Welcome to the Talking Nutrition podcast, where every week we dive deep into relevant nutrition, fitness, mindset, and health-related topics. Hosted by Johan Vesters, brought to you by Odyssey Coaching Systems.
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Dr. Garko talks nutrition and your health!
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Busy lifestyles and abundance of fast food, lead many to ask how can I get more fruits and vegetables. Support this podcast: https://podcasters.spotify.com/pod/show/darryl-horton/support
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#135 - Stress & Thyroid Deep Dive w/ Diego Reyes
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In this episode of Talking Nutrition, Johan is joined by Diego Reyes to discuss all things stress and thyroid, and why taking a more functional approach to health and fitness is becoming more and more important these days. "You just need to be in a calorie deficit" is not the solution when you're dealing with functional issues, and addressing under…
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#134 - Training Q&A - Evening Workouts vs Sleep, Skipping Meals Before Training, Rest Days, and More...
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In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, 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 TRAININ…
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#133 - How Eirik Lost Over 15kg by Eating More - Client Interview
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In this conversation, Johan Vesters interviews his friend and client Eirik, who despite having a busy schedule has managed to lose over 15kg. They discuss his experience of eating MORE food - about which he's still surprised - the importance of sleep, training, and especially routines. The mindset shift was huge, when he realized he didn't have to …
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#132 - Nutrition Q&A - How to Battle Cravings, Include Social Settings, Avoid Stress-Eating, and More...
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In this Thursday Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, 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 thing…
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#131 - How Johan Lost 3.5kg While Gaining 1kg of Muscle
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In this episode of Talking Nutrition, Johan and Pia Seeberg discuss Johan's recent cut and the results he achieved. Johan shares anything from his motivation, to why he got a coach again, his training split, nutritional changes, and more. You'll learn why it's key to track your progress in multiple ways, the concept of 'food noise' while dieting, a…
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#130 - Nutrition Q&A - Unhealthy Carbs, Fiber, Processed Foods, Protein Powder, and More...
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In this Thursday Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, 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 thing…
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#129 - Falling off, Frustration, Overcoming Obstacles, and How to Get Unstuck
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📈 How do you respond to setbacks? Is it a matter of time and consistency? Or do you lack the knowledge, skills, and/or experience to figure out how to move forward? In this episode of Talking Nutrition, Johan discusses feeling stuck, and shares his approach for getting unstuck. You'll learn about the importance of taking action, how it's the only t…
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#128 - Mindset Q&A - Consistently Showing up for Your Goals... The Action Taker WINS
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In this week's Q&A episode, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community back in February. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things MINDSET.…
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#127 - Kasey Jo Orvidas, PhD - The Psychology of Self-Sabotage, Self-Control, and Lifestyle Change
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In this episode of Talking Nutrition, Johan is joined by Kasey Jo Orvidas, PhD to discuss the psychology of nutrition and lifestyle change. You'll learn how to understand self-sabotage patterns, the truth about willpower, the relationship between stress and self-control, and much more. Kasey also shares some of her favorite tools and strategies tha…
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#126 - Activity Q&A - Weight Lifting, Cardio, NEAT, and More...
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In this Thursday Q&A, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things MOVEMENT. Want to join us next …
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#125 - Pia Seeberg - Eating Healthy AND Flexible During Easter (Without Stress or Guilt)
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Happy Easter! 🐣 In this episode of Talking Nutrition , Johan is joined by Pia Seeberg to break down how to 'survive' the Easter Holiday, eat healthy, and even leave room for some chocolate without feeling guilty or stressed about it. You'll learn about a 3-step framework to help you learn how to include ANY social setting/Holiday/vacation/etc. If y…
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#124 - Pia Seeberg - Protein Puddings, Eating for Health vs Performance, High Calorie Foods, and More...
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In this episode of the Talk Nutrition Podcast, Johan is joined by Pia Seeberg to answer various questions from Pia's TRENT and STERKERE members. You'll learn how tracking your food - when done right) - goes beyond just hitting your macro targets, if it's OK to include some more processed high protein puddings as treats, the difference between eatin…
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#123 - Cody McBroom - The Power of Taking Imperfect, Consistent Action
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In this episode of Talking Nutrition, Johan is joined by his coach and mentor Cody McBroom, founder and CEO of Tailored Coaching Method and the Tailored Trainer app. They discuss the truth of achieving long-term success in life, why coaches should lead by example, self-discipline and self-belief, 'doing the boring work', taking imperfect action, an…
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#122 - Q&A - Nutrition vs Busy/Unpredictable Shiftwork, Socials Settings, and More...
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In this Thursday Q&A, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things PLANNING & PERIODIZATION. Want …
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#121 - Pia Seeberg - Can you Build Muscle and Lose Fat at the Same Time?
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In this episode of Talking Nutrition, Johan is joined by Pia Seeberg to discuss muscle gain, fat loss, body recomposition (building muscle and losing fat at the same time), periodization, and more. They also highlight why it's important to spend plenty of time at maintenance in order to build and maintain good habits and routines, and how even by s…
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#120 - Nutrition Q&A - Protein Essentials, Meal Timing, Processed Foods, and More...
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🏆 JOIN THE MOMENTUM MARCH CHALLENGE NOW (March 11-31) 🏆 Learn more: https://www.instagram.com/p/C4DHCqwMFVB/ Prizes include FREE 1:1 coaching, consultations, gift cards, and more! In this Q&A episode, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participant…
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#119 - Mindset Q&A - All/Nothing, Growth Mindset, Noise on Social Media, Meditation, and More...
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In this Thursday Q&A, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things MINDSET. Want to join us next t…
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#118 - How to Deal With Discomfort - A Lesson About Mind Games
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In this episode, Johan Vesters continues the Lessons from the Himalayas mini-series. You'll learn about dealing with discomfort and setbacks, the importance of the ability to accept a situation for what it is and deal with it, and how to build mental resilience through doing physically challenging activities. Your mind is stronger than you think. T…
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#117 - Nutrition Q&A Part 2/2 - Fat Loss vs Muscle Gain, Macros, On-the-go Lunch Options, and More
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In this week's Thursday Q&A, Johan and Pia discuss questions that were submitted by Pia's TRENT and STERKERE (training app) members. You'll learn about creating a good routine with tracking your food, whether you can build muscle and lose fat at the same time, on-the-go lunch options, calories burned, macros for different goals, and more! To allow …
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#116 - Do you Really Need a Coach? A Lesson About Guidance
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In this episode of Talking Nutrition, Johan shares his experience of trekking through the Himalayas, and a lesson about guidance. You'll learn about one of the very few REAL shortcuts in life, and how through accessing someone else's knowledge, skills, and experience you can reach your goals faster and more effectively (with fewer mistakes). Nothin…
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#115 - Nutrition Q&A Part 1/2 - Muscle Gain Macros, Fixing Chronic Dieting, Carbs vs Fats, and More
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In this week's Thursday Q&A, Johan and Pia discuss questions that were submitted by Pia's TRENT and STERKERE (training app) members. You'll learn about muscle gain and macros going into a surplus, reversing the negative effects of chronic dieting, why carbs are key for muscle gain, and when to go with a higher fat approach. To allow for easier-to-d…
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#114 - CrossFit Open Nutrition Fuel Plan – Instantly Improve Your Performance and Recovery
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In this episode of Talking Nutrition, Johan teaches you exactly how to fuel for the CrossFit Open and get the most out of your workouts. You'll learn the common mistakes many underfueling CrossFitters make, which essentials to dial in ASAP, what the ACTUAL hard work is when people say "hard work pays off", and something about Snickers, Coca Cola, a…
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#113 - Pia Seeberg - Finding Your Maintenance, Macros 101, Q&A, and more...
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In this episode of Talking Nutrition, Pia Seeberg is back to talk about finding your maintenance calories, settings your macros, and more. You'll get the exact tools and strategies for finding how much food is 'enough' for your body and activity, how to set your macro targets, how to adjust your intake accordingly, and why stepping away from tracki…
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#112 🥩 How to Hit Your Proteins - The Definitive Protein Cheat Sheet
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🥩 In this episode of Talking Nutrition, Johan discusses the importance of protein and provides a comprehensive 'definitive' protein cheat sheet. You'll learn how protein is essential for fat loss, muscle building, and satiety, how to determine your optimal protein intake, and which foods to include based on a few simple questions to ask yourself. F…
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#111 🖕 This Year I Told Winter Depression to F*** Off!
