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 Enroll TODAY to the Blood Sugar Mastery group coaching program! https://www.daniellehamiltonhealth.com/bloodsugarmasteryThis episode is a special welcome call from inside my Blood Sugar Mastery program—but whether you're in the program or just curious about what it's like, you'll get a firsthand look at how we do things differently here. You'll hear how we approach healing blood sugar and metabolic health beyond just cutting carbs or counting macros. We talk about rhythm, safety, environment, and so much more. If you've ever wondered what it's like inside BSM, this episode gives you a taste of what's possible.TODAY'S SPONSOR:Qualia: Check out qualialife.com and use the code DANIHEALTH to get your discount!STAY IN TOUCH WITH ME:On Instagram https://www.instagram.com/daniellehamiltonhealth On Facebook https://www.facebook.com/DanielleHamiltonHealth.My website is https://www.daniellehamiltonhealth.comIf you are liking the show, please head to Apple Podcasts or iTunes to leave the show a *5-star rating* & a quick review! It helps the show to grow and lets me know what you're liking!Thank you for subscribing, rating, reviewing, sharing and reposting the show! I appreciate each and every one of you!

Learn how to automate tasks, save time, and increase your profit. No Coding required!

Learn how to automate tasks, save time, and increase your profit. No Coding required!

Learn how to automate tasks, save time, and increase your profit. No Coding required!

Learn how to automate tasks, save time, and increase your profit. No Coding required!

Learn how to automate tasks, save time, and increase your profit. No Coding required!

Learn how to automate tasks, save time, and increase your profit. No Coding required!

Learn how to automate tasks, save time, and increase your profit. No Coding required!

Learn how to automate tasks, save time, and increase your profit.No coding required!

Learn how to automate tasks, save time, and increase your profit. No coding required! 

Learn how to automate tasks, save time, and increase your profit. No coding required!

Learn how to automate tasks, save time, and increase your profit.No coding required!

Learn how to automate tasks, save time, and increase your profit. No coding required!

Learn how to automate tasks, save time, and increase your profit. No coding required!

Learn how to automate tasks, save time, and increase your profit. No coding required!

Learn how to automate tasks, save time, and increase your profit. No coding required!

Learn how to automate tasks, save time, and increase your profit. No coding required!

Welcome to the Service Business Mastery Podcast! Visit our website for more episodes and insights! www.servicebusinessmastery.com In this episode, recorded live at Business Uncensored Event in Chattanooga, Tennessee. Hosts Tersh Blissett and Joshua Crouch are joined by Zac Garside, Founder of "Done-For-You Email Marketing." They explore the evolving landscape of email marketing within the Service Industry, addressing current trends, challenges, and the critical role of adapting email strategies to Market Changes.

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. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple PodcastsWork with Dr. Ali: 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.

- 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. - Episode Breakdown - 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. - Additional Resources Dr. Novitsky offers transformational programs, including her Transform 9.0 program and a free webinar covering the top five strategies for thriving during perimenopause. Programs are linked in the episode notes. - 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. Transform® 9.0 enrollment is now open! 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 Subscribe to The Muscles and Mindset Podcast on ⁠Spotify⁠ | ⁠Apple Podcasts

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. Call to Action: Join the Transform 9.0 program or her nutrition training. Sign up for the webinar series, Optimal Weight Loss Strategies for Busy Women Physicians, on Dec 30, Jan 2, or Jan 4. Explore more tools and programs for sustainable health! 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. Transform® 9.0 enrollment is now open! 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 Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts⁠

- 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, 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, three 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. Join her free webinar on December 30th, January 2nd, and January 4th, discussing the top five weight loss strategies for women physicians. - 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. Transform® 9.0 enrollment is now open! 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 Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts⁠

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 transformative 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 her 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. Call to Action: 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. Transform® 9.0 enrollment is now open! 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 Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts

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. 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!*

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. 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!*

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 Memories00:00:49 - Family and Maternity Leave00:01:41 - Black Friday and Transform 9.0 Announcement00:03:17 - Emotional Regulation and Addiction Pathways00:04:11 - Specialist Introduction: Brenda Winkle00:04:45 - Today's Topic: Overcoming Unwanted Habits00:06:11 - Dysregulation and Emotional Responses00:07:14 - Four Quadrant Rule of Emotional Responses00:08:29 - Genetic Predisposition to Emotional Eating00:09:12 - Personal Example: Phone Usage and Connection00:10:50 - Breaking Habits and Addiction Pathways00:11:31 - Personal Example: Instagram and Connection00:12:43 - Authentic Connection vs. Social Media00:13:36 - Stories We Tell Ourselves00:14:19 - Personal Example: Alcohol and Fun00:15:48 - Cutting Alcohol and Introducing Mocktails00:17:01 - Mocktail Recipes and Benefits00:18:07 - Emotional Eating and Residency Stress00:19:52 - Breaking the Pattern of Emotional Eating00:21:06 - Challenging Urges and Emotional Intensity00:23:03 - Process of Overcoming Habits00:25:07 - 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!*

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, 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 Recap00:00:47 - Stress Zones for Productivity00:01:08 - Optimal Stress Levels00:01:39 - Perception of Stress00:02:11 - Embracing Productive Stress00:02:32 - Pool Heater Example00:03:03 - Managing Stress Levels00:03:14 - Identifying Stress Symptoms00:03:57 - Productivity Zone Behaviors00:05:01 - Sarcasm as a Productivity Indicator00:05:33 - Restlessness and Exiting Productivity Zone00:06:28 - Dysregulation at High Stress Levels00:07:10 - Impact of High Stress on Productivity00:07:31 - Addressing Stress in Others00:08:14 - Transitioning to Rest Zone00:08:57 - De-escalating Stress for Vacation00:09:38 - Non-Optimal Stress Levels00:10:22 - Leadership and Team Stress00:11:05 - Communication and Team Dynamics00:12:00 - Summary of Stress Management00:13:05 - Recommendations for Stress Trilogy00:13:47 - Upcoming Webinar on GLP-100:14:40 - Upcoming Podcast Series on Nutrition Strategy00:15:02 - 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!*

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 daze 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. Dr. Novitsky recommends using a piece of paper labeled 1 through 10 and noting specific symptoms at each level. Involving a partner can make this process even more insightful, as they can observe and help identify behaviors that may go unnoticed. Understanding your stress scale helps manage stress effectively: 7 or above: Use distraction techniques to lower stress levels. 4 to 6: Employ daily emotional regulation tools to stay productive. 4 or below: Focus on rest and recovery to recharge. 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!*

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!*

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. 00:00 Introduction: Importance of Tracking Progress 02:26 Understanding Set Points and Plateaus 03:45 Using an InBody Scale for Accurate Progress Tracking 09:35 Troubleshooting Lack of Progress: Addressing Blind Spots 16:12 Factors to Consider in Troubleshooting: Alcohol, Sugar, Sleep, Stress, and Exercise 18:59 Optimal Weight Loss: Slow and Long-Term Focus on Muscle Maintenance 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!*

In this episode, we had the pleasure of speaking with Dustin d'Arnault, a Los Angeles-based character designer and visual development artist whose work spans print, television, and film. Dustin shares his experiences working on high-profile projects like The Book of Life, Samurai Jack, Maya & the Three, and Nickelodeon's upcoming Teenage Mutant Ninja Turtles feature. We also explored the craft of illustration, discussed traditional drawing and painting techniques, and got his insights on breaking into the visual development, concept art, and character design fields.Kickstart Your Art Career with Visual Arts Passage | Online Art ClassesAre you ready to turn your passion for art into a thriving career? Visual Arts Passage offers top-tier online art classes in Illustration and Fine Arts, designed to help you master the skills you need to succeed in the competitive world of art and design. Our courses are taught by world-renowned mentors who have worked with industry leaders in publishing, entertainment, and fine art.

