If two weeks into 2026, your diet already fell apart, let’s clear something up right away: You cannot fail a 6–12+ month journey in a few weeks.

What did happen is that you probably made the same fat loss mistakes most people make every January. Going too aggressive. Cutting too hard. Doing more cardio. Ignoring sleep and stress. Relying on motivation to carry you through real life. And those mistakes backfire every single time.

In today’s episode, you'll learn exactly what I’d do instead.

We’ll talk about why rushing fat loss is the fastest way to stall it, why exercise isn’t for “burning fat,” why structure beats motivation, why sleep and stress matter more than most people want to admit, and the one skill almost everyone skips that actually determines whether you succeed long-term.

Got questions?

DM me at @johanvesters_ocs on Instagram: https://www.instagram.com/johanvesters_ocs/

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX

In this episode, Johan breaks down why so many people feel frustrated, bloated, and ready to “start over” after the holidays - and why that reaction is what actually causes weight regain year after year.

You’ll learn how a few days of eating more don’t meaningfully change body fat, how most post-Christmas weight gain is just water, food, and sodium, and most importantly, how guilt, panic, and restriction do far more damage than Christmas dinners ever will

Johan also shares exactly what his clients did differently this year - and why they maintained their weight and measurements (or even improved them), without tracking, restricting, or stressing.

This episode is your reminder that you didn’t mess anything up, and that you don’t need a harder reset or stricter diet going into the new year. Instead, you need perspective, better expectations, structure, and a system that works in real life - especially when things aren’t perfect.

DM Johan on Instagram with any questions >>> https://www.instagram.com/johanvesters_ocs/

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX

Why do so many women start January motivated… only to fall off weeks later - year after year? In this episode, Johan breaks down why most New Year’s resolutions fail, especially for women in their 30s through 50s - and what the small percentage of women who actually keep the weight off long-term do differently.

This episode isn’t about more motivation, stricter diets, or pushing harder. It’s about systems, habits, realistic planning, and understanding your body after years of dieting, stress, and “all-or-nothing” cycles. If you’ve ever felt stuck, burned out, or frustrated that “doing everything right” still isn’t working - this one is for you.

What You’ll Learn in This Episode

• Why motivation and willpower always fail — and what to rely on instead
• The biggest mistake women make when setting New Year’s goals (and how to fix it)
• Why the scale stalling doesn’t mean fat loss has stopped
• How chronic dieting, stress, and under-eating lead to metabolic adaptation
• Why busy women often get better results than women with “more time”
• How to build non-negotiable systems around food, training, and sleep
• The importance of 80% consistency — not perfection
• What to do when life gets chaotic (backup plans, bounce-back plans, and identity-based habits)
• Why fat loss should be phased and periodized, not constant
• When eating more is actually the key to losing fat again
• How reflection and self-awareness accelerate long-term success

DM Johan the word 'QUIZ' on Instagram at @johanvesters_ocs (https://www.instagram.com/johanvesters_ocs/) to get a personalized roadmap with the exact steps to take going into 2026.

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX

In this episode, we break down the actual habits that move the needle for women who want sustainable fat loss, better energy, and a healthier routine that finally sticks.

No diets. No extremes.
Just the basics that work every single time —
when you repeat them.

What we cover:
• Why most people keep switching plans instead of mastering fundamentals
• How 30–40g protein per meal stabilizes hunger + builds muscle
• Why 7.5k+ steps outperforms cardio for daily fat loss + stress reduction
• The real reason lifting 3–5x/week changes your body shape
• Sleep, stress, and why 7–8 hours is non-negotiable
• Simple nutrition anchors: fruits, veggies, hydration, and electrolytes
• Sunday planning → the secret to consistency
• Why cutting caffeine after 2pm matters more than you think
• Daily journaling + morning sunlight = better mood, better decisions, better results
• How mastering just these 10 habits changes your damn life

Takeaway:
You don’t need a new diet.
You need the fundamentals —
done well, done consistently, done long enough to work.

If you want the exact coaching system I use to help clients lose 10–20% of their body weight (without burnout) 👉 DM me "QUIZ" on Instagram (@johanvesters_ocs)

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX

Most women panic the second the scale pauses — and that panic is the real reason progress stalls. In today’s episode, we break down what’s actually happening when your weight stays the same for 7–10 days… and why that’s not a plateau.

I walk you through the exact framework I teach my clients:

Inside this episode:

• Why a 7–10 day “pause” on the scale is normal (and not proof you messed up)
• The 10-second adherence audit that reveals your real leaks
• How small, forgettable choices derail fat loss more than you think
• Why weekends erase more progress than weekdays ever do
• The psychology spiral that actually creates plateaus
• How the women who lose 10–20% of their body weight think during slow weeks
• The #1 lesson every successful client learns: delayed gratification

We also cover why fat loss is never linear, how stress/sleep/water mask real progress, and what to do when the scale pauses so you don’t sabotage yourself.

You’ll walk away with:

• A calmer, more objective way to measure progress
• A simple plan to fix the small leaks that slow you down
• A mindset that keeps you consistent long enough to see real results

If you’ve ever stepped on the scale, felt discouraged, and wanted to throw the whole day away — this episode is the antidote.

Fat loss rewards patience, not panic.
Let’s zoom out, fix what matters, and keep going.

👉 DM me "QUIZ" on Instagram (@johanvesters_ocs) to get help figuring out exactly what your body needs right now - I’ll send you my free Metabolism & Lifestyle Quiz!

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX

If you’ve been dieting for years - eating less, training more, and still not seeing results - this episode is your reality check. Your body isn’t broken. It’s burnt out.

In this episode, I break down why fat loss stalls when you’re under-fueled - and how eating more can actually help you lose weight again (the right way). And if you’ve ever thought “my body just won’t respond anymore,” this one’s for you.

You’ll learn:
- Why chronic dieting slows your metabolism
- How to rebuild your body’s trust before you diet again
- The full breakdown of my OCS Process — the exact 3-phase system my clients use to lose 10–20% in weight and keep it off
- Real client stories (including how one client went from 1000 calories to 2400 while losing fat!)

👉 DM me "COACH" on Instagram (@johanvesters_ocs) if you’re ready to rebuild your metabolism and lose 10–20% of your body weight without burning out or regaining it.

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX

In this episode of Talking Nutrition, Johan is joined by functional health practitioner Brandi Bradley. You'll learn about Brandi's personal journey with Autoimmune Disease (Hashimotos), Thyroid health, women's health, functional testing, and how to find the true root cause of your health issues. Johan and Brandi also discuss gut health, the role of the liver, hormonal birth control, nervous sytem regulation, and much more.

Enjoy this week's episode, and make sure to follow Brandi on Instagram at: https://www.instagram.com/betterwithcoachb/

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX

In this episode of Talking Nutrition, Johan is joined by functional health practitioner and educator Nick Tognietti.

You'll learn about 'The Seven Pillars of Disease Reversal, Prevention, and Longevity', and how these pillars are the very foundation of a long, healthy, happy life.

Johan and Nick dive into Nick's personal health journey and how he reversed his own kidney issues, how this ultimately led him to start his own practice, how to take full responsibility for your own health, and much more.

Enjoy this week's episode, and make sure to follow Nick on Instagram at https://www.instagram.com/lifestyle_of_eden/

You can also listen to his podcast 'Lifestyle of Eden' on Spotify.

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX