Talking Nutrition

Busyness, a thousand things on your plate, and too little time in a day… Sound familiar? This can make nutrition feel like ‘another thing’ you’d much rather push aside. You push through and try to make it work with quick and easy options. Yet all it leads to is cravings in the evening, no energy throughout the day, and about every week, you need to start over. You’re about to learn one of the most impactful exercises all our clients get to do: the Perfect Day of Eating. By the end of this episode, you’ll know exactly how to put together meals and structure your own meal plan. With the checklist provided, there’s no more guessing or confusion. You’ll KNOW how to put together a full day of eating with ease. Check out the blog: https://www.odysseycoachingsystems.co/perfect-day-of-eating/ Try our free TDEE Calculator: https://www.odysseycoachingsystems.co/what-is-tdee/#tdee Time stamps: 0:00 Are you too busy to reach your goals? 8:42 What is the 'Perfect Day of Eating'? 24:52 Healthy meal plan checklist More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

WARNING: Don’t let supplement companies trick you into spending your hard-earned cash on proprietary blends and other wallet-burning supplements. Now, before we get into this episode, I want you to know that this is not meant to bash the supplement industry altogether. On the contrary, there are many supplements that can be beneficial when applied correctly. For example, many of our online nutrition coaching clients follow a tailored supplement protocol that supplements their nutrition, lifestyle, and training plan. However the truth is that most supplements out there seem to do very little to NOTHING for your long term health and fitness goals. You’re about to learn exactly what proprietary blends are, how supplement companies use them to mislead you, and how to spot ‘too good to be true’ claims. So you can make an informed decision next time you’re considering a dietary supplement. Check out the blog: https://www.odysseycoachingsystems.co/proprietary-blends/ Download your copy of 'The Definitive Fat Loss Nutrition Guide': https://www.odysseycoachingsystems.co/e-book/ Time stamps: 0:00 Introduction 6:18 What Are Proprietary Blends? 7:02 Proprietary Blend vs Honest Supplement Facts 12:49 Understanding Effective Dosing 16:28 Learn More About Basic Supplementation More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

Getting enough fiber in your diet is one of the most important, yet overlooked aspects of a healthy nutrition plan. From feeding your gut bacteria and supporting daily bowel movements, to keeping you full longer and stabilizing blood sugar levels, the benefits seem endless. Research even shows that per 10g increase of fiber, you may lower your risk of all-cause mortality by 10%! Oh, and let’s not forget the essential vitamins and minerals, as well as phytonutrients (health-promoting plant compounds) that come with high fiber foods. Now, as much as most people under-eat fiber, it’s actually easier than you think! With the high fiber meals mentioned in this episode, you’ll effortlessly hit 30-40g of fiber per day! Enjoy :) Check out the blog: https://www.odysseycoachingsystems.co/high-fiber-foods-30-40-grams/ To get 10% off on your protein powder, use code 'OCS10': https://bit.ly/4bMF9Z6 (USA) Time stamps: 0:00 Introduction 6:23 Why is fiber important? 9:06 How much fiber do you need per day? 11:05 High fiber breakfast options 13:43 Lunch recipes high in fiber 16:46 Fiber packed dinner ideas 19:12 Quick on-the-go fiber snacks More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this episode of Talking Nutrition, Johan first announces the winner of the 2024 Odyssey Coaching Systems Scholarship Giveaway. Second, he talks about how to make it through tough times and still take care of your health. And finally, he discusses the importance of having realistic expectations and making healthy choices during different scenarios, such as summer or when traveling. More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this episode of Talking Nutrition, you'll learn how to get yourself a head start by building healthy habits and routines NOW, rather than waiting for the 'right' time after summer, the three-phase 'O.C.S.' Process for achieving and sustaining results, and why it's key to focus on small, simple actions that you can take while enjoying your time 'off' throughout the summer vacation season.. You can now win 6 MONTHS of nutrition coaching with Odyssey Coaching Systems. Learn more @ https://www.instagram.com/p/C8UCVlFMRRD/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this episode of Talking Nutrition, you’ll learn about the importance of self-reflection and related practices like journaling and meditation for mastering your mindset. Johan provides tips for morning and evening journaling sessions, and shares how it’s helped his clients and himself create personal growth. You can now win 6 MONTHS of nutrition coaching with Odyssey Coaching Systems. Learn more @ https://www.instagram.com/p/C8UCVlFMRRD/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