"Am I going to be on it forever? That's always what they say." Ever wondered if you can stop GLP-1 agonists after reaching your weight loss goal? This episode is for you. In part three of our GLP-1 series, Dr. Ali Novitsky busts myths, addresses fears, and dives deep into one of the most important questions in obesity medicine: What happens after the weight is gone?

"It's not that we have non-responders. It's that we have unrealistic expectations." - 00:20:38A Personal Insight from Greece: Aligning Your Environment with Your Energy Dr. Novitsky begins by sharing a story from her trip to Greece, where the simplicity of her surroundings inspired her to declutter her home. This serves as a metaphor for aligning one's environment with their energy and current needs. Common Concerns About GLP-1 Agonists Dr. Novitsky discusses why people often struggle with GLP-1 agonists. Two main reasons stand out: confusion over how to balance medication with nutrition and exercise, often accompanied by shame, and the belief that they are "non-responders" to the medication. How a Nutrition Audit Can Help For those who feel they are non-responders, Dr. Novitsky introduces the concept of a nutrition audit. By tracking food intake without changes for a week, clients can gather data on calories, protein, carbs, fat, fiber, and added sugars. This helps uncover what might be hindering progress. The Importance of Caloric Deficits and BMR Dr. Novitsky explains that GLP-1 agonists don't guarantee weight loss. Weight loss still requires a caloric deficit, which means consuming fewer calories than one's basal metabolic rate (BMR). Many mistakenly believe they're in a deficit when they're not, leading to frustration. Leptin Resistance and Weight Loss Struggles The episode dives into leptin resistance, a condition that can make weight loss harder, even when someone is consuming fewer calories. Leptin plays a role in hunger and metabolism, and resistance to it may be a reason some struggle with weight loss. Patience and Realistic Expectations Dr. Novitsky stresses patience when using GLP-1 agonists, explaining that weight loss varies by individual. Inflammation, body composition, and initial body fat all play a role in determining how quickly one may lose weight. She advises setting realistic goals to avoid discouragement. Looking Ahead Dr. Novitsky wraps up by encouraging listeners to reflect on their own journey, asking them to consider if any of the factors discussed apply to their experience. She teases upcoming episodes that will provide further insights into GLP-1 agonists and weight loss strategies. 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!*

Understanding GLP-1 Agonists: A Comprehensive Guide Part I: The Evolution From Diabetes Treatment to Weight Loss   "Going on a medication for weight loss is NOT the easy way out."  - Dr. Ali    Detailed Synopsis   In this first of three episodes about GLP-1 agonists, Dr. Ali Novitsky, your favorite Obesity Medicine and Fitness expert, dives deep into the science and history of GLP-1 agonist medications to educate her listeners on the realities and benefits of these medications. Dr. Novitsky starts with a personal story from Ocean City, New Jersey, where she encountered a woman whose family members were using GLP-1 agonists. The woman, however, had little understanding of how these medications work—prompting Dr. Ali to address common misconceptions. Dr. Novitsky emphasizes that GLP-1 agonists are not a quick fix but a helpful tool for those dealing with metabolic health challenges. She traces the history of GLP-1 agonists, starting from the 1970s, and highlights their role in treating diabetes since the 1990s. The episode explains the secondary effect of weight loss these medications can produce, underlining that their use must be accompanied by lifestyle changes for optimal success.   Mechanism of GLP-1 Agonists   Dr. Novitsky provides a clear breakdown of how GLP-1 agonists work in the body, specifically differentiating between types such as semaglutides and terzepatides, each with varying effects on weight loss. She debunks the myth that these medications offer an "easy way out" and emphasizes the importance of combining them with exercise and diet for best results. This segment covers why lifestyle changes are essential for those using GLP-1 agonists.   Criteria for Candidacy and Addressing Concerns   The episode also explores the criteria for being a candidate for GLP-1 agonists, stressing that BMI numbers alone are not enough. Dr. Novitsky explains how conditions like insulin resistance and leptin resistance factor into the equation. She advocates for personalized medicine and ensures that GLP-1 agonists are prescribed with a focus on improving overall metabolic health and preventing chronic diseases. Dr. Novitsky thoughtfully addresses concerns about side effects and the involvement of pharmaceutical companies in promoting these medications. She emphasizes the importance of compassion and a holistic approach to caring for individuals on these medications.   Looking to the Future: Preventive Health and Longevity   Dr. Novitsky envisions the future of GLP-1 agonists in preventive healthcare. She shares her predictions for microdose medications as an early intervention to support long-term health and longevity. Before wrapping up, Dr. Ali discusses her fitness and coaching programs, providing listeners with practical tools to achieve their health goals. Dr. Ali Novitsky's podcast continues to be a rich source of education, offering insights into both the mental and physical aspects of health, and breaking down the facts vs. myths surrounding GLP-1 agonists.  The goal is to empower listeners to be better equipped to make informed decisions on their health journey.   Time Stamps  [00:02] Introduction and personal story about GLP-1   [07:45] Common misconceptions about GLP-1 agonists   [15:30] History of GLP-1 agonists and their use in diabetes   [22:10] How GLP-1 agonists support weight loss   [28:35] Criteria for GLP-1 candidacy beyond BMI   [33:50] Addressing side effects and pharmaceutical involvement   [39:12] Importance of lifestyle changes with medication   [46:20] Looking ahead: Microdose medications for longevity   [52:15] Overview of Dr. Novitsky's coaching programs   [56:40] Closing thoughts on compassion and holistic care 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!*

