In this bonus episode Johan interviews friend and client Michael Jensen, who at the age of 48 managed to lose 15kg despite of his busy job that requires him to go on bi-weekly business trips. You'll learn how he made it happen, how he manages to bounce back after inevitable roadblocks along the way, why he quit alcohol, and more. Michael now lifts heavier weights compared to when he was 25 years old, went from the slowest to the fastest hiker in his group (in 1 year), and is showing up as a role...
May 04, 2023•35 min
This week we explore how you can set yourself up for success, every single day. We'll help you reflect, plan, and prepare, so you can be proactive instead of reactive. Johan dives into morning and evening routines, why they're important for your long term success, things to consider, and shares some of the best practices to try and make part of your day-to-day. Try and play around with your mornings and evenings this week, to figure out what works best for YOU. You'll be happy to see how much ti...
May 01, 2023•30 min
This week Johan takes you back to 2012 to share his personal 30kg weight loss journey. We discuss the struggles and mistakes along the way, and how it ultimately turned into a passion for helping people like yourself, achieve their goals. From the misinformation you find online and the misleading documentaries, to the restrictive diets and supplements marketed in mainstream media, not much has changed the past 10 years. People still struggle with the same issues, and we don't want you to be one ...
Apr 24, 2023•45 min
Your mindset plays a massive role in your health and fitness journey. Anywhere from how healthy you eat, to how often you exercise, and more.. your mindset is what ultimately dictates your success. However, it's not talked about enough in the space. Which is why this week we are joined by Dr. Kasey Jo Orvidas Kasey has a background in mindset and behavior change, and has a PhD in psychology. While she spent nearly 5 years doing research in the mindset lab getting her PhD, she also built her heal...
Apr 17, 2023•52 min
In this week's episode Kristine shares how she went from placing 10th fittest in the world after Regionals to over-stressing the body, and the many consequences.. We talk about overtraining, under-fueling, injury, hormonal dysfunction, gut issues, and how all of this eventually lead to her finding her mission to help others NOT go through what she went through. Kristine's story is one that needs to be shared, because we still see a lot of people (especially in the CrossFit space) fall into that ...
Apr 03, 2023•46 min
In this week's solo-episode Johan talks about three most common problems dieters struggle with, and what you can do to do better using the 3 S's. Does any of the following sound familiar to you? - Trying every diet under the sun without successfully losing body fat and/or keeping it off... - Being unsure how to progress, not knowing IF you're moving forward, and being unable to stay on track when motivation fades... - All-or-nothing thinking, not being able to stick to a healthy diet and feeling...
Mar 27, 2023•33 min
Back with part 2 of the metabolism deep dive! In this episode Kristine & Johan explain how the metabolism slows down while dieting, and how it speeds up again once you reintroduce more calories. After that you'll learn all about Thyroid hormones, blood work, and what you can do to optimize your metabolism. The following question deserved more than a quick answer in a Q&A episode, which is why this episode is fully dedicated to answering it. “I struggle with my metabolism, since I have ha...
Mar 23, 2023•28 min
This week's episode turned into TWO episodes as we started off talking about an unplanned topic - the elephant in the room that affects ALL of your health and fitness goals - alcohol. Today you'll first learn why both Kristine and Johan quit alcohol completely, and how alcohol impacts your goals. After that we get into part 1 of our metabolism deep dive that covers how energy balance works, the metabolism speeding up and slowing down, and the big calories versus hormones debate. Upcoming Thursda...
Mar 20, 2023•30 min
Back with another Q&A! This week Kristine and Johan break down the following questions: "I would love to hear your thoughts on nutrition/meal prep and workout structure for people who work a typical 9-5. I am single and live alone and have recently been through some mental health struggles. I am thankfully starting to feel better and getting back to the things I love but finding a balance of meal prep and timing of workouts is proving to be tricky. I’d love to hear any thoughts or guidance y...
Mar 13, 2023•34 min
What started off as a Q&A turned into a full Emotional Eating deep dive. This week Kristine and Johan discuss different tools for overcoming emotional eating. These tools can help you create more awareness and stop yourself before stress-eating. As uncomfortable as it is, digging deeper to figure out the root cause is what will allow you to work through things and overtime, learn how to overcome your struggles. Please remember too that the tools discussed can be a great starting point, but t...
