Talking Nutrition

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 o...

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 se...

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...

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 dis...

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 supplement...

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/Peri...

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 bre...

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: @joh...

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 Testos...

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...

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...

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 Aa...

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 durin...

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 (flexibl...

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 b...

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...

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-Work...

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 . An...

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...

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 w...

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 yo...

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 ye...

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 y...

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 cha...

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....