Fat loss can be put on easy mode in 2025, and today, we explore how anyone, especially men over 40, can achieve lasting results. With advancements in fitness knowledge and optimization techniques, achieving your ideal body has never been more accessible. This podcast emphasizes the importance of establishing a daily system, focusing on movement, strength training, and a simplified approach to nutrition. By incorporating a checklist that prioritizes walking, muscle building, and a meal rotation system, listeners can streamline their fitness journey without the overwhelming complexity often associated with weight loss. Join us as we discuss actionable strategies that can transform your lifestyle and help you become the best version of yourself.

Takeaways:

• In 2025, fat loss can be significantly simplified through optimized systems and daily routines.
• Understanding your internal health metrics through blood work is crucial for effective fat loss.
• Adopting a walking-based movement lifestyle can replace excessive cardio and enhance daily activity.
• Strength training should focus on safety and consistency, emphasizing machines over heavy barbell work.
• Meal rotation systems allow for enjoyable eating while meeting calorie and protein goals.
• Community support and coaching are essential for accountability and motivation on your fitness journey.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Learn more about your ad choices. Visit megaphone.fm/adchoices

-- Free Resources --

Take the 7 Day Momentum Builder Shred Program here:

https://www.truebodytransformation.com/7dayshred867932

Get my 40 top free fat loss tips here:

https://www.truebodytransformation.com/40fatlosstips152308

3M Fat Loss System (Free Guide) → https://fatlossiseasy.com

--Take the metabolic quiz:

https://josiahnovak.typeform.com/to/uB6VzH5E

This podcast episode focuses on effective strategies for managing cravings and coexisting with junk food, particularly for those balancing family life and health goals. The speaker shares a personal story about resisting the temptation of fresh cookies and ice cream in the house, emphasizing the importance of a psychological shift rather than relying solely on willpower. A key takeaway is the introduction of the "movement protocol," where physical activity, such as going for a walk, serves as a powerful tool to disrupt cravings and refocus energy. The episode also highlights the significance of setting boundaries, like the "30-minute rule," to create space between desire and action, allowing time to reconsider impulsive eating. By reframing cravings as signals of positive change, listeners are encouraged to see their journey towards healthier choices as a game rather than a struggle.

Takeaways:

• Understanding that cravings are signals of change can help reframe your mindset.
• Implementing movement, like walking, can disrupt cravings and help manage impulses effectively.
• Using the 30 minute rule allows you to create distance from unhealthy food temptations.
• Establishing a 'craving killers' list can provide healthier alternatives when cravings hit.
• Communicating with family about dietary changes is essential for building a supportive environment.
• Creating a structured plan for when to indulge in treats helps maintain balance.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get my 40 best fitness strategies here: https://www.truebodytransformation.com/40fatlosstips152308

Many people often wonder how some individuals seem to eat whatever they want and still maintain a lean physique. The truth is that these "eat whatever" people usually skip meals without realizing it, often consuming one big meal while grazing lightly throughout the day. Additionally, they tend to be more active, incorporating movement into their daily routines, which significantly impacts their caloric expenditure. It's also essential to recognize that they might not actually be indulging all the time; rather, they're likely naturally lean and maintain a balanced caloric intake. Instead of focusing on what others are doing, it's more productive to concentrate on your own goals, daily actions, and consistency in nutrition and exercise to achieve lasting transformation.

Takeaways:

• Many people who seem to eat whatever they want often skip meals without realizing it.
• Those who stay lean tend to move a lot throughout the day, staying active.
• It's a misconception that they eat whatever they want all the time; they control their calories.
• Genetics play a role, but focus on your own actions rather than comparing yourself.
• Stop obsessing over others' results and start focusing on your own transformation journey.
• Master your daily actions, including calorie intake and consistent movement, for lasting success.

Learn more about your ad choices. Visit megaphone.fm/adchoices

• Leading others effectively starts with the ability to lead yourself first, setting the example.
• Daily habits reflect your leadership potential; consistent commitment is crucial to personal success.
• Distractions in daily life, such as phone usage, can undermine your focus and productivity.
• Your family and team observe your actions; they learn from how you handle commitments.
• Choosing healthy habits over temptations demonstrates leadership and influences those around you positively.
• Mastering one habit this week can simplify other areas of your life significantly.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Getting in shape doesn't have to be complicated; by focusing on a few key principles, you can significantly improve your health and fitness. Josiah Novak emphasizes the importance of managing your calories and consuming high-quality foods, alongside tracking your activity levels to ensure you’re moving enough throughout the day. He highlights the critical role of sleep in maintaining motivation and energy, noting that poor sleep can lead to unhealthy eating choices and a downward spiral in fitness. Josiah also stresses the need for a sustainable approach to fitness, advocating for long-term habits rather than quick-fix diets that often lead to rebounds. Ultimately, he encourages listeners to shift their mindset about fitness from a temporary goal to a lifelong commitment, ensuring they enjoy the process and the benefits it brings to all aspects of their lives.Managing your caloric intake is essential for achieving your fitness goals, whether losing, maintaining, or gaining weight.

• Focus on consuming high-quality, whole foods that are as natural as possible to improve nutrition.
• Tracking your daily steps can significantly enhance your activity levels and overall health.
• Sleep quality is crucial; poor sleep can lead to increased cravings for unhealthy foods.
• Setting sustainable fitness goals is more effective than extreme diets that lead to rebound weight gain.
• Fitness should be viewed as a lifelong journey rather than a temporary endeavor.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Check out the True Transformation Training System here: JosiahNovak.com

Message me on Instagram - @JosiahFitness with the word "INTERESTED" and I'll send you an in-depth video on how you can start your own transformation today.

takeaways

• Gerald lost 50 pounds and transformed his body.
• Community support played a crucial role in his journey.
• Facing harsh truths about laziness was essential for growth.
• Sustainability in fitness is key to long-term success.
• Mindset shifts are as important as physical changes.
• Gerald's transformation inspired his family and friends.
• Investing in health requires commitment and self-belief.
• Embracing discomfort leads to personal growth.
• Daily habits significantly impact overall well-being.
• Living with purpose enhances life choices and fulfillment.

00:00

Transformative Journey: Gerald's Weight Loss Success

02:49

Facing Harsh Truths: Overcoming Laziness and Self-Doubt

06:07

Community Support: The Power of Connection in Transformation

09:05

Mindset Shift: The Role of Mentality in Physical Change

12:06

Sustainable Habits: Key Routines for Long-Term Success

14:56

Influencing Others: How Personal Change Inspires Family and Friends

17:55

Investment in Health: Overcoming Hesitations and Building Commitment

21:05

Embracing Discomfort: The Path to Growth and Self-Belief

24:02

Living with Purpose: The Impact of Fitness on Life Choices

27:07

Final Reflections: Wisdom for Those Seeking Change

Learn more about your ad choices. Visit megaphone.fm/adchoices

If you're serious about finally losing those 20 pounds you know you want to lose.... check out:

JosiahNovak.com

and for our 3 Step Fat Loss Checklist go to : FatLossIsEasy.com

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get your FREE Fat Loss Action Plan to Drop Your first 10 pounds here: FatLossIsEasy.com

Learn more about our True Transformation Program here: https://www.truebodytransformation.com/vsl-page-page669295

Learn more about your ad choices. Visit megaphone.fm/adchoices

Check out the FREE Fat Loss Action Plan here: FatLossisEasy.com

Learn more about our True Transformation Coaching program:

https://www.truebodytransformation.com/tt-go

Learn more about your ad choices. Visit megaphone.fm/adchoices

Iggy is an OG when it comes to running successful online businesses and today we dive into systems, management and dealing with the stress of being a man of high integrity.

Check out the True Transformation Fat Loss System here: https://www.truebodytransformation.com/vsl-page-page

Learn more about your ad choices. Visit megaphone.fm/adchoices

Check out the True Transformation System for Men over 40:

https://www.truebodytransformation.com/vsl-page-page669295

Learn more about your ad choices. Visit megaphone.fm/adchoices

https://josiahfitness.gumroad.com/l/3m

Learn more about our Transformation System here:

https://www.truebodytransformation.com/tt-go

Learn about BioPtimizers Here

Learn more about your ad choices. Visit megaphone.fm/adchoices

Check out Bioptimizers Here:

https://bioptimizers.com/shop/products/magnesium-breakthrough?rfsn=7823574.fbf24f&utm_source=refersion&utm_medium=affiliate&utm_campaign=7823574.fbf24f&coupon=TRUE

Learn more about your ad choices. Visit megaphone.fm/adchoices

Check out the True Transformation System here: https://www.truebodytransformation.com/vsl-page-page669295

Learn more about your ad choices. Visit megaphone.fm/adchoices

From understanding initial weight loss patterns to dealing with the frustration of stalled progress, Josiah shares practical advice and personal anecdotes to keep you motivated and on track. Whether you're a high-level earner with a busy lifestyle or someone looking to transform their physique, this episode is packed with actionable tips and strategies.

Join us as we explore the journey to becoming a lean legend, where fitness is just one pillar of a well-rounded, fulfilling life. Tune in and discover how to maintain your results long-term while balancing mental, physical, and spiritual health.

bioptimizers.com/true

MNLY: http://buy.getmnly.com/discount/JosiahNMNLY?redirect=%2F%3Fafmc%3DJosiahNMNLY%26utm_campaign%3DJosiahNMNLY%26utm_source%3Dleaddyno%26utm_medium%3Daffiliate

3M System Application:https://www.truebodytransformation.com/offer-sales-page-page

Learn more about your ad choices. Visit megaphone.fm/adchoices

http://bioptimizers.com/true

http://buy.getmnly.com/discount/JosiahNMNLY?redirect=%2F%3Fafmc%3DJosiahNMNLY%26utm_campaign%3DJosiahNMNLY%26utm_source%3Dleaddyno%26utm_medium%3Daffiliate

Building a Superior Body: Simplifying Health and Fitness

Welcome back to the True Transformation Podcast! My name is Josiah Novak, owner and founder of thetruetransformation.com. If this is your first time here, welcome! We help high achievers master their bodies and, in the process, master their mental and spiritual health with a simple, streamlined process we call the 3M System. This system, surrounded by accountability, coaching, and community, is an unstoppable force for guys who want to take their power back, build their confidence, and ultimately look, feel, and perform their best.

I've been doing this for the better part of 20 years. I became a personal trainer in 2004 and have worked with thousands of guys through low-cost programs, high-level coaching programs, in-person events, and hands-on personal training. Today, I want to share some of the important lessons I've learned from helping others and from my own journey. I was 65 pounds overweight at one point, lost it all, gained it back multiple times, and have finally stayed healthy for the better part of the past 15 years.

Building a Superior Body

What does building a superior body even mean? To me, it means not just being physically healthy but also being mentally healthy. It's hard to have one without the other. We need an easy system because a lot of us, especially those who went through trauma early on, seek out hard stuff. We don't believe that things are supposed to be easy. We think, "If I want anything good in life, I have to go through hell." While there will be hard times, it's okay to accept that fitness can be easy. With the right system, fitness can be simple. There will be hard moments, but a good system makes things easier overall.

The 3M System: Movement, Muscle, Meals

Let's start with the simple stuff: our daily system or checklist. I love checklists. They are vital, and they help people run their lives effectively. Our checklist is called the 3M System: Movement, Muscle, and Meals. These are the three things you need to dial in to transform your body.

1. Movement: Many people are sedentary, which is terrible for both physical health and mental well-being. If you're attached to a desk all day, you need to move more. Go for walks, get outside, get some sunlight and fresh air. Movement burns more calories and helps clear your mind, making you feel more in control of your day.
2. Muscle: This is where we build our physique and strengthen our joints, tendons, ligaments, and muscle tissue. Everyone wants to look good, and resistance training is the fastest way to improve your appearance. This could be bodyweight exercises, bands, TRX, dumbbells, or a full gym setup. Most of our clients train three to four days a week with workouts that fit into their busy schedules.
3. Meals: Nutrition is where most people get complicated, but it doesn't have to be. Focus on total calories and protein intake. Get these two things right, and you'll be 99% of the way there. You might need to learn how to track calories and master macros, but these lessons can be learned quickly and applied to your daily life.

Surround Yourself with Support

It's not enough to just work out, walk, and hit your calories without addressing your mental health. Surround yourself with people who want to see you succeed. Lean on them for direction, support, and accountability. Being part of a supportive community is crucial. Isolation leads to poor decision-making and mental health struggles.

The Importance of a System and Community

You need a system that simplifies fitness and makes it sustainable. But it's also essential to have a community and accountability. Even elite athletes have a team of people supporting them. You need to find your team, whether it's a gym community, a coach, or an online group. Don't isolate yourself. Get help and be around people who are on a similar path.

Invest in Yourself

Investing in yourself is crucial. Don't just buy workout plans. Make sure you have a mental game plan, a spiritual routine, and a holistic approach to health. Combine good nutrition, exercise, and mental and spiritual practices to build a superior body.

Mastering Your Body

The easy way to master your body is to aim for 80-90% consistency, not perfection. This approach is sustainable and allows for flexibility. The hard way is giving up and starting over repeatedly. Consistency is key to long-term success.

