The Metabolism, Muscles, and Mindset Podcast

"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.*

The Science Behind Why Fast Weight Loss Isn't the Answer Host and Obesity Expert, Ali Novitsky MD, is thrilled to be back with you today. If you saw the title "Lose Weight Fast," you might be wondering what's going on with Dr. Ali these days. Rest assured, nothing has changed - today's episode is all about why losing weight fast is not a good idea. If you're struggling to believe that slower weight loss is better, you're in the right place. The Misconception of Rapid Weight Loss We live in a society that conditions us to believe faster is better, especially when it comes to weight loss. We're promised happiness, better relationships, and an overall better life if we lose weight quickly. However, this is far from the truth. Fast weight loss is not a great goal because it doesn't align with the journey of adopting a healthy lifestyle. Sustainable weight loss happens naturally over time. Muscles and Mindset Program Announcement Before diving deeper, Ali has an exciting announcement. On June 17th, she's launching the Muscles and Mindset program. This year-long program offers three new workouts every week, tailored to different fitness levels. Whether you're a beginner needing chair support or an advanced athlete, there's something for everyone. The program is incredibly affordable, and you can get on the waitlist through the link in the show notes. Why Fast Weight Loss is a Bad Idea Physical Disservice Fast weight loss can be physically detrimental. When you lose weight quickly, you often lose muscle mass along with fat, which lowers your basal metabolic rate (BMR). This makes it harder to lose more weight and easier to gain it back. Additionally, rapid weight loss can leave you feeling weak, dehydrated, and generally unwell. Emotional Disservice Emotionally, fast weight loss can be devastating. Hunger can make you moody and anxious, disrupting your emotional stability. This is because our biological response to hunger is to increase anxiety and restlessness, driving us to find food. Mental Disservice Mentally, losing weight quickly doesn't allow for the necessary mindset changes. You won't develop a better relationship with your body or food in just 30 days. Sustainable weight loss requires time to establish new thinking patterns and habits. Personal Experience with Quick Fix Diets Dr. Ali shared her personal journey with dieting, starting from the age of six. She went through numerous diets, including an extreme 800-calorie diet at the age of 12, which led to rapid weight loss and subsequent weight gain. Her experience underscores the importance of a sustainable, long-term approach to weight loss. Optimal GLP-1 Weight Loss Program For those on GLP-1 medications, Dr. Ali offers the Optimal GLP-1 Weight Loss Program. This program combines medication management with nutrition, exercise, and mindset coaching. It's designed to help you maintain muscle, lose body fat, and build a supportive community. Transform® 8.0 for Women Physicians If you're a woman physician, check out Ali's Transform® 8.0 program, starting on July 9th. They offer a scholarship application to make this program accessible. Optimizing your health can significantly benefit your patients, and Ali is here to support you in that journey. Conclusion In summary, fast weight loss is not the answer. Sustainable, long-term weight loss is the way to go. We're living longer, and it's never too late to start your journey to better health. Thank you for joining Ali Novitsky MD today, and until next time, take care! Timestamps: 00:00:00 - Introduction and Episode Overview 00:00:23 - Why Fast Weight Loss is Not Ideal 00:01:07 - The Importance of a Healthy Lifestyle Journey 00:01:40 - Muscles and Mindset Program Announcement 00:04:08 - Defining Weight Loss 00:05:02 - GLP-1 Program and Body Composition 00:06:07 - Unrealistic Weight Loss Expectations 00:08:04 - The Math Behind Rapid Weight Loss 00:09:59 - Physical Disservice of Fast Weight Loss 00:11:04 - Metabolic Rate and Muscle Loss 00:12:17 - Physical Consequences of Rapid Weight Loss 00:13:28 - Personal Diet History and Experience 00:15:28 - Emotional Impact of Fast Weight Loss 00:16:22 - Mental Impact of Fast Weight Loss 00:18:07 - Long-Term Weight Loss Strategy 00:19:00 - Optimal GLP-1 Weight Loss Program 00:20:13 - Transform 8.0 Program for Women Physicians 00:21:27 - Conclusion and Final Thoughts Resources: The 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. Muscles & Mindset Program. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE. Follow Dr. Ali Novitsky on T

