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Fitness
**The Metabolism, Muscles, and Mindset Podcast**

Welcome to “The Muscles & Mindset Podcast”, with your host Dr. Ali Novitsky, an acclaimed obesity medicine expert, renowned for her unique expertise in muscle optimization through exercise, nutrition, and mindset work. Her revolutionary approach to health and wellness. Dr. Novitsky is not just an expert; she is a catalyst, propelling individuals on their journey of transformation, fostering strength, endurance, and resilience, and reshaping the landscape of obesity medicine.

The Muscles & Mindset Podcast aims to foster not just knowledge, but action. We’ll unravel the secrets to optimizing muscle development, adhering to a nourishing diet, and cultivating a resilient mindset – three crucial pillars of a healthy and fulfilling lifestyle. But more than that, we’ll provide you with actionable strategies, practical tips, and effective tools that you can seamlessly incorporate into your daily routines. This podcast isn’t just about understanding the muscles and mindset, it’s about turning that understanding into positive, transformative action.

Get ready to embark on a journey of self-discovery and self-improvement, as you tune in to the Muscles & Mindset Podcast. Together, we’ll navigate the path of health and wellness, one episode at a time.

Dr. Ali Novitsky’s work can be found at https://thefitcollective.com.

Latest Episodes:

268: The BMI Paradox: Understanding Normal Weight Obesity Jul 06, 2025

🎙️ The BMI Paradox: A Deep Dive into Body Composition and Health

Hosted by Dr. Ali Novitsky, MD – Obesity Medicine Expert and Fitness Guru

Is BMI really the best measure of health? In this thought-provoking episode, Dr. Ali Novitsky takes us beyond the scale and into the science of body composition. Sharing her personal story and medical expertise, she unpacks the BMI Paradox—why a “normal” BMI doesn’t always mean healthy, and why being labeled “overweight” might not be as bad as it sounds.

👩‍⚕️ Ali’s Personal BMI Story:

Growing up, Dr. Ali was always “bigger” than her peers. She opens up about the emotional impact of BMI labels and how her perspective evolved as a physician and fitness expert.

🧬 Genetics & Body Type:

Ali shares how her parents’ body types (meso-endo and mesomorph) shaped her view of health. Their longevity and mindful habits inspired her holistic approach to wellness.

📉 Debunking the BMI Myth:

Although BMI is still required for medication approvals, Dr. Novitsky explains why the Obesity Medicine community is shifting away from using it as a sole health indicator. Her previous podcast began this discussion—today, she deepens it.

👭 Meet Samantha and Suzanne:

Two fictional patients help illustrate the paradox:

Samantha: BMI 23 (normal), but 38% body fat = normal weight obesity.
Suzanne: BMI 28 (overweight), but high muscle mass and low body fat = metabolically healthy.

⚠️ Normal BMI Isn’t Always “Healthy”:

Samantha’s body fat puts her at higher risk for metabolic issues despite her “healthy” BMI. Suzanne, although labeled overweight, has a body composition that protects her from many of the same risks.

💪 The Power of Muscle Mass:

Muscle isn’t just for looks—it improves insulin sensitivity, supports metabolic function, and, in Ali’s case, helped manage her PCOS.

🧠 Individualized Treatment Plans:

Using motivational interviewing, body composition analysis, and targeted nutrition, Ali explains how she’d approach care for both patients:

Samantha: Build muscle, reduce body fat through nutrition, possibly consider medication.
Suzanne: Maintain muscle, refine nutrition to support long-term fat loss goals.

🧰 Practical Tips for Listeners:

Dr. Ali shares real-life action steps:

Strength training
Nutrient-dense eating
Regular follow-ups
Exploring support tools like GLP-1s or metformin when needed

✨ Final Thoughts:

Your health is more than a number on a chart. Dr. Novitsky encourages listeners to challenge outdated measures, focus on what’s really going on inside, and embrace individualized health strategies.

🎧 Whether you’re like Samantha, Suzanne, or somewhere in between—this episode will inspire you to reframe how you view your body, your health, and your goals.

🧬 Explore Our Programs:

Beginner Strength Training (12 months for $199!) – Enroll Today »
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⏱️ Episode Timestamps:

00:00 – Intro & Ali’s Personal Story

01:56 – Family Genetics & Body Types

02:59 – BMI in Obesity Medicine Today

03:20 – Samantha’s Case: Normal Weight Obesity

05:58 – Suzanne’s Case: Healthy at Higher BMI

09:12 – Individualized Treatment Strategies

15:09 – Lifestyle Interventions

19:47 – Muscle Mass in Women

21:14 – Final Thoughts & Program Invitations

👉 🔔 Never miss an episode! Click here to follow us on Spotify »

#TheFitCollective #BodyComposition #BMIParadox #WomenInMedicine #MuscleMatters #HealthBeyondBMI #DrAliNovitsky #ObesityMedicine

267: Navigating Weight Gain in Perimenopause and Menopause Jun 25, 2025

🎧 Episode Overview:

Dr. Ali Novitsky returns with renewed energy and exciting updates—including an upcoming trip to Japan and life with new chicks!

In this episode, she tackles a timely and often misunderstood issue: weight gain in lean women during perimenopause and menopause. Through personal insights and a detailed case study, she explores how hormonal shifts impact metabolism, body composition, and mental health—and how to approach this population with compassion and strategy.

1. Understanding Hormonal Shifts

· Estrogen & testosterone decline, cortisol increases

· Impact on muscle mass, fat distribution, energy, and anxiety

· Dr. Novitsky’s personal hormone journey

2. Case Study: Laura (Age 45)

· Lean, active woman experiencing weight gain

· Symptoms, lab results, and emotional impact

· Guided steps for clinical management

3. Tools for Tailored Assessment

· Importance of motivational interviewing

· Taking weight history and analyzing body composition

· Using InBody scans to assess fat/muscle distribution

4. Nutritional and Lifestyle Strategy

· Conducting a nutrition audit

· Realistic food tracking goals

· Importance of strength training in midlife

5. Addressing Resistance & Setting Expectations

· Normalizing frustration and resistance

· Setting achievable fat loss goals

· Supporting “naturally thin” women who are metabolically vulnerable

6. When Lifestyle Isn’t Enough

· Recognizing when medication may help

· Debunking stigma around pharmacologic support

· Advocating for early, proactive intervention

· Hormonal changes in perimenopause affect more than weight — they impact muscle, mood, and metabolism

· “Normal weight obesity” is real — body composition matters more than BMI

· Strength training is key for sustainable metabolic health

· Compassion + data = successful clinical care

🕒 Timestamps:

00:00 – Summer update + trip to Japan

00:43 – Weight gain in lean perimenopausal women

05:05 – Case Study: Laura

09:47 – Motivational interviewing and trust-building

13:08 – Hormonal shifts: cortisol, testosterone, thyroid

15:00 – Sleep, hunger hormones, and weight

19:04 – Detailed weight history

22:03 – Body composition metrics that matter

29:08 – Nutrition audit tips

35:02 – Why strength training is essential

42:09 – When to consider medication

43:22 – Wrapping up and next week’s teaser

🎤 Final Thought:

Dr. Novitsky reminds us that weight gain during perimenopause isn’t a personal failure — it’s biology. With compassionate care and science-backed strategies, women can navigate this life stage with confidence and clarity.

🎯 Ready to Personalize Your Health?

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only$199! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click HERE⁠

266: The Cortisol Connection: How Stress Impacts Weight Loss Jun 13, 2025

Genetic Testing and Stress: A New Approach to Weight Loss

Episode Summary:

In this episode, Dr. Ali Novitsky delves into the intricate relationship between cortisol and weight loss. As an obesity medicine doctor, she teaches about cortisol, a stress hormone, in a way that anyone can understand - and how this important chemical can significantly impact weight loss efforts.

Listeners will walk away with a new understanding of how to stop battling their biology, reconnect with their bodies, and embrace a compassionate, personalized approach to long-term health.

1. The Stress-Weight Loss Disconnect

How cortisol — the body’s primary stress hormone — impacts fat retention, appetite, insulin resistance, and even skeletal muscle loss.
Why traditional advice (eat less, move more) often fails under chronic stress conditions.

2. Cortisol’s Five-Fold Impact on Fat Loss

Enhances fat storage via lipoprotein lipase.
Raises blood sugar through gluconeogenesis.
Promotes insulin resistance, sabotaging metabolism.
Stimulates cravings for sugary, fatty foods.
Depletes muscle mass — especially under high-exertion training paired with emotional stress.

3. How Stress Alters Appetite & Motivation

The biological basis behind binge-eating urges and low exercise motivation during stress.
How stress-related sleep disruption increases ghrelin (hunger) and suppresses leptin (satiety).

4. The Power of Genetics and Personalization

Why Dr. Novitsky utilizes genetic testing (e.g., Genomind) to identify cortisol-related SNPs and tailor strategies accordingly.
Insight into Dr. Novitsky’s own cortisol sensitivity and how it shaped her evolution.

5. Mind-Body Fitness: A Holistic Training Philosophy

How Dr. Ali moved from calorie-obsessed fitness to personalized, neuroscience-driven strength training.
Why “less is more” when it comes to training under chronic stress and how to work with your nervous system, not against it.
Examples of muscle-preserving success — even among clients on GLP-1 medications like her 70-year-old mother-in-law.

6. Transformational Coaching & Community

A behind-the-scenes look at Dr. Ali’s Transform program; not just a fitness plan, but a full-body reset grounded in self-compassion and personal truth.
Why clients return not for new content, but for the safe, sustaining sisterhood and the life-changing mental shifts.

⏱️ Timestamps:

00:00:00 - Introduction and Eye Appointment
00:01:09 - Cortisol Connection with Weight Loss
00:02:45 - Genetic Testing and Cortisol Response
00:04:10 - Typical Case Scenario
00:05:37 - Understanding Cortisol's Impact
00:08:06 - Cortisol and Blood Sugar Levels
00:09:32 - Cortisol's Effect on Appetite
00:10:48 - Skeletal Muscle Mass Loss
00:12:57 - The Sleep-Cortisol Relationship
00:14:40 - Strategies for Managing Stress
00:17:11 - Conclusion and Program Offerings

🎯 Ready to Personalize Your Health?

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Click HERE⁠

265: Staying Fit on Vacation: Maintain Health Goals While Traveling Jun 06, 2025

Nutrition and Exercise Strategies by a Female Physician

In this energizing episode, fitness coach for women physicians and nutrition expert, Ali Novitsky MD, shares her best tips for sticking to a healthy eating plan while traveling. Whether you’re a busy doctor, on a family vacation, or just aiming to eat intuitively on the go, Dr. Ali breaks down how to maintain your fitness, nutrition, and mindset — even when you’re far from your usual routine. Learn how intuitive eating, flexible structure, and a focus on purpose can help you feel great without food guilt or fitness stress.

From Japan With Love 🇯🇵

As Dr. Ali preps her passport and yen for a long-anticipated family trip to Japan, she opens up about common anxieties around breaking fitness routines while on vacation, and how to stay intentional and well without feeling restricted.

🧠 Mindset Reset: Why We Struggle with Routine Changes

Humans thrive on consistency. Dr. Ali reframes vacation not as a derailment but as a ✨scheduled interruption✨— a chance to practice flexibility, presence, and self-trust.

🎯 Purpose First: What’s Your Trip Really For?

Are you traveling for abs or for adventure? If your goal is connection, culture, and rest, your plan should reflect that.

🍽️ G.O.A.L.S.: The Intuitive Eating Framework

🥄 Get hungry first

🍲 Observe for fullness

💗 Allow feelings

🏃 Love movement

💥 Stop perfectionism

Plus: 🥩 Prioritize protein, 🍭 Limit added sugar, 🍷 Be picky with indulgences.

💪 Move with Joy

From hotel-room workouts to scenic walks, keep it light, fun, and empowering.

😴 Recharge Mode

Rest = results. Dr. Ali’s golden rule: nothing amazing happens after 9 PM 🌙.

