Podcasts about novitsky

Genetic Testing and Stress: A New Approach to Weight LossEpisode Summary:In this episode, Dr. Ali Novitsky delves into the intricate relationship between cortisol and weight loss. As an obesity medicine doctor, she teaches about cortisol, a stress hormone, in a way that anyone can understand - and how this important chemical can significantly impact weight loss efforts.Listeners will walk away with a new understanding of how to stop battling their biology, reconnect with their bodies, and embrace a compassionate, personalized approach to long-term health.1. The Stress-Weight Loss DisconnectHow cortisol — the body's primary stress hormone — impacts fat retention, appetite, insulin resistance, and even skeletal muscle loss.Why traditional advice (eat less, move more) often fails under chronic stress conditions.2. Cortisol's Five-Fold Impact on Fat LossEnhances fat storage via lipoprotein lipase.Raises blood sugar through gluconeogenesis.Promotes insulin resistance, sabotaging metabolism.Stimulates cravings for sugary, fatty foods.Depletes muscle mass — especially under high-exertion training paired with emotional stress.3. How Stress Alters Appetite & MotivationThe biological basis behind binge-eating urges and low exercise motivation during stress.How stress-related sleep disruption increases ghrelin (hunger) and suppresses leptin (satiety).4. The Power of Genetics and PersonalizationWhy Dr. Novitsky utilizes genetic testing (e.g., Genomind) to identify cortisol-related SNPs and tailor strategies accordingly.Insight into Dr. Novitsky's own cortisol sensitivity and how it shaped her evolution.5. Mind-Body Fitness: A Holistic Training PhilosophyHow Dr. Ali moved from calorie-obsessed fitness to personalized, neuroscience-driven strength training.Why “less is more” when it comes to training under chronic stress and how to work with your nervous system, not against it.Examples of muscle-preserving success — even among clients on GLP-1 medications like her 70-year-old mother-in-law. 6. Transformational Coaching & CommunityA behind-the-scenes look at Dr. Ali's Transform program; not just a fitness plan, but a full-body reset grounded in self-compassion and personal truth.Why clients return not for new content, but for the safe, sustaining sisterhood and the life-changing mental shifts.⏱️ Timestamps:00:00:00 - Introduction and Eye Appointment00:01:09 - Cortisol Connection with Weight Loss00:02:45 - Genetic Testing and Cortisol Response00:04:10 - Typical Case Scenario00:05:37 - Understanding Cortisol's Impact00:08:06 - Cortisol and Blood Sugar Levels00:09:32 - Cortisol's Effect on Appetite00:10:48 - Skeletal Muscle Mass Loss00:12:57 - The Sleep-Cortisol Relationship00:14:40 - Strategies for Managing Stress00:17:11 - Conclusion and Program Offerings

The FIT Collective Genetic Insights Series – Episode 2Unlock the Secrets of Your Hunger Genetics and Eating Habits In this fascinating episode, Dr. Ali Novitsky, Obesity Medicine Expert and Fitness Guru, explores the powerful role genetics play in shaping our appetite, eating behaviors, and how we experience fullness (satiety). Drawing from science and personal experience, she breaks down how certain genes influence appetite, body composition, and emotional eating — and how understanding your genetic blueprint can empower you to make personalized, sustainable health choices.

The FIT Collective Genetic Insights Series – Episode 1Understanding Genetics, Stress, & Weight with Dr. Ali NovitskyDr. Ali Novitsky, board-certified in obesity medicine, kicks off a new series on how genetics influence health—especially stress responses and weight regulation. She opens with a personal story: during college, despite eating well and exercising, she gained 20 pounds in three months. Genetic testing later revealed a variant in her cortisol receptor gene, causing her body to release excess cortisol under stress—leading to high blood sugar, insulin resistance, and ultimately, weight gain.Cortisol plays a central role in stress response and metabolism. While helpful in short bursts, chronic elevation from ongoing stress can disrupt insulin function, making weight loss more difficult for those with specific genetic variants. For Dr. Novitsky, managing stress—not restricting calories or increasing workouts—was the key to reversing her weight gain.About 30% of people carry this cortisol receptor variant. In her 2022 genetics cohort, 80% tested positive. This highlights the power of personalized health strategies rooted in understanding one's unique genetic makeup.Dr. Novitsky uses Genomind's Mental Health Map, a genetic test offering insight into stress, mood, and focus. One critical gene it reports on is COMT, which affects dopamine breakdown. Individuals with the MetMet variant retain more dopamine—great for focus, but often sensitive to stress. Those with ValVal clear dopamine quickly, leading to impulsivity and a higher likelihood of ADHD.Another important factor is BDNF (brain-derived neurotrophic factor), a gene linked to memory, cognition, and mood. Those with a BDNF variant often need regular exercise to optimize brain health and emotional balance.The takeaway? Health isn't one-size-fits-all. For some, gentle exercise, high-quality sleep, and stress reduction may be far more effective than intense workouts or calorie restriction. Dr. Novitsky's approach integrates genetic awareness into actionable wellness strategies.She also introduces her four-week genetics program, which includes one-time testing, personalized supplement recommendations, and coaching based on individual results. Participants receive a lifelong health blueprint.Future episodes will explore the genetics of eating behaviors, including cravings and satiety. Listeners are encouraged to tune in and learn how DNA influences decisions, habits, and long-term health.Timestamps00:00:00 - Introduction and Personal Story00:01:00 - Understanding Cortisol and Stress00:04:00 - Genetic Testing Insights00:05:30 - Cortisol and Weight Management00:08:00 - COMT Variants and Dopamine00:10:00 - Dopamine Receptor Genes00:11:00 - Strategies for Managing Genetics00:12:00 - Genetics Program Announcement00:13:00 - Custom Recommendations Based on Genetics00:15:00 - The Role of Serotonin and Oxytocin00:16:00 - Genetic Influences on Eating Behaviors00:18:00 - Stress Response and Emotional Eating00:20:00 - The Importance of Awareness00:22:00 - BDNF and Exercise00:23:00 - Micro-Dosed Lithium and Mood00:24:00 - Genetic Predispositions to Worry00:25:00 - Empowerment Through Genetic Awareness00:26:00 - Preview of Next Episode on Eating Genetics00:27:00 - Enrollment for Genetics Program00:28:00 - Closing RemarksWork with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠Click HERE⁠

Episode Summary: In this episode, Dr. Ali Novitsky — expert in obesity medicine — explores the powerful link between stress and hunger. While many recognize stress affects eating, Dr. Novitsky explains the underlying science, behavioral patterns, and offers tools to manage stress-driven eating with compassion.Understanding Stress ResponsesDr. Novitsky explains that responses to stress vary widely. Some lose their appetite during stress, while others overeat. This depends on physiology, past experiences, and genetics. It's not about willpower; it's about biology and behavior.The Role of HormonesAdrenaline (acute stress): Suppresses hunger during “fight or flight” by slowing digestion.Cortisol (chronic stress): Increases appetite and cravings, especially for sugar and fat.Ghrelin: The “hunger hormone,” rises with stress, intensifying hunger cues.Leptin: The “fullness hormone,” can be blunted by chronic stress, leading to overeating.Acute vs. Chronic StressShort-term stress may shut down appetite. Chronic stress, however, causes lasting hormonal shifts that increase hunger, slow metabolism, and may cause leptin resistance. Dr. Novitsky explains how chronic stress and dieting can disrupt satiety signals and lead to weight challenge — even in those with a “normal” BMI.Behavioral & Genetic ComponentsCoping with food often starts in childhood. Learned behaviors and genetic predispositions influence whether one turns to food under stress. Dr. Novitsky shares her personal experience using food for emotional comfort, highlighting the importance of empathy over shame.Tools to Navigate Stress EatingSomatic Stress Scale (1–10) from DBT helps identify rising stress before acting on it.Mindful Pauses: Ask, “Am I hungry or triggered?”Compassionate Self-Talk: Replace guilt with curiosity.Nourishing Alternatives: Movement, breathwork, journaling, or support.Regulate First: Focus on emotional regulation before dietary restriction.Key InsightManaging stress is a foundation for managing hunger. When we understand our body's signals and respond with awareness and kindness, we create sustainable habits. Dr. Novitsky reminds us we're human, not broken—and we're in this together.Final ThoughtThere's no shame in stress eating. With knowledge, tools, and compassion, we can make empowered, healthier choices. Dr. Novitsky signs off with gratitude and love.Timestamps00:00:22 - Overview of Stress and Hunger00:00:52 - Individual Responses to Stress00:01:25 - Genetics and Stress Response00:01:46 - Acute vs. Chronic Stress00:02:06 - Hormones Involved in Stress Response00:02:28 - Adrenaline and Acute Stress00:03:43 - Cortisol and Chronic Stress00:05:00 - Insulin and Blood Sugar00:05:20 - Ghrelin and Hunger00:06:13 - Weight Loss and Stress00:06:47 - Leptin and Satiety00:07:30 - Leptin Resistance Explained00:08:02 - Normal Weight Obesity00:09:05 - Critique of BMI00:10:12 - Leptin Resistance and Metabolic Rate00:11:22 - Chronic Dieting and Leptin Resistance00:12:01 - Summary of Hormones and Stress00:13:43 - Genetic Component of Emotional Eating00:18:09 - Empathy and Emotional Eating00:21:09 - Identifying Patterns of Stress Eating00:24:08 - Recognizing Stress Levels00:25:01 - Stress Scale and Emotional Regulation00:27:07 - Chronic Stress and Hunger00:29:04 - Positive Stress and Dysregulation00:30:09 - Conclusion and Final ThoughtsFollow Dr. Ali Novitsky on Socials⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠Click HERE⁠

SummaryWelcome to another inspiring episode of The Metabolism, Muscles, & Mindset Podcast with Ali Novitsky, MD, a board-certified obesity medicine physician and renowned fitness expert. In this episode, Dr. Novitsky explores the intricate relationship between energy and physical health —and why honoring your unique energy baseline is the key to sustainable wellness.Dr. Novitsky distinguishes between vibrational energy (influenced by thoughts and emotions) and natural energy (your innate rhythm). By understanding and respecting your baseline — whether it's calm and reflective or vibrant and fast-paced — you can unlock powerful strategies for physical consistency and vitality. From hormones and sleep to nutrition and exercise, Dr. Novitsky dives deep into how your physical health either thrives or struggles based on your energy regulation.She also introduces practical, science-backed tools for managing stress, creating nutrition strategies that work with your emotional bandwidth, and building an exercise routine that fosters longevity and vitality. Whether you identify as a low-energy “quiet strength” or a high-energy go-getter, this episode equips you to move in harmony with your body's needs and create sustainable results without burnout.Key Points• Understanding Energy Types: Vibrational energy comes from thoughts and feelings; natural energy is your body's default rhythm. Honoring your baseline unlocks consistent physical health.• Hormonal Impact: Elevated cortisol and ghrelin due to stress can drain your energy, affect sleep, increase hunger, and hinder fat loss.• The Power of Rest: Sleep isn't optional — it's foundational. Chronic deprivation leads to insulin resistance, emotional dysregulation, and GI issues.• Emotional Regulation = Physical Wellness: A clean emotional “house” helps manage stress and sets the stage for long-term physical commitment.• Mindful Nutrition Tools: Dr. Novitsky highlights intuitive eating, Mindful Macros®, and calculated macros, offering flexible frameworks for optimizing energy without emotional burnout.• Exercise for Longevity: Finding your “baseline minimum” in movement, not extremes, leads to sustained energy, strength, and vitality.Timestamps• 00:02 – Introduction to energy types: vibrational vs. natural energy• 02:15 – Why honoring your personal energy rhythm supports physical health• 04:29 – Rebalancing after energy overuse: Dr. Novitsky's post-conference crash• 06:46 – Cortisol, insulin, and ghrelin: how stress hormones zap your energy• 09:03 – Hunger, fatigue, and frustration: the hormonal cycle affecting fat loss• 11:13 – The underestimated role of sleep in energy and health• 13:25 – Emotional eating, guilt, and energy collapse• 15:48 – Keeping a “clean emotional house” as a path to regulation• 18:11 – Boundaries and toxic energy: how to protect your physical wellness• 20:13 – Nutrition strategies: macros, mindset, and intuitive tools• 22:34 – Protein, sugar, fiber, and alcohol: their energetic consequences• 24:57 – Being “snobby with extras” for balance and joy• 27:16 – Sustainable exercise: finding your sweet spot for movement• 29:35 – Final reflections: choose your focus area and build consistencyFollow Dr. Ali Novitsky on Socials⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠.• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠Click HERE⁠