Next Steps

If you're looking for a starting point, check out our 3M Action Plan. It's free and provides checklists to get you started on your fitness journey. If you're ready for more support, consider joining our program. We help you master your physical, mental, and spiritual health with a holistic approach.

Conclusion

I hope this podcast has given you a different perspective on fitness and how to approach your overall game plan. If you enjoyed it, like the video or subscribe to the podcast. Let me know in the comments what you agree or disagree with and what topics you want to hear next.

Remember, life moves fast. Make it count. Talk to you next time. Peace.

Learn more about your ad choices. Visit megaphone.fm/adchoices

http://bioptimizers.com/true

http://buy.getmnly.com/discount/JosiahNMNLY?redirect=%2F%3Fafmc%3DJosiahNMNLY%26utm_campaign%3DJosiahNMNLY%26utm_source%3Dleaddyno%26utm_medium%3Daffiliate

Welcome back to the True Transformation Podcast. It is your host Josiah Novak, owner and founder of thetruetransformation.com, where we help you take fitness and use it to improve every part of your life. Today, we’re talking about 20 years of underrated fat loss lessons in about 45 minutes. If you're watching on the channel, welcome back. If you're on the podcast, I appreciate you listening.

[Episode Start]

Today, I want to walk through my list of all the things—at least as much as I can fit into 45 minutes—that I've learned since I started working out about 20-25 years ago. I became a personal trainer 20 years ago, and there's been so many lessons I've learned, so many mistakes I've made. I mean, you name the mistake, I've probably made it, and I want to help you avoid those mistakes, learn what to do differently, and give you some things that are just really underrated when it comes to transforming your body.

The first thing that I want to talk about is something called identity design, and it's a really simple concept. It's not necessarily always easy to implement, but once you understand this, you'll start to paint a better picture, or at least a clearer picture, of how to literally wipe the slate clean and start to build something sustainable, something that stands the test of time. Because the truth is, everybody could get abs for a day and call themselves elite, call themselves fit, and struggle to get there, fight to get there, do unhealthy things to get there, and call themselves ripped, call themselves fit. But the real test of whether or not your fitness program is built the right way is does it stand the test of time?

And I think one of the biggest reasons why most plans end up failing, end up burning out, and most people struggle to maintain fitness is because their identity is still attached to the person who's not fit. The version of themselves who would prefer to do the things that give them short-term pleasure and long-term pain versus short-term uncomfortable situations with long-term pleasure and ROI. This identity design concept really became apparent when I started working with people online, and I was no longer in the gym just trying to burn through people every 45 minutes. You know, it was kind of a rat race. It was one person stacked on top of the other because there's only so much time in a day. And I really didn't get a great chance to connect with people on a personal level until I moved my business online and I started doing more internal work with people, more mindset coaching, more spiritual coaching, right? Talking about things outside of just fitness that fitness has a big impact on.

You know, I realized that physical health is just one piece of the equation. You know, I started fitness, and I started working out in response to an abusive childhood. You know, I was raised in an alcoholic home, an emotionally abusive home, a physically abusive home, and a home where I went through a lot of turmoil, and there was a lot of trauma, both for me and my five other siblings. I was the oldest of six, and fitness was a refuge for me. It was a sanctuary. It was like a place to get out of the craziness. But what I realized is, even as I got older, I was still loving fitness, but my identity was still trapped around the kid who was a victim, right? It was still trapped around the person who was never ripped, was never muscular, was never confident, had a lot of insecurity, and fitness wasn't going to take care of all that. At least the physical side of fitness wasn't going to take care of all that. I needed to get my identity dialed in. I needed to get the spiritual, the emotional, and the mental identity part of my life dialed in.

That changed the game for me when I started working on it myself and working on it with people in my coaching business, and realizing, Hey, you don't have to be the person that is in your current chapter, right? You don't have to be the person who's overweight. You know, you don't have to be the person who struggles with eating. People talk about themselves, and they don't even hear what they're saying. They'll be like, Yeah, I'll never have abs, or like, I'm not the guy who can control his alcohol, or I'm not the guy who can do that. Like, that's for people with more discipline. And you're just speaking those things into existence when you could literally change who you are. You don't have to be stuck. And that just comes down to two things. Number one, making a decision, right? You decide, Hey, I'm gonna be someone different. I'm gonna literally evolve my identity into something else, and then writing new stories. So you have to write new stories mentally around what you are capable of, like, what can you do? And the answer is, you're capable of so much more.

And once you start to shift your identity, all of a sudden the behaviors become easy. You know, I tell people all the time, you get your identity dialed in, you get your spiritual health, your mental health in a better place, or in a better place. The fitness side, man, it gets so easy. Fitness is actually really simple at the end of the day. It's one of the easiest concepts to understand, really, once you break it down, it's not rocket science, but we make it complicated. Be. Our identities are wrapped up in complex, insecure, lacking discipline, all these traumas that we've never actually closed the loop on. All these things contribute to the complexity that we feel around fitness. So it's a big topic. I'm starting with a huge one here, but we have to get our identity dialed into the person who we want to be.

Which leads me to point number two, because then the next question, if you're thinking and you're taking notes at home, is like, Well, okay, that makes sense, I guess. But how do I do that, right? Like, how do I start getting into a new identity, like, do I change my name? Like, social security number? Like, how does this work? And the answer is, No, you just have to start by getting into character. Now, I'm a huge movie buff, right? I love going to the movies. I love watching every decent movie that comes out, even bad movies I'll watch. And, you know, I just love the movies, and I really admire great actors who really just get into the role on a deep level that they're playing on the screen. Daniel Day Lewis is one of my favorite actors, and he's famous for only doing a few movies, like he just doesn't do a lot of volume. But when he does a movie, oh my gosh, he goes all in on the role, and leading up to filming the movie, he becomes the person that he's going to play, like he literally becomes the person. And what this does is, when he's on screen, it allows him to be the person at a deeper level, like his acting becomes so real that you feel like you're watching someone who is literally the person who's the character, right? It's not an actor playing the character, it is the character.

So I call this getting into character, because at the end of the day, we can start to play the version of ourselves that we want to be before we actually get the result. So think about it like this, if you're someone who's like, Hey, man, I got to take better care of my body. I want to lose body fat. I want to rid myself of the bad habits. I want to start doing the right habits. I want to sleep better. I want to eat better. I want to be nicer to my kids, nicer to my spouse. I just want to be a better, happier person. Well, you can start to play that person and get into character before you actually see the results show up. And the best thing to do is start asking yourself, what would that future version of me or that future identity do in these situations. You know, it could be something as silly as when you're out to eat, like, what would that version of me order at a restaurant? Like? Let me start just pretending to be that person by doing the things that that person would do right now before the result shows up, before you're ripped, before you're muscular, before you're mentally dialed in, before you're spiritually connected like and you're feeling great again, you start doing those things.

And here's the magic. The magic happens, because when you get into character, all of a sudden, the habits and routines rapidly improve, and it doesn't feel as hard because you're playing someone else for now, until you permanently shift and become that person. And once again, this is a lesson I've learned over the last 20 years. You know, if I want something, especially with my physical fitness, well, I need to start making decisions based off of the future version of me. Like, what am I? What am I headed towards? Because the guy right now and the shoes I'm in today overweight or, you know, out of shape, or whatever. Maybe, like some of you watching, the decisions I make aren't great. You know, that's why I'm here, obviously. So let me start by getting into character. Let me prepare for the role that I am ultimately going to play in a permanent way very soon. But before those results get there, let me start getting into character now.

Now, lesson number three, as we head deeper into this discussion today about underrated lessons from the last 20 years. You know, I think it's also important to have little rules that we can have in our day to help us avoid making terrible decisions that lead to more terrible decisions. The easiest one that I've ever implemented, that I've ever created, that I've ever utilized both in my life and our clients' lives, is what's called the 10-minute rule. And the 10-minute rule is simply this: When you know you need to do something but you don't feel like doing it, you'd rather do other things that aren't the right things, do the right thing for 10 minutes. And that could be a number of things. That could be working out, that could be creating a healthy meal, that could be going to bed at the right time, that could be drinking enough water, going for a walk—the list goes on and on—all the things that obviously contribute to fat loss and body transformation and mental health.

You don't feel like doing it. And the reason why you don't feel like doing it is because in your mind, it feels like climbing Mount Everest. We take a small task and we exaggerate the difficulty in our own story, right? We think, Man, cooking chicken, cooking up a steak, going to do a workout, Man, that feels like I have to climb Mount Everest, right now. And we put that story in our head, so we go, now. I don't want to do it because it's too inconvenient. I'd rather go, you know, relax. I'd rather go do something productive, quote, unquote, I'd rather go have a drink. You know, the whole list goes on. So we create that idea that it's this massive task. So what the 10-minute rule does is it shrinks the task down to a very bite-sized chunk, little bite-sized chunk that we then go accomplish, and we go, wow, that was easy. And all of a sudden it tricks our emotional brain into going, Oh, it's not that hard. So my 45-minute workout, or my 30-minute workout that I did 10 minutes of, was really easy. 10 minutes went by in a blink. I could do another 30 minutes. I could do another 20 minutes, no problem. And you accomplish something now that accomplishment gives you a massive amount of momentum, self-belief and happiness and fulfillment. All those emotions come together and they build what motivation and discipline, because you want more of that, right? You like that feeling of accomplishment. You like believing in yourself, but you have to have little rules in place that lead you to reaching that emotional state. So then you want more of it.

So these are things that nobody wants to talk about, right? So I said underrated fat loss advice, because, dude, to be honest, if you want to learn how to just count macros and do bicep curls and shoulder presses and do cardio like, there's books. I've written books, I've written articles. I mean, you know, there's, there's a million resources out there, but part of what we do with the True Transformation is we give you all the things that you actually need, right? We want to create a sanctuary for you, a safe place, a clean slate, and build real sustainability, real permanent transformation. And these are the things you have to have in your toolbox. You know, it's not enough to just be like, Hey, I'm gonna eat more protein. Like, yeah, okay, cool. Do that for sure. But that's not really what you're after. You're after the stuff that will lead to eating more protein or will lead to having abs, but it's all the stuff that will impact all parts of your life, right? These rules can be applied to everything. A tough conversation. Have it for 10 minutes. By the time 10 minutes is up, you're gonna be like, what was I so worried about? Let's just get through this whole thing. You know, put the dishes away for 10 minutes. I always joke around. I hate putting the dishes away. Putting the dishes away, but I do it for 10 minutes. And guess what? It takes eight minutes to put the dishes away. So the 10-minute rule knocks out the whole task.

So if you're interested, by the way, in learning about how we set up plans, like if you actually want fat loss advice, the 3M Action Guide is your best bet. It's free. You can go to the link in the description of this video. You can download a copy for yourself. There's no charge. Just download it, start using it, right? But what we charge for is actual coaching, actual mentorship, spiritual, mental, physical health, all wrapped into one because you can't have one without the others. You have to have them all together. And so we want to get you on the right path, at least. So go do that, and then, you know, we'll start to connect more, and we can see if we're a mutual fit. And if we can take you on, we will, right?

So let's keep this going. There's a lot more. There's another rule that I think you'll really like. And I haven't talked about this one a lot, but it's called The Time Machine Rule. It's kind of an interesting thing. I actually discovered this one with being a dad, okay? Because being a dad comes with so many amazing things. I have two little boys at the time of filming this video. They're nine and eight. They're 18 months apart. Sports fanatics, just crazy kids. They're like my best little buddies. They love all the stuff I do, except 10 times more. So it's heaven for me, hell for my wife. But at the end of the day, it is not just amazing all the time, right? The truth is, there's times where I'm very impatient, there's times where I lose my cool, there's times where I flip out. There's times where, you know, the stress of being a dad leads me to want to do awful things for myself, right? Drink too much, eat crappy food, watch, you know, nasty stuff online, like, you know, like all the stuff we as men struggle with, we allow these vices to be like the easy scapegoat to relieve our stress.

Okay, so anyway, The Time Machine Rule was discovered through being a dad, because there's many moments that I find myself losing my patience and kind of being annoyed with my kids at times and going, man, like I just want to disappear. You know, I want to not be present. I want to go veg out on my phone. And I don't want to go throw the baseball around because I've had a long day. But The Time Machine Rule is this: If you could imagine for a second that you take a time machine to that very moment that you're in right now, what would be the decision you would make, right? What would be the decision you would make to make sure that the future and the results you want happen? Right? Because think about it. As a dad, you know, you take a time machine back to that moment where you're about ready to lose your cool and. And you think, man, if I lost my cool, that's going to damage my relationship with my son in that moment. It might not be massive damage, but it will create damage, even if it's a tiny amount, that's more than I want to do. So The Time Machine Rule, I have an opportunity right now to rewrite history, rewrite the story right now.

Now this can apply to your health and fitness too. Because think about it, if it's late at night, you've had a long day, you've been great, you've done your walk, your steps, you've done your workout, you hit your calories, and you're just going, Man, I'm on a mission to transform my body, my mental health, but what I really want right now is I want to crush a gallon of ice cream like that's just what I want. About a long day, dude, you took a time machine. Okay, you're here now, you have the opportunity to make the right call, because you know, deep down inside, you're going to wake up tomorrow and you're going to regret the ice cream. It wasn't the time or place. There's a time and place for ice cream, for sure, but in that moment, you know it's not. It's not the right time, it's not the right place. So you have to make the decision you want to make, the decision that will impact your future results in a positive way.

