The Metabolism, Muscles, and Mindset Podcast

Part III of The Stress Series w/ Dr. Ali Novitsky, MD – Obesity Medicine Expert and Exercise Guru Finding Your Thrive Zone - Stress Management for Optimal Productivity In this empowering episode of Metabolism, Muscles, and Mindset, Dr. Ali Novitsky explores a fresh perspective on stress. Instead of viewing stress as a burden, she dives into how it can be harnessed as a tool for growth and resilience. Sharing personal insights, practical strategies, and science-backed advice, Ali walks listeners through how to turn stress into a powerful ally for thriving in both body and mind. Key Takeaways: Shift Your Mindset Around Stress: Not all stress is bad. By viewing it as a tool, we can transform stress into a positive force that helps us grow. Leverage Physical and Mental Strategies: Practical tools like exercise, mindfulness, and controlled breathing can help us navigate stress effectively and enhance resilience. Personalize Your Stress Management Plan: Each person's stress response is unique. By tailoring your approach, you can better manage stress in a way that fits your life. Embrace Stress as a Part of Life: Rather than avoiding stress, embracing and learning to manage it can lead to greater mental clarity, improved health, and a more balanced life. Dr. Ali Novitsky highly recommends revisiting all three parts of this stress series to fully grasp the concepts and apply them to your life. She encourages listeners to reflect on their own stress levels and find their optimal zones for productivity and rest. Timestamps: 00:00:05 - Introduction and Retreat Recap00:00:47 - Stress Zones for Productivity00:01:08 - Optimal Stress Levels00:01:39 - Perception of Stress00:02:11 - Embracing Productive Stress00:02:32 - Pool Heater Example00:03:03 - Managing Stress Levels00:03:14 - Identifying Stress Symptoms00:03:57 - Productivity Zone Behaviors00:05:01 - Sarcasm as a Productivity Indicator00:05:33 - Restlessness and Exiting Productivity Zone00:06:28 - Dysregulation at High Stress Levels00:07:10 - Impact of High Stress on Productivity00:07:31 - Addressing Stress in Others00:08:14 - Transitioning to Rest Zone00:08:57 - De-escalating Stress for Vacation00:09:38 - Non-Optimal Stress Levels00:10:22 - Leadership and Team Stress00:11:05 - Communication and Team Dynamics00:12:00 - Summary of Stress Management00:13:05 - Recommendations for Stress Trilogy00:13:47 - Upcoming Webinar on GLP-100:14:40 - Upcoming Podcast Series on Nutrition Strategy00:15:02 - Transform 9.0 Program and Other Offerings Resources: The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠. Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠⁠. Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠. Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠. Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠⁠. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠ Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠ *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

Episode II of The Stress Series: The Somatic Stress Scale Explained - How to Identify and Manage Your Stress  Hello, everyone! It's fantastic to be back this week as we dive into the next part of our series on stress. In our first episode, we explored the physiological response to stress and discussed how stress itself isn't inherently bad. However, too much stress can lead to negative physiological responses. Today, we're going to delve deeper into managing stress by introducing a powerful tool: the stress scale. In this episode, Dr. Ali Novitsky, obesity medicine expert and exercise guru, guides listeners through the concept of the stress scale, a tool inspired by Dialectical Behavioral Therapy (DBT). This episode explores how this scale can help identify and manage stress levels effectively. With the stress scale, it's not just about numbers; it’s about recognizing the unique symptoms experienced at various stress levels and using that awareness to improve interpersonal relationships and overall well-being. To illustrate the impact of stress on daily life, Dr. Novitsky shares a personal story about her dog, whose schedule gets thrown off after boarding. This leads to early morning wake-ups and disrupted sleep, contributing to increased stress levels for Dr. Novitsky herself. This relatable story highlights how seemingly small, everyday events can impact our stress scale and overall state of well-being. The stress scale ranges from 1 to 10, with 1 being the lowest level of stress and 10 the highest. Here’s a quick look at each level: 1: Complete relaxation, like a sun-induced daze on a beach. 2: Rested state with mild thoughts and feelings, without significant decisions. 3: Awareness and light social interaction, maybe a casual conversation. 4: Decision-making and more body movement, actively engaged. 5: Potential conflict with noticeable fidgeting and body movements. 6: Sarcasm, signaling a desire to disengage socially. 7: Physiological symptoms like a higher heart rate and faster breathing. 8: Reactivity with out-of-proportion responses to minor triggers. 9: Isolation and complete avoidance of social interactions. 10: Extreme stress, leading to yelling and strong emotional expression. Creating a personalized somatic stress scale requires time and mindfulness. Dr. Novitsky recommends using a piece of paper labeled 1 through 10 and noting specific symptoms at each level. Involving a partner can make this process even more insightful, as they can observe and help identify behaviors that may go unnoticed. Understanding your stress scale helps manage stress effectively: 7 or above: Use distraction techniques to lower stress levels. 4 to 6: Employ daily emotional regulation tools to stay productive. 4 or below: Focus on rest and recovery to recharge. Resources: The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠. Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠. Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠. Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠. Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠ *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