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🖕 In this mini-episode, Johan reflects on polar night and shares his personal experience of overcoming winter depression. You'll learn how through nutrition, exercise, and stress management you can combat winter depression and any other mentally tough times. 💪🏼 Free Consultation Call https://odysseycoachingsystems.co/online-nutrition-coaching/ Week…
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#110 🍽️ Pia Seeberg - The Perfect Plate, Tracking, Processed Foods, and More...
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🍽️ In this episode of Talking Nutrition, Johan and Pia catch up and reflect on the holidays, discuss building the perfect plate, whether abs are made in the kitchen, tracking vs following your natural cues, the processed food debate, and more. Where to find Pia: Website - www.piaseeberg.no Instagram - @piaseeberg YouTube - https://www.youtube.com/@…
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#109 ⚙️ Maintaining Your Results Long-Term (Avoid the Rebound)
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⚙️ There's phase before, as well as after your transformation. Without the before, it's going to be more difficult to create optimal results. Without the after, your results won't last. In this mini-episode, Johan discusses the third phase of OCS' three-phase strategy for creating long-term results. You'll learn about the 'maintain' phase, where yo…
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#108 🧠 How to Build Willpower - Definitive Deep Dive
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🧠 In this episode of Talking Nutrition, Johan challenges your beliefs about willpower, provides actionable strategies for building more willpower, and teaches you how to be successful both with and without willpower. First, you'll learn about the ongoing debate around whether willpower can be depleted and how your mindset and beliefs around willpow…
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#107 ⚙️ Better Weight Loss Results (Without the Regain)
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⚙️ There's phase before, as well as after your transformation. Without the before, it's going to be more difficult to create optimal results. Without the after, your results won't last (more about that in another episode). In this mini-episode, Johan discusses the second phase of OCS' three-phase strategy for creating long-term results. You'll lear…
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#106 🐓 What's Wrong With Influencers' Morning Routines
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🐓 In this episode of Talking Nutrition, Johan discusses the importance of morning routines and shares his personal journey with finding the right routine. You'll learn about the problem with hour-long influencer routines, how to find a middle-ground-approach that works for YOU, how to level up your health, self, wealth, and relationships and more. …
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#105 ⚙️ Your Weight Loss Results Will Suffer if you Skip This First Phase...
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⚙️ There's phase before, as well as after your transformation. Without the before, it's going to be more difficult to create optimal results. Without the after, your results won't last (more about that in another episode). In this mini-episode of Talking Nutrition, Johan breaks down the importance of preparation BEFORE starting your transformation …
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#104 🎆 How to Keep Your New Year’s Resolution (Avoid These 5 Mistakes)
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🎆 In this episode of Talking Nutrition, Johan discusses 5 common mistakes people make when setting and pursuing their New Year's resolutions. You'll learn about the importance of avoiding strict and unsustainable diets, being patient and realistic with expectations, creating a strategy and long-term plan, avoiding an all-or-nothing mindset, and not…
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#103 ✅ Create or Change ANY Habit in 2024 Following These 6 Steps
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✅ In this mini-episode of Talking Nutrition, Johan shares a proven 6-step framework for creating and changing habits in 2024. You'll learn about goal-setting and creating awareness, taking action by focusing on the process, why consistency is key when it comes to lasting lifestyle and behavior change, and more. Want the free Habit Tracker mentioned…
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#102 🥂 Beyond Dry January (How 30 Days Without Alcohol Will Change Your Life)
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🥂 In this episode, Johan discusses the benefits of quitting alcohol and the popular trend of Dry January. He shares his personal experience of giving up alcohol and the positive effects it has on your mind and body. We explore the effects of alcohol on health, the social pressure and stigma around not drinking, a six-step process for changing any h…
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#101 - Pia Seeberg - Eating More to Build Muscle and Fuel Your Training
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In this episode of Talking Nutrition, Johan is joined by Pia Seeberg to discuss her personal nutrition and muscle-building journey. You'll learn why it's important to focus more on eating enough instead of restricting yourself, keeping a more sustainable mindset, the changes Pia experienced once she began to properly fuel her training, why it's imp…
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#100 - Everything That's Wrong With Diet Culture
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In this episode, Johan and Kristine go on a 30-minute rant about diet culture and everything that's wrong with it. You'll learn about common contradictions, myths, and misconceptions, and how a lot of the claims that are spread out there in mainstream and social media often have only one purpose: getting to your money. The dietary supplement indust…
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#99 - How to Enjoy Christmas Without Stressing About Nutrition
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In this episode, Johan and Alexsandra discuss strategies for enjoying the holiday season while maintaining a balanced approach to nutrition and health. They emphasize the importance of balancing flexibility and practicing moderation. You'll learn about their favorite tips for making overall healthy choices while still allowing for your favorite hol…
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#98 - Instagram Q&A - Dealing With Stress, Workout Fuel, Progress Without Tracking, and More...
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In this Q&A episode, Johan first shares a client story that teaches you how to handle stressful and overwhelming periods. Then you'll learn about the importance of keeping food quality high, the role of tracking macros for achieving results, the effects of birth control on appetite and weight, staying active with a physically and mentally draining …
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#97 - Instagram Q&A - Ultra-Processed Foods, Sleep vs Exercise, Cardio for Weight Loss, and more...
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In this episode, Johan provides personal updates and introduces a new coach to the team. He then answers questions about prioritizing sleep vs. working out, the amount of cardio needed for fat loss, and the impact of ultra-processed foods on nutrition. You'll learn about the importance of focusing on overall diet quality and incorporating both mini…
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#96 - Instagram Q&A - Balancing Hormones, Gluten-Free When Eating Out, Testosterone, & More...
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Back with another Instagram Q&A! This week, Kristine and Johan catch up and answer questions about balancing hormones, determining caloric deficit, eating gluten-free when dining out, the prevalence of hormonal imbalance, finding the right caloric intake, and natural ways to improve testosterone levels. Takeaways: Balancing hormones requires a holi…
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#94 - Seasonal Affective Disorder - Getting Through Winter Without Going Into Hibernation
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❄️ It's cold, it's dark, and it's starting to affect your mood and energy levels... In this episode of Talking Nutrition, Johan talks about Seasonal Affective Disorder, common signs and symptoms to look out for, and how to get through winter without having to go into social hibernation. There are things outside of your control, like the darkness an…
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#95 - How to Cultivate Self-Discipline – The Virtue of Temperance
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🔑 In this episode of Talking Nutrition, you'll learn about the third 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. This third …
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#93 - Road to Self-Mastery - The Virtue of Wisdom
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🔑 In this episode of Talking Nutrition, you'll learn about the second 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 second…
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#92 - Holiday Tactics: Thanksgiving Special
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🦃 Happy Thanksgiving! In this episode, Kristine and Johan discuss their favorite tips and tactics for helping you enjoy your Holidays to the fullest, without unnecessary guilt or stress around food. Through self-monitoring, some movement, eating slowly and mindfully, and a few other tools you'll learn in this episode, you get to both enjoy your day…
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#91 - Alexsandra Nordtun - How to Support a Healthy Pregnancy
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🤰 In this episode of Talking Nutrition, Johan is joined by chiropractor, PT, and fellow nutrition coach, Alexsandra Nordtun to talk about food and fitness during and after pregnancy. Alexsandra first shares her personal fitness journey, growing up doing Judo at an international level, and how she developed a passion for helping people improve their…
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#90 - From Comfort Zone to Growth - The Virtue of Courage
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🔑 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 k…
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#89 - Q&A - Intermittent Fasting, the Unregulated Supplement Industry, and more...
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❓ 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 yo…
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#88 - Tara Nicole - Overcoming Disordered Eating Habits
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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…
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#87 Why the Hell Does Your Weight Fluctuate so Much?
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⚖️ 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 l…
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#86 Your Fitness Tracker is Lying to You
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⌚️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 w…
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