The Metabolism, Muscles, and Mindset Podcast

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

Introduction This week’s episode focuses on embracing body acceptance, drawing from recent experiences and insights. Dr. Ali Novitsky shares her inspiration from attending two transformative conferences in Dallas: the Lead Her Summit by Dr. Tiffany Moon and the Pediatric CEO Intensive with Dr. Katrina Skinner. Over a packed 48 hours, she delivered five talks and one workout, surrounded by remarkable women who left her energized and inspired. Main Topic: Embracing Body Acceptance Beginning with a personal story, Dr. Novitsky highlights the importance of recognizing when one is living in their most authentic body and embracing that state. For those who feel they are not yet there, she offers compassionate advice on how to love and accept their current selves while working toward meaningful change. Personal Journey Dr. Novitsky shares her journey with body image, tracing back to her childhood struggles with weight and the negative comments that shaped her self-view. She discusses triggers related to body image, such as difficulties with dress shopping, and recounts how a positive shopping experience with her friend Stacy at Edith’s in Philly helped her navigate these challenges. Body Transformation and Acceptance Reflecting on her significant weight loss at 22 and its impact on her body composition, Dr. Novitsky acknowledges that even while living in her most authentic body, old triggers can resurface. She emphasizes the importance of loving one’s body at every stage, treating it with kindness and respect regardless of its current form. External Judgments and Internal Strength Dr. Novitsky recounts a recent incident where someone commented on her body, triggering old insecurities. She explains how she reframed the experience, understanding that external judgments often reflect others’ perspectives rather than personal truths. She underscores the value of not internalizing such comments and embracing one’s unique traits. Timestamps: 00:00:00 - Introduction to Body Acceptance00:01:57 - Authenticity and Body Compassion00:03:00 - Negative Body Experiences00:04:04 - Personal Story: Overweight Childhood00:05:08 - Dress Shopping Triggers00:06:12 - Loving Your Body Now00:07:05 - Deciding Not to Trade Your Body00:08:00 - Positive Body Attributes00:09:05 - Varicose Veins and Confidence00:10:29 - Wearing Mini Skirts at 4400:11:12 - Overcoming Negative Body Talk00:12:00 - Embracing Physical Appearance00:13:00 - Body Composition and Self-Acceptance00:14:15 - External Comments and Self-Explanation00:16:00 - Compassion and Understanding00:17:03 - Explaining Body Differences to Children00:18:18 - Reflecting on External Judgments00:19:01 - Confidence in the 40s00:20:04 - Body Types and Acceptance00:21:09 - Evaluating Body from an Internal Perspective00:22:14 - Honoring Unique Traits00:23:30 - Celebrating Body Parts You Love00:24:41 - Personal Physical Attributes00:25:54 - Breastfeeding Challenges00:26:38 - Emotional Regulation Through Movement00:27:02 - Honoring Body Desires00:28:05 - Program Offerings and Conclusion Resources: The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠. Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠⁠⁠⁠. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠ Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠ *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

