Talking Nutrition

Kristine Andali & Johan Vesters

All things fitness, nutrition, health, and mindset. Hosted by Kristine Andali and Johan Vesters. read less

41 - [Psychology] Fixed vs Growth Mindset, Behavior Change, and more w/ Kasey Jo Orvidas, PhD
Apr 17 2023
41 - [Psychology] Fixed vs Growth Mindset, Behavior Change, and more w/ Kasey Jo Orvidas, PhD
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 OrvidasKasey has a background in mindset and behavior change, and has a PhD in psychology. While she spent nearly 5 years doing research in the mindset lab getting her PhD, she also built her health and fitness coaching company KJO Coaching, and created the 'Health Mindset Coaching Certification' course. In this episode you'll learn all about the differences between a fixed and a growth mindset, how to cultivate a growth mindset, how stress and self control do NOT go hand in hand, building better habits, and much more.If you love this episode, feel free to share it with a friend, and make sure to check out Kasey's stuff via any of the following links: IG: @coachkaseyjoIG: @healthmindsetcertKJO Coaching: https://www.kjocoaching.com/HMCC: https://www.healthmindsetcert.com/ **HMCC is now open for enrollment! Use code 'KRISTINE200' for $200 off!**TIMESTAMPS:0:00 Introduction - Kasey Jo Orvidas, PhD8:35 Fixed vs Growth Mindset15:19 How To Cultivate A Growth Mindset23:21 Why It's Important For Coach & Client To CONNECT27:55 Stress vs Self Control35:42 Setting Up Your Environment For Behavior Change42:52 How Long Does It Take To Create A New Habit?49:45 Outro - KJO Coaching / HMCC Let's connect!IG: @talkingnutritionpodcastIG: @johanvesters_ocsIG: @kristineandaliWork with Kristine:www.ka-nutrition.comWork with Johan:www.odysseycoachingsystems.co
39 - [Results] Why You Can't Keep The Weight Off & How To Do Better Using The 3 S's
Mar 27 2023
39 - [Results] Why You Can't Keep The Weight Off & How To Do Better Using The 3 S's
In this week's solo-episode Johan talks about three most common problems dieters struggle with, and what you can do to do better using the 3 S's. Does any of the following sound familiar to you?- Trying every diet under the sun without successfully losing body fat and/or keeping it off...- Being unsure how to progress, not knowing IF you're moving forward, and being unable to stay on track when motivation fades...- All-or-nothing thinking, not being able to stick to a healthy diet and feeling guilt and stress around the more flexible foods and moments.If your answer was 'yes' to any of the issues mentioned about, then make sure to listen to this episode in full, and feel free to join us LIVE for the 'Body Transformation Blueprint' Webinar on March 29th at 7:00pm CET (Central European Time). Sign up here: https://bit.ly/42pPRB6*To accommodate for different time zones, we'll send out the replay to those who can't make it! The replay will only be shared with those who signed up though ;)Download your free Habit Tracker: https://odysseycoachingsystems.co/habit-tracker/To learn more about coaching: https://odysseycoachingsystems.co/online-nutrition-coaching/TIMESTAMPS:0:00 Why You Can't Keep The Weight Off9:58 Strategy - The Diet Before & After The Diet15:26 Systems - Meals & Metrics, Habit Creation, Self Reflection27:09 Sustainability - Flexible Dieting Mindset29:58 Join the 'Body Transformation Blueprint' Webinar Let's connect!IG: @talkingnutritionpodcastIG: @johanvesters_ocsIG: @kristineandaliWork with Kristine:www.ka-nutrition.comWork with Johan:www.odysseycoachingsystems.co
38 - [Metabolism 2 Thyroid] Hormones, Blood Work, and Speeding Up The Metabolism
Mar 23 2023
38 - [Metabolism 2 Thyroid] Hormones, Blood Work, and Speeding Up The Metabolism
Back with part 2 of the metabolism deep dive! In this episode Kristine & Johan explain how the metabolism slows down while dieting, and how it speeds up again once you reintroduce more calories. After that you'll learn all about Thyroid hormones, blood work, and what you can do to optimize your metabolism.The following question deserved more than a quick answer in a Q&A episode, which is why this episode is fully dedicated to answering it.“I struggle with my metabolism, since I have had my thyroid gland removed. My medication does not seem to have an effect on my body. Sometimes my metabolism is very high, and some days it’s very low/next to nothing. I then gain weight again until my blood levels are back to normal. My weight seems to always go back to its ‘comfort zone’ in a matter of days. I am in the best shape of my life, that’s why I became a firefighter. But my problem is still weight loss. What can I do with my nutrition and lifestyle choices to improve my metabolism, so I hopefully can lose some body fat? I have always been a big guy, and I’m always going to be one, but I would love to be a little more lean.** BODY TRANSFORMATION BLUEPRINT - Live Webinar @ March 29th, 19:00 (7:00pm CET) - Register via https://bit.ly/42pPRB6 **TIMESTAMPS:0:00 Introduction - Struggling With A Slow Metabolism7:27 The Metabolism Speeding Up And Slowing Down10:55 Understanding Thyroid Hormones & Blood Work23:47 How To Optimize Your Metabolism25:43 Outro - LIVE Webinar Let's connect!IG: @talkingnutritionpodcastIG: @johanvesters_ocsIG: @kristineandaliWork with Kristine:www.ka-nutrition.comWork with Johan:www.odysseycoachingsystems.co