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

Anabolism or Catabolism? Muscle Maintenance or Fat Loss? In this episode of the Muscles and Mindset podcast, obesity medicine expert and fitness guru, Dr. Ali Novitsky explores the intriguing topic of catabolic and anabolic weight loss. The discussion is centered on how to attain optimal body composition by balancing muscle maintenance and fat loss. Introduction to Catabolic and Anabolic States Catabolic State: Defined as the state of breaking down tissues, essential for fat loss. Common catabolic activities include being in a calorie deficit and engaging in endurance exercises. Anabolic State: This state involves building up tissues, crucial for muscle maintenance and growth. Key anabolic activities include consuming adequate protein and strength training. Balancing Both States: The aim is to find a balance between catabolic and anabolic states to maintain muscle mass while losing body fat. This balance is crucial for achieving optimal weight loss and body composition. Misconceptions in Diet Culture: Traditional "eat less, move more" advice often leads to a purely catabolic state, resulting in muscle loss. Some have been advised not to exercise to maintain a catabolic state, which is not ideal for long-term health and muscle maintenance. Total Daily Energy Expenditure (TDEE): TDEE includes basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), exercise activity thermogenesis (EAT), and the thermic effect of food (TEF). Maintaining muscle mass increases BMR, which is essential for long-term fat loss. Exercise and Nutrition Strategies: Effective exercise strategies include high-intensity interval training (HIIT) to promote the afterburn effect (EPOC), aiding muscle rebuilding. A balanced nutrition approach, such as the one Dr. Novitsky advocates in her Mindful Macros program, is crucial. This involves a mild calorie deficit, adequate protein intake, and strength training. The Role of Insulin: Insulin, an anabolic hormone, is necessary for muscle maintenance. Different macronutrients impact insulin levels differently, with carbohydrates having the highest impact. Dietary Approaches: Ketogenic diets can lead to significant weight loss but may result in muscle loss if not properly managed. High carbohydrate diets can lead to fat gain if not balanced with adequate protein and exercise. Practical Application: Achieving optimal weight loss involves finding a mild calorie deficit, consuming adequate protein, and engaging in strength training. The Mindful Macros program assists clients in finding a balanced state between catabolic and anabolic processes for sustainable weight loss and muscle maintenance. Program Announcements: GLP-1 Optimal Weight Loss Program: A new and successful program with an amazing community. Transform® 8.0: A comprehensive six-month program starting soon, with early enrollment bonuses. 31 Days of FIT: A do-it-yourself program with 11-minute daily workouts. Fit Woman Collective: A community-focused program with extensive content for self-guided improvement. Conclusion: This episode is packed with valuable insights into achieving optimal weight loss by balancing catabolic and anabolic states. Dr. Novitsky encourages listeners to reach out with any questions and to explore the various programs available for further support. Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - Introduction to This Week's Topic 00:00:50 - Understanding Catabolic and Anabolic Weight Loss 00:02:04 - Personal Story: Daughter's Birthday Surprise 00:03:49 - Importance of Balancing Catabolic and Anabolic States 00:05:06 - Misunderstandings in Diet Culture 00:07:03 - Total Daily Energy Expenditure Explained 00:09:02 - Importance of Basal Metabolic Rate 00:11:00 - Benefits of Exercise Beyond Weight Loss 00:11:22 - Anabolic Hormones and Insulin 00:13:00 - Challenges of Ketogenic Diets for Muscle Maintenance 00:15:54 - High Carbohydrate Diets and Insulin Response 00:16:48 - Finding the Balance Between Catabolic and Anabolic States 00:18:01 - Key Components of Optimal Weight Loss 00:19:33 - Balanced Nutrition for Lean Body Mass 00:20:09 - Gaining Muscle Mass for a Lean Look 00:20:42 - Conclusion and Program Announcements Resources Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.*