Muscles & Mindset - How to Gain 1 lb of Muscle a Month: Nutrition and Exercise Strategies Introduction In this episode of "Muscles & Mindset," titled "How to Gain One Pound of Muscle in One Month: Nutrition and Exercise Strategies," Ali Novitsky MD shares insights from her personal life, including a week of decluttering and a family trip to the Jersey shore. These experiences sparked a conversation with her stylist, Stacy, about body sizing and embracing unique body shapes. The episode's main theme is the often-overlooked topic of muscle gain. Dr. Novitsky discusses the importance of building muscle, particularly as one ages, and the key components necessary for adding a pound of muscle in a month. She highlights the role of muscle mass in maintaining functionality, metabolic health, and overall well-being. Dr. Novitsky outlines a comprehensive approach to gaining a pound of muscle, which includes nutrition, strength training, rest, and supplementation. She emphasizes the need for a slight caloric surplus, increased protein and carbohydrate intake, and consistent strength training sessions. She also discusses the impact of essential amino acids, creatine, omega-3 fatty acids, and other supplements on muscle growth. Throughout the episode, Dr. Novitsky provides practical tips and insights on optimizing muscle gain, debunking common myths and misconceptions. She encourages listeners to prioritize muscle mass as a key component of their health and fitness journey, stressing the long-term benefits of building and maintaining muscle. Additionally, Dr. Novitsky shares information about upcoming programs, including fitness and nutrition training opportunities, and a specialized weight loss program for individuals on GLP-1 agonists. She outlines the value of these programs in supporting listeners' health goals. Overall, this episode serves as a comprehensive guide to gaining muscle and empowers listeners to take charge of their fitness journey by focusing on muscle health for long-term well-being. Key Takeaways The Importance of Decluttering Dr. Novitsky discusses the psychological and emotional benefits of decluttering, highlighting how clearing physical space can lead to mental clarity. The episode provides tips on approaching decluttering without feeling overwhelmed. Gaining One Pound of Muscle in a Month Nutrition: The significance of a slight caloric surplus, and increased protein and carbohydrate intake. Strength Training: The necessity of consistent strength training sessions. Rest and Recovery: The crucial role of rest in muscle growth. Supplementation: The influence of essential amino acids, creatine, omega-3 fatty acids, and other supplements on muscle gain. Practical Tips for Muscle Gain Dr. Novitsky offers insights on optimizing muscle gain, debunking common myths and misconceptions. Emphasizes muscle mass as a critical component of overall health and fitness. In-Depth Discussion Decluttering as a Metaphor for Mental Health Why It Matters: Dr. Novitsky connects decluttering with mental health, explaining how letting go of physical clutter can symbolize letting go of mental clutter. Practical Steps: Tips on starting small with decluttering and gradually tackling larger areas of life. The Comprehensive Approach to Muscle Gain Nutrition and Caloric Surplus: Detailed discussion on calculating and achieving a slight caloric surplus for muscle gain. Strength Training: Specific exercises and routines effective for building muscle. Supplementation: The science behind supplements like creatine, essential amino acids, and omega-3 fatty acids, and their role in muscle growth. Question: What are some tips for gaining muscle without feeling overwhelmed? Answer: The episode provides step-by-step guidance on incorporating muscle-building strategies into a busy lifestyle without adding stress. Final Thoughts Summary Ali Novitsky MD concludes the episode by encouraging listeners to embrace the benefits of decluttering and focus on gaining muscle as a vital part of their health journey. She highlights the long-term benefits of building and maintaining muscle mass. Timestamps: 00:00:00 - Introduction and Weekly Recap 00:02:21 - Importance of Gaining Muscle 00:07:41 - Nutrition for Muscle Gain 00:15:05 - Importance of Strength Training 00:16:41 - Considerations for Cardio 00:17:44 - Importance of Rest and Recovery 00:18:48 - Discussion on Supplements 00:23:35 - Setting Realistic Expectations 00:25:32 - Announcement of Programs and Training Opportunities Resources: The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY. Nutrition Training Program for Healthcare Providers 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!*

Prioritizing High-Protein Meals On-The-Go   Host: Ali Novitsky, MD Introduction In this episode, Ali Novitsky, MD, returns after an adventurous summer of travel with her family, journeying from Greece to Portland and Banff. She shares insights on maintaining body composition through high-protein meals during her travels. Travel Recap The Novitsky family began their summer exploring Greece's stunning landscapes and culture. They caught an Olivia Rodrigo concert in Portland, a treat for her daughters who are music enthusiasts, and later explored the breathtaking scenery of Banff, Canada, including Lake Louise and the Northern Lights. Her husband Mark, host of The Boatcast podcast and a talented photographer, captured remarkable photos along the way. Episode Focus: High Protein Meal Ideas Dr. Ali discusses how she maintained her muscle mass and body fat percentage with high-protein meals despite two months of travel. Key Points Discussed Strength Training Without Equipment: Dr. Ali maintained her muscle mass by engaging in equipment-free strength training three times weekly. Dietary Recommendations: She indulged in some treats but prioritized protein intake to sustain her body composition. High Protein Meal Ideas: Breakfast: Options include overnight oats with Greek yogurt, hard-boiled eggs, turkey bacon, tempeh, Bare Bells protein bars, and Starbucks egg white bites. Lunch: A protein-first approach with ingredients like grilled chicken, ground beef, tempeh, tofu, and hard-boiled eggs, offering five high-protein lunch ideas. Snacks: Mini meals such as protein shakes, smoothies, and chicken salad, with vegetarian choices like tofu or tempeh salad. Dinner: Reiterate lunch ideas, focusing on protein-rich appetizers and main courses when dining out, with vegetarian entrées supplemented by preferred proteins. Practical Tips: Keep protein sources prepped in the fridge. Incorporate leftovers creatively into new meals. Emphasize whole foods for better digestion and health. Special Offer: Nutrition Training Program for Healthcare Professionals/Coaches Dr. Ali announces an eight-week intensive nutrition training program with a year-long support system, suitable for healthcare professionals, coaches, and anyone interested in metabolic health. The program includes live weekly calls, workout samples, emotional eating training, and body composition training, offering 48 CME credits for physicians. For more details, visit The Fit Collective Nutrition Training or the show notes link. Conclusion Dr. Ali hopes these high-protein meal ideas inspire listeners to maintain their nutrition goals, whether at home or on the go. She closes the episode with a reminder to take care and stay healthy until next Timestamps 00:00:02 - Introduction and Travel Recap 00:02:34 - High-Protein Meal Ideas Overview 00:03:29 - Maintaining Nutrition While Traveling 00:05:04 - Strength Training Without Equipment 00:05:27 - Dietary Recommendations During Travel 00:08:17 - High-Protein Breakfast Ideas 00:14:09 - High-Protein Lunch Ideas 00:18:04 - High-Protein Snack Ideas 00:19:49 - High-Protein Dinner Ideas 00:22:10 - Vegetarian and Vegan Protein Options 00:23:14 - Nutrition Training Program Overview 00:25:11 - Program Details and Benefits 00:26:03 - Conclusion and Sign-Off Resources The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY. Nutrition Training Program for Healthcare Providers 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!*

