🏆 The Steptember Challenge is BACK! Join us now at: https://www.odysseycoachingsystems.co/challenge/

Challenge info:
- September 9-29
- Daily goals
- Q&A coaching calls
 - Community access
- Bonus content including a 4-part video series on all things nutrition, training, and mindset, e-books, cheat sheets, and more
- PRIZES: 3 months of 1:1 nutrition coaching with Johan, exclusive 12-week nutrition and self-development course 'The Odyssey', or a supplement gift card!


In this episode of Talking Nutrition, Johan discusses the importance of non-exercise activity thermogenesis (NEAT) and the benefits of daily movement. You'll learn how NEAT, which includes activities like walking, talking, blinking, and fidgeting, burns three times as many calories as exercise activity, how increasing NEAT can help with weight loss, improve insulin sensitivity, lower blood pressure, regulate blood sugar levels, and reduce the risk of all-cause mortality. Johan provides tips on how to incorporate more movement into your daily life and highlights the significance of setting a realistic step goal.


Related blog:
https://www.odysseycoachingsystems.co/what-is-neat/

Want a FREE in-depth habit assessment to see if your current nutrition and lifestyle slow down your metabolism and keep you from losing fat sustainably?

Go to: https://checkout.odysseycoachingsystems.co/metabolism-lifestyle-quiz138572 ...

... and Johan will email you a personalized video with a detailed 90-day roadmap that'll help you break through any weight loss plateaus, STOP yo-yo-dieting, and finally create the body you're proud of!

Ever feel like you need a break from life? Technology, notifications, an inbox you can’t seem to clear, and pressure from that ever-growing laundry list of responsibilities…

Then let’s add the constant noise of traffic, busy cities, all that fear-mongering in social and mainstream media, and the fact that we’ve become more sedentary and less connected to nature.

No wonder you don’t feel great.

In this podcast, we’ll discuss a potential solution to your modern-day problems. You’ll learn about the age-old Japanese practice of Shinrin Yoku – ‘ Forest Bathing’ – and the science behind spending more time in nature.

Escape the chaos, get outdoors more, recharge your batteries, bolster your immune system, lower cortisol levels, and improve your physical and mental health!


Related blog:
https://www.odysseycoachingsystems.co/nature-mental-physical-health/

Want a FREE in-depth habit assessment to see if your current nutrition and lifestyle slow down your metabolism and keep you from losing fat sustainably?

Go to: https://checkout.odysseycoachingsystems.co/metabolism-lifestyle-quiz138572 ...

... and Johan will email you a personalized video with a detailed 90-day roadmap that'll help you break through any weight loss plateaus, STOP yo-yo-dieting, and finally create the body you're proud of!

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 social settings – because there is no health and fitness Odyssey without them.

Before you jump in, please know that the steps you’ll learn will only work if YOU work them. This is not a one-and-done solution but a process that OVERTIME can lead to food freedom and sustainable long-term results. So, please, take what you’re about to learn and apply it right away.

Enjoy the episode, and good luck!


Related blog:
https://www.odysseycoachingsystems.co/lose-fat-build-muscle-social-settings/

Want a FREE in-depth habit assessment to see if your current nutrition and lifestyle slow down your metabolism and keep you from losing fat sustainably?

Go to: https://checkout.odysseycoachingsystems.co/metabolism-lifestyle-quiz138572 ...

... and Johan will email you a personalized video with a detailed 90-day roadmap that'll help you break through any weight loss plateaus, STOP yo-yo-dieting, and finally create the body you're proud of!

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 blog:
https://www.odysseycoachingsystems.co/sleep-deprivation-habits-and-supplements/

Want a FREE in-depth habit assessment to see if your current nutrition and lifestyle slow down your metabolism and keep you from losing fat sustainably?

Go to: https://checkout.odysseycoachingsystems.co/metabolism-lifestyle-quiz138572 ...

... and Johan will email you a personalized video with a detailed 90-day roadmap that'll help you break through any weight loss plateaus, STOP yo-yo-dieting, and finally create the body you're proud of!

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.

Want a FREE in-depth habit assessment to see if your current nutrition and lifestyle slow down your metabolism and keep you from losing fat sustainably?

Go to: https://checkout.odysseycoachingsystems.co/metabolism-lifestyle-quiz138572 ...

... and Johan will email you a personalized video with a detailed 90-day roadmap that'll help you break through any weight loss plateaus, STOP yo-yo-dieting, and finally create the body you're proud of!

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 start over.

You’re about to learn one of the most impactful exercises all our clients get to do: the Perfect Day of Eating.

