Talking Nutrition

Johan Vesters

Talking Nutrition is the podcast for women who did everything right and stopped seeing results. Hosted by Johan Vesters, online nutrition and functional health coach, and founder of Odyssey Coaching Systems, the show digs into what is actually going on under the surface: metabolism, fat loss, thyroid, hormones, gut health, blood work, and the mindset and behavior change that makes results stick. No crash diets, no quick fixes, no fear-mongering. Just education, real client stories, and honest conversations, so you can understand your own body, ask better questions, and take ownership of your health.Follow @johanvesters_ocs on Instagram: https://www.instagram.com/johanvesters_ocs/For coaching applications: https://odysseycoachingsystems.co/coaching-application

  1. Aug 31

    #219 - What Sobriety Taught Katy About Nutrition, Behavior Change, and Social Pressure - w/ Katy Margison

    In this episode of Talking Nutrition, Johan is joined by his friend Katy Margison - nutrition and fitness coach, founder of Athena Nutrition, and known on Instagram as @thesoberweightlifter. After 13 years inside the US healthcare system, Katy walked away from what she calls chronic disease management to coach disease prevention instead. And behind that career change is a bigger story: overcoming alcohol and cocaine addiction, and rebuilding her identity from the ground up.  This conversation is about what the hardest form of behavior change teaches us about nutrition, fat loss, social pressure, and becoming the person who follows through. This isn't a lecture on drinking. It's an honest story about what change actually takes. In this episode: Who Katy is: 13 years in healthcare, and why she left to coach prevention instead of disease managementCoaches as the missing piece in preventative healthcare: education, accountability, and more than 15 minutes of your doctor's time"It creeps up on you": pre-gaming everything, the moderation lie, and how 2023 snowballedDecember 15, 2023: rock bottom, and why she still waited until January 1 to quitThe first sober Sunday morning, and what the substances were really covering upWhy food addiction can be even harder: you can quit alcohol, you can't quit eatingTier 1, 2, 3 days: planning for chaos so one bad week doesn't undo everythingWhy maintenance is harder than fat loss, and why comments about your plate are usually projectionWhether alcohol is poison, the culture that glamorizes it, and why we might look at it like cigarettes in 20 yearsThe birth control conversation: 16 years on the pill, and learning to advocate for yourself at the doctor's office Connect with Katy: Instagram: https://www.instagram.com/thesoberweightlifter Website: https://athena-nutrition.com --- Brought to you by Odyssey Coaching Systems @johanvesters_ocs on Instagram www.odysseycoachingsystems.co johan@odysseycoachingsystems.co

    #219 - What Sobriety Taught Katy About Nutrition, Behavior Change, and Social Pressure - w/ Katy Margison

  2. Aug 24

    #218 - The Thyroid Checklist: What Actually Supports Production and Conversion

    Last week was about reading your thyroid labs. This week is about what you can actually do. Johan walks through the full thyroid pipeline - from the brain's TSH signal, to T4 production, to the T4-to-T3 conversion that sets your metabolic rate - and turns it into a practical checklist: the raw materials your thyroid needs, the factors that quietly inhibit it, and why stress and chronic low-calorie dieting push your body into reverse T3, the metabolic brake. In this episode: 00:00 - Genetics load the gun, lifestyle pulls the trigger: why this week is a checklist, not a lab lecture04:49 - DM Johan a topic on Instagram - first suggestion in might become next week's episode06:14 - The pipeline from the top down: TSH, T4, T3, and reverse T3 as the metabolic brake06:59 - The raw materials for T4 production: iodine, tyrosine, iron, zinc, B vitamins, vitamin D3 with K2 - and why chronic dieting leaves you short on all of them09:25 - What inhibits production: stress above everything, plus infection, trauma, fluoride, toxins, and autoimmune attack on the thyroid itself10:37 - The conversion step: zinc and selenium (two Brazil nuts a day), and what shifts T4 into reverse T3 instead - stress, low-calorie diets, inflammation, liver and kidney dysfunction13:34 - Testing smart: full panels once or twice a year, trends over single numbers, and the free at-home gauge - your body temperature --- **Free resource: The Thyroid Decoder** Everything in this episode in PDF form - which labs to ask for, the leaky gut and trigger side of Hashimoto's, and a symptoms quiz to gauge whether hypothyroidism is even on the table for you. Free guide, linked below. https://odysseycoachingsystems.co/thyroid-decoder --- Brought to you by Odyssey Coaching Systems @johanvesters_ocs on Instagram www.odysseycoachingsystems.co johan@odysseycoachingsystems.co