226: Nutrition Training for Healthcare Providers: Bridging the Gap Host: Dr. Ali Novitsky Welcome to another exciting episode of the Muscles & Mindset Podcast! Dr. Ali Novitsky is thrilled to dive into a topic that is both her passion and profession: nutrition. This episode is particularly special as it focuses on bridging the gap in nutrition knowledge for healthcare providers. Introduction Dr. Novitsky begins the episode by sharing a bit about her background and lifelong fascination with nutrition. From a young age, she was deeply interested in how food and exercise impact our bodies. This passion led her to accumulate a vast library of nutrition books and spend weekends discussing diets at GNC. Her journey has been shaped by personal experiences, including being an overweight child, which fueled her interest in nutrition and exercise. The Importance of Nutrition in Healthcare She discusses the critical role nutrition plays in both preventing and treating diseases. Despite its importance, traditional medical training often lacks comprehensive nutrition education, leaving many healthcare providers feeling unprepared to offer nutritional advice to their patients. Dr. Novitsky emphasizes that while doctors are trained to save lives, they are not typically trained to be nutrition experts. Unique Approach Over the years, she has developed a unique approach to nutrition, which she calls "Mindful Macros." This program is designed to make nutrition simple and effective. Dr. Novitsky believes that understanding and implementing basic nutrition strategies can save lives and aims to empower healthcare providers with the knowledge and tools needed to offer sound nutritional advice to their patients. Introducing the Eight Week Nutition Training Program She is excited to announce a new eight-week training program specifically designed for healthcare providers. This program will cover everything she has learned and implemented in her coaching programs over the past several decades. The training will be live, offering participants the opportunity to interact with her and ask questions. Additionally, esteemed colleagues like Dr. Matthea Rentea will contribute her expertise, particularly in areas like obesity medicine and post-bariatric care. Overcoming Obstacles Dr. Novitsky addresses several obstacles that healthcare providers face when it comes to nutrition: Lack of Training: Most medical schools do not offer extensive nutrition education. Time Constraints: Healthcare providers are often too busy to prioritize their own nutrition, let alone advise patients. Simplifying: The plethora of nutrition strategies out there can be overwhelming and at times, contradictory. She assures listeners that her program is designed to make nutrition advice simple and actionable, even for the busiest healthcare providers. Program Details The eight-week program will officially start on October 7th, but early enrollees will gain immediate access to bonus content, including the emotional eating and body composition training series. Participants will also receive a comprehensive provider nutrition training manual and a nutrition audit guide, making it easy to implement these strategies in their practice. Conclusion Dr. Novitsky wraps up the episode by encouraging healthcare providers to sign up for the program. She believes that by bridging the gap in nutrition knowledge, a significant impact can be made on public health. The program offers 12 CMEs for physicians and provides year-long access to all content. For more details and to enroll, visit [thefitcollective.com/nutrition-training]. Thank you for tuning in, and Dr. Novitsky can't wait to help transform your approach to nutrition and healthcare! Until next time, stay healthy and keep learning! Timestamps 00:00:00 - Introduction to Muscles & Mindset Podcast 00:00:20 - Excitement About Nutrition 00:00:32 - Family Background and Sibling Talents 00:01:05 - Brother Chris: The Pulmonary Critical Care Doctor 00:02:00 - Brother Matt: The Internal Medicine Doctor 00:02:43 - Ali's Early Interest in Nutrition 00:03:36 - Teenage Years: Building a Nutrition Library 00:04:09 - Importance of Trying Nutrition Protocols 00:04:40 - Bridging the Gap in Nutrition and Clinical Care 00:05:02 - Medical Training and Nutrition Knowledge 00:06:06 - Importance of Nutrition in Saving Lives 00:07:09 - Eight-Week Training Program for Healthcare Professionals 00:08:04 - Special Cases in Nutrition Management 00:08:46 - Obstacles in Medical Training and Nutrition 00:09:08 - Environmental and Genetic Factors in Nutrition 00:10:02 - Differences in Dairy Between Europe and the U.S. 00:11:07 - Personal Experiment with A2 Milk 00:11:39 - Challenges for Healthcare Providers 00:12:00 - Simplifying Nutrition Advice for Patients 00:13:04 - Flexibility in Nutrition Approaches 00:14:07 - Time Constraints for Healthcare Providers 00:15:01 - Making Nutrition Simple and Effective 00:15:46 - Empowering Healthcare Providers with Nutrition Knowledge 00:16:07 - Preventative Health and Nutrition 00:17:10 - Personal Story: Chronic Benign Neutropenia 00:18:02 - Six-Week Program Details and Access 00:19:05 - Provider Nutrition Training Manual 00:20:09 - Nutrition Audit Guide 00:21:04 - Bridging the Gap in Healthcare with Nutrition and Exercise 00:21:36 - Enrollment Information and Bonus Content Resources The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY. Nutrition Training Program for Healthcare Providers 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 open for a January, 2025 waitlist. 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!*

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Host: Ali Novitsky, MD In this episode of "Muscles & Mindset," Dr. Ali Novitsky, obesity medicine and fitness expert, welcomes listeners to the fourth installment of the mini-nutrition series. For those who are just tuning in, she encourages them to catch up on previous episodes that explore intuitive eating, Mindful Macro® eating, and the fundamentals of calculated macros. Today, she presents a comprehensive approach that she refers to as the ultimate nutrition strategy. Episode Highlights: Introduction to the Ultimate Nutrition Strategy: This strategy builds upon the tools and concepts discussed in earlier episodes, offering a flexible way of eating that adapts to various life situations, combining intuitive eating, Mindful Macros®, and calculated macros. The Importance of Flexibility: Flexibility in eating strategies is vital for long-term success. Dr. Novitsky notes that clients often lose interest when they feel confined to a single method; hence, offering multiple options can keep them engaged and motivated. Personal Examples: She shares how she integrates these strategies into her own life, particularly during frequent work travel and family vacations. For work trips, she adheres to Mindful Macros®, making informed decisions based on portion sizes. When on family vacations, she opts for intuitive eating to fully enjoy the experience without strict structures. Calculated Macros and Nutrition Audits: Dr. Novitsky explains that calculated macros are essential for gaining insight into current eating habits. She advises clients to conduct a nutrition audit by tracking everything they consume over a week, which helps identify areas for improvement and dispels myths about being a "non-responder" to certain diets or medications. Real-Life Applications: She discusses practical scenarios where calculated macros prove beneficial, such as when someone feels their nutrition is off track or wants to build muscle mass. Calculated macros provide the necessary framework and data to make informed adjustments. Trusting Yourself: The ultimate goal is for individuals to trust their eating decisions, whether they are using intuitive eating, mindful macros, or calculated macros. Flexibility enables them to switch between these strategies as needed without feeling restricted or overwhelmed. Mindset and Motivation: Dr. Novitsky addresses the common challenge of losing motivation after the initial excitement of a new nutrition program. Understanding the mindset behind this can aid in maintaining long-term commitment and success. Practical Tips: She offers actionable advice on implementing these strategies in various situations, highlighting that all of this is learnable and achievable. Conclusion: Dr. Novitsky concludes by reminding listeners that their nutrition strategy doesn't have to be rigid. It can be a blend of intuitive eating, mindful macros, and calculated macros, tailored to their individual needs and lifestyle. She also invites them to explore her year-long strength training program, "Muscles & Mindset," available at www.thefitcollective.com/musclesandmindset, designed to complement their nutrition journey with effective workouts. Stay tuned for more insights and have a fantastic week! Timestamps: 00:00:00 - Introduction and Series Overview 00:00:12 - Recap of Previous Episodes 00:00:34 - The Ultimate Nutrition Strategy 00:00:55 - Importance of Flexibility in Eating 00:01:16 - Comparing Different Eating Strategies 00:01:57 - Personal Example: Work Travel 00:03:11 - Personal Example: Family Vacation 00:04:37 - Getting Snobby with Extras 00:06:12 - Calculated Macros and Nutrition Audit 00:08:20 - Common Misconceptions and GLP-1 Agonists 00:10:46 - Benefits of Calculated Macros 00:12:01 - Transitioning Between Strategies 00:14:10 - Calculated Macros for Muscle Gain 00:16:07 - Choosing the Right Strategy for Your Goals 00:18:03 - The Appeal of New Nutrition Trends 00:19:06 - Addressing Hunger and Protein Intake 00:19:59 - Final Thoughts and Program Promotion 00:20:10 - Muscles and Mindset Program Overview 00:20:31 - Program Details and Conclusion Resources: The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY. 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 - now enrolling for a Monday start! Join HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. 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!*

