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) OutroIG: https://www.instagram.com/talkingnutritionpodcast/Email: [email protected] training app: https://www.ka-nutrition.com/ka-trainingVN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/

The better data you have, the more objective decision you can make, and the better your results will be.This week we are joined by our first ever guest and good friend Aaron Straker  (@aaron_straker). Aaron is a nutrition coach who uses a data-driven approach to help experienced male lifters and coaches level up their physiques, education, and health. In this episode you get to know Aaron, his nomadic lifestyle, and how he runs his nutrition coaching company. You'll learn why the data is so-so important, and how the right periodization can help you create more structure, and build better habits. You can find more from Aaron here:Instagram: https://www.instagram.com/aaron_straker/Straker Nutrition Company: https://strakernutritionco.com/Eat Train Prosper Podcast: https://www.eattrainprosper.com/Timestamps:00:00 - Introduction and what led to Aaron becoming a coach08:44 - The pros and cons of group vs one-on-one nutrition coaching19:46 - How using objective data can lead to better decisions and results36:03 - Creating structure, building better habits, and getting a better understanding of nutrition43:56 - Chasing summer and living a nomadic lifestyle55:00 - Outro: Where to find AaronIG: https://www.instagram.com/talkingnutritionpodcast/Email: [email protected] training app: https://www.ka-nutrition.com/ka-trainingVN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/

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/KATrainingYou 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 / OutroIG: https://www.instagram.com/talkingnutritionpodcast/Email: [email protected] training app: https://www.ka-nutrition.com/ka-trainingVN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/

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 - Introduction03:49 - How accurate are fitness trackers? Here’s what the research shows08:35 - Why that’s a problem for weight loss14:02 - How to use your fitness tracker in a better way + What we use24:54 - How to manage energy balance without tracking calories burned31:43 - Outro: Effective workouts + not getting too hung up on the dataStudies 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/IG: https://www.instagram.com/talkingnutritionpodcast/Email: [email protected] training app: https://www.ka-nutrition.com/ka-trainingVN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/

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_uPbwTimestamps:00:00 - Intro: Johan's past 3000 calorie peanut butter binges03:32 - Kristine's cheat days, gut health journey, and relationship with food12:15 - Why education is a crucial part of your transformation16:15 - 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 groups30:34 - 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/IG: https://www.instagram.com/talkingnutritionpodcast/Email: [email protected] training app: https://www.ka-nutrition.com/ka-trainingVN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/

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.IG: https://www.instagram.com/talkingnutritionpodcast/Email: [email protected] training app: https://www.ka-nutrition.com/ka-trainingVN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/

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 questionIG: https://www.instagram.com/talkingnutritionpodcast/Email: [email protected] training app: https://www.ka-nutrition.com/ka-trainingVN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/

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! :)IG: https://www.instagram.com/talkingnutritionpodcast/Email: [email protected] training app: https://www.ka-nutrition.com/ka-trainingVN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/

Ever thought to yourself: "I just need the right meal plan"? This week Kristine and Johan talk about Flexible Dieting and how even though meal plans CAN be a useful adherence tool, they usually fail to teach you how to be in full control of your own nutrition.Now we do think there's possibly a time and place for a meal plan in some cases, so we'll talk about both the pros AND cons.We then go off on a tangent about the fear-mongering around processed foods and seeds oils, we see all too much of on social media these days.Lastly we'll talk about a GREAT resource that you might want to check out if you're currently trying to figure out your nutrition; Alan Aragon's new book 'Flexible Dieting'.- - -In this episode:'Free Meal Plans' blog:https://www.vestersnutrition.com/free-meal-plans/'How to make your own Macro Meal Plan' blog:https://www.vestersnutrition.com/how-to-make-your-own-macro-meal-plan/'Flexible Dieting' book by Alan Aragon:https://alanaragon.com/flexibledietingbook/IG: https://www.instagram.com/talkingnutritionpodcast/Email: [email protected] training app: https://www.ka-nutrition.com/ka-trainingVN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/

Q&A's are our favorite! In this week's episode Kristine and Johan talk about how to find out what works for YOU, working around doctors who don't take your blood panel serious, calculating calorie needs, eating enough when stress/anxiety hits, and how to gain muscle without gaining body fat. If you'd like to submit a question for a future episode, feel free to hit us up via  @talkingnutritionpodcastIG: https://www.instagram.com/talkingnutritionpodcast/Email: [email protected] training app: https://www.ka-nutrition.com/ka-trainingVN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/