So The Time Machine Rule is a reminder, more than anything, to go, Hey, I have this moment right now to rewrite the story that happens from here on out. What am I going to do? It's a powerful exercise, because, yeah, we don't really have a time machine, but if you can imagine taking one back, and that's where you are, that's why you're here right now, as you have that opportunity, it can be a powerful exercise to get you on the right path.

Speaking of the right path, at the end of the day, fitness, as I said, becomes easy when you have your mental health, your spiritual health, and you have routines around those things, right? I see someone who's struggling with their body more times than not. They're struggling with their mental health too. They're struggling with depression. They're struggling with stress and anxiety, fear, you know, overworked. They're feeling unsatisfied with life. They're worried that they're not doing enough. They're worried that things aren't going to work out. So they turn to food, they turn to lack of exercise, TV, Netflix, right? All the things that are at our disposal. So let me make fitness easy for you.

One of the biggest lessons I've learned, and it's highly underrated, is that simple is always the best option. Simple. All right, there's a lot of complicated stuff out there, there's CrossFit, there's 75 Hard. These things have a time and place, but for me, I always want to have a foundation that is set on simple principles, systems that I can rely on from now until the day I'm gone, that I can also teach to other people very, very easily. And that system for us is called the 3M system, movement muscle meals. Those are the three things that you have to dial in no matter what your goals are with fitness, even if it's building muscle, even if it's running a marathon, even if it's doing a high rocks or a Spartan Race, or if it's just seeing your abs for the first time. And you want to lose body fat, movement, muscle, meals, those are the three areas that you need to pay attention to.

Movement. You need to have strategies in place to move enough throughout your day. Muscle. You need to do workouts that at least maintain the muscle that you have, and that can be done through body weight, dumbbells, bands, TRX, a full gym, a fancy gym, barbells. All the crazy stuff depends on you, depends on your preference, but the principle of training to maintain and build a little bit of muscle and strength is a vital part of the process. And then, of course,

Learn more about your ad choices. Visit megaphone.fm/adchoices

https://www.truebodytransformation.com/offer-sales-page-page

TheTrueTransformation.com

Ok so lets talk about sleep.

Lets cover the basics that we should all be aware of:

-You sleep best on a consistent sleep schedule. I fall asleep around 10:30-11 and get up at 6AM with no alarm (sometimes 5:30-5:45AM). Sometimes if my body needs it I get up at 6:20AM with no alarm. Get consistent with your sleep schedule.

-No caffeine 8 hours before bed if possible. I’m not perfect with this but I try to have my last coffee of the day around 2 at the latest.

-Cold and dark room. Room temp should be 68-70 degress max. Make it dark. Black out curtains and invest in dim/candle light bulbs for your bedside lamps.

-Screens should be avoided at bedtime but most people don’t, so invest in a pair of blue light blocking glasses. Game changer. Dim your screens too. Make sure they are on nightmode and brightness is down.

Ok so now for the good stuff. Full disclosure I am an affiliate for these products because I actually use them religiously. Yes they pay me $5 every time you buy a bottle of anything LOL. Just want to be straight up.

I use a company called BiOptimizers for my pre-bed sleep stack.

Why? Because this stack helps me fall asleep faster, stay asleep and wake up feeling refreshed (rarely drowsy). I get up and get after it.

I use a few products:

-Magnesium Breakthrough which has all 7 forms of magnesium you need to relax at a cellular level. Plus, you should experience more natural energy because magnesium is key to making ATP energy in your cells. 

-Sleep Breakthrough to help you fall asleep fast within 1 hour of taking it… even if you’re feeling wired and usually struggle to fall asleep. It works by activating all 5 sleep pathways and primes your nervous system for the deepest sleep you can achieve.

-Mental Reboot PM which is designed to calm your nervous system and detoxify your brain while you sleep. As you may know, sleep is KEY to a healthy brain. And Mental Reboot PM puts you in the perfect state for deep, healing sleep. 

-Dream Optimizer which is a new type of microdosed melatonin that can reset your circadian rhythm and help you fall asleep if you wake up in the middle of the night. As a bonus, Dream Optimizer can help you get away with getting less sleep… but still wake up feeling great.

(Yes, all 4 combined are amazing).

Here’s my link:

bioptimizers.com/true

No pressure to buy this stuff, but I use it nightly. If you have any sleep questions please let me know

Josiah

P.S. Also, its important to walk more in the morning to get sunlight and workout HARD 3-4x per week to help you sleep better. Meditation is also key.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Check out Bioptimizers here: Bioptimzers.com/TRUE

Use Code TRUE at Check out

Check out MNLY:

http://buy.getmnly.com/discount/JosiahNMNLY?redirect=%2F%3Fafmc%3DJosiahNMNLY%26utm_campaign%3DJosiahNMNLY%26utm_source%3Dleaddyno%26utm_medium%3Daffiliate

Josiah Novak: Welcome back to the True Transformation Podcast. It is your host, Josiah Novak, owner and founder of TheTrueTransformation.com, where we help you take fitness and use it to improve every part of your life. We also help you do things you never thought possible when it came to your health and fitness with simple, sustainable, and enjoyable systems.

If this is your first time listening, I appreciate you tuning in. If you've been listening for a while, thank you so much for continuing to come back and share some time with me.

Today's podcast is actually brought to you by none other than our good friends over at Manly. Manly is my new personal supplementation and health and wellness provider. Let me explain how it works. It's really simple. You take your blood work, which you do yourself. I know it sounds crazy, but they send you a do-it-yourself bloodwork kit. You prick your finger a few times, squeeze some drops of blood on a little card, and then send that card back to Manly. They take your bloodwork and, along with a pretty thorough survey of about 100 questions about how you feel and how you perform, they give you a custom supplementation protocol.

So, I am only taking the supplements that I am deficient in, which is what I preach all the time about supplementation. I only worry about taking a few little pills every day at certain times—they actually tell you what time of day to take them: morning, midday, and evening. It just makes it super easy and avoids the unnecessary cost of buying a ton of vitamins and minerals and having to figure out if I am deficient or not. You just take care of your bloodwork and you're off to the races. Manly is our new supplement provider for folks who want the best of the best when it comes to supplementation and don't want to take too much or too little of anything. Check out the link in the description of the podcast and give them a try for yourself. I think you will be very, very pleased.

Today's podcast is also brought to you by none other than our True Transformation 3M System. If this is your first time listening, congrats, because you're about to uncover the most simple and streamlined system there is on the face of the earth when it comes to dialing in your health and fitness. We call it the 3M System, and it is a three-step process to mastering health and fitness and going after goals you never thought possible.

The 3Ms stand for Movement, Muscle, and Meals, and those are the three pillars—no matter what your goal is when it comes to fitness—that you need to dial in. That's what we help you do. We help you get them dialed in, we help build out a custom blueprint and roadmap for you based on your lifestyle, your work demands, your family responsibilities, and the goals that you have. The 3M System has helped over 8,500 clients, customers, and followers across the last 12 years. It's crazy to say I've been in business for 12 plus years. I've been a personal trainer for almost 20 years, since 2004, and I am here to help you. Our team is here to help you absolutely crush your health and fitness goals. The 3M System is built for you. Check it out with the link in the description of this podcast and schedule a consultation at your convenience.

Alright, today, I want to talk to you about copying my 10% body fat model. What does that even mean? Well, staying lean is important for me. I call it 10% body fat, but it might mean 12% body fat for you, it might mean 14% body fat. It means a healthy body fat percentage for your goals.

Now, why is 10% body fat a healthy body fat percentage for me? Well, because right now I'm in the performance phase of my fitness career, where I'm going after a lot of really challenging goals that involve performance. Being lean is crucial because a lot of these performance-based goals involve a lot of running. So, I need to maintain a lower percentage of body fat in order to be lighter on my feet. But I also have a balancing act—I can't get too lean because that requires really going into a pretty hefty calorie deficit, and that's also not good for performance. So, 10%, let's call it 12%, is the range that I like to live in most of the time these days.

The model that I've implemented and installed in my life comes with a lot of takeaways that you can utilize with your own goals to make staying at a healthy body fat percentage and also getting to a healthy body fat percentage very attainable for you, especially with all the things you have going on—from your family to your work, to just your fun and social and travel life. It's a lot to balance. It's a lot to juggle.

How do we get there? What model can we follow? That's what today's podcast is all about. I know I mentioned the 3M System already, and the 3M System never goes out of style for me. It's always a part of my planning. It's always the foundation when it comes to building out my systems: Movement, Muscle, Meals. Those are the three things that I need to take care of. But obviously, those buckets look a little different depending on the goal and depending on what you're going after. But I think the most important thing is to understand that those three buckets will always be a part of your planning. You're never going to avoid any one of those three things. It's just how much of each one will you worry about? Do you need to be more strict with your calories? Do you need to be a little less strict?

To me, maintenance is the name of the game. That's really what we're all after. We want to get to a place where we're maintaining a healthy body fat percentage. That's the whole idea of health and fitness. I see so many people doing things that are just not sustainable. What I'll encourage you to think about is how you get to your goal is really important because how you get there is often going to determine how you stay there, or if you're even able to stay there.

Let's face it. I see a lot of guys online talking about how they're at elite levels because they got abs, they got ripped. But what you don't know is that how they got there was not sustainable. So, they quickly lose that level of body fat. They quickly go back to higher body fat levels, not healthy body fat levels, and they start to really struggle to maintain their health and fitness because they got to quote-unquote "elite levels" in a really unhealthy way. They may have gotten there somewhat fast, somewhat quickly, but they quickly lose the results.

That's really, really important to understand because, at the end of the day, anybody with enough motivation, discipline, desire, and just putting the blinders on and having tunnel vision can get abs, or at least get some semblance of abs for a period of time—a day or a week or two. But can you stay at a healthy body fat percentage for the rest of your life? Most of the time, people struggle with that because they're going from one extreme to the next.

The first thing about my model that you can copy is that I do things that answer a very serious question: Can I see myself doing these things for a long period of time? The things that I do, the way I fill up my 3M System—can I see myself doing them for a long period of time? If the answer is no, then I definitely want to reconsider. It doesn't mean I have to do the same things forever. I might have periods where I am in a pretty heavy calorie deficit, but there's always things about the process that I can see myself doing for a long period of time. Namely, the food that I'm eating—do I like the food that I'm eating? Can I see myself eating these types of meals, these types of foods? Can I see myself doing these types of workouts? Can I see myself training this frequently for a long period of time? Oftentimes, the answer is yes. Whenever it's no, then the next question I ask is, do I have a plan to exit the strategy?

There are some unsustainable things that I even do. Getting ready for a marathon, like I'm doing right now—I just started my marathon prep. It's going to get very unsustainable very, very soon. I'm not going to be able to run—at least I don't want to run, I could run if my life depended on it, I guess—but I don't want to run five days a week. But I'm already at four, and I know it's pretty soon going to be five. We may have periods of time where I'm running six days a week to get the volume up, where I might be biking three days a week and running four days a week. But there's going to be a lot of cardio—more than I want to do for a long period of time. This prep is only going to be 16 weeks, roughly, and then I'm on to the next thing. So, it's not forever. Do I have an exit plan? What am I going to do when I'm done with the marathon? Am I going to go back to zero cardio? No. I have other goals after the marathon that involve some cardio, so I'm not going to put my body in a place where I rebound really, really fast.

Not to knock 75 Hard because, at the end of the day, it was created as a mental challenge. It's turned into a physical fitness challenge by people who didn't make the challenge. It's used by a lot of so-called fitness experts to crash diet and get themselves in shape very quickly, and then they go back to being people who pretend to be in shape. But at the end of the day, it is a challenge mentally, and cool, if you want to challenge yourself mentally, go for it. But doing two workouts a day for 45 minutes, one outside, never having anything bad that's not on your meal plan, no alcohol, no snacks, no nothing—nothing enjoyable, just eating the same foods, hitting your calories, following a perfect diet every single day for the rest of your life—is not sustainable. Could it be done for 75 days? Of course. But what's your plan after? What are you going to transition to after? Is it going to be 75 Harder? Is it going to be 75 Eat Whatever I Want? Or is it going to be 75 Maintain? Maybe 75 years maintain instead of 75 days?

Either way, you gotta have an exit strategy. That's the first thing. We gotta make sure we can answer those questions: Is it sustainable? Hopefully, the answer is yes. If it's not, do we have an exit strategy? Do we have a plan to get to something that is sustainable, is maintainable? If you don't, man, you gotta get that in place. Mentally, you gotta know where you're headed.

Now, what's the next thing? This is a really important concept: checkpoints throughout the year—meaningful days throughout the year that I set on my calendar that I want to have a fitness goal attached to. These days are meaningful to me. They could be birthdays, anniversaries, vacations, but I have a fitness goal attached to these times so that I have focus for shorter periods of time but long-term add up to the bigger and greater goal, which in this case is maintaining a healthy level of body fat, looking a certain way, feeling a certain way, performing a certain way. I gotta have different goals though, because I don't know anything about how you operate, but I like to have different things that I go after.