Ali Novitsky, MD is thrilled to be back this week. Over the past two weeks, the podcast has delved into intuitive eating and Mindful Macros®. Today, the focus is on the basics of calculating macros, especially for beginners. This topic often seems overwhelming, but the math is straightforward. The challenge lies in the recommendations and nuances, which require experience and understanding. Episode Overview In this episode, Dr. Novitsky breaks down the process of calculating macros, addressing common concerns and misconceptions. She also shares her personal approach and experiences with different coaches, highlighting the importance of finding a method that works for each individual. Key Points Discussed Understanding Macros: Definition: Macros, or macronutrients, are the nutrients that provide calories or energy, including proteins, carbohydrates, and fats. Importance: Knowing your macro breakdown is crucial for achieving specific fitness goals, whether it's fat loss, muscle maintenance, or muscle gain. Challenges in Calculating Macros: Metabolic States: Different metabolic conditions like insulin resistance and leptin resistance can complicate the process. Personal Experience: Dr. Novitsky shares her journey with various coaches and how their recommendations varied, emphasizing the need for a personalized approach. Dr. Ali's Approach to Macros: Balanced Strategy: Dr. Novitsky advocates for a balanced approach that combines intuitive eating, mindful macros, and calculated macros. Practical Tips: Practical tips on how to start calculating your macros, including the importance of knowing your basal metabolic rate (BMR). Calculating Basal Metabolic Rate (BMR): Definition: BMR is the number of calories your body needs at rest. Formula: Introduction to the Mifflin-St. Jeor formula, which is widely used in obesity medicine to calculate BMR. Activity Factors: Explanation of how to adjust BMR based on activity levels to get your total daily energy expenditure (TDEE). Macro Breakdown for Beginners: Starting Point: For muscle maintenance and fat loss, Dr. Novitsky recommends starting with 30% protein, 30% carbohydrates, and 40% fat. Example Calculation: An example calculation illustrating how to determine the grams of each macronutrient based on a 1500 calorie diet. Advanced Considerations: Leptin Resistance: Discussion on how leptin resistance can affect weight loss and the importance of adjusting macros accordingly. Art of Adjustment: The process of adjusting macros based on individual responses and metabolic conditions. Conclusion This episode provides a comprehensive introduction to calculating macros, emphasizing the importance of a personalized approach. Next week, the podcast will put it all together and discuss how to integrate these strategies into a cohesive plan. Don't forget to check out the "Muscles & Mindset" workout program and stay tuned for the upcoming nutrition program. Visit https://www.theFITCollective.com to learn more about the programs and resources. Until next time, stay empowered and keep striving toward your fitness goals! Thank you for tuning in! If you have any questions or need further clarification, feel free to reach out. Dr. Novitsky is here to help you on your journey to better health and fitness. Timestamps: 00:00:02 - 00:00:24: Introduction and Episode Recap 00:00:24 - 00:01:16: Challenges in Calculating Macros 00:01:17 - 00:01:48: Upcoming Nutrition Program 00:01:48 - 00:02:19: Importance of Mentorship in Nutrition 00:02:19 - 00:03:11: Personal Experience with Macro Coaches 00:03:11 - 00:03:33: Combining Intuitive, Mindful, and Calculated Approaches 00:03:34 - 00:04:07: Online Coaching Experience 00:04:07 - 00:05:03: Misalignment in Macro Recommendations 00:05:03 - 00:05:46: Carb Sensitivity and Personal Adjustments 00:05:47 - 00:06:08: Balanced Eating Approach 00:06:09 - 00:06:40: Advanced Topics in Macro Calculation 00:06:40 - 00:07:02: Setting Goals for Macro Calculation 00:07:03 - 00:07:45: Understanding Muscle Gain and Fat Loss 00:07:45 - 00:08:06: Realistic Expectations for Muscle Gain 00:08:07 - 00:08:39: Starting with Basal Metabolic Rate (BMR) 00:08:39 - 00:09:11: Components of Total Daily Energy Expenditure (TDEE) 00:09:11 - 00:09:42: Exercise and Its Impact on TDEE 00:09:42 - 00:10:14: Digestion and Its Role in TDEE 00:10:14 - 00:10:57: Importance of Strength Training for Fat Loss 00:10:57 - 00:11:28: Calculating Basal Metabolic Rate (BMR) 00:11:28 - 00:12:00: Using the Mifflin-St Jeor Formula 00:12:00 - 00:12:21: Activity Factors in TDEE Calculation 00:12:21 - 00:13:06: Personal Experience with Online Trainer 00:13:06 - 00:13:49: Starting Energy Intake at BMR 00:13:49 - 00:14:21: Adjusting for Low BMR 00:14:21 - 00:14:53: Gaining Muscle to Optimize BMR 00:14:53 - 00:15:25: Leptin Resistance and Its Impact on BMR 00:15:25 - 00:16:06: Normal Leptin Function vs. Leptin Resistance 00:16:06 - 00:16:37: Challenges with Leptin Resistance 00:16:37 - 00:17:08: Calories In vs. Calories Out Debate 00:17:08 - 00:17:41: Obese Starving Concept 00:17:41 - 00:18:14: Finding the Deficit in Macro Calculation 00:18:14 - 00:19:08: Starting Macro Ratios for Fat Loss 00:19:08 - 00:20:02: Calculating Protein and Carbohydrates 00:20:02 - 00:20:30: Calculating Fat Intake 00:20:30 - 00:21:01: Rechecking Calculations 00:21:01 - 00:21:41: Adjusting Based on Response 00:21:41 - 00:22:12: Factors Influencing Macro Adjustments 00:22:12 - 00:23:05: Comparison with Mindful Macros 00:23:05 - 00:23:37: Conclusion and Upcoming Program Resources: The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. 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!*

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In this episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky MD delves into the topic of Mindful Macros®, a balanced approach to nutrition. Packed with insights and practical advice, this episode guides listeners on how to balance macronutrients—proteins, fats, and carbohydrates—to achieve fitness goals such as fat loss, muscle gain, or maintenance. Introduction Dr. Novitsky kicks off the episode by sharing exciting news about a new nutrition program that complements the existing Muscles & Mindset strength training course. This comprehensive program offers three levels of workouts, guiding participants through an entire year of fitness for the price of a single personal training session. What is Mindful Macros®? Mindful Macros® is Dr. Novitsky's trademark nutrition program, designed to help individuals eyeball portions and achieve a balanced intake of macronutrients. This approach is a step up from intuitive eating, making it suitable for those with specific physical goals like fat loss or muscle gain. Dr. Ali's Personal Journey Dr. Novitsky shares a personal story from her early 20s, detailing her struggles with various diets until she discovered the power of a balanced macronutrient breakdown. This experience led her to develop the Mindful Macros® approach, which combines intuitive eating with calculated macros. How Mindful Macros® Works The episode delves into the specifics of how Mindful Macros® operates: Protein: The cornerstone of the program, with recommended intake based on height and goals. Carbohydrates: Focus on complex carbs, with a one-to-one ratio with protein for fat loss and a higher ratio for muscle gain. Fats: Typically two servings above protein intake. Dr. Novitsky explains how to eyeball portions using simple visual cues, making it easy to follow the program without needing a scale or measuring cups. Benefits of Mindful Macros® One of the standout benefits of Mindful Macros® is its ability to maintain muscle mass while promoting fat loss. This approach is also friendly on blood sugar levels, making it a sustainable and healthy way to eat. Dr. Novitsky shares a compelling story from Dr. Komal Patil-Sisodia, an endocrinologist who successfully used Mindful Macros® to transform her body composition and improve her metabolic health. Practical Tips and Upcoming Program Dr. Novitsky provides practical tips on how to get started with Mindful Macros®, emphasizing the importance of getting hungry first, observing fullness, and allowing feelings. She also teases an upcoming program that will include detailed protein charts, recipes, and step-by-step guidance to help individuals become their own nutrition experts. Conclusion Dr. Novitsky concludes by encouraging listeners to start the Muscles & Mindset strength training program, which can set the foundation for incorporating the nutrition program. More information and sign-up details can be found at https://www.thefitcollective.com/musclesandmindset. Listeners are thanked for tuning in and are encouraged to stay strong and mindful on their journey to optimal health, both physically and mentally. Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - New Nutrition Project Announcement 00:00:40 - Overview of Muscles & Mindset Strength Training Program 00:01:13 - Program Levels and Pricing Details 00:01:47 - Introduction to Mindful Macros®00:02:08 - Story Behind Mindful Macros®00:03:32 - Early Diet Experiences and Discoveries 00:05:00 - Concept of Balanced Macronutrient Breakdown 00:06:04 - Defining Mindful Macros®00:07:08 - Protein Focus in Mindful Macros®00:08:01 - Example of Protein Requirements 00:09:06 - Carbohydrate and Fat Ratios 00:10:09 - Fat Loss and Muscle Maintenance Strategy 00:11:03 - Complex Carbohydrates and Non-Starchy Veggies 00:12:07 - Fat Servings and Muscle Gain 00:13:33 - Upcoming Program Details 00:14:08 - Eyeballing Portions for Protein, Carbs, and Fat 00:16:05 - Importance of Non-Starchy Veggies 00:17:00 - No Bad Foods Philosophy 00:18:04 - Blood Sugar and Food Combining 00:19:06 - Benefits of Mindful Macros®for Metabolic Health00:19:49 - Realistic Weight Loss Expectations 00:20:31 - Recipes and Resources in Upcoming Program 00:21:04 - Conclusion and Links to Programs Resources: Dr. Ali will be speaking at the Brave Enough conference in Scottsdale, AZ, this September. Learn more about the conference HERE! The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. 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!*