In the latest episode of "Metabolism, Muscles, and Mindset," host Ali Novitsky, MD, an obesity medicine doctor and fitness guru, delves into the intricate relationship between stress and health. This episode marks the beginning of a three-part series dedicated to understanding stress, its physiological impacts, and effective management strategies. 00:00:00 - Introduction and Episode Overview 00:00:11 - Recent Travels and Conferences 00:00:32 - Stress and Health: An Overview 00:00:53 - Upcoming Episodes Breakdown 00:01:04 - Episode 1: Stress and Your Body 00:01:35 - Episode 2: Understanding Your Stress Scale 00:01:57 - Episode 3: Finding Your Thrive Zone00:02:07 - Personal Story: Empathetic Daughter 00:02:50 - Impact of Stress on Others 00:03:21 - Ownership of Stress Response 00:03:42 - The Science of Stress Response 00:04:14 - Cortisol and Its Impact 00:05:08 - High Stress Responders and Weight Loss 00:06:03 - The Role of Cortisol in Blood Sugar Regulation 00:07:08 - Chronic Stress and Burnout 00:08:02 - Cortisol and Insulin Interaction 00:09:39 - Stress, Sleep, and Blood Sugar 00:10:41 - Stress Scale and Sleep Deprivation 00:11:14 - Types of Stress Responders 00:12:12 - Genetic Factors in Stress Response 00:13:02 - Tools for Managing Stress 00:14:17 - Personal Experience with Stress Modeling 00:15:10 - Managing Stress Productively 00:15:51 - Importance of Stress Management 00:16:02 - Cognitive Behavioral Therapy (CBT) and Stress 00:16:24 - Dialectical Behavioral Therapy (DBT) and Stress 00:17:07 - Interpersonal Communication and Stress 00:17:49 - Recap and Episode 2 Preview 00:18:52 - Program Offerings and Conclusion Resources: The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠. Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠. Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠. Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠. Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠ *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

In this episode, Dr. Ali Novitsky dives deep into the often-overlooked side of weight loss: tracking progress the right way. Discover why every week won’t be a weight-loss week, and how set points, plateaus, and the power of patience play pivotal roles in achieving long-term success. Dr. Novitsky shares eye-opening insights on how to celebrate non-scale victories, why tracking muscle and fat composition beats relying solely on a traditional scale, and the crucial role of protein and sleep in weight management. Tune in to learn why the journey is just as important as the destination, and how embracing realistic expectations can transform your mindset—and results—for the better. 00:00 Introduction: Importance of Tracking Progress 02:26 Understanding Set Points and Plateaus 03:45 Using an InBody Scale for Accurate Progress Tracking 09:35 Troubleshooting Lack of Progress: Addressing Blind Spots 16:12 Factors to Consider in Troubleshooting: Alcohol, Sugar, Sleep, Stress, and Exercise 18:59 Optimal Weight Loss: Slow and Long-Term Focus on Muscle Maintenance Resources: The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠. Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠. Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠. Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠. Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠ *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

In this episode, 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!*

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!*

In this episode, Ali Novitsky introduces the three-part optimal weight loss series and focuses on the topic of evaluation. She discusses the importance of understanding the client's motivation for weight loss, their history of dieting, and their body type. Ali explains the concept of leptin resistance and its impact on weight loss. She also emphasizes the use of an in-body scan to assess muscle mass and body fat percentage. Ali concludes by discussing realistic expectations for weight loss and the importance of preserving 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!*

"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? 🧠 From stigma to science — Dr. Novitsky breaks down why some people stay on GLP-1s long-term and why others might come off. 💡 Key insights on mindset — Learn how lifestyle changes and mental shifts are just as important as the medication. 🔥 Real Talk — There’s no shame in using medication to support your weight loss and metabolic health journey. 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!*

"It's not that we have non-responders. It's that we have unrealistic expectations." - 00:20:38 A 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 Trainingbr

Prioritizing High-Protein Meals On-The-Go   Host: Ali Novitsky, MD Introduction In this episode, Ali Novitsky, MD, returns after an adventurous summer of travel with her family, journeying from Greece to Portland and Banff. She shares insights on maintaining body composition through high-protein meals during her travels. Travel Recap The Novitsky family began their summer exploring Greece’s stunning landscapes and culture. They caught an Olivia Rodrigo concert in Portland, a treat for her daughters who are music enthusiasts, and later explored the breathtaking scenery of Banff, Canada, including Lake Louise and the Northern Lights. Her husband Mark, host of The Boatcast podcast and a talented photographer, captured remarkable photos along the way. Episode Focus: High Protein Meal Ideas Dr. Ali discusses how she maintained her muscle mass and body fat percentage with high-protein meals despite two months of travel. Key Points Discussed Strength Training Without Equipment: Dr. Ali maintained her muscle mass by engaging in equipment-free strength training three times weekly. Dietary Recommendations: She indulged in some treats but prioritized protein intake to sustain her body composition. High Protein Meal Ideas: Breakfast: Options include overnight oats with Greek yogurt, hard-boiled eggs, turkey bacon, tempeh, Bare Bells protein bars, and Starbucks egg white bites. Lunch: A protein-first approach with ingredients like grilled chicken, ground beef, tempeh, tofu, and hard-boiled eggs, offering five high-protein lunch ideas. Snacks: Mini meals such as protein shakes, smoothies, and chicken salad, with vegetarian choices like tofu or tempeh salad. Dinner: Reiterate lunch ideas, focusing on protein-rich appetizers and main courses when dining out, with vegetarian entrées supplemented by preferred proteins. Practical Tips: Keep protein sources prepped in the fridge. Incorporate leftovers creatively into new meals. Emphasize whole foods for better digestion and health. Special Offer: Nutrition Training Program for Healthcare Professionals/Coaches Dr. Ali announces an eight-week intensive nutrition training program with a year-long support system, suitable for healthcare professionals, coaches, and anyone interested in metabolic health. The program includes live weekly calls, workout samples, emotional eating training, and body composition training, offering 48 CME credits for physicians. For more details, visit The Fit Collective Nutrition Training or the show notes link. Conclusion Dr. Ali hopes these high-protein meal ideas inspire listeners to maintain their nutrition goals, whether at home or on the go. She closes the episode with a reminder to take care and stay healthy until next Timestamps 00:00:02 - Introduction and Travel Recap 00:02:34 - High-Protein Meal Ideas Overview 00:03:29 - Maintaining Nutrition While Traveling 00:05:04 - Strength Training Without Equipment 00:05:27 - Dietary Recommendations During Travel 00:08:17 - High-Protein Breakfast Ideas 00:14:09 - High-Protein Lunch Ideas 00:18:04 - High-Protein Snack Ideas 00:19:49 - High-Protein Dinner Ideas 00:22:10 - Vegetarian and Vegan Protein Options 00:23:14 - Nutrition Training Program Overview 00:25:11 - Program Details and Benefits 00:26:03 - Conclusion and Sign-Off Resources The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY. Nutrition Training Program for Healthcare Providers is enrolling now! You can learn more HERE. Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE. Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist HERE. Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