It's why our program, you know, it's not just about losing fat. That's phase one—let's get your body fat down to a healthy level. Phase two is let's go after other things. Let's go after maybe really lean body fat, like unsustainable levels, you know, do a photoshoot. Or maybe it's a reverse diet, or maybe it's building muscle, or maybe it's a performance goal. We have so many different performance goals that we could go after. Maybe you want to do a Hyrox, maybe you want to do a Deka Fit. There are a lot of different things that you could decide you want to do. That's why fitness is such a beautiful thing. But you gotta plan your year so that you have different things that you're tackling and you're not chasing ten different things at once.

You might have a vacation coming up and you say, "Alright, I got a vacation in 12 weeks. So the next checkpoint is my vacation. And when I get to that checkpoint, I want to have accomplished X, Y, and Z or just X." It's a really cool and fun strategy because it keeps things interesting. Since you're already motivated to get to that date—because these dates are meaningful, remember, a birthday, an anniversary, a trip, a work trip, whatever it is—it's already something on your calendar that you care about. So, if you attach it to a fitness goal, well, now you have extra layers of caring about that goal. You have extra discipline because you're like, "Well, I have an important day coming up. I want to have achieved something before that." This works really well.

For me, I always have another checkpoint day, usually every three months, sometimes shorter. Sometimes it's every eight weeks for a period of time, sometimes it's every three to four months. But I got, you know, a few of these throughout the year keeping me in the game mentally and allowing me the opportunity to never fall off because I always got something else to go after. These goals vary, you know, it's not always fat loss, it's not always Hyrox, it's not always building muscle. Sometimes it's a marathon, sometimes it is getting ready for a photoshoot, sometimes it's adding strength or muscle, sometimes it's just maintaining my fitness and my weight for a period of time. And that keeps things really, really on point for me personally and physically.

So, the model so far, as you can see, is mostly related to the mental side because that's the biggest side, in my opinion. You have to have an identity. We talk about it in our program called Identity Design, but you gotta really design your world around who you want to be. And it serves all the people you want to serve, and most importantly, it takes care of you because taking care of you is important. If the CEO of a company is struggling, the company is going to struggle. So, you gotta take care of you. And it's not selfish; it's selfless because you do need to do the work to take care of you so that you can show up for other people and help them take care of themselves. That's just how it works, man.

So, a lot of this stuff is mental, but I will talk a little bit about the tactical side. What I'll say is this, you have to strike the right balance between doing the things you know you need to do even when you don't feel like doing it, which for me is most of the time. I call it the 90-10 rule. Most people say 80-20; I call it 90-10. I think to really be deeply involved in fitness and to really have a big importance and emphasis placed on your health, you need to be dialed in 90% of the time. 10% of the time, it's all good.

I just went on vacation to Italy for a week. It was amazing. Every day, I would do something active, whether it was a run or walking a lot, but I ate whatever I wanted. I ate whatever the heck I wanted to eat, and that was ice cream—gelato, as they call it—that was pasta, pizza, you know, lemon sorbet. I drank a lot of alcohol, more than I've probably drunk in the past year combined because the wine over in Italy is of unbelievable quality. It's just paradise if you like food and wine, which I do. So, I enjoyed the heck out of it. But that's a week. There's 52 weeks in a year, right? So, one week out of 52 weeks, I go out and do whatever I want. Now, there's probably a few more spaces in my calendar for doing whatever I want, even if it's not the best for me, but it's the best for me in that timeframe because it's keeping my mental health in check. I come back, I have no desire to drink, I have no desire to eat pizza, I have no desire for the gelato. It was good, and I enjoyed the heck out of it. And now I'm back to doing what I know is good for me.

But you gotta have that balance. I'm not perfect; I don't want to be perfect. Perfection is a myth anyway. You can never be perfect. You might have stretches of time where you're perfect, but part of my model is that it's 90-10. 10% of the time, I eat what I want to eat. Let's just pretend, for example, it's, let's say, 28 meals a week—four a day, seven days a week. Two to three of those, I'm gonna eat what I want. Two to three, I'm gonna eat what I want. I know if I do that and the rest of the time I eyeball quantities because I don't really count calories anymore—I've done enough of that. I earned the right to eyeball, but I eat proteins, healthy carbs, fruits, vegetables, you know, I make really good meals that taste really good—tacos, pizzas, but they're all with healthier ingredients. I hit calories that I know are gonna keep me where I need to be. But then two or three meals a week, I eat what I want. And it might be as awful for you as McDonald's, just being honest. Or it might be a nice dinner out with my wife where we order appetizers and drinks and, you know, we have dessert. It might be ordering ice cream with my kids. It might be, you know, watching the UFC fight and ordering pizzas and just crushing, you know, three or four slices of pizza. That's part of the balance that I strike that keeps me healthy, keeps me lean, but allows me to maintain this lifestyle.

You don't want to wake up every day going, "I can't wait for this to be over," because I promise you it's gonna be over quick. You're gonna go back to what you were doing that you enjoyed. And if you don't find enjoyment in this routine, that's why, you know, if you don't find enjoyment in this routine, it's gonna be a short-lived routine. But it's, once again, why I stress Identity Design. You have to design who you want to be. You don't have to settle. You don't have to feel stuck. It's not too late. You can change. For me, I've crafted a life that I really do love. I don't mean like I have no challenges and struggles like a normal human. Of course, I do. From business struggles to family struggles to marriage struggles, like we all have them. But when it comes to my fitness, you know, I want that to be a part of my life that is enjoyable most of the time. It's a part of me that I look forward to. And so, my model includes things that I love. Sometimes I have weeks where, yeah, I'm at 80-20, you know, but most of the time, it's 90-10. Most of the time, I'm pretty spot on 90% of the time. And if I ever feel myself slipping, you know, I just remind myself, I look at numbers, I say, "Okay, cool. You know, I felt this past week, I wasn't on top of my game. I missed a couple of workouts I don't normally miss. I had a few extra meals or snacks that I normally don't have. I don't need to be perfect, but I do need to get that ratio back to where I need to be." And that ratio will look different for everybody. You gotta find what that looks like for you. And, you know, it's not going to be like me. It may be tighter than me. It may be less tight, more flexible for you. It really just depends on you and what you absolutely want.

So, that, my friends, is the model. Your next step is simple. You, me, or one of my team members need to hop on a call and we need to figure out what model is going to work best to help you hit your goals and not just hit the goals that you want to hit but hit those and then go out and crush goals that you never thought you'd be doing on your own. You never thought you could even achieve some

Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome back to the True Transformation Podcast. Today, we are diving into mindset conditioning and the importance of training your mind, not just your body. The mind is arguably more crucial when it comes to getting in shape than our physical body because, in reality, the body will follow the direction given by our mindset. At True Transformation, every client undergoes what we call "identity design" or more accurately, "identity redesign." This process addresses the mental roadblocks and habits that often hinder progress in fitness.

When starting a transformation journey, the biggest challenges are mental. Common hurdles include the temptation to delay starting, quitting mid-week, or waiting for the "right time." These mental blocks prevent us from making lasting changes. For instance, after a few days of sticking to a plan, you might face obstacles like bad weather, poor sleep, or cravings. It's during these times that you need to push yourself out of your comfort zone and stick to your plan.

Mental Conditioning Practices

1. The 10-Minute Rule: This tactic involves tricking your brain into starting a task by committing to just 10 minutes. Whether it's a workout, meal prep, or any daunting task, breaking it down into a 10-minute effort makes it more manageable. Often, once you start, you'll find it's not as hard as you imagined and you'll want to continue.
2. Music: Music can significantly impact your mindset. It can inspire, energize, and emotionally invest you in the task at hand. Think of how UFC fighters use their walkout music to get hyped for their fight. Similarly, you can use music to get in the right mindset for workouts, meal prep, or any challenging task.

More Isn't Always Better

A common misconception is that doing more will yield better results. However, it's essential to stick to the plan and not overdo it. Trying to do too much too soon can lead to burnout. Consistency and sustainability are key. The goal is to build habits that you can maintain for life, not just for a few months.

Pay Attention to How You Feel

Progress isn't solely measured by the scale. How you feel in terms of energy, focus, libido, and endurance are crucial indicators of progress. Combining these feelings with other metrics like strength gains and progress pictures provides a comprehensive view of your journey.

Key Takeaways

1. Training Your Mind: Prioritize mindset conditioning as much as physical training.
2. The 10-Minute Rule: Use this trick to overcome mental resistance and start tasks.
3. Music as a Tool: Use music to create the right mental environment for tasks.
4. Sustainable Efforts: Avoid the trap of doing too much too soon; focus on consistency.
5. Monitor Your Feelings: Pay attention to how you feel throughout the day as an indicator of progress.

As we wrap up, remember that training your mind is just as crucial as training your body. Implement these practices to condition your mindset and stay on track with your transformation journey.

Don't forget to subscribe to the podcast. If you're feeling generous, leave a rating and review on iTunes. Let me know what you think and suggest guests you’d like to hear from. Remember, life moves fast, so make it count. That's all I have for today. Peace.

Learn more about your ad choices. Visit megaphone.fm/adchoices

I Lost 65 Pounds in Seven Months with Five Simple Fat Loss Habits

In today’s episode, I want to break down every single habit that I did to drop 65 pounds and, most importantly, to keep it off for the rest of my life. Some of these things might be new to you, some might shock you, and some might be a review. Either way, after watching or listening to this, you’ll know exactly what you need to do to build a lifetime of health and fitness.

What’s up, guys? Welcome back to the show. Welcome back to the channel. My name is Josiah Novak, and I run a company called TheTrueTransformation.com. For the past 15 years, we’ve helped busy professionals with kids and families lose weight, keep it off, and most importantly, transform their lives using the power of health and fitness. I used to be overweight too, 65 pounds overweight at my highest point in my early 20s. Today’s episode is really about breaking down what I did to get past that rough stage and ultimately get to where I am now, a dad, a business owner, a husband, who’s healthy and fit without sacrificing my family, my work, and my social life. I have a really nice balance.

Habit 1: Walking After Meals

Today’s most important lesson is sustainability. One of the sustainable habits I learned is that I don’t have time to do a lot of working out. Early on in my weight loss journey, I was training twice a day, waking up for morning cardio and coming back to the gym later for another workout and cardio session. I was spending probably three hours in the gym at my peak, which just wasn’t sustainable.

Instead of trying to do a double split, my biggest habit in my late 20s was to walk more throughout the day. Rather than long morning cardio sessions, I started walking a little at a time. The easiest way to set this up is to walk right after you eat. Most of us eat three times a day, at a minimum. Walking after meals helps get more activity in, helps with digestion, mental clarity, and keeps your energy stable. It’s important to move more, and walking after meals is a great way to start.

Habit 2: Having Healthy Options on Standby

Convenience is the name of the game. When people join our True Transformation program, one of the first things I say is to start cleaning out your trouble items, the foods you have no willpower around. For me, it’s Nutella. If it’s in front of me, I’m probably having at least a spoonful.

Instead of just avoiding certain foods, it’s important to have healthy options on standby. Always have options that you can quickly put together in a pinch. For me, Greek yogurt cups with a little flavor are a go-to. Cooked protein is also key. You can order pre-cooked meats, have things you can throw in the air fryer, or quickly heat up. Make sure you have healthy options in your freezer, refrigerator, pantry, or cupboards so you can stick to your nutrition plan.

Habit 3: Drinking Water

A gallon of water a day has been a sustainable habit for me. I don’t carry around a huge gallon of water, but I aim to hit that gallon because it keeps me hydrated. Water is a huge ally in losing fat. Often, we mistake being thirsty for being hungry. Carrying water with you helps keep those cravings in check. We, as a family, invest in a water service to ensure we have high-quality water available. Staying hydrated helps control appetite and keeps the body healthy.

Habit 4: Investing in Personal Development

Most people struggle to implement changes because they don’t have skin in the game. You need to invest in yourself. Set aside resources to invest back into your health and fitness. If you’re trying to do this on your own and struggling, it’s time to get refocused by getting skin in the game.

Go to the link in the description below and check out what we actually do. The True Transformation is a system built for busy executives, business owners, and parents who want to make a permanent lifestyle change. Check that out, and invest in your personal development. It’s an unfair advantage to getting ahead in life.

Habit 5: Having Go-To Meals

Having go-to meals is another crucial habit. These are meals that you love, have the right amount of calories, taste good, and are easy to put together. For me, it’s protein pancakes, high-protein pizza, and Novak breakfast sandwiches. These are meals I can make in my sleep and enjoy.

You might think, “I don’t have those meals. How do I figure out what they are?” That’s where hiring a coach comes in. A coach can give you options and help you build a Rolodex of go-to meals that taste great and fit your nutrition plan. These can even include meals from restaurants. I have go-to meals at Chipotle, Jersey Mike’s, and Chick-fil-A.

So, those are the five simple fat loss habits that helped me lose 65 pounds and keep it off. If you watched to the end, thank you. Like the video if this helped you. Let me know in the comments what was the most impactful tip or if there are things I missed. If you aren’t already, please subscribe to the channel. Check out our resources to take the next steps. It’s our 3M Action Guide and True Transformation program. If you’re serious about making a permanent change, you can find the links in the description or the first comment.