Transforming Spaces and Minds: A Journey of Decluttering and Self-Discovery In this week's episode of "Muscles and Mindset," Ali Novitsky, MD shares a personal update, revealing that she recently rented a 15-foot dumpster as a Mother's Day gift to herself and went on a de-junking spree. Alongside her husband Mark, she cleaned out their garage, discarding items that had been unused for 12 years, which felt incredibly liberating. She also mentions making some upgrades around the house, including a new sauna room and a soon-to-be-finished studio for recording content. Topic Discussion The episode focuses on facing recurring, tough issues that continue to surface in our lives. Dr. Novitsky discusses unresolved emotional issues such as body image concerns, people-pleasing behaviors, and feelings of unfulfillment, emphasizing that these issues will persist until addressed. She shares a personal story about feeling unappreciated on Mother's Day and how confronting those uncomfortable feelings allowed her to move on quickly and feel more empowered. Additionally, she talks about how old patterns and thoughts, particularly related to body image and weight loss, can resurface during stressful times. The key, she notes, is not to push these feelings away but to acknowledge them and understand their underlying messages.

M&M Listeners, In today's episode, Dr. Ali Novitsky, weight loss physician, shares some profound insights and personal experiences from her recent journey to three different wellness conferences. The theme explored is all about the concept of receptivity and the energetic exchange that influences our lives. Key Highlights: Personal Growth at Conferences: Dr. Ali attended the Institute of Physician Wellness, the Prosperity Conference, and the Women Physician Wellness conference. Each event was a unique opportunity for them to step out of their comfort zone, especially as an introvert. She pushed herself to connect with others, which was both challenging and rewarding. The Concept of Receptivity: Dr. Ali has been pondering how often we crave things like connection, acceptance, and belonging, yet sometimes feel we don't receive them. This led a realization that perhaps the issue isn't the lack of opportunities but our readiness to receive them. It's crucial to ask ourselves if we are truly open to accepting the good that comes our way. The Law of Reciprocity: Dr. Ali discussed the idea that what we put out into the world tends to come back to us tenfold. This isn't just philosophical; it's almost like a law of physics. If we desire positive experiences and relationships, we must actively contribute positivity to our environment. Practical Application: Throughout the episode, Dr. Ali shared how she applied these concepts at the conferences by actively seeking connections and being open to interactions. The result was an incredible return of connections and positive interactions, proving the power of intentional energy exchange. Challenges and Self-Reflection: Dr. Ali opened up about the challenges of managing personal guilt, such as not calling their parents as often as they'd like, and how these feelings can lead to avoidance behaviors. By confronting these feelings and choosing to engage despite them, she learned valuable lessons about self-forgiveness and intentionality. Transformative Actions: The episode is filled with encouragement to take deliberate actions based on what we truly want to attract in our lives. Dr. Ali urged listeners to reflect on what they are currently putting out into the world and whether it aligns with what they wish to receive. Conclusion: This episode is a call to action for all of us to be more mindful of the energy we emit and to actively shape our experiences through positivity and openness. Whether it's through personal interactions, professional engagements, or daily challenges, the energy we put forth significantly impacts what comes back to us. Dr. Ali hopes this discussion inspires listeners to reflect on their own lives and consider how they can be more receptive to the abundance of positivity that awaits them. Let's embrace the power of positive energy together and see how much good we can attract into our lives! Stay tuned for more insights and remember to check out the upcoming Transform 8.0 program, designed to help achieve personal and professional growth. Dr. Ali looks forward to the next journey together! Timestamped Chapters 00:00:03 - Introduction and Recent Conferences Dr. Ali introduces the episode and shares experiences from recent conferences attended, including the Institute of Physician Wellness, the Prosperity Conference, and the Women Physician Wellness conference. 00:01:40 - Concept of Receiving Discussion on the concept of being ready to receive what we desire, such as connection, friendship, and belonging. 00:02:56 - The Law of Reciprocity Exploration of the idea that what you put out into the world comes back to you, emphasizing the importance of the energy and intentions we release into our environment. 00:04:14 - Personal Reflections on Connection Dr. Ali reflects on personal efforts to connect at conferences and the positive outcomes experienced by stepping out of the comfort zone. 00:05:49 - Dealing with Self-Worth and Receptivity A deep dive into feelings of worthiness and the impact of our self-perception on our ability to receive joy and abundance. 00:08:09 - Practical Examples of Energy and Intentions Dr. Ali's personal anecdotes about managing daily challenges and the importance of the energy we emit in handling life's tasks. 00:10:45 - Family Dynamics and Reflections Insights into family interactions, parenting, and the reflections of our actions in our relationships with others. 00:13:03 - Choice and Awareness in Personal Actions Discussion on the power of choice and awareness in shaping our experiences and the outcomes we receive from the world. 00:15:56 - Upcoming Programs and Opportunities Information about the upcoming Transform® 8.0 program, its benefits, and how to participate for enhanced personal and professional growth. 00:20:31 - Closing Remarks and Invitation Final thoughts and an invitation to join the Transform® program, highlighting the benefits and special offers available. Resources Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™.

