Josiah and the crew discuss key issues in today's society.Check out the True Transformation System for Men over 40:https://www.truebodytransformation.com/vsl-page-page669295

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Josiah is joined by Erin and Belton to discuss the topic of routine.Check out the True Transformation System here: https://www.truebodytransformation.com/vsl-page-page669295

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.bioptimizers.com/trueMNLY: http://buy.getmnly.com/discount/JosiahNMNLY?redirect=%2F%3Fafmc%3DJosiahNMNLY%26utm_campaign%3DJosiahNMNLY%26utm_source%3Dleaddyno%26utm_medium%3Daffiliate3M System Application: https://www.truebodytransformation.com/3msystem

check out the True Transformation 3M System: https://apply.thetruetransformation.com/http://bioptimizers.com/truehttp://buy.getmnly.com/discount/JosiahNMNLY?redirect=%2F%3Fafmc%3DJosiahNMNLY%26utm_campaign%3DJosiahNMNLY%26utm_source%3Dleaddyno%26utm_medium%3DaffiliateBuilding a Superior Body: Simplifying Health and FitnessWelcome 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 BodyWhat 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, MealsLet'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 SupportIt'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 CommunityYou need a system that simplifies fitness and makes it sustainable. But it's also...

learn more about the True Transformation 3M system: https://apply.thetruetransformation.com/http://bioptimizers.com/truehttp://buy.getmnly.com/discount/JosiahNMNLY?redirect=%2F%3Fafmc%3DJosiahNMNLY%26utm_campaign%3DJosiahNMNLY%26utm_source%3Dleaddyno%26utm_medium%3DaffiliateWelcome 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...

bioptimizers.com/trueApply.TheTrueTransformation.comTheTrueTransformation.comOk 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/trueNo pressure to buy this stuff, but I use it nightly. If you have any sleep questions please let me knowJosiahP.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.

Check out the 3M System here: https://apply.thetruetransformation.com/Check out Bioptimizers here: Bioptimzers.com/TRUEUse Code TRUE at Check outCheck out MNLY:http://buy.getmnly.com/discount/JosiahNMNLY?redirect=%2F%3Fafmc%3DJosiahNMNLY%26utm_campaign%3DJosiahNMNLY%26utm_source%3Dleaddyno%26utm_medium%3DaffiliateJosiah 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...

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 PracticesThe 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 BetterA 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 FeelProgress 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 TakeawaysTraining 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.

Learn about the True Transformation 3M System: https://apply.thetruetransformation.com/I Lost 65 Pounds in Seven Months with Five Simple Fat Loss HabitsIn 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 MealsToday’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 StandbyConvenience 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 WaterA 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 DevelopmentMost 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...

Learn about the True Transformation 3M System: https://apply.thetruetransformation.com/Host:Josiah Novak, Founder of The True TransformationEpisode 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 NovakConnect 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

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!

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!

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 LightheartWe 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 LightheartWe 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/trueCheck out the True Transformation 3M Fat Loss System: https://apply.thetruetransformation.com/

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.

Fat Loss EssentialsDiscussion on misleading marketing in the fitness industryMain 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

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 Friday0:03 - Discussion about the keto diet begins0:09 - Admission of previously talking negatively about the keto diet0:17 - Explaining a specific form of keto diet liked0:20 - Truth about the standard keto diet0:28 - Origin of the standard keto diet related to epilepsy0:36 - Connection between keto diet and seizure management0:51 - Misuse of keto diet in the fitness industry for fat loss1:02 - Explanation of ketones and their role in the keto diet1:24 - Effects of ketosis on appetite and energy levels1:58 - Keto diet for managing cravings and energy swings2:16 - Best use case for keto in severe obesity cases2:44 - Keto diet not being a universal solution3:09 - Comparison of keto diet to choosing a specific type of car3:34 - Personal use case for keto diet for specific individuals3:49 - Explaining cyclical keto diet approach4:01 - Details of personal cyclical keto regimen4:42 - Discussion on calorie intake and exercise routine5:02 - Effects of low carb diet on body5:11 - Avoiding negative reactions to carbs reintroduction5:29 - Weekend carb refeed strategy5:51 - Importance of enjoying carbs and personal preferences6:06 - Carbs in relation to running performance6:35 - Return to low carb high fat diet during weekdays6:52 - Primary reason for fat loss with keto7:00 - Concluding remarks on low carb diet myths7:09 - Final thoughts on choosing a sustainable diet7:27 - Warning against unsustainable keto diet practices7:58 - Recommendations for appropriate keto diet use8:22 - Closing remarks and invitation to check out more information8:41 - Sign-offFor Men who Want to Get In Shape: https://go.thetruetransformation.com/tt-apply-9

In today's episode I sit down with my client, friend and COO of True Transformation J. Michael Fischer to discuss his Dinner First methodology to get lean and stay healthy for life.Learn more about our 21 Strong Challenge here: https://www.truetransformationsystem.com/21-strong-1Set up a no obligation consultation here to learn about our 3M VIP Coaching System:https://go.thetruetransformation.com/tt-apply

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

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...

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.

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

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...

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...

Mark Jennison is the founder and creator of I Am a Comeback.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.comToday'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...

Kristin Ballard and Steph Vieau from the Aktivate Podcast join me today to discuss everything female fitness. We cover crossfit, group glasses, diet, and why your desire is way more important than discipline. Connect with Aktivate here

In today's episode Josiah discusses the importance of consistency, discipline and desire. Josiah maps out a summer shred plan using the 3M System - Movement, Muscle and Meals and drops a preview of the 5M Super System of Mindset and Meaning.Get started with your summer shred plan here: 3MActionPlan.comLearn about our coaching program here: 3MFatLoss.comCheck out Butcher Box and get 10% off your first order: ButcherBox.com/TRUEIntroduction [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.