That’s all I got for you today. Thanks for watching. Hope these tips and strategies help you. Take action right now because life moves fast. Make it count. Talk to you in the next one. Peace.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Host:

Josiah Novak, Founder of The True Transformation

Episode Summary:

In this episode of The True Transformation Podcast, Josiah Novak shares his personal journey from 33% body fat to 7% body fat in just seven months. He dives into the mistakes he made along the way and provides actionable advice on what not to do when attempting to lose fat. Josiah emphasizes sustainable and enjoyable methods for fat loss, highlighting the importance of a balanced lifestyle.

Key Topics Discussed:

1. Josiah's Personal Journey:

• Starting point: 65 pounds overweight at 33% body fat.
• Decision to participate in bodybuilding shows to stay motivated.
• Initial extreme dieting and cardio routines.
• Lessons learned from his first and second bodybuilding show experiences.

1. Mistakes to Avoid in Fat Loss:

• Over-reliance on extreme cardio routines.
• Unhealthy meal plans: repetitive and bland food choices.
• Misguided advice from early coaches leading to carb elimination and very low-calorie diets.
• Poor sleep and its impact on fat loss.
• Binge eating cycles and unhealthy relationships with food.

1. Transition to Sustainable Methods:

• Importance of setting realistic and healthy goals.
• Benefits of flexible dieting and fitting favorite foods into a nutrition plan.
• Emphasis on movement, strength training, and maintaining muscle mass.
• The significance of enjoyable meals and balanced eating habits.
• Incorporating moderate cardio and walking into daily routines.

1. Josiah's Current Approach:

• Maintaining 10-12% body fat year-round with sustainable habits.
• Eating three meals a day with a snack.
• Balancing professional and personal life while staying fit.
• Encouraging listeners to adopt a sustainable lifestyle for long-term success.

Actionable Advice:

• Focus on a balanced approach to fat loss with manageable and enjoyable routines.
• Avoid extreme dieting and over-reliance on cardio.
• Prioritize strength training and muscle maintenance.
• Create a flexible meal plan that includes foods you enjoy.
• Aim for sustainable and long-term fat loss goals.

Call to Action:

• Download the 3M Action Plan for free to start your journey towards permanent and sustainable transformation.
• Visit The True Transformation to learn more about their programs and schedule a consultation.

Quote:

"Life moves fast. Make it count." - Josiah Novak

Connect with Josiah:

• Website: The True Transformation
• Instagram: @JosiahFitness
• YouTube: The True Transformation

Subscribe & Review:

• If you enjoyed this episode, please subscribe and leave a review on your favorite podcast platform.

Episode Transcript:

Available at The True Transformation Podcast

Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome back to the True Transformation Podcast! I'm your host, Josiah Novak, founder of TheTrueTransformation.com and personal trainer with over 20 years of experience. Today, I'm going to share with you the exact steps I took to lose 20 pounds in just two months by training only three times a week for 45 minutes. Get ready to dive into a simple yet effective fat loss strategy that can fit into even the busiest of schedules.

Key Points Covered:

1. Workout Schedule:

• Trained three days a week (Monday, Wednesday, Friday) for 45 minutes each session.
• Non-negotiable gym appointments to ensure consistency.

1. Workout Structure:

• Followed a push, pull, legs training split:
• Monday: Push (chest, shoulders, triceps, and abs)
• Wednesday: Pull (back, biceps, rear delts, and traps)
• Friday: Legs (quads, calves, hamstrings, and glutes)
• Focused on maintaining or gaining strength to preserve muscle mass.

1. Intensity and Volume:

• Took sets to failure and maintained proper intensity and volume for muscle growth and maintenance.
• Aimed for 3-6 working sets per body part per week to stimulate growth.

1. Daily Movement:

• Achieved fat loss primarily through high daily step counts (15,000 to 18,000 steps per day).
• Included walks before and after gym sessions, midday walks with dogs, and staying active while coaching kids’ sports.

1. Caloric Deficit:

• Maintained an aggressive calorie deficit, consuming about 2200 calories per day while burning around 3200-3500 calories daily.
• Created a significant caloric burn through daily movement rather than extended gym sessions.

1. Flexibility and Consistency:

• Used weekends for short, intense workouts if time allowed.
• Emphasized the importance of flexibility and sustainability in workout routines.

Additional Tips:

• Building Habits:
• If three days a week isn't enough to build a habit, use the gym hour for other health activities like walking, stretching, or bodyweight exercises.
• Mindset:
• Avoid becoming obsessive; aim for balance and be flexible with your routine.
• Customized Plans:
• Understand that unique individuals need unique plans. Customize your approach to fit your schedule and preferences.

Final Thoughts:

Losing 20 pounds in two months is an extreme result and might not be typical for everyone. It's crucial to tailor your plan to your body, lifestyle, and goals. If you're ready to transform your body with a customized approach, consider joining the True Transformation program where we provide personalized coaching and support.

Notable Quotes:

• "At the end of the day, yes, I lost 20 pounds in two months. It’s typically not the pace that most of our clients lose weight."
• "Unique people need unique plans. You don’t need a cookie-cutter diet or workout plan."
• "Life moves fast—make it count."

This episode is all about giving you a straightforward, actionable plan to achieve significant fat loss without sacrificing the important aspects of your life. For more tips and personalized guidance, check out the free resources and program links in the description.

Remember, life moves fast—make it count. Until next time, stay healthy and stay motivated!

Be sure to subscribe to the podcast, leave a review, and let us know what topics you want us to cover next. Let's transform together!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome back to the True Transformation Podcast! I’m your host, Josiah Novak, founder of thetruetransformation.com and creator of the 3M Fat Loss Transformation System. Today’s episode is all about delivering 45 minutes of brutal, no-nonsense fat loss advice—everything I wish I knew 15 years ago when I was struggling with my own weight. If you’re busy, stressed, and juggling a demanding career, family, and social life, this episode is for you.

I dive into the nitty-gritty of calories and protein, emphasizing their importance in your fat loss journey. It's not just about calories in versus calories out—it's about the quality of those calories, with protein being the most crucial nutrient for maintaining muscle and keeping you satiated.

Notable Quote: "The food you put in your body will more than any other factor impact your fat loss goals."

One of the key takeaways is that you might need to lose more weight than you initially think to see significant results. It’s a tough pill to swallow, but it's a common realization among those who achieve their fat loss goals.

Notable Quote: "You're going to need to lose more than you think. No one really cares how much you weigh; they care about how you look and feel."

I also touch on the psychological aspects of fat loss, like removing the ego and understanding that you might not be carrying as much muscle as you think. This is a reality check many need to hear.

Notable Quote: "Stop comparing yourself. Comparison will rob you of your joy."

Another major point is about embracing discomfort and making significant habit changes. Whether it’s eating habits, movement, or sleep, you have to push through the initial discomfort to see lasting changes.

Notable Quote: "You have to choose your hard. Both paths are difficult, but only one leads to the results you want."

Movement is crucial, and I discuss the importance of integrating more movement into your daily routine. I recommend pairing meals with movement to help regulate appetite and digestion.

Notable Quote: "Movement and meals should go hand in hand."

Sleep is another underrated factor that I emphasize. Getting enough rest can significantly impact your fat loss journey by regulating hormones and improving overall health.

Notable Quote: "I'd rather see you get seven to eight hours of sleep than wake up early to train every day on four hours of sleep."

I also discuss the benefits of tracking your data, including calories, steps, and sleep, to gain a clearer picture of your progress and make necessary adjustments.

Notable Quote: "Tracking your data will speed things up tremendously and allow you to sleep at night."

Lastly, I talk about the importance of having a coach and surrounding yourself with winners. A supportive community and expert guidance can make a huge difference in your journey.

Notable Quote: "Surround yourself with people who are crushing it and want to see you win."

If you’re ready to take the next step, check out the free resources in the description or book a call with our team. We’re here to help you build a sustainable, effective plan that fits your busy lifestyle.

Remember, life moves fast—make it count. Until next time, peace!

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Wade and I dive into our shared passion for health and fitness, inspired by none other than Arnold Schwarzenegger. We reminisce about the good old days, growing up with Arnold as our hero and how those early influences shaped our fitness journeys. Wade's story of moving to the middle of nowhere, building a gym in his barn, and his sister's battle with cancer is both inspiring and heart-wrenching.

We talk a lot about supplements and the industry’s evolution. Wade sheds light on the importance of quality products, especially those that address mineral deficiencies and digestive health. His company, BiOptimizers, is leading the way with innovative supplements like Magnesium Breakthrough, which has been a game-changer for my sleep and stress levels. Wade explains why this magnesium supplement stands out and how it’s helped so many people, including myself.

Notable Quote: “Fix your gut, and you fix everything else.” - Wade Lightheart

We also explore the broader supplement market, the hype versus the reality, and the critical role of personalized nutrition and genetic factors in optimizing health. Wade's advice? Get tested, understand your body, and choose supplements that truly meet your needs.

One of my favorite parts of the conversation is when Wade talks about the intersection of fitness, performance, and health. He highlights the significance of digestive enzymes, probiotics, and essential fatty acids, which are often overlooked but crucial for overall well-being.

Notable Quote: “Excellence isn’t a destination; it’s a way of living.” - Wade Lightheart

We wrap up with a discussion on the balance between chasing performance goals and maintaining long-term health, emphasizing the importance of family and a holistic approach to life.

Notable Anecdote: Wade shares a hilarious yet profound story about the impact of Star Wars on his childhood and how it sparked his imagination and drive.

This episode is packed with wisdom, personal stories, and actionable advice. Whether you’re a fitness enthusiast, a supplement skeptic, or just looking for some inspiration, you’re going to love this conversation.

Be sure to check out BiOptimizers and use code TRUE for a 10% discount. Also, if you’re ready to take your fitness journey to the next level, download our free 3M action plan and schedule a chat with our team.

Thanks for tuning in! Life moves fast—make it count.

Use Code TRUE to Save 10% on BioOptimizers: bioptimizers.com/true

Check out the True Transformation 3M Fat Loss System: https://www.truebodytransformation.com/offer-sales-page-page

Learn more about your ad choices. Visit megaphone.fm/adchoices

Laura is a successful entrepreneur, fitness fanatic and dedicated mom. She specializes in helping people work through challenging relationships and life events.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Main Content:

1) Calorie Deficit:

• Importance of a calorie deficit for fat loss
• Explanation: Burning more calories than consumed
• Debunking myths about alternative fat loss methods

2) 3M System:

• Introduction of a systematic approach to fat loss
• The '3M system': Movement, Muscle, Meals
• Importance of sustainability, effectiveness, and enjoyment in the system
• Further discussion planned for Transformation Tuesday episode

3) Muscle Retention/Building:

• Emphasis on retaining or building muscle during fat loss
• Strategies for muscle retention: heavy weights, safe exercises
• Explanation of muscle's role in metabolism and fat loss

4) Identity and Lifestyle:

• Importance of integrating fitness into personal identity
• Encouragement to embrace a more active lifestyle and healthier eating habits
• Critique of temporary transformations without lasting identity change

Fat Loss for Busy Dads: https://thetruetransformation.com/the-dads-with-abs-diet-a-guide-for-busy-professionals-over-35/

'Linked In: https://www.linkedin.com/in/josiahnovak/

Learn More about our 3M Coaching System: https://www.truebodytransformation.com/offer-sales-page-page

Learn more about your ad choices. Visit megaphone.fm/adchoices

👇👇👇 Timestamps:

0:00 - Introduction to Fitness Trend Friday

0:03 - Discussion about the keto diet begins

0:09 - Admission of previously talking negatively about the keto diet

0:17 - Explaining a specific form of keto diet liked

0:20 - Truth about the standard keto diet

0:28 - Origin of the standard keto diet related to epilepsy

0:36 - Connection between keto diet and seizure management

0:51 - Misuse of keto diet in the fitness industry for fat loss

1:02 - Explanation of ketones and their role in the keto diet

1:24 - Effects of ketosis on appetite and energy levels

1:58 - Keto diet for managing cravings and energy swings

2:16 - Best use case for keto in severe obesity cases

2:44 - Keto diet not being a universal solution

3:09 - Comparison of keto diet to choosing a specific type of car

3:34 - Personal use case for keto diet for specific individuals

3:49 - Explaining cyclical keto diet approach

4:01 - Details of personal cyclical keto regimen

4:42 - Discussion on calorie intake and exercise routine

5:02 - Effects of low carb diet on body

5:11 - Avoiding negative reactions to carbs reintroduction

5:29 - Weekend carb refeed strategy

5:51 - Importance of enjoying carbs and personal preferences

6:06 - Carbs in relation to running performance

6:35 - Return to low carb high fat diet during weekdays

6:52 - Primary reason for fat loss with keto

7:00 - Concluding remarks on low carb diet myths

7:09 - Final thoughts on choosing a sustainable diet

7:27 - Warning against unsustainable keto diet practices

7:58 - Recommendations for appropriate keto diet use

8:22 - Closing remarks and invitation to check out more information

8:41 - Sign-off

For Men who Want to Get In Shape: https://go.thetruetransformation.com/tt-apply-9

Learn more about your ad choices. Visit megaphone.fm/adchoices

Your body and health are the two most valuable things you have. It's important to invest in them to get a consistent ROI

Learn more about your ad choices. Visit megaphone.fm/adchoices

They also share personal experiences with eating disorders and the negative effects of excessive screen time.

