Talking Nutrition
Johan Vesters
Welcome to the Talking Nutrition podcast, where you'll learn about nutrition, fitness, mindset, and other topics related to health and self-development every week. Hosted by Johan Vesters, brought to you by Odyssey Coaching Systems.
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Top 10 Talking Nutrition Episodes
Goodpods has curated a list of the 10 best Talking Nutrition episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Talking Nutrition for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Talking Nutrition episode by adding your comments to the episode page.
10/03/24 • 22 min
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 next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO
#72 - Is this food ACTUALLY good for you? - The Health Halo Effect
Talking Nutrition
09/14/23 • 35 min
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 Nutrition, Kristine and Johan break down the Health Halo Effect, how food labels and marketing may be misleading you, why NOT to fall for claims like 'X-free' or 'low in Y', and what you can do to avoid the Health Halo Effect.
Timestamps:
0:00 Introduction - Catching up
4:54 What is the Health Halo Effect?
9:32 Misleading serving sizes
13:46 'Good', 'Bad', and 'Super' foods
23:45 Buzzwords on food labels
28:59 How to avoid the Health Halo Effect
34:15 Outro
**This episode is brought to you by Odyssey Coaching Systems & KA Nutrition**
The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO
#75 - How To Build Muscle AND Get Leaner
Talking Nutrition
09/25/23 • 29 min
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 answered in this episode:
- Siv: How to balance the macros in the meals, when the goal is to build muscles and get leaner in the same time.
- Tonje: How much protein should I eat to 1) loose weight, but also 2) build muscle? I have read so many different answers to this, and I genuinly wonder what I should keep up with
- Sunday: Do you recommend more weight and less reps or less weight and more reps for weight loss? And what if you want to build muscle?
Timestamps:
0:00 Introduction - Muscle gain vs fat loss
6:34 Balancing your macros
13:32 Goal-based protein requirements
18:51 Rep ranges for weight loss and muscle gain
23:46 The best long term investment you'll ever make
28:59 Outro
**This episode is brought to you by Odyssey Coaching Systems & KA Nutrition**
The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO
18 - How To Eat During The Holiday Season
Talking Nutrition
11/21/22 • 49 min
It's that time of the year! Maria Carey is already out of hibernation and soon enough that holiday-induced stress and anxiety will make its comeback too. As much as the holidays are a great time to eat tasty food and spend time with your loved ones, many people go in worried and anxious, knowing from previous years that they tend to overeat and gain weight.
In this episode we reflect on 2022 and help you enter this holiday season with the right expectations. You'll learn about if-then planning, the VAST technique, and what consistency during the holidays may look like for you.
Finally we share some healthy habits and tactics that can help you stay on track, and talk about why this time of the year is NOT the time to wait.
If anything, this is one of the most important seasons of your fitness journey. Because it's when you get to learn one of the most valuable lessons: learning how to enjoy yourself during the holidays without stress, guilt, and anxiety around food and fitness.
**HOLIDAY SPECIALS**
To celebrate the new KA Training app, you can now get a free month when you use the code 'FREE'. You can sign up here: https://app.fitr.training/p/KATraining
You can now get up to 2 FREE months when you sign up for 1-on-1 online nutrition coaching with Vesters Nutrition. This offer is available to newsletter subscribers only, sign up via https://www.vestersnutrition.com/newsletter/ to get access. (This offer ends November 30th, don't miss out!)
- - - -
Timestamps:
00:00 - Growth in 2022
03:25 - Kristine's announcement (KA Training)
https://app.fitr.training/p/KATraining - Code: 'FREE'
10:58 - Johan's announcement (Vesters Nutrition) - https://www.vestersnutrition.com/newsletter/
15:06 - Setting the right expectations going into the holidays
24:35 - Healthy habits and tactics that can help you stay on track
42:07 - Why this is NOT the time to wait until after the holidays
47:20 - Recap / Outro
The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO
17 - The Truth About Fitness Trackers.. BS Or Accurate?
Talking Nutrition
11/14/22 • 35 min
Wearables like Whoop, Oura ring, FitBit, Garmin, etc. can be great for tracking stuff like heart rate, sleep duration, or step count. However you’d be surprised how inaccurate they turn out to be when it comes to how many calories you burn on a daily basis.
