Talking Nutrition

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 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

In this conversation, Johan Vesters interviews his friend and client Eirik, who despite having a busy schedule has managed to lose over 15kg. They discuss his experience of eating MORE food - about which he's still surprised - the importance of sleep, training, and especially routines. The mindset shift was huge, when he realized he didn't have to follow a crash diet and starve himself in order to lose a few kilos. Not only has he successfully gone through his first fat loss phase, followed by a maintenance phase of multiple months... He also noticed improvements in his mood, stress levels, and overall well-being. Enjoy the episode, and remember that a busy schedule doesn't mean you can't achieve your goals! It just means you need to double down on routines and systems that can keep you consistent despite being busy 💪🏼 Watch this episode on YouTube: https://youtu.be/AkXfSWxZCCw 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 Thursday 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 NUTRITION. Want to join us next time? Get free access to our group below! 👉 https://www.facebook.com/groups/ocscommunity Timestamps: (0:00) Introduction (1:40) Why is it so difficult to make healthy choices? (9:21) Carbs around menstruation (13:21) Easy snacks for busy workdays (14:45) The truth about greens drinks (16:12) Battling evening cravings (17:36) What if you have a hard time hitting all of your macros? (20:19) How to include social settings (24:26) Easy high protein snacks (25:51) Tracking on the go (26:40) How to track meals like stews (29:12) How social settings can be PART OF a healthy diet (31:27) The 'if-then' plan for stressful times (33:05) Avoiding binge-eating over the weekend Watch this episode on YouTube: https://youtu.be/rENMI66KHzM 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 discuss Johan's recent cut and the results he achieved. Johan shares anything from his motivation, to why he got a coach again, his training split, nutritional changes, and more. You'll learn why it's key to track your progress in multiple ways, the concept of 'food noise' while dieting, and if/how much a personal transformation can affect life outside of fitness (i.e. dinners with your partner, etc.). Thank you for listening! Where to find Pia: Website - www.piaseeberg.no Instagram - @piaseeberg YouTube - https://www.youtube.com/@seebergpia Timestamps: (0:00) Introduction (12:36) HOW did we achieve muscle growth in a deficit? (20:07) How did this affect life 'outside' of fitness? (24:31) What's next? (27:54) Differences between men and women when it comes to muscle gain and eating more (32:06) Food 'noise' when dieting Watch this episode on YouTube: https://youtu.be/9KYgmg6b24w 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 Thursday 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 NUTRITION. Want to join us next time? Get free access to our group below! 👉 https://www.facebook.com/groups/ocscommunity Timestamps: (0:00) Introduction (1:41) Healthy vs unhealthy carbs (5:43) Is it good to have a smoothie for breakfast? (9:31) Nutrition when you're sick (11:34) Do you really need fiber? (14:43) What's a good workout split? (16:50) Processed vs whole foods (20:51) Is it bad to consume protein powder 2-3 times a day? (23:20) How many meals should you eat per day? (29:17) What if you're new to counting macros? Watch this episode on YouTube: https://www.youtube.com/watch?v=IdFaLbX36_g 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

