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10/19/2026

Save and share this, because this kind of advice does real damage🙏🏻

“Eat fries, then walk 1 hour 19 minutes to burn them off.”

The math is roughly right. The message is harmful. When every bite has to be paid back with exercise, food becomes debt and workouts become punishment. That’s the loop that ends in “I’ll start over Monday.”

Your body doesn’t keep a gym receipt. Workouts (EAT) are the smallest slice of your daily burn. Everyday movement (NEAT) matters far more: people who spent over two hours more a day on their feet were estimated to burn around 350 more calories a day (PMID 15681386).

So train for your muscle and to be strong at 70, never to “earn” your food.

Add instead:

✅ A 10-minute walk after meals
✅ Stand up for every phone call
✅ Two strength sessions a week

Send this to the friend who still thinks she has to earn her dinner.

Johannes 🇺🇸🤗❤️

–27.6 lbs in 6 months. But the biggest win doesn’t show up on the scale. ❤️For this woman, her health journey has been a...
10/18/2026

–27.6 lbs in 6 months. But the biggest win doesn’t show up on the scale. ❤️

For this woman, her health journey has been about so much more than losing weight.

With her coach by her side, she’s built new habits step by step - around daily routines, nutrition, exercise, and recovery. Habits that fit her lifestyle and that she can actually stick with.

And the results? Not just a physical transformation, but better sleep and feeling so much better overall.

💬 “I sleep so much better now. I don’t wake up nearly as often during the night. I just feel so much better!”

This is exactly what I want to achieve through our coaching. Not just helping people lose weight, but helping them create lasting changes that improve how they feel, both now and for years to come.

❤️ Ready to make a change that actually lasts?

Comment START below, and we’ll show you how we can help!
Johannes 🇺🇸🤗❤️

10/17/2026

Save this recipe for later ⬇️

Good to Great – ep. 1

🧀 CREAMY BOURSIN CHICKEN & BUTTER BEAN BAKE

40g protein and 11g fiber per serving. One pan, four generous servings!

In my new series, I take recipes that are already delicious and make them even better with ONE simple swap.

This time: orzo → butter beans. More fiber, fewer carbs, and naturally gluten-free!

The extra fiber slows carbohydrate absorption, potentially supporting a steadier blood sugar response than regular pasta.

Plus, protein and fiber help keep you full longer. Enjoy one serving now and save three for later!

INGREDIENTS (4 SERVINGS)

🧀 5.3 oz Boursin Garlic & Fine Herbs
🍅 23 oz cherry tomatoes
🥒 2 medium zucchini
🫘 16 oz butter beans (drained)
🍗 14 oz cooked chicken breast, diced
🧀 2 oz grated Parmesan
🌿 Fresh basil
🫒 Olive oil
🌶️ Chili flakes, oregano, salt & pepper

INSTRUCTIONS

1️⃣ Preheat oven to 355°F convection (390°F conventional).

2️⃣ Place Boursin in the center of a baking dish. Add tomatoes and diced zucchini. Season and drizzle with olive oil.

3️⃣ Roast for 35 minutes until tomatoes soften and cheese is creamy.

4️⃣ Mash the tomatoes and stir into a creamy sauce.

5️⃣ Fold in drained butter beans, cooked chicken, and fresh basil.

6️⃣ Top with Parmesan and bake another 5–10 minutes.

7️⃣ Serve one portion and refrigerate the other three for up to 3–4 days.

Want five more easy, high-protein dinners?

Comment ”FIVE”👇🏻and I’ll send you five of my favorite recipes to help you eat well and lose weight without restrictive dieting!

Follow for Episode 2 and share with someone who loves delicious, healthy food!

Johannes 🇺🇸🤗❤️

Original Video:

10/17/2026

DIRTY CABBAGE 🥬🔥
All the comfort. None of the work.

One pot. Five filling servings. 43 grams of protein each.

It has all the rich, savory comfort-food flavor you want—without spending your evening rolling cabbage leaves.

🔖 Save this for Sunday so you have the full recipe ready!

DIRTY CABBAGE — 5 SERVINGS

APPROX. PER SERVING

488 calories | 43g protein
15g carbs | 28g fat | 5g fiber

MEAT & VEGETABLES

• 1½ lb lean ground beef
• ½ lb mild or hot Italian sausage
• 1 small head green cabbage, roughly chopped (about 1½ lb)
• 1 small yellow onion, diced
• 1 green bell pepper, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced

SAUCE & BROTH

• 2 tbsp tomato paste
• 2 tsp Worcestershire sauce
• 1 cup chicken broth

SEASONINGS

• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp salt, plus more to taste
• ½ tsp black pepper

CORNSTARCH SLURRY

• 1 tsp cornstarch
• 2 tbsp cold water

INSTRUCTIONS

Brown the ground beef and Italian sausage in a large Dutch oven, breaking the meat into crumbles as it cooks.

Add the onion and bell peppers. Cook for 4–5 minutes.

Stir in the garlic, tomato paste, Worcestershire sauce, smoked paprika, garlic powder, onion powder, salt, and pepper. Cook for another minute.