You can now win 6 MONTHS of nutrition coaching with Odyssey Coaching Systems. Learn more and apply NOW through June 26th: https://www.instagram.com/johanvesters_ocs/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this episode of Talking Nutrition, Johan celebrates reaching 25,000 downloads and reflects on his personal 30kg weight loss journey that was the catalyst for what ultimately became OCS. You'll learn about the importance of committing to your goals and taking messy action, mastering your mindset, and how to navigate the Wild West of nutritional (mis)information. Stay tuned for Monday.... Link to the FREE e-book: https://www.odysseycoachingsystems.co/e-book/ Share your feedback about the podcast: https://www.instagram.com/johanvesters_ocs/ Timestamps: (0:00) Celebrating 25,000 downloads! (5:24) Johan's personal 30kg weight loss journey (16:53) Becoming a coach (23:18) Download the FREE e-book Watch this episode on YouTube: https://youtu.be/YeGS3q037Ug More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this episode of Talking Nutrition, Johan and Pia Seeberg share three essential ingredients for long-term success in health and fitness. They discuss the importance of finding the right balance between maintaining healthy habits and enjoying times of more flexibility, for a sustainable relationship with food. Your transformation will take a lot of 'looking in the mirror', working through personal obstacles, continuous effort, time, and patience. But the personal growth and health benefits you get in return for your hard work, will be 1000% worth your input! Where to find Pia: Website - www.piaseeberg.no Instagram - @piaseeberg YouTube - https://www.youtube.com/@seebergpia Timestamps: (0:00) Introduction - Pia Seeberg (4:46) 'The perfect time' to get started (8:43) Finding balance and NOT thinking 'all/nothing' (11:02) Ingredient 1: Time (17:33) Ingredient 2: Continuous Effort (23:26) Ingredient 3: Patience (29:00) Ozempic/weight loss drugs vs lifestyle change (35:29) Outro Watch this episode on YouTube: https://youtu.be/U-9-hqmG8VQ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this conversation, Johan discusses self-care strategies, stress management, and the importance of stillness. You'll be challenged to assess your current routines, address daily stressors and what kind of energy you allow in, make positive changes to what drains you, and add more of what recharges you. Watch this episode on YouTube: https://youtu.be/JDs5UH2Jm7w More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this episode, Johan welcomes Coach Linn to the Odyssey Coaching Systems team. They discuss the journey of her personal fat loss transformation, the challenges of weight loss, overcoming all-or-nothing thinking, and the mindset shifts required for long-term success. The journey isn’t just about losing weight and changing what you eat. It’s the work you do to achieve your goals, that fundamentally changes you as a person.⁠ 🎉 LIMITED OFFER 🎉 To celebrate the expansion of our team, we’re opening up a limited number of 10 coaching spots to coach with Linn. Looking to claim one of those 10 spots? You can now get 1 bonus month when you commit to 3 months of coaching, or 2 bonus months when committing to 6 months!⁠ Apply now: https://www.odysseycoachingsystems.co/online-nutrition-coaching/ Timestamps: (0:00) Welcome Coach Linn! (3:58) Being in a dark place mentally... (8:17) Meal plans vs being resourceful (14:30) True lifestyle change takes time (18:39) 'Making it a lifestyle' at maintenance (23:08) Mindset wins (27:46) Linn's passion to help you too reach your goals (32:48) Apply now to get 1 or 2 bonus months! Watch this episode on YouTube: https://youtu.be/Zm9LjExI5CQ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this episode of Talking Nutrition, you'll learn how information is useless unless it's applied. Education around lifestyle and nutrition is important, but it won't create the results you're after when it's not put into action consistently for months on end. At some point, you don't need more information. At some point, it's just time for action. And that first step of 'taking action' may just be reaching out for help. Timestamps: (0:00) At some point you just need to take action (6:14) The mission (7:57) The first core tenant: Action is Everything (10:33) The lifelong journey (13:06) The power of accountability Watch this episode on YouTube: https://youtu.be/Lct5wb7LZeg More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this episode of Talking Nutrition, Johan is joined by Liz Roman (@thepoopqueen) for a full digestion deep dive to help you get your daily bowel movements in check. You'll learn about Liz' personal experience, having struggled with chronic constipation, and how she got to the root cause of her gut issues. Liz explains how modern day stressors and environmental toxins impact your body's ability to detoxify and shift the gut microbiome, and shares the do's and don'ts when it comes to dealing with your digestive issues. If you want to learn more about gut health, what we actually know based on recent research, your doctor's recommendations, and what you can do to support your gut, then this episode is for you! You can find more from Liz here: Instagram: https://www.instagram.com/thepoopqueen/ Website: https://fitmomlife.com/ Timestamps: (0:00) Introduction - Liz Roman, the Poop Queen (10:10) Finding the root cause (18:22) The importance of stress management (27:11) Gut health do's & don'ts (37:30) Recent research and your doctor's knowledge (44:00) The truth about IBS (48:09) Outro - Where to find Liz Watch this episode on YouTube: https://youtu.be/fjjRZ8B2RAc More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things MINDSET. Want to join us next time? Get free access to our group below! 👉 https://www.facebook.com/groups/ocscommunity Timestamps: (0:00) Introduction (1:06) Why is it so hard to stay consistent? (7:09) How long should a workout be? (8:45) Johan's tools for self-improvement in tough times (13:58) Tips on accepting your body type (19:21) How to stay motivated to move when your body tells you to slow down (23:49) Overcoming negative body image (24:55) Dealing with others' comments (27:40) Staying positive in a negative environment (28:16) How to NOT fall for comfort food when you're stressed (29:47) How many habits can you build at a time? (32:38) How to be more present when you're stressed Watch this episode on YouTube: https://youtu.be/431_rkhPh4s More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this episode of Talking Nutrition, Johan is joined by Lisa Franz to discuss the process of lean gaining and bringing up a lagging body part - in this case with a focus on glute development. You'll learn about exercise selection, technique, muscle activation, periodization, and how long-term commitment and patience are key when you have specific muscle gain goals. They also discuss the importance of guidance and support, as well as resourcefulness, and taking ownership over the work you put in. Enjoy the episode! You can find more from Lisa here: Instagram: https://www.instagram.com/nutritioncoachingandlife/ Website: https://www.nutritioncoachingandlife.com/ Timestamps: (0:00) Introduction - Lisa Franz (7:49) Exercise selection, rep ranges, and frequency (21:44) Why to have someone else create your program (36:03) Being accountable and resourceful (45:49) The important of periodization Watch this episode on YouTube: https://youtu.be/L-oNdSFeEWs More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

