True Transformation Podcast

Josiah Novak

The Top Fitness Podcast for Men Over 30 who want to get in the best shape of their lives, drop belly fat, improve their confidence, boost their natural testosterone levels and maximize their performance. read less
Health & FitnessHealth & Fitness

Episodes

I Love this Style of the Keto Diet - Fitness Trend Friday
19-01-2024
I Love this Style of the Keto Diet - Fitness Trend Friday
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
Rylan Schadegg - From Eating Disorder to Elite Athlete
11-07-2023
Rylan Schadegg - From Eating Disorder to Elite Athlete
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...
Meg Jacoby - How to Balance Parenthood, Personal Fitness Goals and Hyrox World Championships
06-06-2023
Meg Jacoby - How to Balance Parenthood, Personal Fitness Goals and Hyrox World Championships
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...
Making Taxes Easy with Ron Caruthers
24-04-2023
Making Taxes Easy with Ron Caruthers
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...
Overcoming Alcohol, Crystal Meth and Cocaine Abuse - Mark Jennison from I Am a Comeback
07-04-2023
Overcoming Alcohol, Crystal Meth and Cocaine Abuse - Mark Jennison from I Am a Comeback
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...
The Summer Shred System for Ripped Abs
23-03-2023
The Summer Shred System for Ripped Abs
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.
Cheating Death with Dr. Rand McClain
15-02-2023
Cheating Death with Dr. Rand McClain
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.
How to Get to 10% Body Fat
25-01-2023
How to Get to 10% Body Fat
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.