36 - [Q&A] Finding Balance, Counting Calories To Lean Out, Workout Supplements, and more..
Mar 13 2023
36 - [Q&A] Finding Balance, Counting Calories To Lean Out, Workout Supplements, and more..
Back with another Q&A! This week Kristine and Johan break down the following  questions:"I would love to hear your thoughts on nutrition/meal prep and workout structure for people who work a typical 9-5. I am single and live alone and have recently been through some mental health struggles. I am thankfully starting to feel better and getting back to the things I love but finding a balance of meal prep and timing of workouts is proving to be tricky. I’d love to hear any thoughts or guidance you guys have for how best to approach finding that balance. Both nutrition and activity contribute so much to mental health but it can feel a bit daunting, especially if you’re currently struggling with mental health.""I currently count calories on Myfitnesspal and I’m set at 2500 cal per day. I weigh 200 lbs and I’m 5’10” and would like to stay this way but lean out. If I work out and use up 500 cals during the workout how do I factor that in when eating throughout the day? I hope this makes sense, I’ve asked others and get completely different responses. So my question would be measuring calorie intake for the work that I do throughout the day.""What kinds of supplements do you recommend using when going to the gym regularly?"Want to submit a question for a future Q&A episode?  You can now directly submit your questions via Spotify (via the shownotes), or DM @talkingnutritionpodcast on Instagram!TIMESTAMPS:0:00 Introduction4:09 Finding Balance & Structure When You're Struggling Mentally14:04 Counting Calories To Lean Out24:25 Supplements For Working Out29:17 Having Too Much Caffeine - Outro Let's connect!IG: @talkingnutritionpodcastIG: @johanvesters_ocsIG: @kristineandaliWork with Kristine:www.ka-nutrition.comWork with Johan:www.odysseycoachingsystems.co
33 - [Q&A] Breaking Bad Habits, Nutrition For Bodyweight Sports, AI, and More..
Feb 27 2023
33 - [Q&A] Breaking Bad Habits, Nutrition For Bodyweight Sports, AI, and More..
Back with another Q&A! This week Kristine and Johan break down the following  questions in depth:“Another cool discussion is how you would help athletes who play sports with their own body weight (like gymnastics, poledancing, climbers) with their nutrition. Many of them are quite demanding sports, and need a huge amount of energy, but still need to watch their weight as gaining weight can affect their sport performance.“"I just turned 38 years of age about two weeks ago. My wife turned 34 about two months ago. We just had our second little girl almost a week ago. We both have full time jobs.  We both have experience in static exercises and functional fitness, but some how we can’t stay consistent with our nutrition and we love eating healthy, but after long hours at work and then with a three year old we give into the disgustingly delicious heavy foods. What habits, what practices and what of what “ Lol” do you think or recommend we should start to prepare us and kick off a better year of good nutrition, fitness and break bad habits of disgusting delicious inflammation causing foods?""Is there any correlation between time of day and injuries when it comes to working out? I ask this because I saw Kristine’s post asking what people prefer. I go nights because I feel looser from having gone through my workday even though I’m a little tired.  But when I workout in the morning I’m still a little tired and so isn’t my body from going straight the gym/run after sleeping 7+ hours.  Am I overthinking this?"Want to submit a question for a future Q&A episode?  DM @talkingnutritionpodcast on Instagram and we'll add your question to the list!TIMESTAMPS:00:00 Introduction - AI taking over the world?07:49 Nutrition for athletes who play sports with their own bodyweight13:01 Breaking bad habits & eating healthy as a new parent16:38 Different stages of life & making 'second best' decisions28:49 Injuries vs what time of the day you work out & outro Let's connect!IG: @talkingnutritionpodcastIG: @johanvesters_ocsIG: @kristineandaliWork with Kristine:www.ka-nutrition.comWork with Johan:www.odysseycoachingsystems.co