Episode SummaryIn this episode, Dr. Diana Pallin, an obesity medicine specialist, joins Dr. Ali Novitsky to discuss what happens after patients achieve weight loss success.They explore the three most common scenarios—unrealistic goals, surpassing expectations, and the challenge of feeling like it’s never enough. Dr. Pallin emphasizes why focusing on metabolic health, body composition, and sustainability is far more important than the number on the scale.Introduction to the EpisodeOverview of Dr. Diana Pallin’s expertise in obesity medicineWhy long-term weight loss success depends on realistic expectationsPersonal UpdateDr. Pallin reflects on her experience guiding patients through long-term weight management. She shares how setting realistic expectations from day one helps individuals avoid frustration and embrace their progress. She also highlights why metabolic adaptation plays a crucial role in maintaining results and why many patients need to shift their mindset around goal-setting.Episode BreakdownThree Common Weight Loss ScenariosUnrealistic Goals & The Expectation GapWhy many patients aim for goals that medical management alone cannot achieveHow metabolic adaptation limits extreme weight loss through medical treatmentThe importance of a sustainable, stepwise approach to weight lossReaching a Goal But Wanting MoreThe psychological struggle of “never feeling like you’ve arrived”How metabolic health improves beyond just weight lossStrategies to help patients accept and celebrate their progressSurpassing Expectations & The Rare “Unicorn” CasesWhen patients exceed their own expectations through metabolic healingThe importance of focusing on body composition rather than weight aloneWhy strength training, protein intake, and sustainable habits are keyUnderstanding Body Composition & Setting Realistic GoalsThe difference between weight, muscle mass, and body fat percentageWhy the “I, C, and D” body composition models help set expectationsThe importance of body recomposition over extreme weight lossMetabolic Adaptation & The Role of MedicationWhy long-term maintenance is about more than just losing weightHow GLP-1 medications impact metabolic adaptationThe balance between medical intervention, nutrition, and lifestyle changesKey TakeawaysWeight loss goals should be based on body composition, not just weightMetabolic adaptation affects long-term success and sustainabilityMany patients set unrealistic goals—focusing on overall health leads to better outcomesThe journey doesn’t stop at weight loss—it evolves into lifelong maintenanceTimestamps00:00:00 - Introduction and Dr. Pallin's background00:04:15 - The three common weight loss scenarios00:12:30 - The impact of unrealistic goals on success00:19:45 - Understanding body composition and metabolic health00:26:30 - How medications help with long-term weight management00:32:15 - Key takeaways and next episode previewDr. Ali's 48-CMENutrition Training Program is enrolling now! Sign upHERE.Check out the Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠Enroll TODAY⁠⁠⁠.Transform® 9.0 enrollment is now open for a May 5th kickoff! Get started with your bonus content today. ⁠⁠⁠Learn more HERE⁠⁠⁠.The Total Fitness Program combines Core & Floor, Beginner Strength, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠⁠Enroll HERE⁠⁠.The Fit Collective® is an Affiliate with InBody, USA and Canadian divisions. Click ⁠⁠HERE⁠⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.Follow Dr. Ali Novitsky on ⁠⁠⁠TikTok⁠⁠⁠ | ⁠⁠⁠Facebook⁠⁠⁠ | ⁠⁠⁠Instagram⁠⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠Spotify⁠⁠⁠ | ⁠⁠⁠Apple Podcasts

Welcome to Episode 2 of our exciting podcast series featuring Dr. Diana Pallin, an obesity medicine physician at New Start Medical! In this episode, we dive deep into: What happens after starting weight loss medication. Setting realistic expectations for weight loss and the importance of lifestyle changes. The role of medication in weight maintenance and the significance 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 explore the unique approach of her practice, where nutrition counseling is integrated into obesity medicine. Conclusion:Dr. Pallin 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. Don't miss this informative episode packed with valuable tips and strategies for anyone on their weight loss journey! Additional Information:For more details about Dr. Diana Pallin and her practice, New Start Medical, click HERE. Dr. Pallin's practice is located in Doylestown,Pennsylvania, and is renowned for its four-pillar obesity medicine approach. 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 Circumstances00:04:26 - 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 Dr. Ali's 48-CME Nutrition Training Program is enrolling soon! Join the waitlist HERE. Check out the Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠. Transform® 9.0 enrollment is now open for a May 5th kickoff! Get started with your bonus content today. ⁠⁠Learn more HERE⁠⁠. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠. The Fit Collective® is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠ Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts

Episode Summary In this episode, Dr. Diana Pallin, an obesity medicine specialist, delves into her comprehensive approach to obesity treatment. She discusses the integration of mindset work, nutrition management, exercise programming, and medication, emphasizing the importance of metabolic health over BMI. Dr. Pallin shares insights into the challenges of obesity medicine, including the limitations of GLP-1 agonists and insurance hurdles, and provides a roadmap for effective treatment beyond medication. Overview of Dr. Diana Pallin’s expertise in obesity medicine. Understanding obesity treatment beyond BMI: a focus on metabolic health. The early days of Dr. Pallin’s practice: From 15 patients to 3,000: the growth and transformation of New Start Medical. The declining obesity rates and the evolving tools available to combat obesity. Who should seek an obesity medicine specialist? Obesity treatment is not just for those with a high BMI but for anyone experiencing metabolic diseases, physical limitations, or mental health struggles related to weight. The importance of treating the whole person, not just the number on the scale. What to expect at the first visit: Comprehensive physical exams and lab tests to identify metabolic barriers. The role of behavior modification and personalized nutrition plans in treatment. The role of group medical appointments: How shared medical sessions provide education, support, and community. Patient hesitations and the long-term benefits of group participation. Medication, nutrition, and behavior modification Why medication alone isn’t enough — proper nutrition and lifestyle changes are crucial. Addressing common myths about medications and muscle loss. Candidacy for GLP-1 agonists and alternative treatments: Understanding who can and cannot take GLP-1 medications. The importance of personalized medication plans for optimal results. Timestamps: 00:00:00 - Introduction and Dr. Pallin’s background00:03:30 - The early days of her obesity medicine practice00:07:15 - Understanding metabolic health over BMI00:12:00 - First visit expectations and personalized care plans00:17:30 - The role of group medical appointments00:21:45 - Medications, nutrition, and behavior changes00:26:15 - Challenges with insurance and medication approvals00:30:00 - Key takeaways and next episode preview The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199!  . The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months.  . The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click   to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on   |   |   |  Subscribe to The Muscles and Mindset Podcast on   | 