Cody Jefferson is one of my favorite people on earth. He's a fellow father, fitness enthusiast and highly successful entrepreneur. His passion for helping fellow business owners grow and expand without sacrificing what they truly care about the most is second to none.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

Stan Efferding discusses how he trained Jon Jones and prepared him for the move to the UFC heavyweight division along with his top principles for staying healthy, strong and fit for life.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

Kirk Cooper is a former high school teacher turned ecommerce expert. He's the CEO of a premier consulting company that helps clients build ecommerce businesses and create passive income. He's a highly-certified business leader who enjoys helping others succeed.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

Marc Lobliner is the CEO of MTS Nutrition, the CMO of TigerFitness.com, partner in Ambrosia and creator of the Outright Bar.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

Be sure to schedule a consult with Dr. Rand at TTHormones.comLearn more about True Transformation at 3MFatLoss.comDr. 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.

Everyone says the honeymoon phase doesn't last. The longer you're married the worse sex gets. Attraction and intimacy tend to fizzle out and fade into oblivion. Well not according to Keith Yackey. In fact, Keith believes sex and intimacy can become extraordinary with the right systems in place. In today's podcast Keith breaks down his 5 dials for elite levels of intimacy and attraction. 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

How to Get to 10% Body Fat The busy family man's guide to ripped abs1. 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 religiouslyStick 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 strength4. 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.

Today's episode is about getting over intimidation about going to the gym.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 HereGrab our Barely Legal Crack Recipe Guide - Free for a limited time.Join our private group "The Sustainable Fat Loss Group" on Facebook here.

In today's episode we are covering the 2nd half of the top 20 rules for fat loss: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 skyrocket18. 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 HereGrab our Barely Legal Crack Recipe Guide - Free for a limited time.Join our private group "The Sustainable Fat Loss Group" on Facebook here.

In today's episode we cover 10 of the top 20 rules for fat loss.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 plan8. 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.

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.

Today I've got the privilege to talk with UFC fighter Terrance "T.Wrecks" McKinney—I know you know who he is! 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.

Today I'm joined by Rich Ryan in a conversation about various challenges and races held across the country!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.

If you're anything like me, snacking when you're bored is a constant mental battle—you've got to be on high alert! With more and more people working from home, especially with their kids, it's a recipe for trouble. However, I've got some strategies that will help you stop snacking just because you're bored.***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.

Are you wanting to go to DekaFit but have no idea where to start in your training? I've got you covered with my best recommendations and tips for training for DekaFit.***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.

Motivation: it's not quite what you think it is! It can be fleeting, and waiting for it to arrive is actually not the most productive way to get yourself working out.***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.

One tricky part about getting fit is getting enough protein in your diet. There are a lot of ways to do that, but I've found some tips along the way that really kick your protein intake into overdrive—without ALWAYS having to rely on protein shakes or powders.***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.

I've had a lot of guests on this podcast, but I'm now chatting with one of my competitors and good friends, Joel Staley. We may roast each other on social media often, but in reality he's got a ton of amazing info about fasting and getting real results. 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.

Chris Pronger is a Canadian retired professional ice hockey defenceman and a former advisor to the Florida Panthers of the National Hockey League.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.

The thing that people who are successfully changing their bodies have one thing in common—they don't mind that it takes time. 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.

Today I'm being joined by one of my good friends, Adam Schafer of Mind Pump. In this episode we talk about fatherhood, age gaps between kids, family, business, and so much more. This is truly a PACKED episode full of great nuggets and you won't want to miss it. 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.

Financial success and physical fitness don't seem related, but trust me—they are. Having control of your life is truly a status symbol, and one you can't help showing off.***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.

I'm (literally) not sugar coating it—trying to get in shape, losing body fat, and get ripped is not a walk in the park. But what if I told you that getting abs and dropping fat doesn't have to be just boiled chicken and steamed veggies? ******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.

Larry Hagner, a good friend of mine and friend of the podcast, is joining us once again to talk about a topic near and dear to my heart—fatherhood. 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.

I've seen it time and time again. You eat well all week, you're doing awesome, then you do something like eat a whole pizza in one sitting.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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

The best and worst part about fitness? 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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

So you've started eating healthy and working out. Awesome! But, since getting healthy is a lifelong effort, what happens after that?---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

When you're trying to get fit and lose fat, it can be tempting to go all-in right away—cut calories like crazy, and borderline starve yourself. But it turns out that might be having the opposite effect that you want it to!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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

In an increasingly online world, it's easier and easier to compare yourself to what you see online. Here's why that's not such a good idea.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

The unfortunate greedy secret of the diet industry is that if you're a repeat client, you're a great customer.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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

As a species it's pretty recent that we've begun to think of health & fitness as luxury items. Before that, they were not only essential, but crucial for survival! We need to start looking at our health and fitness more like investments, not expenses.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

When you're growing up, you have someone next to you to show you how to do everything you've never done before. It stands to reason that you need the same thing for any big changes to your life, especially fitness!---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

You want to make some major changes to your fitness? That's great! The problem is, if you don't make a major mindset change, those major changes won't fall in line.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Having a goal takes a purpose. And you need to remember it often. 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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

If getting a great body were easy, it wouldn't be worth it. If you could get a six pack by snapping your fingers, you wouldn't be able to keep it. 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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Physical goals are only partly physical. How you approach a goal, or how your mind visualizes your success, is actually crucial in order to get your body on board! ---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

The hardest part of falling off the wagon is getting back on—you feel hopeless, like you've failed, and like you can never succeed. But I've been sharing this advice with my clients for years and it has worked incredibly well: Take. Small. Steps.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Don't get me wrong—being motivated is awesome. But what about those times when you just can't bring yourself to do the thing you know will be good for you in the long run? I've got the answer.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Fitness is not an event, it's a process. "Getting in shape" is maybe temporary, but staying in shape is a lifelong journey.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