In this episode we first discuss the research on fitness trackers and how tracking calories burned may actually be holding you back from effectively losing weight. We then talk about how you can use your fitness tracker in a better way and share what we personally use.
Finally you'll learn how to manage energy balance without tracking calories burned and how to not get too hung up on the numbers while still having effective workouts.
Related article:
https://www.vestersnutrition.com/are-fitness-trackers-accurate/
Timestamps:
00:00 - Introduction
03:49 - How accurate are fitness trackers? Here’s what the research shows
08:35 - Why that’s a problem for weight loss
14:02 - How to use your fitness tracker in a better way + What we use
24:54 - How to manage energy balance without tracking calories burned
31:43 - Outro: Effective workouts + not getting too hung up on the data
Studies mentioned:
-“Accuracy of Heart Rate Watches: Implications for Weight Management.” (PMID: 27232714) https://pubmed.ncbi.nlm.nih.gov/27232714/
- “Reliability and Validity of Commercially Available Wearable Devices for Measuring Steps, Energy Expenditure, and Heart Rate: Systematic Review.” (PMID: 32897239) https://pubmed.ncbi.nlm.nih.gov/32897239/
- “Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense.” (PMID: 34957939) https://pubmed.ncbi.nlm.nih.gov/34957939/
- “Accuracy and Acceptability of Wrist-Wearable Activity-Tracking Devices: Systematic Review of the Literature.” (PMID: 35060915) https://pubmed.ncbi.nlm.nih.gov/35060915/
The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO
11/07/22 • 32 min
Could it be that the restrictive method you used to lose weight was the same thing that led to binge-eating and weight regain?
In this episode we first open up about our personal struggles with nutrition, experience with binging, and having an unhealthy relationship with food. After that we get into the issue with most restrictive approaches, and why education needs to be on forefront of your transformation.
Finally we discuss a new (2022) study that looked at the relationship between low-carb diets and intermittent fasting to the risk of binge-eating. The results were shocking, but not surprising..
Study discussed (PMID: 35999438):
https://pubmed.ncbi.nlm.nih.gov/35999438/
Related video by Layne Norton:
https://youtu.be/_M5DLa_uPbw
Timestamps:
00:00 - Intro: Johan's past 3000 calorie peanut butter binges
03:32 - Kristine's cheat days, gut health journey, and relationship with food
12:15 - Why education is a crucial part of your transformation
16:15 - 2022 study: 'Food craving and disordered eating in low-carb dieters and its association with intermittent fasting'
24:00 - The problem with having very strict rules around foods or food groups
30:34 - Outro: Why we focus on ADDING rather than restriction
- - - -
Follow us on Instagram:
https://www.instagram.com/talkingnutritionpodcast/
Work 1-on-1 with Kristine:
https://www.ka-nutrition.com/nutrition-coaching/
Work 1-on-1 with Johan:
https://www.vestersnutrition.com/online-nutrition-coaching/
The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO
15 - How To Plan The Seasons Of Nutrition
Talking Nutrition
10/31/22 • 31 min
Sustainable, long term results require a long term strategy. If you get clear on your goals, plan for them accordingly, allow for real-life events that will come up along the way, and reverse-engineer that plan all the way down to what you need to do on a weekly/daily basis to achieve your goals..
.. then you will win.
In this week's episode Kristine and Johan talk about planning for the different phases or 'seasons' of nutrition ahead of time. They share how you can set yourself up for a successful 2023, what to do around the holidays, their own periodization plans, and how you can begin to start planning and habit building TODAY.
The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO
10/24/22 • 39 min
Back with another Q&A! In this week's episode Kristine and Johan talk about how to use the intensity multiplier when calculating your TDEE, how to count calories/macros properly, rest days, their favorite snacks, food variety, and more.
If you'd like to submit a question for a future episode, feel free to hit us up via @talkingnutritionpodcast (https://www.instagram.com/talkingnutritionpodcast/)
Timestamps:
(0:00) Introduction and Kristine's Xmas tree
(5:05) Question from Caitlin: "When using (if you use) an Intensity Multiplier to calculate TEE, have you ever OR can you go in between the suggested numbers given for the equation?"