Episode Summary In this episode, Dr. Ali Novitsky dives into the critical gap in nutrition training for doctors and its impact on patient care. She explores the challenges faced by medical professionals in incorporating nutrition strategies into their practices and shares actionable insights to bridge this gap. Dr. Novitsky highlights the role of nutrition in metabolic health, preventative care, and chronic disease management. Personal Update Dr. Ali reflects on her journey as a modern doctor specializing in metabolic health. She shares how her passion for nutrition and exercise led to the creation of a comprehensive training program for healthcare professionals, empowering them to deliver better patient outcomes. Episode Breakdown Introduction to the Episode - Addressing the lack of nutrition training in medical education. The importance of equipping doctors with the knowledge to guide patients on metabolic health. The Gap in Nutrition Training - Most doctors receive little to no nutrition education during medical school. - Challenges in integrating nutrition strategies into short patient visits. - The importance of nutrition for metabolic health - Nutrition as a cornerstone of managing chronic diseases like diabetes and hypertension. - The connection between muscle mass, metabolic health, and long-term well-being. Practical Solutions to Close the Gap - The value of specialized training programs like Dr. Novitsky’s CME-certified nutrition course. - Leveraging intuitive eating and Mindful Macros® for realistic, patient-friendly strategies. - Collaboration in healthcare - How doctors, dietitians, and nutritionists can work together effectively. - The need for doctors to understand nutrition to communicate better with their teams. Key Takeaways - Doctors must become confident in nutrition to meet patient expectations and improve care. - Practical, metabolic health-focused nutrition strategies can empower doctors to guide patients effectively. - Collaboration with dietitians and nutritionists is vital, but doctors must also be equipped with foundational nutrition knowledge. Upcoming Episodes - Fitness for Metabolic Health: Strategies to combine exercise and nutrition for better outcomes. - Mindset and Metabolic Health: Emotional regulation and thought work for lasting lifestyle changes. Additional Resources - Nutrition CME Training Program: A 24-module course designed to equip healthcare professionals with the tools to guide patients in metabolic health. See the details HERE. - 365 Days of Lunches Guide: A practical resource for meal planning and patient-friendly nutrition strategies. Download now. Timestamps 00:00:00 - Introduction and personal 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. Timestamps 00:00:00 - Introduction and Personal Reflections 00:02:45 - Core and Floor Importance in Fitness 00:05:30 - Smart Training vs. Hard Training 00:08:10 - Working with a Physical Therapist 00:10:45 - Structuring Effective Workouts 00:14:20 - Importance of Consistency and Injury Prevention The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199!  . The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months.  . The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click   to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on   |   |   |  Subscribe to The Muscles and Mindset Podcast on   | 

