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 joi...
Sep 21, 2023•57 min
In this episode Johan helps you overcome negative self-talk, take ownership of what's within your control, and get unstuck, even when just about everything seems to work against you. In contrary to the clickbait-y claims you read/see/hear on social media, and in mainstream media... the stuff that works in nutrition and fitness is simple. Simple... but not easy. Changing your habits, breaking unhealthy behavior patterns, creating a strong growth mindset IS hard. But that doesn't mean you can't re...
Sep 18, 2023•34 min
Want to know the TRUTH about 'good', 'bad,' and 'super' foods? The Health Halo Effect is a marketing tactic used by companies to make you THINK that their products are healthier than they actually are. You see it everywhere, from the food packaging celebrity endorsements of and influencers promoting supplements (for commission) and diets. In this episode of Talking Nutrition, Kristine and Johan break down the Health Halo Effect, how food labels and marketing may be misleading you, why NOT to fal...
Sep 14, 2023•37 min
In this week's episode of Talking Nutrition, Johan is joined by Jenny Blake (Licensed Nutritionist and Functional Nutrition Counselor) to break down how to build muscle and lose body fat effectively, without the 1200 calorie diets and hours of cardio. Jenny shares how she takes her female clients through her Create Your Shape program, how to approach your nutrition and training in a better way, and how to create a long term, repeatable strategy for creating results. (Make sure to stick around un...
Sep 11, 2023•1 hr 1 min
JOIN THE STEPTEMBER CHALLENGE: https://bit.ly/45UN7fR This week we're revisiting the true unsung hero of all things health & fitness: NEAT (Non-Exercise Activity)! Walking/moving more is probably the number one thing you can do to improve your health, which is why its top priority among our clients, and why we're bringing back the Steptember Challenge (starting on September 11, 2023)! Mentioned in this episode: Steptember Challenge (full info): https://bit.ly/45UN7fR Blog: https://odysseycoa...
Sep 07, 2023•32 min
In this week's episode of Talking Nutrition, Johan is joined by Laurin Conlin (Researcher, Coach, Educator, IFBB Bikini Pro, and Mentor) to talk about flexible vs. rigid dieting, trends and misinformation in the space, macros, meal plans, intuitive eating, and much more. Laurin first shares her personal journey, overcoming eating disorders, how she got into bodybuilding, her studies in exercise science... everything that led up to becoming a coach and educator to help both clients and coaches. T...
Sep 04, 2023•54 min
Aaaaaaand, that's a wrap! This is the final part of our 5-part mini series 'The Principles Of Nutrition', taking you from Calories, to Macronutrients, to Micronutrients/Nutrient Timing/Supplements, to Metabolism/Periodization, to today: Flexible Dieting. Did you enjoy this episode, and do you have any follow-up questions related to any of the topics discussed throughout this mini series? Feel free to DM @johanvesters_ocs or @talkingnutritionpodcast on Instagram. Enjoy! **This episode is brought ...
Aug 31, 2023•6 min
In this week's episode of Talking Nutrition, Johan is joined by Jessica Isaacs, RD to talk about all things workout nutrition. If you want to learn exactly when, how much, and what to eat before and after training to improve your performance and recovery, then this week's episode is for you! First, Jessica shares her own healing journey, and how she went from struggling with eating disorders and body image, to becoming a registered dietician, helping athletes eat healthy and fuel their training....
Aug 28, 2023•39 min
In this bonus episode Johan first explains the metabolism, what it is, and how it's adaptive (not just slow or fast). Second, you'll learn about periodization, and how different goals require different phases. This is part 4 of our 5-part mini series 'The Principles Of Nutrition', taking you from Calories, to Macronutrients, to Micronutrients/Nutrient Timing/Supplements, to Metabolism/Periodization, to Flexible Dieting. Got any questions related to the topics discussed? Feel free to DM @johanves...
Aug 24, 2023•18 min
In this week's episode, Johan breaks down the 5 keys needed to create REAL results. These keys are essential for long term success, and when applied proactively, you'll be able to rely on them for continuous growth and progress. First, let's talk about the current way (too) many people view hard work, some things that are wrong in the health and fitness space, and what 'focus on the process' really means. Then, let's break down the following 5 keys one by one: Time & Patience, Effort, Growth...
Aug 22, 2023•40 min
In this bonus episode Johan teaches you all about micronutrients, nutrient timing, and supplementation. This is part 3 of our 5-part mini series 'The Principles Of Nutrition', taking you from Calories, to Macronutrients, to Micronutrients/Nutrient Timing/Supplements, to Metabolism/Periodization, to Flexible Dieting. Please remember that even though the handful of supplements mentioned seem to be safe to use based on the research, we're just here to educate you. To learn more about any supplement...