They emphasize the importance of physical activity for children's well-being and brain development.

They discuss the impact of media consumption and the need to make purposeful choices.

They also touch on the importance of trust in mentors and the value of adversity in personal growth.

Rylan shares his expertise in fitness coaching and his goals for the future.

*Importance of soft tissue development [00:02:03]*

Rylan discusses the significance of soft tissue development in hybrid racing and the challenges faced by athletes with a cycling background.

*Similarities between cycling and hybrid racing [00:04:03]*

Rylan talks about the similarities between cycling and hybrid racing, including the analytical approach to training and the use of data in coaching.

*The Importance of Cycling for Fitness [00:10:04]*

Both Josiah and Rylan discuss their experiences with cycling as a form of exercise and transportation, and how it contributed to their fitness levels.

*Efficiency and Time Management in Training [00:12:06]*

Rylan explains how he incorporates cycling and running into his training routine for time efficiency and cost-saving purposes.

*Struggles with Eating Disorders in Endurance Sports [00:16:06]*

Rylan opens up about his personal experience with an eating disorder during his cycling career and the impact it had on his physical and mental health.

*Topic 1: Struggling with eating disorders [00:20:41]*

Both Josiah and Rylan discuss their personal experiences with eating disorders and the negative impact it had on their mental and physical health.

*Topic 2: Challenges of being a high-level athlete [00:22:24]*

They talk about the pressure to perform at a high level in sports and the abuse that athletes often put on their bodies.

*Topic 3: The importance of mental and physical health in your 20s [00:25:37]*

They discuss the significance of taking care of your mental, physical, and spiritual health during your 20s and the challenges they faced during that time.

*The importance of limiting screen time [00:29:15]*

Discussion on the correlation between screen time and suicidal ideation, and the negative effects of excessive screen time on children's mental health.

*Balancing screen time and physical activity [00:32:14]*

Josiah shares his experience as a father and the importance of setting limits on screen time, emphasizing the value of physical activity for children's brain development and overall well-being.

*The benefits of early physical activity [00:36:25]*

Rylan reflects on his own childhood experiences of engaging in physical activities, such as biking and playing multiple sports, and how these activities taught him valuable life lessons and shaped his work ethic.

*The importance of small choices [00:40:05]*

Rylan discusses how small choices and lies we tell ourselves can have long-term effects on our lives, using examples like giving up soda and making conscious choices about sugar consumption.

*The impact of media consumption [00:43:15]*

Rylan talks about the influence of media consumption, including movies, music, and pornography, on our thoughts, behaviors, and overall well-being.

*The power of self-talk and visualization [00:47:36]*

Rylan explains how what we tell ourselves and what we put into our brains through self-talk and visualization can affect our performance in various areas of life, such as workouts, studying, and podcasting.

*The repercussions of early exposure to sexual content [00:50:47]*

Discussion on the negative effects of early exposure to sexual content and how it has impacted puberty age.

*The importance of soft tissue development and its impact on chemistry [00:52:14]*

Exploring the significance of soft tissue development and how sexual intercourse affects brain chemistry and overall well-being.

*The harmful effects of societal influences on mental and physical health [00:54:15]*

Highlighting the negative consequences of societal pressures, including high obesity rates and the damaging effects of excessive media consumption.

*The importance of authenticity [01:00:51]*

Discussion about the credibility of experts and the need to assess if they truly live what they preach.

*Choosing mentors wisely [01:03:02]*

Rylan talks about segmenting mentors based on their expertise and not relying on them for advice in areas they may not excel in.

*Speaker 2's journey into hybrid sports [01:06:21]*

Rylan recounts his transition into hybrid sports, starting with his first official Spartan race and subsequent achievements in the elite category.

*01:10:22 - Challenges and Learning from them [01:10:22]*

Rylan discusses the importance of facing challenges and learning from them to improve oneself and set a better path for future generations.

*01:11:32 - Unexpected Conversations and Valuable Insights [01:11:32]*

Josiah expresses surprise at the unexpected conversation and highlights the value of discussing personal experiences and struggles, such as Rylan's eating disorder.

*01:15:17 - Focusing on Mentoring Young Men [01:15:17]*

Rylan shares his focus on mentoring young men and the importance of male role models in today's society, and how he wants to make a positive impact through sports.

*The mountain running challenge [01:20:09]*

Rylan discusses his plans to participate in mountain running races, OCR, and a challenging 30-mile ridgeline route.

*High Rocks experience and penalty [01:21:06]*

Rylan talks about his experience with High Rocks races, including a penalty he received for going the wrong way.

*Coaching and multiple sports [01:23:33]*

Rylan explains his coaching approach and how he enjoys coaching hybrid athletes, OCR athletes, and mountain bikers while participating in multiple sports himself.

*Coaching and App Download [01:29:28]*

Rylan discusses how to access his coaching program through an app and website landing page.

*One-on-One Coaching Process [01:29:56]*

Rylan explains his approach to one-on-one coaching and the application process for potential clients.

*Following Rylan's Page [01:30:34]*

Josiah encourages listeners to follow Rylan's page for valuable content and insights into his racing experiences.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Look no further than this podcast episode featuring former athlete turned content creator and runner Matt Choi. Matt shares his experience with the Murph workout during the pandemic and how he used small habits and routines to build a strong foundation for running. He emphasizes the importance of building endurance and form rather than focusing on pace and instant gratification. Matt also shares his perspective on being an athlete and a creator, not limiting oneself to one label.

But the lessons don't stop there. Matt also shares his story of passion, sacrifice, and resilience in achieving success, both in sports and in life. He believes in treating everyone with respect and learning from people regardless of their status or position. Matt also shares his approach to parenting, creating discomfort within the comfort of his children's lives, and the importance of positive reinforcement and support.

Overall, this episode is a must-listen for anyone looking to improve their running journey or seeking inspiration for success in life. Follow Matt on Instagram, TikTok, and YouTube for more epic content.

Learn more about your ad choices. Visit megaphone.fm/adchoices

My journey with Keith began when I attended his two-day intensive workshop. To say it was life-changing would be an understatement. It's not just about what I learned; it’s about how it transformed my approach and perspective on public speaking. What makes Keith’s approach stand out is that he stresses that public speaking isn't merely about presenting; it's about having a conversation.

In this episode, we dive into the strategies that Keith employs to empower individuals to not just speak, but to converse, engage, and captivate. We dissect the art and science of connecting with an audience, using the power of stories, and building a magnetic stage presence.

Keith also shares his golden tips on how to combat the nerves, channel the adrenaline, and transform your public speaking skills into an art form that feels as natural as a chat over coffee.

Whether you are a seasoned speaker looking to refine your craft or a newbie looking to overcome stage fright, this episode is your treasure trove. Prepare to be inspired, educated, and equipped to Master the Mic! 🎤

Learn more about Keith's exclusive workshop for public speaking here: SpeakingWithKeith.com

Learn more about your ad choices. Visit megaphone.fm/adchoices

We also touch on topics such as being a new mom and maintaining fitness, and the different adventures that can be had with fitness.

We discuss the importance of balancing parenthood and personal fitness goals, being a positive influence on their children, and the mental strength required to get through tough workouts.

We also share their strategies for optimizing their performance during the Hyrox competition and discuss their approach to nutrition and supplements.

Go Ruck and Murph [00:00:00 - 00:01:21] The speakers discuss the weight of the Go Ruck pack and their experiences with the Murph workout, including partitioning and time taken to complete it.

Background and Fitness Journey [00:03:42 - 00:05:47] Meg Jacoby talks about her background as a division one runner and her journey back into competitive road running and functional fitness.

Fitness Adventures and Challenges [00:10:01 - 00:10:57] Josiah and Meg discuss the different adventures and challenges that can be had with fitness, and how it doesn't have to stop after losing baby weight.

Fitness as a new mom [00:11:31] Meg discusses her passion for fitness and how she incorporated it into her life as a new mom, including working out with her daughter and the benefits of being a fit and active mom.

Identity design and fitness [00:16:10] Josiah and Meg discuss the importance of fitness becoming a desire and part of one's identity, rather than just a discipline, and how it affects their mood and parenting.

Balancing fitness and parenting [00:19:34] Meg talks about the sacrifices she and her daughter make for her athletic career, the dynamics between men and women in the fitness industry, and the importance of having a supportive co-parent.

Fitness and Gender Roles [00:22:25] They discuss the gender roles surrounding fitness and how women can feel guilty for prioritizing their own fitness. They also talk about how fitness is a low hanging fruit for everyone.

Maintaining Fitness as a Parent [00:23:20] They discuss the guilt that parents can feel for prioritizing their own fitness and how it's important to show children that fitness can enhance their lives. They also talk about how fitness can open up opportunities for families.

Teaching Children through Fitness [00:25:56] They discuss how fitness can be used to teach children important life lessons such as losing graciously, respecting competition, and not giving up. They also talk about the importance of being a living example for children and how it can change their lives.

Inspiration from Mom [00:33:48] Josiha talks about how his mom's competitive race walking inspired him to pursue sports and fitness.

Hyrox Competition [00:36:06] Josiah and Meg discuss their experiences with Hyrox competition, including their strengths and weaknesses in the event.

Mental Strength in Training [00:43:23] Meg emphasizes the importance of mental strength in training, including the need to push through discomfort and compromised workouts to prepare for the real race.

Hyrox Race Experience [00:44:46] Josiah and Meg discuss their experiences with Hyrox competition, including the format, challenges, and strategies for success.

Importance of Running in Hyrox [00:49:17] Meg emphasizes the importance of running in Hyrox competition and shares her advice for playing the stations smart to avoid negatively impacting running times.

Efficient Strategies for Hyrox Stations [00:53:40] Meg shares her top three efficient strategies for Hyrox stations, including sled pull, rowing, and sled push, and emphasizes the importance of efficiency and not overextending.

Training Tips [00:56:35] Josiah and Meg discuss training tips for the Hyrox, including using the hook grip and body positioning changes for the sled push, and strategies for the farmers carry and wall balls.

Nutrition Strategies [01:00:36] Josiah and Meg discuss their nutrition strategies before and during races, including hydration, high carb and protein meals, electrolytes, and the possibility of taking nutrition during the race.

Training Volume and Nutrition [01:04:23] Meg discusses her clean eating habits, meal prep service, and tracking macros, as well as her high training volume of up to 20 hours per week, while Josiah compares his own training regimen.

Supplements and Training [01:07:03] Meg talks about the supplements she takes and how she focuses on recovery to avoid injuries.

Goals for Upcoming Races [01:09:16] Meg discusses her plans for the upcoming races, including getting a qualifier for Hyrox and aiming to podium in all three events in the elite category for Deka Fit.

Learn more about your ad choices. Visit megaphone.fm/adchoices

TIME STAMPS:

Resistance to Taxes [00:00:06] Josiah and Ron discuss the resistance that comes with taxes and how to reframe it as wealth creation.

Importance of Tax Management [00:02:15] Ron emphasizes the importance of tax management for business owners, especially as the business matures, and how it can bring money back into the business.

Foundational Tax Planning [00:04:28] Josiah and Ron discuss the basics of tax planning and where to start with creating a wealth creation plan that includes tax management.

Understanding the Tax Code [00:05:33] Josiah and Ron discuss the complexity of the tax code and how to stay updated on changes.

Marginal vs Effective Tax Rates [00:07:46] Ron explains the difference between marginal and effective tax rates and how they affect tax planning.

Taxation of the Rich [00:08:45] Ron debunks the myth that the rich don't pay their fair share of taxes and explains the revenue they generate for the country.

Understanding Tax Brackets [00:10:19] Ron and Josiah discuss the basics of tax management, including understanding marginal and effective tax rates and the impact of living in high tax states.

Compliance vs Tax Planning [00:12:51] Ron explains the difference between compliance and tax planning, emphasizing the importance of forward-looking strategies to legally lower taxes, especially for business owners.

CPAs and Tax Planning [00:14:47] Ron warns against assuming that CPAs have covered all tax planning strategies and encourages proactive meetings to save money, or self-research for those who enjoy it.

Entity Structure [00:16:32] Ron explains the importance of testing business ideas as a sole proprietorship before incorporating and recommends LLCs taxed as S corporations for profitable businesses.

S Corporation [00:20:02] Ron discusses the benefits of S corporations and management companies for businesses making consistent sales of 500k to 1 million.

Taxes and Profitability [00:21:47} Ron advises a pool contractor on how to reduce taxes by incorporating as an S corporation and explains the importance of seeking advice on tax management.

LLC as Vanilla Ice Cream [00:22:51] Ron compares LLC to vanilla ice cream and explains how it can be taxed as a disregarded entity.

IRS Refund Delay [00:25:27] Ron and Josiah Novak discuss the delay in IRS refunds and the need for more agents to answer phones.

Fear of Audit [00:26:41] Ron addresses the fear of audits and how it affects business owners' tax planning decisions.

Auditing and Reasonable IRS Agents [00:27:20] Discussion on the audit rate and how the IRS is reasonable and can be reasoned with.

Dealing with the IRS [00:28:36] The importance of being nice to the IRS and how it can help resolve tax issues.

