Talking Nutrition

🔑 In this episode of Talking Nutrition, you'll learn about the second of four essential keys to a successful fitness journey and a happy, healthy life. These keys - which also happen to be the four Stoic Virtues - are what drives Odyssey Coaching System's action-based coaching approach. It's the stuff you need to be successful long-term. The second key, Wisdom, allows you to truly find what works for you and finally master your food, fitness, and mindset. You'll learn how to reframe failure, what 'The Process' really means, and how to cultivate a Growth Mindset that allows you to always keep growing. If you've ever felt confused, trying to figure out this whole eating-healthy thing on your own, then this one's for you. Timestamps: 0:00 Introduction - Wisdom 9:19 Learning About What Works for YOU 15:39 How To Find Reliable Health Information Online 27:13 Overcoming and Reframing Failure 28:53 What Does ‘Trust the Process’ Even Mean? 31:23 Cultivating a Growth Mindset **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

🦃 Happy Thanksgiving! In this episode, Kristine and Johan discuss their favorite tips and tactics for helping you enjoy your Holidays to the fullest, without unnecessary guilt or stress around food. Through self-monitoring, some movement, eating slowly and mindfully, and a few other tools you'll learn in this episode, you get to both enjoy your day AND keep yourself from overeating. Enjoy your Holiday! Don't track your macros, don't avoid all the stuff you usually wouldn't eat, and remember that moderation IS key. It doesn't have to be All or Nothing. If you love this episode, please feel free to share a quick screenshot in your IG stories, or drop us a 5-star rating on Spotify or Apple Podcasts! Thanks for supporting the show, enjoy the episode! **KA Nutrition is running a Black Friday offer through November 26th! To learn more, inquire via the following link: https://www.ka-nutrition.com/nutrition-coaching** Timestamps: 0:00 Introduction 5:15 Crucial conversations with your family/friends 11:25 Self-monitoring and creating Holiday momentum 16:45 Tips & Tactics 26:43 Don't judge those who aren't on YOUR journey 30:27 Happy Thanksgiving! **This episode is brought to you by Odyssey Coaching Systems & KA Nutrition** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

🤰 In this episode of Talking Nutrition, Johan is joined by chiropractor, PT, and fellow nutrition coach, Alexsandra Nordtun to talk about food and fitness during and after pregnancy. Alexsandra first shares her personal fitness journey, growing up doing Judo at an international level, and how she developed a passion for helping people improve their health. Then, you'll learn about what nutrients to look out for, what and how much to eat during pregnancy, how to support the healthy development of the baby, training considerations, and finally, things to keep in mind while breastfeeding. If you love this episode, please feel free to share a quick screenshot in your IG stories, or drop us a 5-star rating on Spotify or Apple Podcasts! Thanks for supporting the show, enjoy the episode! Make sure to follow @kiropraktor_nordtun on Instagram: https://www.instagram.com/kiropraktor_nordtun/ Timestamps: 0:00 Introduction - Alexsandra Nordtun 13:42 Females are not small men 17:31 Whole foods and micronutrients for healthy development of the baby 27:26 Training considerations throughout the different trimesters 31:58 What about AFTER giving birth? 42:57 Where to follow Alexsandra **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

🔑 In this episode of Talking Nutrition, you'll learn about the first of four essential keys to a successful fitness journey and a happy, healthy life. These keys - which also happen to be the four Stoic Virtues - are what drives Odyssey Coaching System's action-based coaching approach. It's the stuff you need to be successful long-term. The first key, Courage, allows you to face where you're at and take full ownership of what you'll do about it. It helps you get started, keep going when met with friction, obstacles, and setbacks, and continuously push yourself to grow and level up in every aspect of life. If you've ever wondered if you have what it takes, this episode is for you. Timestamps: 0:00 Introduction - COURAGE 7:38 Extreme Ownership 11:42 You just need to get started 15:29 How to overcome obstacles 22:26 Taking on new challenges 28:38 Courage is Essential for Growth 34:40 Embrace the challenge **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

❓ We hadn't done a Q&A in a while, so... here's another Q&A episode! In this episode of Talking Nutrition, Johan answers the following questions: - How have you kept track of the process, learning to know what works for you and your body? - What is your opinion about not eating breakfast, but waiting til lunch? Like intermittent fasting/reducing your eating window. What are your thoughts about this? - How do you find your maintenance? - How unregulated is the supplement industry? And what to look for in high-quality brands you trust? Timestamps: 0:00 An introduction rant 5:59 Finding what works for YOU 15:46 Thoughts on intermittent fasting 21:07 Finding your maintenance 26:31 The unregulated supplement industry and what to look out for **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