👜 Pack Light, Travel Lighter

Skip the stress. Bring what serves you. Leave the clutter — mentally and physically.

🌀 Re-entry Like a Pro

Return home with ease by building in a buffer day to emotionally re-align and ease back into routine.

🧬 What’s New at The FIT Collective:

🧠 48 CME Nutrition Training (30 CME for obesity board cert)

💪 DIY Beginner + Total Fitness Programs

🧬 Genetics Cohort: Swab now, work with Dr. Ali in Sept.

🌐 Explore Programs at thefitcollective.com → Click “Programs”

🪄 Final Encouragement:

This isn’t falling off — it’s a strategic detour toward sustainable wellness. 💖

🧘‍♀️ Vacation as Self-Care

Skip the scale, not the experience. Travel becomes restorative when we nourish ourselves with presence and intention.

👯 You’re Not Alone

Thousands have shared the same worries about “losing progress.” Dr. Ali offers compassion, not perfection.

📣 Get Involved

Love this episode? Share it with a friend, review it, or DM Dr. Ali with your favorite takeaway.

💌 Stay Connected

Subscribe for more episodes on intuitive eating, physician wellness, and sustainable health strategies.

⏱️ Timestamps

00:00:00 - Introduction and Personal Update

00:00:13 - Upcoming Vacation to Japan

00:00:44 - Vacation and Fitness Goals

00:01:16 - Concerns About Losing Progress

00:01:37 - Purpose of Vacation

00:02:18 - Balancing Health and Memories

00:02:29 - Tips for Managing Routine Disruptions

00:03:55 - Mindset and Routine Disruptions

00:05:10 - Handling Unplanned Trips

00:07:18 - Getting Comfortable with Uncertainty

00:08:00 - Setting Goals for Vacation

00:10:00 - Intuitive Eating Principles

00:11:02 - GOALS Mnemonic

00:12:07 - Protein and Sugar Guidelines

00:14:02 - Nutrition Strategy for Traveling

00:14:34 - Exercise on Vacation

00:15:38 - Loving Movement

00:16:20 - Prioritizing Rest

00:17:28 - Travel Light

00:18:28 - Re-entry Phase

00:19:01 - Importance of Routine

00:20:00 - Reflecting on Routine Interruptions

00:21:08 - Creating a Travel Protocol

🎯 Ready to Personalize Your Health?

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠⁠⁠

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠⁠⁠Click HERE⁠

264: The Hunger Genes - MC4R, ANKK1, Satiety, and Fasting May 28, 2025

The FIT Collective Genetic Insights Series – Episode 2

Unlock the Secrets of Your Hunger Genetics and Eating Habits

In this fascinating episode, Dr. Ali Novitsky, Obesity Medicine Expert and Fitness Guru, explores the powerful role genetics play in shaping our appetite, eating behaviors, and how we experience fullness (satiety). Drawing from science and personal experience, she breaks down how certain genes influence appetite, body composition, and emotional eating — and how understanding your genetic blueprint can empower you to make personalized, sustainable health choices.

👩‍👧 Personal Touches & Real-Life Insights

Dr. Novitsky opens with a heartwarming update about her daughter’s upcoming birthday and their summer beach plans, before diving into how her own childhood eating patterns reflect her genetic makeup.

🧬 The Genetic Blueprint of Eating

The role of somatotypes (ectomorph, mesomorph, endomorph) in body composition and tendencies toward weight gain or leanness
Understanding the genetically predetermined “set point” for weight
Personal examples comparing her own adolescent stats with her daughter’s

🧠 Satiety and the MC4R Gene

Deep dive into the MC4R gene, a key regulator of satiety
How MC4R variants can affect appetite control and lead to overeating
A personal story from Olive Garden highlights how genetic predispositions show up in real life

🧪 Emotional Eating & the ANKK1 Gene

Introduction to the ANKK1 gene, which affects dopamine response and can drive emotional eating
The compounding effects of having multiple genetic variants (like MC4R + ANKK1)

🍽️ Practical Strategies to Support Satiety

Protein-first approach when dining out
High-protein snacks in the evening to prevent overeating
Focus on fiber and hydration to improve satiety
Smart use of supplements: omega-3s, vitamin D, fiber, and magnesium
Tips for volume eating and managing cravings based on texture

⏰ Fasting and Your Genes

How some individuals are genetically wired to skip breakfast
Dr. Novitsky shares her personal take on fasting and why it works for her

Your genetics can play a major role in how you feel hunger, how your body responds to food, and your susceptibility to emotional eating. The more you understand your unique genetic makeup, the more effectively you can design a lifestyle that supports your optimal health — without frustration or blame.

Dr. Novitsky is now enrolling participants in her Genetics Program – a unique opportunity to:

✅ Get a genetics testing kit

✅ Receive tailored supplement recommendations

✅ Build a comprehensive health plan based on your DNA

🔗 Enroll now at https://www.thefitcollective.com/genetics-series

🕒 Timestamps:

00:00 – Personal Updates & Intro

03:22 – MC4R Gene & Satiety

10:07 – Satiety Strategies

18:08 – Eating Out Tips

22:00 – Supplements That Help

27:01 – Fasting & Genetics

30:13 – Wrapping Up + Program Info

🎧 Tune in to uncover how your genes might be guiding your hunger, food choices, and even your success in creating lasting healthy habits.

🎯 Ready to Personalize Your Health?

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠⁠

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠⁠Click HERE⁠

263: DNA-Informed Health and Fitness Strategies - Genetic Insights May 21, 2025

The FIT Collective Genetic Insights Series – Episode 1

Understanding Genetics, Stress, & Weight with Dr. Ali Novitsky

Dr. Ali Novitsky, board-certified in obesity medicine, kicks off a new series on how genetics influence health—especially stress responses and weight regulation. She opens with a personal story: during college, despite eating well and exercising, she gained 20 pounds in three months. Genetic testing later revealed a variant in her cortisol receptor gene, causing her body to release excess cortisol under stress—leading to high blood sugar, insulin resistance, and ultimately, weight gain.

Cortisol plays a central role in stress response and metabolism. While helpful in short bursts, chronic elevation from ongoing stress can disrupt insulin function, making weight loss more difficult for those with specific genetic variants. For Dr. Novitsky, managing stress—not restricting calories or increasing workouts—was the key to reversing her weight gain.

About 30% of people carry this cortisol receptor variant. In her 2022 genetics cohort, 80% tested positive. This highlights the power of personalized health strategies rooted in understanding one’s unique genetic makeup.

Dr. Novitsky uses Genomind’s Mental Health Map, a genetic test offering insight into stress, mood, and focus. One critical gene it reports on is COMT, which affects dopamine breakdown. Individuals with the MetMet variant retain more dopamine—great for focus, but often sensitive to stress. Those with ValVal clear dopamine quickly, leading to impulsivity and a higher likelihood of ADHD.

Another important factor is BDNF (brain-derived neurotrophic factor), a gene linked to memory, cognition, and mood. Those with a BDNF variant often need regular exercise to optimize brain health and emotional balance.

The takeaway? Health isn’t one-size-fits-all. For some, gentle exercise, high-quality sleep, and stress reduction may be far more effective than intense workouts or calorie restriction. Dr. Novitsky’s approach integrates genetic awareness into actionable wellness strategies.

She also introduces her four-week genetics program, which includes one-time testing, personalized supplement recommendations, and coaching based on individual results. Participants receive a lifelong health blueprint.

Future episodes will explore the genetics of eating behaviors, including cravings and satiety. Listeners are encouraged to tune in and learn how DNA influences decisions, habits, and long-term health.

Timestamps

00:00:00 - Introduction and Personal Story
00:01:00 - Understanding Cortisol and Stress
00:04:00 - Genetic Testing Insights
00:05:30 - Cortisol and Weight Management
00:08:00 - COMT Variants and Dopamine
00:10:00 - Dopamine Receptor Genes
00:11:00 - Strategies for Managing Genetics
00:12:00 - Genetics Program Announcement
00:13:00 - Custom Recommendations Based on Genetics
00:15:00 - The Role of Serotonin and Oxytocin
00:16:00 - Genetic Influences on Eating Behaviors
00:18:00 - Stress Response and Emotional Eating
00:20:00 - The Importance of Awareness
00:22:00 - BDNF and Exercise
00:23:00 - Micro-Dosed Lithium and Mood
00:24:00 - Genetic Predispositions to Worry
00:25:00 - Empowerment Through Genetic Awareness
00:26:00 - Preview of Next Episode on Eating Genetics
00:27:00 - Enrollment for Genetics Program
00:28:00 - Closing Remarks

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠Click HERE⁠

262: Stress-Induced Hunger: Tools and Insights May 08, 2025

Episode Summary:

In this episode, Dr. Ali Novitsky — expert in obesity medicine — explores the powerful link between stress and hunger. While many recognize stress affects eating, Dr. Novitsky explains the underlying science, behavioral patterns, and offers tools to manage stress-driven eating with compassion.

Understanding Stress Responses

Dr. Novitsky explains that responses to stress vary widely. Some lose their appetite during stress, while others overeat. This depends on physiology, past experiences, and genetics. It’s not about willpower; it’s about biology and behavior.

The Role of Hormones

Adrenaline (acute stress): Suppresses hunger during “fight or flight” by slowing digestion.
Cortisol (chronic stress): Increases appetite and cravings, especially for sugar and fat.
Ghrelin: The “hunger hormone,” rises with stress, intensifying hunger cues.
Leptin: The “fullness hormone,” can be blunted by chronic stress, leading to overeating.

Acute vs. Chronic Stress

Short-term stress may shut down appetite. Chronic stress, however, causes lasting hormonal shifts that increase hunger, slow metabolism, and may cause leptin resistance. Dr. Novitsky explains how chronic stress and dieting can disrupt satiety signals and lead to weight challenge — even in those with a “normal” BMI.

Behavioral & Genetic Components

Coping with food often starts in childhood. Learned behaviors and genetic predispositions influence whether one turns to food under stress. Dr. Novitsky shares her personal experience using food for emotional comfort, highlighting the importance of empathy over shame.

Tools to Navigate Stress Eating

Somatic Stress Scale (1–10) from DBT helps identify rising stress before acting on it.
Mindful Pauses: Ask, “Am I hungry or triggered?”
Compassionate Self-Talk: Replace guilt with curiosity.
Nourishing Alternatives: Movement, breathwork, journaling, or support.
Regulate First: Focus on emotional regulation before dietary restriction.

Key Insight

Managing stress is a foundation for managing hunger. When we understand our body’s signals and respond with awareness and kindness, we create sustainable habits. Dr. Novitsky reminds us we’re human, not broken—and we’re in this together.

Final Thought

There’s no shame in stress eating. With knowledge, tools, and compassion, we can make empowered, healthier choices. Dr. Novitsky signs off with gratitude and love.

Timestamps
00:00:22 - Overview of Stress and Hunger
00:00:52 - Individual Responses to Stress
00:01:25 - Genetics and Stress Response
00:01:46 - Acute vs. Chronic Stress
00:02:06 - Hormones Involved in Stress Response
00:02:28 - Adrenaline and Acute Stress
00:03:43 - Cortisol and Chronic Stress
00:05:00 - Insulin and Blood Sugar
00:05:20 - Ghrelin and Hunger
00:06:13 - Weight Loss and Stress
00:06:47 - Leptin and Satiety
00:07:30 - Leptin Resistance Explained
00:08:02 - Normal Weight Obesity
00:09:05 - Critique of BMI
00:10:12 - Leptin Resistance and Metabolic Rate
00:11:22 - Chronic Dieting and Leptin Resistance
00:12:01 - Summary of Hormones and Stress
00:13:43 - Genetic Component of Emotional Eating
00:18:09 - Empathy and Emotional Eating
00:21:09 - Identifying Patterns of Stress Eating
00:24:08 - Recognizing Stress Levels
00:25:01 - Stress Scale and Emotional Regulation
00:27:07 - Chronic Stress and Hunger
00:29:04 - Positive Stress and Dysregulation
00:30:09 - Conclusion and Final Thoughts

Follow Dr. Ali Novitsky on Socials

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠Click HERE⁠

261: Energy and Physical Health - Energy For Optimal Health Series Apr 17, 2025

Summary

Welcome to another inspiring episode of The Metabolism, Muscles, & Mindset Podcast with Ali Novitsky, MD, a board-certified obesity medicine physician and renowned fitness expert. In this episode, Dr. Novitsky explores the intricate relationship between energy and physical health —and why honoring your unique energy baseline is the key to sustainable wellness.