How to Protect Your Power & ThriveSummaryIn this episode of Metabolism, Muscles, and Mindset, Dr. Ali Novitsky dives deep into one of the most essential skills for high-achieving women: energy conservation. Not just physical stamina—but the emotional and mental energy we often give away without realizing it.Dr. Novitsky shares how identifying your energy builders and drainers—from thoughts and behaviors to people and roles—can transform your well-being. She explains how control, overwhelm, and scarcity are common drains, and how awareness, boundaries, and neutrality can powerfully restore your energy.Listeners will explore how different roles (mother, doctor, partner, coach) impact energy differently, and how even positive habits can drain us if not balanced. Through practical mindset shifts like “and” and “yet” statements, Dr. Novitsky offers a framework to move from burnout to balance.She also discusses natural energy levels, the emotional triggers that drain us most (like restlessness and comparison), and how to work with your physical needs instead of pushing through exhaustion. This episode is full of real-life examples and tangible strategies to help you show up stronger—for yourself and others.Key Points• Energy Builders vs. Drainers: Awareness is key—what fills your cup and what quietly empties it?• Letting Go of Control: Many drainers are rooted in control and fear. Release equals relief.• The Roles We Play: Your energy response varies by role—mother vs. leader vs. partner. Identify the difference.• Neutrality is Power: Use simple “and” or “yet” thoughts to neutralize overwhelm and emotional charge.• Scarcity vs. Abundance: Scarcity is an energy thief. Abundance and staying in your own lane restore clarity.• Emotional Awareness: Feelings like restlessness and comparison link to old wounds—recognizing them is the first step to reclaiming power.• Natural Energy Levels: Know your baseline. Certain environments or people may require you to flex up or down, impacting energy.• Physical Needs Matter: Sometimes honoring your body's request (yes, even for ice cream!) is the most energy-conserving choice you can make.Timestamps• 00:02 – Defining energy conservation and mindset• 01:30 – The builder/drainer inventory• 02:20 – Role-based energy: different hats, different outputs• 04:45 – The cost of control• 06:00 – Thought reframes that conserve energy• 07:11 – Letting go of emotional responsibility in parenting & partnership• 09:30 – Scarcity, fear, and comparison as major energy drains• 11:50 – The “and” & “yet” tool for neutralizing emotional spikes• 13:30 – Fat loss, mindset, and emotionally neutral thoughts• 15:00 – Emotional triggers: restlessness, food, and history• 18:50 – Understanding and respecting natural energy levels• 21:30 – Creating energetic boundaries• 22:45 – Physical energy: rest, nutrition, and honoring cravings• 24:00 – The “why” behind conservation: alignment, growth, and joyReflection PromptAsk yourself:• What's one thing (a thought, role, or habit) you want to release because it drains you?• What's one energy builder you're ready to commit to right now?Follow Dr. Ali Novitsky on Socials⁠⁠⁠TikTok⁠⁠⁠• ⁠⁠⁠Facebook⁠⁠⁠• ⁠⁠⁠Instagram⁠⁠⁠• ⁠⁠⁠YouTube⁠⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠Enroll TODAY⁠⁠⁠• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠⁠⁠Learn more HERE⁠⁠⁠• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠Enroll HERE⁠⁠⁠• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠⁠⁠HERE⁠⁠⁠.• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠Click HERE⁠

SummaryIn this episode, of Metabolism, Muscles, and Mindset, Dr. Novitsky dives into one of her favorite topics as an obesity medicine doc and fitness enthusiast: the transformative link between exercise and energy. Listeners will gain insight into the bidirectional relationship between emotional and physical energy, the hormonal impacts of movement—including insulin sensitivity and cortisol regulation—and how exercise improves emotional regulation and stress resilience. She also touches on the importance of role models, confidence, and community, particularly for women, and how embodying strength becomes a purpose-driven, high-energy experience.She challenges the all-too-common belief that we're “too tired to exercise" and explores how breaking through that initial mental hurdle can unlock powerful benefits across physical, mental, and emotional energy systems.Exercise generates ATP, the body's basic energy currency, ramps up feel-good endorphins, and Brain-Derived Neurotrophic Factor (BDNF) - enhancing mood, cognition, and memory. Consistency in movement builds stamina and lowers the energy cost of exercise over time, making it easier and more enjoyable to stay active.Dr. Novitsky encourages everyone to find their “baseline minimum”—the small, sustainable commitment to movement that keeps energy and confidence high, without burnout.Key Points• Breaking the Mindset Barrier: Exercise can feel tiring before it's energizing—but getting started is the key to unlocking its benefits.• Energy on All Levels: Movement elevates physical, emotional, and mental energy by producing ATP, endorphins, and BDNF.• Stamina Through Consistency: The more conditioned you are, the less energy it takes to move—and the more mental energy you free up.• Sleep & Timing: Exercise can improve sleep quality, depending on timing and intensity. Emotional regulation through movement sets the stage for restful nights.• Hormone Harmony: Strength training boosts insulin sensitivity and regulates key hormones like cortisol, leptin, and ghrelin for steady energy.• Emotional Regulation: Exercise fosters better thoughts by creating a calm, grounded state—reducing spirals and buffering behaviors.• Confidence & Purpose: Strength training enhances confidence, especially for women, and becomes a powerful tool for embodying purpose.• The Power of Community: Supportive environments elevate both energy and belief in what our bodies can achieve.Timestamps• 00:02 – The exercise-energy paradox: feeling too tired to move• 01:35 – How ATP and endorphins fuel physical and emotional energy• 02:20 – Why morning workouts set the tone for your day• 03:30 – BDNF and mental clarity: your brain's “topsoil”• 04:45 – The interconnected nature of physical, emotional, and mental energy• 06:00 – Exercise timing and its effect on sleep and emotional regulation• 07:11 – Bringing a “vacation mindset” to everyday life• 08:10 – Building stamina: why conditioning makes movement easier• 09:30 – Mental energy saved through physical conditioning• 10:45 – Emotional regulation through movement: less stress, better thoughts• 11:50 – Exercise, insulin sensitivity, and avoiding post-meal energy crashes• 13:30 – Hormonal impacts: cortisol, leptin, and ghrelin• 14:15 – Strength as confidence: how exercise becomes empowerment• 15:45 – Role models and community: elevating female strength• 16:30 – Finding your baseline minimum: the smallest step for maximum energyFollow Dr. Ali Novitsky on Socials⁠⁠TikTok⁠⁠• ⁠⁠Facebook⁠⁠• ⁠⁠Instagram⁠⁠• ⁠⁠YouTube⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠⁠Learn more HERE⁠⁠• Total Fitness Program – A 12-month mind-body experience. ⁠⁠Enroll HERE⁠⁠• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠⁠HERE⁠⁠.• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠Click HERE⁠

In this empowering episode of Metabolism, Muscles, & Mindset,board-certified obesity medicine physician and renowned fitness and mindset expert, Dr. Ali Novitsky, explores the foundational role that sleep plays in physical, mental, emotional, and energetic wellness.Dr. Novitsky emphasizes that quality sleep is not just a luxury but a crucial pillar of vibrant health and authentic energy. She unpacks how poor sleep triggers emotional dysregulation, spikes in cortisol and hunger hormones, and dips in physical vitality. Through personal anecdotes and expert insights, she illustrates how optimizing your sleep routine can supercharge your recovery, mental clarity, and energetic alignment.From bedtime wind-down rituals and sleep-inducing supplements to practical strategies for shift workers and high-stress professionals, Dr. Novitsky offers actionable tools for reclaiming rest. Tune in to discover why sleep is your body and mind's ultimate recovery tool—and how embracing it can unlock your most radiant energy.Key Points·       Sleep & Physical Recovery: Deep, restful sleep supports organ recovery, hormone balance, and blood sugar regulation.·       Emotional Regulation & Sleep: Quality sleep enhances emotional stability and reduces racing thoughts.·       Mental Energy & Brain Function: Sleep restores your cognitive "wizard brain," preventing overwhelm from your reactive "lizard brain."·       Bedtime Rituals: A consistent, calming wind-down routine promotes emotional regulation and better sleep quality.·       Supplements & Tools: Magnesium, melatonin, NAC, and sensory comforts like silk pillowcases and lavender lotion can enhance rest.·       Napping as Recovery: Short or extended naps can restore mental clarity and boost energy, especially after high-stress days.·       Energetic Awareness: Misaligned environments can drain physical energy; tuning into your body helps you identify what's restorative.Timestamps·       00:02 – Introduction to energy and sleep from a multi-dimensional perspective·       01:08 – Why emotions and mental stress disrupt sleep quality·       02:22 – Physiological impact of sleep deprivation: cortisol, blood sugar, hunger hormones·       04:47 – Cumulative exhaustion: when physical, mental, and emotional fatigue collide·       05:39 – Learning your personal sleep patterns and triggers·       06:58 – Creating an hour-long bedtime routine for emotional regulation·       07:49 – Real-life example: choosing rest over FOMO and the energy payoff·       08:48 – Sleep supplements: melatonin, magnesium, NAC, and their effects·       09:36 – Sensory sleep preferences: blankets, socks, scents, and pressure·       10:45 – Importance of bath rituals, lavender, and soothing environments·       11:57 – The wizard vs. lizard brain: how exhaustion fuels anxiety and dysregulation·       13:30 – Sleep as a reset button: the underutilized magic pill·       14:22 – Napping without guilt: tools, timing, and permission to rest·       15:42 – Fresh mornings: when your brain is primed for clarity and action·       16:50 – Energetic mismatch: how draining environments cause physical tiredness·       18:30 – Yawning as an energy cue: tuning into your body's signals·       19:18 – Final reflections: customize your sleep approach to live in authentic energyFollow Dr. Ali Novitsky on Socials⁠TikTok⁠• ⁠Facebook⁠• ⁠Instagram⁠• ⁠YouTube⁠Subscribe to the Metabolism, Muscles, & Mindset Podcast on:• ⁠Spotify⁠• ⁠Apple Podcasts⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠Enroll TODAY⁠• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠Learn more HERE⁠• Total Fitness Program – A 12-month mind-body experience. ⁠Enroll HERE⁠• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠HERE⁠.• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠Click HERE⁠

