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 o...
Apr 23, 2025•1 hr 1 min
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 conversat...
Apr 07, 2025•56 min
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...
Mar 31, 2025•26 min
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 individualizati...
Mar 24, 2025•47 min
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...
Mar 17, 2025•30 min
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...
Mar 10, 2025•36 min
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 i...
Mar 03, 2025•32 min
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 w...
Feb 24, 2025•47 min
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 o...
Feb 17, 2025•26 min
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: Instagram: https:/...
Feb 03, 2025•1 hr 9 min
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 p...
Jan 27, 2025•31 min
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 ...
Jan 20, 2025•41 min
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...
Dec 16, 2024•31 min
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...
Nov 28, 2024•23 min
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 ...
Nov 21, 2024•34 min
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/sammillerscie...
Nov 18, 2024•55 min
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 Johan and Odyssey Coaching Systems: - Instagram: @johanvesters_oc...
Nov 14, 2024•23 min
' 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...
Nov 11, 2024•40 min
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 y...
Nov 07, 2024•23 min
' 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’...
Nov 04, 2024•35 min
In this episode of Talking Nutrition, Johan is joined by Greg Sutton from Evolve to Excel to discuss the Stages of Change, and how lasting behavior change doesn't just come down to 'taking action'. You'll learn about the 5 different stages - pre-contemplation, contemplation, preparation, action, and maintenance - and how understanding this theory gives you a clearer insight into where you're at when it comes to behavior change. At the end of the day, your true transformation doesn't lie in a spe...
Oct 31, 2024•47 min
In this episode of Talking Nutrition, Johan shares his personal 30kg weight loss journey that transformed his body, health, and mindset. This ultimately led to the creation of Odyssey Coaching Systems and the soon-available 12-week nutrition and self-development course and group coaching program, 'The Odyssey.' You'll learn about the mistakes he first made before successfully losing the weight and keeping it off, how the same misconceptions around nutrition and fitness are still around, how the ...
Oct 28, 2024•21 min
In this episode of Talking Nutrition, Johan is joined by Mike Kesthely. Mike is a firefighter paramedic and a functional health, performance, and nutrition coach. You'll learn about the challenges of shift work, the effects on health, circadian rhythm, and longevity, and how to optimize your health while working irregular hours. Mike and Johan also discuss the effects of sleep deprivation on insulin sensitivity and testosterone levels in both men and women, basic habits and practices that can he...
Oct 24, 2024•1 hr 14 min
In this episode of Talking Nutrition, Johan shares a detailed update on his personal fitness goals and results over the past 12 months. You'll learn the exact steps taken throughout fat loss, reverse diet, maintenance, and muscle gain phases, how Johan lost fat and gained muscle (even during his cut), training splits, the importance of tracking macros and accountability through coaching, and much more. ✉️ Message Johan: https://www.instagram.com/johanvesters_ocs/ 👥 Join our free Facebook commun...
Oct 21, 2024•33 min
In this episode, Johan Vesters discusses the concept of reverse dieting, emphasizing its importance in transitioning from a fat loss phase to maintenance. He explains the physiological changes that occur during dieting, the necessity of increasing caloric intake, and the psychological aspects of managing weight fluctuations. Johan advocates for tracking food intake and working with a coach to navigate the reverse dieting process effectively, highlighting that patience and adherence to healthy ea...
Oct 15, 2024•21 min
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, 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 More from Johan and Odyssey Coaching Systems: - Insta...
Oct 10, 2024•23 min
In this episode, Johan Vesters discusses the importance of preparing for the holiday season by building healthy habits and practicing moderation. He emphasizes that the holidays should not lead to significant weight gain and encourages listeners to focus on flexible dieting and periodization in their nutrition. With three months left in the year, Johan advocates for taking actionable steps now to ensure a healthier approach to the holidays and beyond, rather than waiting until January to start m...
Oct 07, 2024•24 min
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, 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 More from Johan and Odyssey Coaching Systems: - Insta...
Oct 03, 2024•24 min
In this episode, Johan reflects on the importance of setting and reviewing personal goals, particularly as the year approaches its end. He emphasizes the need for honest self-assessment regarding progress and effort, encouraging listeners to celebrate their wins while also identifying areas for improvement. The conversation transitions into actionable steps for the upcoming quarter, focusing on setting intentions and seeking help when needed, ultimately fostering a mindset geared towards growth ...
Sep 30, 2024•30 min
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, 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 More from Johan and Odyssey Coaching Systems: - Inst...
Sep 26, 2024•30 min
