Talking Nutrition

In this episode of Talking Nutrition, Johan is joined by coach, educator, bodybuilder, and gym owner Aaron Straker to talk about the reality of building muscle. You'll learn how much muscle to can realistically expect to gain (without PEDs), how social media skews many people's expectations of what's achievable, and what to look out for if you're trying to pack on lean tissue. Aaron also shares his personal experience with TRT and enhanced bodybuilding, the pros and cons, and his exit strategy once he's done competing. Lastly, you'll learn why fast muscle gain shouldn't be the goal, why lab work is essential for monitoring your long-term health, misinformation and common myths to watch out for, and more. Enjoy the episode! More from Aaron: - https://www.instagram.com/aaron_straker/ - https://www.instagram.com/eat.train.prosper/ More from Johan and Odyssey Coaching Systems: - Instagram: @johanvesters_ocs - Website: www.odysseycoachingsystems.co - E-book (FREE download): www.odysseycoachingsystems.co/e-book

In this episode of Talking Nutrition, Johan is joined by Tara Nicole to talk about her pregnancy journey, the challenges that come with it, and the changes she's made food and fitness-wise to support a healthy pregnancy. You'll learn how she began prepping her body way ahead of time, about the mindset shifts she's experienced these past months, the healthy habits she relies on, what she thinks about 'eating for two', how to find credible sources to learn from, and much more. Enjoy this conversation, and make sure to follow Tara on Instagram at: https://www.instagram.com/trainwithtee/ More from Johan and Odyssey Coaching Systems: - Instagram: @johanvesters_ocs - Website: www.odysseycoachingsystems.co - E-book (FREE download): www.odysseycoachingsystems.co/e-book

In this episode of Talking Nutrition, Johan helps you reflect on Q1 and set the tone for Q2 of 2025. You'll learn about OCS's 12-week course and group coaching program, THE ODYSSEY, and how this may just be your sign to make a change for good, finally. Johan discusses the issue with most diets, meal plans, and fat loss programs/challenges, and that the problem isn't you, but the approach, and breaks down the exact course curriculum for what may just be your Q2 roadmap to success, if you're ready to take action. The next cohort of THE ODYSSEY is about to kick off on April 7th! Click here for a full breakdown of the program: x Please keep in mind that there will not be a Q3 cohort and that you'll have to wait another half if you miss your chance to join this upcoming cohort! More from Johan and Odyssey Coaching Systems: - Instagram: @johanvesters_ocs - Website: www.odysseycoachingsystems.co - E-book (FREE download): www.odysseycoachingsystems.co/e-book

In this episode, Johan is joined by Allie Saez to dive into gut health. You'll learn how stress impacts digestion, about common symptoms to look out for, how nutrition and lifestyle change can help improve digestion and heal your gut, the 5R gut protocol, food sensitivities, why it's always better to reach out to an expert for help, rather than following random advice on social media - and more. Johan and Allie discuss practical tips for maintaining a healthy gut, and discuss why individualization is so important when it comes to digestive issues like IBS, SIBO, and intestinal permeability. Follow Allie at: https://www.instagram.com/allie_saez/ More from Johan and Odyssey Coaching Systems: - Instagram: @johanvesters_ocs - Website: www.odysseycoachingsystems.co - E-book (FREE download): www.odysseycoachingsystems.co/e-book

In this episode of Talking Nutrition, Johan discusses the common misconceptions around metabolism, particularly the belief that it slows down with age. You'll learn how lifestyle factors, such as muscle mass and dietary habits, play a key role in metabolic health, about the importance of not dieting year-round, the benefits of building muscle, and how you can support your metabolism through training, lifestyle changes, stress management, and nutrition. Want to get coaching advice from Johan (100% on the house), and learn what YOU can do to support your metabolism the best way possible? Fill out the Lifestyle & Metabolism Quiz here: https://bit.ly/408H4oe You can also message Johan on IG here: https://www.instagram.com/johanvesters_ocs/ Study mentioned: https://pmc.ncbi.nlm.nih.gov/articles/PMC8370708/ More from Johan and Odyssey Coaching Systems: - Instagram: @johanvesters_ocs - Website: www.odysseycoachingsystems.co - E-book (FREE download): www.odysseycoachingsystems.co/e-book