- Episode Summary In this episode, Dr. Ali Novitsky delves into the mindset shifts needed to navigate the unique challenges of perimenopause with confidence and resilience. This episode explores actionable strategies for reframing thoughts, building community, and embracing change, providing inspiration for women in all life transitions. - Personal Update Dr. Novitsky shares her recent experience leading workouts during a family trip to Greece and reflects on lessons learned from her knee injury. - Introduction to the Episode Overview of the importance of mindset shifts during perimenopause. Insights into how mindset influences how we navigate hormonal and lifestyle changes. - Mindset Shifts to Embrace 1. Meet Yourself Where You Are - Acknowledge current realities and set realistic goals. - Adapt old strategies to fit new needs, such as adjusting fitness routines or recovery strategies. 2. Ask for Help and Build Community - The importance of community in promoting longevity and emotional resilience. - Personal stories about finding support and leaning into relationships. 3. It’s Never Too Late - Reframing perimenopause as a time of opportunity rather than limitation. - Inspirational examples of women achieving goals later in life. 4. Nothing Has Gone Wrong - Shifting focus from self-blame to growth and learning from challenges. - Finding lessons in setbacks and creating a path forward. 5. Make Decisions Based on Core Desires - Using your heart and gut to guide decisions rather than overthinking. - Aligning decisions with how you want to feel — freedom, joy, balance, etc. - Key Takeaways Perimenopause is not an end but a new beginning filled with potential. Emotional regulation and mindset shifts are essential tools for navigating this stage. Building community, setting realistic goals, and honoring your body’s needs are vital for long-term success. - Upcoming Episodes 1. Fitness Adaptations for Perimenopause: Learn how to tailor exercise routines to support hormonal health and long-term strength. 2. Nutrition Strategies for Perimenopause: Key adjustments to fuel your body during this transition. - Timestamps 00:00:00 - Introduction and Personal Reflections 00:01:12 - Lessons from Community and Support in Greece 00:02:34 - Overview of Perimenopause and Mindset Importance 00:04:21 - The Challenge of Adapting Old Strategies 00:06:02 - Importance of Building a Supportive Community 00:08:11 - Reframing Perimenopause: It’s Never Too Late 00:10:23 - Lessons from Setbacks and Finding Opportunities 00:12:10 - Aligning Decisions with Core Desires 00:14:42 - Growth and Wisdom in Life Transitions 00:16:05 - Upcoming Episodes on Fitness and Nutrition Strategies --- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠Enroll TODAY⁠. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. Enroll HERE. The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click HERE to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on ⁠TikTok⁠ | ⁠Facebook⁠ | ⁠Instagram⁠ | ⁠YouTube⁠ Subscribe to The Muscles and Mindset Podcast on ⁠Spotify⁠ | ⁠Apple Podcasts

Episode Summary In this episode, Dr. Ali Novitsky delves into the intricacies of perimenopause, focusing on weight management and metabolism. This marks the beginning of a three-part series aimed at equipping women with the knowledge and tools to navigate perimenopause with confidence. Personal Update Dr. Novitsky shares her delightful Christmas experience — a perfect day in pajamas, sushi and traditional holiday meals, and watching her daughters build their new Barbie Dreamhouse. Episode Breakdown Introduction to the Series Kicking off a three-part series on perimenopause Upcoming episodes: mindset shifts and fitness adaptations Weight Management and Metabolism in Perimenopause Common Concerns: Midsection fat and overall weight gain Frustration and changes in self-perception Metabolic Changes Hormonal shifts, including reduced estrogen and testosterone Loss of muscle mass and basal metabolic rate Insulin resistance and inflammation challenges Personal Insights Dr. Novitsky’s experience with hormonal changes, including fatigue from reduced testosterone levels Maintaining muscle mass despite optimized nutrition and strength training Strategies for Weight Management Strength Training: At least 10 minutes, 3 days a week Adequate Protein Intake: Three servings daily for muscle maintenance Stress Management and Sleep: Essential for cortisol regulation Tracking Progress: Focus on body composition over scale weight Encouragement and Mindset Shifts Perimenopause as an opportunity to optimize health It’s never too late to begin strength training Upcoming Episodes 1. Mindset Shifts in Perimenopause 2. Fitness Adaptations for Optimal Health Additional Resources Dr. Novitsky offers strength training programs, including CME-credit courses for women physicians. Learn more HERE. Join her free webinars on January 2nd and January 4th, discussing the top five weight loss strategies for women physicians. Register HERE. Timestamps 00:00:00 - Introduction and Christmas Recap 00:01:10 - New Christmas Tradition 00:01:41 - Upcoming Series on Perimenopause 00:02:02 - Episode 1: Weight Management and Metabolism in Perimenopause 00:03:07 - Introduction to Perimenopause and Metabolism 00:04:21 - Common Concerns in Perimenopause 00:05:36 - Metabolic Changes in Perimenopause 00:08:02 - Hormonal Shifts and Their Effects 00:10:21 - Personal Experience with Hormone Levels 00:13:19 - Impact of Hormonal Changes on Body Composition 00:15:06 - Insulin Resistance and Inflammation 00:16:09 - Sleep, Cortisol, and Ghrelin 00:18:07 - Strategies for Weight Management 00:20:06 - Importance of Muscle Mass 00:22:03 - Strength Training and Protein Intake 00:24:41 - Exercise and Hormone Levels 00:26:07 - Starting a Strength Training Routine 00:28:18 - Long-term Commitment to Strength Training 00:29:08 - Longevity and Physical Activity 00:30:22 - Tracking Progress and Body Composition 00:31:04 - Mindset Shifts in Perimenopause 00:31:57 - Available Programs and Upcoming Webinar The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠. The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠ Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts⁠