Aug 17, 2023•12 min
Ever feel like even though you eat 'clean' all week, you almost ALWAYS end up over eating during the weekend? In this episode Kristine and Johan first explain why that tends to happen, and what you can do about it to feel better and get better results. Lastly, you'll learn about the Satiety Index of Common Foods (PMID: 7498104) and how to use different foods for different scenarios and phases. Enjoy the episode! **This episode is brought to you by Odyssey Coaching Systems & KA Nutrition ** T...
Aug 14, 2023•28 min
In this bonus episode Johan teaches you all about the three macronutrients: Protein, Carbs, Fats, and Alcohol (not a macronutrient). This is part 2 of our 5-part mini series 'The Principles Of Nutrition', taking you from Calories, to Macronutrients, to Micronutrients/Nutrient Timing/Supplements, to Metabolism/Periodization, to Flexible Dieting. Got any questions related to the topics discussed? Feel free to DM @johanvesters_ocs or @talkingnutritionpodcast on Instagram. Enjoy! **This episode is b...
Aug 10, 2023•13 min
On this episode, Mike Kesthely (Elevated Experience Coaching) is back for round 2, to follow up on episode 57 (which was a Testosterone deepdive), and talk about all things night shift work, sleep deprivation, and caffeine! We first get into Mike's personal experience with shift work (for 30 years), and how we've evolved with the sun setting and rising. Next, we talk melatonin supplementation, how to reset your body, and what type of exercise is likely best when you're sleep deprived. Lastly, th...
Aug 07, 2023•1 hr 9 min
In this bonus episode Johan teaches you all about calories in, calories out, and energy balance, the foundation of the nutrition pyramid. This is part 1 of our 5-part mini series 'The Principles Of Nutrition', that we'll be doing every Thursday for the next couple of weeks, taking you from Calories, to Macronutrients, to Micronutrients/Nutrient Timing/Supplements, to Metabolism/Periodization, to Flexible Dieting. Got any questions related to the topics discussed? Feel free to DM @johanvesters or...
Aug 03, 2023•9 min
Ever wonder what it takes to become successful (in life/fitness/business)? Is it all just hard work, or is there more to it? In this episode of Talking Nutrition, Johan is joined by Nick Shaw, CEO & co-founder of Renaissance Periodization, author of the book 'Fit For Success'. Nick shares his personal fitness journey, what it was like to win his IFBB pro card after a decade-long break from competitive bodybuilding, and breaks down the 7 habits that'll help you achieve your goals & lead y...
Jul 31, 2023•56 min
In this 'Office Hours' (Zoom) recording, Johan talks about all things muscle gain, maintenance, overcoming chronic under eating, and what clients at Odyssey Coaching Systems do to finally reach their goals after years (sometimes decades) of struggling with their health and fitness. Want to learn more about OCS' Online Nutrition Coaching programs? WWW: https://bit.ly/3q1EnW5 IG: @johanvesters_ocs Timestamps: 0:00 Introduction 10:33 The benefits of building muscle 17:06 Downsides of chronic under-...
Jul 24, 2023•1 hr 1 min
On this episode of Talking Nutrition, Kristine and Johan are joined by Mike Kesthely, owner of Elevated Experience Coaching, to do a full deep dive into all things Testosterone. Mike shares the top contributing factors to low Testosterone, why that's a bad thing, what you can do about it, how a lot of supplements are probably NOT your best bet when it comes to 'boosting' your Testosterone levels, TRT, and more. We initially wanted to also get into shift work - which as a firefighter, Mike has a ...
Jul 17, 2023•45 min
Summer's a bit of a different season. Your whole routine may be different from your usual day-to-day, there's a lot going on socially, you might be going on a vacation sometime soon (or at least take some time off).. How does this affect your nutrition? This week Kristine and Johan discuss what you can do to stay on track this summer without it things being all-or-nothing (a mistake many people make by 'waiting' until after summer to pick things up again). A lot of people are planning to start t...
Jul 10, 2023•35 min
We live in a world where the harder and longer you work, the more you do... the better. But is there a time and place to quit and pivot? Could doing LESS actually allow you to shift your focus towards other/more important things, in order to do those things better? Yes, you do need to work hard for your goals. This whole 'health and fitness' thing doesn't come easy. You need to show up every day, to eventually get to where you want to be (and then you'll set new goals). But... sometimes you need...