Resistance-Training For Everyone: From Chair Workouts to Advanced Movements In this episode, Ali Novitsky discusses the importance of strength training for beginners and how she has created a program, Muscles & Mindset, to make it accessible and doable. She shares her own experience with starting strength training at a young age and the obstacles that beginners often face. Ali emphasizes that it's never too late to start strength training and that less is more when it comes to workout duration. She also highlights the benefits of strength training, such as maintaining muscle mass, improving insulin resistance, and boosting metabolism. Ali encourages beginners to try her program and shares success stories from her clients, including someone going through chemotherapy who has maintained muscle mass. Dr. Ali's Personal Journey and Realizations Dr. Ali reflects on her strength training journey of more than 30 years.  She started back in the early '90s, a time when it wasn't common for preteen girls to engage in strength training, so it wasn't until her mother-in-law needed a strength training routine that she revisited the basics. Dr. Ali and her 2nd mom, Kathy, recorded a video together called the "mother-in-law workout," which received an overwhelming response. This made her realize the importance of making strength training accessible and comfortable for everyone, regardless of their starting point. Introducing Muscles & Mindset - a Program for all Fitness Levels Dr. Ali expresses excitemebt about her new program, Muscles & Mindset, a year-long training program designed to cater to all levels of fitness. The program is divided into three phases: Phase One: For absolute beginners, including those who may need a chair for support. Phase Two: For those who can move from the ground to standing unassisted but aren't ready for advanced movements. Phase Three: For advanced strength training. Overcoming Common Obstacles Many people feel it's too late to start strength training or don't know where to begin. The goal of Muscles & Mindset is to eliminate these obstacles by providing a program that requires no equipment and can be done from the comfort of your home. Dr. Ali curates every workout, ensuring you understand and feel each movement, which is crucial for beginners. The Importance of Accessibility Strength training should be accessible to everyone. You don't need expensive equipment or a gym membership. The Muscles & Mindset program allows you to train in your pajamas, without shoes, and still achieve great results. The key is consistency and starting with manageable goals, like 10 minutes of training three days a week. Personal Experience and Client Success Dr. Ali has recorded 468 workouts for this program, and even got sore from Phase One due to the deliberate use of muscles. Her mother-in-law has lost 75 pounds without losing muscle mass, thanks to her dedication to strength training. This program is designed to be affordable and effective, costing just $199 for a whole year of access to all three phases. The Science Behind Strength Training Strength training is non-negotiable for maintaining muscle mass, especially as we age. It helps with insulin resistance, bone density, and metabolism. Combining strength training with adequate protein intake is essential for muscle maintenance and growth. Real-Life Impact One of Dr. Ali's clients, who is undergoing chemotherapy, has not lost any muscle mass thanks to the 10-minute, three-day-a-week workouts. This is a testament to the program's effectiveness and accessibility. Final Thoughts Dr. Ali believes in you, and I believes that strength training can be a transformative experience for everyone. Whether you're a beginner, intermediate, or advanced exerciser, Muscles and Mindset has something for you. Let's make this our strongest year yet!  Don't forget to check out the link in the show notes to sign up for Muscles & Mindset. Timestamps: 00:00:18 - Dr. Ali's Personal Journey with Strength Training 00:01:00 - Early Experiences with Weight Lifting 00:01:44 - Mother-in-Law's Health Journey 00:02:27 - Launch of Muscles & Mindset Program 00:03:09 - Overcoming Obstacles in Strength Training 00:04:13 - Learning Through Watching Videos 00:05:05 - Strength Training from Home 00:06:09 - Inclusivity in Strength Training 00:07:01 - Importance of Accessibility 00:08:04 - Minimal Equipment Needed 00:09:00 - Strategic Program Design 00:10:00 - Personal Training Costs 00:11:00 - Affordable Training Program 00:12:06 - Consistency and Results 00:13:09 - Advancing Through Phases 00:14:02 - Engaging Core Muscles 00:15:05 - Enjoying the Process 00:16:08 - Confidence in Workouts 00:17:01 - Advanced Training Options 00:18:05 - Mental Benefits of Exercise 00:19:00 - Importance of Strength Training 00:20:04 - Combining Nutrition and Strength Training 00:20:52 - Inspirational Client Stories 00:21:09 - Muscles & Mindset Program Accessibility and Sign-Up Information Resources: The Muscles & Mindset Program is now available! Enroll TODAY. Muscles & Mindset Podcast was recently featured in the top 100 blogs on FeedSpot! You can see the list HERE. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up 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!*

Can Online Fitness Programs Help? Dr. Ali Novitsky expresses her excitement about today's topic and introduces the concept of online fitness programs. With nearly seven years of experience in running her own online fitness program, she explains that it is more than just fitness — it's a holistic approach to health. Primary vs. Supplementary Fitness: Dr. Ali discusses how online fitness programs can serve as a primary source of fitness for those who don't go to the gym. For gym-goers, online programs can be a valuable supplement to their existing routines. Tonal, Peleton, and the Best of Online Fitness: Dr. Novitsky reveals that despite creating her own workout videos, she also uses other fitness platforms like Peloton and Tonal for motivation and variety. She emphasizes the importance of consistency in achieving fitness results. The Flexibility of Online Fitness: Dr. Ali highlights the flexibility of online fitness programs, which can be tailored to fit into anyone's lifestyle, whether they prefer working out alone or in a group setting. Muscles and Mindset Program: Dr. Novitsky introduces her program, Muscles & Mindset, recently integrated into an obesity medicine practice. The program focuses on the four pillars of obesity medicine: nutrition, mindset, medication, and exercise. She details the structure of the program, including three levels of workouts, each designed to cater to different fitness abilities and needs. Program Features: The program offers 10-minute workouts, three days a week, with no equipment required. Each workout is led by Dr. Novitsky, providing guidance and motivation throughout. The program is designed to be accessible, simple, and consistent, ensuring participants can stick with it and see results. Success Stories and Results: She shares success stories and results from participants who have seen significant improvements in their fitness and health. The program is particularly effective for maintaining muscle mass while losing body fat, which is crucial for overall health and metabolism. Choosing the Right Online Fitness Program: Dr. Novitsky offers tips on selecting an online fitness program that suits individual needs and preferences. She stresses the importance of knowing what you're signing up for and finding a program that keeps you motivated and engaged. Special Offer: She announces a special introductory pricing for the Muscles & Mindset program, making it affordable and accessible to everyone. Listeners can sign up and start their fitness journey immediately, with access to a year's worth of workouts. Conclusion: Dr. Novitsky wraps up the episode by encouraging listeners to explore the benefits of online fitness programs and consider integrating them into their fitness routines. She expresses her excitement about the Muscles and Mindset program and the positive impact it can have on their health and well-being. Thank you for tuning in, and Dr. Novitsky can't wait to hear about your fitness journeys. Don't forget to check out the link in the show notes to sign up for Muscles and Mindset. Timestamps: 00:00:02 - Introduction and Excitement 00:00:12 - Overview of Online Fitness Programs 00:00:23 - Personal Experience with Online Fitness 00:00:44 - Online Fitness as Primary or Supplementary 00:01:14 - Transparency and Personal Use of Other Programs 00:01:36 - Recording Workouts and Motivation 00:01:58 - Consistency Brings Results 00:02:09 - Blending Gym and Online Fitness 00:02:29 - Motivation from Other Programs 00:02:50 - Emotional Regulation and Social Interaction 00:03:00 - Leading Live Workouts at Conferences 00:03:21 - Muscles and Mindset Program Introduction 00:03:32 - Integration into Obesity Medicine Practice 00:03:42 - Four Pillars of Obesity Medicine 00:03:53 - Addressing Obstacles in Exercise 00:04:03 - Program Affordability and Structure 00:04:14 - Phase One: Chair-Assisted Workouts 00:04:34 - Detailed Cueing and Motivation 00:04:55 - Selecting the Right Online Fitness Program 00:05:06 - Exercise as Non-Negotiable 00:05:27 - Making Exercise Accessible 00:05:38 - Phase Two: Intermediate Level 00:05:59 - Phase Three: Advanced Level 00:06:19 - Year-Long Program Structure 00:06:30 - Program Pricing and Access 00:07:01 - Ease of Use and Accessibility 00:07:16 - Importance of Muscle Movement 00:07:37 - Consistency and Simplicity 00:07:52 - Combining Gym and Online Workouts 00:08:24 - Personal Experience with P90X 00:09:00 - Challenges with Long Workouts 00:09:22 - Working Smarter, Not Harder 00:09:32 - Goals: Fat Loss vs. Muscle Gain 00:09:55 - Thermodynamics of Muscle Gain and Fat Loss 00:10:15 - Different Strategies for Different Goals 00:10:37 - Maintaining Muscle with Minimal Time 00:11:09 - Importance of Nutrition 00:11:27 - Knowing What You're Signing Up For 00:11:48 - Leading Workouts for Consistency 00:12:09 - Different Models of Online Programs 00:12:31 - Checklist vs. Led Workouts 00:12:52 - Peloton and Other Programs 00:13:13 - Target Audience for Muscles and Mindset 00:13:34 - Benefits of a Single Coach 00:13:55 - Focus and Time Efficiency 00:14:27 - Combining Trainer and Online Programs 00:14:40 - Muscles and Mindset Availability 00:15:01 - Program Access and Structure 00:15:22 - Scheduling and Using the App 00:15:36 - Conclusion and Excitement Resources: The Muscles & Mindset Program is now available! Enroll TODAY. Muscles & Mindset Podcast was recently featured in the top 100 blogs on FeedSpot! You can see the list HERE. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up 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.*

Discover how this niche market,  offers a unique opportunity for agents to diversify and grow their business. Unlock the secrets to success in probate properties in this insightful episode.