Paper Audits and Revenue Officers [00:31:24] Explanation of paper audits and how the IRS can conduct audits without kicking down doors with guns drawn.

Keeping Good Records [00:32:31] Ron explains the importance of keeping good records for tax purposes, including the need for an accurate mileage log.

Section 179 Deduction [00:35:52] Ron discusses the Section 179 deduction and how it can be used to write off business expenses, such as laptops and vehicles.

Hiring a Bookkeeper [00:36:51] Ron recommends hiring a bookkeeper to manage finances and avoid the stress of doing it oneself.

Tax Planning [00:38:38] Ron explains the importance of tax planning and how to project tax returns to make informed business decisions.

Prepaying Expenses [00:39:41] Ron discusses how prepaying expenses can help businesses save money on taxes.

Augusta Rule [00:41:48] Ron explains the Augusta rule and how it can be used to rent out a home for business purposes without paying taxes.

Paying Kids [00:43:04] Ron explains how to pay kids under 18 in a sole proprietorship or partnership, and how to income shift up to $13,000 a year in their names.

Teaching Kids Business [00:45:10] Josiah and Ron discuss how to teach kids business by having them work for the family business and paying them age-appropriate wages.

Age-Appropriate Work [00:47:53] Ron emphasizes the importance of having kids learn the value of hard work and connecting it to the family's income, and how the IRS allows paying kids for age-appropriate work.

Accountability Plan [00:49:31] Ron explains the importance of having an accountability plan for business owners to reimburse themselves for the use of their home office.

Travel Expenses [00:53:04] Ron and Josiah discuss the benefits of tying personal travel to business expenses and how it can be legally written off.

Utilizing Business Trips [00:53:42] Josiah shares how he proactively looks for reasons to call personal trips a business trip and how it benefits his business.

The Importance of Being Audit Ready [00:54:39] Ron emphasizes the importance of being audit ready and how it can save time and money during an audit.

Historical Tax Rates and Retirement Plans [00:57:51] Ron explains why she is not a huge fan of loading up set plans and retirement plans, and gives a brief history of tax rates in the US.

Tax Rates in the Early Years of the IRS [00:58:45] Ron gives a brief history of tax rates in the US, from the early years of the IRS to the present day.

Tax Rates During World War II [00:59:37] Discusses how tax rates changed during World War II, with the top tax rate being 94% and the entry-level tax rate being 23%.

Personal Tax Meridian [01:00:56] Introduces the concept of a personal tax meridian, which is the tax rate that one is willing to accept, and how to make decisions accordingly.

Postponing Taxes and Government Debt [01:02:48] Discusses the risks of postponing taxes via set plans, the increasing government debt, and the potential for taxes on 401ks and sub plans to increase in the future.

Trillion Dollars [01:05:24] Ron explains how much a trillion dollars is and how long it would take to spend it.

Tax Management [01:07:49] Ron advises business owners to keep tight records, take every legal deduction, and not be afraid of audits.

Wealth Creation [01:09:52] Josiah Novak and Ron discuss how business owners can use tax laws to their advantage and shift their mindset towards wealth creation.

Taking Legal Advantage of Tax Laws [01:11:31] Ron explains how taking advantage of tax laws can stimulate the economy and create jobs.

Consequences of Tax Fraud [01:12:25] Ron shares a story of a client who committed tax fraud and the consequences that followed.

Connecting with Ron Caruthers [01:14:39] Josiah Novak asks Ron Caruthers how people can connect with him and Ron shares his email and social media handles.

Redoing a Recording [01:17:04] Ron mentions that she will redo a recording that is three years out of date and will inform the audience when it is ready.

Five Day Class in May [01:17:04] Ron mentions that they will be doing a five-day class in early May and will inform the audience when it is ready.

Thanking the Host [01:17:04] Josiah Novak thanks the host for having him and mentions that he enjoyed the conversation.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Mark helps high performing men gain control of drinking alcohol. To date Mark has helped 12,000+ men take back control over their lives.

In this episode of the True Transformation Podcast, host Josiah Novak speaks with Mark Jennison, the founder of I Am A Comeback, a movement that helps successful men regain control of their drinking.

They discuss their personal experiences with alcohol and addiction, as well as their mutual interests in fitness and sports.

Mark shares his story of hitting rock bottom after losing his successful trucking business and spiraling into depression and addiction. He eventually found success in network marketing and created I Am A Comeback to help other successful men overcome their own struggles with alcohol and addiction. They also discuss the importance of discipline and desire in achieving success and the power of choice in controlling one's actions.

Check out IAMaComeback.com

Today's show is sponsored by Butcher Box - get free Chicken Nuggets for a year PLUS 10% off your first purchase at ButcherBox.com/TRUE when you use code "TRUE" at checkout

Introduction [00:00:00] Josiah introduces Mark and his company, I Am A Comeback, and shares his personal connection to the topic of alcohol and addiction.

Sponsorship [00:02:55] Josiah promotes the podcast's sponsor, ButcherBox, and offers a discount code for listeners.

Conversation with Mark [00:04:16] Josiah and Mark discuss their past meeting in New Orleans and their mutual interests in fitness and sports. They also touch on the topic of addiction and how it has affected their lives.

Personal Connection to Addiction [00:06:15] Mark and Josiah discuss their personal experiences with addiction and how it has impacted their families and loved ones.

Addiction and Obsession [00:07:52] Mark defines addiction and obsession and explains how everyone is addicted to something.

Supporting Someone with Addiction [00:09:27] Mark shares his experience with addiction and advises on how to support someone struggling with addiction, including loving from a distance and not enabling them.

Creating Safe Boundaries [00:11:19] Mark emphasizes the importance of telling the truth and establishing safe boundaries to protect oneself and loved ones from the negative effects of addiction.

Addiction and Mentoring [00:13:56] The speakers discuss the challenges of mentoring people struggling with addiction and the importance of telling them the truth.

Helping Oneself [00:15:10] Speaker 2 emphasizes the importance of wanting to help oneself in overcoming addiction and shares his experience of building a movement to help others.

Addiction and Success [00:19:10] The speakers discuss their addiction to success and how it developed from childhood experiences.

Mark's early struggles with substance abuse [00:19:50] Mark talks about his early struggles with drinking and drugs, and how it was connected to his anger and self-hatred.

Mark's belief about addiction [00:20:42] Mark shares his belief that addiction is not a genetic disease, but rather a gift that he was given.

Mark's mindset shift about drinking [00:21:27] Mark talks about his mindset shift towards drinking and how he helps businessmen gain control of their drinking.

Mark's childhood memories [00:22:20] Mark shares his childhood memories of selling spark plugs and the feeling of power and money.

The feeling of getting money [00:23:26] Josiah and Mark discuss the feeling of getting money and the energy transfer that takes place.

Changing the outcome of energy [00:24:06] Mark talks about how he changed the outcome of his energy from bad to good, and how people can change where they put their energy.

Josiah and Mark's personal experiences with drinking [00:24:46] Josiah and Mark discuss how their outlook on things has changed, but their core values remain the same.

Mark's early drinking experiences [00:25:25] Mark talks about his early drinking experiences, including drinking 18 beers at 14 years old and sleeping in a ditch.

Mark's Early Drinking Days [00:25:51] Mark talks about his early experiences with drinking and how it started with his uncle taking him to bars at a young age.

Developing a Drinking and Drug Problem [00:27:08] Mark discusses how his drinking and drug use escalated when he moved to Southern California and how he became hooked on crystal meth.

Significant Losses [00:30:03] Mark talks about the loss of his best friend and how it affected him, as well as losing a job opportunity due to drug use.

Family Reunion [00:31:27] Mark shares how he tried to hide his drug problem from his family and the events leading up to his flight from LAX.

Drug smuggling [00:32:13] Speaker 2 shares his experience of smuggling meth in an ax spray bottle through the airport.

Losing his uncle [00:34:13] Speaker 2 talks about losing his uncle who was like a father to him due to alcohol addiction.

Building a successful business [00:35:29] Speaker 2 talks about taking over his uncle's trucking company and turning it into a successful business while struggling with drug and alcohol addiction.

Struggling with addiction [00:36:16] Speaker 1 and Speaker 2 discuss the severity of Speaker 2's addiction to alcohol, cocaine, and sleeping pills.

Losing his business [00:37:41] Speaker 2 talks about losing his successful business due to his addiction and poor business decisions.

Rock bottom [00:38:21] Mark's lowest point, losing everything and feeling suicidal.

Temporary relief [00:39:12] Mark's short-lived attempt to feel better, selling his possessions, drinking, and doing drugs.

Tragedy [00:40:30] Mark's decision to try heroin led to the death of someone he cared about.

Building a new business [00:42:03] Mark's attempt to rebuild his life by starting a new trucking company, but still struggling with personal issues.

Trying to keep going [00:43:20] Mark's continued struggles with addiction and depression, but finding motivation to keep going for his son.

Mark's ups and downs [00:44:39] Mark shares his story of ups and downs, including his struggles with addiction and his successful career in car sales.

Relapse after rehab [00:45:26] Mark talks about his relapse after leaving rehab and how he traded his addiction for work and money.

Triggered relapse [00:46:45] Mark shares how he relapsed after trying to see his son and feeling betrayed by his ex-wife.

Rock bottom in Florida [00:48:38] Mark hits rock bottom in Florida, contemplating suicide and planning to give up his parental rights.

Turning point [00:49:15] Mark has a turning point moment while drinking a beer by the ocean and decides to turn his life around.

Success and the power of choice [00:50:45] Mark shares how he has turned his life around and now helps others through his program, emphasizing the power of choice.

Alcohol addiction recovery [00:51:28] Mark's strategy for overcoming alcohol addiction and his program, I Am A Comeback.

AA and alternative methods [00:52:37] Mark's opinion on AA and why it didn't work for him, as well as his alternative approach to addiction recovery.

Fitness and success [00:54:18] The similarities between success in business and success in fitness, and how to use the same skillset to achieve both.

Identity and desire [00:57:05] The importance of giving yourself permission to be great and embracing your desires, as well as the role of identity in achieving success.

Balancing Life and Discipline [00:58:06] The speakers discuss the balance between discipline and desire, and how discipline can be boring but necessary for success.

Chasing Goals and Society's Expectations [00:58:43] The speakers talk about their personal goals and how they don't conform to society's expectations. They also discuss the importance of having a lofty goal and not being ashamed to pursue it.

The Power of Giving Power [01:00:36] The speakers discuss how giving power to something, like a cheeseburger or a drink, can lead to negative cycles. They emphasize the importance of understanding that you have the power to make choices.

I Am A Comeback Program [01:01:00] The speakers discuss Mark's program, I Am A Comeback, which helps people struggling with various vices. They provide information on how to connect with Mark and his team.

Gratitude and Authenticity [01:02:24] The speakers express gratitude for each other and the conversation they had. They also discuss the importance of authenticity and giving value in conversations.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Connect with Aktivate here

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get started with your summer shred plan here: 3MActionPlan.com

Learn about our coaching program here: 3MFatLoss.com

Check out Butcher Box and get 10% off your first order: ButcherBox.com/TRUE

Introduction [00:00:01] Josiah introduces the topic of a summer shred program and thanks listeners for tuning in.

Sponsorship [00:01:17] Josiah promotes ButcherBox, a meat delivery service, and offers a discount code for listeners.

Inspiration for the program [00:03:55] Josiah's colleague, Jay Michael, inspires the program after showing up in great shape at a recent event.

Blueprint for getting in shape [00:04:57] Josiah outlines a blueprint for getting in shape that he uses with his high-level clients.

Importance of doing the right things [00:05:56] Consistency and discipline are important, but doing the right things is crucial for seeing results.

Desire for the outcome [00:07:51] Desire for the outcome is necessary for achieving success in getting in shape.

Desire and Standards [00:08:49] The importance of having a strong desire and high standards for achieving fitness goals.

Community [00:11:31] The benefits of having a supportive community for achieving fitness goals and how to find one.

The 3M System [00:15:42] The basics of the 3M System for getting in shape: movement, meals, and mindset.

Creating Energy [00:16:42] Walking as a superpower to create energy and hit step goals. Walking times and durations for optimal results.

Muscle Training [00:18:23] Importance of working out for mental clarity and sculpting physique. 30-minute workout, 3 times a week, with different splits and the 10-minute rule.

Nutrition [00:21:34] Calories as king for weight loss or gain. Meal plan and strategy to control calorie intake, with enough protein and experimentation with carbs and fats. Setting up calories and meals for weight loss.

Nutrition Plan [00:24:10] The importance of a customized nutrition plan for weight loss and how it can be enjoyable and sustainable.

The 5M Super System [00:24:55] An overview of the 5M Super System for getting in shape, which includes consistency, discipline, desire, movement, muscle, meals, mindset, and meaning.

Mindset [00:25:53] The importance of mindset in achieving fitness goals, including creating a new identity and dealing with stress.

Meaning [00:27:02] The importance of creating meaning in life and leaving a positive impact on the world.

Conclusion [00:29:40] A summary of the episode and resources for getting started on a fitness journey.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we chat about a variety of things - including fatherhood, overcoming fears and raising your standards.

Be sure to connect with Cody here: https://www.codyjefferson.com/

Today's podcast is brought to you by Butcher Box.