Dr. Novitsky distinguishes between vibrational energy (influenced by thoughts and emotions) and natural energy (your innate rhythm). By understanding and respecting your baseline — whether it’s calm and reflective or vibrant and fast-paced — you can unlock powerful strategies for physical consistency and vitality. From hormones and sleep to nutrition and exercise, Dr. Novitsky dives deep into how your physical health either thrives or struggles based on your energy regulation.

She also introduces practical, science-backed tools for managing stress, creating nutrition strategies that work with your emotional bandwidth, and building an exercise routine that fosters longevity and vitality. Whether you identify as a low-energy “quiet strength” or a high-energy go-getter, this episode equips you to move in harmony with your body’s needs and create sustainable results without burnout.

Key Points

• Understanding Energy Types: Vibrational energy comes from thoughts and feelings; natural energy is your body’s default rhythm. Honoring your baseline unlocks consistent physical health.

• Hormonal Impact: Elevated cortisol and ghrelin due to stress can drain your energy, affect sleep, increase hunger, and hinder fat loss.

• The Power of Rest: Sleep isn’t optional — it’s foundational. Chronic deprivation leads to insulin resistance, emotional dysregulation, and GI issues.

• Emotional Regulation = Physical Wellness: A clean emotional “house” helps manage stress and sets the stage for long-term physical commitment.

• Mindful Nutrition Tools: Dr. Novitsky highlights intuitive eating, Mindful Macros®, and calculated macros, offering flexible frameworks for optimizing energy without emotional burnout.

• Exercise for Longevity: Finding your “baseline minimum” in movement, not extremes, leads to sustained energy, strength, and vitality.

Timestamps

• 00:02 – Introduction to energy types: vibrational vs. natural energy

• 02:15 – Why honoring your personal energy rhythm supports physical health

• 04:29 – Rebalancing after energy overuse: Dr. Novitsky’s post-conference crash

• 06:46 – Cortisol, insulin, and ghrelin: how stress hormones zap your energy

• 09:03 – Hunger, fatigue, and frustration: the hormonal cycle affecting fat loss

• 11:13 – The underestimated role of sleep in energy and health

• 13:25 – Emotional eating, guilt, and energy collapse

• 15:48 – Keeping a “clean emotional house” as a path to regulation

• 18:11 – Boundaries and toxic energy: how to protect your physical wellness

• 20:13 – Nutrition strategies: macros, mindset, and intuitive tools

• 22:34 – Protein, sugar, fiber, and alcohol: their energetic consequences

• 24:57 – Being “snobby with extras” for balance and joy

• 27:16 – Sustainable exercise: finding your sweet spot for movement

• 29:35 – Final reflections: choose your focus area and build consistency

Follow Dr. Ali Novitsky on Socials

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠

• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠

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260: Energy Conservation - Energy For Optimal Health Series Apr 10, 2025

How to Protect Your Power & Thrive

Summary

In this episode of Metabolism, Muscles, and Mindset, Dr. Ali Novitsky dives deep into one of the most essential skills for high-achieving women: energy conservation. Not just physical stamina—but the emotional and mental energy we often give away without realizing it.

Dr. Novitsky shares how identifying your energy builders and drainers—from thoughts and behaviors to people and roles—can transform your well-being. She explains how control, overwhelm, and scarcity are common drains, and how awareness, boundaries, and neutrality can powerfully restore your energy.

Listeners will explore how different roles (mother, doctor, partner, coach) impact energy differently, and how even positive habits can drain us if not balanced. Through practical mindset shifts like “and” and “yet” statements, Dr. Novitsky offers a framework to move from burnout to balance.

She also discusses natural energy levels, the emotional triggers that drain us most (like restlessness and comparison), and how to work with your physical needs instead of pushing through exhaustion. This episode is full of real-life examples and tangible strategies to help you show up stronger—for yourself and others.

Key Points

• Energy Builders vs. Drainers: Awareness is key—what fills your cup and what quietly empties it?

• Letting Go of Control: Many drainers are rooted in control and fear. Release equals relief.

• The Roles We Play: Your energy response varies by role—mother vs. leader vs. partner. Identify the difference.

• Neutrality is Power: Use simple “and” or “yet” thoughts to neutralize overwhelm and emotional charge.

• Scarcity vs. Abundance: Scarcity is an energy thief. Abundance and staying in your own lane restore clarity.

• Emotional Awareness: Feelings like restlessness and comparison link to old wounds—recognizing them is the first step to reclaiming power.

• Natural Energy Levels: Know your baseline. Certain environments or people may require you to flex up or down, impacting energy.

• Physical Needs Matter: Sometimes honoring your body’s request (yes, even for ice cream!) is the most energy-conserving choice you can make.

Timestamps

• 00:02 – Defining energy conservation and mindset

• 01:30 – The builder/drainer inventory

• 02:20 – Role-based energy: different hats, different outputs

• 04:45 – The cost of control

• 06:00 – Thought reframes that conserve energy

• 07:11 – Letting go of emotional responsibility in parenting & partnership

• 09:30 – Scarcity, fear, and comparison as major energy drains

• 11:50 – The “and” & “yet” tool for neutralizing emotional spikes

• 13:30 – Fat loss, mindset, and emotionally neutral thoughts

• 15:00 – Emotional triggers: restlessness, food, and history

• 18:50 – Understanding and respecting natural energy levels

• 21:30 – Creating energetic boundaries

• 22:45 – Physical energy: rest, nutrition, and honoring cravings

• 24:00 – The “why” behind conservation: alignment, growth, and joy

Reflection Prompt

Ask yourself:

• What’s one thing (a thought, role, or habit) you want to release because it drains you?

• What’s one energy builder you’re ready to commit to right now?

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259: Exercise and Energy - Energy For Optimal Health Series Apr 03, 2025

Summary

In this episode, of Metabolism, Muscles, and Mindset, Dr. Novitsky dives into one of her favorite topics as an obesity medicine doc and fitness enthusiast: the transformative link between exercise and energy.

Listeners will gain insight into the bidirectional relationship between emotional and physical energy, the hormonal impacts of movement—including insulin sensitivity and cortisol regulation—and how exercise improves emotional regulation and stress resilience. She also touches on the importance of role models, confidence, and community, particularly for women, and how embodying strength becomes a purpose-driven, high-energy experience.

She challenges the all-too-common belief that we’re “too tired to exercise" and explores how breaking through that initial mental hurdle can unlock powerful benefits across physical, mental, and emotional energy systems.

Exercise generates ATP, the body’s basic energy currency, ramps up feel-good endorphins, and Brain-Derived Neurotrophic Factor (BDNF) - enhancing mood, cognition, and memory. Consistency in movement builds stamina and lowers the energy cost of exercise over time, making it easier and more enjoyable to stay active.

Dr. Novitsky encourages everyone to find their “baseline minimum”—the small, sustainable commitment to movement that keeps energy and confidence high, without burnout.

Key Points

• Breaking the Mindset Barrier: Exercise can feel tiring before it’s energizing—but getting started is the key to unlocking its benefits.

• Energy on All Levels: Movement elevates physical, emotional, and mental energy by producing ATP, endorphins, and BDNF.

• Stamina Through Consistency: The more conditioned you are, the less energy it takes to move—and the more mental energy you free up.

• Sleep & Timing: Exercise can improve sleep quality, depending on timing and intensity. Emotional regulation through movement sets the stage for restful nights.

• Hormone Harmony: Strength training boosts insulin sensitivity and regulates key hormones like cortisol, leptin, and ghrelin for steady energy.

• Emotional Regulation: Exercise fosters better thoughts by creating a calm, grounded state—reducing spirals and buffering behaviors.

• Confidence & Purpose: Strength training enhances confidence, especially for women, and becomes a powerful tool for embodying purpose.

• The Power of Community: Supportive environments elevate both energy and belief in what our bodies can achieve.

Timestamps

• 00:02 – The exercise-energy paradox: feeling too tired to move

• 01:35 – How ATP and endorphins fuel physical and emotional energy

• 02:20 – Why morning workouts set the tone for your day

• 03:30 – BDNF and mental clarity: your brain’s “topsoil”

• 04:45 – The interconnected nature of physical, emotional, and mental energy

• 06:00 – Exercise timing and its effect on sleep and emotional regulation

• 07:11 – Bringing a “vacation mindset” to everyday life

• 08:10 – Building stamina: why conditioning makes movement easier

• 09:30 – Mental energy saved through physical conditioning

• 10:45 – Emotional regulation through movement: less stress, better thoughts

• 11:50 – Exercise, insulin sensitivity, and avoiding post-meal energy crashes

• 13:30 – Hormonal impacts: cortisol, leptin, and ghrelin

• 14:15 – Strength as confidence: how exercise becomes empowerment

• 15:45 – Role models and community: elevating female strength

• 16:30 – Finding your baseline minimum: the smallest step for maximum energy

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258: Energy and Sleep - Energy For Optimal Health Series Mar 27, 2025

In this empowering episode of Metabolism, Muscles, & Mindset,board-certified obesity medicine physician and renowned fitness and mindset expert, Dr. Ali Novitsky, explores the foundational role that sleep plays in physical, mental, emotional, and energetic wellness.

Dr. Novitsky emphasizes that quality sleep is not just a luxury but a crucial pillar of vibrant health and authentic energy. She unpacks how poor sleep triggers emotional dysregulation, spikes in cortisol and hunger hormones, and dips in physical vitality. Through personal anecdotes and expert insights, she illustrates how optimizing your sleep routine can supercharge your recovery, mental clarity, and energetic alignment.

From bedtime wind-down rituals and sleep-inducing supplements to practical strategies for shift workers and high-stress professionals, Dr. Novitsky offers actionable tools for reclaiming rest. Tune in to discover why sleep is your body and mind's ultimate recovery tool—and how embracing it can unlock your most radiant energy.

Key Points

· Sleep & Physical Recovery: Deep, restful sleep supports organ recovery, hormone balance, and blood sugar regulation.

· Emotional Regulation & Sleep: Quality sleep enhances emotional stability and reduces racing thoughts.

· Mental Energy & Brain Function: Sleep restores your cognitive "wizard brain," preventing overwhelm from your reactive "lizard brain."

· Bedtime Rituals: A consistent, calming wind-down routine promotes emotional regulation and better sleep quality.

· Supplements & Tools: Magnesium, melatonin, NAC, and sensory comforts like silk pillowcases and lavender lotion can enhance rest.

· Napping as Recovery: Short or extended naps can restore mental clarity and boost energy, especially after high-stress days.

· Energetic Awareness: Misaligned environments can drain physical energy; tuning into your body helps you identify what's restorative.

Timestamps

· 00:02 – Introduction to energy and sleep from a multi-dimensional perspective

· 01:08 – Why emotions and mental stress disrupt sleep quality

· 02:22 – Physiological impact of sleep deprivation: cortisol, blood sugar, hunger hormones

· 04:47 – Cumulative exhaustion: when physical, mental, and emotional fatigue collide

· 05:39 – Learning your personal sleep patterns and triggers

· 06:58 – Creating an hour-long bedtime routine for emotional regulation

· 07:49 – Real-life example: choosing rest over FOMO and the energy payoff

· 08:48 – Sleep supplements: melatonin, magnesium, NAC, and their effects

· 09:36 – Sensory sleep preferences: blankets, socks, scents, and pressure

· 10:45 – Importance of bath rituals, lavender, and soothing environments

· 11:57 – The wizard vs. lizard brain: how exhaustion fuels anxiety and dysregulation

· 13:30 – Sleep as a reset button: the underutilized magic pill

· 14:22 – Napping without guilt: tools, timing, and permission to rest

· 15:42 – Fresh mornings: when your brain is primed for clarity and action

· 16:50 – Energetic mismatch: how draining environments cause physical tiredness

· 18:30 – Yawning as an energy cue: tuning into your body’s signals

· 19:18 – Final reflections: customize your sleep approach to live in authentic energy

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257: Mismatched Energetic Vibes - Energy For Optimal Health Series Mar 19, 2025

Summary

In this episode of the Metabolism, Muscles, & Mindset Podcast, Dr. Ali Novitsky explores mismatched energetic vibes — how shifts in personal growth impact relationships, self-perception, and well-being.