There is one thing in common amongst all IMPACT SHOW podcast listeners… we are all on a quest for greatness and maximum success & significance. That is called IMPACT. And the way to do that is the continual seeking of your ‘next level' and ‘best-self.' And that's what today's IMPACT SHOW episode is all about.  Here is what I discuss on today's SHOW: #1 Point. How to best shift your energy…NOW! How to create your personal strategic advisory board and why it's important to do that.  #2 Point. Attack your fears and how to best use your fear as fuel.  #3 Point. How to best focus on the right priorities that includes fitness, faith, family…and then some. Answer important questions like “What are you doing today that will matter MOST in 3-years, 10-years, or 25-years?” #4 Point. How to most align yourself with your highest calling and exercises and disciplines to maximize your divine purpose.  #5 Point. Maximizing your habits and which ones are most important. My new IMPACT-X Coaching program (starting March 21st, 2024) and how it's focused on deep, intense personal development & growth. If you like today's IMPACT SHOW, please share it on your social media and in your community. Please tag me at: IG/Twitter: @ToddDurkin FB: @ToddDurkinFQ10 Don't forget, if you are not yet signed-up for my TEXT COMMUNITY, please text me today at 619.304.2216 and ask me any question, comment on any episode, or please feel free to share how I can best continue to serve you.   IMPACT-X Coaching Starts March 21, 2024 Are you ready to go from stuck, stalled, or frustrated to energized, motivated, and driven to live your most purposeful life…NOW?! Are you ready to take ACTION for your life and make the best investment of the year…LITERALLY?! Are you ready to STEP-INTO your NEXT-LEVEL and create maximum IMPACT? IF SO, DELAY NO LONGER!!! Now is the time as Todd's next IMPACT-X Coaching Group starts March 21, 2024. Only 1-launch per year and NOW is that TIME!!! Book a Discover Call TODAY or ENROLL TODAY!!! https://todddurkin.com/impact-x-2024/   Here are all the details: Are you looking for a personal AND professional transformation to your next level in 2024? Get ready to ignite your fire with IMPACT-X Coaching, our 12-month journey designed to catapult your life, business, and spirit to a level you've only dreamed of. Imagine a mastermind alliance, where accountability, deep purpose, and strategic planning merge to redefine your success. This isn't just coaching; it's a life advisory board aimed at those ready to leave a legacy, elevate their relationships, and achieve greatness in every aspect of their lives. Ready to make real change? The time is now.  Click the link and book your seat TODAY! Elevate. Inspire. Impact. https://todddurkin.com/impact-x-2024/     READY FOR EVEN MORE ONGOING MOTIVATION & INSPIRATION?  SIGN-UP FOR THE “DOSE OF DURKIN” TODAY!! If you are not signed-up for the Dose of Durkin, make sure you Sign-up NOW for your weekly “Dose” delivered every Thursday. You will simply get a Quote of Day, a weekly workout challenge, and my MINDSET HACK for the week. Sign-up today: www.ToddDurkin.com         Get Your IMPACT JOURNAL today at www.ToddDurkin.com https://fitnessquest10.infusionsoft.app/app/orderForms/IMPACT-Journal     Join my TD Community for FREE: Simply text me “IMPACT” to (619)304.2216 and you are on your way to receiving exclusive content and even more motivation & inspiration. Sign-up TODAY!    Please keep your questions coming so I can highlight you on the podcast!!  If you have a burning question and want to be featured on the IMPACT show, go to www.todddurkin.com/podcast, fill out the form, and submit your questions!    Don't forget that if you want more keys to unlock your potential and propel your success, you can order my book GET YOUR MIND RIGHT at www.todddurkin.com/getyourmindright or anywhere books are sold.  Get Your Mind Right now available on AUDIO: https://christianaudio.com/get-your-mind-right-todd-durkin-audiobook-download   Want more Motivation and Inspiration? Sign up for my newsletter The TD Times that comes out on the 10th of every month full of great content. Sign-up here…  www.todddurkin.com   ABOUT Todd Durkin (HOST): Todd Durkin is one of the world's leading coaches, trainers, and motivators. It's no secret why some of the world's top athletes have trained with him for nearly two decades. He's a best-selling author, a motivational speaker, and founded the legendary Fitness Quest 10 in San Diego, CA. He currently coaches fellow trainers, coaches, and life-transformers in his Todd Durkin Mastermind group. Here, he mentors and shares his 25-years of wisdom in the industry on business, leadership, marketing, training, and personal growth. Todd was a coach on the NBC & Netflix show “STRONG.” He's a previous Jack LaLanne Award winner, a 2-time Trainer of the Year. Todd and his wife Melanie head up the Durkin IMPACT Foundation (501-c-3) that has raised over $250,000 since it started in 2013. 100% of all proceeds go back to kids and families in need. https://todddurkin.com/impact-foundation/ To learn more about Todd, visit www.ToddDurkin.com and www.FitnessQuest10.com. Join his fire-breathing dragons' community and receive regular motivational and inspirational emails. Visit  www.ToddDurkin.com and opt-in to receive his value-rich content. Connect with Todd online in the following places: You can listen to Todd's podcast, The IMPACT Show, by going to www.todddurkin.com/podcast. You can get any of his books by clicking here!  (Get Your Mind Right, WOW BOOK, The IMPACT Body Plan, What's Next?)

Breakthroughs are part of the process. If you're growing, you're bound to have some breakthroughs & when they happen, you're going to want to tell someone! And, what happens when they don't get it? What happens when it's not that big of deal? What happens when they don't share in your AHA moments? Let's talk about breakthroughs and the shadow side of them...grab your air pods, let's chat!  

Are you proud of yourself? What are you MOST proud of? Does that question make you cringe? It used to make me cringe.  I wasn't proud of anything I did. I had a LOT of mindset work to do, so praise God for growth

Do you quit easily? Do you "throw in the towel" too easily or too often? In what area? You know the one...it's familiar to you, because you've done it over & over again. So, today, let's talk about what it looks like to examine our threshold for failure...pull up a chair!