In this episode of Talking Nutrition, Johan is joined by Ronja Jacobsson to talk about her journey with Multiple Sclerosis (MS). You'll learn about common misconceptions about MS and the challenges of this central nervous system autoimmune condition, how Ronja is still able to keep her mindset, health, and fitness in a great place, and how you can overcome virtually any challenge by focusing on what's within your control. Even something like MS doesn't have to define you - especially when you're stubborn about your health ;) Follow Ronja at: https://www.instagram.com/ronjaronjis/ https://www.coachronja.com/ If you'd like more coaching advice based on where YOU are currently at habit, routine, and goal-wise, you can fill out the free metabolism quiz here: https://bit.ly/408H4oe. After filling in the quiz, Johan will email you a personal video with the exact steps to follow for the next 30-90 days! More from Johan and Odyssey Coaching Systems: - Instagram: @johanvesters_ocs - Website: www.odysseycoachingsystems.co - E-book (FREE download): www.odysseycoachingsystems.co/e-book

In this episode, Johan discusses the upcoming Momentum March Challenge, emphasizing the importance of focusing on doing the work (which is within your control) rather than the outcome (what's outside of your control). You'll learn why it's so key to work on building sustainable habits, the reality of long-term fat loss and maintenance, and what's wrong with many fitness challenges; rewarding quick results and losing the most weight in just a few weeks. This is why the Momentum March Challenge is back; to help you with the things that'll actually reap long-term results, long after the 21 days together with Johan and the OCS community. Want to join Momentum March? Click here to learn more: https://bit.ly/3ETbnXO The Momentum March Challenge is back!👇🏼 Learn more and join us here: https://bit.ly/3ETbnXO

In this episode of Talking Nutrition, Johan is joined by Greg Sutton to address a big online discussion around 'blood sugar spiking' foods, and whether meticulously trying to manage your blood sugars is worth your time and effort. You'll learn about the common misconceptions around sugar, why metabolic health is an important factor when it comes to blood sugar, and how weight management plays a key role here, especially for those who are (pre) diabetic. Most importantly, you'll understand that when taking an evidence-based approach to nutrition and fitness - even though it can sometimes feel confusing - there are always some (very) basic steps and habits you can practice to optimize your long-term health! Follow Greg at: https://www.instagram.com/coach.greg.sut/ https://evolvetoexcel.com/ If you'd like more coaching advice based on where YOU are currently at habit, routine, and goal-wise, you can fill out the free metabolism quiz here: https://bit.ly/408H4oe. After filling in the quiz, Johan will email you a personal video with the exact steps to follow for the next 30-90 days! 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 discusses the structure of the 'The Odyssey' course and group coaching program and his clients' progress during the first 6 weeks of 2025. You'll learn about the exact steps to follow at the start of your journey, and how you can make a change today if you've been struggling to lose fat or build muscle so far this year. From your initial metrics and food diary, to figuring out your macros and next steps, this podcast should help you get a better idea of how to break that try/fail cycle most New Year's Resolutions unfortunately have to go through before seeing lasting results. If you'd like more coaching advice based on where YOU are currently at habit, routine, and goal-wise, you can fill out the free metabolism quiz here: https://bit.ly/408H4oe. After filling in the quiz, Johan will email you a personal video with the exact steps to follow for the next 30-90 days! 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 Tim Rudi Veiteberg to explore mindset and personal development. Tim shares his personal challenges and life lessons, how this ultimately led to finding his passion for helping others, and how you can control your thoughts to overcome any obstacle. You'll learn about the growth mindset, mindfulness, self-awareness, self-limiting beliefs, gratitude, 'bounce back time', and much more! More from Tim Rudi and Heart Mentality: https://www.instagram.com/timrudi/https://www.timrudi.no/https://open.spotify.com/show/1MYg4AIcHrhLfQntNGAxOM?si=uBieE3elQ4yAvmZNDoHS0A 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

Do you HAVE to track your food in an app like Cronometer, or can you get results by simply following your natural hunger and satiety cues? In this episode of Talking Nutrition, Johan discusses the debate between tracking macros and intuitive eating, the importance of tracking as a tool to reach your goals, and how intuitive eating can a great approach for long term maintenance of your already achieved results. Message @johanvesters_ocs on Instagram for ANY questions, or request a topic for the podcast here: 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 shares the exact changes he's made to lose about 0.5kg per week so far in 2025, the basics of nutrition for effective fat loss, and how nutrition is nuanced and should be individualized. If you're currently after a fat loss goal, this episode will give you a good idea of the main things to focus on. However, the changes you'll want to make may differ. That's why it's probably best to shoot Johan a quick message, to make sure that what you're currently doing is the right approach for you (info below). Message @johanvesters_ocs on Instagram for ANY questions, or request a topic for the podcast here: 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, you'll learn a sustainable and effective, year-long approach to fat loss, muscle gain, and maintaining results. If you’ve ever felt stuck, having to repeatedly restart the same New Year's Resolution without seeing lasting change - and you finally want to make 2025 the year you DO reach your goals and maintain your results - this episode is for you. Johan discusses why maintenance phases are crucial, reverse dieting, how long your different phases should last, how to put together your plan for the new year, and much more. Join THE ODYSSEY (first cohort starting January 6th): https://bit.ly/4hTyC2N Schedule your complementary call with Johan here: https://bit.ly/48XlLZ2 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