SummaryIn this episode of the Metabolism, Muscles, & Mindset Podcast, Dr. Ali Novitsky explores mismatched energetic vibes — how shifts in personal growth impact relationships, self-perception, and well-being.She shares how high-growth individuals often experience energy mismatches in relationships, leading to feelings of disconnection. Dr. Novitsky explains how over-functioning, emotional regulation, and communication play key roles in these imbalances. She offers strategies to realign energy mismatches, set boundaries, and hold space for others without absorbing their energy.By understanding your own energetic health, you can foster stronger, more balanced connections.Key Points• Understanding Mismatched Energy – Personal growth can lead to energetic shifts that create disconnection in relationships.• Over-Functioning & Enabling – Taking on too much responsibility for others can lower their vibrational energy and create imbalance.• Marriage & Energy Imbalances – Dr. Novitsky shares how over-functioning in her marriage led to a mismatch and how open communication helped realign their energy.• Parent-Child Energy Mismatches – Self-judgment in children can lower their vibrational energy. Parents should hold space instead of fixing their emotions.• Friendships & Workplace Relationships – Work stress can spill into friendships; setting boundaries is key.• How to Realign Energy – Enhance your vibrational energy first, set boundaries, and hold space for others without feeling responsible for their energy.Timestamps00:02 – Introduction to mismatched energetic vibes.02:20 – The natural evolution of personal growth and why mismatches occur.04:39 – The impact of over-functioning and enabling in relationships.07:00 – Dr. Novitsky's personal experience with energy imbalance in marriage.09:34 – Parent-child energy mismatches and how to address them.11:53 – How friendships and work relationships are affected by vibrational shifts.14:15 – What to do when a relationship no longer feels aligned.16:36 – Letting go of responsibility for others' energy.19:02 – Strategies to enhance your vibrational energy and foster balanced relationships.Follow Dr. Ali NovitskyConnect with Dr. Novitsky on:• TikTok• Facebook• Instagram• YouTubeSubscribe to the Metabolism, Muscles, & Mindset Podcast on:• Spotify• Apple PodcastsWork with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! Enroll TODAY• Transform® 9.0 – Enrollment now open! Starts May 5th. Learn more HERE• Total Fitness Program – A 12-month mind-body experience. Enroll HERE• Nutrition Training Program (48-CME) is enrolling now! Get the details HERE.• The Fit Collective® x InBody USA/Canada – Get 15% off select models. Click HERE

Summary In this engaging episode of the Muscles & Mindset Podcast, Dr. Ali Novitsky dives deep into the concept of vibrational energy—explaining how it influences our emotional, physical, and spiritual well-being. Drawing from her recent experience at Miraval in Tucson, she shares how environments and interpersonal interactions affect our energy levels. Dr. Novitsky breaks down how low vibrational energy can stem from gloomy settings, draining relationships, and unregulated emotions, while also offering practical strategies to raise your energy. From embracing curiosity instead of judgment and valuing genuine rest, to managing stress through movement, deep breathing, and mindfulness practices, she guides listeners in the art of energy elevation. By understanding and nurturing your energy, you're better equipped to tap into your intuition, set healthy boundaries, and foster a higher state of consciousness.Key Points - Defining Vibrational Energy: Dr. Novitsky explains that vibrational energy isn't “woo” but rooted in physics—it's the natural force behind our intuition and overall well-being. - Environmental Impact: Dark, draining settings and judgmental relationships can lower your energy, while vibrant, positive environments uplift you. - Curiosity vs. Judgment: Shifting from judgment to curiosity not only raises your energy but also opens up healthier interactions. - Rest & Boundaries: Beyond sleep, incorporating deliberate periods of rest and setting boundaries are essential to recharge your emotional and spiritual energy. - Mind Management: Techniques such as journaling, deep breathing, and mindful movement help manage thought spirals and regulate emotional intensity. - Community Influence: Surrounding yourself with high-vibe, supportive people plays a crucial role in maintaining and boosting your vibrational energy.Timestamps - 00:02 – Dr. Novitsky introduces the episode and shares her backstory from Miraval, setting the stage for exploring vibrational energy. - 01:58 – An explanation of vibrational energy unfolds, emphasizing how different environments can either elevate or drain your energy. - 04:17 – A vivid description of low-vibe settings illustrates how surroundings—like a dark, gray town—can impact your emotional state. - 06:28 – The discussion shifts to the power of curiosity over judgment, highlighting how a mindset shift can improve your energy flow. - 08:29 – Emphasis on the importance of rest and establishing boundaries to prevent burnout and maintain high energy. - 10:16 – Practical techniques are introduced for managing the mind, including deep breathing and movement as tools for emotional regulation. - 12:43 – Dr. Novitsky discusses the role of emotional regulation and introduces a stress scale to gauge and manage emotional intensity. - 14:32 – Grounding techniques are shared, detailing how to process overwhelming emotions by recognizing and naming them. - 16:40 – Strategies for handling intense emotions through brief distractions and mindful awareness are outlined. - 19:09 – The importance of choosing high-vibe relationships is stressed, reinforcing the idea that who you surround yourself with significantly influences your energy.Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to the Muscles and Mindset Podcast on ⁠⁠⁠Spotify⁠⁠⁠ | ⁠⁠⁠Apple Podcasts⁠⁠⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠Enroll TODAY⁠⁠⁠• Transform® 9.0 – Enrollment is now open! Kickoff on May 5th; start bonus content today. ⁠⁠⁠Learn more HERE⁠⁠⁠• Total Fitness Program – A 12-month mind and body fitness experience. ⁠⁠⁠Enroll HERE⁠⁠⁠• The Fit Collective® is affiliated with InBody USA and Canada. ⁠⁠⁠Click HERE⁠⁠⁠ for 15% off select models (small referral commission may apply).

SummaryIn this engaging episode of the Metabolism, Muscles, & Mindset Podcast, Dr. Ali Novitsky, a board-certified obesity medicine expert and muscle optimization specialist, explores the concept of energy blockages and the process of releasing them.Dr. Novitsky explains that an energy blockage manifests as physical discomfort, emotional stagnation, and repetitive negative thought patterns that hinder one's ability to move forward.Through a series of tangible examples — from a lingering Verizon box in the dining room to a cluttered fridge and even the ambiance of an infrared sauna — she illustrates how everyday circumstances can block our natural energy.Emphasizing that releasing these blockages is an ongoing journey, Dr, Ali provides actionable strategies that range from simple physical reorganization to deeper emotional regulation and cognitive reframing. Listeners are encouraged to recognize when energy is stuck, to release it with intention, and to foster a growth mindset that leads to enhanced well-being.Key Points• Defining Energy Blockages: Energy blockages occur when physical clutter, unresolved emotions, or negative thought patterns impede the free flow of energy.• Physical Examples: Tangible blockages, such as an unwanted box or a messy environment (e.g., cluttered fridge), can create a sense of stagnation and restlessness.• Emotional Awareness: Negative emotions like disappointment, anxiety, or frustration often signal that energy is being trapped; releasing these may involve forgiveness and setting healthy emotional boundaries.• Mental Shifts: Overcoming repetitive thought spirals by adopting a growth mindset helps to clear mental blockages and supports emotional regulation.• Actionable Strategies: Simple actions — like cleaning up clutter, reorganizing physical spaces, or reframing negative thoughts — can effectively release energy blockages, freeing up energy for new pursuits.• The Journey of Release: Recognizing and releasing blockages is a continual process that evolves over time; small shifts in thought and behavior can accumulate to create lasting positive change.Timestamps• 00:02 – Defining an energy blockage and how it manifests as physical discomfort and repetitive thought patterns.• 02:23 – Recognizing energy blockages• 04:38 – An example of a physical energy block & how even simple clutter can affect energy flow.• 06:41 – The infrared sauna as a regulating tool and creating an environment that supports energy release.• 09:03 – The messy fridge is highlighted as another example of a physical energy blockage hindering healthy eating habits and overall well-being.• 11:27 – Emotional blockages, negative feelings and unresolved relationships contributing to energy stagnation.• 13:51 – Repetitive thought patterns and fixed mindsets prevent emotional regulation and maintain energy blockages.• 16:10 – Slowing down thought spirals and cultivating a more balanced, growth-oriented mindset.• 18:17 – The need for emotional regulation to counteract thought distortions, thereby facilitating the release of mental blockages.• 20:38 – Practicing the release of energy blockages—whether physical, emotional, or mental—is key to living a more joyful and resilient life.Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠Subscribe to the Muscles and Mindset Podcast on ⁠Spotify⁠ | ⁠Apple Podcasts⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠Enroll TODAY⁠• Transform® 9.0 – Enrollment is now open! Kickoff on May 5th; start bonus content today. ⁠Learn more HERE⁠• Total Fitness Program – A 12-month mind and body fitness experience. ⁠Enroll HERE⁠• The Fit Collective® is affiliated with InBody USA and Canada. ⁠Click HERE⁠ for 15% off select models (small referral commission may apply).

SummaryWelcome to another installment of the Energy For Optimal Health Series with Ali Novitsky MD, a board-certified obesity medicine physician and fitness expert. In this episode, Dr. Novitsky reveals the vital link between your natural energy level and the thought patterns that can either amplify or drain you. She highlights that we each have a distinct “zone of genius”—a sweet spot where creativity, clarity, and problem-solving flourish. By tapping into this innate zone, you can unearth powerful insights about your deepest desires and shed limiting beliefs.Dr. Novitsky explains how the process begins with feeling your unique energy state—be it calm and measured or lively and high-intensity. Then, through visualization, you can spark authentic goals that align with your core values, rather than forcing ideas that don't truly resonate. This gentle self-awareness practice embraces simplicity—sometimes the most transformative thoughts are the simplest. You'll learn to see which thoughts belong to you versus external “noise,” fostering true self-trust and the freedom to make decisions that serve you best.Key Points• Natural Energy & Zone of Genius: Identifying your personal energy level enables you to create thoughts and actions that feel effortless and authentic.• From Body to Mind: When you begin with your natural energy (rather than external cues or willpower), you can generate powerful, creative thoughts that align with who you are.• Unlearning Limiting Beliefs: Recognizing what you must “unlearn” allows you to break free from others' expectations and cultivate true self-trust and freedom.• Practical Visualization: Envisioning a calming or inspiring scene helps you tap into your core desires, clarify your goals, and reduce mental clutter.• Sustaining Authenticity: Owning your natural energy and its accompanying insights helps you build resilience and tune out unhelpful external noise.Timestamps• 00:02 – Introduction to “Energy & the Mind” and discovering your natural energy level• 02:16 – How embracing your authentic energy fosters creativity and self-discovery• 04:29 – Visualizing your zone of genius: turning mental images into actionable thoughts• 06:53 – Why regulation of stress and channeling your real energy sparks powerful ideas• 08:59 – Practical exercise: pausing to let intuitive thoughts and visuals surface• 10:16 – Linking imagery to beliefs: recognizing and reframing the stories you tell yourself• 11:55 – Identifying what you must “unlearn” to achieve the life you truly want• 14:18 – Core desires revealed: uncovering deeper motivations like freedom and self-trust• 16:25 – Overcoming self-doubt and considering what others think—finding your own path• 18:22 – Why over-reliance on willpower can lead to burnout and stifle authentic growth• 20:41 – Maintaining clarity: separating “your thoughts” from external noise and influences• 22:41 – Embracing your innate intelligence: leaning on bodily cues, not just mental logic• 24:34 – The payoff of alignment: how authenticity supercharges creativity and problem-solving• 27:00 – Deciphering emotional signals: how to spot when you're leaving your natural energy• 29:19 – Final reflections: implementing these techniques daily for lasting transformationFollow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠Subscribe to the Muscles and Mindset Podcast on Spotify | Apple PodcastsWork with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! Enroll TODAY• Transform® 9.0 – Enrollment is now open! Kickoff on May 5th; start bonus content today. Learn more HERE• Total Fitness Program – A 12-month mind and body fitness experience. Enroll HERE• The Fit Collective® is affiliated with InBody USA and Canada. Click HERE for 15% off select models (small referral commission may apply).