In this episode of Talking Nutrition, Johan is joined by Tara Nicole (nutrition coach) to talk about her history with disordered eating habits, and how she overcame them. Tara shares her journey, going from growing up athletic (but eating a trash diet), to living the student life, drinking, and weight gain, to finding bodybuilding and taking it too far, to then ultimately finding a more balanced, flexible way of living. Her story is an important one to share because there are a lot of people out there with similar struggles, who she's passionate about helping. If you've ever taken any of this health and fitness stuff too far, then this episode's for you! Make sure to follow @trainwiththee on Instagram: https://www.instagram.com/trainwithtee/ Timestamps: 0:00 Introduction - Tara Nicole 5:08 Growing up playing college basketball 14:45 Student life, alcohol, and feeling depressed 17:58 How she found bodybuilding 24:21 From newbie gains to disordered eating habits 33:30 Finding flexible dieting 39:55 Outro **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

⚖️ Ever step on the scale, just to have your mood RUINED? You worked out extra hard, your nutrition was on point, and you hit your steps... Yet, you STILL gained weight overnight? You thought you were in a deficit, and you finally lost some weight, just to see that number jump back up again in no time? In this episode of Talking Nutrition, you'll learn how weight changes don't always equal changes in body fat levels, the factors that influence body weight, the illusion of fast fat loss when doing low-carb diets, and lastly, how you can still use the data to your advantage, so you can reach your goals without that number on the scale ruining your day. Timestamps: 0:00 Introduction 5:47 Weight gain/loss does not equal fat gain/loss 9:27 Why did you gain weight overnight? 16:37 Low-carb diets and the illusion of fast fat loss 22:47 Why it's still important to track body weight 29:56 Making progress you don't see on the scale **This episode is brought to you by Odyssey Coaching Systems Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

⌚️Did you know that your fitness tracker has NO idea how many calories you burn? In this episode of Talking Nutrition, Johan first breaks down what the research indicates when it comes to fitness trackers' abilities to measure steps, heart rate, calories burned, and more. Then, you'll learn how following your fitness tracker can work against your weight loss goal, and finally, how to accurately manage your calories (and so, your transformation). Enjoy the episode! Related blog: https://odysseycoachingsystems.co/fitness-tracker-accuracy/ Timestamps: 0:00 Introduction 5:15 Recent research on the accuracy of fitness trackers 10:05 How following your fitness tracker can work against your weight loss goal 16:21 Managing energy balance without tracking calories burned 20:50 Benefits of using a fitness tracker 27:57 Using data is a tool, not the goal **This episode is brought to you by Odyssey Coaching Systems** Studies: - Accuracy of Heart Rate Watches: Implications for Weight Management (2016) - PMID: 27232714 - Reliability and Validity of Commercially Available Wearable Devices for Measuring Steps, Energy Expenditure, and Heart Rate: Systematic Review (2020) - PMID: 32897239 - Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense (2022) - PMID: 34957939 - Accuracy and Acceptability of Wrist-Wearable Activity-Tracking Devices: Systematic Review of the Literature (2022) - PMID: 35060915 Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

💩 Back with part two of the Digestion Deep Dive! Before you jump in, if you haven't yet, make sure to go back to episode 83 first. Then, let's look into some more not-so-obvious factors that may just be contributing to your digestive issues. In this episode of Talking Nutrition, Kristine and Johan share how protein feedings, water, meal frequency, and how soon you eat after your workout can impact your digestion. Lastly, to wrap this two-part mini-series up, you'll learn where to start, and why to be careful with certain digestive supplements like probiotics. Enjoy part 2! 🎙️ Timestamps: 0:00 Introduction 1:42 Eating too much protein in one sitting 6:27 Eating immediately after a workout 10:19 Drinking too much water 13:16 Eating too often 21:53 Where to start... 26:20 WARNING: Be careful when it comes to digestive supplements **This episode is brought to you by Odyssey Coaching Systems & KA Nutrition** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