A very small percentage of men over 30 are totally ripped. So you might ask yourself, what are they all doing different that I'm not?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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

We don't move enough.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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Fat loss is just math and science! It can seem impossible at times, but once you figure out the basic keys, it's just following the steps.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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

New dads, busy guys who own a business, and more—we're all running short on time. What if I told you that you could get ripped only working out 2x a week? 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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Hopping on the treadmill is never going to be a bad thing, but what if I told you you there's a better way? 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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Eating healthy and getting fit are physical goals, but you also need to realize that getting in better shape is just as much a mental goal! 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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

When hunger strikes, you need to make a choice in order to get that hunger back under control. One thing you may have never tried? Bone broth! Here's my super quick tip on using bone broth to stave off hunger for very little calories.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Since 2021 is rounding to a close (finally!) I thought I'd share a little roundup of my best end-of-year tips to start the year out right. Planning ahead can do some amazing things for your year when it comes to fitness, so here'ssome of my best year-end tips for fitness and getting a jump on the new year!---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

It's common sense, right? Hunger is partially caused by your stomach being empty, so get feeling satiated by filling up the SPACE while avoiding the excess calories.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

One of the oldest tricks, but it WORKS! Stay hydrated while also beat hunger with this awesome little tip (which is also great for you!)---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Nowadays we have food at our fingertips wherever we are and whenever we want it—we can even get food brought right to our recliner! It's truly never been easier to get food whenever we feel like it, and that's exactly the problem. We've gotten so used to eating whenever we want that we DO! However, you can go longer than you think without eating.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Some of us are lucky enough to get back to the gym already! Since that is the case (and since some of you will be starting fresh this January) here are some quick gym tips for the new or the rusty!---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

One of the biggest myths I hear is that it's super hard to get started back up into a workout routine once you've stopped it. Guess what? Your body is smart—and you'll pick it back up in no time. Here's a couple of tips to get back into your routine!---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Because of COVID, a lot of us have been taking breaks from working out, working out from home, or changing up our routines. But if you're wanting to get back in the swing of things (and your local area allows it) I've got some tips to slowly get started again!---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

I had the privilege of speaking with Adam Lowry—the founder of the new company SugarBreak, but also of the well known brands Method and Ripple. I spoke with him about his revolutionary new product to help people cut sugar cravings, parental responsibility, and more!

Can you eat this way for the rest of your life? If the answer is no, your plan is probably not right for you.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness---

What's the best way to make sure you stick to your diet plan?Make it easy, and make it flexibile. ---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness---

Contrary to popular belief, there is no such thing as "bad food" or "good food". Sure, some food has more calories than others, but if you love it, you can make room for it in your diet—and that's okay. ---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness---

When I ask people this question, they look at me like I've just grown antlers. What is there to be excited about? Changing your habits is a good thing—and if you're excited about it, you'll stick to it.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness---

We don't dress the same year-round, we don't do the same activities year-round—and we should view fitness the same way.Today I'm dropping one of my favorite (and lesser-known) tips to organize and plan for the natural ebb and flow of the year.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness---

There is one sure-fire way to be unhappy with your life—comparing it to somebody else's. We've all got different goals, paths, and situations, and someone wishes they could be in your shoes right now.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

A question I get a lot is about the training/fat loss process, particularly from guys who haven't ever worked with someone before. So here's a quick overview of the phases you'll go through for a successful transformation.

You don't have to wake up at 4am to have an awesome morning routine. And what works for me won't work for everybody. But here's a peek at my daily schedule, which you can adapt to your needs, your work, and your family. Make and follow a schedule with certain parameters, and I will GUARANTEE fat loss (yeah, I said it!).---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Losing fat and getting in shape is a paradox—it seems like everybody has a hard time with it, but it's easy if you can follow a few simple steps. On today's podcast, I share a couple of simple steps (maybe easier said than done!) that, if followed, make it super easy to get rid of unwanted fat.---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

I've never claimed to have a magic cure or process to get your body in great shape. But if I did? It would be this. 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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Getting in shape seems like an insurmountable task for most people, but I like to look at it like a puzzle. You just have to figure out the formula, the key, the code, and boom, you've got your answer.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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

We've all been there (or are still there)—you travel or get back from the holidays and fell off the wagon a bit. You eat grandma's cookies, you don't sleep well, and your workout routine is interrupted. How do you get back in the groove?Today I'm sharing my tips for getting out of that travel/holiday funk and getting you back on track!---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

It can be discouraging to read those articles about the perfect morning routine, or the 10 things you SHOULD be doing to get the day started off right. So today, I share my top habit, just one, that will change. your. life. GRATITUDE. Yes, seriously! A daily practice of gratitude will truly make all the difference. Don't believe me? Check out this episode and let me convince you!---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Some guys come to me, completely paranoid that they're going to lose a ton of muscle when they start shrinking their belly. Is it something you need to be aware of as a possibility? Sure! But do you need to worry about it? Not with the tips I'm sharing today!---Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

When you're first starting out on your fitness journey, it can be super intimidating, and if you don't see results right away, it can be pretty easy to just throw in the towel.That's why as part of our system, I recommend a group of protocols for RAPID fat loss—to help you see results right away and get that motivation you need to stick with it! Today, I share some of my favorite rapid fat loss protocols to see results right away and keep you going strong.---Grab our Free guide for men who want to get ripped here: LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Ahh, the holidays. If you're trying to slim down or bulk up, it can be a scary time—there's all kinds of tempting treats everywhere. But maybe, just maybe, it's all in your head.Today I talk about maintaining—and how the typical holiday gain might just be a story you're telling yourself (and why "the holidays" aren't such a big deal after all)---Grab our Free guide for men who want to get ripped here: LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