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.

Welcome to Episode 2 of our exciting podcast series featuring Dr. Diana Pallin,an obesity medicine physician at New Start Medical! In this episode, we divedeep into what happens after starting weight loss medication.Setting realistic expectations for weight loss and the importance of lifestylechanges.The role of medication in weight maintenance and the significance ofhaving multiple tools in your weight loss toolbox.How to handle plateaus and the common pitfalls that can hinder progress,including emotional eating and stress. Dr. Pallin shares her insights on the importance of nutrition, exercise, andbehavior modification in achieving sustainable weight loss. Plus, we explorethe unique approach of her practice, where nutrition counseling is integratedinto obesity medicine.Don't miss this informative episode packed with valuable tips and strategiesfor anyone on their weight loss journey!Links:Learn more about Dr. Deanna Pallin and New Start Medical: New StartMedicalFollow us for more Conclusion:Dr. Palin insights provide a comprehensive understanding of theweight loss journey, emphasizing the importance of realistic expectations,long-term commitment, and a holistic approach to health. The episodeconcludes with a teaser for the final part of the series, which will focus onwhat happens after reaching weight loss goals.Additional Information:For more details about Dr. Diana Palin and her practice, New Start Medical,visit the show notes. Dr. Palin practice is located in Doylestown,Pennsylvania, and is renowned for its four-pillar obesity medicine approach. Call to Action:Listeners are encouraged to stay tuned for the final episode in this series,where Dr. Novitsky and Dr. Palin will discuss the next steps after hitting weightloss goals. Until next time, listeners are reminded to continue their journeytowards better health. Timestamps00:00:00 - Introduction and Guest Introduction00:00:28 - Overview of Episode Two00:01:08 - Definition of Rapid Weight Loss00:01:28 - Risks of Rapid Weight Loss00:02:31 - Phases of Weight Loss00:03:03 - Setting Realistic Expectations00:03:40 - Adjusting Goals Based on Circumstances16. 00:04:26 - Long-term Weight Loss Journey00:05:04 - Maintaining Weight Loss and Medication00:06:05 - Duration of Medication Use00:07:09 - Implementing All Four Pillars of Obesity Medicine00:08:17 - Challenges of Working from Home00:08:39 - Quality of Life Improvements with Medication00:10:00 - Importance of Having Multiple Tools00:10:11 - Four Pillar Obesity Medicine Practice00:11:12 - Doctor's Role in Nutrition Counseling00:12:01 - Differences Between Dietitians and Obesity Medicine Specialists00:13:27 - Comprehensive Obesity Medicine Program00:14:09 - Muscle and Mindset Program00:15:35 - Patient Trust and Compliance00:16:11 - Impact of Strength Training on Muscle Mass Maintenance00:17:24 - Addressing Plateaus in Weight Loss00:23:28 - Emotional Eating and Medication Adjustments00:24:49 - Common Obstacles: Weekend Eating, Sleep, and Stress00:26:11 - Preview of Final Episode in Series00:26:35 - Closing Remarks and Guest Information 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 dives into the critical gap in nutrition training for doctors and its impact on patient care. She explores the challenges faced by medical professionals in incorporating nutrition strategies into their practices and shares actionable insights to bridge this gap. Dr. Novitsky highlights the role of nutrition in metabolic health, preventative care, and chronic disease management. Personal Update Dr. Novitsky reflects on her journey as a modern doctor specializing in metabolic health. She shares how her passion for nutrition and exercise led to the creation of a comprehensive training program for healthcare professionals, empowering them to deliver better patient outcomes. Episode Breakdown Introduction to the Episode - Addressing the lack of nutrition training in medical education. The importance of equipping doctors with the knowledge to guide patients on metabolic health. The Gap in Nutrition Training - Most doctors receive little to no nutrition education during medical school. - Challenges in integrating nutrition strategies into short patient visits. - The importance of nutrition for metabolic health - Nutrition as a cornerstone of managing chronic diseases like diabetes and hypertension. - The connection between muscle mass, metabolic health, and long-term well-being. Practical Solutions to Close the Gap - The value of specialized training programs like Dr. Novitsky's CME-certified nutrition course. - Leveraging intuitive eating and Mindful Macros® for realistic, patient-friendly strategies. - Collaboration in healthcare - How doctors, dietitians, and nutritionists can work together effectively. - The need for doctors to understand nutrition to communicate better with their teams. Key Takeaways - Doctors must become confident in nutrition to meet patient expectations and improve care. - Practical, metabolic health-focused nutrition strategies can empower doctors to guide patients effectively. - Collaboration with dietitians and nutritionists is vital, but doctors must also be equipped with foundational nutrition knowledge. Upcoming Episodes - Fitness for Metabolic Health: Strategies to combine exercise and nutrition for better outcomes. - Mindset and Metabolic Health: Emotional regulation and thought work for lasting lifestyle changes. Additional Resources - Nutrition CME Training Program: A 48-hour course designed to equip healthcare professionals with the tools to guide patients in metabolic health. See the details HERE. - 365 Days of Lunches Guide: A practical resource for meal planning and patient-friendly nutrition strategies. Download now. Timestamps 00:00:00 - Introduction and personal reflections00:03:15 - Challenges in medical nutrition training00:07:45 - Nutrition's role in chronic disease management00:12:30 - Practical strategies for doctors00:17:00 - Collaborating with nutritionists and dietitians00:20:45 - Key takeaways and future outlook The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199!  . The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months.  . The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click   to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on   |   |   |  Subscribe to The Muscles and Mindset Podcast on   | 

Episode Summary In this episode, Dr. Ali Novitsky discusses fitness adaptations for women navigating perimenopause. She shares actionable strategies to maintain strength, prevent injury, and stay consistent with exercise routines. Dr. Novitsky emphasizes building a strong foundation through core and floor exercises, modifying workouts, and prioritizing rest and recovery. - Personal Update Dr. Novitsky reflects on her personal fitness journey, highlighting her experiences with injuries and how working with a physical therapist has improved her strength and injury prevention. - Episode Breakdown Introduction to the Episode - Emphasis on how fitness adaptations are essential during perimenopause. - Importance of smarter training rather than harder training. Key Fitness Adaptations for Perimenopause 1. Start with Core and Floor Strength - Focus on foundational strength to prevent injuries. - Weekly core and floor workouts improve overall performance. 2. Less is More: Smart Training Over Hard Training - Short, effective workouts (10–20 minutes, 3 days a week) are enough. - Balance strength training with functional fitness and flexibility. 3. Rest and Recovery are Essential - Incorporating proper rest to allow the body to recover and adapt. 4. Modify Workouts to Prevent Injury - Adjust movements like squats and lunges to protect knees and joints. - Engage smaller muscle groups to support complex movements. 5. Work with Professionals - Recommendation to consult a physical therapist for personalized evaluations. Workout Structure - Day 1: High-Intensity Interval Training (HIIT) for heart health and fat loss. - Day 2: Endurance Strength Training with moderate weights. - Day 3: Max Strength Training with heavier weights and fewer reps. Key Takeaways - Consistency in fitness routines is crucial during perimenopause. - Building core strength, modifying exercises, and balancing workouts with rest enhance long-term fitness. - Functional fitness and flexibility are as important as strength training. Upcoming Episodes 1. Nutrition Strategies for Perimenopause: Adjustments in diet to support hormonal changes. 2. Stress Management and Recovery: Techniques for emotional and physical recovery. Additional Resources - Transform® 9.0 Program: A year-long program designed for personalized fitness and nutrition coaching. - Muscles & Mindset Beginner Strength Training Program: A 12-month strength training program for beginners. Timestamps 00:00:00 - Introduction and Personal Reflections 00:02:45 - Core and Floor Importance in Fitness 00:05:30 - Smart Training vs. Hard Training 00:08:10 - Working with a Physical Therapist 00:10:45 - Structuring Effective Workouts 00:14:20 - Importance of Consistency and Injury Prevention The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠. The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠ Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts

- 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

Episode Summary: In this episode, Dr. Ali Novitsky delves into the world of meal prep, sharing practical strategies and tips to help busy individuals streamline their meal planning and preparation. She begins with a brief update on her recent family trip to Disney World, where she found a surprising sense of relaxation and stress relief. This sets the stage for the main topic: making meal prep manageable and enjoyable. Personal Update: Dr. Novitsky shares her recent Thanksgiving trip to Disney World. She discusses how Disney World, despite its reputation for being stressful, was a relaxing experience for her. Ali mentions her family's plans to return to Disney World in January and for spring break. Introduction to Meal Prep: Dr. Novitsky expresses her initial dislike for meal prep and the reasons behind it. She highlights the benefits of meal prep, such as saving time and ensuring balanced meals. Batch Protein Process: Dr. Novitsky introduces the concept of batch prepping proteins as a cornerstone of efficient meal prep. She details a two-week process where participants prep three proteins each week (e.g., chicken, steak, shrimp, tofu) and use them in various recipes. Ali shares her personal experience with this method, noting significant savings on grocery bills and reduced meal prep time. Meal Prep Strategies: Strategy 1: Batch prep proteins and store them in glass containers to maintain freshness. Strategy 2: Mix and match veggies and complex carbs to create diverse meals. Strategy 3: Make extra portions for dinner to have leftovers for lunch the next day. Strategy 4: Utilize the Crock-Pot for easy, set-it-and-forget-it meals. Strategy 5: Prepare overnight oats for a quick, nutritious breakfast. Strategy 6: Plan for a mid-afternoon mini-meal to avoid excessive hunger before dinner. Strategy 7: Repurpose restaurant leftovers into new meals. Strategy 8: Purchase prepped proteins from meal services if you prefer not to prep them yourself. Strategy 9: Consider meal subscription services for convenience. Strategy 10: Emphasize that meal prep doesn't have to be perfect; it's about making the best decisions you can. Additional Resources: Dr. Novitsky announces a free download: "One Protein, Seven Lunches" guide, designed for busy people to ensure they have high-protein, nutritious lunches every day. She mentions the ongoing enrollment for Transform 9.0, a program designed to help individuals with their meal prep and nutrition goals. Conclusion: Dr. Novitsky encourages listeners to try out these meal prep strategies and see which ones work best for them. She reminds them that meal prep should be fun, easy, and adaptable to their lifestyle. Perfection is not the goal; making the next best decision for health and well-being is. The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠Enroll TODAY⁠. 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!*