Jun 22, 2023•37 min
What does a 'good' training program look like? How often are you supposed to change it up, and how do you train for maximal muscle gains? Do you even need a training program? This week Johan interviews our friend and fellow nutrition coach Aaron Straker to answer all of those questions for you, and to talk about what it takes to train effectively for your goals. You can find more from Aaron here: IG: https://www.instagram.com/aaron_straker/ WWW: https://strakernutritionco.com/ Podcast: https://w...
Jun 19, 2023•53 min
In this 'Office Hours' recording, Johan answers a handful of questions that were submitted inside of OCS' group coaching program. To learn more about the program, and what it includes: https://bit.ly/45GGjmY Timestamps: 0:00 Introduction 7:47 Should I adjust my cardio for my cut season as well, or wait and see how my body responds? 15:32 How many workouts per week are sensible during a cut while also working long hours? 20:03 How much sense does it make to save 50kcal/day to add it on weekend? I...
Jun 12, 2023•46 min
Now that we're entering summer, what does that mean for your fitness goals? Is it too late to get lean, or do you still have time? And what about social settings, weekends away, and longer trips? How do you include those if you have a fat loss goal? In this episode Kristine and Johan answer all of those questions for you, and talk about setting the right expectations, going in with a (flexible) plan, periodization, being proactive, and more. Timestamps: 0:00 Introduction 12:00 How to approach yo...
Jun 05, 2023•33 min
In this rapid-fire Q&A Johan answers a handful of questions that were submitted during the last week of the 'Momentum May' challenge. Make sure to jump in our FREE Facebook community for weekly live trainings, downloads, tools, exclusive content, challenges and more: https://bit.ly/424ZeoV (Stay tuned for our next challenge in September..) Timestamps: 0:00 Introduction 1:43 Can you build muscle at maintenance when you increase protein?? 10:18 What snacks to bring on a 3-day hiking trip 14:54...
Jun 01, 2023•31 min
How long does it take to create a new habit? Is it 21, 30, or 60 days? This week Johan talks about habit creation, what it means to be consistent, and what it takes to get to a place where you're working towards your goals. You'll learn how to quantify and gamify 'getting consistent', the ONE thing successful people have in common when it comes to reaching their long term goals, and what to do right after you're done listening to this episode. This week: more focus on daily action! Enjoy :) To d...
May 29, 2023•37 min
In this rapid-fire Q&A Johan answers a handful of questions that were submitted during the first week of the 'Momentum May' challenge. Make sure to jump in our FREE Facebook community for weekly live trainings, downloads, tools, exclusive content, challenges and more: https://bit.ly/424ZeoV (Stay tuned for our next challenge in September..) Timestamps: 0:00 Introduction 1:45 Pre-Workout Meal To Avoid 'Running Out' 5:57 How Long Before Training Should You Eat? 7:12 How To Include More Salad/V...
May 25, 2023•22 min
This week Kristine and Johan catch up, rant, and vent about people throwing around the word ' privilege ' a little too easily, the state of the world and social media , hard work , and more.. We feel like this one might ruffle some feathers , but it's stuff that needs to be talked about more, in our opinion. That being said, please know that it is totally OK to disagree with us . And that it's always better to talk about stuff, than to throw around remarks and comments just because people share ...
May 22, 2023•38 min
In this bonus episode Johan interviews friend and client Anja Döring, who works as a canine physical therapist and participates in dog scooter racing at a high level. We had a great chat about her fat loss journey, how a combination of less dieting and more weight lifting transformed her body, what it was like having to eat MORE for her goals (something that came as a surprise), and how this even showed up on the national and international leaderboards. She got the results, has been able to main...
May 18, 2023•28 min
This week we're joined by friend and fellow coach Lisa Franz to talk about her approach to lean-gaining. From food quality and the temptations of getting a little too flexible, to how to adjust your training to get the right stimulus for your goals, in this episode you'll learn exactly how to effectively build a lean, strong body. If you love this episode, please feel free to share it with a friend, and make sure to check out Lisa's stuff via any of the following links! Instagram: @nutritioncoac...
May 15, 2023•59 min
Is your metabolism slow, fast, or broken? This week we're joined by our friend, fellow coach, educator, author, dog-lover, and mentor Sam Miller to talk about how the metabolism really works and how stress and energy affect the metabolism. We also dive into the great debate of 'calories vs hormones', behavior change, stress management, dog memes, Will Ferrell movies, and more. If you love this episode, feel free to share it with a friend, and make sure to check out Sam's stuff via any of the fol...
May 08, 2023•55 min