Be sure to check out Josiah's favorite source for high quality meats: ButcherBox.com/True

Learn more about your ad choices. Visit megaphone.fm/adchoices

This podcast is sponsored by Butcher Box.

Check out Butcher Box Here and use code TRUE at checkout.

Featured Guest:

• Stan “Rhino” Efferding (@stanefferding) Instagram

Learn more about your ad choices. Visit megaphone.fm/adchoices

Kirk is also a client in my True Transformation VIP Coaching program - he got into insane shape using our 3M System. We discuss his fat loss transformation on today's show.

Download the 3M Action Plan today!

Join the 3M System here.

Connect with Kirk here

Learn more about your ad choices. Visit megaphone.fm/adchoices

He's a father, husband, strength and performance coach and IFBB pro Bodybuilder.

On today's show we discuss building a culture, how to be a leader, steroids, heart health and how to stay in shape on the road.

Get your 3M Fat Loss Action Plan HERE

Learn more about your ad choices. Visit megaphone.fm/adchoices

Learn more about True Transformation at 3MFatLoss.com

Dr. Rand McClain has always been passionate about nutrition and wellness, and he's taken an unconventional path to become a leading expert in alternative and progressive medical treatments.

He's accomplished a lot in his life, from being the youngest senior account manager at Deloitte to pursuing a career as a professional boxer in Argentina. Despite being told that he couldn't do it, he went back to school at age 37 and became a doctor.

Dr. Rand doesn't believe in following the "status quo," and that's what sets him apart. He's known for his innovative treatments, like bioidentical hormone replacement therapy, hyperbaric oxygen therapy, and cryotherapy.

His patients include A-list celebrities and world-class athletes who seek out his expertise at his practice, Regenerative and Sports Medicine.

Dr. Rand has spent the last 35 years redefining what it means to be in optimal health, and he earned his medical degree at Western University and completed his internship at the University of Southern California’s Keck School of Medicine Residency Program. He's worked with some of the best and original innovators in Sports, Rejuvenative, Regenerative ("Anti-Aging"), Cosmetic, and Family Medicine.

In his brand new book Cheating Death, he takes a fresh approach to genetics, natural aging, and proactive medical treatments. Dr. McClain founded the Regenerative and Sports Medicine Clinic in Santa Monica, where he specializes in alternative and cutting-edge treatments. He shares the best drugs and supplements, treatment methods, and devices that are backed by extensive research and his own work with patients. This includes little-known treatments that can reverse the effects of injuries, diagnostic and screening technologies that detect early onset disease, breakthrough methods to slow down or reverse aging, and steps to enhance gene expression and sidestep poor family genetics.

Dr. McClain shows readers how to access these therapies and jumpstart the body's regenerative processes, leading to improvements in mood swings, depression, anxiety, hormone balance, sexual function, muscle strength, stamina, pain relief, and a more youthful appearance. Traditional medicine saves lives, but it has limitations. Doctors and institutions often don't explore promising options outside of their expertise or dismiss non-Western medicines, plant-based therapies, and new technologies. Many can't keep up with research around health innovations. Researchers around the globe are taking the first steps toward a revolution in healthcare, but treatments have been limited to a select few with access to them.

Cheating Death, bolstered with research and recovery stories from real people, gives readers the tools to live healthier, longer lives.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Keith is a successful entrepreneur, stand up comedian and marriage coach to thousands of high performing men around the world. His podcast the Married Game has helped millions of listeners world wide.

Connect with Keith HERE

Learn more about your ad choices. Visit megaphone.fm/adchoices

The busy family man's guide to ripped abs

1. Take an assessment of your starting point.

Have you been eating whatever with zero systems in place?

What does your schedule look like the next 3-6 months?

Getting really lean will require stretches of time where you're very consistent.

We want to account for work trips, vacations and getaways ahead of time.

That way we can push when life is "normal" and then back off during crazy times.

You'll also want to start getting your eating on a consistent schedule.

Start with having meal times that you stick with during the day.

My busy professional clients usually eat lunch, dinner and a pre-bed smaller meal.

2. Give yourself longer than you think to drop fat.

If you need to lose 20 pounds give yourself 16-20 weeks.

The weight can come off faster for sure, but you're probably underestimating how much fat you need to lose.

Worst case you reach your goal sooner than you think.

3. Track your strength religiously

Stick to the same training plan for 12 weeks and track your reps / weight lifted.

The last thing you want to do is strip away muscle tissue.

You don't need tons of volume here. Just enough to hold onto muscle and gain some strength

4. Find your current baseline of weekly activity.

In other words, track your steps for a week.

Find your average and start increasing it by 10% week over week.

5. Business lunches, dinners out and date nights are all fine.

It just might mean that you need to be more strict during normal meal times.

Or you simply need to order the proper foods and amounts when eating out.

A safe bet is surf and turf with veggies.

6. Manage your hunger and energy appropriately.

A few things here:

-Fasting

-High protein

-Refeed days when needed (every 7-14 days)

-Better sleep

-Water

-Moderate to low intensity walking

• Need a custom plan to get full control over your health and fitness? Check out our custom coaching program here.
• Visit 3MFatLoss.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

The gym can feel intimidating but it doesn't have to be.

Use today's episode to shift your thought process about going to the gym.

Learn more about our True Transformation System Here

Grab our Barely Legal Crack Recipe Guide - Free for a limited time.

Join our private group "The Sustainable Fat Loss Group" on Facebook here.

Learn more about your ad choices. Visit megaphone.fm/adchoices

11. You can eat sugar on a fat loss diet - but I recommend keeping sugar very low for health, appetite control and overall happiness.

12. Track your steps - activity outside the gym is a massive way to improve fat loss.

13. Intermittent Fasting isn’t a magical pill, but it sure as hell can help with sticking to your plan.

14. A big ass salad in the middle of the day, a smoothie for breakfast, and lots of water can make things super simple.

15. Supplements are there to fill in the cracks of your plan, but they are not the foundation.

16. Sleep isn’t optional if you want to get in great shape. 7-8 hours per night is my standard recommendation for most people. Some need slightly less but some people need even more.

17. Getting ripped can make you more money because your mental clarity and energy will skyrocket

18. If you don’t enjoy your plan, or at least find parts of it to enjoy, you’re not going to see the results you want. You’ll end up trying something else.

19. Understand one thing. Your body is your responsibility. Stop blaming your circumstances on anything or anyone else. This is 100% on YOU.

20. Remember, this isn’t just about looking good. It’s about not dying 30 years too young and living your best life while you're here. That is the ultimate result.

Learn more about our True Transformation System Here

Grab our Barely Legal Crack Recipe Guide - Free for a limited time.

Join our private group "The Sustainable Fat Loss Group" on Facebook here.

Learn more about your ad choices. Visit megaphone.fm/adchoices

1. The pain of remaining the same must be greater than the pain of change. Being fat must suck worse than controlling your food intake and working out. Plain and simple.

2. The love you have for the people in your life should push you to get better and healthier. You can't be your best if you're overweight.

3. Your plan should fit into your lifestyle - you shouldn't try and fit your lifestyle around fitness. I'm not skipping the zoo on Sunday to get a sick pump at the gym. I'm also not missing date nights with my wife to do cardio (cardio comes after date night

)

4. Losing fat starts with energy balance. Your food intake must be less than what you burn each day.

5. Being miserable with how you look and feel takes away from your legacy AKA how people are impacted by you each day.

6. You don't need to do cardio to get in phenomenal shape - however I recommend that you do for health and mental benefits.

7. Protein, veggies, fruits and healthy sources of fuel (healthy fats and carbs) should make up 90% of your nutrition plan

8. Resistance training (bodyweight, weights, bands, etc) should make up the foundation of your workout plan.

9. A mediocre plan done consistently will trump a perfect plan done inconsistently - lesson here is to stick to the plan - consistency wins.

10. Losing fat comes in waves. You'll see massive progress some weeks and zero others.

Join our private group "The Sustainable Fat Loss Group" on Facebook here.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Learn more about your ad choices. Visit megaphone.fm/adchoices

Terrance currently competes in the lightweight division of the Ultimate Fighting Championship. A professional since 2017, McKinney also competed for Legacy Fighting Alliance.

Today, "T.Wrecks" gives us a sneak peek into what he does before a fight, who he'd like to fight in the future, and his record. Don't miss this one!

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Rich Ryan comes from the running world, as a Division 1 runner, he has been training in endurance for over 15 years and has been coaching athletes for nearly a decade.

Rich has worked as a CrossFit level 1 trainer, a group fitness instructor and a one on one personal trainer. As the founder of Reinforced Running, he has helped hundreds of athletes 90% of whom have hit a new PR.

In today's episode, we get into my personal strategies, the pros and cons of Hyrox and DekaFit, some ways you can prepare, and what to expect if you're interested in participating. Don't miss it!

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Stay tuned to hear his (sometimes controversial) takes on fasting, how the fasting mindset can get the rest of your life in shape, and how he just completed a 96 hour fast (yes, you read that right!).

Check out his free guide for dads, connect with him on Facebook and follow him on Instagram.

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

I had the privilege to sit with him and chat about what he's doing now, his knee injury, and his passion for helping younger athletes with their finances. We also get into his routines and habits (and why they were a literal game changer).

Find Chris on Instagram and Twitter.

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

That's truly not just the right way to do it, it's the only way!

If you are serious about losing fat and building muscle slowly and effectively, here are some great tips and things to remember.

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Adam Schafer is one of the hosts of Mind Pump—a top 10 health, fitness and wellness podcast and generates over 1 million listens every month in over 100 countries. In addition to training clients one-on-one Adam has also led boot camps, provided nutrition consulting, and helped other trainers improve their sales and leadership skills.

Find out more about Adam and Mind Pump at mindpumpmedia.com.

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

***

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.
• Leave us a review in your podcast app—let me know if you liked the show.
• Join our free high performance community for high performing men: click here.
• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

******

• Visit thetruetransformation.com if you're interested in our high performance coaching for men over 30.

• Leave us a review in your podcast app—let me know if you liked the show.

• Join our free high performance community for high performing men: click here.

• Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Learn more about your ad choices. Visit megaphone.fm/adchoices

As a young man, Larry didn't have the father figure he wanted growing up. With a rocky start and some parenting mistakes, he decided to start The Dad Edge—a resource and community for imperfect dads who want to get better.

Make sure to check out his podcasts, courses, and more at https://thedadedge.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Why?

Why do people tend to do this? It seems so backwards from what you'd expect—but today I share my insights on why people binge eat and what we can do about it.

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

You're never "done".

There's always more that you can achieve, goals that you can meet, and things you can improve. It's truly a lifelong effort.

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

On this episode we talk about taking it slow, and incremental, positive change that will LAST.

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Some diets aren't focused on long-term health as much as they want to sell you a product. And that product can work temporarily (or not at all).

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Find the reason you want to be in shape—do you want to be a better dad? A better employee? Have a better sex life? Boost your self confidence? All of these are not only possible, but inevitable! Narrow down your "why" and you cannot fail.

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

The best things in this life take work, and a lot of it!

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

I think you can boil it down to one thing that they ALL do.

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Even me, a fitness expert, is sitting around, recording this podcast! However, I've got a few tricks up my sleeve to hack your way to moving more (one of them literally couldn't be easier)

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I'm sharing my first basic key—which will get you on the road to getting in shape.

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Intrigued? Don't miss today's episode! I'll share my targeted tips to cut down your time spent at the gym for maximum results.

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

We have a distorted view of cardio—so here's my look at how you can make it work better for yourself.

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is to help you remember that some of the reasons you're having a hard time are your own mental blocks!

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Make it easy, and make it flexibile.

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

---

Learn more about your ad choices. Visit megaphone.fm/adchoices

Learn more about your ad choices. Visit megaphone.fm/adchoices

Over the course of many years and thousands of clients, I have found the 10 Minute Rule to work better than just about ANYTHING ELSE.

Don't miss this episode, I'll tell you all about it, and how to apply it to anything in your life!

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Am I oversimplifying? Probably.

Today I'm sharing the absolute bare basics: the Fat Loss Code. These are the stepping stones to getting your body the way you want it.

---

Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I've got some quick tips on how to naturally boost your testosterone levels to get that edge: and feel better right away!

---

Grab our Free guide for men who want to get ripped here: LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

---

Grab our Free guide for men who want to get ripped here: LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Are they harmful? Not usually. Are they dangerous? Not necessarily. But why compromise on results when there are better options out there? Here's my top 5 worst exercises for men—and what you should do instead.

---

Grab our Free guide for men who want to get ripped here: LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

However, there are small changes you can make TODAY that can have a ripple effect that make a massive difference. And bonus: they're easier than you think.

---

Grab our Free guide for men who want to get ripped here: LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

On today's quick tip, I'll give you some fresh ideas on how to spice up your diet and make sure you're not starving all the time—without sacrificing fat loss.

---

Grab our Free guide for men who want to get ripped here: LookGoodNaked.co

Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Follow me on Instagram: @josiahfitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

On today's episode Josiah Novak covers the Power of Gratitude and how it can boost your mood every morning.

Download the free look good naked guide for men here: LookGoodNaked.co

Learn more about your ad choices. Visit megaphone.fm/adchoices