Mar 06, 2023•30 min
In this week's bonus episode we're joined by Johan's client and friend Linn (@linn_fossmo). Linn shares how diet culture impacted her life from when she was 15/16 years old, and what it took for her to break out of all-or-nothing thinking. We talk about her weight loss phase, becoming process-focused instead of worrying about the scale, how she overcame burnout, her reverse diet, including flexible foods and vacations, and more. She completely turned her life around and now feels like a differen...
Mar 02, 2023•1 hr 1 min
Back with another Q&A! This week Kristine and Johan break down the following questions in depth: “Another cool discussion is how you would help athletes who play sports with their own body weight (like gymnastics, poledancing, climbers) with their nutrition. Many of them are quite demanding sports, and need a huge amount of energy, but still need to watch their weight as gaining weight can affect their sport performance.“ "I just turned 38 years of age about two weeks ago. My wife turned 34 ...
Feb 27, 2023•36 min
Do you proactively check your food labels when shopping? This week Kristine and Johan talk about how to and why it's important to understand food labels and especially serving sizes. Spoiler alert: the difference between a listed serving size and what you would consider to be a 'normal' serving size is often a bit of a bummer. You'll learn about macronutrient contents, defining what's considered a primary protein/carb/fat source, and why for example broccoli and peanut butter are not great optio...
Feb 20, 2023•30 min
The age old claim of eating many small meals throughout the day for a faster metabolism is a MYTH. This week you'll learn all about the Thermic Effect of Food, how to leverage it, and what to base your daily meal frequency and schedule on. A consistent eating schedule doesn't just improve adherence (AKA better results!). It also effects your hormones, digestion, and even your metabolism (we mention a study that showed a 27% difference between irregular vs consistent meal patterns). So, does eati...
Feb 13, 2023•27 min
Back with another Q&A! This week Kristine and Johan catch up and break down the following questions in depth: “What are some food items, food habits or anything related, that is commonly regarded as healthy but are actually not?” “I’m really interested in the hormonal aspects of nutrition and training. How it effects our long term health. Also nutrient deficiency and supplements, not workout supplements specifically just for overall health and longevity! I am also 9 months pregnant, so I’d l...
Feb 06, 2023•39 min
How do you create the consistency needed to reach your goals, while finding the sweet spot between being rigid and flexible? You're about to learn exactly that as we are joined by our friend, coach, and mentor: Cody McBroom. In this week's episode Cody and Johan chat about flexible dieting, reverse dieting, macros, tailoring the process to YOU, and much more. Make sure to check out Cody's podcast, blog, and other content via the links below: Instagram: https://www.instagram.com/codymcbroom/ Tail...
Jan 30, 2023•1 hr
This week we are joined by Ray Gorman who's a physical therapist, PT, and mentor. We had a great chat about work/life balance, setting boundaries, and saying 'no'. Not just us coaches, but also our clients as well as yourself, the listener. After that we talk about competitiveness during training in the high intensity space, when to go hard and push yourself, and how to manage intensity to improve your recovery, and ultimately your performance. You can find more from Ray here: Instagram: https:/...
Jan 23, 2023•56 min
Ever wonder why you’re not losing weight in a calorie deficit? It’s frustrating to not see the scale go down even though you’re doing everything, right? Here’s something you might not know.. It’s completely normal for things to slow down, and to sometimes not see any changes on the scale for weeks on end. But did you hit an actual plateau? Is it really metabolic adaptation? Or can you get things moving again by simply getting more consistent and accurate? In this week's episode Kristine and Joha...
Jan 11, 2023•36 min
Does eating 'ultra' processed foods make you gain weight? Or is it more about the context? This week Kristine and Johan talk about what processed foods are, what effect they can have on the body, and if there's a way to include some processed foods (because let's be honest, no one wants to completely remove their favorite snacks). You don't have to avoid processed foods altogether, but context matters. In this episode you learn how to keep it fun and flexible, while still maintaining an overall ...
Jan 09, 2023•33 min
Happy 2023!! To kick things off Kristine and Johan talk about how to begin your fitness journey, educational resources for nutrition coaching clients, and then... an objective discussion about plant based vs animal based diets/protein, what can happen if you run into nutrient deficiencies, and how you can make better decisions for the planet, your health, and your wallet. Want to submit a question for a future Q&A episode? Feel free to DM @talkingnutritionpodcast ( https://www.instagram.com/...
