Johan Vesters: 0:00

What's up? What's up? Welcome back, Talking Nutrition 34. Today, we've got proceed to So recently, we've seen and I talked, and we thought it could be cool to kind of share more about our clients, right? Like, that's what we work with. Those are the people we really see like fruit growth with. And it's just so cool to share their stories and kind of show you as well or, you know, tell you to listen to how people go through the transformations. You'll see, I think to like, the stuff that we're going to talk about today. How common that really is, and how these common struggle that often just come back, you know, to so many people. So welcome limb.

Linn: 0:41

Thank you, glad to be here.

Johan Vesters: 0:43

So little, I have been working together for just about 16 months, I think this is good, it's been a while. Which also means that we've been able to create a lot of growth. So let's, let's just start there. Because usually, if you really want to change it, like it's gonna take a little bit of time, you know. But yeah, this is gonna share a little bit about her, you know, past diet history, things she started with, then also kind of how we went through their weight loss journey, or weight loss journey, sorry, recent reverse diet that we're kind of like, well, we're actually estimated itself. So we're, we're just about done with that reverse. We're still increasing winds, like, just that photo comparison that you did write to the photos that you took. How long was that in Oregon? But yeah, for longer?

Linn: 1:35

I think that was right before Christmas, I think.

Johan Vesters: 1:38

Yeah. Yeah. True. So we'll talk about that. And then your wind about like the defecation, like how much of a difference that is now. Yeah. I was laughing yesterday. Because you you posted a story where you had doughnuts, you promise to tell us about that. Like, how did your colleagues respond?

Linn: 2:03

It all started with one of my colleagues had commented on some like we have something called slack where we do all the communication. And someone posted something and her response was a donut. And that's how we started talking about donuts. And there was a new donut shop opening in Oslo. And one of the guys in my team. He talks about doughnuts, like every week, I think he loves doughnuts. So then I started saying, well, we never had like, do a midday break at work. Not very good at that. So let's go outside the sun is shining, let's get some air and donuts. And I actually managed to get the whole team with me, including our team leader. And he's very busy. So that was quite nice. So we went to have doughnuts. And we went back to the office to like have a break together and eat the doughnuts. And it's never been so quiet in that kitchen before. And then, whenever one was done, one of my colleagues was like, this was nice. Let's do it again on Tuesday. So yeah, so yeah, but that is I was actually thinking about it yesterday, that sort of old me would have been very stressed out about having a doughnut on a random workday. While new me was like, Okay, I haven't had that much protein today. So I just need to make sure I get more protein in later today. And I just did some tweaking on my meals yesterday. And and that was good. So it's really fun to see how easy it is to have those little treats. When you're on a maintenance phase, that 8020 rule, as you call it.

Johan Vesters: 3:54

Yeah, of course, it's great. Like, that's, I think that's super cool. Because sometimes we we almost kind of we just kind of go through those moments where like, oh, yeah, cool, you know? Yeah, but it's kind of where yeah, like, you didn't stress about it. And if we talk about like, a healthy relationship with food that's what it is. You know, it's like being okay with eating the doughnut and just enjoy it it's just that one donor

Linn: 4:24

I think past me also probably would have thought Well, I had a doughnut so I might as well have some fast food for dinner and like chocolate later in the day you know?

Johan Vesters: 4:37

Yeah, because you you told me this in the beginning to like you kind of had a bit of an all or nothing mindset, right?

Linn: 4:43

Yeah. I mean, I grew up with all or nothing mindset. I grew up with a very bad diet, coke, their culture. And I think I actually did my First diet when I was about 15, or 16. Wow. Yeah. And I mean, even like my mom, let me do that. But she didn't know any better. Like back then when I was growing up. I don't know if you remember like from like the early 2000s All the pictures of like Kate Moss was like, nothing tastes as good as skinny feels like, that's what I grew up with skinny was like, carbs were dangerous, skinny was what you want it to be. So I've always had the all or nothing mindset. You know, I've been the classical thinking that carbs alone can make me gain weight. So yeah, but then I say I grew older. I learned more about food training diets. But I still had some issues with my habits. Of course, it was like embedded in me. So I did, I have worked with coaches in the past, one very short round by one longer, and there was nothing like wrong with the coach. But I think there was two things that made me sort of, because when I was working with her, I lost eight kilos. And then I was like, Okay, that's a lot. And I was like, Okay, I'm happy now. Thanks, you know, for the collaboration by went on my own, went back to how I used to do things. And then I moved to Oslo during the end of the pandemic. So the eight kilos came back. Plus 179. Yeah. Yeah,

Johan Vesters: 7:07

that's what I meant. You know, like, that's the stuff that so many people do go through. Yeah. And that's why I want to share this stuff. Because, yeah, I think for the listener, it can be almost like a relief in a way to hear like, okay, so I'm actually not the only one, like, people going through the shift. And there's also other people who are overcoming your stuff.

