True Transformation Podcast Josiah Novak

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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 Lightheart
We also explore the broader supplement market, the hype versus the reality, and the critical role of personalized nutrition and genetic factors in optimizing health. Wade's advice? Get tested, understand your body, and choose supplements that truly meet your needs.
One of my favorite parts of the conversation is when Wade talks about the intersection of fitness, performance, and health. He highlights the significance of digestive enzymes, probiotics, and essential fatty acids, which are often overlooked but crucial for overall well-being.
Notable Quote: “Excellence isn’t a destination; it’s a way of living.” - Wade Lightheart
We wrap up with a discussion on the balance between chasing performance goals and maintaining long-term health, emphasizing the importance of family and a holistic approach to life.
Notable Anecdote: Wade shares a hilarious yet profound story about the impact of Star Wars on his childhood and how it sparked his imagination and drive.
This episode is packed with wisdom, personal stories, and actionable advice. Whether you’re a fitness enthusiast, a supplement skeptic, or just looking for some inspiration, you’re going to love this conversation.
Be sure to check out BiOptimizers and use code TRUE for a 10% discount. Also, if you’re ready to take your fitness journey to the next level, download our free 3M action plan and schedule a chat with our team.
Thanks for tuning in! Life moves fast—make it count.
Use Code TRUE to Save 10% on BioOptimizers: bioptimizers.com/true
Check out the True Transformation 3M Fat Loss System: https://apply.thetruetransformation.com/

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 industry
Main Content:
1) Calorie Deficit:
Importance of a calorie deficit for fat lossExplanation: Burning more calories than consumedDebunking myths about alternative fat loss methods
2) 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 episode
3) 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 loss
4) 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 change
Fat Loss for Busy Dads: https://thetruetransformation.com/the-dads-with-abs-diet-a-guide-for-busy-professionals-over-35/
'Linked In: https://www.linkedin.com/in/josiahnovak/

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In today's episode, we're diving deep into the Keto diet - a topic I've had mixed feelings about. As a fitness enthusiast who's critiqued and praised Keto, I'm here to break down everything you need to know. From its origins in treating epilepsy to its current status in the fitness world, join me as we explore the complexities of the Keto diet.
👇👇👇 Timestamps:
0:00 - Introduction to Fitness Trend Friday
0:03 - Discussion about the keto diet begins
0:09 - Admission of previously talking negatively about the keto diet
0:17 - Explaining a specific form of keto diet liked
0:20 - Truth about the standard keto diet
0:28 - Origin of the standard keto diet related to epilepsy
0:36 - Connection between keto diet and seizure management
0:51 - Misuse of keto diet in the fitness industry for fat loss
1:02 - Explanation of ketones and their role in the keto diet
1:24 - Effects of ketosis on appetite and energy levels
1:58 - Keto diet for managing cravings and energy swings
2:16 - Best use case for keto in severe obesity cases
2:44 - Keto diet not being a universal solution
3:09 - Comparison of keto diet to choosing a specific type of car
3:34 - Personal use case for keto diet for specific individuals
3:49 - Explaining cyclical keto diet approach
4:01 - Details of personal cyclical keto regimen
4:42 - Discussion on calorie intake and exercise routine
5:02 - Effects of low carb diet on body
5:11 - Avoiding negative reactions to carbs reintroduction
5:29 - Weekend carb refeed strategy
5:51 - Importance of enjoying carbs and personal preferences
6:06 - Carbs in relation to running performance
6:35 - Return to low carb high fat diet during weekdays
6:52 - Primary reason for fat loss with keto
7:00 - Concluding remarks on low carb diet myths
7:09 - Final thoughts on choosing a sustainable diet
7:27 - Warning against unsustainable keto diet practices
7:58 - Recommendations for appropriate keto diet use
8:22 - Closing remarks and invitation to check out more information
8:41 - Sign-off
For Men who Want to Get In Shape: https://go.thetruetransformation.com/tt-apply-9

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-1
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