"Can I Stop Ozempic / Zepbound After Successful Weight Loss? " Introduction Dr. Ali Novitsky, your favorite obesity medicine expert and fitness guru, welcomes listeners back for the conclusion of her third and final part of the GLP-1 series. She offers a deep dive into evidence-based information in a world often clouded by misinformation surrounding coming off of the GLP1 obesity meds. Main Topic: Can You Come Off a GLP-1 Agonist? One of the most frequent questions Dr. Novitsky receives is whether it's possible to discontinue a GLP-1 agonist after achieving weight loss success. Does starting this medication mean a lifelong commitment? The answer is nuanced, and today's discussion takes a closer look at the factors involved. Addressing the Fear Dr. Novitsky acknowledges the fear many people have about starting a GLP-1 agonist, particularly concerns over lifelong use and potential side effects such as gastroparesis, cancer risks, and pancreatitis. She also addresses the stigma associated with these medications, often dismissed as “the easy way out” or a “quick fix.” The Role of Medication Medication, she explains, is simply a tool to level the metabolic playing field. Those who benefit from GLP-1 agonists still put in considerable effort with nutrition, exercise, behavioral management, and emotional work. For some, lifelong use may be necessary, while others might be able to discontinue the medication over time. Obesity and Medication Dr. Novitsky reminds listeners that obesity is a disease influenced heavily by genetics. Despite over half of the U.S. population meeting the criteria for obesity, only 4% are treated with medication. Public perceptions, often shaped by media focus on celebrity usage, can perpetuate the false notion that these medications are just a "quick fix". Coming Off the Medication Dr. Novitsky explains that individuals who reach their target weight and sustain it for approximately a year may consider trialing off the medication. However, certain conditions, such as PCOS, may require ongoing low-dose use to maintain results. Timestamps: 00:00:00 - Main Topic Introduction: Can You Come Off GLP-1 Agonists?00:03:15 - Addressing Fear of Long-Term Use of GLP-1 Agonists00:04:09 - Medication as the Fourth Pillar in Weight Loss00:05:02 - Stigma and Shame Around Using GLP-1 Agonists00:06:16 - Obesity Statistics and Medication Access00:08:01 - Starting GLP-1 Agonists: Lifestyle and Dosage00:09:03 - Quality of Life Improvements on GLP-1 Agonists00:10:18 - Future of Obesity Medicine and Microdosing00:11:44 - Combining Lifestyle Changes with Medication00:13:08 - Titrating Down and Coming Off Medication00:14:57 - Maintaining Weight Loss After Stopping Medication00:16:32 - Individualized Approach to Medication Management00:20:00 - Encouraging Patients to Stay on Medication if Beneficial00:21:04 - Mental Health Benefits of GLP-1 AgonistsConclusion 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. 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 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, Dr. Ali Novitsky breaks down the science of sustainable weight loss by focusing on the critical balance between nutrition, metabolism, and strength training. If you're wondering why your efforts might not be yielding the results you expect, this episode will help you understand how to optimize your approach. Dr. Novitsky explains why achieving a calorie deficit is essential for weight loss and how your basal metabolic rate (BMR) plays a crucial role in determining the right deficit for you. She shares the importance of proper nutrition during weight loss, warning against the risk of muscle loss if strength training and balanced macronutrients aren't prioritized. Listeners will also learn that exercise alone isn't enough for effective weight loss—nutrition is key. Dr. Novitsky emphasizes the value of conducting a nutrition audit to understand your current eating habits and make necessary adjustments. She walks through strategies to balance protein, carbohydrates, and fats for optimal results while also introducing mindful nutrition and intuitive eating as alternative, less structured approaches. This episode offers practical, science-backed strategies to guide you on your journey to sustainable fat loss, without compromising strength or muscle mass. 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!*

This week, we sit down with a fellow pirate to discuss groups, helping each other out, and what it means to live Rockboat to Rockboat.  

In this episode, Dr. Ali Novitsky uncovers the vital link between sleep and energy. Learn how your sleep habits impact your mental, physical, and emotional well-being—and why it's the secret key to high-vibe energy. From creating the perfect wind-down routine to understanding how your organs recover during rest, Dr. Novitsky dives into practical tips and personal stories to help you prioritize quality sleep. Whether you're managing stress, juggling shifts, or simply looking to feel your best, this episode will empower you to harness the magic of rest for a more energized and balanced life. 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!*

"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!*

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!*

Travis Novitsky is a lifelong resident of the Grand Portage Anishinaabe Nation. He's a self-taught nature and wildlife photographer whose work focuses primarily on his native homelands in northeast Minnesota. In this episode, he shares about his relationship with the night sky and what his cultural astronomy means to him.  Visit NightSkyTourist.com/103 for more information about this episode. CHECK OUT THESE LINKS FROM EPISODE 103: Travis Novitsky: https://www.travisnovitsky.com/  Human Cosmos: Civilization & the Stars with Jo Marchant- Episode 90: https://nightskytourist.com/90/  Northern Nights, Starry Skies documentary: https://www.youtube.com/watch?v=ZcbCxSUIs1Q&t=1s  Ojibwe Star Culture with Carl Gawboy- Episode 98: https://nightskytourist.com/98/  Let There be Night with Paul Bogard- Episode 43: https://nightskytourist.com/43/  Carl Gawboy- constellation story of Ojiig (fisher): https://www.youtube.com/watch?v=cKSWA1DhTzU  Boundary Waters Canoe Area Wilderness with Ann Schwaller- Episode 69: https://nightskytourist.com/69/  Night Sky Tourist events: https://nightskytourist.com/events/  Rate Night Sky Tourist with 5 stars on Spotify and Apple Podcasts. THANK YOU! FOLLOW NIGHT SKY TOURIST ON SOCIAL MEDIA Facebook: https://www.facebook.com/NightSkyTourist  Instagram: https://www.instagram.com/nightskytourist/  SPREAD THE WORD Help us reach more people by subscribing to the podcast, leaving a review, and sharing it with others. GET TO KNOW US MORE Visit NightSkyTourist.com to read our great blog articles, check out our resource page, and sign up for our newsletters. Our monthly newsletter has content that is exclusive for subscribers. SHARE YOUR QUESTION We want to hear your questions. They could even become part of a future Q&A. Record your question in a voice memo on your smartphone and email it to us at Hello@NightSkyTourist.com. COMMENTS OR QUESTIONS Email us at Hello@NightSkyTourist.com.

Muscles & Mindset Podcast Episode: Finding Your "Enough": Exploring Abundance vs. Scarcity Introduction Welcome to the Muscles & Mindset Podcast with Dr. Ali Novitsky. In this episode, your favorite obesity medicine doc/fitness guru/physician coach delves into the concept of "enough" and how understanding it can lead to a more abundant life, both physically and mentally. This episode is inspired by Dr. Ali's recent six-week slow travel experience in Greece, which provided her with numerous "a-ha moments" that she is excited to share with you. Key Themes What is "Enough"? We explore the idea of "enough" in various aspects of life: Tangible Aspects: Money, weight loss, muscle mass, clothes, shoes, and purses. Intangible Aspects: Emotional and mental fulfillment, showing up as a parent or partner. Abundance vs. Scarcity Dr. Ali discusses how feelings of scarcity often manifest in tangible ways when we feel disconnected in our lives. For example, feeling a lack of money when there is emotional disconnection. Our brains tend to make abstract concepts tangible, which can lead to a scarcity mindset. Personal Experience in Greece The Packing Fiasco Dr. Ali shares a humorous yet enlightening story about arriving in Greece with eight full suitcases, only to realize that she had packed WAY more than necessary. This experience highlighted the concept of "enough" and how we often overestimate our needs. Living Simply Living in a three-bedroom apartment in Syros, Greece, with her family taught her the value of simplicity. They had fewer clothes, shopped daily for groceries, and wasted less. This minimalist lifestyle made her feel more abundant and less stressed. Practical Applications of "Enough" Financial "Enough" Dr. Ali Novitsky discusses setting a tangible "enough" for yearly income and focusing on meeting that without feeling scarcity. If individuals feel scarcity despite meeting their financial goals, it may be rooted in past experiences. Weight Loss "Enough" In her weight loss programs, Dr. Novitsky emphasizes "optimal weight loss," which focuses on maintaining muscle mass while losing body fat. She encourages setting realistic weight loss goals based on muscle mass and body fat ratio rather than arbitrary numbers. Reflections and Changes Personal Growth Dr. Novitsky's time in Greece prompted significant personal growth. She realized that she is enough as a partner, mother, daughter, and friend. This newfound self-acceptance has led to changes in her goals, lifestyle, and what she is willing to tolerate. Professional Offerings Dr. Novitsky introduces several programs designed to help individuals achieve optimal health: Muscles and Mindset: Beginner and advanced strength training programs. Transform for Physicians: A CME program extending from six months to a year. Optimal GLP-1 Weight Loss: Support for those on GLP-1 agonists. Nutrition Training for Healthcare Providers: A six-week live training program starting October 7th. Conclusion Dr. Novitsky encourages everyone to reflect on what "enough" means in their lives and how they can shift from a scarcity mindset to one of abundance. She thanks the audience for joining her on this journey and looks forward to helping them find their abundance. Until next time, stay healthy and abundant! Timestamps 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:30 - Return from Greece and Aha Moments 00:01:02 - Exploring the Concept of "Enough" 00:01:33 - Abundance vs. Scarcity Mindset 00:02:07 - Tangible vs. Intangible "Enough" 00:02:28 - Personal Insights from Greece 00:03:10 - Setting Tangible Goals 00:04:04 - Addressing Scarcity Mentality 00:05:08 - Travel Story: Overpacking for Greece 00:06:16 - Challenges with Excess Baggage 00:07:06 - Arrival in Syros and Realizations 00:08:20 - Living with Less: Apartment Experience 00:09:14 - Daily Life in Greece: Simplicity and Abundance 00:10:09 - Grocery Shopping and Waste Reduction 00:11:03 - Reflecting on Personal Priorities 00:11:23 - Weight Loss: What is Enough? 00:12:06 - Optimal Weight Loss vs. Traditional Dieting 00:13:00 - Setting Realistic Weight Loss Goals 00:14:04 - Personal Weight Loss Journey 00:15:08 - Embracing Abundance in Life 00:16:01 - Self-Acceptance and Personal Growth 00:17:07 - Daily Routine in Greece: Yoga and Community 00:18:04 - Redefining Productivity and Worth 00:19:09 - Changes in Goals and Lifestyle 00:20:03 - Upcoming Programs and Offerings 00:21:08 - Transform for Physicians Program 00:21:30 - Optimal GLP-1 Weight Loss Program 00:21:51 - Nutrition Training for Healthcare Providers 00:22:34 - Conclusion and Finding Abundance 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. 31 Days of FIT. 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!*

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!*

From a young age, we're bombarded with ideals about how we should look and pressured to fit into certain numbers—whether it's on the scale, on clothing tags, or on a BMI chart. But today, we're diving into a different narrative with my good friend and obesity medicine expert, Dr. Ali Novitsky. Can you believe she started her first diet at just six years old? Fast forward nearly two decades and over 20 diets later, she finally uncovered the keys to living authentically in her body.Over the past 10 years, Dr. Novitsky has been teaching people the key strategies to go against diet culture and achieve long term, sustainable weight loss results. And in 2018, I was fortunate enough to be part of one of her first programs, Mind Body Marriage, which was simply life-changing. Join us for an inspiring conversation about reclaiming body autonomy and embracing a life beyond the numbers.References: Muscles and Mindset Program The Fit Collective The Muscles and Mindset Podcast Follow Dr. Ali Novitsky on TikTok Audio Stamps: 00:00 Dr. Patil-Sisodia welcomes her guest Dr. Ali Novitsky, a board certified obesity medicine physician and CEO of The FIT Collective. 02:56 - Dr. Novitsky shares her own experiences of diet culture and how she came to adopt a more mindful approach to health. 07:30 - Dr. Novitsky explains how she shifted her mindset around body image and weight and shares how she has broken the cycle of weight-focused thinking with her daughters. 13:30 - We learn the importance of re-scripting our thoughts about weight to focus on body composition and muscle gain rather than the number on the scale. 17:31 - Dr. Novitsky explains how understanding the different body types—ectomorph (naturally thin), mesomorph (muscular), and endomorph (prone to higher body fat)—helps tailor health strategies. 22:42 - We learn the importance of approaching nutrition and strength training in a way that supports muscle retention and overall health, especially during perimenopause. 31:19 - We find out why consistency is key to building sustainable health habits. 34:11 - We explore how to shift mindset around body weight and expectations, emphasizing self-acceptance and living authentically in your own body. 41:12 - Dr. Novitsky shares information about her new program, Muscles and Mindset, and how it's helping people gain more muscle in less time.Thanks for listening. Find more info about Reset Recharge on the website or Instagram.