Linn: 7:26

Yeah. I think it was, like two main reasons. The one was, you know, I wasn't really honest with her to her, I was more like, oh, Whoopsie, I gain a little weight. So I need to, like, know how to train and eat. I didn't really tell her about what I was struggling with, with, which was fundamentally my habits, my way of thinking, my sleeping, I was having so much trouble with my sleep. And my overall activity, like I could be at the gym, working really hard for two hours, and then do absolutely nothing for the rest of the days. So I wasn't really honest with her about what I needed to work on. And the second thing is going from like, a super strict diet to being 100% on my own, wasn't really working for me either, which is why I worked for so long with you. And with you. I've been super honest. Like, I feel like I've had like a couple of mini breakdowns in my check ins. And you've been like, call you dramatic. But so yeah, it's been a totally different setting with you. Because I've been more honest with you about all my struggles, not just when it comes to eating and training, but like sleep, steps, stress management, everything. I feel like we've covered the whole whole area of lifestyle changes.

Johan Vesters: 8:52

Yeah, that's so so important than us, I think so people think are gonna lose weight. It's like the workout, or it's the food and it has to be super strict. There's no, no talk about sleep, because we're talking about like stress and those kind of things. Even though it all goes hand in hand, you know. And then there's the emotional side of things and just things that we struggle with. It's, it's way more than just food is way more than just lifting weights, like sure that's a big part of it, you know, but even just, you know, thing you mentioned, like, we did have to work through things, you know, and that's also one I want to like emphasize here is that it's not easy to go through that stuff. And like you said, You did have some check ins where it's like hey, no because you're sharing this stuff. Yeah, that's super important. And only then when you're super honest and in this case, of course with me as your coach but like for others to even just work yourself. Who's being super honest. everything, so that you can then work through it, I guess is probably one of the hardest things to do.

Linn: 10:08

I have seen lately you've been posting about that, like, being honest with your own bullshit, like, it's not easy to do, but it kind of helps. Because you need to sort of be honest with yourself. And I think we've had some discussions about that as well. Like, why did this week turn out this way? And honestly, reflecting over that, it's, it's not cool. You don't want to sort of dig into it. But if you do it, it's easier to know what to do the next time. Which is why like, earlier, if I had a bad week, in forms of a lot of stress, maybe I wasn't able to prioritize my training as I normally would, or I got sick as well. I would feel very sorry for myself. And I would feel that, you know, the week is ruined, because I can't do it perfectly. So you know, why do it at all, and that would end up with me eating a lot of bad food throughout the week, and have like binging episodes. But that doesn't happen anymore. Like now when I get sick. I'm like, Oh, I can't train and I'm not feeling well, but I need to feel my body so that it gets the nourishment in eats, and I still eat the same food that I would eat when I'm healthy. So that's a big change for me in my, like, fundamental habits of how I sort of do life now. handle things. So yeah.

Johan Vesters: 11:51

I think that's almost like the thing. A lot of people also don't realize where it's okay to actually need to change. Like, you see individual, like, because you always hear like, Oh, I'm gonna do decide, and it's kind of like, I'm done, you know, like, the way the test? Yeah. And then I'll go back to normal, like, whatever that is, you know, yeah. Yeah, you know? Yeah, there is no going back to that, you know, as well that you have to like, remove all your favorite foods and remove you no complete way of doing things in the past. But if you're in the spot where you don't enjoy being with the notion needs to change. Yeah. When you as an individual, and just through the hallway, do things like that needs to change. Yeah. Which is sometimes scary to think about, in a way or to go through because that is not easy. I

Linn: 13:17

think I told you this before that I was hanging out with my dad, when I got a one of your videos for my check in because you, you respond on email, on videos on the check ins. And I was looking through the video when I was with my dad and I was like, Oh, it's so cool. My I've been working with my coach now for like a year. And in my check in this week, he said that, you know, when you you're almost like a different person. And I remember my dad looked at me and he was like, You are a different person. It's like, the change is huge. my mood and my like, energy and my sort of happiness. And everything is like you are a different person. So I think it's important for people to know that because I was the classical example of started, I started working with you, I was sort of tired of my bullshit. I wanted to do this properly. This time. The timing was good, because you reached out to me or something. And we had a call and I just jumped onto it. And I remember in the beginning, I was very goal oriented, like I need to lose this amount of kilos. Like I was really focused on the end, like where I want it to go. But along the way of working with you is and this was a big struggle for me. I don't know if you remember this in the beginning, but like it was really hard for me to focus on the process instead of the end goal. Yeah. So now I'm more I'm more in the process. I'm enjoying it. I'm enjoying the gym. I'm enjoying everything. I'm learning about nutrition like the example from yesterday where I see that I can actually go to this donut shop and just on a spree and just have a doughnut and it doesn't ruin my day or my week or my next meal for that matter. So and I'm not even where I want to be at like when I reached out to you I'm not where I want to be physically, because we're doing a new cut now in April. I used to plan. But I'm still such a different person. So I think the biggest change for me because I wasn't really big when I contacted you, like, I wasn't a big person I just had gained a little bit too much weight. So the biggest change in me is actually, mentally, I like my energy and I'm smiling more, I'm happier. I'm like, more like a bubbly person, like, happy to hang out with my friends and do activities. So yeah, there's a there's a big change physically as well, you can see it like you talked about the pictures that I saw. But mentally, it's been a huge change.

Johan Vesters: 16:11

Do you feel like that change? So the mental side, you know, that's not going to allow you to actually reach out and go and stay there also.

Linn: 16:22

Yeah, because I'm enjoying my lifestyle. I love my lifestyle, actually. Yeah. So of course, if you do it, coaches usually usually say like, do it in a sustainable way. And what that means for me is like, even though I'm not, I haven't lost all their body fat that I want to lose. I am still like, probably more than double as happy now as I was a year and a half ago. Yeah. So and I know that I still have a way to go. But I don't care. I know that we're going to do that in the end. And that time will come when it comes. And I'm just enjoying myself work right now. I'm just enjoying what all the food is doing for me in the gym? Yes.

Johan Vesters: 17:18

Yeah, exactly. Like, because we did a cut, you know, and yeah, actually, you know what I want to I want to mention this yourself. So for the listener, like Lynn isn't very tall, like how tall are you?

Linn: 17:31

155 centimeters, 154 and a half.

Johan Vesters: 17:40

And we talked about this a few times. I remember that and you even had a friend of yours ask you Hey, like, how many calories are you eating? Yeah. Which I thought was so cool. Like you actually told her like, hey, you know what? Doesn't matter? Because that's both on my camera. And it actually doesn't say anything for you. But okay, like, for that reason? Like you're not very tall, right? Want to have meters? Like that means that we did have to cut off pretty low calories. Yeah. Which is unfortunate.

Linn: 18:11

Yeah, it kind of sucks to be short sometimes. That actually fun fact, Johan, but actually happened again yesterday. colleague of mine asked me if I could share with her how I did my weight loss. And I was like, like, the calories and stuff. And I was like, No.

Johan Vesters: 18:33

I think that's cool. Because I even get that question sometimes on Instagram selfies with like, the car. How much? Like, what are your macros? Yeah. But it doesn't matter. My macros are, you know, like, you're, you know, you're, you're taller than me or whatever, you know, like less muscle or, you know, everyone's different, you know? Yeah. So that's actually funny that they asked me Yeah, because, sure, we have to go lower. You got, we got a good amount of progress, too. And then we'll just hit a spot where we like to pay, you know, we've been gone for a little while. We lost body fat, blah, centimeters in a weight, etc. But we did kind of notice, like five feet back was kind of like going going down, you know, didn't feel that great anymore. Yeah. Plus, we have Christmas coming up was tough. So you figured, hey, let's increase.

Linn: 19:25

Yeah, I remember I was struggling to recover from the gym. I was really for like, all the time.

Johan Vesters: 19:32

And that's really something we got to remember too. It's like, hey, you know, we sometimes we want to keep going. Because we have this goal. But then if you really notice like in life, daily life, it's starting to show up. And we're noticing just mood wise how the workouts are to recovery, those kinds of things like, post Christmas again, you know, let's bring you up before that, and then have a break, which we do have to do, which I think still is. I will say like these days, there's way more emphasis on making smarter and more coaches are actually feeding their clients as well. But what I'm still seeing, it's like, Hey, you sign up, okay. You want to lose weight. Okay, cool. These are weight loss characters. Google's got no context like no looking at, hey, where are you at maintenance for a while before that. Oh, no, how much have you been trying to dye it? Because if that's been all the time, maybe let's first do a maintenance phase. Okay. So difficult when you brought it up, when we basically just finished bringing your grab maintenance, which took just about two ish months, two and a half.

Linn: 20:48

Yeah, I think we started reversing the week before Christmas. So no, like, No, I did like a diet break and maintenance during Christmas. And then we started like, in I think we started increasing with about 100 calories a week. And I think now we're down to like 10 grams of carbs a week to just like, see how far we can push it? Yeah, which is great. So yeah, I've never done this before, like a slow reverse. And I'm actually loving it. Because one thing is, like you said, you're sort of still able to be a little bit in a deficit while you're reversing, because you're doing it so slowly, as we have done because we had the time for it. And I would like to do it. I had had like months to go. But the other thing is, and I haven't told you this one yet, is I'm learning so much from changing my macros every week in my app, Coronavirus, which we use. So I'm actually seeing now that even on the days when I are not able to stick to my plan meals, or you know, I have to eat more out or whatever it is that sort of makes up my day in a way that I haven't wasn't planning for. I'm still hitting my macros. So I'm actually getting really, really good at knowing what to eat, to sort of stay within my range of calories and also hit my target of proteins. So that's pretty awesome. Yeah, yeah, I

Johan Vesters: 22:30

do think it's awesome. Because Because like you said, the slower birds like for the listener to like, we don't have to do that realistically, like you could also jump back to rankings, but you didn't want to lose more body fat you have the time. We also haven't really, so the card was quite long to or at least the total time spent dieting. So it was time for break. So if we have the opportunity, like go slow, take our time. And that was

Linn: 22:59

because we we have to like, get me straight up to maintenance. Because my next cut, we won't have that same timeframe. Yeah. So that's also one of the reasons I want it to do it now was because I had the opportunity to do it. So it was perfect.

Johan Vesters: 23:14

And I think it's very cool to hear that you're actually still learning from that. So when I was 16, you're still progressive, you know. So that's really cool, too. Because I think what macros to look, I think we tend to overcomplicate it. And I think still most people don't get a chance to apply it correctly, which is not their fault. Usually, it's just like a lack of understanding or knowledge showing them. But I think that's super cool to hear. So thanks for sharing it to me, but also the listener like, Hey, if you actually do put time and effort into this thing, and you focus on your macros, you could actually learn so much from it.

Linn: 24:00

Yeah, it just becomes easier. I understand that it's not for everyone. I know that some people find it triggering or you know, whatever issue they have with it. But if you don't want to do it just because you know, it feels like a lot of work, which by the way, it's not when you've done it for a while it's like five minutes. But if you can do it, then then do it because as you have mentioned in the intro like me sort of enjoying myself on vacation now is so much easier because that because I've been tracking so much and learning so much about what I put in my body. I am now able to go on vacation for a week or two without tracking anything and still maintain my weight and feel great and get enough fiber and like feeling good. I had one vacation where I didn't track anything at all for a whole week and I had gained 300 grams when I came back home. So and that comes from tracking so much and sort of knowing what different combinations of food will do for my macros so I could just pick up my meals with sight alone. I didn't have to track and Ma'am, and that's that's freedom for me like, because when you know that as well, you don't stress because I still hear hear my friends or family say like, oh, no vacation coming up, I'm going to gain so much weight. Oh, well, I'll have to do a boot camp when I get home haha. And I'm like, well, that's not very fun. So yeah,

Johan Vesters: 25:51

I'm not sustainable, you

Linn: 25:53

know, and then you have to do like the really hard diet 14 days before you go because you have to look good in your bikinis and then you know, it's just, I've been there myself, and it's so exhausting. But it's not a very, very great lifestyle.

Johan Vesters: 26:08

Yeah, it's a different mindset. It's like, instead of doing this as a lifestyle thing, where you're actually changing shirts so that you can stay lean, and get the results and stuff, but also have a good relationship with food. Yeah. Like, there's so much difference compared to like, I'm just going to, you know, suffer for 14 days, and then leave from our trip, because it's going to bounce back up in no time. Yeah. It's, we have to move away from that just as a society, we got to stop doing that shit like that. That's why the challenge is like, I mean, we can contrast as well in our community to like, it's not like a fat loss challenge was the hardest. Let's see who can lose the most weight and stuff, you know? Yeah. It's

Linn: 26:58

article 50 newspapers in Norway, like around Christmas times is horse horse. Sled. I mean, I used to, like, read that stuff. And like, eat it up when I was younger, because I thought that was like true. That's good. That's a good diet. I will lose five kilos in three days. That's awesome. Let's do it.

Johan Vesters: 27:20

Yeah, cool. We can. Yeah. It's wild. But unfortunately, that's that's the stuff that sells. That's where people fall for them. Yeah. We just see the one around Christmas that was likely to connect a bird diet or something.

Linn: 27:36

Yeah.

Johan Vesters: 27:39

We're just like, everything you need to step.

Linn: 27:43

One thing to Yeah. But I think like, I think I've done all of it. Like, have you ever heard of like, the hospital diet, like the diet they put people on before they go into to, to operate on them, and they have to eat like only vegetables for seven days or something and you just lose like, a lot of weight in seven days.

Johan Vesters: 28:11

Screen actually happened like, I'm just looking at now. Like, what is the hospital? Now but like, even like, because I even here to? I've had people telling me like, yeah, I you know, I went to the doctor. And the doctor told me, I just need to lose weight. Is it okay, cool? Sure, people know that you could lose weight for one day, you know, but like how? So they asked, okay, okay, but what do I do? How should I lose the weight? How do I lose 10 kilos, whatever. I just, you know, just eat 800 calories per day. count calories. I've heard that multiple times. You know, it's not just like the one person so there's actually people recommend them multiple people to eat less than 1000 calories. Which, are you going to lose weight? Yeah, of course. You can literally start from yourself. But you know, like, it's not going to work long term. Sometimes, you have to go low. And we didn't go that low, by the way. But sometimes you have to go on cabinet. Yeah, no. It needs to be context. And it needs to be shown the people like how do you actually do this? Because sure, either, like let's say, even for someone who would be put on a 800 calorie diet or whatever, like, let's say they really have to lose weight ASAP, you know. And if it's in a controlled way, you know what, it could even be a way to do it. But then they still need to really make sure that that person who's sticking to it is able to control the way back up again. And only does that for a very short time. Because that's not what happens because they go to the doctor or whoever they see the magazine will do the restrictive diet. They think Oh, cool. 800 calories. Let me try that. We go for two, three days. The hated and then the rest of the week. It's just normal. It's yeah, we get it again.

Linn: 30:26

I think maybe some of the challenge is that like, like we talked about, I'm a very different personnel. I've said this to you so many times, like, I'm so much calmer, like, I don't stress before Christmas, I don't stress before a holiday. I don't stress with reaching my end goal with which by the way, probably when I've reached that goal, I'll probably have a new goal. So this is like, like, it's not like I'm gonna stop one day. And then I'm done. Like, I want to live a healthy life lifestyle for the rest of my life. But I think that to get there, to where I am at now. It was hard. It took a commitment to you and the process. And myself, like you said, own up to your own bullshit, I had to work on my stress management. I had to work on my sleep, which by the way, before I started working with you, I was like, struggling to maybe get like, fifth five or six hours. And now I'm like, doing seven to nine on a regular basis. That's stress management. I mean, my resting heartbeat went from, like in the 70, something to like 59. And I've also had full transparency I had, during my 16 months working with Johan I had a longer break from coaching a couple of months because I actually had sort of burnout or whatever you want to call it. I was actually on sick leave from work. Because cuz I had been there had a lot of things that had been happening in my life for many years. And I thought I sort of just reached the point where I sort of couldn't do it anymore. I needed a break from like work. And I was honest with Johan and I said, I can't do coaching now I can't commit to tracking or failing, just filling out the check in felt like too much for me at that point. So I said to him, I need to break off this coaching from now from today. And I will reach out when I'm ready again. And I did and that's that was a year ago. So no, we'll go. So there's a lot happening in in this process. There's not a lot of going to the gym a little bit more or eating more fruit. Like I've worked with everything to be come who I am today when it comes to fitness and lifestyle.

Johan Vesters: 33:42

Yeah, I mean, again, like thank you for sharing all this. Because I mean, first of all, yeah, I mean, you're the first you know, kind of mind who I get on a podcast, it's like, I also know that a lot of people wouldn't share stuff with women be comfortable enough. And actually, you know, I asked you for this podcast, and you were like, know what this idea makes me really uncomfortable. So yes, that's fun. But like, I think it's so important to talk about this stuff. So thank you again, like, Yeah, I think not to think about that. I think it was a little under a year ago because it must have been Do you think it was around the summer of last year? Like just

Linn: 34:27

Yeah, May June? Yeah. Yeah.

Johan Vesters: 34:30

Took a short break, and then we picked it up again. But even just in that moment, just being completely honest and saying, hey, you know what, like, right now? There is a lot going on, you know, what burned out of stuff work and all that. You didn't let that get to you either. You know, you of course it was easy, but you still showed up for yourself and you work through it. As difficult as that is.

Linn: 35:03

I think that transparency you know, like I did ask for help like my doctor, I asked for help with my doctor. I actually also reached out to psychologists for the first time in my life. So I just had some sessions there just to work through stuff. And I was honest with my closest friends and family. I And also my boss might, I didn't tell everyone at work why I wasn't sickly. But I told my boss like, I'm struggling a little bit. So need a break to like, stabilize again, basically. And I think, because I was getting a lot of like physical symptoms on my sort of mental struggles. And I think the fact that I recognize that and went to the doctors and was honest with the people around me and you is what made me bounce back as soon as I did like as fast as I did. Because I think if I had kept it to myself and kept pushing for another six months, I would have hit a wall and be one of those people that take it too far. And then you're like, out of your job for like six to 12 months and like really just have a because I feel like it was more like in the face of symptoms of you're getting to a point of a proper burnout. But I did something before I reached that point. I was not happy. So yeah. And that's also back to the picture pictures. You mentioned, Johan that I sent you before Christmas. I took the first picture I took that was January of 2022. No 20. Yeah,

Johan Vesters: 37:01

first. Want to say that December 21?

Linn: 37:07

Yeah, maybe December? Yeah, I think so. So I took that photo. And I took the last photo of myself. My cut before we started the reverse, and sort of put those two pictures together. I think I also had a couple of other pictures like in between, but I was comparing the first picture with my last picture before we started reversing. And I could immediately see like the changes on my body. Like you can see I have a lot less body fat. But the biggest change, which also because I sent this photo to a lot of my friends and family I was like wow, look what I've been through for like the last year. And they're nobody commented on my body. Everybody commented on my face, because the girl in the first picture looked so like almost defeated. Like, I was like my whole posture. My look in my eyes, everything I looked so like defeated and sad and just unhappy. And in the last picture, I was like, I had a different posture, and I was happier. And you could just see like, there was so much more life in me in the last photo. So that was when I got most comments on actually, like, so much happier. Ready to kick ass.

Johan Vesters: 38:39

That's why I messaged you on Instagram to like, I can really tell you know, yeah, you can just not like in the way you can like show up on social media stuff. It's just, you can just get excited to go like I get excited to go to the gym now because I still gotta get my shit together to not really don't like i i can tell like I've seen that changed over the over the last couple of seasons. Oh, six a couple of 16 months, I should say. Yeah. And that's been so cool. Yeah, it's been super cool to see that. And now it's

Linn: 39:19

really hard.

Johan Vesters: 39:21

Yeah, also. But like the change now as to where in the beginning, you probably didn't feel very confident in terms of reaching your goals and kind of keeping it there. Now it's kind of like, Hey, let me set new goals. And that next card will be fine, because we just know.

Linn: 39:41

Honestly, in the beginning, I wasn't even I wasn't feeling alive. I was like, I just went through the days like, there was no I wasn't excited about anything. Basically. That was what I was gonna say it was really hard. But it's been so rewarding to sort of see that I was able to sort of pick myself up from a very dark place and just do the work and it was so hard, but it did the work. And now I'm at the point where sort of like maybe even like my dad is like, Oh, you're such a different person. You look so happy like it's so great. I'm so happy to see who you are today. Like you're you're doing so well because I mean, a lot of my family and friends knew like, the things I've been going through the last couple of years, they know that I've been struggling with, like, my self image and the way they're like, trying to get back to my old self, but not really getting there. And like, when you're almost done a change, you'll go back to back to scratch kind of thing. Like, it's been a struggle for a couple of years. So I think they are really happy to see me actually making it now. Because they see a bit of the old one again, the one who is excited about life.

Johan Vesters: 41:07

Wow, I mean, like, that's, that's really changed, you know, like, it's, it's, this is, this is way more than just a lower number on a scale or 70 acres or whatever, you know. Yeah, that's so cool.

Linn: 41:22

But I do see, like, a lot of people talk about, you will not be a happier person because you lose five kilos. And I see their point, like, No, you won't. But to be honest, for me, losing the body fat and sort of getting a more. Being more consistent in the gym, is part of like, it's not only meant mental health things, or something like that. It is also because before I started working with you, if someone invited me to, let's say, our birthday party or a dinner out or something, I, I got really stressed. Because nothing in my closet would fit me anymore. No, like, my pants were two tights. My tops didn't look well anymore, because they were too stretched out. Sorry, my phone is sorry. Like none of my dresses would fit anymore. Like it wasn't fun. I wasn't excited about getting dressed up and looking nice and going out. Like I I was hoping I would get sick. So I didn't have to go because I wasn't enjoying. And I remember someone said to me just buy new clothes. And I was like, I cannot change my entire wardrobe. Because we were talking about my, my everyday clothes, my work clothes, my like, outside activity, clothes, everything was too tight. And I was like that that's not a solution. So yeah, you won't be happier when you lose five kilos. But all the things that you do, to lose those five kilos will make you happier, because that's what made me happier. That's what I'm so happy. Now, even though I have five kilos left, is because I'm more consistent in the gym, I sleep better. My daily activity levels went from 567 1000 steps a day to now an average of 10 I get more sunlight, I do more stress management. I nourish my body I eat drink two liters of water every day, like everything I do to sort of lose that weight or that body fat is part of why I'm so much happier today.

Johan Vesters: 43:51

Which were just super cool to hear because you're right. Because you like the actual number will make you happy. But the whole, like the whole process that comes with it. And to go through the thing that the person you need to become to achieve. Like that's, that's what's gonna make you literally become the person you want to be.

Linn: 44:11

Yeah, I feel like when you start when you're consistently lift, lifting weights, like going to the gym lifting heavy weights. You get stronger physically, of course I did. But you also get stronger mentally because you you're building your confidence. And you're and you're managing to do new stuff you didn't do before, like maybe I know a lot of girls are scared to sort of going to the weight section of the gym, because they think that belongs to the boys. So imagine the boost of confidence you will have when you stopped doing that on a regular basis. Or maybe you were scared of heavy weights because you thought it would make you bulky and then you understand that it's important to lift weights and then you start lifting heavy weights. And you actually notice how strong you are. So yeah, it's it's all the things to do to reach that goal. will for sure be part of making a happier person more confident

Johan Vesters: 45:18

than even just showing up with a gym, just not worrying about that like stepping into that weight section and being cold. Which I can imagine too because I'm just having a look now at your file like, to basically since like, January, we've increased by 430 is almost just what 350? Yeah. Just about like this week. We're at the same week. So. Yeah. But like, how has that felt? Like, have you noticed? I mean, you're already kind of set up for like, the difference at the gym. But throughout the process, because I actually want to go back just a little. Because in the beginning of this refer side, we're not really that excited about it. We're not really. Yeah. Yeah, to get used to it.

Linn: 46:13

Yeah, I mean, I wanted to do a short diet break, and then go back to the, the deficit to lose, you know, because I was so close to my goal. And I remember talking to you about, can we plan for next year? Like, how should I do the next phases? And I gave you to like a plan a plan B, and you called me and you were like, tell me about plan A and plan B? What are the reasons for the two plans? And I told you the reasons and then you were like, so which plan should you do? I was like, I need to do Plan B, which puts me in a maintenance phase for much longer. So you basically just had me sort of reason out myself that, okay, I need a break. I was excited going into to the river reverse or maintenance phase in a way that I've always liked going to the gym, like I've been training for years. So I was excited to get more food so that I could because I was struggling to sort of increase my weights at that point. But I was very nervous about the weight, because it can still be a little triggering for me with the weight, I'm learning in a much better way. Like now I try to view my weigh ins as data input for you. Like, it doesn't matter for me, but it's important for my coach. So that's been a lot better, but it can still be allele triggering if it spikes too much in one day. Which, of course, then, when we started reversing my weight, fluctuated, fluctuated a lot throughout the week, which gave me sort of when they went up, I was like, oh, no, we added too many calories. And when it went down again, I was like, oh, okay, we're good. Well, as you were like, but then look at your average, it's the same. You know, you're again, like calming me down being like, it's like almost a straight line. So we're good. Yeah. So I needed to, I needed to go back to focusing on the process again, like I did when I started my cut with you. And then I remember the first week you asked me to do progress photos, after we started reversing, and I didn't want to do them. Because I was scared that I was going to see a big difference in like it during that week, I actually felt a big difference. It was a big difference. But it felt to me it felt like I had gained like a kilo or two. But you sort of talked me through it. I remember we were emailing back and forth. And I did the photos anyway. And I could see like there was hardly any difference. Of course, I looked a bit leaner on my last photo of the cut. But there wasn't a big difference in the photos. Wishes actually made it easier for me to see my weight fluctuate these last couple of weeks, because I'm not too worried now anymore, because I know that the next photo I'm going to take probably also won't look that much different.

Johan Vesters: 49:32

And that's that's actually why I still push you to kind of do that, you know? Yeah, that's also I mean, it's the same thing, but even just want the refers I can think reason for yourself. It's, it is uncomfortable, especially if you've never done that before. But like doing it anyway, even though it's a little uncomfortable to then see hey, actually, no, you know what, it's actually okay. Like, that's so important because, you know, otherwise, we're just going to like, avoid stuff that we don't really like. And personally, I don't believe like that's the way to go about life. Because to go back to what you mentioned, like the polls that I can do, I want to find the ones that are a little bit more harsh. They're basically I was like speaking to my old self. And, yeah, because I had to do a lot of reflection, I had to overcome a lot of shit. Even the last couple of years, on a personal level, and I've just, I've been able to grow so much as a person, because I'm like, reflecting and addressing my weaknesses and still doing shit even though it's uncomfortable. But I want to put that out there category. Yeah. Which, you know, also did did the reverse if you still took the photos, it was a little uncomfortable for you to anyway, and then you find out. Yeah. And then you still grow?

Linn: 51:08

Yeah. Yeah, I'm actually noticed, like, because I'm, I'm, I've been reversing now for a while. And I'm going on a vacation soon, again, not stressed out. Luckily, I'm actually just excited to go on vacation for two weeks. And then you have Easter coming up. And then I know we are doing a new cut in April. But the funny thing is, reversing has been going so well. And I've sort of like I told you learn so much from that process as well. Because I've never done that before, not not a slow reverse, like we're doing now. And I've learned so much from the process. And it has given me so much in the gym. Maybe I should mention that I also started on you strength focusing or like muscle growth focusing program. And I'm really enjoying it like I'm getting stronger, and I'm pushing harder. And I can like feel the muscles in my thighs or like, like, I can feel things happening with my body. So now I'm like, Ah, man, I wonder like how much I wonder if I could like gain some muscle like, lose focus on my next cut, because I'm like, maybe I should, like bigger. So everything Are you like you learn from everything you do when it comes to nutrition and training. And but I could really recommend like having a coach to back you up and help you with like different phases. Because that's how you learn, if you just do a very quick diet, go back to normal. And that's it, then you probably wouldn't have gotten to know a lot about yourself or your habits or the way you eat throughout that process. Because that's what I did the first time I did a diet for a while done with that, and I gained the weight again, because I mean, my habits hadn't really changed at all. Basically, I just followed a plan. And when the plan was done, I didn't have a plan. So

Johan Vesters: 53:33

you think I'm getting close to the three hour mark? So I do want to be respectful of your time as well. Do you think so? What what did you think was harder, the actual cut or then the process after kind of like, almost maybe doing an after where it's like more like the habit changing that keeping it off part of being okay with even more those kinds of things.

