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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#156 - How to Lose Fat and Build Muscle While Including Social Settings
26:15
26:15
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26:15
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…
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#155 - How to Battle Sleep Deprivation – Sleep Habits & Supplements
26:23
26:23
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26:23
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…
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#154 - When Sh*t Hits the Fan, How Will You Respond?
24:30
24:30
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24:30
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 Talking Nutrition …
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#153 - Your Perfect Day of Eating Checklist for Busy Times
34:11
34:11
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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…
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#152 - How Supplement Companies Mislead You - The Truth Behind Proprietary Blends
18:39
18:39
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18:39
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 …
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#151 - Try These 12 High Fiber Recipes to Hit 30-40 Grams of Fiber Per Day
21:54
21:54
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21:54
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…
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#150 - Giveaway Winner, Staying Consistent Through Tough Times, & Realistic Expectations
17:44
17:44
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17:44
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…
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#149 - Do You Start and End Your Days Like This?
19:47
19:47
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19:47
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 …
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#148 - How to Make a Difference This Summer (Without Dieting)
22:16
22:16
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22:16
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 '…
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#147 - Join the 6-Month Nutrition Coaching Giveaway!
16:06
16:06
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16:06
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 Talking Nutrition and Odyssey Coaching Systems 👇🏼 Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/ Read the blog - https://odysseycoachings…
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#146 - Losing 30kgs and PROVING Yourself That ANY Goal is Achievable
26:10
26:10
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26:10
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 (…
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#145 - Three Ingredients for Long-Term Success w/ Pia Seeberg
39:24
39:24
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39:24
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…
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#144 - Self-Care Strategies for Overcoming Stress & Overwhelm
18:39
18:39
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18:39
In this conversation, Johan discusses self-care strategies, stress management, and the importance of stillness. You'll be challenged to assess your current routines, address daily stressors and what kind of energy you allow in, make positive changes to what drains you, and add more of what recharges you. Watch this episode on YouTube: https://youtu…
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#143 - How Nutrition and Fitness can TRANSFORM Your Life - w/ Coach Linn!
33:44
33:44
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33:44
In this episode, Johan welcomes Coach Linn to the Odyssey Coaching Systems team. They discuss the journey of her personal fat loss transformation, the challenges of weight loss, overcoming all-or-nothing thinking, and the mindset shifts required for long-term success. The journey isn’t just about losing weight and changing what you eat. It’s the wo…
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In this episode of Talking Nutrition, you'll learn how information is useless unless it's applied. Education around lifestyle and nutrition is important, but it won't create the results you're after when it's not put into action consistently for months on end. At some point, you don't need more information. At some point, it's just time for action.…
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#141 - Daily Bowel Movements w/ Liz Roman, The Poop Queen
49:53
49:53
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49:53
In this episode of Talking Nutrition, Johan is joined by Liz Roman (@thepoopqueen) for a full digestion deep dive to help you get your daily bowel movements in check. You'll learn about Liz' personal experience, having struggled with chronic constipation, and how she got to the root cause of her gut issues. Liz explains how modern day stressors and…
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#140 - Mindset Q&A - Stress, Comfort Food, Staying Consistent, & More...
37:27
37:27
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37:27
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 MINDSET…
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#139 - How to Build Bigger Glutes - w/ Lisa Franz
51:50
51:50
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51:50
In this episode of Talking Nutrition, Johan is joined by Lisa Franz to discuss the process of lean gaining and bringing up a lagging body part - in this case with a focus on glute development. You'll learn about exercise selection, technique, muscle activation, periodization, and how long-term commitment and patience are key when you have specific …
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#138 - Mindset Q&A - All or Nothing Thinking & Overcoming Obstacles
37:05
37:05
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37:05
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 MINDSET…
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#137 - The Truth About 'Stepping Out of Your Comfort Zone' (How it Actually Works)
25:46
25:46
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25:46
What does "stepping outside of your comfort zone" even mean? In this episode, Johan discusses the process of growth and stepping out of your comfort zone. He emphasizes the importance of doing the inner work and addressing one's flaws and weaknesses. Johan explains the concept of the comfort zone, fear zone, learning zone, and growth, and what true…
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#136 - Training Q&A - Warmups, Stretching, Fuelling Your Workouts, and More...
26:39
26:39
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26:39
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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#135 - Stress & Thyroid Deep Dive w/ Diego Reyes
55:59
55:59
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55:59
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...
27:09
27:09
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27:09
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
44:56
44:56
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44:56
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...
35:58
35:58
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35:58
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
41:08
41:08
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41:08
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...
33:48
33:48
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33:48
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
27:11
27:11
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27:11
📈 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
44:39
44:39
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44:39
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
52:27
52:27
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52:27
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...
48:55
48:55
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48:55
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)
26:50
26:50
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26:50
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...
36:30
36:30
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36:30
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
43:53
43:53
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43:53
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...
49:22
49:22
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49:22
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?
41:37
41:37
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41:37
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...
57:30
57:30
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57:30
🏆 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...
44:05
44:05
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44:05
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
22:48
22:48
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22:48
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
27:34
27:34
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27:34
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
27:08
27:08
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27:08
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
34:44
34:44
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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
43:04
43:04
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43:04
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...
47:26
47:26
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47:26
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
25:27
25:27
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25:27
🥩 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!
12:49
12:49
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12:49
🖕 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...
59:29
59:29
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59:29
🍽️ 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)
14:08
14:08
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14:08
⚙️ 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
30:58
30:58
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30:58
🧠 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)
17:18
17:18
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17:18
⚙️ 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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