There are so many complex and frustrating fitness and nutrition programs out there, and honestly, I got pretty tired of it.That's one of the reasons that the True Transformation system was born—to make things simple. So simple, that anybody could follow it!---Grab our Free guide for men who want to get ripped here: LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

One of those questions I get all the time is why I do what I do, and why the True Transformation system exists. It's a great question, and it partially comes from my own experiences with getting in shape.Today I share a little about my journey as well as what this system can do for you.---Grab our Free guide for men who want to get ripped here: LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Feeling worn down? Low energy? There can be many causes—lack of sleep, stress, and life struggles. But what about your Testosterone levels?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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Stuck missing your cardio targets? Here's a quick tip from me today that will help you get closer—and it's easier than you think! ---Grab our Free guide for men who want to get ripped here: LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

People just starting out at the gym, or looking to spice up their workout routine, sometimes resort to some old gym favorites that I just don't recommend anymore. 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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Just a quick one today—since I'm into fitness and nutrition so much, people often ask me what foods are "better" or "worse" for you. Here's a question I was recently asked: what's better for you, almond milk or oat milk? They're both trendy right now, but I weigh in with my thoughts on today's quick tip.---Grab our Free guide for men who want to get ripped here: LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Some people I talk to are wanting to train for something like a marathon or train in martial arts, but they also want to get their fitness in order at the same time since their other training doesn't cut it.Today's quick tip is for those overachievers who are working out but want to train for something else at the same time. Spoiler: REST.---Grab our Free guide for men who want to get ripped here: LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

In today's society, everything's instant—we've got movies on demand, Ubers when you need a ride, and even groceries right at your door. But fitness is a little more complicated.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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

When you're changing up your diet (especially when you're trying to lower your calorie intake), it can be hard to fit enough protein into what you're eating so that you can maintain your goals. On this quick tip, I go over my favorite strategies to sneak more protein into your diet without making your calories go haywire.---Grab our Free guide for men who want to get ripped here: LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

It's the age-old problem: you're working out, but you're constantly hungry. When you've got that much on your plate (pun intended) it can feel like you can't eat enough.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.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.Follow me on Instagram: @josiahfitness

Ever since COVID hit, one of the questions I get asked most is the best ways to work out at home—especially ways to build a home gym! Here are some tips to bulid a well-rounded home gym for under $2k (or much less!).Grab our Free guide for men who want to get ripped here: LookGoodNaked.coVisit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65.

Fitness and fat loss is an ongoing process, and it's a tricky one to get exactly right. There are successful strategies and common pitfalls that we all discover on the way—but don't worry, I'm here to help! On today's episode, we're going to explore the top reasons men have trouble losing fat, busting a couple of myths, and giving you some tips to help you lose that fat and keep it off.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.

The True Transformation Podcast is the Top fitness podcast for men over 30 who want to get ripped, boost testosterone and improve stamina. 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

Ryan Kalan sits down with Josiah Novak to discuss how he ran 240 miles in the MOAB 240 in under 100 hours.Learn more about the True Transformation Coaching System Here: TheTrueTransformation.com/coachingStart your workout program today: Gumroad.com/JosiahFitness

How to go from DadBod to GreekGod in 5 steps.Download the free guide here: LookGoodNaked.coLearn about our coaching system here: TheTrueTransformation.com/coaching

Our TRUE Giveaway is running till September 11th! Screenshot an episode and share it to your Instagram, Twitter or Facebook and tag @JosiahNovakFit and/or @JosiahFitness to be entered to win ALL of our digital training programs valued at over $2000!!! Check out John Madsen here: JohnMadsen.comGet your free Look Good Naked Guide here: LookGoodNaked.coThanks for listening and don't forget to subscribe!

What Does it Take to Run 200 Miles Josiah sits down with Ryan Kalan to discuss his prep for the 200 Mile - Bigfoot 200 race. Ryan is the head of client support inside of the True Transformation and one of the owners of TT Nutrition. Be sure to grab the free Look Good Naked Guide here: LookGoodNaked.coJoin our private Facebook community here: Facebook.com/groups/TRUEFitGroupDon't forget to subscribe to the show and leave a review!

Today's episode covers why you have bad habits. Josiah Novak talks about the behavior model of Behaviors equal Prompts plus Ability Plus MotivationGrab your free guide here: LookGoodNaked.coJoin our Facebook group here: Facebook.com/groups/TRUEFitgroup

3 Keys to Cracking the Fat Loss Code Grab the Free Look Good Naked Guide Here: LookGoodNaked.coCheck out our brand new TT Nutrition Supplement Line: TTSupps.comFor coaching visit: TheTrueTransformation.com/coaching

Josiah Novak, Ryan Kalan, Jeffrey Pioch and Alex Goff sit down to discuss their experiences as both fathers and sons. This is a powerful podcast that dives into personal experiences around fatherhood. We salute all the fathers out there showing up each day and doing their best to be great men and dads to their kids.Download our Look Good Naked Guide here: LookGoodNaked.coFor coaching check out: TheTrueTransformation.com/coaching

The True Transformation coaches - Josiah and Alex - sit down to discuss why hating to lose should be more important than trying to win. Winning is amazing and the greats always want to win - but more importantly they want to learn from their failures. Failure is a gateway to becoming better and better. The guys discuss the Art of Losing and how you can master both your victories and your failures.Be sure to join our group for guys over 30 who want to get lean, improve their health, and see all areas of life skyrocket using the power of health and fitness: Facebook.com/groups/TRUEFitgroupCheck out our entire coaching system here: TheTrueTransformation.com/coaching

Josiah Novak and Alex Goff sit down to discuss their best hacks for parents who want to lose fat.As busy parents it's important to have strategies for losing fat and getting lean. Life gets crazy and it's easy to throw in the towel if you're trying to transform your body.Today's podcast will give you the best strategies Josiah and Alex use with their clients inside the True Transformation.If you're a guy who's sick and tired of feeling down, low energy and ashamed of your body?Check out our Lean Body Formula: TheTrueTransformation.com/coaching

In this episode, Josiah speaks with Marc Lobliner on big issues going on in America. Fatherhood, health, politics and much much more are the topics of discussion today.