Episode Summary: In this episode, Dr. Ali Novitsky explores the world of biohacking through nutrition tracking. She shares personal insights, client success stories, and actionable strategies to show how tracking can empower you to make informed dietary choices. The episode also includes updates on her transformative programs for long-term health. Key Topics: Personal reflections on the holiday season and updates on the "Transform 9.0" program. Redefining nutrition tracking as biohacking: myths, benefits, and practical tips. How to conduct a 7-day nutrition audit to uncover dietary blind spots. Dr. Novitsky's biohacking insights: clear whey protein, essential amino acids, and more. Overcoming challenges in meal prep and reframing tracking as empowering. Explore more tools and programs for sustainable health!>> Join the Transform 9.0 program (72-CME) or Dr. Ali's DIY Nutrition Training (48-CME). >> Sign up for the webinar series, Optimal Weight Loss Strategies for Busy Women Physicians. Webinars will be Dec 30, Jan 2, or Jan 4. Timestamps: 00:00:00 - Introduction and Reflections 00:02:30 - Updates on Transform 9.0 00:05:45 - Nutrition Tracking as Biohacking 00:08:15 - Conducting a Nutrition Audit 00:12:00 - Protein and Biohacking Insights 00:18:30 - Overcoming Tracking Challenges 00:25:00 - Final Thoughts and Resources The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠. The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠ Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts⁠

Episode Summary: In this enlightening episode, Dr. Ali Novitsky explores the world of creatine and its benefits for women. Often misunderstood as a supplement for men, creatine is now gaining attention for its role in enhancing muscle health, cognitive function, and bone strength in women. Drawing from personal experiences, client success stories, and scientific research, Dr. Novitsky provides actionable insights into how creatine can support women in various life stages, particularly during perimenopause. She also shares updates on her whole health program, Transform 9.0, which includes a meal prep challenge designed for long-term success. Key Points Discussed: Personal Update: Reflecting on the fast-paced December season and inspiration from holiday preparations. Updates on Transform 9.0: Extended duration (12 months), same pricing, and added meal prep plans, including a 52-week dinner challenge. Introduction to Creatine for Women: Dispelling myths about creatine and weight gain. Creatine's benefits: enhancing workout recovery, boosting cognition, and supporting bone health. Insights from in-body scans showcasing client transformations with creatine. Types of Creatine: Creatine Monohydrate: Most studied, affordable, and effective but may cause bloating. Creatine HCL: Gentler on the stomach with potentially higher bioavailability. Practical Usage: Dosage recommendations for monohydrate (3-5 grams daily) and HCL (1-2 grams daily). Optional loading phase for monohydrate to saturate muscles faster. Importance of consistency in supplementation. Creatine’s Impact on Women: Muscle growth and maintenance, especially during perimenopause. Cognitive benefits: reduced brain fog and enhanced mental clarity. Bone health preservation as estrogen declines. Hormonal balance through improved insulin sensitivity. Client Success Stories: A woman in perimenopause achieving exceptional muscle gain and fat loss while on creatine. Encouraging ectomorphic (naturally thin) women to consider creatine for muscle building and energy. Broader Benefits of Creatine: Safe for long-term use. Potential anti-aging properties through muscle, bone, and brain health preservation. Explore Transform 9.0 for comprehensive support in nutrition, strength training, and personal growth. Check out the links in the show notes for more resources and programs. Timestamps: 00:00:00 - Introduction and December Reflections 00:01:01 - Creatine Overview and Myths 00:03:20 - Transform 9.0 Updates: Meal Prep Challenge 00:06:09 - Types of Creatine and Dosing Guidelines 00:08:43 - How Creatine Works: Energy, Muscle, and Recovery 00:11:18 - Personal Experience with Creatine HCL 00:12:49 - Nutrition’s Role in Maximizing Creatine’s Benefits 00:15:05 - Cognitive and Bone Health Benefits 00:17:08 - Creatine’s Role in Hormonal Regulation 00:18:26 - Addressing Concerns About Safety and Long-Term Use 00:20:35 - Creatine in Perimenopause and Beyond 00:23:32 - Importance of Consistency in Supplementation 00:25:10 - Client Transformations and Recommendations 00:26:22 - Final Thoughts and Encouragement 00:27:41 - Program Enrollment Links and Resources The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠. The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠ Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts

Episode Summary: In this episode, Dr. Ali Novitsky delves into the world of meal prep, sharing practical strategies and tips to help busy individuals streamline their meal planning and preparation. She begins with a brief update on her recent family trip to Disney World, where she found a surprising sense of relaxation and stress relief. This sets the stage for the main topic: making meal prep manageable and enjoyable. Personal Update: Dr. Novitsky shares her recent Thanksgiving trip to Disney World. She discusses how Disney World, despite its reputation for being stressful, was a relaxing experience for her. Ali mentions her family's plans to return to Disney World in January and for spring break. Introduction to Meal Prep: Dr. Novitsky expresses her initial dislike for meal prep and the reasons behind it. She highlights the benefits of meal prep, such as saving time and ensuring balanced meals. Batch Protein Process: Dr. Novitsky introduces the concept of batch prepping proteins as a cornerstone of efficient meal prep. She details a two-week process where participants prep three proteins each week (e.g., chicken, steak, shrimp, tofu) and use them in various recipes. Ali shares her personal experience with this method, noting significant savings on grocery bills and reduced meal prep time. Meal Prep Strategies: Strategy 1: Batch prep proteins and store them in glass containers to maintain freshness. Strategy 2: Mix and match veggies and complex carbs to create diverse meals. Strategy 3: Make extra portions for dinner to have leftovers for lunch the next day. Strategy 4: Utilize the Crock-Pot for easy, set-it-and-forget-it meals. Strategy 5: Prepare overnight oats for a quick, nutritious breakfast. Strategy 6: Plan for a mid-afternoon mini-meal to avoid excessive hunger before dinner. Strategy 7: Repurpose restaurant leftovers into new meals. Strategy 8: Purchase prepped proteins from meal services if you prefer not to prep them yourself. Strategy 9: Consider meal subscription services for convenience. Strategy 10: Emphasize that meal prep doesn't have to be perfect; it's about making the best decisions you can. Additional Resources: Dr. Novitsky announces a free download: "One Protein, Seven Lunches" guide, designed for busy people to ensure they have high-protein, nutritious lunches every day. She mentions the ongoing enrollment for Transform 9.0, a program designed to help individuals with their meal prep and nutrition goals. Conclusion: Dr. Novitsky encourages listeners to try out these meal prep strategies and see which ones work best for them. She reminds them that meal prep should be fun, easy, and adaptable to their lifestyle. Perfection is not the goal; making the next best decision for health and well-being is. The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠Enroll TODAY⁠. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. Enroll HERE. The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click HERE to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on ⁠TikTok⁠ | ⁠Facebook⁠ | ⁠Instagram⁠ | ⁠YouTube⁠ Subscribe to The Muscles and Mindset Podcast on ⁠Spotify⁠ | ⁠Apple Podcasts

