A meeting with nutritionist Olga Ozerna on the NextUp platform

On March 18, 2026, the “Young Ambassadors of Peace” community held another online meeting on the NextUp platform, bringing together teenagers, mentors, and educators around a topic close to everyone’s heart: “Health: Body, Clear Mind, and Inner Balance”.

The special guest was Olga Ozerna—a certified nutritionist, member of the American National Association of Nutritionists, health coach, and author of the transformational program “Formula for Transformation.” Olga has over five years of experience working with women and young people, helping them develop healthy habits and restore harmony with their own bodies.

The meeting took the form of an open dialogue: participants could not only listen but also ask their own questions. And they didn’t hesitate—the conversation turned out to be sincere, lively, and extremely helpful.

The main takeaway: taking care of yourself means preserving your resources

From the beginning, Olga focused on healthy eating as a form of self-care. Mindful eating and conscious choices create the foundation for energy, clear thinking, and well-being.

“With inner strength, you sense when to eat, sleep, or move—then daily life flows more easily,” Olga shared.

She highlighted that good nutrition supports health, energy, and balance—all essential to studying, creating, and achieving goals.

The meeting participants experienced this firsthand—every question from the young people was filled with a desire to better understand themselves. The atmosphere was warm and trusting, and even sensitive topics were discussed openly and without judgment.

Questions and Answers

What’s more important—what we eat or how we eat?

Olga explained that both what and how we eat are important. Eating calmly, paying attention to food, and sharing meals with others helps the body benefit more.

How can you develop a healthy attitude toward your weight and not obsess over numbers?

The number on the scale doesn’t show your true health. Weight comes from muscles, bones, organs, and body fat. Instead of focusing on numbers, pay attention to how you feel, your energy, and strength.

Olga asked:

“Who said a normal girl has to weigh 49 kilograms?”

And she advised finding support within yourself, not in other people’s standards.

Why don’t people see results in weight loss, even when they eat right?

Everyone defines “proper nutrition” differently. Results may take time—often you feel better first, and weight changes later.

Changing diet, habits, and sleep requires patience. Results may take several months.

How to stop impulsive overeating?

Olga identified three types of overeating.

The first is due to intense hunger: when a person snacks on the go all day and can’t stay away from the fridge in the evening.

The second is due to inattention: when a person eats in front of a screen and barely notices the food itself.

Compulsive overeating is an eating disorder. If you can’t stop eating even after you’re full, seek help from specialists.

Why do people often slip up when trying to eat right?

Food is not just a collection of products. It also involves traditions, emotions, habits, and the way daily life is organized. If there’s only a coffee shop with croissants near your workplace, motivation might not be enough.

That’s why change should be gradual and consistent, rather than a sudden overhaul, which often leads to exhaustion and loss of motivation.

Which teenage eating habits have the greatest impact on future health?

Olga warned: irregular eating habits in youth can impact future health. After age 25–30, women’s bodies need structure; skipping meals can lead to hormonal and cognitive issues.

She advised building mindful, caring contact with one’s own body from now on.

How does body mass index affect health, especially in female athletes?

Body mass index does not account for muscle mass and does not provide a complete picture of health. An excessively low body fat percentage in young women can disrupt endocrine system development.

Estrogen—one of the key female hormones—affects the condition of bones, muscles, the brain, cognitive abilities, and appearance. Constant pressure to lose weight in sports can lay the groundwork for future health problems.

Which foods should be limited, and which should be added?

Limit:

• packaged juices and nectars;
• ultra-processed foods;
• fruit as a standalone snack if hunger returns quickly afterward.

You should add:

• colorful vegetables;
• whole-grain products;
• seeds;
• sources of protein.

The guideline is simple: let your plate have more natural colors and foods that even your great-great-grandmother would recognize.

How can you avoid gaining weight after losing it?

The key is not a short-term diet, but a nutrition plan that a person can maintain for life.

After rapid or stressful weight loss, the body strives to return to its previous weight—a natural mechanism. Therefore, it is important to gradually increase calorie intake, maintain muscle mass, and avoid overexertion.

What are the most common mistakes when losing weight?

Most often, people:

• choose diets that are too restrictive;
• expect instant results;
• trust aggressive “weight-loss marathons.”

After severe restrictions, a breakdown is usually the result.

Instead, small but consistent changes are more effective:

• a little more protein for breakfast;
• a little more vegetables;
• a little less sugar.

“Such small changes, if made into a habit, truly work wonders,” Olga concluded.

Where to start today?

Olga’s answer was simple: start with a protein-rich breakfast.

A palm-sized portion of protein—eggs, fish, cheese, or meat—helps you stay full longer, maintains steady energy levels, and reduces sugar cravings.

The meeting left a warm sense of community and care. Participants noted that Olga spoke simply and clearly, without unnecessary complexity, yet with depth and great respect for every question.

The young people weren’t afraid to discuss even complex topics—overeating, pressure in sports, and fears about their own weight.

The meeting’s moderator thanked Olga for her “mission, depth, and help in guiding people back to themselves” and announced further collaboration.

In closing, the moderator said:

“Peace begins with each of us—with our thoughts, our choices, and our attitude toward ourselves.”

This meeting highlighted that self-care is the beginning of peace—by listening to our bodies and making positive choices.