Pour in the chicken broth and scrape up all those flavorful browned bits from the bottom.

Mix the cornstarch with the cold water, then stir the slurry into the pot.

Add the cabbage in batches and stir well. Cover and simmer for 20–25 minutes, stirring occasionally, until the cabbage is as tender as you like it.

Taste and adjust with more salt, pepper, smoked paprika, or Worcestershire sauce if needed.

💬 Want more dinners like this? Comment EASY and I’ll send you my 5 favorite one-pan dinners I make on repeat.

Send this to your comfort-food friend—she needs this in her week.

Johannes 🇺🇸🤗❤️

10/16/2026

🛒 SAVE THIS before your next grocery run! 👇

Here’s something I learned after years on the inside of the food industry:

The biggest challenge isn’t knowing what’s healthy. It’s making healthy choices in an environment designed to influence your decisions.

Think about it.

You walk into a supermarket with a shopping list. But suddenly there’s a special offer, a new protein snack, or a product promising better health.

And before you know it, you’re buying things you never intended to buy.

That’s not a coincidence. I’ve seen these tools firsthand:

👀 Eye level is paid for. The products you see first are often the ones with the biggest marketing budget, not the best food.
🏷️ “Buy 2, get 1 free” is used most on snacks and drinks, not on broccoli.
📦 The front of the package is an ad. The ingredient list on the back is the truth.

But understanding how the system works changes everything.

You don’t have to avoid every processed food or spend a fortune on organic groceries. Start with one simple change: fill your cart with protein and vegetables first, and look at the top and bottom shelves, not just eye level.

Because the best way to beat the food industry’s marketing isn’t more willpower. It’s knowing how the game works.

📲 SHARE this with the friend who always comes home with more than was on her list.

👉 FOLLOW me for more insider knowledge from the food industry and practical advice on eating healthier without restrictive diets.

Johannes 🇺🇸🤗❤️

10/15/2026

HIGH PROTEIN BREAKFASTS – EP. 1

Why this combo matters: protein and fiber at breakfast are what keep you full and steady until lunch, instead of hungry again by 10 am. Most ”healthy” pancake mixes give you neither. These give you both, from real food.

Save this simple recipe ⬇️

INGREDIENTS (1 serving)
🍠 5 oz cooked, peeled sweet potato (1 small–medium)
🥚 2 eggs
💪 1 scoop (25g) unflavored or vanilla whey protein
½ tsp cinnamon + a pinch of salt
🧈 A little butter for the pan

HOW TO
Cook the sweet potato until completely soft. Microwave: poke holes, 5 min, flip, 5 more min. Oven: 400°F for 40–50 min.

Peel and mash with a fork. Mix in eggs, whey, cinnamon and salt.
Butter a pan on MEDIUM heat, not high. That’s the secret.
Make them small. They’re much easier to flip.
3–4 min on the first side until golden and set, then 2 min on the other.

I top mine with plain Greek yogurt and homemade blueberry chia jam.

Per serving (excl. butter and toppings): 387 kcal • 35 g protein • 28 g carbs • 13 g fat • 5 g fiber

Save it 🔖 + send it to a friend who wants a better breakfast.

Johannes 🇺🇸🤗❤️

🙋🏼 PS. Love this kind of food? Want to lose weight the Scandinavian way – with real food, no calorie counting, and no starting over every Monday?
We’ve helped 20,000+ women, backed by The Coaching Guarantee.
💬 Tap the link in my bio to book a free call with my team.

10/13/2026

Save this recipe ⬇️

Crispy on the outside, juicy on the inside, and absolutely delicious!

These homemade chicken nuggets are packed with protein, easy to make in the air fryer, and something the whole family will love — including the kids 🙌🏻

🍗 CRISPY HIGH-PROTEIN CHICKEN NUGGETS

4 servings | Approx. 47g protein per serving (including ranch)

For the chicken:
1.3 lbs chicken breast
⅓ cup cornstarch
2 eggs
½ cup panko breadcrumbs (gluten-free or regular)
⅓ cup finely grated Parmesan
1 tsp garlic powder
1 tsp paprika
½ tsp onion powder
½ tsp dried oregano
½ tsp salt
½ tsp black pepper
1 tbsp olive oil

🥣 Creamy Garlic Parmesan Ranch:
1 cup plain Greek yogurt (0% fat, 10% protein — full-fat works great too!)
¼ cup finely grated Parmesan
½ tsp garlic powder
½ tsp onion powder
½ tsp dried dill
1–2 tsp fresh lemon juice
Salt and black pepper to taste
Fresh parsley
A splash of water for the perfect consistency

👨‍🍳 Instructions:
Cut the chicken into bite-sized pieces. Season with salt, pepper, and half the garlic powder.
Prepare three bowls: one with cornstarch, one with beaten eggs, and one with panko, Parmesan, and the remaining spices.
Coat each chicken piece in cornstarch, dip into the eggs, then press into the panko mixture until evenly coated.
Lightly spray with olive oil and air fry at 375°F for about 12 minutes, flipping halfway through. Sprinkle a little extra Parmesan on top when flipping. Cook in batches if needed, until the chicken reaches an internal temperature of 165°F.
Mix all the ranch ingredients until smooth and creamy, adding a splash of water to get the perfect consistency.
Serve with a big, fiber-rich salad for a complete meal!