  3. Aug 17

    #217 - The 5 Thyroid Markers I Actually Look At (Not Just TSH)

    If your doctor has told you your thyroid looks fine but you don't feel fine, this episode is for you. Johan breaks down a real client case where a "normal" lab result missed autoimmune thyroid disease for a year and a half, and walks through the exact markers, ranges, and lifestyle factors that actually explain how your thyroid is functioning. In this episode: 00:00 - Why "my labs are normal" doesn't mean your thyroid is actually fine08:30 - A client with no menstrual cycle for 18 months, and the labs that finally explained why19:49 - Two clients who brought autoimmune conditions into remission through nutrition and lifestyle21:53 - What "normal" actually means on a lab report versus what's functionally optimal32:57 - The 5 thyroid markers to ask for, and what each one does (TSH, T4, T3, reverse T3, TPOAB)39:37 - The diet and lifestyle factors that push your body toward reverse T3, including iodine, selenium, stress, and undereating42:06 - Building your own toolkit: Dutch tests, GI maps, and why trends matter more than a single lab result **Free resource: The Thyroid Decoder** Johan just released a free guide and symptoms quiz built to help you make sense of your own thyroid labs and symptoms - what's high, what's low, and what it actually means, plus a breakdown of the three factors behind Hashimoto's. If this episode sounded like you, start here: https://odysseycoachingsystems.co/thyroid-decoder This isn't medical advice, it's the questions to bring to the doctor who gives it. --- Brought to you by Odyssey Coaching Systems @johanvesters_ocs on Instagram www.odysseycoachingsystems.co johan@odysseycoachingsystems.co

  4. Jul 27

    #216 - Reverse Dieting: The Missing Half of Every Diet

    You lost the weight. Then, within a year, it came back. I hear this story constantly, and the diet itself usually wasn't the problem. The problem is that the diet ended. One day you're tracking everything, the next day you're on your own with a slower metabolism and zero plan. In this episode I walk you through the reverse diet, the half of the process almost nobody teaches. This is step 4 of my RESTORE Method, and it's the step that decides whether your results last. In this episode: - Why regain after a diet is a process failure, never a willpower failure - What a reverse diet actually is: calories climbing week by week while weight holds - How metabolic adaptation reverses, so you eat more than you have in years - Why the industry sells the weight loss but never the exit ramp - How we run reverses at OCS: small weekly increases, mostly carbs, heavy mindset coaching - Why I reverse clients into summer maintenance before vacation season hits Real client example: Kristine messaged me when we started her reverse: "I'm scared of going back. I trust you 100% but I don't trust myself completely yet." Four weeks in, calories are up from 1,365 to 1,900, weight is stable, and her waist measurement was down. Read about her reverse diet here: https://www.instagram.com/p/DaM2yoAlVqg/ FREE calorie calculator. Want to know your real maintenance calorie range, or fat loss/muscle gain targets? Click here: https://odysseycoachingsystems.co/tdee-calculator  --- Brought to you by Odyssey Coaching Systems @johanvesters_ocs on Instagram www.odysseycoachingsystems.co johan@odysseycoachingsystems.co

  5. Jul 10

    #215 - Your Roadmap From Root Cause to Resilience

    We're back! After a short break to finish two big projects (a brand new client app and a fully revamped website), Talking Nutrition returns with a big one: the introduction of the RESTORE Method. This is the 2.0 version of the OCS Process, and the exact roadmap Johan takes his clients through, from root cause to resilience. In this episode, Johan walks through all 7 phases of the RESTORE Method step by step: Reveal, Establish, Solve, Transform, Own, Rebuild, and Embody. You'll hear real client stories (including autoimmune conditions like Hashimoto's and ulcerative colitis going into remission), why internal health always comes before external results, and a full tour of the free tools on the new website, from the Gut Repair Blueprint symptom assessment to the updated TDEE calculator. Want to learn more about 1:1 coaching and how the RESTORE Method can help you finally reach your long-term goals?  DM "COACH" to @johanvesters_ocs on Instagram for a free Discovery Call. --- Brought to you by Odyssey Coaching Systems @johanvesters_ocs on Instagram www.odysseycoachingsystems.co johan@odysseycoachingsystems.co