📈 How do you respond to setbacks? Is it a matter of time and consistency? Or do you lack the knowledge, skills, and/or experience to figure out how to move forward? In this episode of Talking Nutrition, Johan discusses feeling stuck, and shares his approach for getting unstuck. You'll learn about the importance of taking action, how it's the only thing that gets the ball rolling again, and WHY you may be stuck. About Odyssey Coaching Systems: https://www.odysseycoachingsystems.co/about-us/ Timestamps: (0:00) I fell off... (6:53) How do you respond to setbacks? (11:31) The flat tyre analogy (15:35) Is it a matter of time, consistency, knowledge, skills, or experience? (25:49) Outro Watch this episode on YouTube: https://youtu.be/JMy73szvYEc 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 week's Q&A episode, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community back in February. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day 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 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 Kasey Jo Orvidas, PhD to discuss the psychology of nutrition and lifestyle change. You'll learn how to understand self-sabotage patterns, the truth about willpower, the relationship between stress and self-control, and much more. Kasey also shares some of her favorite tools and strategies that include 'playing out the script', momentary restriction, and setting up your environment so you don't have to practice self-control as much. Enjoy! 🎙️ If you liked listening to this episode, please feel free to leave us a rating or share a screenshot on your Instagram stories to help us grow the show! You can find more from Kasey here: Website - https://www.kaseyorvidas.com/ Instagram - https://www.instagram.com/coachkaseyjo/ Timestamps: (0:00) Introduction - Kasey Jo Orvidas (6:33) Why do we self-sabotage? (10:55) How stress and fatigue impact self-control (17:39) Does your willpower 'run out' as you use it throughout the day? (23:29) How to create an environment that doesn't require you to practice self-control (29:37) Momentary restriction as a tool (37:07) Do you really need motivation? (42:15) Try this at home: 'Playing out the script' (47:48) If you could change ONE thing... Watch this episode on YouTube: https://youtu.be/Drg0kosMysY 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 Thursday Q&A, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things MOVEMENT. Want to join us next time? Get free access to our group below! 👉 https://www.facebook.com/groups/ocscommunity Timestamps: (0:00) Introduction (26:54) How to get motivated to get back into a routine (31:32) Benefits of low vs higher intensity cardio (34:31) Why getting your steps up is so key (39:47) What activity is best for YOU? (45:18) Combining strength training with cardio 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

Happy Easter! 🐣 In this episode of Talking Nutrition , Johan is joined by Pia Seeberg to break down how to 'survive' the Easter Holiday, eat healthy, and even leave room for some chocolate without feeling guilty or stressed about it. You'll learn about a 3-step framework to help you learn how to include ANY social setting/Holiday/vacation/etc. If you follow these three steps consistently, keep learning from the things you tend to struggle with, and proactively plan, execute, and reflect, you'll never stop growing! Enjoy this episode, remember that Easter is only a handful of days out of the year, and that eating healthy and flexible does not have to be an all-or-nothing thing! Where to find Pia: Website - www.piaseeberg.no Instagram - @piaseeberg YouTube - https://www.youtube.com/@seebergpia Timestamps: (0:00) Introduction - Pia Seeberg (2:41) The REFLECT/PLAN/EXECUTE framework (7:03) Turn bad days into good data (13:46) Over eating chocolate (18:07) Strategies & tips for Easter (24:31) Outro Watch this episode on YouTube: https://youtu.be/QlmnhjB0_Qk 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 the Talk Nutrition Podcast, Johan is joined by Pia Seeberg to answer various questions from Pia's TRENT and STERKERE members. You'll learn how tracking your food - when done right) - goes beyond just hitting your macro targets, if it's OK to include some more processed high protein puddings as treats, the difference between eating for health vs performance, high-calorie foods, and more! Where to find Pia: Website - www.piaseeberg.no Instagram - @piaseeberg YouTube - https://www.youtube.com/@seebergpia Timestamps: (0:00) Introduction - Pia Seeberg (7:51) Thoughts on more 'processed' protein puddings as a treat (17:32) Is tracking macros JUST about hitting numbers? (21:36) Differences between nutrition for health vs performance (25:47) Is it healthy to include more energy-dense foods like juices and oils? Watch this episode on YouTube: https://youtu.be/BTk0JY7lRos 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 his coach and mentor Cody McBroom, founder and CEO of Tailored Coaching Method and the Tailored Trainer app. They discuss the truth of achieving long-term success in life, why coaches should lead by example, self-discipline and self-belief, 'doing the boring work', taking imperfect action, and much more. The action-taker beats the perfectionist, every time! More from Cody: Website - https://tailoredcoachingmethod.com/ Instagram - https://www.instagram.com/codymcbroom/ YouTube - https://www.youtube.com/@CodyMcBroom1 Timestamps: (0:00) Introduction - Cody McBroom (8:02) What REALLY works... is basic and monotonous (21:59) The action taker beats the perfectionist, every time (30:15) Checklist for successful fat loss (37:01) 'Make it a lifestyle' vs temporary sacrifices (41:26) Outro - Where to find Cody Watch this episode on YouTube: https://youtu.be/tMqad63T2l4 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 Thursday Q&A, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things PLANNING & PERIODIZATION. Want to join us next time? Get free access to our group below! 👉 https://www.facebook.com/groups/ocscommunity Timestamps: (0:00) Introduction (23:39) Sticking to your nutrition when you work busy, unpredictable shifts (30:05) Easy ways to have variety in your nutrition (34:08) How to plan your meals while leaving room for social settings (39:00) Should you prioritize sleep or workouts (41:50) Is intermittent fasting recommended? (44:29) Workout nutrition Watch this episode on YouTube: https://youtu.be/9mqpQ3xLX70 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 Pia Seeberg to discuss muscle gain, fat loss, body recomposition (building muscle and losing fat at the same time), periodization, and more. They also highlight why it's important to spend plenty of time at maintenance in order to build and maintain good habits and routines, and how even by simply focusing on the basics you can get great results. Where to find Pia: Website - www.piaseeberg.no Instagram - @piaseeberg YouTube - https://www.youtube.com/@seebergpia Timestamps: (0:00) Introduction - Pia Seeberg (6:09) Johan's current fat loss phase (16:12) Can you build muscle and lose fat at the same time? (26:56) Getting great results with the basics (35:53) Why maintenance is the place to be for most people (38:41) Outro Watch this episode on YouTube: https://youtu.be/XhKQEaym7_U 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