She shares how high-growth individuals often experience energy mismatches in relationships, leading to feelings of disconnection. Dr. Novitsky explains how over-functioning, emotional regulation, and communication play key roles in these imbalances. She offers strategies to realign energy mismatches, set boundaries, and hold space for others without absorbing their energy.

By understanding your own energetic health, you can foster stronger, more balanced connections.

Key Points

• Understanding Mismatched Energy – Personal growth can lead to energetic shifts that create disconnection in relationships.

• Over-Functioning & Enabling – Taking on too much responsibility for others can lower their vibrational energy and create imbalance.

• Marriage & Energy Imbalances – Dr. Novitsky shares how over-functioning in her marriage led to a mismatch and how open communication helped realign their energy.

• Parent-Child Energy Mismatches – Self-judgment in children can lower their vibrational energy. Parents should hold space instead of fixing their emotions.

• Friendships & Workplace Relationships – Work stress can spill into friendships; setting boundaries is key.

• How to Realign Energy – Enhance your vibrational energy first, set boundaries, and hold space for others without feeling responsible for their energy.

Timestamps

00:02 – Introduction to mismatched energetic vibes.

02:20 – The natural evolution of personal growth and why mismatches occur.

04:39 – The impact of over-functioning and enabling in relationships.

07:00 – Dr. Novitsky’s personal experience with energy imbalance in marriage.

09:34 – Parent-child energy mismatches and how to address them.

11:53 – How friendships and work relationships are affected by vibrational shifts.

14:15 – What to do when a relationship no longer feels aligned.

16:36 – Letting go of responsibility for others’ energy.

19:02 – Strategies to enhance your vibrational energy and foster balanced relationships.

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256: Increasing Vibrational Energy - Energy For Optimal Health Series Mar 14, 2025

Summary

In this engaging episode of the Metabolism, Muscles, & Mindset Podcast, Dr. Ali Novitsky dives deep into the concept of vibrational energy — explaining how it influences our emotional, physical, and spiritual well-being.

Drawing from her recent experience at Miraval in Tucson, she shares how environments and interpersonal interactions affect our energy levels.

Dr. Novitsky breaks down how low vibrational energy can stem from gloomy settings, draining relationships, and unregulated emotions, while also offering practical strategies to raise your energy. From embracing curiosity instead of judgment and valuing genuine rest, to managing stress through movement, deep breathing, and mindfulness practices, she guides listeners in the art of energy elevation.

By understanding and nurturing your energy, you’re better equipped to tap into your intuition, set healthy boundaries, and foster a higher state of consciousness.

Key Points

- Defining Vibrational Energy: Dr. Novitsky explains that vibrational energy isn’t “woo” but rooted in physics — it’s the natural force behind our intuition and overall well-being.

- Environmental Impact: Dark, draining settings and judgmental relationships can lower your energy, while vibrant, positive environments uplift you.

- Curiosity vs. Judgment: Shifting from judgment to curiosity not only raises your energy but also opens up healthier interactions.

- Rest & Boundaries: Beyond sleep, incorporating deliberate periods of rest and setting boundaries are essential to recharge your emotional and spiritual energy.

- Mind Management: Techniques such as journaling, deep breathing, and mindful movement help manage thought spirals and regulate emotional intensity.

- Community Influence: Surrounding yourself with high-vibe, supportive people plays a crucial role in maintaining and boosting your vibrational energy.

Timestamps

00:02 – Dr. Novitsky introduces the episode and shares her backstory from Miraval, setting the stage for exploring vibrational energy.

01:58 – An explanation of vibrational energy unfolds, emphasizing how different environments can either elevate or drain your energy.

04:17 – A vivid description of low-vibe settings illustrates how surroundings—like a dark, gray town—can impact your emotional state.

06:28 – The discussion shifts to the power of curiosity over judgment, highlighting how a mindset shift can improve your energy flow.

08:29 – Emphasis on the importance of rest and establishing boundaries to prevent burnout and maintain high energy.

10:16 – Practical techniques are introduced for managing the mind, including deep breathing and movement as tools for emotional regulation.

12:43 – Dr. Novitsky discusses the role of emotional regulation and introduces a stress scale to gauge and manage emotional intensity.

14:32 – Grounding techniques are shared, detailing how to process overwhelming emotions by recognizing and naming them.

16:40 – Strategies for handling intense emotions through brief distractions and mindful awareness are outlined.

19:09 – The importance of choosing high-vibe relationships is stressed, reinforcing the idea that who you surround yourself with significantly influences your energy.

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255: Energy Blockages and Release - Energy For Optimal Health Series Mar 05, 2025

Summary

In this engaging episode of the Metabolism, Muscles, & Mindset Podcast, Dr. Ali Novitsky, a board-certified obesity medicine expert and muscle optimization specialist, explores the concept of energy blockages and the process of releasing them.

Dr. Novitsky explains that an energy blockage manifests as physical discomfort, emotional stagnation, and repetitive negative thought patterns that hinder one’s ability to move forward.

Through a series of tangible examples — from a lingering Verizon box in the dining room to a cluttered fridge and even the ambiance of an infrared sauna — she illustrates how everyday circumstances can block our natural energy.

Emphasizing that releasing these blockages is an ongoing journey, Dr, Ali provides actionable strategies that range from simple physical reorganization to deeper emotional regulation and cognitive reframing. Listeners are encouraged to recognize when energy is stuck, to release it with intention, and to foster a growth mindset that leads to enhanced well-being.

Key Points

• Defining Energy Blockages: Energy blockages occur when physical clutter, unresolved emotions, or negative thought patterns impede the free flow of energy.

• Physical Examples: Tangible blockages, such as an unwanted box or a messy environment (e.g., cluttered fridge), can create a sense of stagnation and restlessness.

• Emotional Awareness: Negative emotions like disappointment, anxiety, or frustration often signal that energy is being trapped; releasing these may involve forgiveness and setting healthy emotional boundaries.

• Mental Shifts: Overcoming repetitive thought spirals by adopting a growth mindset helps to clear mental blockages and supports emotional regulation.

• Actionable Strategies: Simple actions — like cleaning up clutter, reorganizing physical spaces, or reframing negative thoughts — can effectively release energy blockages, freeing up energy for new pursuits.

• The Journey of Release: Recognizing and releasing blockages is a continual process that evolves over time; small shifts in thought and behavior can accumulate to create lasting positive change.

Timestamps

• 00:02 – Defining an energy blockage and how it manifests as physical discomfort and repetitive thought patterns.

• 02:23 – Recognizing energy blockages

• 04:38 – An example of a physical energy block & how even simple clutter can affect energy flow.

• 06:41 – The infrared sauna as a regulating tool and creating an environment that supports energy release.

• 09:03 – The messy fridge is highlighted as another example of a physical energy blockage hindering healthy eating habits and overall well-being.

• 11:27 – Emotional blockages, negative feelings and unresolved relationships contributing to energy stagnation.

• 13:51 – Repetitive thought patterns and fixed mindsets prevent emotional regulation and maintain energy blockages.

• 16:10 – Slowing down thought spirals and cultivating a more balanced, growth-oriented mindset.

• 18:17 – The need for emotional regulation to counteract thought distortions, thereby facilitating the release of mental blockages.

• 20:38 – Practicing the release of energy blockages—whether physical, emotional, or mental—is key to living a more joyful and resilient life.

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254: Energy & the Mind - Energy For Optimal Health Series Feb 26, 2025

Summary

Welcome to another installment of the Energy For Optimal Health Series with Ali Novitsky MD, a board-certified obesity medicine physician and fitness expert.

In this episode, Dr. Novitsky reveals the vital link between your natural energy level and the thought patterns that can either amplify or drain you. She highlights that we each have a distinct “zone of genius”—a sweet spot where creativity, clarity, and problem-solving flourish. By tapping into this innate zone, you can unearth powerful insights about your deepest desires and shed limiting beliefs.

Dr. Novitsky explains how the process begins with feeling your unique energy state—be it calm and measured or lively and high-intensity. Then, through visualization, you can spark authentic goals that align with your core values, rather than forcing ideas that don’t truly resonate. This gentle self-awareness practice embraces simplicity—sometimes the most transformative thoughts are the simplest. You’ll learn to see which thoughts belong to you versus external “noise,” fostering true self-trust and the freedom to make decisions that serve you best.

Key Points

• Natural Energy & Zone of Genius: Identifying your personal energy level enables you to create thoughts and actions that feel effortless and authentic.

• From Body to Mind: When you begin with your natural energy (rather than external cues or willpower), you can generate powerful, creative thoughts that align with who you are.

• Unlearning Limiting Beliefs: Recognizing what you must “unlearn” allows you to break free from others’ expectations and cultivate true self-trust and freedom.

• Practical Visualization: Envisioning a calming or inspiring scene helps you tap into your core desires, clarify your goals, and reduce mental clutter.

• Sustaining Authenticity: Owning your natural energy and its accompanying insights helps you build resilience and tune out unhelpful external noise.

Timestamps

• 00:02 – Introduction to “Energy & the Mind” and discovering your natural energy level

• 02:16 – How embracing your authentic energy fosters creativity and self-discovery

• 04:29 – Visualizing your zone of genius: turning mental images into actionable thoughts

• 06:53 – Why regulation of stress and channeling your real energy sparks powerful ideas

• 08:59 – Practical exercise: pausing to let intuitive thoughts and visuals surface

• 10:16 – Linking imagery to beliefs: recognizing and reframing the stories you tell yourself

• 11:55 – Identifying what you must “unlearn” to achieve the life you truly want

• 14:18 – Core desires revealed: uncovering deeper motivations like freedom and self-trust

• 16:25 – Overcoming self-doubt and considering what others think—finding your own path

• 18:22 – Why over-reliance on willpower can lead to burnout and stifle authentic growth

• 20:41 – Maintaining clarity: separating “your thoughts” from external noise and influences

• 22:41 – Embracing your innate intelligence: leaning on bodily cues, not just mental logic

• 24:34 – The payoff of alignment: how authenticity supercharges creativity and problem-solving

• 27:00 – Deciphering emotional signals: how to spot when you’re leaving your natural energy

• 29:19 – Final reflections: implementing these techniques daily for lasting transformation

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253: Nutrition & Energy - Energy For Optimal Health Series Feb 20, 2025

Summary:

In this episode, Ali Novitsky MD, a board-certified obesity medicine physician and fitness expert, takes a deep dive into the powerful relationship between nutrition, energy, and overall well-being. She emphasizes that nutrition isn’t just about the physical foods we consume, but also how it intersects with our mental and emotional health. Drawing from her expertise, Dr. Novitsky explores how nutrition can impact mental clarity, emotional resilience, and physical strength. She shares practical advice on how to reduce “food noise” through mindful eating and making choices that nourish both the body and mind.

Throughout the episode, Dr. Novitsky discusses the addictive nature of certain foods, particularly highly processed items, and how they can interfere with our energy and well-being. She stresses the importance of becoming aware of the mental and emotional connections we have to food, while also recognizing how the physical aspect of nutrition—like hydration and balanced meals—affects our energy levels. With a holistic approach, Dr. Novitsky offers actionable tips for optimizing energy and fostering a healthier relationship with food.

This episode provides listeners with the tools to align their nutrition with their mental, emotional, and physical needs. Whether you’re looking to boost energy, improve emotional well-being, or feel physically strong, this episode offers a balanced approach to achieving your optimal health.

