Talking Nutrition

🔑 In this episode of Talking Nutrition, you'll learn about the first of four essential keys to a successful fitness journey and a happy, healthy life. These keys - which also happen to be the four Stoic Virtues - are what drives Odyssey Coaching System's action-based coaching approach. It's the stuff you need to be successful long-term. The first key, Courage, allows you to face wh...

❓ We hadn't done a Q&A in a while, so... here's another Q&A episode! In this episode of Talking Nutrition, Johan answers the following questions: - How have you kept track of the process, learning to know what works for you and your body? - What is your opinion about not eating breakfast, but waiting til lunch? Like intermittent fasting/reducing your eating window. What are your...

In this episode of Talking Nutrition, Johan is joined by Tara Nicole (nutrition coach) to talk about her history with disordered eating habits, and how she overcame them. Tara shares her journey, going from growing up athletic (but eating a trash diet), to living the student life, drinking, and weight gain, to finding bodybuilding and taking it too far, to then ultimately finding a more balanced,...

⚖️ Ever step on the scale, just to have your mood RUINED? You worked out extra hard, your nutrition was on point, and you hit your steps... Yet, you STILL gained weight overnight? You thought you were in a deficit, and you finally lost some weight, just to see that number jump back up again in no time? In this episode of Talking Nutrition, you'll learn how weight changes don't always equ...

⌚️Did you know that your fitness tracker has NO idea how many calories you burn? In this episode of Talking Nutrition, Johan first breaks down what the research indicates when it comes to fitness trackers' abilities to measure steps, heart rate, calories burned, and more. Then, you'll learn how following your fitness tracker can work against your weight loss goal, and finally, how to ac...

💩 Back with part two of the Digestion Deep Dive! Before you jump in, if you haven't yet, make sure to go back to episode 83 first. Then, let's look into some more not-so-obvious factors that may just be contributing to your digestive issues. In this episode of Talking Nutrition, Kristine and Johan share how protein feedings, water, meal frequency, and how soon you eat after your workout...

🔥 Picture this: you do another strict diet for a few weeks, you finally lose a couple of kilos/pounds, you're excited... But, what now? Are you supposed to continue to eat this little? Is it OK to go back to normal once you're done? Can you eat more again without regaining the weight lost? As much as obesity is a worldwide issue, it's not always a weight LOSS problem. A lot of (if...

💩 In this week's episode of Talking Nutrition - or more like... Talking Digestion - Kristine and Johan break down some not-so-obvious factors that may just be contributing to your digestive issues. Digestive health is a crucial aspect of your health and fitness journey, that at times can be a tricky one to figure out. However, more often than not,  you can improve things by focusing on the b...

This week's bonus episode is part 2 of the Steptember Challenge: 'Week 3: Ask Me Anything' Zoom Q&A session. Johan answers questions about muscle gain, fat loss, growth mindset, dealing with stress and burnout, supplements, the best form of exercise for weight loss, and much more. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocs...

In this episode of Talking Nutrition, you'll learn about the exact daily and weekly action-based goals to aim for that, when done consistently, will make your fat loss phase successful. We'll start with the bigger picture, looking at periodization, doing the pre-work, and planning for breaks. Then we'll talk about the three non-negotiable 'pillars' (as in: these things NEE...

This week's bonus episode is part 1 of the Steptember Challenge: 'Week 3: Ask Me Anything' Zoom Q&A session. Johan answers questions about losing that stubborn last bit of body fat (AKA the spare tyre), how to deal with low motivation and rough days in general, strength training for the long term health benefits, supplements, and more. Enjoy, and feel free to join our online fit...

Tracking your food periodically is objectively speaking THE best method for creating results. You get to relearn portion control, what's in certain foods (in terms of macronutrients, micronutrients, fiber, etc), and you're in full control of your transformation. In this episode of Talking Nutrition, Johan first shares a personal analogy to show you how everything new takes some getting u...

This week's bonus episode is part 2 of the Steptember Challenge 'Week 2: Nutrition' Zoom Q&A session. Johan answers questions about over-consumption of protein, fasting, the anabolic window, fiber, gut health, stress, general nutrition and lifestyle tips,  and more. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity Times...

Now that we're officially in Q4 of 2023, let's get you ready for the Holiday Season. Whether you do, or don't celebrate things like Halloween, Thanksgiving, Xmas, etc... it's always good to do a seasonal recap of where you're at, what needs to happen to move forward, and what exactly you need to work on over the next couple of months. In this episode of Talking Nutrition,...

This week's bonus episode is part 1 of the Steptember Challenge 'Week 2: Nutrition' Zoom Q&A session. Johan answers questions about low vs high fat foods, ultra-processed foods, flexible dieting and the 80/20 rule, guidelines for improving your diet, red meat, vegetarian protein sources, different foods for different scenarios, and more. Enjoy, and feel free to join our online f...

In this week's episode of Talking Nutrition, Kristine and Johan break down how to eat and train if you want to BOTH build muscle AND lose body fat. You'll learn about periodization, building meals to support your goals, protein requirements, and why lifting weights and eating a high protein diet are some of the best investments you can make in your long term health and fitness. Questions...

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&apo...

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...

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 Nu...

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 wa...

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)...

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 exerc...

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 s...

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 disor...

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 Met...