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!*

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.*

If you were to ask me the top problem that no one can figure out when they're working with me, it would be strength training. Only a handful of people manage to sustain their own home exercise programs, commit to gym memberships, or stick with a trainer over the long term. If you are someone who struggles to prioritize exercise—especially strength training—then today's episode is a real treat for you. Join me as I speak with Dr. Ali Novitsky, CEO and founder of The FIT Collective™, who shares her smarter, not harder approach to fitness. Learn how simple, scientifically-backed strategies can optimize muscle mass and transform body composition, all in as little as just 30 minutes a week. Having been through Dr. Novitsky's program myself and seeing the incredible results, I can say with confidence this is *the* fitness breakthrough you've been waiting for!ReferencesMuscles and Mindset ProgramThe Fit CollectiveThe Muscles and Mindset PodcastFollow Dr. Ali Novitsky on TikTokAudio Stamps 02:40 - Dr. Novitsky introduces herself, emphasizing her focus on the four pillars of obesity medicine—nutrition, exercise, mindset, and medication—and the importance of a disciplined workout strategy to maintain muscle during weight loss.09:35 - Dr. Novitsky addresses the challenges faced by those who have never strength trained, explaining the importance of making exercise accessible to all ages and abilities.14:00 - Dr. Novitsky debunks the myth that you need extensive equipment or long workouts to make progress.16:20 - Dr. Novitski offers practical advice for anyone who struggles to find time for exercise.21:05 - Dr. Rentea reflects on her own journey with Dr. Novitsky, from her initial resistance to strength training, to embracing the meditative and holistic benefits of 10-minute workouts.32:08 - We learn about Dr. Novitsky's new program, “Muscles and Mindset”, including its tailored approach and accessibility for diverse fitness levels.Quotes“If we're not moving our muscle, we're losing our muscle.” - Dr. Ali Novitsky“Obviously, life gets in the way and whatnot, but the reality is, if this is priority number one, priority number two, or priority number three, you will find time. If this is below priority number three, you will have an excuse for how there is no time. Is this a priority with the time that you have now?” - Dr. Ali Novitsky “You don't have to go to a CrossFit gym to be able to maintain muscle mass or gain muscle mass. You can do it from your own home, in your pajamas, with no shoes on, sitting in a chair." - Dr. Ali Novitsky“I say all you have to do is push play. Everything else is just a bonus. Because the idea is that if you push play, it means you showed up. And honestly, if you can consistently show up for yourself, you will get great health results.” -  Dr. Ali Novitsky “We have to be able to see each person as an individual to be able to help them with what they need so they can live in their most authentic body.” - Dr. Ali NovitskyAll of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

The Science Behind HIIT and Muscle Growth to Boost Your Metabolism and Burn Fat Welcome to another episode of the Muscles and Mindset Podcast! Dr. Ali Novitsky dives into the fascinating world of high-intensity interval training (HIIT) and its impact on body composition. Whether listeners think HIIT is for them or not, Dr. Novitsky promises that by the end of this episode, they will see how accessible and beneficial it can be for everyone. Episode Highlights Personal Update Dr. Ali started the episode with a light-hearted chat about how crazy May was, and how quickly June has arrived. For those who felt the same way, they're not alone! Introduction to HIIT Dr. Ali redefined how people think about high-intensity interval training. Many believe HIIT is not accessible to them, but Dr. Novitsky is here to tell them it is. HIIT can be adapted to any fitness level, and she explained how even simple activities like walking can be turned into a HIIT workout. Muscles and Mindset Program Dr. Novitsky introduced her Muscles and Mindset program, which is designed for anyone who wants to engage in strength training. The program is structured in three levels to accommodate different fitness abilities, including those who may need to exercise from a chair. This program will be available starting June 17th, and she encouraged listeners to join the waitlist. Benefits of HIIT Dr. Ali explored the numerous benefits of HIIT, including: Cardiovascular Health: HIIT improves heart health by making the heart work harder under mild stress, which in turn makes it more efficient at rest. Time Efficiency: HIIT allows people to get a lot done in a shorter amount of time, making it perfect for those with busy schedules. Accessibility: HIIT can be tailored to any fitness level, making it a versatile option for everyone. Total Daily Energy Expenditure (TDEE) Dr. Novitsky broke down the components of TDEE, explaining how HIIT can significantly impact daily calorie burn. She discussed: Basal Metabolic Rate (BMR) Exercise Activity Thermogenesis (EAT) Non-Exercise Activity Thermogenesis (NEAT) Afterburn Effect (EPOC) Growth Hormone and Muscle Mass HIIT promotes the production of growth hormone, which is crucial for muscle repair and building. More muscle mass means a higher BMR, which helps in burning more calories even at rest. Practical Tips Dr. Ali provided practical tips on how to incorporate HIIT into routines, even for beginners. Simple activities like walking faster for 20 seconds and then slower for 40 seconds can be an effective HIIT workout. Mental Health Benefits HIIT is not just good for the body; it's also a mood elevator. A quick 10-minute HIIT session can boost mental health and leave one feeling accomplished. Addressing Common Concerns Dr. Novitsky addressed common concerns and misconceptions about HIIT, emphasizing that it is a time-saver and can be easily integrated into any fitness routine. She also touched on how HIIT can help normalize hunger hormones like ghrelin and leptin, and improve insulin sensitivity. Conclusion Dr. Ali wrapped up the episode by encouraging listeners to try a simple HIIT workout and not to be intimidated by fancy terminology. She also highlighted the various programs offered, including Transform® 8.0, 31 Days of FIT, and the upcoming Muscles and Mindset program. Thank you for tuning in! Dr. Novitsky is excited to bring more valuable content and help achieve optimal health, both physically and mentally. Subscribe today to continue your journey toward optimal health every week! Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - Catching Up and Personal Reflections 00:00:49 - Introduction to High-Intensity Interval Training (HIIT) 00:01:21 - Redefining Accessibility of HIIT 00:01:32 - Overview of Muscles and Mindset Program 00:02:14 - Importance of Strength Training and Nutrition 00:02:47 - Launch Details of Muscles and Mindset Program 00:03:08 - Levels of the Muscles and Mindset Program 00:04:02 - Transform® Program for Women Physicians00:04:23 - Benefits of HIIT for Cardiovascular Health 00:05:05 - HIIT Accessibility for Everyone 00:05:26 - Total Daily Energy Expenditure (TDEE) Explained 00:06:08 - Components of TDEE: Basal Metabolic Rate, Exercise, and Digestion 00:07:01 - HIIT and Afterburn Effect 00:07:23 - HIIT and Growth Hormone Production 00:08:07 - Accessibility of HIIT for Different Fitness Levels 00:09:00 - Examples of HIIT Exercises 00:10:04 - Personal Coffee Break and Reflections 00:10:26 - Incorporating HIIT into Existing Routines 00:10:57 - HIIT and Body Composition 00:12:01 - Designing Effective Strength Training Routines 00:13:04 - Benefits of HIIT for Muscle Maintenance and Fat Loss 00:14:08 - EPOC and Afterburn Effect Explained 00:15:02 - Walking as Exercise and Its Importance 00:15:57 - HIIT's Impact on Visceral Body Fat 00:17:11 - Summary of HIIT Benefits 00:18:05 - HIIT as a Mood Elevator and Time Saver 00:19:00 - Flexibility in Exercise Routines 00:19:49 - HIIT and Hunger Hormones 00:20:53 - HIIT and Insulin Sensitivity 00:21:36 - Practical HIIT Exercise: Walking Intervals 00:22:06 - Closing Remarks and Upcoming Programs Resources: Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist 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.*

Anabolism or Catabolism? Muscle Maintenance or Fat Loss? In this episode of the Muscles and Mindset podcast, obesity medicine expert and fitness guru, Dr. Ali Novitsky explores the intriguing topic of catabolic and anabolic weight loss. The discussion is centered on how to attain optimal body composition by balancing muscle maintenance and fat loss. Introduction to Catabolic and Anabolic States Catabolic State: Defined as the state of breaking down tissues, essential for fat loss. Common catabolic activities include being in a calorie deficit and engaging in endurance exercises. Anabolic State: This state involves building up tissues, crucial for muscle maintenance and growth. Key anabolic activities include consuming adequate protein and strength training. Balancing Both States: The aim is to find a balance between catabolic and anabolic states to maintain muscle mass while losing body fat. This balance is crucial for achieving optimal weight loss and body composition. Misconceptions in Diet Culture: Traditional "eat less, move more" advice often leads to a purely catabolic state, resulting in muscle loss. Some have been advised not to exercise to maintain a catabolic state, which is not ideal for long-term health and muscle maintenance. Total Daily Energy Expenditure (TDEE): TDEE includes basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), exercise activity thermogenesis (EAT), and the thermic effect of food (TEF). Maintaining muscle mass increases BMR, which is essential for long-term fat loss. Exercise and Nutrition Strategies: Effective exercise strategies include high-intensity interval training (HIIT) to promote the afterburn effect (EPOC), aiding muscle rebuilding. A balanced nutrition approach, such as the one Dr. Novitsky advocates in her Mindful Macros program, is crucial. This involves a mild calorie deficit, adequate protein intake, and strength training. The Role of Insulin: Insulin, an anabolic hormone, is necessary for muscle maintenance. Different macronutrients impact insulin levels differently, with carbohydrates having the highest impact. Dietary Approaches: Ketogenic diets can lead to significant weight loss but may result in muscle loss if not properly managed. High carbohydrate diets can lead to fat gain if not balanced with adequate protein and exercise. Practical Application: Achieving optimal weight loss involves finding a mild calorie deficit, consuming adequate protein, and engaging in strength training. The Mindful Macros program assists clients in finding a balanced state between catabolic and anabolic processes for sustainable weight loss and muscle maintenance. Program Announcements: GLP-1 Optimal Weight Loss Program: A new and successful program with an amazing community. Transform® 8.0: A comprehensive six-month program starting soon, with early enrollment bonuses. 31 Days of FIT: A do-it-yourself program with 11-minute daily workouts. Fit Woman Collective: A community-focused program with extensive content for self-guided improvement. Conclusion: This episode is packed with valuable insights into achieving optimal weight loss by balancing catabolic and anabolic states. Dr. Novitsky encourages listeners to reach out with any questions and to explore the various programs available for further support. Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - Introduction to This Week's Topic 00:00:50 - Understanding Catabolic and Anabolic Weight Loss 00:02:04 - Personal Story: Daughter's Birthday Surprise 00:03:49 - Importance of Balancing Catabolic and Anabolic States 00:05:06 - Misunderstandings in Diet Culture 00:07:03 - Total Daily Energy Expenditure Explained 00:09:02 - Importance of Basal Metabolic Rate 00:11:00 - Benefits of Exercise Beyond Weight Loss 00:11:22 - Anabolic Hormones and Insulin 00:13:00 - Challenges of Ketogenic Diets for Muscle Maintenance 00:15:54 - High Carbohydrate Diets and Insulin Response 00:16:48 - Finding the Balance Between Catabolic and Anabolic States 00:18:01 - Key Components of Optimal Weight Loss 00:19:33 - Balanced Nutrition for Lean Body Mass 00:20:09 - Gaining Muscle Mass for a Lean Look 00:20:42 - Conclusion and Program Announcements Resources Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist 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.*