Key Points:

• Nutrition impacts not just physical health, but also mental and emotional well-being.

• Highly processed foods, especially sugar, can become addictive and drain energy.

• Awareness of food’s mental and emotional influence is crucial for healthier eating patterns.

• The importance of eliminating “food noise” through conscious eating decisions.

• Emotional eating can be energy-draining, but positive emotional connections with food can nourish.

• Hydration and proper electrolyte balance are essential for maintaining physical energy.

• Balancing macronutrients and listening to the body’s unique needs are key to sustaining energy levels.

Timestamps:

• 00:02 - Introduction to the topic: Nutrition and energy.

• 01:25 - Discussing the mental aspect of nutrition: How much of your mental energy is consumed by thoughts about food?

• 02:25 - The addictive nature of processed foods and how to manage cravings.

• 04:44 - Moving from the mental to the emotional component of nutrition.

• 07:11 - Decreasing mental chatter and understanding addictive tendencies in food.

• 09:25 - Emotional attachment to food: Positive and negative experiences.

• 11:44 - The impact of emotional eating and how it can drain energy.

• 14:05 - Reflecting on personal emotional eating patterns and how to embrace them healthily.

• 16:30 - Exploring the physical aspect of nutrition and how to fuel the body properly.

• 18:56 - The importance of hydration, electrolytes, and knowing when to rest or nap.

• 20:05 - Final thoughts on aligning mental, emotional, and physical nutrition for optimal energy.

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252: Episode 3: Realistic Weight Loss Goals & Sustainable Success Feb 12, 2025

Episode Summary

In this episode, Dr. Diana Pallin, an obesity medicine specialist, joins Dr. Ali Novitsky to discuss what happens after patients achieve weight loss success.

They explore the three most common scenarios—unrealistic goals, surpassing expectations, and the challenge of feeling like it’s never enough. Dr. Pallin emphasizes why focusing on metabolic health, body composition, and sustainability is far more important than the number on the scale.

Introduction to the Episode

Overview of Dr. Diana Pallin’s expertise in obesity medicine
Why long-term weight loss success depends on realistic expectations

Personal Update

Dr. Pallin reflects on her experience guiding patients through long-term weight management. She shares how setting realistic expectations from day one helps individuals avoid frustration and embrace their progress. She also highlights why metabolic adaptation plays a crucial role in maintaining results and why many patients need to shift their mindset around goal-setting.

Episode Breakdown

Three Common Weight Loss Scenarios

Unrealistic Goals & The Expectation Gap
- Why many patients aim for goals that medical management alone cannot achieve
- How metabolic adaptation limits extreme weight loss through medical treatment
- The importance of a sustainable, stepwise approach to weight loss
Reaching a Goal But Wanting More
- The psychological struggle of “never feeling like you’ve arrived”
- How metabolic health improves beyond just weight loss
- Strategies to help patients accept and celebrate their progress
Surpassing Expectations & The Rare “Unicorn” Cases
- When patients exceed their own expectations through metabolic healing
- The importance of focusing on body composition rather than weight alone
- Why strength training, protein intake, and sustainable habits are key

Understanding Body Composition & Setting Realistic Goals

The difference between weight, muscle mass, and body fat percentage
Why the “I, C, and D” body composition models help set expectations
The importance of body recomposition over extreme weight loss

Metabolic Adaptation & The Role of Medication

Why long-term maintenance is about more than just losing weight
How GLP-1 medications impact metabolic adaptation
The balance between medical intervention, nutrition, and lifestyle changes

Key Takeaways

Weight loss goals should be based on body composition, not just weight
Metabolic adaptation affects long-term success and sustainability
Many patients set unrealistic goals—focusing on overall health leads to better outcomes
The journey doesn’t stop at weight loss—it evolves into lifelong maintenance

Timestamps

00:00:00 - Introduction and Dr. Pallin's background
00:04:15 - The three common weight loss scenarios
00:12:30 - The impact of unrealistic goals on success
00:19:45 - Understanding body composition and metabolic health
00:26:30 - How medications help with long-term weight management
00:32:15 - Key takeaways and next episode preview

Dr. Ali's 48-CMENutrition Training Program is enrolling now! Sign upHERE.
Check out the Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠Enroll TODAY⁠⁠⁠.
Transform® 9.0 enrollment is now open for a May 5th kickoff! Get started with your bonus content today. ⁠⁠⁠Learn more HERE⁠⁠⁠.
The Total Fitness Program combines Core & Floor, Beginner Strength, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠⁠Enroll HERE⁠⁠.
The Fit Collective® is an Affiliate with InBody, USA and Canadian divisions. Click ⁠⁠HERE⁠⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
Follow Dr. Ali Novitsky on ⁠⁠⁠TikTok⁠⁠⁠ | ⁠⁠⁠Facebook⁠⁠⁠ | ⁠⁠⁠Instagram⁠⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠
Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠Spotify⁠⁠⁠ | ⁠⁠⁠Apple Podcasts

251: Episode 2: Navigating Weight Loss Medication and Realistic Expectations Feb 05, 2025

Welcome to Episode 2 of our exciting podcast series featuring Dr. Diana Pallin, an obesity medicine physician at New Start Medical!

In this episode, we dive deep into:

What happens after starting weight loss medication.
Setting realistic expectations for weight loss and the importance of lifestyle changes.
The role of medication in weight maintenance and the significance of
having multiple tools in your weight loss toolbox.
How to handle plateaus and the common pitfalls that can hinder progress, including emotional eating and stress.

Dr. Pallin shares her insights on the importance of nutrition, exercise, and
behavior modification in achieving sustainable weight loss. Plus, we explore the unique approach of her practice, where nutrition counseling is integrated into obesity medicine. Conclusion:
Dr. Pallin insights provide a comprehensive understanding of the
weight loss journey, emphasizing the importance of realistic expectations,
long-term commitment, and a holistic approach to health. The episode
concludes with a teaser for the final part of the series, which will focus on
what happens after reaching weight loss goals.

Don't miss this informative episode packed with valuable tips and strategies for anyone on their weight loss journey!

Additional Information:
For more details about Dr. Diana Pallin and her practice, New Start Medical, click HERE. Dr. Pallin's practice is located in Doylestown,
Pennsylvania, and is renowned for its four-pillar obesity medicine approach.

Timestamps
00:00:00 - Introduction and Guest Introduction
00:00:28 - Overview of Episode Two
00:01:08 - Definition of Rapid Weight Loss
00:01:28 - Risks of Rapid Weight Loss
00:02:31 - Phases of Weight Loss
00:03:03 - Setting Realistic Expectations
00:03:40 - Adjusting Goals Based on Circumstances
00:04:26 - Long-term Weight Loss Journey
00:05:04 - Maintaining Weight Loss and Medication
00:06:05 - Duration of Medication Use
00:07:09 - Implementing All Four Pillars of Obesity Medicine
00:08:17 - Challenges of Working from Home
00:08:39 - Quality of Life Improvements with Medication
00:10:00 - Importance of Having Multiple Tools
00:10:11 - Four Pillar Obesity Medicine Practice
00:11:12 - Doctor's Role in Nutrition Counseling
00:12:01 - Differences Between Dietitians and Obesity Medicine Specialists
00:13:27 - Comprehensive Obesity Medicine Program
00:14:09 - Muscle and Mindset Program
00:15:35 - Patient Trust and Compliance
00:16:11 - Impact of Strength Training on Muscle Mass Maintenance
00:17:24 - Addressing Plateaus in Weight Loss
00:23:28 - Emotional Eating and Medication Adjustments
00:24:49 - Common Obstacles: Weekend Eating, Sleep, and Stress
00:26:11 - Preview of Final Episode in Series
00:26:35 - Closing Remarks and Guest Information

Dr. Ali's 48-CME Nutrition Training Program is enrolling soon! Join the waitlist HERE.
Check out the Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠.
Transform® 9.0 enrollment is now open for a May 5th kickoff! Get started with your bonus content today. ⁠⁠Learn more HERE⁠⁠.
The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠.
The Fit Collective® is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠
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250: The Weight Loss Secret Doctors Don’t Tell You! (Dr. Diana Pallin Speaks Out) Jan 29, 2025

Episode Summary

In this episode, Dr. Diana Pallin, an obesity medicine specialist, delves into her comprehensive approach to obesity treatment. She discusses the integration of mindset work, nutrition management, exercise programming, and medication, emphasizing the importance of metabolic health over BMI.

Dr. Pallin shares insights into the challenges of obesity medicine, including the limitations of GLP-1 agonists and insurance hurdles, and provides a roadmap for effective treatment beyond medication. Overview of Dr. Diana Pallin’s expertise in obesity medicine.

Understanding obesity treatment beyond BMI: a focus on metabolic health.

The early days of Dr. Pallin’s practice: From 15 patients to 3,000: the growth and transformation of New Start Medical. The declining obesity rates and the evolving tools available to combat obesity.

Who should seek an obesity medicine specialist? Obesity treatment is not just for those with a high BMI but for anyone experiencing metabolic diseases, physical limitations, or mental health struggles related to weight. The importance of treating the whole person, not just the number on the scale.

What to expect at the first visit:

Comprehensive physical exams and lab tests to identify metabolic barriers. The role of behavior modification and personalized nutrition plans in treatment.

The role of group medical appointments: How shared medical sessions provide education, support, and community. Patient hesitations and the long-term benefits of group participation.

Medication, nutrition, and behavior modification Why medication alone isn’t enough — proper nutrition and lifestyle changes are crucial. Addressing common myths about medications and muscle loss.

Candidacy for GLP-1 agonists and alternative treatments: Understanding who can and cannot take GLP-1 medications. The importance of personalized medication plans for optimal results.

Timestamps:

00:00:00 - Introduction and Dr. Pallin’s background
00:03:30 - The early days of her obesity medicine practice
00:07:15 - Understanding metabolic health over BMI
00:12:00 - First visit expectations and personalized care plans
00:17:30 - The role of group medical appointments
00:21:45 - Medications, nutrition, and behavior changes
00:26:15 - Challenges with insurance and medication approvals
00:30:00 - Key takeaways and next episode preview The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199!

. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months.

. The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click

to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on

Subscribe to The Muscles and Mindset Podcast on

249: Filling the Gap: Nutrition Training for Doctors and Advancing Metabolic Health Jan 22, 2025

Episode Summary

In this episode, Dr. Ali Novitsky dives into the critical gap in nutrition training for doctors and its impact on patient care. She explores the challenges faced by medical professionals in incorporating nutrition strategies into their practices and shares actionable insights to bridge this gap.

Dr. Novitsky highlights the role of nutrition in metabolic health, preventative care, and chronic disease management.

Personal Update
Dr. Ali reflects on her journey as a modern doctor specializing in metabolic health. She shares how her passion for nutrition and exercise led to the creation of a comprehensive training program for healthcare professionals, empowering them to deliver better patient outcomes.

Episode Breakdown

Introduction to the Episode - Addressing the lack of nutrition training in medical education. The importance of equipping doctors with the knowledge to guide patients on metabolic health.

The Gap in Nutrition Training

- Most doctors receive little to no nutrition education during medical school. - Challenges in integrating nutrition strategies into short patient visits.

- The importance of nutrition for metabolic health

- Nutrition as a cornerstone of managing chronic diseases like diabetes and hypertension.

- The connection between muscle mass, metabolic health, and long-term well-being.

Practical Solutions to Close the Gap - The value of specialized training programs like Dr. Novitsky’s CME-certified nutrition course.

- Leveraging intuitive eating and Mindful Macros® for realistic, patient-friendly strategies.

- Collaboration in healthcare

- How doctors, dietitians, and nutritionists can work together effectively.

- The need for doctors to understand nutrition to communicate better with their teams.

Key Takeaways

- Doctors must become confident in nutrition to meet patient expectations and improve care.

- Practical, metabolic health-focused nutrition strategies can empower doctors to guide patients effectively.