SUMMARY: In this week’s episode, Dr. Ali Novitsky, MD, shares her excitement as her family prepares for their first Thanksgiving trip to Disney. As the holiday season approaches, she shifts the focus from typical New Year’s resolutions to something more meaningful: tracking progress, particularly in relation to muscle mass and body composition. Dr. Novitsky introduces the concept of sarcopenia, the natural loss of muscle mass that begins around age 30, and highlights the importance of maintaining muscle as we age. She discusses the InBody Scale, a tool that has transformed her approach to health and fitness by shifting the conversation from mere fat loss to muscle maintenance and gain. She explains how the InBody Scale provides a more comprehensive understanding of body composition compared to traditional scales or even DEXA scans. She had been promoting The InBody for years without any affiliation due to its transformative impact on understanding body composition. Unlike traditional scales that focus solely on weight, the InBody Scale provides a comprehensive breakdown of muscle mass, fat percentage, and other key metrics, empowering users to track their progress in a meaningful way. InBody Scale has become an essential tool in her coaching and programs, shifting the focus from weight loss to strength building, muscle maintenance, and overall health improvement - and just recently, she became an affiliate with them (the only product that she is an affiliate with as of the publishing of this podcast). If you’re ready to take control of your health in a smarter, more effective way, the InBody Scale could be the game-changer you’ve been looking for. Use the code: TheFitCollective to get 15% off an InBody Scan. Throughout the episode, Dr. Novitsky offers insights on how to effectively use the InBody Scale, emphasizing the importance of consistency in measurements and understanding the data it provides. She also outlines her approach to setting realistic and healthy goal weights based on individual body composition rather than arbitrary numbers. As the episode concludes, Dr. Novitsky invites listeners to join her Transform 9.0 program - enrollment begins on December 1st. This program focuses on emotional regulation, nutrition, and strength training, offering valuable resources for high-performing women and physicians. TIMESTAMPS: 00:00:00 - Introduction and Family Plans for Disney 00:01:20 - The Importance of Tracking Progress 00:02:02 - Understanding Sarcopenia and Muscle Loss 00:03:16 - Evaluating Muscle Mass and Body Composition 00:03:27 - The InBody Scale: A Game Changer 00:05:40 - Comparing InBody to DEXA Scans 00:07:30 - Using InBody for Body Composition Tracking 00:09:05 - Why Traditional Scales Are Not Enough 00:10:10 - Understanding Goal Weights 00:12:07 - How to Use InBody Effectively 00:13:12 - Frequency and Timing for InBody Measurements 00:14:40 - The Importance of Muscle Mass vs. Body Fat 00:18:02 - Setting Realistic Fat Loss Goals 00:20:42 - Evaluating Skeletal Muscle Mass for Women 00:21:27 - Evaluating Skeletal Muscle Mass for Men 00:22:48 - Determining Your Goal Weight 00:24:28 - The Role of InBody in Long-Term Health 00:25:50 - Conclusion and Call to Action RESOURCES: The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

SUMMARY: In this episode, Dr. Ali Novitsky shares her recent experience attending the Taylor Swift concert in Toronto, describing it as a magical event filled with positivity and energy. Following the concert, she and her family visited Niagara Falls and spent quality time with her parents, which added to the joy of the trip. The main focus of the episode revolves around Dr. Novitsky's reflections on her past, prompted by the discovery of her old diaries by her 10-year-old daughter while visiting Dr. Ali's childhood home. She candidly discusses the negative self-talk she engaged in during her younger years, particularly regarding her body image and weight struggles. Through painful excerpts from her diaries, she reveals how she meticulously logged her food and exercise while criticizing herself for not meeting unrealistic expectations. Dr. Novitsky recounts her transformative journey that began when she was accepted into medical school at the age of 22. This pivotal moment inspired her to take better care of herself, leading her to abandon obsessive weighing and tracking of her food. As a result, she developed a healthier relationship with her body and food, ultimately losing weight and finding her authentic self. Throughout the episode, Dr. Novitsky emphasizes the importance of recognizing one's own story and the growth that can emerge from it. She encourages listeners to embrace their journeys, no matter how challenging. Additionally, she introduces her upcoming TRANSFORM program, designed to help individuals overcome emotional eating and cultivate healthier habits. The program will feature live sessions, new tools, and a supportive community, inviting listeners to join her on this transformative path. Dr. Novitsky expresses her gratitude for her audience and looks forward to sharing more insights in future episodes. TIMESTAMPS: 00:00:00 - Introduction and Concert Experience 00:01:00 - The Power of Positivity 00:02:00 - Family Time and Connection 00:02:30 - Dear Diary: Reflecting on the Past 00:03:30 - Negative Self-Talk and Its Impact 00:05:00 - Journey of Self-Discovery 00:06:30 - The Shift in Mindset 00:08:00 - Reading the Diaries: A Painful Reflection 00:10:00 - Emotional Dysregulation and Overeating 00:11:30 - The Turning Point: Medical School 00:13:00 - Finding Balance and Authenticity 00:14:30 - The Role of Relationships in Growth 00:16:00 - Navigating Challenges and Relapse 00:17:30 - Embracing Change and New Beginnings 00:19:00 - The Journey to Purpose 00:20:30 - Transform Program Announcement 00:22:00 - Conclusion and Call to Action RESOURCES: The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠⁠⁠. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠ Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠ *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