💪🏻 Approximately 47g protein per serving, including the ranch!

Share this 💌with someone who needs to try it.

Johannes 🇺🇸🤗❤️

P.S. Want to lose weight without giving up delicious food? That’s exactly what we focus on in my personalized coaching — making healthy eating work in real life, with food the whole family loves. Learn more through the link in my bio or visit johannescullberg.com

Maybe the problem isn’t that we’re doing too little for our health. Maybe we’re making it too complicated. ❤️We keep loo...
10/13/2026

Maybe the problem isn’t that we’re doing too little for our health. Maybe we’re making it too complicated. ❤️

We keep looking for the next diet, the perfect workout plan, or another quick fix.

But in my experience, lasting results rarely come from doing more. They come from consistently doing the things that matter most.

And here’s where I’d start:
🥑 Build your meals around real food, protein, and fiber
💪 Prioritize strength training and daily walks
😴 Protect your sleep as much as your workouts
❤️ Create routines that work even when life gets busy

You don’t need to get everything right. You need a few habits you can actually stick with.

Because better health isn’t built during a few perfect weeks. It’s built through the choices you repeat over time.

Want help losing weight in a way that actually lasts?

Comment START to watch my short webinar and learn how to join our Lighter Life Challenge!

Johannes 🇺🇸🤗❤️

Down 19 lbs and 3.5 inches off her waist. But the biggest win? Feeling good, both physically and mentally. ❤️When Eva, 6...
10/12/2026

Down 19 lbs and 3.5 inches off her waist. But the biggest win? Feeling good, both physically and mentally. ❤️

When Eva, 63, started her health journey, she was ready for a change. She wanted more energy, to feel stronger, and to take care of her health in a way she could actually maintain long-term.

Six months later, her transformation is about so much more than the number on the scale.

She feels stronger, has more energy, and has built healthy habits that have become a natural part of her everyday life.
💬 “I’ve learned so much about myself and what works best for me. I’m maintaining my weight, and working out has become a natural part of my life.”

This is exactly what I believe a health journey should be about.

Not chasing a number on the scale or constantly trying to be more disciplined.

It’s about understanding your body, giving it what it needs, and building habits that help you feel better and create lasting results.

And having someone in your corner to support, guide, and keep you on track can make all the difference.
💬 “You’ve been such an important part of my journey. I couldn’t have asked for a better coach.”

❤️ Are you ready to invest in your health, get your energy back, feel stronger, and reach a weight you feel good at?

Comment START and we’ll connect with you in DMs!

Johannes 🇺🇸🤗❤️

10/11/2026

Save this recipe for later ⤵️

Soup Season · Episode 1: 🥦High Protein Broccoli Feta Bean Soup

119g protein in the pot. 30g protein + 10g fiber per bowl.

Inspired by ’ viral broccoli soup, which I love. Why change it? His lands around 20–24g protein per bowl. For women 40+, I aim for 30–40g per meal, because our muscles respond less to smaller doses of protein as we age. So I doubled the white beans and more than doubled the cottage cheese.

It still tastes amazing. Same creamy, roasted, feta-rich soup, now one that truly fills you up and works perfectly with your biology🙌🏻.

Why? Protein and fiber slow digestion and help your gut release GLP-1, the fullness hormone that Ozempic is designed to mimic. A light veggie soup keeps you warm for an hour. This one keeps you full until dinner.

On a GLP-1 medication? Start with half a bowl. You’ll still get 15g of protein.

Makes 4 servings

INGREDIENTS
🥦 1 lb broccoli florets, cut small
🧅 1 small yellow onion, quartered
🧄 4 garlic cloves
🧀 6 oz feta
🫒 1–2 tbsp olive oil
🌿 1 tbsp dried oregano
🌶️ 1 tsp chili flakes
🧂 Salt and pepper
🍲 2½ cups bone broth
🥣 1¼ cups cottage cheese
🫘 2 cans (15 oz) cannellini beans, drained
🥬 2 cups baby spinach
🍋 Zest and juice of ½ lemon

HOW TO MAKE IT
1️⃣ Preheat oven to 400°F.
2️⃣ Add broccoli, onion, garlic and feta to a baking dish. Drizzle with olive oil, season with oregano, chili, salt and pepper.
3️⃣ Roast 30–35 min until golden.
4️⃣ Blend with broth, cottage cheese, beans, spinach, lemon zest and juice until creamy. Add water if too thick.
5️⃣ Warm gently. Top with dill, chili flakes and grated Parmesan.

Four protein-packed lunches, ready to go ❤️

Follow for Soup Season ep. 2 👍🏻

💌 Send this to the friend who thinks soup can’t be a proper meal.

Johannes 🇺🇸🤗❤️

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Newport Beach, CA
92657–92663

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