Transforming Spaces and Minds: A Journey of Decluttering and Self-Discovery In this week's episode of "Muscles and Mindset," Ali Novitsky, MD shares a personal update, revealing that she recently rented a 15-foot dumpster as a Mother's Day gift to herself and went on a de-junking spree. Alongside her husband Mark, she cleaned out their garage, discarding items that had been unused for 12 years, which felt incredibly liberating. She also mentions making some upgrades around the house, including a new sauna room and a soon-to-be-finished studio for recording content. Topic Discussion The episode focuses on facing recurring, tough issues that continue to surface in our lives. Dr. Novitsky discusses unresolved emotional issues such as body image concerns, people-pleasing behaviors, and feelings of unfulfillment, emphasizing that these issues will persist until addressed. She shares a personal story about feeling unappreciated on Mother's Day and how confronting those uncomfortable feelings allowed her to move on quickly and feel more empowered. Additionally, she talks about how old patterns and thoughts, particularly related to body image and weight loss, can resurface during stressful times. The key, she notes, is not to push these feelings away but to acknowledge them and understand their underlying messages. The core of this episode is about facing unresolved emotional issues that keep resurfacing in our lives. Here are some key points: Emotional Baggage: We all have unresolved issues that we can't hide from. These issues often resurface during stressful times. Personal Example: Dr. Ali shares a personal story about feeling unappreciated on Mother's Day. Despite knowing that her family appreciates her, she felt disappointed. She decided to voice her feelings, which was a big step as she often struggles with setting boundaries and expressing her needs. Body Image: Dr. Ali discuss how old patterns and thoughts about body image can resurface, especially during stressful times. It's crucial to acknowledge these thoughts and feelings rather than suppress them. Feeling Unfulfilled: Dr. Ali talks about the importance of identifying what makes us feel unfulfilled and taking steps to address it. It's easy to blame external factors, but true fulfillment comes from within. Practical Tips Acknowledge Your Feelings: Don't push away negative thoughts or feelings. Acknowledge them and try to understand what they are telling you. Voice Your Needs: It's important to express your needs and feelings, even if it feels uncomfortable. Self-Compassion: Surround yourself with compassion, especially when dealing with body image issues or feelings of unfulfillment. Program Updates Dr. Ali also provides exciting updates about ongoing and upcoming programs, including the GLP-1 Weight Loss program, Transform® 8.0, 31 Days of FIT, Fit Woman Collective, and an upcoming retreat in the Berkshires. Additionally, there's a new program called Muscles and Mindset on the horizon, which will offer a cost-effective strength training regimen for anyone on a health journey.   Timestamps 00:00:00 - Introduction and Episode Title Dilemma 00:00:47 - Renting a Dumpster and Decluttering 00:02:42 - Home Renovations and Sauna Room 00:05:33 - Creating a Home Studio 00:06:06 - Importance of Decluttering and Minimalism 00:06:17 - Main Topic Introduction: You Can't Hide 00:07:01 - Addressing Emotional Baggage 00:08:06 - Personal Example: Boundary Breaches and People-Pleasing 00:09:00 - Mother's Day Disappointment and Voicing Feelings 00:12:26 - Weight Loss Journey and Body Dysmorphia 00:15:36 - Handling Old Thought Patterns and Stress 00:18:26 - Feeling Unfulfilled and Seeking Fulfillment 00:20:02 - Identifying and Voicing Hidden Feelings 00:20:45 - GLP-1 Weight Loss Program 00:21:17 - Transform 8.0 Program Details 00:21:58 - 31 Days of Fit Program 00:22:09 - Fit Woman Collective Program 00:22:30 - Berkshires Retreat and Upcoming Programs 00:22:51 - Muscles and Mindset Program Introduction 00:23:41 - Conclusion and Sign-Off Resources Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist 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.*

While psychiatric medications can be essential for improving mental health, they often come with unwanted side effects, including weight gain. Historically, a lack of integration between psychiatrists and other healthcare providers has meant that the impact of these medications on weight has often been overlooked.Today, I'm excited to bring Dr. Mark Novitsky (husband of Dr. Ali Novitsky!) into the conversation, who is board-certified in child and adolescent psychiatry, adult psychiatry, and obesity medicine. Dr. Novitsky emphasizes a therapy-first approach and promotes healthy lifestyle choices for his patients, addressing issues like ADHD, anxiety, and depression through holistic strategies that include sleep habits, exercise, and nutrition.In this episode, we'll be exploring the relationship between psychiatric medications and weight gain, common medications that may influence weight changes, the role of genetic testing in personalized treatment, and practical strategies for managing weight concerns associated with ADHD and psychiatric medications.ReferencesNovitsky MD Boutique Mind DoctorsThe Fit Collective™The 31 Days of Fit ProgramOptimizing GLP-1 Weight Loss for High-Performing WomenAudio Stamps01:13 - We hear about Dr. Mark Novitsky's background and how he helps people.09:44 - Dr. Novitsky shares some common antidepressant and antipsychotic medications that can cause weight gain due to increased appetite.15:58 - Dr. Novitsky introduces the three pillars of health and digs into why exercise is crucial for overall mental and physical health. 19:35 - We discover strategies for improving sleep hygiene, which is key for improving your mental and physical well-being.29:43 - Dr. Novitsky discusses how ADD and ADHD can impact someone's relationship with food.Quotes“There are certain medications that we know of as practitioners that are going to result in more weight gain.” - Dr. Mark Novitsky“The ones that tend to fix things quickest, the atypical antipsychotics, tend to cause some weight gain. The problem is, if I'm doing my job and fixing someone quickly in terms of the psych meds, then it might actually be pushing them in the wrong direction.” - Dr. Mark Novitsky“Sometimes the path that isn't the quickest is the best.” - Matthea Rentea MD“We can actually see a lot of the genes that are going to determine what type of emotional eating pattern people are going to follow.” - Matthea Rentea MD“If you're not sleeping well, you don't want to go down that road of getting one of these other heavier duty sleep meds thrown your way because it's going to increase the appetite.” - Dr. Mark Novitsky“You should be the captain of your team in terms of your mental health treatment and your obesity medicine treatment.” - Dr. Mark NovitskyAll of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Optimal GLP-1 Weight Loss: Beyond Medication with Dr. Ali Novitsky In this enlightening episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the intricate world of GLP-1 agonists and their significant role in aiding weight loss. However, the focus extends beyond the medication itself. Dr. Novitsky explores a holistic approach to weight loss, emphasizing the integration of lifestyle modifications, a deep understanding of hormonal responses, and the mental aspects of weight management. Key Points Discussed: Understanding GLP-1 Agonists: The episode begins with an insightful explanation of how GLP-1 agonists function not merely as medications but as essential tools for balancing metabolic health. These medications are highlighted for their effectiveness in normalizing insulin and leptin resistance, critical factors in weight management. Insulin and Leptin Resistance: Dr. Novitsky elaborates on the challenges posed by insulin and leptin resistance to weight loss, discussing the roles of these hormones in nutrient storage, fat gain, fat storage, and energy balance, and how resistance to them can obstruct weight loss efforts. The Role of GLP-1 Agonists: The discussion moves on to how GLP-1 agonists can alleviate the effects of insulin and leptin resistance, aiding those struggling with weight loss despite maintaining healthy lifestyle habits. Integrating Lifestyle Changes: Emphasizing the importance of diet and exercise alongside GLP-1 agonist therapy, Dr. Novitsky advocates for personalized approaches to diet, including nutrition audits, to tailor dietary habits to individual needs. Exercise Recommendations: Advice on exercise, especially strength training, its frequency, and duration, is provided to enhance the weight loss effects of GLP-1 agonists without significantly increasing hunger. Mindset and Emotional Regulation: A major focus of the episode is on the psychological dimensions of weight loss, where cognitive behavioral strategies for managing emotional eating and stress are explored, underscoring their importance in a successful weight loss journey. Community and Support: The significance of a supportive community and professional guidance is stressed, particularly for individuals navigating weight loss challenges with GLP-1 agonists. Conclusion: Dr. Novitsky wraps up the episode by positioning GLP-1 agonists within a broader, holistic health and weight management strategy. By tackling dietary habits, exercise routines, and mental health, the effectiveness of these medications can be maximized to support sustainable weight loss. The episode reinforces the message that achieving optimal health encompasses more than medication; it involves a comprehensive understanding and response to the body's needs, mental health nurturing, and informed lifestyle decisions. The Muscles and Mindset Podcast promises to continue exploring the dynamic interplay between physical and mental health in its subsequent episodes. Timestamped Chapters: 00:00:00 - Introduction to the Podcast Introduction and overview of the podcast's purpose, focusing on understanding the body for optimal health. 00:00:18 - Overview of GLP-1 for Weight Loss Discussion on the role of GLP-1 agonists in weight loss, emphasizing its impact beyond just medication. 00:01:01 - Hormonal Impact of GLP-1 Agonists Explanation of how GLP-1 agonists affect insulin and leptin resistance, crucial hormones in weight management. 00:02:14 - Lifestyle and Medication How GLP-1 agonists complement lifestyle changes in diet and exercise to normalize metabolic health. 00:04:47 - Addressing Weight Loss Plateaus Understanding the role of GLP-1 agonists in overcoming weight loss plateaus and normalizing metabolic rates. 00:05:08 - Common Concerns with GLP-1 Treatment Addressing common questions and concerns regarding the effectiveness of GLP-1 agonists in weight loss. 00:06:14 - Importance of Nutrition Audit The necessity of a nutrition audit to tailor dietary needs to individual metabolic health. 00:07:08 - Long-term Maintenance of Weight Loss Discussion on the sustainability of weight loss and the continuous use of GLP-1 agonists. 00:08:13 - Finding Your Forever Plan Strategies to develop long-term sustainable habits for maintaining weight loss. 00:09:48 - Customizing Eating Styles Exploring different eating styles like intuitive eating, mindful eating, and macro-calculated eating to suit individual preferences. 00:10:09 - Importance of Protein in Diet Emphasizing the role of protein in maintaining muscle mass and supporting weight loss. 00:12:16 - Exercise Recommendations Guidelines on effective exercise routines that complement GLP-1 treatment for weight loss. 00:14:45 - Managing Exercise and Hunger Balancing exercise intensity to manage hunger and optimize weight loss with GLP-1 agonists. 00:18:06 - Optimizing Exercise for GLP-1 Assisted Weight Loss Tailoring exercise routines to maximize the benefits of GLP-1 agonists in weight loss. 00:20:25 - Understanding Plateaus and Metabolism Insights into managing weight loss plateaus and boosting metabolism through strategic exercise and diet. 00:22:20 - Steps and Cardiovascular Health The importance of step count and cardiovascular health in the context of GLP-1 assisted weight loss. 00:24:39 - Total Daily Energy Expenditure Breakdown of components contributing to total daily energy expenditure and strategies to optimize it. 00:26:14 - Mindset and Cognitive Behavioral Therapy The role of mindset and cognitive behavioral therapy in supporting weight loss and managing eating behaviors. 00:29:48 - Challenging Unhelpful Thinking Patterns Techniques to identify and modify thinking patterns that hinder weight loss efforts. 00:34:31 - Integrating Tools for Weight Loss Success Summary of integrating medication, nutrition, exercise, and mindset work to optimize weight loss with GLP-1 agonists. Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist 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.*