226: Nutrition Training for Healthcare Providers: Bridging the Gap Host: Dr. Ali Novitsky Welcome to another exciting episode of the Muscles & Mindset Podcast! Dr. Ali Novitsky is thrilled to dive into a topic that is both her passion and profession: nutrition. This episode is particularly special as it focuses on bridging the gap in nutrition knowledge for healthcare providers. Introduction Dr. Novitsky begins the episode by sharing a bit about her background and lifelong fascination with nutrition. From a young age, she was deeply interested in how food and exercise impact our bodies. This passion led her to accumulate a vast library of nutrition books and spend weekends discussing diets at GNC. Her journey has been shaped by personal experiences, including being an overweight child, which fueled her interest in nutrition and exercise. The Importance of Nutrition in Healthcare She discusses the critical role nutrition plays in both preventing and treating diseases. Despite its importance, traditional medical training often lacks comprehensive nutrition education, leaving many healthcare providers feeling unprepared to offer nutritional advice to their patients. Dr. Novitsky emphasizes that while doctors are trained to save lives, they are not typically trained to be nutrition experts. Unique Approach Over the years, she has developed a unique approach to nutrition, which she calls "Mindful Macros." This program is designed to make nutrition simple and effective. Dr. Novitsky believes that understanding and implementing basic nutrition strategies can save lives and aims to empower healthcare providers with the knowledge and tools needed to offer sound nutritional advice to their patients. Introducing the Eight Week Nutition Training Program She is excited to announce a new eight-week training program specifically designed for healthcare providers. This program will cover everything she has learned and implemented in her coaching programs over the past several decades. The training will be live, offering participants the opportunity to interact with her and ask questions. Additionally, esteemed colleagues like Dr. Matthea Rentea will contribute her expertise, particularly in areas like obesity medicine and post-bariatric care. Overcoming Obstacles Dr. Novitsky addresses several obstacles that healthcare providers face when it comes to nutrition: Lack of Training: Most medical schools do not offer extensive nutrition education. Time Constraints: Healthcare providers are often too busy to prioritize their own nutrition, let alone advise patients. Simplifying: The plethora of nutrition strategies out there can be overwhelming and at times, contradictory. She assures listeners that her program is designed to make nutrition advice simple and actionable, even for the busiest healthcare providers. Program Details The eight-week program will officially start on October 7th, but early enrollees will gain immediate access to bonus content, including the emotional eating and body composition training series. Participants will also receive a comprehensive provider nutrition training manual and a nutrition audit guide, making it easy to implement these strategies in their practice. Conclusion Dr. Novitsky wraps up the episode by encouraging healthcare providers to sign up for the program. She believes that by bridging the gap in nutrition knowledge, a significant impact can be made on public health. The program offers 12 CMEs for physicians and provides year-long access to all content. For more details and to enroll, visit [thefitcollective.com/nutrition-training]. Thank you for tuning in, and Dr. Novitsky can't wait to help transform your approach to nutrition and healthcare! Until next time, stay healthy and keep learning! Timestamps 00:00:00 - Introduction to Muscles & Mindset Podcast 00:00:20 - Excitement About Nutrition 00:00:32 - Family Background and Sibling Talents 00:01:05 - Brother Chris: The Pulmonary Critical Care Doctor 00:02:00 - Brother Matt: The Internal Medicine Doctor 00:02:43 - Ali's Early Interest in Nutrition 00:03:36 - Teenage Years: Building a Nutrition Library 00:04:09 - Importance of Trying Nutrition Protocols 00:04:40 - Bridging the Gap in Nutrition and Clinical Care 00:05:02 - Medical Training and Nutrition Knowledge 00:06:06 - Importance of Nutrition in Saving Lives 00:07:09 - Eight-Week Training Program for Healthcare Professionals 00:08:04 - Special Cases in Nutrition Management 00:08:46 - Obstacles in Medical Training and Nutrition 00:09:08 - Environmental and Genetic Factors in Nutrition 00:10:02 - Differences in Dairy Between Europe and the U.S. 00:11:07 - Personal Experiment with A2 Milk 00:11:39 - Challenges for Healthcare Providers 00:12:00 - Simplifying Nutrition Advice for Patients 00:13:04 - Flexibility in Nutrition Approaches 00:14:07 - Time Constraints for Healthcare Providers 00:15:01 - Making Nutrition Simple and Effective 00:15:46 - Empowering Healthcare Providers with Nutrition Knowledge 00:16:07 - Preventative Health and Nutrition 00:17:10 - Personal Story: Chronic Benign Neutropenia 00:18:02 - Six-Week Program Details and Access 00:19:05 - Provider Nutrition Training Manual 00:20:09 - Nutrition Audit Guide 00:21:04 - Bridging the Gap in Healthcare with Nutrition and Exercise 00:21:36 - Enrollment Information and Bonus Content Resources The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY. Nutrition Training Program for Healthcare Providers is enrolling now! You can learn more HERE. Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE. Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist HERE. Transform® 9.0 enrollment is open for a January, 2025 waitlist. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