What does "stepping outside of your comfort zone" even mean? In this episode, Johan discusses the process of growth and stepping out of your comfort zone. He emphasizes the importance of doing the inner work and addressing one's flaws and weaknesses. Johan explains the concept of the comfort zone, fear zone, learning zone, and growth, and what true change feels like. He also highlights the challenges and setbacks that come with each stage and why accountability and mentorship are key. For coaching inquiries: https://www.odysseycoachingsystems.co/online-nutrition-coaching/ Timestamps: (0:00) Introduction (7:50) Comfort Zone (11:05) Fear Zone (14:12) Learning Zone (14:44) GROWTH (21:38) How long does it take to change your habits? Watch this episode on YouTube: https://youtu.be/QQ_uRhmmDjc More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things TRAINING. Want to join us next time? Get free access to our group below! 👉 https://www.facebook.com/groups/ocscommunity Timestamps: (0:00) Introduction (1:31) Do you HAVE to warm up by doing cardio? (4:13) How to fuel for marathons and similar events (6:28) Planning your training sessions (weights and cardio) (8:37) Is intensity important when it comes to activity? (10:20) Working out on too little sleep (13:31) Getting back into training (14:55) Is it important to stretch after lifting (18:13) Should you track micronutrients? (19:59) Guidelines for creating your own lifting sessions (20:49) Is OK to do cardio and CrossFit on the same day? (21:47) Do you lose a lot of muscle if you train minimally for a while? (24:42) Outro Watch this episode on YouTube: https://youtu.be/fV1mXVTvx5c More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this episode of Talking Nutrition, Johan is joined by Diego Reyes to discuss all things stress and thyroid, and why taking a more functional approach to health and fitness is becoming more and more important these days. "You just need to be in a calorie deficit" is not the solution when you're dealing with functional issues, and addressing underlying issues such as hormonal imbalances, gut health, toxic load, and chronic stress needs to happen BEFORE focusing on aesthetic goals. In other words, you need to fix the inside, in order to create results on the outside. Enjoy this week's episode, and remember that as complicated certain functional issues may sound or feel, it pretty much always boils down to the same basic lifestyle and nutritional practices like eating a micronutrient rich diet, eating enough calories, keeping stress low, and getting adequate sleep. You can find more from Diego here: Instagram: https://www.instagram.com/diego.reyes_04 Website: https://www.completevitalitylife.com YouTube: https://youtube.com/@diegoreyes04 Timestamps: (0:00) Introduction (3:07) When "Calorie Deficit" isn't the answer (yet) (13:59) Too much stress is often the driver of your health issues (21:41) Understanding Thyroid hormones (33:32) How finding the root cause can feel confusing (43:55) How coaching can help you deal with your functional issues (54:37) Where to find Diego Watch this episode on YouTube: https://youtu.be/MttQguTKxzE More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things MINDSET. Want to join us next time? Get free access to our group below! 👉 https://www.facebook.com/groups/ocscommunity Timestamps: (0:00) Introduction (4:47) How to keep a positive mindset if your environment is negative and unsupportive (13:23) Getting into a better mindset when feeling guilty (19:26) Apps for meditation (26:36) How to NOT feel guilty about mess ups (30:50) Continuing to make the same mistakes... What to do about it. (32:34) All or nothing thinking Watch this episode on YouTube: https://youtu.be/JVdAUqww4MY More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching

In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things TRAINING. Want to join us next time? Get free access to our group below! 👉 https://www.facebook.com/groups/ocscommunity Timestamps: (0:00) Introduction (1:39) What about sugars in fruit? (4:28) Are homemade dressings better? (6:31) Training in a deficit (9:47) Evening training and sleep (14:00) Why not to skip your meal before training (15:47) Should you avoid bread? (17:33) Post workout snacks (20:15) Training for fat loss vs muscle gain (23:27) Training twice a day, or every day More from Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachingsystems.co/blog/ Download the E-book - https://www.odysseycoachingsystems.co/e-book/ Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching