Johan Vesters: 0:00

All right, what's up guys, Episode 44 today, welcome to Talking Nutrition. Today we are joined by my client and friend Michael. Welcome, Michael, what's up? Thanks. Oh, it's it's things like good things are good. Good. Good to hear. That's what I was hoping for you. Michael is going to share a little bit about his story today, how he lost quite a lot of weight kept it off, it's now in a much better place compared to before. And the cool thing is to how he kind of like, inspired his son, for example, to eat healthier, etc.

Michael: 0:33

But also, I wanted to point this out too, because like, I think a lot of people are very busy people travel for work sometimes. And so does Michael or so does Michael I should say, and he's still managed to stay consistent, get his steps in his workouts eat healthy, even with a lot of business trips, you know, which I think is really cool. So I think you're gonna like Michael's story. So first of all, Michael, like introduce yourself, tell us a little bit about yourself kind of like your your daily life. I'm from the north of Norway, I'm 48 years old, married with three boys on 16 118 and 120 22. This year, I'm working as a project manager for a larger company, doing a lot of traveling, living and thrown them but but doing travels, I guess I would say every second every third week. Also, on my free time, I spend a lot of time with my boys football club and things like that. So I try to follow up. So it's, I guess it's it's a kind of what we call it a hamster wheel.

Johan Vesters: 1:45

You have a lot to do, right? You kind of running around, you're very active. Of course, you have your CrossFit as well, a lot of responsibilities, you know?

Michael: 1:54

Yeah, so actually, this, this journey I've tried several times before, but because as, as we are kids, and you have family and things like that you may be under prioritize yourself with with regard to how you you live your life, and the choices you take, you use a lot of time to maybe what should I say you reward yourself, at least that that's what your head thinks you are doing. Yeah, so if I go back on half year ago, I will still on the reward parts of the maybe a stressful week, you reward yourself with a couple of glasses of wine on Friday, and maybe you'll start even on Thursday. And and when you reward yourself, you I did it with, with food, snacks, things like that. My intention has always been to to change that. Not necessarily to to lose weight, but to get a better life with more energy, being able to do more of the stuff that that I actually like to do. So that was that was my intention. So I got you recommended by by a friend of mine said that Troy joy this guy, Johan and have a talk with them because he can help you with with your, with your goals when it comes to nutrition and lifestyle change us When did call you. And I think we started off around Easter last year, just before Easter I called you and what is different this time is that you have a very practical approach. And what I also like, with the way we have been working is that things are going slowly. And it is a process where you you gain some knowledge. You apply that knowledge into your daily life. And you learn and and when I say learn it's also about failing and how to cope with when the times that you are failing. So people asked me when they comment say that you have lost a lot of weight Have you have you cut carbs Have you have you cut sugar or have you what have you cut? So as I haven't cut anything by her just adjust that. I just adjusted my intake to what my body actually needs. I remember I was a bit surprised when you said that for the first two or three weeks. Just read images that will do eat then you get some surprises when you go through that just the first week.

Johan Vesters: 4:39

It's super important because this is the thing to like. It's not like a diet where we just hey, you know what are those weights? Let's jump in. Right now. I actually want to see okay, cool. So Michael, you're like you're busy. You have a lot of things going on. Hey, you're traveling for work. Okay, let's see how that goes. You know? How's that maybe changing the scenario because obviously you guys He's got to show up in food choices, maybe schedule what stuff. But exactly like you said, like, hey, let's see where you're currently at. So that we can then make changes. And it's, it's funny too, because people I was because you lost a lot of weight, and you've been able to keep it off and maintain and stuff. But people always expect, like, the strict diet, the, you know, like you said, cut the sugar, cut the carbs, etc. But we, especially in the beginning of these, we just focus on being consistent, like adding more of the good stuff, you know, keeping you for increasing protein and those kind of things. Because how were you feeling before that in terms of, because you do CrossFit too? You know, like, how did you feel there in terms of your energy? Did you try any diets before this? Because here's the thing, too, you know, when you said, you know, I wanted to, I wanted to change things, I kinda allow myself to kind of just take care of others, but not as much for me, like, how did you feel I kind of before getting started, you know,

Michael: 6:03

the energy level was was much lower, there was more hungry. Before I started this blog, I have been all the way through both the clubface that maintenance and, and also it was easier to get when I did training, I felt that I got tension. So I got muscles irritations and things like that very easy. Probably because what it didn't, didn't get what they needed. And I didn't see anything all the way to and didn't have any progress either on my training compared to the last years progress. So it has done a lot for me both physical, and mentally, it's very easy to go to the gym, or do the gym minimum three times a week now. And it's no effort, I get my steps. The only thing I quit now is running, because I've always hated running. So, so I don't run anymore. But I do a lot of walking, which makes me able to spend time with a podcast or talking or an ad, it's actually clearing the head much better. And it doesn't add stress to the body.

Johan Vesters: 7:17

Yeah, yeah. And I think that's a big one. Because additional to what people think on the food side where it's like, cut the sugar, cut the carbs. They also assume Hey, you know, you got to do a bunch of cardio, we're gonna run the marathon everyday stuff, you know, like, like, sure, I mean, obviously, you know, cardio is important, but not for fat loss reasons, we want to improve our health. But we also want you to lift your weights, of course, you know, to build that muscle, but you brought up a really good point. It's like when we focus on those steps, we can get you to move more we can get you to obviously burns more calories there. But there's so many health benefits to walking, not just getting getting walking, getting your steps in, and then clearing your head, because that's also a big plus there. Because you get that movement, though without the added stress response, which is already quite a bit from dining, you know? So we're managing that. And of course, I mean, you're busy, you know, it's also just kind of nice to kind of get that moment of recharge, you know,

Michael: 8:20

I'm not sure I actually would call this diet thing because it's find that a bit negative word we've been looking out on. What did you eat? It's like, once a week, you're talking yourself that okay, I see that you like your oats for breakfast, maybe you do that the bit proteins. And, and I've done that, and then you say that, okay, I'll see for dinner, maybe you should try to add a bit more fruits or veggies to your anecdote that we do. When you add the positive stuff, automatically. The wrong stuff goes out because you don't feel the craving for that. In the same way you did. So. So I think dieting is for me, it's a negative word.

Johan Vesters: 9:07

Yeah. Which is really good point. I tried to not use it as much. Because it's, it does, like it's almost like that thing where people think, okay, it's a diet. It's like a strict diet really. But you're very you know, you're very right, we focus on like adding good stuff. And obviously, like if we're in a calorie deficit different in a fat loss phase, we got to remove some calories, but we still focus on the feeling stuff, getting good things in and also dirt. So I thought this was really impressive, right because as you mentioned, you know, you travel sometimes you know, every two weeks or so. Sometimes quite a bit. But you you did that when you were cutting. So how did you experience the cut with your travels, getting a word cards in your steps, but then also your food choices because I think this is a man As a roadblock for a lot of people,

Michael: 10:02

I think, because you can have, we're gonna have two perspectives on it, you're gonna have the perspective on traveling, and going to a hotel and going to restaurants and things like that. So this is going to be difficult. Or you could have the other perspective on it that I'm traveling, I only have myself think about these days, I go to a buffet every day, I can make, I can make a conscious choice on on what I pick from that. And I have the knowledge now to pick those things. So and fold resonantly, I can order what I want. So I actually have full freedom, I don't have to wait for anyone, I can work my 10 hours that day I'm traveling, I can also go down to the hotel gym, or I can have a walk back to the hotel or I can I think it's a bit on their perspective as well. I can get my sleep, and I can do a lot of good things on travel, which is maybe easier to do on travel than when you're actually home.

Johan Vesters: 11:07

Yeah, especially with a lot of responsibilities. And I really liked this because we recently on a previous podcast, we talked about growth mindset versus fixed mindset. And this is like a great example of kind of like, okay, someone with a fixed mindset would be, well, I'm traveling so I can get my steps in or I can make a healthy food choices. Or I can go to the gym or track my food or something. But in this case, like you know, with a growth mindset, like Michael like, you can actually look at it this way and be like, Okay, well, I'm still gonna make it work. I'm still gonna get my walk in. Let me just kind of be resourceful and like, make it work anyway. And like you said, Mike, like you've done fine, you know, and you've been on a lot of business trips since we started working since last year.

Michael: 11:56

Yeah. And it's even now with a couple of glasses of wine on the business trips as well. So before but but you've got less than, less than less with with alcohol. And now I haven't had a drink since October. And that works fine for me. Which, especially for the mind, I feel that is a good thing.

Johan Vesters: 12:20

Yeah, I can only agree. I mean, personally, I don't drink and Kristine or our co host also doesn't drink at all. And it's like we're not we're definitely not against alcohol. And I will always tell people, okay, it's fine to drink if you're on them, you know. But I think you'll only really appreciate that difference when you make that decision.

Michael: 12:44

Yeah, I agree with you. And it's often in social events. I'm not to follow the social events sometimes. And actually, what I can say is that the first thing is Okay, the second thing is okay, well, after that, I start to lose concentration on people and lose presents the feeling of presence, then, then I just continue drinking, because I kind of felt out of the party anyway. But I actually enjoy more going to social events. Because because I feel like they have a clear mind. Yeah, the whole night. So I can talk to people. Actually both remember what they said to me. Listen in on what they say. And be present.

Johan Vesters: 13:40

Did you notice any changes? So when you made that decision? Right? So you did say it was kind of like a gradual process. But did you notice kind of like people making comments about that or just kind of question. You're kind of like asking me why.

Michael: 13:54

Yeah, people do that. It's okay. I don't I don't mind. I don't see it as a big thing. It has been a natural process. And I I won't consider myself as as as totally off yet. I don't say that this will last forever. But but this is, this is where I am now and I don't feel feel the need for it. But But when you say that I'm not going to have a drink tonight at the port is nothing and people are asking why? Why don't you drink? I find that awkward because we are grown up people and we should go as examples for our youth. You were watching the media now with the increase in, in substances there. The younger are taking and maybe you should set an example as grown up and roller given applause when people say that I'm not having a drink. Oh, that's good. That's good. Good for you. Because that's, I guess that was was is what you would say to your children. When they came home from a party and said that I said no that too. Call today or I said no to, to something else today, you would say that's good.

Johan Vesters: 15:07

Yeah. Yeah, I still think it's, it's it's weird that it's like, the uncommon thing to just not drink and just be like, ah, you know, I'm, I'm okay, you know, I don't need to drink. And that people are like surprised and they almost like when you say like, Hey, I stopped drinking, they always like assume it must have a reason, right? Like, you must have had like issues with drinking or something, but it's really like, Well, no, just making healthy decisions for myself, you know, but it's a really good point, like being the example for your kids and be, you know, for the younger generation, because I think sometimes we forget, right, that we should also set the example not just for family, even friends or people around us, you know, like, making effort to be a healthy person and being okay with sometimes saying no, but also being aware that like what you do, might even, like, positively impact someone else's life? And that's super cool. That's super important, I think. Right? Because, I mean, we are struggling with a lot of stuff. You know. So I think those kinds of things would be

Michael: 16:18

great for a lot of people. Yeah, I agree with you. It's, it's, we should, we should cheer each other more up when when people take choices, which are clearly good for both them and the people around them. And I'm not against alcohol, as you say, good wines, and you are good beers. And there is a lot of good stuff out there. People can use it, but but let it be personnel a personal choice,

Johan Vesters: 17:18

for sure. And kind of like stepping away from the alcohol, but like, just in general, to healthier choices, I think it's already difficult for someone to go and change their habits and say, Hey, I'm gonna try and eat healthy now, hey, I want to lose 510 Plus kilos, maybe I'm going to do the work now. I'm also a little uncomfortable here, I'm trying to change the way I'm doing things. So I need to support you know, but then running into friends or family or colleagues, who are just making making remarks, you know, or jokes about it. Like, that's like the last thing someone needs, you know, like, just be be proud of them and be happy for them. You know?

Michael: 18:03

Yeah, I think that's the that's the best people around can do. It's, it is. But in the end, it's a is a person choice to make your life changes.

Johan Vesters: 18:15

And this is something today I want to mention, so you've lost 10 kilos, right? So we did a lot of work during the cuts. And going back to what you said in the very beginning, right, so So with your, you know, your reward behavior, almost where you felt like, hey, you know, I kind of deserve something, hopefully we can have that you experience that during a cut to like, did you notice that as well? Or even like moving out of the cuts? Like did you notice? And you've they've kind of come back sometimes or?

Michael: 18:48

Yeah, absolutely. It was more conscious about an extra last 1515 kilos. Altogether, why we're doing okay, recognize that the reward center, but I could also plan for it. So because that was days, both under the curtain after that I probably ate twice as much in some days that I should have. But that doesn't rock the boat. If you just continue the day after or the day. Maybe you had a two day fallout. And then you got on the horse again. And that's okay. I think I think that's important. That's probably the most important thing to to learn during processes like this. Is that what you do when you fail? Because you will fail? And do do fail for three weeks? Or do you manage to, to fail for two or three days and then just hop on the horse again, because both will hit you there will be stress, there will be family parties, there will be vacations, there will be a lot of things that will stir things up. And I think being okay with that, and just trusting the process is maybe the most important thing you do.

Johan Vesters: 20:20

Yeah, it's that ability to just bounce back. And I mean, we've had a lot of talks about this too because As you mentioned, you know, stuff does come up and by no means isn't ever perfect. Which is exactly why I want to get you on a podcast to like, I think it's important to share like people's stories to show, hey, these people lost 1015, etc, kilos, managed to keep it off. But let's not forget, right between the before and after photo or between, you know, the X amount of weight loss. There's a lot of stuff that needs to happen to get to that point, like, remember to we've been working together for like a year now. And I want people to know that too. You know, like, it's a process. Exactly. Like you said, it's not going to be perfect doesn't have to be. But it's all about what you do, like how you pick it up the next day or two days later, you know?

Michael: 21:12

Yeah. Because then you don't punish yourself. When you learn you don't punish yourself for failing those, those days, you just, you just continue after Bicubic because because things thing takes time. And we are, we are watching the kids are watching Instagram, and they are watching all these people looking for that. And it's not like that. They haven't started off yesterday with that. Those Those things are built in in five years time. It's a long process. And that's my that's not my goal. But it's it is. It's not my goal with as I'm 48 years old, this is not my goal to live till 100. But it's my goal to how quality the time that I live. And I thought it was a good time to have sort of gotten motivation now in my mid life to do the change. And I hope that I can keep it. Yeah. And continue. And it's easier now than it was one year ago. And it's getting easier and easier.

Johan Vesters: 22:31

Yeah, yeah, because we talked about this to a while ago, where you you mentioned, hey, you know, I am seeing people around me kind of getting on medication and running into some health issues. And I just don't want that, you know, yeah,

Michael: 22:45

we're starting to get at that age. So, ground 50 and been stressing around for 20 years with kids and family, and a stressful job and things like that, then I think the bullet will let you know that maybe you should, should do something.

Johan Vesters: 23:04

They will always. So that being said, you know, like speaking of like the body and, you know, let it letting you know, letting you know how you're doing basically, which obviously, you know, is the opposite, like you feel way better energy, etc. You mentioned recently, how do you notice now with things like CrossFit, or when you go out skiing, or like hunting with your son, like in terms of your energy and your ability to keep up with Africa? How is that currently?

Michael: 23:34

It's well, it's quite, I think it's quite amazing. Because last, if you go Easter one year ago, we went to this mountaineering trip on skis. And, and I was, by far the latest one after him, almost dying up the hill. And I went on the trip with the same people this year, and it was all the opposite. So So I think there has been an enormous change. And I think it has a lot to do with a nutrition. Because you get I get more out of my training, I get more out of my work days. I am more effective. And also have gotten better at data has probably to do with age as well. But I also gotten better at knowing when, when it's enough when to take breaks, when it's okay to push and things like that. Or lift heavier weights now than I did when I was 25.

Johan Vesters: 24:39

You do? Yeah.

Michael: 24:41

That is good feeling? I don't think so. I don't lift as heavy as I did when I was 20. But at least when I was 25

Johan Vesters: 24:55

That's pretty that's pretty good. So that's, that's amazing. I mean, that's that's a 20 plus year difference, you know, and like now you're, you're stronger, which is super cool. So yeah, I think I think it's a great way to show people. Hey, you know, you're in your late 40s I think it's an honestly, it's never too late to improve your health, you know, because sometimes you'll hear that I can oh hey, I'm not 20 anymore. I'm not 30 anymore, my metabolism this or that or it's not as easy I'm too busy. Like, you can still do this, you know, I, you made it happen, you know.

Michael: 25:34

And I think in the age where you can start running, you can start skiing, the most important thing is that you move anywhere. But for me, it's again sitting in the office and with my interest, lifting and gaining, so more muscles has been is more important than actually running a marathon.

Johan Vesters: 25:55

Yeah, totally. That being said, right, so So lastly, want to mention something to which I thought was really cool. You You mentioned in the check in you said, Hey, I've started noticing that now, my son is actually making healthier food choices. And he's adding some more whole foods and you know, protein and stuff. Like, can you see that? Where you're like, influenced again?

Michael: 26:19

Yeah, it's quite cool. The other night, Harry's two days ago that he came in with his big ball of wood that we met together. He had been football practice with training together has been lifting some weights you do that? Is? It came in with this big bowl with oats and ELB. In what what have you done? Well, you have buttons and walls and water in and warmed it up and add few spoons of protein powder, peanut butter, and some apples and some bananas and all this. And I've seen doing that. So they He takes good choices. And I can see that because it is different things is good things in the refrigerator with what we have always had that but but I think it's less chips and snacks in the evenings. Sometimes you connect, like, when the parent starts to adjust their food and, and do things like that, that they can that can affect the children negatively but but I think if you do it the right way will actually affect them positively. Because if you stop eating, and they see that you stop eating, that's negative. But but when they see that their their dad actually always have the biggest portion for dinner. And is is getting healthier. I can't see that. That is negative.

Johan Vesters: 27:53

No, no, that's That's very true. And it's it's really, it's really about setting the example. But then also as a parent. And you know, of course not everyone is familiar with kind of like, let's let's call the right things, the right way to do things. But like also not going forward as extreme diets because of course, yeah, sure, if you're going to be on like a super strict diet where you eat 1000 calories per day, or whatever. And I've seen a lot of crazy stuff online recently, where people try to lose weight, and they do the super restrictive stuff. And they feel like shit, and they hate the whole process. And they've been shocked. Of course, that's going to give a bad kind of like example. But if you do it in a better way, a more healthier way, I guess. And of course, you know, things like tracking and stuff, I do still think sometimes we kind of want to maybe do that like a little more sneaky or etc. And or at least have our ways to take care of that stuff. There is a better way of like setting the example. And showing, hey, you know, my, you know, my dad or my mom is feeling better and making better healthier choices. You know, and that does translate I think, you know, it's important.

Michael: 29:08

Yeah, I think it's important to there is a there is a crisis in the world, whether whether children move less, I get getting bigger and they're getting less healthier. It's not just up to the school system to talk nutrition about them. I think we as teachers as parents, we should we should talk with them and giving them the knowledge to take their own choices because they have to make their own choices in the in the end anyway. So when they have felt the difference between eating good food and eating shit food, I think it's easier for them as they get older to to eat the good stuff. And we also say to them, when we see that they they are running out and there is there is this whole processed pizzas lying around the house for four days that it's okay for a few bills let's Shall we drive? Shall we try to fish meal? And I think that that is totally that is not giving, giving kids

Johan Vesters: 30:20

problems? No. I think a lot of times too. It's almost it's almost like the As the parent goes about it almost you know, where they kind of go into it with just sort of wrong expectations or something. I don't know, it's, it is a tricky topic, I will say, of course, it's difficult. And kids already are so much influenced by everything. And then there's obviously social media, which is just getting crazier by the day.

Michael: 30:48

But the good thing is that when you eat together with them, we try to always have dinner together and have some meals together. And that is the new then we as parents decide what's on the table. And I think, as you said before, it's more about setting an example. So because they don't listen to what you say they they see what you do.

Johan Vesters: 31:14

That's a really good point. That's actually a really good point. That's I think that's a good rule to kind of, like stick to as a parent, I guess. Like showing them how to do it. Yeah, because telling someone and this even goes into coaching stuff, like just telling someone, okay, do this, this is what you're supposed to do. Like, it doesn't work that way, you know? Awesome, not. This was actually a great conversation, we talked about a lot of stuff that I actually didn't expect yet, you know, like getting into parenting and stuff. But that's cool. So. So that being said, I want to ask you like, is there anything else that you kind of wanted to share with the listener? Is there some, like main takeaways or

Michael: 31:56

anything that I think is a, it's been a good process, I think, what you do and your perspective on the nutrition and the training and things like that has been very helpful. We've been working together for a year, I don't think people need maybe to invest a year. But to invest some time with a coach like you is very beneficial, I think it's a small investment, for a very good outcome. If you're, because you will gain a lot of knowledge in the process. And even if you don't succeed, whether two months or three months you decide to do, you will gain the knowledge. And when you try again and again. And you don't punish yourself for failing a few times, you will eventually succeed. So take the small steps, and try to try to jump on the horse again as soon as you fall off. And I think that's that's the main message. So thanks for letting me join your podcast.

Johan Vesters: 33:06

Yeah, of course. And thank you for sharing your story. I think it's just cool to hear from from your side. And, of course, you know, we talk about our clients and stuff all the time. But it's like, though, you're actually here to kind of share your experience how you kind of see things and again, I mean, you're setting the example I think that goes for I mean, obviously your kids but even to the listener to you know, we have people listening from all ages, but you know, you're 48 you still make it happen. You can most definitely reach your goals even when you're busy when you're traveling and stuff. It's it's a process like you said we can most definitely do it. Yeah. So that being said, thanks for listening. We will be back on Monday with a new episode with a guest again. And as always, if you got inspired by these, you know getting inspired by these episodes, feel free to share them in your Instagram Stories. Drop us a quick review on Spotify or Apple and then we will talk to you soon