🔥 Picture this: you do another strict diet for a few weeks, you finally lose a couple of kilos/pounds, you're excited... But, what now? Are you supposed to continue to eat this little? Is it OK to go back to normal once you're done? Can you eat more again without regaining the weight lost? As much as obesity is a worldwide issue, it's not always a weight LOSS problem. A lot of (if not most) of the time, it's a weight loss MAINTENANCE problem. And even though the moment right AFTER losing weight is where most people go wrong, for some reason you were never told about the exit strategy you need to successfully keep it off. In this episode, we discuss that exit strategy. Enjoy 🎙️ Timestamps: 0:00 Introduction 9:48 Should You Reverse-Diet? 16:09 Calorie Adjustments 25:21 Setting New Goals Once You've Lost the Weight 29:11 Getting Out of the Dieting Mindset 31:49 The Holiday Season & Fat Loss... **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

💩 In this week's episode of Talking Nutrition - or more like... Talking Digestion - Kristine and Johan break down some not-so-obvious factors that may just be contributing to your digestive issues. Digestive health is a crucial aspect of your health and fitness journey, that at times can be a tricky one to figure out. However, more often than not, you can improve things by focusing on the basics discussed in this digestion mini-series. Enjoy the episode, and stay tuned for part 2! 🎙️ Timestamps: 0:00 Introduction 5:10 Exercising too much 11:06 Not getting enough sleep 13:51 Eating while distracted or stressed 18:46 Morning routine (or lack thereof) 22:43 Stressing about getting bloated 25:43 Undereating & chronic dieting 30:57 Eating too many vegetables 35:44 Outro **This episode is brought to you by Odyssey Coaching Systems & KA Nutrition** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

This week's bonus episode is part 2 of the Steptember Challenge: 'Week 3: Ask Me Anything' Zoom Q&A session. Johan answers questions about muscle gain, fat loss, growth mindset, dealing with stress and burnout, supplements, the best form of exercise for weight loss, and much more. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity Timestamps: 0:00 Introduction 1:47 Having SOME candy without having to feel guilty about it 4:42 Small meals to 'stoke' the metabolic fire? 7:37 Is fasting daily good for women? 10:13 What to do if your mindset is holding you back 15:19 Sustainable fat loss 16:26 Muscle gain if you're 50+ 17:40 Why Johan became a coach 19:28 Vitamin D supplementation 19:52 Growth mindset 21:17 Can you compensate a lack of sleep by taking naps? 24:18 Biggest regret & biggest win 26:32 Should you take breaks from taking Creatine? 27:28 Dealing with burnouts 30:10 How to include more protein in your breakfast 31:00 Is it normal to feel tired and lazy during a cut? 32:54 Go-to meals & the effects of stress 35:22 Is glutamine a good supplement? 36:36 Best exercise for weight loss **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

In this episode of Talking Nutrition, you'll learn about the exact daily and weekly action-based goals to aim for that, when done consistently, will make your fat loss phase successful. We'll start with the bigger picture, looking at periodization, doing the pre-work, and planning for breaks. Then we'll talk about the three non-negotiable 'pillars' (as in: these things NEED to happen consistently to be successful), and going in with a Get-sh*t-done mindset. Finally, you'll get an overview of all the other things that should be taken care of consistently throughout your fat loss and any other phase. Remember, that there will be temporary trade-offs. But when you give it your best and you follow the guidelines mentioned in this episode, you'll be able to get the most out of your fat loss phase. Download the Habit Tracker: https://odysseycoachingsystems.co/habit-tracker/ Timestamps: 0:00 Introduction 4:07 Without the pre-work, the results won't be as good 8:25 The three (non-negotiable) pillars for fat loss 14:28 Going in with a Get-sh*t-done mindset 21:03 Calorie adjustments and additional guidelines 30:25 Temporary trade-offs and saying no - outro **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

This week's bonus episode is part 1 of the Steptember Challenge: 'Week 3: Ask Me Anything' Zoom Q&A session. Johan answers questions about losing that stubborn last bit of body fat (AKA the spare tyre), how to deal with low motivation and rough days in general, strength training for the long term health benefits, supplements, and more. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity Timestamps: 0:00 Introduction 2:11 Training to avoid shin splints 2:52 Meal prep without eating the same stuff every time 9:13 Losing the spare tyre 11:39 Adjusting training based on how your body feels 14:02 Basic supplements to consider looking in to 22:04 What if you're not hungry? 24:32 Dealing with low motivation 30:10 Long term health benefits of strength training and steps **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