Summary: In this festive and insightful episode of the "Metabolism, Muscles, and Mindset Podcast," Dr. Ali Novitsky dives into the season of gratitude and growth, kicking things off with a warm welcome to listeners and a personal story about Thanksgiving. As a major Thanksgiving enthusiast, Ali shares a special memory from her medical residency days—particularly the one year she had all three major holidays off after the birth of her daughter, Charlotte. This year, she’s excited to be celebrating Thanksgiving at Disney with her family, adding a sprinkle of holiday magic. Ali then introduces her much-anticipated January program, Transform 9.0, with an exclusive Black Friday bonus. Those who enroll early can participate in a two-week December bootcamp focused on emotional regulation—a key to breaking cycles of emotional eating and drinking. Ali has designed a unique 14-day mocktail menu to keep things festive, and her husband, a psychiatrist, will lend his expertise on the pathways of addiction. Together, they aim to help participants recognize the link between emotional habits and addictive behaviors. Dr. Ali explains how recognizing signs of stress and dysregulation is the first step toward transforming habits like doom scrolling, emotional eating, or drinking. Ali shares her own experiences with these habits, from phone addiction to the impact of occasional drinking, and describes how understanding her emotional triggers has helped her make healthier choices. Listeners get practical advice for overcoming unwanted habits: recognize dysregulation, identify the underlying emotion, and avoid reactions or distractions. Ali highlights the power of sitting with one’s emotions for just 90 seconds, which can dramatically reduce their intensity. Timestamps: 00:00:00 - Introduction and Thanksgiving Memories00:00:49 - Family and Maternity Leave00:01:41 - Black Friday and Transform 9.0 Announcement00:03:17 - Emotional Regulation and Addiction Pathways00:04:11 - Specialist Introduction: Brenda Winkle00:04:45 - Today's Topic: Overcoming Unwanted Habits00:06:11 - Dysregulation and Emotional Responses00:07:14 - Four Quadrant Rule of Emotional Responses00:08:29 - Genetic Predisposition to Emotional Eating00:09:12 - Personal Example: Phone Usage and Connection00:10:50 - Breaking Habits and Addiction Pathways00:11:31 - Personal Example: Instagram and Connection00:12:43 - Authentic Connection vs. Social Media00:13:36 - Stories We Tell Ourselves00:14:19 - Personal Example: Alcohol and Fun00:15:48 - Cutting Alcohol and Introducing Mocktails00:17:01 - Mocktail Recipes and Benefits00:18:07 - Emotional Eating and Residency Stress00:19:52 - Breaking the Pattern of Emotional Eating00:21:06 - Challenging Urges and Emotional Intensity00:23:03 - Process of Overcoming Habits00:25:07 - Program Offerings Resources: The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠. Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠⁠⁠. Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠. Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠. Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠⁠⁠. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠ Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠ *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

Part III of The Stress Series w/ Dr. Ali Novitsky, MD – Obesity Medicine Expert and Exercise Guru Finding Your Thrive Zone - Stress Management for Optimal Productivity In this empowering episode of Metabolism, Muscles, and Mindset, Dr. Ali Novitsky explores a fresh perspective on stress. Instead of viewing stress as a burden, she dives into how it can be harnessed as a tool for growth and resilience. Sharing personal insights, practical strategies, and science-backed advice, Dr. Ali walks listeners through how to turn stress into a powerful ally for thriving in both body and mind. Key Takeaways: Shift Your Mindset Around Stress: Not all stress is bad. By viewing it as a tool, we can transform stress into a positive force that helps us grow. Leverage Physical and Mental Strategies: Practical tools like exercise, mindfulness, and controlled breathing can help us navigate stress effectively and enhance resilience. Personalize Your Stress Management Plan: Each person's stress response is unique. By tailoring your approach, you can better manage stress in a way that fits your life. Embrace Stress as a Part of Life: Rather than avoiding stress, embracing and learning to manage it can lead to greater mental clarity, improved health, and a more balanced life. Dr. Ali Novitsky highly recommends revisiting all three parts of this stress series to fully grasp the concepts and apply them to your life. She encourages listeners to reflect on their own stress levels and find their optimal zones for productivity and rest. Timestamps: 00:00:05 - Introduction and Retreat 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!*