The Top Secret to Getting RippedToday's show is brought to you by our 90 Day Lean Body Formula.Apply for a consult here: TheTrueTransformation.com/coachingWe'd also like to thank our additional sponsors:Centenarius Protein: https://www.centenariusnutrition.com/?rfsn=5464635.dd1b75&utm_source=refersion&utm_medium=affiliate&utm_campaign=5464635.dd1b75Use code TRUE at check outFacebook Group - Less Bodyfat - More Energy for Top Producers and Men who Want Look Their Best: Facebook.com/groups/TRUEFitgroupSupport for The True Transformation is brought to you by ​MANSCAPED™​, who is the best in men’s below-the-waist grooming. ​MANSCAPED offers precision-engineered tools for your family jewels. They obsess over their technology developments to provide you the best tools for your grooming experience. MANSCAPED is trusted by over 2 million men worldwide! We have an exclusive offer for my listeners - 20% off + free shipping with the code: LOOKGOODNAKED at manscaped.com.

Josiah Novak sits down with Tanner Guzy to discuss the importance of big families, religion, sharing your authentic self and his spartan race training. Tanner is an author and men's style coach. Be sure to check out Masculine-Style.comConnect with Josiah: TheTrueTransformation.com/coachingCheck out our sponsor: Manscaped.com and use code LOOKGOODNAKED to save 20% and get FREE shipping.

How to Diet Down to Under 10% BodyfatCentenarius Protein: https://www.centenariusnutrition.com/?rfsn=5464635.dd1b75&utm_source=refersion&utm_medium=affiliate&utm_campaign=5464635.dd1b75Use code TRUE at check outFacebook Group - Less Bodyfat - More Energy for Top Producers and Men who Want Look Their Best: Facebook.com/groups/TRUEFitgroupSupport for The True Transformation is brought to you by ​MANSCAPED™​, who is the best in men’s below-the-waist grooming. ​MANSCAPED offers precision-engineered tools for your family jewels. They obsess over their technology developments to provide you the best tools for your grooming experience. MANSCAPED is trusted by over 2 million men worldwide! We have an exclusive offer for my listeners - 20% off + free shipping with the code: LOOKGOODNAKED at manscaped.com.

How low should you go with calories? Today's show breaks down exactly how many calories you should be eating when starting a fat loss plan Support for The True Transformation is brought to you by ​MANSCAPED™​, who is the best in men’s below-the-waist grooming. ​MANSCAPED offers precision-engineered tools for your family jewels. They obsess over their technology developments to provide you the best tools for your grooming experience. MANSCAPED is trusted by over 2 million men worldwide! We have an exclusive offer for my listeners - 20% off + free shipping with the code: LOOKGOODNAKED at manscaped.com.

How to Achieve Happiness is a question I've been pondering.I believe my opinion will help you reach happiness more consistently. Give it a listen and leave a review if you enjoy it.The 90 Day Lean Body Formula coaching system can be checked out here: TheTrueTransformation.com/coaching

In this episode of the True Transformation Podcast - Josiah talks about How to Take Yourself to the Next LevelCentenarius Protein: https://www.centenariusnutrition.com/?rfsn=5464635.dd1b75&utm_source=refersion&utm_medium=affiliate&utm_campaign=5464635.dd1b75Use code TRUE at check outFacebook Group - Less Bodyfat - More Energy for Top Producers and Men who Want Look Their Best: Facebook.com/groups/TRUEFitgroup

In today's episode I cover 5 changes I made in my nutrition and training from my early 20's to my mid 30's. To learn more about our coaching system go here;TheTrueTransformation.com/coaching

3 Ways to Accelerate Fat Loss:1) Track your calories and steps2) Get more sleep3) Drink more waterWant to skip trying to lose fat on your own? Check out our 90 Day Lean Body Formula Program here: TheTrueTransformation.com/Coaching

Today's podcast is all about why you're not getting results. Josiah discusses 4 key areas you must fix if you're going to get results with fitness (and any other area of your life). Be sure to visit:TheTrueTransformation.com/coaching to learn how I help successful guys who want to get lean drop 30 pounds in 90 days and keep it off forever.

Josiah sits down with Jaime Morocco to discuss the female side of fat loss and how the fitness industry has mislead women for many years. Jaime is an expert in female body transformation and rebuilding women who feel broken.You can connect with Jaime here: JaimeMorocco.comInstagram: Instagram.com/JaimemoroccoBe sure to jump into the free 3 Day Look Good Naked Challenge Here: LookGoodNaked.co

Josiah sits down with Roger Matthews from Jersey Shore and Champ and the Tramp Podcast to discuss raising kids, the pandemic, small business, and how to stay sane in this crazy world we live in.Be sure to check out Roger's podcast - the Champ and the Tramp with UFC Champion Frankie Edgar.Grab your free guide here: LookGoodNaked.co

Josiah sits down to discuss a daily schedule that will guarantee fat loss. Grab the Look Good Naked Guide here: LookGoodNaked.coApply for the coaching program: TheTrueTransformation.com/coaching

Josiah sits down and discusses how to drop 20-30 pounds in 90 days using the True Transformation System. Be sure to check out TheTrueTransformation.com/coaching

Josiah sits down to discuss 2 key strategies for getting back on track with your life and fitness.Be sure to subscribe and leave a rating and review!Check out LookGoodNaked.coFor Coaching: TheTrueTransformation.com/coaching

Josiah sits down with Chris Wilson from Critical Bench to discuss fitness, faith, family and becoming a successful man. Chris Wilson is the host of the Strong by Design podcast and head strength coach at CriticalBench.comBe sure to check out CriticalBench.comGet your free Look Good Naked guide here: LookGoodNaked.co

Josiah discusses the best way to start your day for success. This simple practice can literally transform your entire day, weeks, and months. Listen to today's show to learn the daily practice that will transform how you show up each day.Email the homework assignment here: [email protected] the Free Look Good Naked Guide Here: LookGoodNaked.coCheck out TheTrueTransformation.com for more.