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:

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

Introduction Obesity Medicine expert, Ali Novitsky, MD, is super pumped about today's episode and the next three episodes, which will dive into the fascinating world of nutrition. Recently, she launched the Muscles & Mindset program, a comprehensive year-long strength training program that caters to participants at three different levels. It's an incredible initiative designed to improve overall health and wellness. But optimizing body composition and muscle mass also involves a significant nutritional component, which is why Dr. Ali is dedicating these episodes to exploring various aspects of nutrition. Intuitive Eating In this episode, Dr. Ali delves into the concept of intuitive eating, a method where you listen to your body's natural signals to determine what and when to eat. She shares a heartfelt personal story about her mom's intuitive eating habits, providing a real-world example of how this approach can shape a healthy relationship with food. Dr. Ali discusses the challenges of intuitive eating, particularly when consuming processed foods that can interfere with the body's natural hunger and fullness cues. The episode also explores the Whole30 program, a popular dietary regimen that aims to reset your body's cravings toward healthier options by eliminating certain food groups for 30 days. Dr. Ali explains how Whole30 can be a valuable tool for those looking to recalibrate their eating habits. Healing Your Relationship with Food Dr. Ali emphasizes that intuitive eating is not about achieving specific physical goals like fat loss or muscle gain. Instead, it's about reframing your mental and emotional relationship with food. This compassionate approach encourages individuals to trust their bodies and make food choices based on internal cues rather than external pressures or diet trends. However, Dr. Ali notes that by focusing on eating three servings of protein a day and minimizing processed foods and added sugars, you can likely see secondary physical benefits. This balanced approach helps improve overall well-being without the stress of strict dieting rules. G.O.A.L.S. Principles Dr. Ali introduces her intuitive eating principles using the mnemonic "G.O.A.L.S.": G: Get hungry first. Listen to your body and wait until you feel genuine hunger before eating. O: Observe for fullness. Pay attention to your body's signals and stop eating when you feel satisfied, not overstuffed. A: Allow your feelings. Acknowledge and process your emotions rather than turning to food for comfort. L: Love movement. Incorporate physical activity that you enjoy into your routine, making movement a positive experience. S: Stop perfectionism. Let go of the need for perfect eating habits and embrace a more flexible, forgiving approach to nutrition. These principles, combined with adequate protein intake and limiting added sugars, can help you become an intuitive eater who makes good nutritional decisions. Dr. Ali encourages listeners to adopt these guidelines to foster a healthier relationship with food and their bodies. Conclusion Intuitive eating is a compassionate approach to nutrition that can be particularly useful during vacations, stressful times, or even as a lifestyle. It's a valuable tool to have in your nutritional toolkit, offering a balanced and sustainable way to approach eating without the rigidity of traditional diets. Dr. Ali is excited to continue this nutrition journey with the audience in the upcoming episodes. She teases more insightful discussions and helpful tips on navigating the complex world of nutrition. If you haven't joined the Muscles & Mindset program yet, it's a great place to start. This program not only focuses on strength training but also integrates key nutritional strategies to optimize overall health. Stay tuned for more exciting announcements about her upcoming nutrition program! Dr. Ali invites listeners to take care, embrace the journey of intuitive eating, and look forward to more engaging content in future episodes - including next week's episode on Mindful Macros (spoiler alert!) Timestamps: 00:00:00 - Introduction and Excitement for Upcoming Episodes 00:00:23 - Muscles & Mindset Program Overview 00:00:44 - Importance of Nutrition in Body Composition 00:01:04 - Inspiration from Mediterranean Diet 00:01:26 - Upcoming Nutrition Series Overview 00:01:47 - Concept of True Food Freedom 00:02:08 - Components of Nutrition: Mental, Emotional, Physical 00:02:29 - Introduction to Intuitive Eating 00:02:52 - Story of Intuitive Eating: Corn Flakes Craving 00:03:23 - Challenges with Processed Foods and Intuitive Eating 00:04:05 - Whole30 and Intuitive Eating 00:05:34 - Personal Experience with Intuitive Eating 00:06:16 - Intuitive Eating and Hormonal Cycles 00:07:00 - Intuitive Eating for Health Goals 00:08:02 - Mental and Emotional Recovery through Intuitive Eating 00:08:46 - Biohacking Intuitive Eating 00:09:07 - Recommendations for Successful Intuitive Eating 00:10:02 - Trust Issues with Intuitive Eating 00:10:56 - Toddlers as Intuitive Eaters 00:12:01 - Intuitive Eating Principles: Goals Mnemonic 00:12:22 - G: Get Hungry First 00:12:33 - O: Observe for Fullness 00:13:05 - A: Allow Your Feelings 00:13:33 - L: Love Movement 00:15:02 - S: Stop Perfectionism 00:18:23 - Combining Intuitive Eating Principles 00:19:29 - Benefits of Intuitive Eating 00:19:51 - Intuitive Eating in Different Life Situations 00:20:02 - Conclusion and Upcoming Nutrition Program 00:20:13 - Muscles & Mindset Program Details 00:21:05 - Teaser for Upcoming Nutrition Program 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 podcast was recently featured in the top 100 coaching podcasts on FeedSpot! You can view the list HERE. The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY.