Tracking your food periodically is objectively speaking THE best method for creating results. You get to relearn portion control, what's in certain foods (in terms of macronutrients, micronutrients, fiber, etc), and you're in full control of your transformation. In this episode of Talking Nutrition, Johan first shares a personal analogy to show you how everything new takes some getting used to, but with time becomes easier. Next, you'll learn about the plan to create the ultimate 'how to track your macros' training, and the 'secret' that makes it unnecessary. Last but not least, we recap why tracking macros is so important, and how you can use it to your advantage during your transformation, and then move away from it once you're back at maintenance. Enjoy the episode, and if you're ever looking for tips and tracks to make tracking your food quicker and easier, feel free to DM @johanvesters_ocs or @talkingnutritionpodcast on Instagram! Timestamps: 0:00 Introduction 2:56 The inevitable learning curve 10:45 My plan to create the perfect 'how to track your macros' training 14:29 The 'secret' revealed 16:28 Why periodically tracking is so important 22:12 Outro **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

This week's bonus episode is part 2 of the Steptember Challenge 'Week 2: Nutrition' Zoom Q&A session. Johan answers questions about over-consumption of protein, fasting, the anabolic window, fiber, gut health, stress, general nutrition and lifestyle tips, and more. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity Timestamps: 0:00 Introduction 1:17 What happens when you consume too much protein 5:06 Anabolic window & post workout protein 6:40 Is intermittent fasting good for muscle gain? 9:01 Benefits of adding a weekly vegetarian meal 14:59 Which macro is most important? 17:50 Post run nutrition after doing heavy cardio (with a gastric bypass) 20:20 Low processed foods for gut health 22:23 Tips for increasing fiber 23:16 Sparkling water for satiety 24:02 Air fryer fries & ketchup 25:38 Nutrition when you're sick 27:45 How does stress impact your dietary habits? 29:35 Nutrition and exercise as you get older 30:55 Smoothie as an alternative for breakfast 31:31 Tips for night shift workers **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

Now that we're officially in Q4 of 2023, let's get you ready for the Holiday Season. Whether you do, or don't celebrate things like Halloween, Thanksgiving, Xmas, etc... it's always good to do a seasonal recap of where you're at, what needs to happen to move forward, and what exactly you need to work on over the next couple of months. In this episode of Talking Nutrition, Johan helps you plan the different Seasons of Nutrition, go in with the right expectations, and most importantly: a growth mindset. A lot of people tend to struggle towards the end of the year. Now, let's make sure that YOU are among the 1% (arbitrary number) of the people who DO reach their goals, and who LEARN how to manage their nutrition well in every setting or scenario (while allowing for flexibility in moderation). Timestamps: 0:00 Introduction 9:43 It's really just a handful of days.. 17:00 All or nothing thinking 23:09 Training your moderation muscle 26:35 Reflecting on past Holidays 30:50 Seasons of Nutrition 39:22 Outro **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

This week's bonus episode is part 1 of the Steptember Challenge 'Week 2: Nutrition' Zoom Q&A session. Johan answers questions about low vs high fat foods, ultra-processed foods, flexible dieting and the 80/20 rule, guidelines for improving your diet, red meat, vegetarian protein sources, different foods for different scenarios, and more. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity Timestamps: 0:00 Introduction 2:16 Full fat vs low fat / Ultra-processed foods vs less processed 8:42 The 80/20 rule 13:06 Advice for lowering ultra-processed foods 16:47 Truth about red meat & mixing up your nutrition 20:45 How to eat enough protein as a vegetarian 26:15 Healthy eating checklist (the essentials) 29:15 What to do if you struggle to eat more/ENOUGH **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

In this week's episode of Talking Nutrition, Kristine and Johan break down how to eat and train if you want to BOTH build muscle AND lose body fat. You'll learn about periodization, building meals to support your goals, protein requirements, and why lifting weights and eating a high protein diet are some of the best investments you can make in your long term health and fitness. Questions answered in this episode: Timestamps: 0:00 Introduction - Muscle gain vs fat loss 6:34 Balancing your macros 13:32 Goal-based protein requirements 18:51 Rep ranges for weight loss and muscle gain 23:46 The best long term investment you'll ever make 28:59 Outro **This episode is brought to you by Odyssey Coaching Systems & KA Nutrition** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali

In this Steptember Q&A recording, Johan answers questions related to all things Movement and Exercise. Is the whole 10k step thing just marketing, or is it actually important to hit a good amount of steps per day? What are the health benefits to being active, and what's a good training program? Do you need a different approach when you're training for strength vs muscle gain? You'll learn all of that, and more, in Week 1/3 of our Steptember Challenge Zoom session. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity **This episode is brought to you by Odyssey Coaching Systems** Let's connect! IG: @talkingnutritionpodcast IG: @johanvesters_ocs IG: @kristineandali