In today's episode - Josiah sits down and talks about cardio and why it could be making you fatter. The biggest mistake people make with cardio is actually quite common, but can be fixed very quickly. Learn how in today's episode.Download the Free Look Good Naked Guide Here: LookGoodNaked.coCheck out our coaching program: TheTrueTransformation.com/coaching

Josiah discusses fat burning workouts at home and how to properly set up a workout plan that allows you to get results. Burning fat at home comes down to resistance training, daily activity, cardio and controlling your daily calories.To get started on your fat loss journey visit: LookGoodNaked.co

Josiah sits down with Seth and Melanie Studley from the Anatomy of Marriage podcast to discuss how to stay happily married in today's crazy world. This is a must-listen for married couples or anyone who's planning on getting married one day.Check out the Anatomy of Marriage at AnatomyofMarriage.comBe sure to subscribe to the show and leave a rating and review.Check out our free guide: LookGoodNaked.co

In today's episode, Josiah discusses how to set up a 2-days per week workout routine. During crazy busy times - it can help to have a go-to strategy for minimal style training. Check out TrainTwice.com/order to get the full program.

Having a baby is one of, if not the most, important events in your life. Both moms and dads face a challenging opportunity of trying to stay in shape after a new baby arrives. Today's episode outlines a few key tips on getting back in shape or staying in shape after having a new baby.Visit TheTrueTransformation.com/coaching to learn more about how we help our clients transform their bodies and lifestyles.Need a starting plan? Check out LookGoodNaked.co and get started today.

Josiah sits down with Dr. Dominic D'Agostino to discuss the Keto Diet and how going "low carb" may have significant health impacts. Dr. Agostino is one the world's leading experts and researchers around understanding the anticonvulsant and neuroprotective mechanism of the keto diet and ketone metabolite supplementation. Here's the link to CGM kit to get you in front of the line. levels.link/dom Connect with Dom: https://www.ketonutrition.org/https://ketonetechnologies.com/Download our Look Good Naked Guide: LookGoodNaked.org

Variety is not the spice of life when it comes to health and fitness. Too much variety can kill your progress quickly. In today's episode, Josiah sits down and talks truth about variety inside of health and fitness.Check out our free guide: LookGoodNaked.coInterested in coaching? Check this out: TheTrueTransformation.com/coaching

Check out our Free Guide: LookGoodNaked.coBe sure to leave a rating and review to win a free course on our site: TheTrueTransformation.com

In today's episode, Josiah discusses Mindset strategies for success. Your mindset can be the most helpful or the most hurtful tool when it comes to achieving success. Josiah shares the top mindset strategies that he's given clients over the past 15+ years.Check out our Look Good Naked Guide here: LookGoodNaked.co

Josiah sits down and talks all about calories in today's show. How many calories should you eat along with how to figure out your calorie targets. Download our Free Guide: LookGoodNaked.co

In today's episode Josiah talks about Training Plans for the Older Generation, Morning Routines and Key Habits for Staying Lean.Resources mentioned on the show:LookGoodNaked.coBe sure to visit TheTrueTransformation.com, subscribe to the show and drop a rating and review.

Are you worried that your testosterone levels might be too low?In today's episode, Josiah breaks down his top tips for naturally boosting testosterone. Testosterone is crucial for health and should be monitored by getting regular bloodwork each year.For a complete guide on how to start dropping fat and building muscle visit: LookGoodNaked.coFor coaching inquiries visit: TheTrueTransformation.com

In today's podcast Josiah drops his best "simple and easy" fat loss tips. Fat loss doesn't have to be complicated. In fact, it can be very simple. The more simple you make it - the easier it gets.Check out TheTrueTransformation.com for more tips.For a free fat loss guide go to LookGoodNaked.co

In today's episode Josiah sits down and answers questions from you including: Building a Home Gym with $2000, Controlling Appetite, How to Eat More Protein and Tips for a Busy ScheduleResources mentioned in today's show:What Equipment to Buy in 2020 - https://thetruetransformation.com/the-best-pieces-of-equipment-for-your-home-gym-for-2020/Join Our Team: https://thetruetransformation.com/coaching/

In this episode Josiah lays out steps to create the right diet for you.Resources mentioned:LookGoodNaked.coYouTube.com/truetransformTheTrueTransformation.com

Want to lose 20 pounds in the next 90 days? Today's show walks you through the blueprint my clients use to lose (on average) 20 pounds in 90 days.Want more help?Visit: https://thetruetransformation.com/coaching/Interested in getting more daily guidance and support?Check out our Free Coaching Group Here:Facebook.com/groups/TRUEFitGroup

How to Combine BJJ and Lifting, Oat Milk vs Almond Milk, Supplements for Health and Longevity, How to Travel and Stay on Your Diet, & MoreFRIDAY AMA - Ask me anything!Be sure to check out TheTrueTransformation.com for our coaching programs and digital courses.Join our free coaching community here: Facebook.com/groups/TRUEFitGroupBe sure to subscribe to the show and leave a review if you enjoyed it!

