If you're anything like me, snacking when you're bored is a constant mental battleâ€”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 appâ€”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.



Stop Snacking Out of Boredom

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.

Nutrition

Fitness

Health & Fitness

Mental Health

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.   

Laura Hardnett - Empower Your Mind and Thrive in 2024

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/ 
 Learn More about our 3M Coaching System: https://go.thetruetransformation.com/tt-apply-7

Fat Loss Essentials for 2024

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. đź‘‡đź‘‡đź‘‡ 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

I Love this Style of the Keto Diet - Fitness Trend Friday

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 Set up a no obligation consultation here to learn about our 3M VIP Coaching System: https://go.thetruetransformation.com/tt-apply

Dinner First is the Key to Fat Loss with J. Michael Fischer

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

Stop Snacking Out of Boredom

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