  6. Apr 27

    #214 - Men vs Women: Nutrition & Training

    Most advice for women online is some version of "cycle sync your macros & training". But, what do men and women really need to do differently to reach their goals? Here's what I've actually seen work with 400+ clients (mostly women) over the last 6 years: most of that advice is noise. Especially if you're on birth control. In this episode I break down the real differences (and the surprising similarities) between men and women when it comes to nutrition and training. No influencer hacks, seed cycling, or cycle syncing. Just what I actually do with my clients. You'll learn: Why cycle syncing mostly goes out the window if you're on birth control, and what to focus on insteadThe universal habits that drive results for both men and women, and the parts that actually need to be individualizedHow I use symptoms like energy, hunger and mood to dial in a plan, instead of defaulting to generic adviceWhy "find what works for you" is the wrong framing, and what to do insteadAnd a lot more. If you want to stop guessing and start building what actually works for you as an individual, and you're curious how 1:1 coaching and the OCS Process can help you get there, DM "COACH" to @johanvesters_ocs on Instagram for a free Discovery Call. --- Brought to you by Odyssey Coaching Systems @johanvesters_ocs on Instagram www.odysseycoachingsystems.co johan@odysseycoachingsystems.co

  7. Apr 20

    #213 - Gut Dysbiosis - When Your Microbiome Is Out of Balance

    Feeling bloated, foggy, skin breaking out, or reacting to foods you used to tolerate? Your gut bacteria might be out of balance. What if the issue isn’t just what you’re eating, but who’s living inside you? In this episode of Talking Nutrition, Johan breaks down gut dysbiosis - what happens when your microbiome turns chaotic, why it matters for your digestion, mood, skin, and cravings, and how to actually restore balance without falling for probiotic hype or endless supplement stacks. Gut health isn’t about killing off “bad bugs” or popping random probiotics. It’s about restoring your internal ecosystem, one simple step at a time. You’ll learn: Why gut dysbiosis isn’t just “bad bacteria” but a loss of balance and diversityThe real-life symptoms that show up when your gut ecosystem is off (think bloating, skin issues, brain fog, food sensitivities)The 5R Framework for reversing dysbiosis step by step — so you stop guessing and start healingAnd much more Want the full step-by-step Gut Repair Blueprint that helps you understand your symptoms and take steps towards improving your gut health? DM “GUT” to @johanvesters_ocs on instagram now to get it for free! --- Brought to you by Odyssey Coaching Systems @johanvesters_ocs on Instagram www.odysseycoachingsystems.co johan@odysseycoachingsystems.co

  8. Apr 13

    #212 - Why Under-Eating Is a Problem (Even If Fat Loss Is the Goal)

    Ever feel like you’re barely eating, but the scale won’t budge - or worse, you’re losing energy, muscle, and your sanity? If you’ve tried slashing calories, skipping meals, or living on salads and protein shakes, it’s time for a better approach... In this episode, Johan breaks down why under-eating is actually holding you back from fat loss, not speeding it up. You’ll learn the two most common ways women get stuck in the low-calorie trap, what really happens to your metabolism, and how to finally make progress without feeling miserable. You’ll learn: Why living on low calories backfires: slower metabolism, hormone issues, muscle loss, and moreThe real reason “eating less” leads to cravings, binges, and the endless Monday restartHow eating more (the right way) actually helps you lose fat and keep it offAnd much moreWant to learn more about coaching 1:1 and learn how the OCS Process can help you too, finally reach your long-term goals? DM "COACH" to @johanvesters_ocs on Instagram now for a free Strategy Call! --- Brought to you by Odyssey Coaching Systems @johanvesters_ocs on Instagram www.odysseycoachingsystems.co johan@odysseycoachingsystems.co

See All (220)

4.7
out of 5
15 Ratings

About

Talking Nutrition is the podcast for women who did everything right and stopped seeing results. Hosted by Johan Vesters, online nutrition and functional health coach, and founder of Odyssey Coaching Systems, the show digs into what is actually going on under the surface: metabolism, fat loss, thyroid, hormones, gut health, blood work, and the mindset and behavior change that makes results stick. No crash diets, no quick fixes, no fear-mongering. Just education, real client stories, and honest conversations, so you can understand your own body, ask better questions, and take ownership of your health.Follow @johanvesters_ocs on Instagram: https://www.instagram.com/johanvesters_ocs/For coaching applications: https://odysseycoachingsystems.co/coaching-application

Information

  • Creator
    Johan Vesters
  • Years Active
    2022 - 2026
  • Episodes
    220
  • Rating
    Explicit
  • Copyright
    © 2026 Talking Nutrition
  • Show Website
    Talking Nutrition

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