- Collaboration with dietitians and nutritionists is vital, but doctors must also be equipped with foundational nutrition knowledge.

Upcoming Episodes - Fitness for Metabolic Health: Strategies to combine exercise and nutrition for better outcomes.

- Mindset and Metabolic Health: Emotional regulation and thought work for lasting lifestyle changes.

Additional Resources - Nutrition CME Training Program: A 24-module course designed to equip healthcare professionals with the tools to guide patients in metabolic health. See the details HERE.

- 365 Days of Lunches Guide: A practical resource for meal planning and patient-friendly nutrition strategies. Download now.

Timestamps
00:00:00 - Introduction and personal reflections
00:03:15 - Challenges in medical nutrition training
00:07:45 - Nutrition’s role in chronic disease management
00:12:30 - Practical strategies for doctors
00:17:00 - Collaborating with nutritionists and dietitians
00:20:45 - Key takeaways and future outlook The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199!

. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months.

. The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click

to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on

Subscribe to The Muscles and Mindset Podcast on

248: Navigating Perimenopause: Fitness Adaptations for Strength and Resilience Jan 15, 2025

Episode Summary

In this episode, Dr. Ali Novitsky discusses fitness adaptations for women navigating perimenopause. She shares actionable strategies to maintain strength, prevent injury, and stay consistent with exercise routines. Dr. Novitsky emphasizes building a strong foundation through core and floor exercises, modifying workouts, and prioritizing rest and recovery. Personal Update

Dr. Novitsky reflects on her personal fitness journey, highlighting her experiences with injuries and how working with a physical therapist has improved her strength and injury prevention. Episode Breakdown Introduction to the Episode - Emphasis on how fitness adaptations are essential during perimenopause. - Importance of smarter training rather than harder training. Key Fitness Adaptations for Perimenopause 1. Start with Core and Floor Strength - Focus on foundational strength to prevent injuries. - Weekly core and floor workouts improve overall performance. 2. Less is More: Smart Training Over Hard Training - Short, effective workouts (10–20 minutes, 3 days a week) are enough. - Balance strength training with functional fitness and flexibility. 3. Rest and Recovery are Essential - Incorporating proper rest to allow the body to recover and adapt. 4. Modify Workouts to Prevent Injury - Adjust movements like squats and lunges to protect knees and joints. - Engage smaller muscle groups to support complex movements. 5. Work with Professionals - Recommendation to consult a physical therapist for personalized evaluations. Workout Structure - Day 1: High-Intensity Interval Training (HIIT) for heart health and fat loss. - Day 2: Endurance Strength Training with moderate weights. - Day 3: Max Strength Training with heavier weights and fewer reps. Key Takeaways

- Consistency in fitness routines is crucial during perimenopause. - Building core strength, modifying exercises, and balancing workouts with rest enhance long-term fitness. - Functional fitness and flexibility are as important as strength training. Upcoming Episodes

1. Nutrition Strategies for Perimenopause: Adjustments in diet to support hormonal changes. 2. Stress Management and Recovery: Techniques for emotional and physical recovery. Timestamps

00:00:00 - Introduction and Personal Reflections 00:02:45 - Core and Floor Importance in Fitness 00:05:30 - Smart Training vs. Hard Training 00:08:10 - Working with a Physical Therapist 00:10:45 - Structuring Effective Workouts 00:14:20 - Importance of Consistency and Injury Prevention

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199!

. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months.

. The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click

to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on

Subscribe to The Muscles and Mindset Podcast on

247: Navigating Perimenopause: Your Path to Clarity and Confidence #theFitCollective Jan 08, 2025

- Episode Summary In this episode, Dr. Ali Novitsky delves into the mindset shifts needed to navigate the unique challenges of perimenopause with confidence and resilience. This episode explores actionable strategies for reframing thoughts, building community, and embracing change, providing inspiration for women in all life transitions. - Personal Update Dr. Novitsky shares her recent experience leading workouts during a family trip to Greece and reflects on lessons learned from her knee injury. - Introduction to the Episode Overview of the importance of mindset shifts during perimenopause. Insights into how mindset influences how we navigate hormonal and lifestyle changes. - Mindset Shifts to Embrace 1. Meet Yourself Where You Are - Acknowledge current realities and set realistic goals. - Adapt old strategies to fit new needs, such as adjusting fitness routines or recovery strategies. 2. Ask for Help and Build Community - The importance of community in promoting longevity and emotional resilience. - Personal stories about finding support and leaning into relationships. 3. It’s Never Too Late - Reframing perimenopause as a time of opportunity rather than limitation. - Inspirational examples of women achieving goals later in life. 4. Nothing Has Gone Wrong - Shifting focus from self-blame to growth and learning from challenges. - Finding lessons in setbacks and creating a path forward. 5. Make Decisions Based on Core Desires - Using your heart and gut to guide decisions rather than overthinking. - Aligning decisions with how you want to feel — freedom, joy, balance, etc. - Key Takeaways Perimenopause is not an end but a new beginning filled with potential. Emotional regulation and mindset shifts are essential tools for navigating this stage. Building community, setting realistic goals, and honoring your body’s needs are vital for long-term success. - Upcoming Episodes 1. Fitness Adaptations for Perimenopause: Learn how to tailor exercise routines to support hormonal health and long-term strength. 2. Nutrition Strategies for Perimenopause: Key adjustments to fuel your body during this transition. - Timestamps 00:00:00 - Introduction and Personal Reflections 00:01:12 - Lessons from Community and Support in Greece 00:02:34 - Overview of Perimenopause and Mindset Importance 00:04:21 - The Challenge of Adapting Old Strategies 00:06:02 - Importance of Building a Supportive Community 00:08:11 - Reframing Perimenopause: It’s Never Too Late 00:10:23 - Lessons from Setbacks and Finding Opportunities 00:12:10 - Aligning Decisions with Core Desires 00:14:42 - Growth and Wisdom in Life Transitions 00:16:05 - Upcoming Episodes on Fitness and Nutrition Strategies ---

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠Enroll TODAY⁠.

The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. Enroll HERE.
The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click HERE to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
Follow Dr. Ali Novitsky on ⁠TikTok⁠ | ⁠Facebook⁠ | ⁠Instagram⁠ | ⁠YouTube⁠
Subscribe to The Muscles and Mindset Podcast on ⁠Spotify⁠ | ⁠Apple Podcasts

246: Navigating Perimenopause: Weight Management and Metabolism with Dr. Ali Novitsky Jan 01, 2025

Episode Summary

In this episode, Dr. Ali Novitsky delves into the intricacies of perimenopause, focusing on weight management and metabolism. This marks the beginning of a three-part series aimed at equipping women with the knowledge and tools to navigate perimenopause with confidence. Personal Update

Dr. Novitsky shares her delightful Christmas experience — a perfect day in pajamas, sushi and traditional holiday meals, and watching her daughters build their new Barbie Dreamhouse. Episode Breakdown

Introduction to the Series Kicking off a three-part series on perimenopause Upcoming episodes: mindset shifts and fitness adaptations Weight Management and Metabolism in Perimenopause Common Concerns: Midsection fat and overall weight gain Frustration and changes in self-perception Metabolic Changes Hormonal shifts, including reduced estrogen and testosterone Loss of muscle mass and basal metabolic rate Insulin resistance and inflammation challenges Personal Insights Dr. Novitsky’s experience with hormonal changes, including fatigue from reduced testosterone levels Maintaining muscle mass despite optimized nutrition and strength training Strategies for Weight Management Strength Training: At least 10 minutes, 3 days a week Adequate Protein Intake: Three servings daily for muscle maintenance Stress Management and Sleep: Essential for cortisol regulation Tracking Progress: Focus on body composition over scale weight Encouragement and Mindset Shifts Perimenopause as an opportunity to optimize health It’s never too late to begin strength training Upcoming Episodes 1. Mindset Shifts in Perimenopause 2. Fitness Adaptations for Optimal Health Additional Resources Dr. Novitsky offers strength training programs, including CME-credit courses for women physicians. Learn more HERE.

Join her free webinars on January 2nd and January 4th, discussing the top five weight loss strategies for women physicians. Register HERE. Timestamps 00:00:00 - Introduction and Christmas Recap 00:01:10 - New Christmas Tradition 00:01:41 - Upcoming Series on Perimenopause 00:02:02 - Episode 1: Weight Management and Metabolism in Perimenopause 00:03:07 - Introduction to Perimenopause and Metabolism 00:04:21 - Common Concerns in Perimenopause 00:05:36 - Metabolic Changes in Perimenopause 00:08:02 - Hormonal Shifts and Their Effects 00:10:21 - Personal Experience with Hormone Levels 00:13:19 - Impact of Hormonal Changes on Body Composition 00:15:06 - Insulin Resistance and Inflammation 00:16:09 - Sleep, Cortisol, and Ghrelin 00:18:07 - Strategies for Weight Management 00:20:06 - Importance of Muscle Mass 00:22:03 - Strength Training and Protein Intake 00:24:41 - Exercise and Hormone Levels 00:26:07 - Starting a Strength Training Routine 00:28:18 - Long-term Commitment to Strength Training 00:29:08 - Longevity and Physical Activity 00:30:22 - Tracking Progress and Body Composition 00:31:04 - Mindset Shifts in Perimenopause 00:31:57 - Available Programs and Upcoming Webinar

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠.

The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠.
The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠
Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts⁠

245: Biohacking Nutrition: Transform Your Health with Dr. Ali Novitsky Dec 25, 2024

Episode Summary:

In this episode, Dr. Ali Novitsky explores the world of biohacking through nutrition tracking. She shares personal insights, client success stories, and actionable strategies to show how tracking can empower you to make informed dietary choices. The episode also includes updates on her transformative programs for long-term health. Key Topics: Personal reflections on the holiday season and updates on the "Transform 9.0" program.

Redefining nutrition tracking as biohacking: myths, benefits, and practical tips.

How to conduct a 7-day nutrition audit to uncover dietary blind spots.

Dr. Novitsky's biohacking insights: clear whey protein, essential amino acids, and more.

Overcoming challenges in meal prep and reframing tracking as empowering.

Explore more tools and programs for sustainable health!>> Join the Transform 9.0 program (72-CME) or Dr. Ali's DIY Nutrition Training (48-CME). >> Sign up for the webinar series, Optimal Weight Loss Strategies for Busy Women Physicians. Webinars will be Dec 30, Jan 2, or Jan 4.

Timestamps: 00:00:00 - Introduction and Reflections 00:02:30 - Updates on Transform 9.0 00:05:45 - Nutrition Tracking as Biohacking 00:08:15 - Conducting a Nutrition Audit 00:12:00 - Protein and Biohacking Insights 00:18:30 - Overcoming Tracking Challenges 00:25:00 - Final Thoughts and Resources

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠.

The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠.
The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠
Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts⁠

244: Is Creatine Good for Women? Muscle, Bone, & Brain Function Implications Dec 18, 2024

Episode Summary: In this enlightening episode, Dr. Ali Novitsky explores the world of creatine and its benefits for women. Often misunderstood as a supplement for men, creatine is now gaining attention for its role in enhancing muscle health, cognitive function, and bone strength in women.

Drawing from personal experiences, client success stories, and scientific research, Dr. Novitsky provides actionable insights into how creatine can support women in various life stages, particularly during perimenopause.