Linn: 54:01

I think they're equally hard, but in different ways. Different. Yeah, because on a cut, it's hard to stick to your macros, and still live sort of, it's like I noticed for me, I need to say a bit more no to stuff because it's just like sitting at a party and don't touch any of the good food on the table because you're on a kind of thing. So I the cut is harder because it I feel like it's sort of requires a certain certain amount of dedication for that face. Like if you're doing a 12 week cut, you sort of need to focus on your cut for those 12 weeks. And of course, it's not fun to eat less food and don't have as many treats. Nobody likes that. I love treats, expects but the reverse is harder in a way that you sort of, that's when you really need to get comfortable with sort of your new lifestyle. That's when you need to learn to get away from the all or nothing approach which was very classical for me. I was good throughout the week, then a benched throughout the weekend. And then I was back at scratch. Then I started again on Monday and the same thing happened. So when you're doing the reverse and like trying to transition into maintenance And that's when you really get to put your new lifestyle at test. Like, that's when you need to do the whole, balanced eating, having, you know, a doughnut or a glass of wine or whatever, every now and then without thinking, Okay, I had one, so I might as well have the whole box. And since it's Friday, I might as well do this for the rest of the weekend, because I already ruined my week. So that's the hard part. Because that's when I feel like that the cut is like mentally hard, because you need to, like be very, not strict, or maybe strict in a way, like you need to sort of, do what you say you're gonna do, as in the reverse, it's mentally hard because you have to sort of, like you say, you have to own up to your own bullshit by keep, that's when you need to put your new habits or test. You know, go to the gym three times a week, even though you don't want to, because that's what you do. Now. You need to go out and get the sunlight and do your walks. Because that's what you do. Now. You need to prep some of your meals so that you get enough good healthy meals, and work for example, your lunches, because that's what you do now. That's your new lifestyle, like you take care of yourself and your body. Come into it.

Johan Vesters: 56:50

Thank you for sharing all this. I think it's super cool. And especially what you just said, like, committing to that change and, and also accepting that in a way that hey, you know, I do need to change the way I do things and, and that's a lifestyle thing, that you really want to overcome your struggles, or demons, whatever you want to call them, you know? Yeah, and reach your goals and maintain that stuff to long term.

Linn: 57:15

Yeah. And you own up to it, and like own your own process, even when people are on your go. Oh, so you're like a fitness freak? Now? You're like, Nah, not really. But you know, I do want to make better choices. So Thanks, Karen.

Johan Vesters: 57:33

No, again, like, thank you so much for for sharing all this with us. And why don't you go and Thailand in a week and a half, two weeks,

Linn: 57:44

march 11? Actually, we start flying on March 10. So it's actually a week to the day. Yeah, perfect. You should probably follow me on Instagram for a period of 14 days.

Johan Vesters: 57:59

I probably will. Allah I like following people's travels on Instagram. Yeah, you know, like, kinda like makes me feel like you've been traveling a little bit, too. Yeah. But I'll be up here in Cornwall with at least for now. Yeah, trip at some point. Now, okay, thank you. Thank you so much. I also want to ask the listener for a quick favor. If you listened to this episode, and who you recognized a lot of stuff or just struggles, you know, the things you are maybe currently going through, you know, just know that there's more people who go through exactly that. And that there's more people who are actually able to overcome that. So that means that YouTube can actually do that. It's not gonna be easy. Now, like we talked about today, like it's not easy to overcome your struggles and demons and go through that uncomfortable time. We most definitely can do it. Just kind of like have to own it like yourself. And just stick to it, honestly. And just keep going. And that's, that's maybe even the hardest part. Keep showing up. If you have a shoot day, or week or your month. Because even that summer, you actually said hey, you know what, like, right now, I just have to go through this, but you still can't go. So dear listener, if you enjoyed this episode, make sure to share it screenshot in your Instagram stories would be much appreciated. And they'll reach out to us. Feel free to reach out to Lynn you know, if you have any questions or you know what motivate you. How did you send your message? Thank you, man. I will I'll talk to you in a couple days anyway. Yes, on Monday, you're checking into the list there. We'll be back on Monday. Talk to you. Bye.