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 t…

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…

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…

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 fol…

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 …

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 …

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 w…

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…

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…

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, mindfu…

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 appro…

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. Howev…

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 y…

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 inclu…

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…

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 '…

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-reflec…

'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 ep…

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 actua…

'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 th…

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 g…

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 fi…

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…

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 mac…

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 tra…

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 ne…

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, J…

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 ne…

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 actiona…

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 n…

In this episode of Talking Nutrition, Johan Vesters delves into the topic of fat loss, expanding on the principles discussed in the previous episode. He emphasizes the importance of intentionality in weight loss efforts and shares ten essential basics for achieving sustainable fat loss. The conversation covers the significance of understanding main…

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 n…

In this Talking Nutrition episode, Johan discusses achieving optimal fat loss and muscle gain. You'll learn about body recomposition and the importance of setting proper goals, how to approach fat loss and muscle gain separately, and the need for a seasonal approach. Johan also discusses the importance of tracking progress, managing macros, healthy…

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 NUTRITION. Want to join us …

In this episode of Talking Nutrition you'll learn about Samantha's journey towards a healthier lifestyle and the impact it has had on her and her family. She discusses the mental shift she experienced, the importance of nutrition and exercise in her life, and the challenges she overcame. Over the course of a year and a half, she managed to lose 18%…

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 NUTRITION. Want to join us …

🏆 The Steptember Challenge is BACK! Join us now at: https://www.odysseycoachingsystems.co/challenge/ Challenge info: - September 9-29 - Daily goals - Q&A coaching calls - Community access - Bonus content including a 4-part video series on all things nutrition, training, and mindset, e-books, cheat sheets, and more - PRIZES: 3 months of 1:1 nutritio…

Ever feel like you need a break from life? Technology, notifications, an inbox you can’t seem to clear, and pressure from that ever-growing laundry list of responsibilities… Then let’s add the constant noise of traffic, busy cities, all that fear-mongering in social and mainstream media, and the fact that we’ve become more sedentary and less connec…

In this episode of Talking Nutrition, Johan discusses the challenge of including social settings and evenings out in a sustainable way. You'll learn what to do when you’re not able to plan or cook your own meals, three simple steps to learn from every ‘special scenario’ that didn’t go as planned, and ultimately, how to create more balance around so…

Whether you have physical, health, or performance-related goals, sleep is the glue that holds everything health and fitness together. In this podcast, you'll learn about the most impactful sleep habits for battling sleep deprivation, how the circadian rhythm works, and how it impacts every aspect of your health and fitness journey. Check out the bl…

In this episode of Talking Nutrition, Johan discusses how to respond when life throws you curveballs. Will you focus on what's within your control? Will you leave those initial thoughts and feelings be, or allow them to take over? Outside circumstances may affect your mind, but they don't HAVE to influence your actions. More from Johan and Odyssey …

Busyness, a thousand things on your plate, and too little time in a day… Sound familiar? This can make nutrition feel like ‘another thing’ you’d much rather push aside. You push through and try to make it work with quick and easy options. Yet all it leads to is cravings in the evening, no energy throughout the day, and about every week, you need to…

WARNING: Don’t let supplement companies trick you into spending your hard-earned cash on proprietary blends and other wallet-burning supplements. Now, before we get into this episode, I want you to know that this is not meant to bash the supplement industry altogether. On the contrary, there are many supplements that can be beneficial when applied …

Getting enough fiber in your diet is one of the most important, yet overlooked aspects of a healthy nutrition plan. From feeding your gut bacteria and supporting daily bowel movements, to keeping you full longer and stabilizing blood sugar levels, the benefits seem endless. Research even shows that per 10g increase of fiber, you may lower your risk…

In this episode of Talking Nutrition, Johan first announces the winner of the 2024 Odyssey Coaching Systems Scholarship Giveaway. Second, he talks about how to make it through tough times and still take care of your health. And finally, he discusses the importance of having realistic expectations and making healthy choices during different scenario…

In this episode of Talking Nutrition, you’ll learn about the importance of self-reflection and related practices like journaling and meditation for mastering your mindset. Johan provides tips for morning and evening journaling sessions, and shares how it’s helped his clients and himself create personal growth. You can now win 6 MONTHS of nutrition …

In this episode of Talking Nutrition, you'll learn how to get yourself a head start by building healthy habits and routines NOW, rather than waiting for the 'right' time after summer, the three-phase 'O.C.S.' Process for achieving and sustaining results, and why it's key to focus on small, simple actions that you can take while enjoying your time '…

You can now win 6 MONTHS of nutrition coaching with Odyssey Coaching Systems. Learn more and apply NOW through June 26th: https://www.instagram.com/johanvesters_ocs/ More from Johan and Odyssey Coaching Systems: - Instagram: @johanvesters_ocs - Website: www.odysseycoachingsystems.co - E-book (FREE download): www.odysseycoachingsystems.co/e-book…

In this episode of Talking Nutrition, Johan celebrates reaching 25,000 downloads and reflects on his personal 30kg weight loss journey that was the catalyst for what ultimately became OCS. You'll learn about the importance of committing to your goals and taking messy action, mastering your mindset, and how to navigate the Wild West of nutritional (…

In this episode of Talking Nutrition, Johan and Pia Seeberg share three essential ingredients for long-term success in health and fitness. They discuss the importance of finding the right balance between maintaining healthy habits and enjoying times of more flexibility, for a sustainable relationship with food. Your transformation will take a lot o…