She also shares updates on her whole health program, Transform 9.0, which includes a meal prep challenge designed for long-term success. Key Points Discussed: Personal Update: Reflecting on the fast-paced December season and inspiration from holiday preparations. Updates on Transform 9.0: Extended duration (12 months), same pricing, and added meal prep plans, including a 52-week dinner challenge. Introduction to Creatine for Women: Dispelling myths about creatine and weight gain. Creatine's benefits: enhancing workout recovery, boosting cognition, and supporting bone health. Insights from in-body scans showcasing client transformations with creatine. Types of Creatine: Creatine Monohydrate: Most studied, affordable, and effective but may cause bloating. Creatine HCL: Gentler on the stomach with potentially higher bioavailability. Practical Usage: Dosage recommendations for monohydrate (3-5 grams daily) and HCL (1-2 grams daily). Optional loading phase for monohydrate to saturate muscles faster. Importance of consistency in supplementation. Creatine’s Impact on Women: Muscle growth and maintenance, especially during perimenopause. Cognitive benefits: reduced brain fog and enhanced mental clarity. Bone health preservation as estrogen declines. Hormonal balance through improved insulin sensitivity. Client Success Stories: A woman in perimenopause achieving exceptional muscle gain and fat loss while on creatine. Encouraging ectomorphic (naturally thin) women to consider creatine for muscle building and energy. Broader Benefits of Creatine: Safe for long-term use. Potential anti-aging properties through muscle, bone, and brain health preservation. Explore Transform 9.0 for comprehensive support in nutrition, strength training, and personal growth. Check out the links in the show notes for more resources and programs. Timestamps: 00:00:00 - Introduction and December Reflections 00:01:01 - Creatine Overview and Myths 00:03:20 - Transform 9.0 Updates: Meal Prep Challenge 00:06:09 - Types of Creatine and Dosing Guidelines 00:08:43 - How Creatine Works: Energy, Muscle, and Recovery 00:11:18 - Personal Experience with Creatine HCL 00:12:49 - Nutrition’s Role in Maximizing Creatine’s Benefits 00:15:05 - Cognitive and Bone Health Benefits 00:17:08 - Creatine’s Role in Hormonal Regulation 00:18:26 - Addressing Concerns About Safety and Long-Term Use 00:20:35 - Creatine in Perimenopause and Beyond 00:23:32 - Importance of Consistency in Supplementation 00:25:10 - Client Transformations and Recommendations 00:26:22 - Final Thoughts and Encouragement 00:27:41 - Program Enrollment Links and Resources

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠.

The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠.
The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠
Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts

243: High-Protein Meal Prep for Busy Professionals: Healthy, Not Hard! Dec 11, 2024

Episode Summary: In this episode, Dr. Ali Novitsky delves into the world of meal prep, sharing practical strategies and tips to help busy individuals streamline their meal planning and preparation. She begins with a brief update on her recent family trip to Disney World, where she found a surprising sense of relaxation and stress relief. This sets the stage for the main topic: making meal prep manageable and enjoyable.

Personal Update:

Dr. Novitsky shares her recent Thanksgiving trip to Disney World. She discusses how Disney World, despite its reputation for being stressful, was a relaxing experience for her. Ali mentions her family's plans to return to Disney World in January and for spring break.

Introduction to Meal Prep:

Dr. Novitsky expresses her initial dislike for meal prep and the reasons behind it. She highlights the benefits of meal prep, such as saving time and ensuring balanced meals.

Batch Protein Process:

Dr. Novitsky introduces the concept of batch prepping proteins as a cornerstone of efficient meal prep. She details a two-week process where participants prep three proteins each week (e.g., chicken, steak, shrimp, tofu) and use them in various recipes.

Ali shares her personal experience with this method, noting significant savings on grocery bills and reduced meal prep time.

Meal Prep Strategies:

Strategy 1: Batch prep proteins and store them in glass containers to

maintain freshness.

Strategy 2: Mix and match veggies and complex carbs to create diverse

meals.

Strategy 3: Make extra portions for dinner to have leftovers for lunch the

next day.

Strategy 4: Utilize the Crock-Pot for easy, set-it-and-forget-it meals.

Strategy 5: Prepare overnight oats for a quick, nutritious breakfast.

Strategy 6: Plan for a mid-afternoon mini-meal to avoid excessive hunger

before dinner.

Strategy 7: Repurpose restaurant leftovers into new meals.

Strategy 8: Purchase prepped proteins from meal services if you prefer not to prep them yourself.

Strategy 9: Consider meal subscription services for convenience.

Strategy 10: Emphasize that meal prep doesn't have to be perfect; it's about making the best decisions you can.

Additional Resources:

Dr. Novitsky announces a free download: "One Protein, Seven Lunches" guide, designed for busy people to ensure they have high-protein, nutritious lunches every day. She mentions the ongoing enrollment for Transform 9.0, a program designed to help individuals with their meal prep and nutrition goals.

Conclusion:

Dr. Novitsky encourages listeners to try out these meal prep strategies and see which ones work best for them. She reminds them that meal prep should be fun, easy, and adaptable to their lifestyle. Perfection is not the goal; making the next best decision for health and well-being is.

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠Enroll TODAY⁠.

The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. Enroll HERE.
The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click HERE to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
Follow Dr. Ali Novitsky on ⁠TikTok⁠ | ⁠Facebook⁠ | ⁠Instagram⁠ | ⁠YouTube⁠
Subscribe to The Muscles and Mindset Podcast on ⁠Spotify⁠ | ⁠Apple Podcasts

242: Data-Driven Fat Loss, Muscle Gain: Body Composition Measurement with The InBody Scale Dec 04, 2024

SUMMARY:

In this week’s episode, Dr. Ali Novitsky, MD, shares her excitement as her family prepares for their first Thanksgiving trip to Disney. As the holiday season approaches, she shifts the focus from typical New Year’s resolutions to something more meaningful: tracking progress, particularly in relation to muscle mass and body composition.

Dr. Novitsky introduces the concept of sarcopenia, the natural loss of muscle mass that begins around age 30, and highlights the importance of maintaining muscle as we age. She discusses the InBody Scale, a tool that has transformed her approach to health and fitness by shifting the conversation from mere fat loss to muscle maintenance and gain. She explains how the InBody Scale provides a more comprehensive understanding of body composition compared to traditional scales or even DEXA scans. She had been promoting The InBody for years without any affiliation due to its transformative impact on understanding body composition. Unlike traditional scales that focus solely on weight, the InBody Scale provides a comprehensive breakdown of muscle mass, fat percentage, and other key metrics, empowering users to track their progress in a meaningful way. InBody Scale has become an essential tool in her coaching and programs, shifting the focus from weight loss to strength building, muscle maintenance, and overall health improvement - and just recently, she became an affiliate with them (the only product that she is an affiliate with as of the publishing of this podcast).

If you’re ready to take control of your health in a smarter, more effective way, the InBody Scale could be the game-changer you’ve been looking for. Use the code: TheFitCollective to get 15% off an InBody Scan.

Throughout the episode, Dr. Novitsky offers insights on how to effectively use the InBody Scale, emphasizing the importance of consistency in measurements and understanding the data it provides. She also outlines her approach to setting realistic and healthy goal weights based on individual body composition rather than arbitrary numbers.

As the episode concludes, Dr. Novitsky invites listeners to join her Transform 9.0 program - enrollment begins on December 1st. This program focuses on emotional regulation, nutrition, and strength training, offering valuable resources for high-performing women and physicians.

TIMESTAMPS:

00:00:00 - Introduction and Family Plans for Disney

00:01:20 - The Importance of Tracking Progress

00:02:02 - Understanding Sarcopenia and Muscle Loss

00:03:16 - Evaluating Muscle Mass and Body Composition

00:03:27 - The InBody Scale: A Game Changer

00:05:40 - Comparing InBody to DEXA Scans

00:07:30 - Using InBody for Body Composition Tracking

00:09:05 - Why Traditional Scales Are Not Enough

00:10:10 - Understanding Goal Weights

00:12:07 - How to Use InBody Effectively

00:13:12 - Frequency and Timing for InBody Measurements

00:14:40 - The Importance of Muscle Mass vs. Body Fat

00:18:02 - Setting Realistic Fat Loss Goals

00:20:42 - Evaluating Skeletal Muscle Mass for Women

00:21:27 - Evaluating Skeletal Muscle Mass for Men

00:22:48 - Determining Your Goal Weight

00:24:28 - The Role of InBody in Long-Term Health

00:25:50 - Conclusion and Call to Action

RESOURCES:

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

241: Breaking Free: A 22-Year Transformation Story #theFitCollective Nov 27, 2024

SUMMARY:

In this episode, Dr. Ali Novitsky shares her recent experience attending the Taylor Swift concert in Toronto, describing it as a magical event filled with positivity and energy. Following the concert, she and her family visited Niagara Falls and spent quality time with her parents, which added to the joy of the trip.

The main focus of the episode revolves around Dr. Novitsky's reflections on her past, prompted by the discovery of her old diaries by her 10-year-old daughter while visiting Dr. Ali's childhood home. She candidly discusses the negative self-talk she engaged in during her younger years, particularly regarding her body image and weight struggles. Through painful excerpts from her diaries, she reveals how she meticulously logged her food and exercise while criticizing herself for not meeting unrealistic expectations.

Dr. Novitsky recounts her transformative journey that began when she was accepted into medical school at the age of 22. This pivotal moment inspired her to take better care of herself, leading her to abandon obsessive weighing and tracking of her food. As a result, she developed a healthier relationship with her body and food, ultimately losing weight and finding her authentic self.

Throughout the episode, Dr. Novitsky emphasizes the importance of recognizing one's own story and the growth that can emerge from it. She encourages listeners to embrace their journeys, no matter how challenging. Additionally, she introduces her upcoming TRANSFORM program, designed to help individuals overcome emotional eating and cultivate healthier habits. The program will feature live sessions, new tools, and a supportive community, inviting listeners to join her on this transformative path. Dr. Novitsky expresses her gratitude for her audience and looks forward to sharing more insights in future episodes.

TIMESTAMPS:

00:00:00 - Introduction and Concert Experience

00:01:00 - The Power of Positivity

00:02:00 - Family Time and Connection

00:02:30 - Dear Diary: Reflecting on the Past

00:03:30 - Negative Self-Talk and Its Impact

00:05:00 - Journey of Self-Discovery

00:06:30 - The Shift in Mindset

00:08:00 - Reading the Diaries: A Painful Reflection

00:10:00 - Emotional Dysregulation and Overeating

00:11:30 - The Turning Point: Medical School

00:13:00 - Finding Balance and Authenticity

00:14:30 - The Role of Relationships in Growth

00:16:00 - Navigating Challenges and Relapse

00:17:30 - Embracing Change and New Beginnings

00:19:00 - The Journey to Purpose

00:20:30 - Transform Program Announcement

00:22:00 - Conclusion and Call to Action

RESOURCES:

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠
Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

240: Transforming Self-Perception: Finding Beauty in Every Body Nov 20, 2024

Introduction

This week’s episode focuses on embracing body acceptance, drawing from recent experiences and insights. Dr. Ali Novitsky shares her inspiration from attending two transformative conferences in Dallas: the Lead Her Summit by Dr. Tiffany Moon and the Pediatric CEO Intensive with Dr. Katrina Skinner. Over a packed 48 hours, she delivered five talks and one workout, surrounded by remarkable women who left her energized and inspired.

Main Topic: Embracing Body Acceptance

Beginning with a personal story, Dr. Novitsky highlights the importance of recognizing when one is living in their most authentic body and embracing that state. For those who feel they are not yet there, she offers compassionate advice on how to love and accept their current selves while working toward meaningful change.

Personal Journey

Dr. Novitsky shares her journey with body image, tracing back to her childhood struggles with weight and the negative comments that shaped her self-view. She discusses triggers related to body image, such as difficulties with dress shopping, and recounts how a positive shopping experience with her friend Stacy at Edith’s in Philly helped her navigate these challenges.

Body Transformation and Acceptance

Reflecting on her significant weight loss at 22 and its impact on her body composition, Dr. Novitsky acknowledges that even while living in her most authentic body, old triggers can resurface. She emphasizes the importance of loving one’s body at every stage, treating it with kindness and respect regardless of its current form.

External Judgments and Internal Strength

Dr. Novitsky recounts a recent incident where someone commented on her body, triggering old insecurities. She explains how she reframed the experience, understanding that external judgments often reflect others’ perspectives rather than personal truths. She underscores the value of not internalizing such comments and embracing one’s unique traits.

Timestamps:

00:00:00 - Introduction to Body Acceptance
00:01:57 - Authenticity and Body Compassion
00:03:00 - Negative Body Experiences
00:04:04 - Personal Story: Overweight Childhood
00:05:08 - Dress Shopping Triggers
00:06:12 - Loving Your Body Now
00:07:05 - Deciding Not to Trade Your Body
00:08:00 - Positive Body Attributes
00:09:05 - Varicose Veins and Confidence
00:10:29 - Wearing Mini Skirts at 44
00:11:12 - Overcoming Negative Body Talk
00:12:00 - Embracing Physical Appearance
00:13:00 - Body Composition and Self-Acceptance
00:14:15 - External Comments and Self-Explanation
00:16:00 - Compassion and Understanding
00:17:03 - Explaining Body Differences to Children
00:18:18 - Reflecting on External Judgments
00:19:01 - Confidence in the 40s
00:20:04 - Body Types and Acceptance
00:21:09 - Evaluating Body from an Internal Perspective
00:22:14 - Honoring Unique Traits
00:23:30 - Celebrating Body Parts You Love
00:24:41 - Personal Physical Attributes
00:25:54 - Breastfeeding Challenges
00:26:38 - Emotional Regulation Through Movement
00:27:02 - Honoring Body Desires
00:28:05 - Program Offerings and Conclusion

Resources:

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠.

Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠⁠⁠⁠.
Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠
Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

239: Holiday Habits: Emotional Regulation and Avoiding Pitfalls Nov 13, 2024

Summary:

In this festive and insightful episode of the "Metabolism, Muscles, and Mindset Podcast," Dr. Ali Novitsky dives into the season of gratitude and growth, kicking things off with a warm welcome to listeners and a personal story about Thanksgiving. As a major Thanksgiving enthusiast, Ali shares a special memory from her medical residency days—particularly the one year she had all three major holidays off after the birth of her daughter, Charlotte. This year, she’s excited to be celebrating Thanksgiving at Disney with her family, adding a sprinkle of holiday magic.

Ali then introduces her much-anticipated January program, Transform 9.0, with an exclusive Black Friday bonus. Those who enroll early can participate in a two-week December bootcamp focused on emotional regulation—a key to breaking cycles of emotional eating and drinking. Ali has designed a unique 14-day mocktail menu to keep things festive, and her husband, a psychiatrist, will lend his expertise on the pathways of addiction. Together, they aim to help participants recognize the link between emotional habits and addictive behaviors.

Dr. Ali explains how recognizing signs of stress and dysregulation is the first step toward transforming habits like doom scrolling, emotional eating, or drinking. Ali shares her own experiences with these habits, from phone addiction to the impact of occasional drinking, and describes how understanding her emotional triggers has helped her make healthier choices.

Listeners get practical advice for overcoming unwanted habits: recognize dysregulation, identify the underlying emotion, and avoid reactions or distractions. Ali highlights the power of sitting with one’s emotions for just 90 seconds, which can dramatically reduce their intensity.

Timestamps:

00:00:00 - Introduction and Thanksgiving Memories
00:00:49 - Family and Maternity Leave
00:01:41 - Black Friday and Transform 9.0 Announcement
00:03:17 - Emotional Regulation and Addiction Pathways
00:04:11 - Specialist Introduction: Brenda Winkle
00:04:45 - Today's Topic: Overcoming Unwanted Habits
00:06:11 - Dysregulation and Emotional Responses
00:07:14 - Four Quadrant Rule of Emotional Responses
00:08:29 - Genetic Predisposition to Emotional Eating
00:09:12 - Personal Example: Phone Usage and Connection
00:10:50 - Breaking Habits and Addiction Pathways
00:11:31 - Personal Example: Instagram and Connection
00:12:43 - Authentic Connection vs. Social Media
00:13:36 - Stories We Tell Ourselves
00:14:19 - Personal Example: Alcohol and Fun
00:15:48 - Cutting Alcohol and Introducing Mocktails
00:17:01 - Mocktail Recipes and Benefits
00:18:07 - Emotional Eating and Residency Stress
00:19:52 - Breaking the Pattern of Emotional Eating
00:21:06 - Challenging Urges and Emotional Intensity
00:23:03 - Process of Overcoming Habits
00:25:07 - Program Offerings

Resources:

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠.
Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠⁠⁠.
Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠.
Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠.
Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠⁠⁠.
Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠
Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

238: Using Stress to Thrive Nov 06, 2024

Part III of The Stress Series w/ Dr. Ali Novitsky, MD – Obesity Medicine Expert and Exercise Guru

Finding Your Thrive Zone - Stress Management for Optimal Productivity

In this empowering episode of Metabolism, Muscles, and Mindset, Dr. Ali Novitsky explores a fresh perspective on stress. Instead of viewing stress as a burden, she dives into how it can be harnessed as a tool for growth and resilience. Sharing personal insights, practical strategies, and science-backed advice, Dr. Ali walks listeners through how to turn stress into a powerful ally for thriving in both body and mind.

Key Takeaways:

Shift Your Mindset Around Stress: Not all stress is bad. By viewing it as a tool, we can transform stress into a positive force that helps us grow.
Leverage Physical and Mental Strategies: Practical tools like exercise, mindfulness, and controlled breathing can help us navigate stress effectively and enhance resilience.
Personalize Your Stress Management Plan: Each person's stress response is unique. By tailoring your approach, you can better manage stress in a way that fits your life.
Embrace Stress as a Part of Life: Rather than avoiding stress, embracing and learning to manage it can lead to greater mental clarity, improved health, and a more balanced life.

Dr. Ali Novitsky highly recommends revisiting all three parts of this stress series to fully grasp the concepts and apply them to your life. She encourages listeners to reflect on their own stress levels and find their optimal zones for productivity and rest.

Timestamps:

00:00:05 - Introduction and Retreat Recap
00:00:47 - Stress Zones for Productivity
00:01:08 - Optimal Stress Levels
00:01:39 - Perception of Stress
00:02:11 - Embracing Productive Stress
00:02:32 - Pool Heater Example
00:03:03 - Managing Stress Levels
00:03:14 - Identifying Stress Symptoms
00:03:57 - Productivity Zone Behaviors
00:05:01 - Sarcasm as a Productivity Indicator
00:05:33 - Restlessness and Exiting Productivity Zone
00:06:28 - Dysregulation at High Stress Levels
00:07:10 - Impact of High Stress on Productivity
00:07:31 - Addressing Stress in Others
00:08:14 - Transitioning to Rest Zone
00:08:57 - De-escalating Stress for Vacation
00:09:38 - Non-Optimal Stress Levels
00:10:22 - Leadership and Team Stress
00:11:05 - Communication and Team Dynamics
00:12:00 - Summary of Stress Management
00:13:05 - Recommendations for Stress Trilogy
00:13:47 - Upcoming Webinar on GLP-1
00:14:40 - Upcoming Podcast Series on Nutrition Strategy
00:15:02 - Transform 9.0 Program and Other Offerings

Resources:

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠.
Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠⁠.
Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠.
Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠.
Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠⁠.
Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠
Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

237: The Somatic Stress Scale Explained Oct 30, 2024

Episode II of The Stress Series: The Somatic Stress Scale Explained - How to Identify and Manage Your Stress

Hello, everyone! It's fantastic to be back this week as we dive into the next part of our series on stress. In our first episode, we explored the physiological response to stress and discussed how stress itself isn't inherently bad. However, too much stress can lead to negative physiological responses. Today, we're going to delve deeper into managing stress by introducing a powerful tool: the stress scale.

In this episode, Dr. Ali Novitsky, obesity medicine expert and exercise guru, guides listeners through the concept of the stress scale, a tool inspired by Dialectical Behavioral Therapy (DBT). This episode explores how this scale can help identify and manage stress levels effectively. With the stress scale, it's not just about numbers; it’s about recognizing the unique symptoms experienced at various stress levels and using that awareness to improve interpersonal relationships and overall well-being.

To illustrate the impact of stress on daily life, Dr. Novitsky shares a personal story about her dog, whose schedule gets thrown off after boarding. This leads to early morning wake-ups and disrupted sleep, contributing to increased stress levels for Dr. Novitsky herself. This relatable story highlights how seemingly small, everyday events can impact our stress scale and overall state of well-being.

The stress scale ranges from 1 to 10, with 1 being the lowest level of stress and 10 the highest. Here’s a quick look at each level:

1: Complete relaxation, like a sun-induced doze on a beach.
2: Rested state with mild thoughts and feelings, without significant decisions.
3: Awareness and light social interaction, maybe a casual conversation.
4: Decision-making and more body movement, actively engaged.
5: Potential conflict with noticeable fidgeting and body movements.
6: Sarcasm, signaling a desire to disengage socially.
7: Physiological symptoms like a higher heart rate and faster breathing.
8: Reactivity with out-of-proportion responses to minor triggers.
9: Isolation and complete avoidance of social interactions.
10: Extreme stress, leading to yelling and strong emotional expression.

Creating a personalized somatic stress scale requires time and mindfulness. Involving a partner can make this process even more insightful, as they can observe and help identify behaviors that may go unnoticed.

Timestamps:

00:00:55 - Introducing the Stress Scale

00:01:48 - Personal Story: Dog Boarding and Sleep Disruption

00:03:35 - Sleep and Stress Levels

00:04:51 - Creating Your Personal Stress Scale

00:06:37 - Examples of Symptoms at Different Stress Levels

00:11:02 - Understanding Higher Stress Levels

00:16:21 - Daily Maintenance Techniques for Stress Management

00:17:03 - Aligning Goals with Stress Levels/Upcoming Topics

Resources:

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠.
Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠.
Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠.
Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠.
Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠.
Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠
Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

236: Understanding Stress and Its Impact on Your Body Oct 23, 2024

In the latest episode of "Metabolism, Muscles, and Mindset," host Ali Novitsky, MD, an obesity medicine doctor and fitness guru, delves into the intricate relationship between stress and health. This episode marks the beginning of a three-part series dedicated to understanding stress, its physiological impacts, and effective management strategies.

00:00:00 - Introduction and Episode Overview

00:00:11 - Recent Travels and Conferences

00:00:32 - Stress and Health: An Overview

00:00:53 - Upcoming Episodes Breakdown

00:01:04 - Episode 1: Stress and Your Body

00:01:35 - Episode 2: Understanding Your Stress Scale

00:01:57 - Episode 3: Finding Your Thrive Zone00:02:07 - Personal Story: Empathetic Daughter

00:02:50 - Impact of Stress on Others

00:03:21 - Ownership of Stress Response

00:03:42 - The Science of Stress Response

00:04:14 - Cortisol and Its Impact

00:05:08 - High Stress Responders and Weight Loss

00:06:03 - The Role of Cortisol in Blood Sugar Regulation

00:07:08 - Chronic Stress and Burnout

00:08:02 - Cortisol and Insulin Interaction

00:09:39 - Stress, Sleep, and Blood Sugar

00:10:41 - Stress Scale and Sleep Deprivation

00:11:14 - Types of Stress Responders

00:12:12 - Genetic Factors in Stress Response

00:13:02 - Tools for Managing Stress

00:14:17 - Personal Experience with Stress Modeling

00:15:10 - Managing Stress Productively

00:15:51 - Importance of Stress Management

00:16:02 - Cognitive Behavioral Therapy (CBT) and Stress

00:16:24 - Dialectical Behavioral Therapy (DBT) and Stress

00:17:07 - Interpersonal Communication and Stress

00:17:49 - Recap and Episode 2 Preview

00:18:52 - Program Oﬀerings and Conclusion

Resources:

The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠.
Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠.
Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠.
Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠.
Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠.
Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠
Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

235: Optimal Weight Loss Part 3 Oct 16, 2024

In this episode, Dr. Ali Novitsky dives deep into the often-overlooked side of weight loss: tracking progress the right way. Discover why every week won’t be a weight-loss week, and how set points, plateaus, and the power of patience play pivotal roles in achieving long-term success. Dr. Novitsky shares eye-opening insights on how to celebrate non-scale victories, why tracking muscle and fat composition beats relying solely on a traditional scale, and the crucial role of protein and sleep in weight management. Tune in to learn why the journey is just as important as the destination, and how embracing realistic expectations can transform your mindset—and results—for the better.