Check out TheTrueTransformation.com for coaching and digital courses.Join our FREE coaching group here: Facebook.com/groups/TRUEFitGroup

Did you drink and eat too much on a holiday weekend or vacation? Today's show will give you a 5 step plan to quickly get back on track. Be sure to subscribe and leave a review if you enjoy the show.Check out our coaching programs here: TheTrueTransformation.com

Here's the secret about Home Workouts when it comes to Fat Loss and Building Muscle...You should train for strength no matter what!Everyone needs strength training - even if fat loss is your main goal.I explain why in today's show.Check out the HOMEBODY program: TheTrueTransformation.comGrab our free guide: LookGoodNaked.co

RAPID FAT LOSS PROTOCOLRapid Fat Loss Protocol that I have clients follow who want faster results in the beginning of a plan.1. Eat 3 Big meals per day that you enjoy. 5 Days of Lower calories (1000 below maintenance) and 2 days of higher calories (500 below maintenance) Eat light during the day.Have a satisfying meal at night.2. Focus on power foods that fill you up for hours after eating. Here's a hint....POTATOES and SALADSBeing hungry is usually a big problem with fat loss diets period.A tiny bit of hunger here and there is going to happen. But, it shouldn't be unbearable. A couple more power foods (I have about 20, but here's a few more).Berries...carrots...spinach.3. Hit 10k steps per day - no excuses.Lift weights 3x per week.Get 6-8 hours of sleep per night4. 1 gallon of water per day.No excuses.Check Out Our Website Here: TheTrueTransformation.comInterested in Joining Our Team ? Check This Out: TheTrueTransformation.com/Transform/Download our Free Look Good Naked Guide Here:LookGoodNaked.co

The 3 Best Supplements for Fat LossFor fat loss I tend to recommend 3 things:Protein powder, Vitamin D3 and creatine.Supplements are typically overhyped, but in this case it might pay off to have these 3 on hand if you're trying to lose fat.Join our Free Group Here: Facebook.com/groups/TRUEFitGroupCheck out our coaching program here: https://thetruetransformation.com/transform/

Motivation secret? You bet. Today's epsiode outlines the one step you need to take to get motivated for fitness, business or family goals.Check out our program here: TheTrueTransformation.com/Transform/Join the free coaching community here: Facebook.com/groups/TRUEFitGroupDownload the Free Look Good Naked Guide Here:LookGoodNaked.co

Late night eating has taken a bad rap over the years when it comes to dropping fat and building muscle. On today's episode Josiah covers how to incorporate late night eating if you want to drop more fat and build more muscle. TheTrueTransformation.com/transform/Join our Coaching Community Here: Facebook.com/groups/TRUEFitGroup

You gained weight over the weekend. These 5 tips will help get you back on track. Gaining weight happens to the best of us. There is no perfect day to start getting back on track. Start today. Don't wait. Even if it's just 10 minutes. TheTrueTransformation.com/transform/Be sure to join our Free Facebook Group here: Facebook.com/groups/TRUEFitGroup

Battling Cravings - How to Deal With Cravings When Losing Weight

Josiah discusses How to Get Back to Lifting Weights After a Break from the Gym

In today's podcast Josiah talks through 7 ways to get motivated and improve willpower.  Motivation and Willpower are often lacking in your day to day life.  It can be frustrating and difficult to get things done when you're lacking either one.Today's podcast outlines 7 ways to get more motivated and to think differently about willpower.  

Intermittent Fasting and How Many Calories You Should Be EatingIntermittent fasting is still one of the most popular topics when it comes to dieting and losing fat. However, despite it being incredibly popular, there’s still a lot of things that are misunderstood about fasting.Today we tackle the topic of fasting along with how many calories you should be eating. After all, calories are the biggest factor when it comes to fat loss.Join our Free Facebook Group: Facebook.com/groups/TRUEFitGroup

Jump Start Your Motivation in 10 Minutes The real "secret" to doing the work is committing to smaller chunks of the big project. Accomplishing small wins leads to self-belief. Self-belief and results lead to more motivation. For More Visit: TheTrueTransformation.com For Coaching: TheTrueTransformation.com/Coaching

The 3 Minute Mindset Hack to Help You Get Lean!!In today's episode Josiah covers the 3 minute mindset hack to help you dial in your fat loss goals and get lean.For more on The True Transformation visit TheTrueTransformation.com

In today's episode, Josiah interviews the host of the Mind Over Macros Podcast and author of The Personality Diet, Mike Milner.

In today's episode, Josiah interviews transformation specialist, Funk Roberts.

In today's episode, Josiah interviews former UFC lightweight world champion, Frankie Edgar. 

In today's episode, Josiah interviews one of the leading experts in hormones and health. Jay Campbell is a bestselling author on Amazon and author of "The Testosterone Optimization Therapy Bible: The Ultimate Guide to Living a Fully Optimized Life."

Episode 219 - Comedian, Actor and Musician - Morgan Jay. In today's episode, Josiah interviews stand up comedian and musician Morgan Jay. With six years of stand up and five years of music under his belt, he's crafted his performances to touch a wide range of audiences.

In today's episode, Josiah interviews his good friend and founder of "The Good Dad Project", Larry Hagner. Larry explains what worked and what didn't work while becoming vegan. 

In today's episode, Josiah discusses intermittent fasting, which is a popular form of fasting that involves eating within a certain timeframe throughout the day.

In today's episode, Josiah discusses the ultimate fat loss checklist coming into the new year to keep the unwanted weight off.

In today's episode, Josiah discusses effective techniques to lose those stubborn man boobs and keep them gone for life.

In today's episode, Josiah interviews former baseball player and current coach, Kevin Bay. Kevin Bay is the owner of the Hybrid Fit Club which integrates working out with the online world.