Resistance-Training For Everyone: From Chair Workouts to Advanced Movements In this episode, Ali Novitsky discusses the importance of strength training for beginners and how she has created a program, Muscles & Mindset, to make it accessible and doable. She shares her own experience with starting strength training at a young age and the obstacles that beginners often face. Ali emphasizes that it's never too late to start strength training and that less is more when it comes to workout duration. She also highlights the benefits of strength training, such as maintaining muscle mass, improving insulin resistance, and boosting metabolism. Ali encourages beginners to try her program and shares success stories from her clients, including someone going through chemotherapy who has maintained muscle mass. Dr. Ali's Personal Journey and Realizations Dr. Ali reflects on her strength training journey of more than 30 years.  She started back in the early '90s, a time when it wasn't common for preteen girls to engage in strength training, so it wasn't until her mother-in-law needed a strength training routine that she revisited the basics. Dr. Ali and her 2nd mom, Kathy, recorded a video together called the "mother-in-law workout," which received an overwhelming response. This made her realize the importance of making strength training accessible and comfortable for everyone, regardless of their starting point. Introducing Muscles & Mindset - a Program for all Fitness Levels Dr. Ali expresses excitemebt about her new program, Muscles & Mindset, a year-long training program designed to cater to all levels of fitness. The program is divided into three phases: Phase One: For absolute beginners, including those who may need a chair for support. Phase Two: For those who can move from the ground to standing unassisted but aren't ready for advanced movements. Phase Three: For advanced strength training. Overcoming Common Obstacles Many people feel it's too late to start strength training or don't know where to begin. The goal of Muscles & Mindset is to eliminate these obstacles by providing a program that requires no equipment and can be done from the comfort of your home. Dr. Ali curates every workout, ensuring you understand and feel each movement, which is crucial for beginners. The Importance of Accessibility Strength training should be accessible to everyone. You don't need expensive equipment or a gym membership. The Muscles & Mindset program allows you to train in your pajamas, without shoes, and still achieve great results. The key is consistency and starting with manageable goals, like 10 minutes of training three days a week. Personal Experience and Client Success Dr. Ali has recorded 468 workouts for this program, and even got sore from Phase One due to the deliberate use of muscles. Her mother-in-law has lost 75 pounds without losing muscle mass, thanks to her dedication to strength training. This program is designed to be affordable and effective, costing just $199 for a whole year of access to all three phases. The Science Behind Strength Training Strength training is non-negotiable for maintaining muscle mass, especially as we age. It helps with insulin resistance, bone density, and metabolism. Combining strength training with adequate protein intake is essential for muscle maintenance and growth. Real-Life Impact One of Dr. Ali's clients, who is undergoing chemotherapy, has not lost any muscle mass thanks to the 10-minute, three-day-a-week workouts. This is a testament to the program's effectiveness and accessibility. Final Thoughts Dr. Ali believes in you, and I believes that strength training can be a transformative experience for everyone. Whether you're a beginner, intermediate, or advanced exerciser, Muscles and Mindset has something for you. Let's make this our strongest year yet!  

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.*