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Welcome back to the True Transformation Podcast with Josiah Novak, founder and owner of TheTrueTransformation.com. In today’s episode, Josiah dives into one of the most frequently asked questions in fitness: "How long does it take to get abs?" Drawing from his own journey and experience coaching thousands of men, Josiah provides valuable insights into setting realistic expectations, overcoming plateaus, and achieving sustainable fat loss.
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.
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3M System Application: https://www.truebodytransformation.com/3msystem
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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.
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.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.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...
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learn more about the True Transformation 3M system: https://apply.thetruetransformation.com/
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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...
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Apply.TheTrueTransformation.com
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:
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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.
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Check out the 3M System here: https://apply.thetruetransformation.com/
Check out Bioptimizers here: Bioptimzers.com/TRUE
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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...
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Learn more about the True Transformation 3M System: https://apply.thetruetransformation.com/
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
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.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
Training Your Mind: Prioritize mindset conditioning as much as physical training.The 10-Minute Rule: Use this trick to overcome mental resistance and start tasks.Music as a Tool: Use music to create the right mental environment for tasks.Sustainable Efforts: Avoid the trap of doing too much too soon; focus on consistency.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.
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Learn about the True Transformation 3M System: https://apply.thetruetransformation.com/
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...
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Learn about the True Transformation 3M System: https://apply.thetruetransformation.com/
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:
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.
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.
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.
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 TransformationInstagram: @JosiahFitnessYouTube: The True TransformationSubscribe & 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
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Learn about the True Transformation 3M System: https://apply.thetruetransformation.com/
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:Workout Schedule:
Trained three days a week (Monday, Wednesday, Friday) for 45 minutes each session.Non-negotiable gym appointments to ensure consistency.
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.
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.
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.
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.
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!
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Check out the 3M Body Transformation System: https://apply.thetruetransformation.com/
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!
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Welcome back to the True Transformation Podcast! I’m your host, Josiah Novak, and today I’m thrilled to have the legendary Wade Lightheart join us. Wade is the founder and president of BiOptimizers, a company dedicated to digestive and health optimization. He’s also a three-time Canadian National all-natural bodybuilding champion and a former Mr. Universe competitor who competed as a vegetarian—how cool is that?
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://apply.thetruetransformation.com/
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Today's podcast is with my good friend and mindset coach Laura Hardnett - founder and owner of EmpowerYOU.
Laura is a successful entrepreneur, fitness fanatic and dedicated mom. She specializes in helping people work through challenging relationships and life events.
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Fat Loss EssentialsDiscussion on misleading marketing in the fitness industry
Main Content:
1) Calorie Deficit:
Importance of a calorie deficit for fat lossExplanation: Burning more calories than consumedDebunking myths about alternative fat loss methods2) 3M System:
Introduction of a systematic approach to fat lossThe '3M system': Movement, Muscle, MealsImportance of sustainability, effectiveness, and enjoyment in the systemFurther discussion planned for Transformation Tuesday episode3) Muscle Retention/Building:
Emphasis on retaining or building muscle during fat lossStrategies for muscle retention: heavy weights, safe exercisesExplanation of muscle's role in metabolism and fat loss4) Identity and Lifestyle:
Importance of integrating fitness into personal identityEncouragement to embrace a more active lifestyle and healthier eating habitsCritique of temporary transformations without lasting identity changeFat 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://go.thetruetransformation.com/tt-apply-7
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In today's episode, we're diving deep into the Keto diet - a topic I've had mixed feelings about. As a fitness enthusiast who's critiqued and praised Keto, I'm here to break down everything you need to know. From its origins in treating epilepsy to its current status in the fitness world, join me as we explore the complexities of the Keto diet.
👇👇👇 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
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Today we dive into the importance of investing time and resources into your health and fitness.
Your body and health are the two most valuable things you have. It's important to invest in them to get a consistent ROI
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In this podcast episode, Josiah sits down with Rylan Schadegg to discuss hybrid fitness. They talk about the importance of soft tissue development, Rylan's background in cycling, and the transition to hybrid racing.
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...
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Are you looking for inspiration to start your running journey or take it to the next level?
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.
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This week, we’re joined by the phenomenal Keith Yackey, a maestro in public speaking and communication.
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
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In today's podcast episode, I sit down with Meg Jacoby to discuss her experiences with fitness and training, including becoming a Mom and how to balance parenthood with fitness, the pursuit of championships, and Hyrox competitions.
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...
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In this podcast episode, Josiah Novak talks with with Ron Caruthers, a tax coach, on how to manage taxes and create wealth for his business. They discuss the basics of tax management and how to take advantage of tax laws to increase revenue. They cover topics such as understanding tax rates, different business structures, keeping accurate records, and taking advantage of legitimate business expenses. They also emphasize the importance of being audit-ready and shifting the mindset from taxes to wealth creation. Overall, the episode provides valuable insights for new business owners on tax management and wealth creation.
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...
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