🏆 JOIN THE MOMENTUM MARCH CHALLENGE NOW (March 11-31) 🏆 Learn more: https://www.instagram.com/p/C4DHCqwMFVB/ Prizes include FREE 1:1 coaching, consultations, gift cards, and more! In this Q&A episode, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things NUTRITION. Timestamps: (0:00) Introduction - Nutrition mini training (26:52) Protein basics (31:43) What to do when you struggle to hit your macros (35:50) Pre and post-workout meals (38:59) How to plan your meals for double days (athletes only) (44:15) What type of protein powder to go with (46:22) Is nutrient/meal timing important around training? (48:01) Thoughts on processed foods (50:49) Eating enough after bariatric surgery if you're very active (53:19) How important is the bioavailability of vegan protein sources? Watch this episode on YouTube: https://youtu.be/e8Fq34Vy0aM 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 Thursday Q&A, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day 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 (7:23) Mindset Mini Training (26:39) Cutting out conflicting 'noise' and misinformation when just getting started (32:38) Avoiding all-or-nothing mindset (33:49) Cultivating a Growth Mindset (37:54) Should you meditate? Watch this episode on YouTube: https://youtu.be/kDwpf9ITc4s 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 Vesters continues the Lessons from the Himalayas mini-series. You'll learn about dealing with discomfort and setbacks, the importance of the ability to accept a situation for what it is and deal with it, and how to build mental resilience through doing physically challenging activities. Your mind is stronger than you think. Train it, by doing physically challenging things. Especially when you don’t feel like it. Go for the run, lift the weights, crank the cold shower, do an ice bath… Show yourself you CAN do hard things without giving up. It’s a muscle you can train, that becomes stronger overtime. That doesn’t mean the discomfort will become less though, you’ll just be better at dealing with it. Weekly Article: https://www.odysseycoachingsystems.co/deal-with-discomfort FREE Consultation call: https://www.odysseycoachingsystems.co/online-nutrition-coaching/ Watch this episode on YouTube: https://youtu.be/1WS2vGVxmgI 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 week's Thursday Q&A, Johan and Pia discuss questions that were submitted by Pia's TRENT and STERKERE (training app) members. You'll learn about creating a good routine with tracking your food, whether you can build muscle and lose fat at the same time, on-the-go lunch options, calories burned, macros for different goals, and more! To allow for easier-to-digest, shorter episode, this Q&A was broken up into two parts. In case you missed part 1, feel free to also check out episode 115! Where to find Pia: Website - www.piaseeberg.no Instagram - @piaseeberg YouTube - https://www.youtube.com/@seebergpia Timestamps: (0:00) Introduction - Pia Seeberg (1:03) How to get a good routine with tracking (4:10) Logging candy (8:09) Best way to build muscle and lose fat at the same time? (10:57) Good on-the-go options for lunch (14:09) Should you track calories burned? (16:58) Understanding total carbs, fiber, and net fiber (19:41) If you have a hard time hitting your carbs, can you just eat more fats?` (20:53) Macros for fat loss vs muscle gain (25:08) Outro Watch this episode on YouTube: https://youtu.be/XC9vW2U7Q2w 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