In today's episode, Josiah interviews standup comedian, Shapel Lacey, and shares his background story. Shapel Lacey has been featured on Comedy Central and just finished up touring in the US.

In today's episode, Josiah discusses his techniques on how to gain muscle while losing fat at the same time.

In today's episode, Josiah interviews Mike Catherwood on how to stay in great shape while also having a busy life outside of fitness.

In today's episode, Josiah interviews owner of Yancy Camp and co-founder of DekaFit powered by Spartan Race. DekaFit is a controlled predictable fitness competition that makes you apply the skills you learn in the gym and set goals that push you physically and mentally.

In today's episode, Josiah interviews comedian and podcaster, Adam Ray. He is the host of "About Last Night" and the co-host of "4th And Forever" where they discuss everything sports.

In today's episode, Josiah discusses 21 important tips to help build muscle mass as opposed to losing fat. 

In today's episode, Josiah discusses how to pick the most effective workout splits possible for optimum fat loss and muscle building.

In today's episode, Josiah discusses a topic that gets asked about a lot when people begin their fitness journey, can you drink alcohol and still lose fat? Find out what Josiah's take on it is in today's podcast.

In today's episode, Josiah interviews one of the biggest names in the fitness industry right now and author of Not A Diet Book, James Smith.

In today's episode, Josiah discusses some of his top advice that he'd give to somebody looking to change their lives for the better this upcoming decade. 

In today's episode, Josiah discusses how to avoid scams in the fitness industry in order to stay on track with your goals. 

In today's episode, Josiah discusses how to set New Years resolutions that are sustainable and attainable in order to become the better version of yourself.

In today's episode, Josiah explains what being skinny fat is and how to combat this weight with weight training.

In today's episode, Josiah discusses ways to not lose your momentum this holiday season and stay aligned with your fitness goals despite the challenges.

In today's episode, Josiah interviews Alex Feinberg. Alex Feinberg has experience as a professional athlete and shares his knowledge about different diet structures.

In today's episode, Josiah interviews Alexander Juan Antonio Cortes. Alexander is a skilled writer, dancer, entrepreneur, and fitness coach. In this interview Josiah and Alexander discuss a number of topics ranging from politics to fitness.

In today's episode, Josiah discusses how you don't need approval to get your fitness journey started.

In today's episode, Josiah discusses how health and fat loss are not the same thing and how they can work together.

In today's episode, Josiah discusses ways to setup a clean and more importantly sustainable diet for a healthier lifestyle.

In today's episode, Josiah discusses how to get a killer workout with zero gym equipment all from the comfort of your house.

In today's episode, Josiah discusses some tips on how you can incorporate more protein in your diet and be consistent with it.

In today's episode, Josiah discusses some tips to help you hit to reset button on your fitness journey and get you back on track.

In today's episode, Josiah discusses strategies to help you shed fat fast and efficiently in 7 days.

In today's episode, Josiah discusses the process of weight loss and how to stay in a good mindset during it.

In today's episode, Josiah discusses fitness goals and how to never get bored with your fitness goals.

In today's episode, Josiah interviews an expert in sports rehab, Dr. Teddy Willsey & discuss injury prevention and recovery.

In today's episode, Josiah discusses the strategies used for adjusting your calories for optimal fat loss and muscle gain.

In today's episode, Josiah interviews the host of the "Real Chalk" podcast and owner of one of the top CrossFit affiliates in the world, Ryan Fischer.

In today's episode, Josiah discusses the level of dedication and motivation required to reach your level of fitness desired.

In today's episode, Josiah interviews the man of many talents ranging from being a host of the High and Dry Podcast to being a radio personality, Mike Catherwood.

In today's episode, Josiah discusses the top 10 ultimate fat loss tips in order to be the healthiest version of yourself.

In today's episode, Josiah discusses what factors to consider when choosing the right diet for you and how to stay sustainable in the long run.

In today's episode, Josiah discusses the last diet ever movement by Jason Philips. Tired of information overload and complicated diets? Tune in to learn the diet strategy that you can follow for the rest of your life.

In today's episode, Josiah discusses the scale and how it's not the only way to track progress.

In today's episode, Josiah discusses a strategy you can use to stay motivated when doing things you don't necessarily want to do.

In today's episode, Josiah interviews one of his close friends Tanner Guzy on a range of topics from running to CrossFit.

In today's episode, Josiah discusses the important differences between dieting and training. There are many misconceptions in the fitness industry on this topic but Josiah uncovers what really matters.

In today's episode, Josiah interviews good friend Chase Chewning. Chase and Josiah go into how to start a podcast without having any connections from scratch. 

In today's episode, Josiah discusses if you can see results with just training twice a week. This is the perfect workout plan for people who are busy with work, run their own business, or just can't find the time to go to the gym.

In today's episode, Josiah discusses if it is worth it to get a six pack. Having abs doesn't necessarily mean you're healthy, but having a six pack has become the standard for becoming a fit individual these days.

In today's episode, Josiah discusses how to be consistent and effective while setting up your workout routine to get results.

In today's episode, Josiah shares some of his top tips for staying motivated and disciplined in order to reach the results you've been working towards.

In today's episode, Josiah interviews Zuby who is a professional rapper, author, podcast host, and social media influencer who has caused controversy around the world.

In today's episode, Josiah interviews strength and conditioning specialist, Josh Cuthbert. Josh is the owner of a training facility in Tennessee and trainer of some of the top athletes across the nation.

In today's episode, Josiah speaks about his personal fat loss checklist in order to get leaner and stay healthy.

In today's episode, Josiah interviews one of the top 50 most fit people in the world according to Sport's Illustrated, Hunter Mcintyre. Hunter is the six times world champion for obstacle course racing along with four times national champion.