(11:30) Question from @Nele.flora: "Maybe you could talk in one of your episodes about calorie counting. I would like to know how you count properly and how small amounts you should count."
(20:15) Question: "How many rest days do you take and what kind of snacks do you eat?"
(28:58) Question from @arealseabass: “I would love to learn more about weight/fat loss and heart health. I've heard the rumor that your heart doesn't care about body composition just weight, but that can't be true, right?”
(32:41) Question: "How important is food variety?"
(38:07) Outro / Submit a question
The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO
13 - Social Media Breaks
Talking Nutrition
10/17/22 • 39 min
This week Kristine and Johan open up about their love/hate relationship with social media. Social media is obviously here to stay ("I'm not f**king leaving!"), and as much as it has plenty of pros there are some HUGE mental cons that come with it too.
The cool thing is that YOU decide how much time you spend on social media. You even get to decide who you follow and what shows up on your feed (other than those damn suggested posts of course).
Listen to this episode if you've been a little guilty of endlessly scrolling social media a little too often (not judging, everyone does this).
Let's set more boundaries. Let's be more PRESENT.
And let's try to take a break every now and then.
Timestamps:
(0:00) Introduction
(1:42) Kristine on setting boundaries
(7:18) Johan's love/hate relationship with social media
(12:00) Something that might help you focus and be more present: 'Forest' (not affiliated) - https://www.forestapp.cc/
(14:50) Online coaching and stress around being active on social media
(33:15) Why YOU can benefit from taking social media breaks
(38:25) Outro - Be more present! :)
The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO
12/05/22 • 47 min
Back with another Q&A! In this week's episode Kristine and Johan talk about adjusting nutrition based on the menstrual cycle, getting family members on board, important lessons learned as coaches, creatine for women, protein intake, the anabolic window, and more.
Want to submit a question for a future Q&A episode? Feel free to DM @talkingnutritionpodcast (https://www.instagram.com/talkingnutritionpodcast/) or fill out the form in Kristine's bio @kristineandali (https://www.instagram.com/kristineandali/)
Timestamps:
(0:00) Introduction
(13:01) @_livinlifewithjess: ‘This might not be something you’ll actually talk about but I was wondering if you guys could talk about how to fuel your body when a woman is on her period....’
(19:59) @a_cre_rar; ‘First, You two do an incredible job covering a wide variety of topics, I love what ya’ll are doing! Tough question, how do I get my family onboard? I feel like I am leading by example working out, talking about my nutrition and they (specifically my mom who is unhealthy) is pretty dismissive. Incredibly frustrating. Tough question not a one size fits all answer but felt good typing it out! Appreciate you both and always teaching me through your podcast!’
(28:09) @phong_cubed: ‘What’s the most important lesson you’ve learned over your career(s)?’
(31:18) @mci1988: ‘creatine for women! I’ve heard conflicting opinions on it being beneficial to men but increasing the wrong hormones in women. Would be curious to hear a break down of it’
(35:02) @kellyyywitha_y: “I know you've touched on it in bits and pieces in some of the other episodes but who are the people or the resources you use when you want to find information?”
(41:54) @alleapaige: ‘Consuming optimal amount of protein along with how soon after a workout does protein need to be consumed !’
(46:16) Outro
The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO
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FAQ
How many episodes does Talking Nutrition have?
Talking Nutrition currently has 189 episodes available.
What topics does Talking Nutrition cover?
The podcast is about Health & Fitness, Exercise, Nutrition, Fat Loss, Mindset, Fitness, Podcasts, Health, Muscle and Food.
What is the most popular episode on Talking Nutrition?
The episode title '19 - Objective Eating with Aaron Straker' is the most popular.
What is the average episode length on Talking Nutrition?
The average episode length on Talking Nutrition is 35 minutes.
How often are episodes of Talking Nutrition released?
Episodes of Talking Nutrition are typically released every 4 days.
When was the first episode of Talking Nutrition?
The first episode of Talking Nutrition was released on Jul 19, 2022.
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