Tackling Our Big Bully Beliefs In this enlightening episode of "Muscles and Mindset," Dr. Ali Novitsky delves into the intricate world of our internal dialogues and examines how they can often morph into personal bullies, hindering our health and wellness journeys. Through insightful discussion, Dr. Novitsky sheds light on the common "bully beliefs" that many individuals wrestle with and offers practical strategies for reframing these thoughts to foster a positive progression. All-or-None Thinking The episode opens with an acknowledgment of the fact that individuals are their most frequent conversation partners, highlighting the importance of nurturing a kind and supportive internal dialogue. Dr. Novitsky then navigates through a series of self-sabotaging beliefs starting with all-or-none thinking, emphasizing the need to abandon this black-and-white perspective in favor of embracing the nuanced realities of life. Should Statements, Jumping to Conclusions, & Personalization Moving forward, the concept of "should" statements is addressed, with Dr. Novitsky advocating for the replacement of "should" with "could" to cultivate a mindset of growth and openness. The discussion progresses to the pitfalls of jumping to conclusions and personalization, where Dr. Novitsky encourages listeners to adopt curiosity over fear and to distinguish between what is and isn't within their control. Disqualifying the Positive Additionally, the episode tackles the tendencies to disqualify positive achievements and succumb to a negative mental filter. Dr. Novitsky stresses the importance of acknowledging and celebrating successes, as well as focusing on the positive aspects of experiences rather than being overshadowed by negativity. Throughout the episode, Dr. Novitsky enriches the dialogue with personal anecdotes, including a relatable story about the learning experience from being scammed while purchasing Taylor Swift tickets, illustrating the power of reframing experiences and practicing self-forgiveness. In conclusion, Dr. Novitsky invites listeners to introspect on their own bully thoughts and apply the discussed strategies to regain control over their well-being. Moreover, the episode features an exciting announcement about the launch of the Optimal GLP-1 Weight Loss program, a collaborative effort with fellow obesity medicine specialists designed to offer comprehensive support in nutrition, exercise, mindset, and emotional regulation. Listeners are encouraged to check out the link in the comments for more information on the new program and to tune in for future episodes of "Muscles and Mindset" for more insights on enhancing health and fitness. Timestamps 00:00:03 - Introduction and Thought Spirals 00:00:25 - Addressing Bully Beliefs 00:01:08 - Personal Updates and Travel Plans 00:01:50 - Coaching Softball and Learning to Slide 00:02:22 - All-or-None Thinking 00:03:29 - Making the Next Best Decision 00:04:53 - The "Should" Statements 00:06:40 - Decision Fatigue and Indecisiveness 00:07:56 - Emotional Regulation and Jumping to Conclusions 00:09:31 - Curiosity Over Conclusions 00:10:57 - Disappointment and Reframing 00:13:47 - Personalization and Control 00:15:03 - Different Results Require Different Actions 00:16:06 - Setting Boundaries and Personalization 00:17:09 - Qualifying the Positive 00:18:44 - Mental Filters and Event Ruiners 00:19:39 - Recap and Strategies Against Bullying Thoughts 00:20:23 - Launch Announcement for Optimal GLP-1 Weight Loss Program Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link 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*

In a compelling episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the challenging topic of weight loss plateaus, with a specific focus on the impact of GLP-1 agonist use. This discussion is not limited to those using GLP-1 agonists but extends to anyone facing a weight loss plateau.   Rethinking Weight Loss Plateaus Dr. Novitsky begins by redefining weight loss plateaus, encouraging listeners to view them not as setbacks but as opportunities for reflection and adjustment in their weight loss journey. She outlines a plateau as a period where no weight change is observed for about six weeks, despite consistent efforts, emphasizing the body's adaptation process during this phase.   GLP-1 Agonists and Weight Management The episode highlights the role of GLP-1 agonists as one of the four pillars of obesity medicine, which also include nutrition, exercise, and mindset. Dr. Novitsky stresses that while GLP-1 agonists can significantly aid in weight loss, they should be integrated with the other three pillars for effective weight management.   Breaking Through Plateaus Strategies for overcoming plateaus are shared, with a special emphasis on the importance of maintaining or even increasing muscle mass. Dr. Novitsky discusses how muscle mass affects basal metabolic rate and how strength training and proper nutrition can help maintain muscle, thereby aiding in breaking through weight loss plateaus.   Importance of Nutrition and Exercise A strategic approach to nutrition and exercise is deemed crucial. Dr. Novitsky recommends an average protein intake and a regular strength training routine to maintain muscle mass without excessively increasing hunger.   The Impact of Mindset A significant portion of the episode is dedicated to the mindset required for successful weight loss, including the importance of long-term commitment and aligning thoughts with weight loss goals. Dr. Novitsky also addresses the societal stigma and misconceptions surrounding the use of GLP-1 agonists for weight loss.   Webinar and Weight Loss Program Dr. Novitsky announces an upcoming webinar on April 19th, 2024 to further discuss the topics covered in the podcast and introduce the new GLP-1 Optimal Weight Loss Program. This program offers a comprehensive approach to tackle weight loss, starting May 1st, by working directly with obesity medicine physicians.   Episode Conclusion The episode provides a thorough examination of weight loss plateaus, particularly in the context of GLP-1 agonist use, offering insights into overcoming these hurdles by embracing plateaus and focusing on muscle maintenance. Dr. Novitsky invites listeners to share the episode and join the upcoming webinar for more in-depth information on optimizing weight loss with GLP-1 agonists. Listeners are encouraged to nurture both their muscles and mindset as they journey through their weight loss endeavors.   Takeaways Plateaus are a normal part of the weight loss journey and should be embraced. Maintaining or gaining muscle mass during plateaus can prevent a decrease in basal metabolic rate. The four pillars of obesity medicine are mindset, nutrition, exercise, and medication. Proper nutrition and strength training are essential for maintaining muscle mass. Plateaus can be an opportunity to reflect, make changes, and regain momentum.   Timestamps Introduction to the Muscles & Mindset Podcast: 00:00:00-00:00:11 Discussion on Weight Loss Plateaus: 00:00:19-00:00:30 Importance of Plateaus and Reflection: 00:00:30-00:01:03 Personal Anecdote and Softball Coaching: 00:01:14-00:01:45 Plateaus in General: 00:01:46-00:02:17 Science Behind Plateaus: 00:02:18-00:03:22 Definition of a Plateau: 00:03:22-00:04:03 Maintenance and Reverse Dieting: 00:04:03-00:05:52 Leptin Resistance and Weight Loss: 00:06:13-00:07:48 Discussion on GLP-1 Agonists: 00:07:49-00:11:58 Decision to Use GLP-1 Agonists: 00:11:58-00:12:19 GLP-1 Agonists as Tools: 00:12:08-00:13:02 Weight Loss Plateaus on GLP-1 Agonists: 00:13:02-00:15:22 Maintaining Muscle Mass: 00:15:22-00:18:33 Nutrition and Strength Training: 00:18:34-00:19:57 GLP-1 Program Details: 00:20:08-00:21:52 Nutrition Audits and Reevaluation: 00:23:28-00:24:22 Upcoming Webinar and Program Details: 00:24:33-00:25:27   Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link 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*

Summary In the latest episode of the "Muscles and Mindset Podcast," titled "Optimal GLP-1 Weight Loss," Dr. Ali Novitsky explores the innovative approach to weight loss through the lens of GLP-1 agonists. Dr. Novitsky begins the discussion by shedding light on the pivotal role of GLP-1 agonists in the weight loss journey, explaining how these medications can be transformative for individuals grappling with weight management challenges. She underscores the necessity of integrating key elements of obesity medicine—nutrition, exercise, and mindset work—alongside these medications to foster comprehensive wellness. Delving deeper, Dr. Novitsky examines the influence of hormones such as leptin, ghrelin, insulin, and cortisol on the weight loss process, especially when coupled with GLP-1 agonists. She elucidates how these medications aid in regulating satiety and slowing gastric emptying, while also emphasizing the criticality of preserving muscle mass through suitable protein consumption and strength training. A significant portion of the episode is dedicated to the exploration of cognitive behavioral therapy as a tool for emotional and mental health management during the weight loss journey. Dr. Novitsky discusses the importance of emotional regulation and recognizing cognitive distortions to support enduring weight loss endeavors. Dr. Novitsky introduces her forthcoming program, "Optimal GLP-1 Weight Loss," tailored for high-performing women who are current users of GLP-1 agonists. This program promises personalized coaching, bespoke exercise routines, nutritional advice, and emotional support, all aimed at helping participants reach their weight loss objectives effectively. Additionally, Dr. Novitsky mentions upcoming webinars for those interested in learning more about the program and registration details. She also talks about a separate series tailored for healthcare providers who prescribe GLP-1 agonists, with the goal of enhancing their patient care approaches. In summary, the episode emphasizes a holistic approach to weight loss, advocating for the integration of medication, nutrition, exercise, and mindset work for optimal outcomes. Dr. Novitsky expresses her enthusiasm for continuing to support individuals on their weight loss journeys and empowering them to take charge of their health through the "Muscles and Mindset Podcast."    Takeaways GLP-1 agonists can be life-changing for weight loss, but they are not a standalone solution. The other three pillars of obesity medicine (nutrition, exercise, and mindset work) are crucial for optimal weight loss. Hormones like leptin and ghrelin play a role in weight loss and can be improved with medication and lifestyle changes. Emotional regulation and cognitive behavioral therapy are important for managing emotions and thoughts related to food. Maintaining muscle mass is essential for successful weight loss. Ali offers a program, Optimal GLP-1 Weight Loss, for high-performing women on a GLP-1 agonist.   Timestamp Chapters 00:00:00 - Introduction to the podcast 00:05:30 - Coaching Softball Teams and Vacation Stories 00:10:07 - GLP-1 Agonists and Weight Loss 00:16:09 - Four Pillars of Obesity Medicine 00:18:27 - Coping with Medication Shortages 00:20:02 - Details of the Optimal Weight Loss Program 00:23:00 - Options for Different Support Programs 00:24:47 - Information for Providers on GLP-1 Weight Loss Program   Resources 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link 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*