By the end of this episode, you’ll know exactly how to put together meals and structure your own meal plan. With the checklist provided, there’s no more guessing or confusion. You’ll KNOW how to put together a full day of eating with ease.


Check out the blog:
https://www.odysseycoachingsystems.co/perfect-day-of-eating/

Try our free TDEE Calculator:
https://www.odysseycoachingsystems.co/what-is-tdee/#tdee


Time stamps:
0:00 Are you too busy to reach your goals?
8:42 What is the 'Perfect Day of Eating'?
24:52 Healthy meal plan checklist

Want a FREE in-depth habit assessment to see if your current nutrition and lifestyle slow down your metabolism and keep you from losing fat sustainably?

Go to: https://checkout.odysseycoachingsystems.co/metabolism-lifestyle-quiz138572 ...

... and Johan will email you a personalized video with a detailed 90-day roadmap that'll help you break through any weight loss plateaus, STOP yo-yo-dieting, and finally create the body you're proud of!

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 correctly. For example, many of our online nutrition coaching clients follow a tailored supplement protocol that supplements their nutrition, lifestyle, and training plan.

However the truth is that most supplements out there seem to do very little to NOTHING for your long term health and fitness goals.

You’re about to learn exactly what proprietary blends are, how supplement companies use them to mislead you, and how to spot ‘too good to be true’ claims. So you can make an informed decision next time you’re considering a dietary supplement.


Check out the blog:
https://www.odysseycoachingsystems.co/proprietary-blends/

Download your copy of 'The Definitive Fat Loss Nutrition Guide':
https://www.odysseycoachingsystems.co/e-book/


Time stamps:
0:00 Introduction
6:18 What Are Proprietary Blends?
7:02 Proprietary Blend vs Honest Supplement Facts
12:49 Understanding Effective Dosing
16:28 Learn More About Basic Supplementation

Want a FREE in-depth habit assessment to see if your current nutrition and lifestyle slow down your metabolism and keep you from losing fat sustainably?

Go to: https://checkout.odysseycoachingsystems.co/metabolism-lifestyle-quiz138572 ...

... and Johan will email you a personalized video with a detailed 90-day roadmap that'll help you break through any weight loss plateaus, STOP yo-yo-dieting, and finally create the body you're proud of!

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 of all-cause mortality by 10%!

Oh, and let’s not forget the essential vitamins and minerals, as well as phytonutrients (health-promoting plant compounds) that come with high fiber foods.

Now, as much as most people under-eat fiber, it’s actually easier than you think! With the high fiber meals mentioned in this episode, you’ll effortlessly hit 30-40g of fiber per day! Enjoy :)


Check out the blog:
https://www.odysseycoachingsystems.co/high-fiber-foods-30-40-grams/


To get 10% off on your protein powder, use code 'OCS10':
https://bit.ly/4bMF9Z6  (USA)


Time stamps:
0:00 Introduction
6:23 Why is fiber important?
9:06 How much fiber do you need per day?
11:05 High fiber breakfast options
13:43 Lunch recipes high in fiber
16:46 Fiber packed dinner ideas
19:12 Quick on-the-go fiber snacks

Want a FREE in-depth habit assessment to see if your current nutrition and lifestyle slow down your metabolism and keep you from losing fat sustainably?

Go to: https://checkout.odysseycoachingsystems.co/metabolism-lifestyle-quiz138572 ...

... and Johan will email you a personalized video with a detailed 90-day roadmap that'll help you break through any weight loss plateaus, STOP yo-yo-dieting, and finally create the body you're proud of!

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 scenarios, such as summer or when traveling.

Want a FREE in-depth habit assessment to see if your current nutrition and lifestyle slow down your metabolism and keep you from losing fat sustainably?

Go to: https://checkout.odysseycoachingsystems.co/metabolism-lifestyle-quiz138572 ...

... and Johan will email you a personalized video with a detailed 90-day roadmap that'll help you break through any weight loss plateaus, STOP yo-yo-dieting, and finally create the body you're proud of!

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 coaching with Odyssey Coaching Systems.
Learn more @ https://www.instagram.com/p/C8UCVlFMRRD/

Want a FREE in-depth habit assessment to see if your current nutrition and lifestyle slow down your metabolism and keep you from losing fat sustainably?

Go to: https://checkout.odysseycoachingsystems.co/metabolism-lifestyle-quiz138572 ...

... and Johan will email you a personalized video with a detailed 90-day roadmap that'll help you break through any weight loss plateaus, STOP yo-yo-dieting, and finally create the body you're proud of!