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This podcast episode focuses on effective strategies for managing cravings and coexisting with junk food, particularly for those balancing family life and health goals. The speaker shares a personal story about resisting the temptation of fresh cookies and ice cream in the house, emphasizing the importance of a psychological shift rather than relying solely on willpower. A key takeaway is the introduction of the "movement protocol," where physical activity, such as going for a walk, serves as a powerful tool to disrupt cravings and refocus energy. The episode also highlights the significance of setting boundaries, like the "30-minute rule," to create space between desire and action, allowing time to reconsider impulsive eating. By reframing cravings as signals of positive change, listeners are encouraged to see their journey towards healthier choices as a game rather than a struggle.

Takeaways:

• Understanding that cravings are signals of change can help reframe your mindset.
• Implementing movement, like walking, can disrupt cravings and help manage impulses effectively.
• Using the 30 minute rule allows you to create distance from unhealthy food temptations.
• Establishing a 'craving killers' list can provide healthier alternatives when cravings hit.
• Communicating with family about dietary changes is essential for building a supportive environment.
• Creating a structured plan for when to indulge in treats helps maintain balance.

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Many people often wonder how some individuals seem to eat whatever they want and still maintain a lean physique. The truth is that these "eat whatever" people usually skip meals without realizing it, often consuming one big meal while grazing lightly throughout the day. Additionally, they tend to be more active, incorporating movement into their daily routines, which significantly impacts their caloric expenditure. It's also essential to recognize that they might not actually be indulging all the time; rather, they're likely naturally lean and maintain a balanced caloric intake. Instead of focusing on what others are doing, it's more productive to concentrate on your own goals, daily actions, and consistency in nutrition and exercise to achieve lasting transformation.

Takeaways:

• Many people who seem to eat whatever they want often skip meals without realizing it.
• Those who stay lean tend to move a lot throughout the day, staying active.
• It's a misconception that they eat whatever they want all the time; they control their calories.
• Genetics play a role, but focus on your own actions rather than comparing yourself.
• Stop obsessing over others' results and start focusing on your own transformation journey.
• Master your daily actions, including calorie intake and consistent movement, for lasting success.

Takeaways:

• Leading others effectively starts with the ability to lead yourself first, setting the example.
• Daily habits reflect your leadership potential; consistent commitment is crucial to personal success.
• Distractions in daily life, such as phone usage, can undermine your focus and productivity.
• Your family and team observe your actions; they learn from how you handle commitments.
• Choosing healthy habits over temptations demonstrates leadership and influences those around you positively.
• Mastering one habit this week can simplify other areas of your life significantly.

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Getting in shape doesn't have to be complicated; by focusing on a few key principles, you can significantly improve your health and fitness. Josiah Novak emphasizes the importance of managing your calories and consuming high-quality foods, alongside tracking your activity levels to ensure you’re moving enough throughout the day. He highlights the critical role of sleep in maintaining motivation and energy, noting that poor sleep can lead to unhealthy eating choices and a downward spiral in fitness. Josiah also stresses the need for a sustainable approach to fitness, advocating for long-term habits rather than quick-fix diets that often lead to rebounds. Ultimately, he encourages listeners to shift their mindset about fitness from a temporary goal to a lifelong commitment, ensuring they enjoy the process and the benefits it brings to all aspects of their lives.Managing your caloric intake is essential for achieving your fitness goals, whether losing, maintaining, or gaining weight.

• Focus on consuming high-quality, whole foods that are as natural as possible to improve nutrition.
• Tracking your daily steps can significantly enhance your activity levels and overall health.
• Sleep quality is crucial; poor sleep can lead to increased cravings for unhealthy foods.
• Setting sustainable fitness goals is more effective than extreme diets that lead to rebound weight gain.
• Fitness should be viewed as a lifelong journey rather than a temporary endeavor.

In this conversation, Gerald Cruz shares his transformative journey of weight loss and personal growth, detailing his impressive achievements and the challenges he faced along the way. He emphasizes the importance of community support, mindset shifts, and sustainable habits in achieving long-term success. Gerald also discusses how his transformation has influenced those around him and offers valuable insights for others looking to make a change in their health and fitness.

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Message me on Instagram - @JosiahFitness with the word "INTERESTED" and I'll send you an in-depth video on how you can start your own transformation today.

takeaways

• Gerald lost 50 pounds and transformed his body.
• Community support played a crucial role in his journey.
• Facing harsh truths about laziness was essential for growth.
• Sustainability in fitness is key to long-term success.
• Mindset shifts are as important as physical changes.
• Gerald's transformation inspired his family and friends.
• Investing in health requires commitment and self-belief.
• Embracing discomfort leads to personal growth.
• Daily habits significantly impact overall well-being.
• Living with purpose enhances life choices and fulfillment.

00:00

Transformative Journey: Gerald's Weight Loss Success

02:49

Facing Harsh Truths: Overcoming Laziness and Self-Doubt

06:07

Community Support: The Power of Connection in Transformation

09:05

Mindset Shift: The Role of Mentality in Physical Change

12:06

Sustainable Habits: Key Routines for Long-Term Success

14:56

Influencing Others: How Personal Change Inspires Family and Friends

17:55

Investment in Health: Overcoming Hesitations and Building Commitment

21:05

Embracing Discomfort: The Path to Growth and Self-Belief

24:02

Living with Purpose: The Impact of Fitness on Life Choices

27:07

Final Reflections: Wisdom for Those Seeking Change

Comparison is robbing you of the joy of the journey and the abundance that comes from experience. In today's episode Josiah Novak drops truth on the comparison game.

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Back in the early 2000's I played professional online poker. It was a truly wild experience. Many wins, losses and lessons learned. A lot of the lesson can be applied to fitness and in today's podcast I want to share some of my most valuable lessons that will apply to your fitness journey.

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What does the Bible say about being in shape? Josiah Novak tackles that question today's episode.

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Today I'm joined by Iggy Odighizuwa - multi 7 figure business owner and founder of Charlieai.io

Iggy is an OG when it comes to running successful online businesses and today we dive into systems, management and dealing with the stress of being a man of high integrity.

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Josiah and the crew discuss key issues in today's society.

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Learn about BioPtimizers Here