Social media is full of flashy ‘holiday hacks’, ‘low calorie’ or ‘healthier’ versions of your favorite thanksgiving/xmas foods, and tactics to ‘avoid’ holiday weight gain. That’s not to say you shouldn’t try new things either. By any means, if this time of the year is a tricky one for you, go for it! But, real talk; shouldn’t we be working on including these kinda special scenarios where nutrition WILL be different and more flexible year-round? It's time to stop acting as if what you do over the course of a handful of days completely ‘ruins’ everything else you do for your health and fitness the other 350-or-so days of the year. In this Talking Nutrition episode, you'll learn why The Holidays aren't the actual problem, how to zoom out and address the big picture, and what to do during The Holiday season. So you can enjoy stress and guilt-free, while setting yourself up for success in 2025. THE ODYSSEY is now open for enrolment! To learn more: https://bit.ly/4hTyC2N 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 navigate special scenarios like holidays, vacations, and other social events, the exact framework we teach our clients in The Odyssey (click to learn more), and how to keep a flexible mindset around nutrition and fitness. It's not about avoiding social settings, or finding the next 'hack' to save calories - it's about learning how to live healthy while including social settings, without having to restrict yourself all of the time. 'THE ODYSSEY' 12-week course and group coaching program is finally here! Learn more: https://bit.ly/4hTyC2N 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 replay of guest episode (#45) of Talking Nutrition, Johan and Kristine are joined by Sam Miller - functional health coach and mentor, creator of Metabolism School, and author of Metabolism Made Simple. You'll learn how the metabolism works, the truth about a slow/fast metabolism, how stress and lifestyle factors affect the metabolism, the 'calories vs hormones' debate, and much more. More from Sam: Book: https://metabolismmadesimple.com/ Instagram: https://www.instagram.com/sammillerscience/ Website: https://sammillerscience.com/ 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 Talk Nutrition, Johan discusses the importance of planning ahead for a busy week, emphasizing that failing to plan means planning to fail. You'll learn why creating systems and routines to manage time effectively is key - especially if your schedule is PACKED - and how to check in with yourself on a weekly to practice self-reflection and come up with ways to save yourself time and effort down the road. 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

'THE ODYSSEY' 12-week course and group coaching program is finally here! Learn more: https://bit.ly/4hTyC2N In this episode, Johan and Linn answer five questions related to fat loss, key habits for fat loss phases, calories and macros, cardio and weight training, their own nutrition and goals, and more. Want to submit a question for a future Q&A episode? https://www.facebook.com/groups/ocscommunity Questions answered: When you go into a calorie deficit, how many times should you do that per year? If you only check for one macro and calories, is it better to track fats, carbs, or protein?Cardio or weights, which is better?What are the main things to focus on in a calorie deficit?How do you (the coaches) structure your own nutrition and goals for the year? 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 breaks down the foundation of all things nutrition for you: what's on your plate. You'll learn about The Odyssey Way of healthy eating, how to build meals, how often to eat daily, the truth about processed foods, the importance of moderation, and more. To get the most out of this episode and get the actual shopping lists and meal-building steps everyone at OCS is taught to follow, grab the free download that comes with this podcast (link below). Grab your free Shopping Lists & Perfect Plate download here: https://checkout.odysseycoachingsystems.co/download-healthy-meals 'THE ODYSSEY' 12-week course and group coaching program is finally here! Learn more: https://bit.ly/4hTyC2N 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

'THE ODYSSEY' 12-week course and group coaching program is finally here! Learn more: https://bit.ly/4hTyC2N In this episode of Talking Nutrition, we sit down with OCS clients Samantha and Eirik to explore their inspiring journeys from being stuck with their health and fitness, to losing 10-15kg (22-33lbs) and keeping it off long-term. They share their past struggles with fad diets, their search for the right approach that works for them, how they finally reached their goals, and more. If there’s one thing I can tell you, is that whatever you’re currently struggling with, we’ve had clients who dealt with and overcame those same exact struggles… all WHILE being busy, dealing with everyday stressors, and after almost giving up because they didn’t believe they could do it. Want results like this? Join 'THE ODYSSEY' Waitlist now: https://bit.ly/4hTyC2N 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