Jan 03, 2023•43 min
That's a WRAP for 2022! In this last episode of the year we share some important updates, reflect on the year, talk about things that we're grateful for, what to do if you have a more pressing health issue, and more. One of our favorite things of the year was starting this podcast, and we want to thank YOU for being here with us. Merry Xmas and a healthy, strong, and happy 2023! Thank you! Kristine & Johan. - - - - Timestamps: (0:00) Introduction / Kristine's updates (7:38) Not relying on so...
Dec 26, 2022•34 min
Bonus Q&A! In this week's episode Kristine and Johan talk about sticking to your diet when you're unmotivated, getting out of the dieting mindset, hormones, step trackers, gaining weight in a deficit, and more. Want to submit a question for a future Q&A episode? Feel free to DM @talkingnutritionpodcast ( https://www.instagram.com/talkingnutritionpodcast/ ) or fill out the form in Kristine's bio @kristineandali ( https://www.instagram.com/kristineandali/ ) - - - Timestamps: (0:00) Introdu...
Dec 22, 2022•40 min
Did you know that being shredded does NOT equal optimal health? This week we are joined by Hanna Rasmussen, a fellow coach and PT who started bodybuilding competitively at the age of 17. Hanna shares what it really takes to get stage lean, and how it has a huge impact on both your body and mind. We talk about the struggles along the way, how it feels to step on stage, and the (often long term) consequences of putting your body through a prep. We then talk about the importance of eating more and ...
Dec 19, 2022•52 min
In this episode we are joined by Kristine’s client and friend, Andy Crerar. You'll learn how Andy went from doing Keto and struggling with binge-eating to now being able to reach his goals in a more sustainable, long term way. He can now lose weight AND have his carbs, has lots of energy to enjoy his family time, and doesn't feel like he needs to 'cheat the system' anymore (you'll learn what that means). These transitions take time, and uncovering the triggers that lead to binging is an uncomfor...
Dec 12, 2022•1 hr 4 min
Back with another Q&A! In this week's episode Kristine and Johan talk about adjusting nutrition based on the menstrual cycle, getting family members on board, important lessons learned as coaches, creatine for women, protein intake, the anabolic window, and more. Want to submit a question for a future Q&A episode? Feel free to DM @talkingnutritionpodcast ( https://www.instagram.com/talkingnutritionpodcast/ ) or fill out the form in Kristine's bio @kristineandali ( https://www.instagram.c...
Dec 05, 2022•48 min
The better data you have, the more objective decision you can make, and the better your results will be. This week we are joined by our first ever guest and good friend Aaron Straker ( @aaron_straker ). Aaron is a nutrition coach who uses a data-driven approach to help experienced male lifters and coaches level up their physiques, education, and health. In this episode you get to know Aaron, his nomadic lifestyle, and how he runs his nutrition coaching company. You'll learn why the data is so-so...
Nov 28, 2022•57 min
It's that time of the year! Maria Carey is already out of hibernation and soon enough that holiday-induced stress and anxiety will make its comeback too. As much as the holidays are a great time to eat tasty food and spend time with your loved ones, many people go in worried and anxious, knowing from previous years that they tend to overeat and gain weight. In this episode we reflect on 2022 and help you enter this holiday season with the right expectations. You'll learn about if-then planning, ...
Nov 21, 2022•49 min
Wearables like Whoop, Oura ring, FitBit, Garmin, etc. can be great for tracking stuff like heart rate, sleep duration, or step count. However you’d be surprised how inaccurate they turn out to be when it comes to how many calories you burn on a daily basis. In this episode we first discuss the research on fitness trackers and how tracking calories burned may actually be holding you back from effectively losing weight. We then talk about how you can use your fitness tracker in a better way and sh...
Nov 14, 2022•35 min
Could it be that the restrictive method you used to lose weight was the same thing that led to binge-eating and weight regain? In this episode we first open up about our personal struggles with nutrition, experience with binging, and having an unhealthy relationship with food. After that we get into the issue with most restrictive approaches, and why education needs to be on forefront of your transformation. Finally we discuss a new (2022) study that looked at the relationship between low-carb d...
Nov 07, 2022•32 min
Sustainable, long term results require a long term strategy. If you get clear on your goals, plan for them accordingly, allow for real-life events that will come up along the way, and reverse-engineer that plan all the way down to what you need to do on a weekly/daily basis to achieve your goals.. .. then you will win. In this week's episode Kristine and Johan talk about planning for the different phases or 'seasons' of nutrition ahead of time. They share how you can set yourself up for a succes...
Oct 31, 2022•32 min