Optimal GLP-1 Weight Loss: Beyond Medication with Dr. Ali Novitsky In this enlightening episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the intricate world of GLP-1 agonists and their significant role in aiding weight loss. However, the focus extends beyond the medication itself. Dr. Novitsky explores a holistic approach to weight loss, emphasizing the integration of lifestyle modifications, a deep understanding of hormonal responses, and the mental aspects of weight management. Key Points Discussed: Understanding GLP-1 Agonists: The episode begins with an insightful explanation of how GLP-1 agonists function not merely as medications but as essential tools for balancing metabolic health. These medications are highlighted for their effectiveness in normalizing insulin and leptin resistance, critical factors in weight management. Insulin and Leptin Resistance: Dr. Novitsky elaborates on the challenges posed by insulin and leptin resistance to weight loss, discussing the roles of these hormones in nutrient storage, fat gain, fat storage, and energy balance, and how resistance to them can obstruct weight loss efforts. The Role of GLP-1 Agonists: The discussion moves on to how GLP-1 agonists can alleviate the effects of insulin and leptin resistance, aiding those struggling with weight loss despite maintaining healthy lifestyle habits. Integrating Lifestyle Changes: Emphasizing the importance of diet and exercise alongside GLP-1 agonist therapy, Dr. Novitsky advocates for personalized approaches to diet, including nutrition audits, to tailor dietary habits to individual needs. Exercise Recommendations: Advice on exercise, especially strength training, its frequency, and duration, is provided to enhance the weight loss effects of GLP-1 agonists without significantly increasing hunger. Mindset and Emotional Regulation: A major focus of the episode is on the psychological dimensions of weight loss, where cognitive behavioral strategies for managing emotional eating and stress are explored, underscoring their importance in a successful weight loss journey. Community and Support: The significance of a supportive community and professional guidance is stressed, particularly for individuals navigating weight loss challenges with GLP-1 agonists. Conclusion: Dr. Novitsky wraps up the episode by positioning GLP-1 agonists within a broader, holistic health and weight management strategy. By tackling dietary habits, exercise routines, and mental health, the effectiveness of these medications can be maximized to support sustainable weight loss. The episode reinforces the message that achieving optimal health encompasses more than medication; it involves a comprehensive understanding and response to the body's needs, mental health nurturing, and informed lifestyle decisions. The Muscles and Mindset Podcast promises to continue exploring the dynamic interplay between physical and mental health in its subsequent episodes.

A Dance with Discomfort: Personal Growth in Uncomfortable Situations In this episode, obesity medicine and weight loss expert, Ali Novitsky MD dives into the themes of discomfort, personal growth, and the power of embracing awkward situations. Ali starts by sharing her recent experiences speaking at two significant events: the Institute of Physician Wellness in Tucson, Arizona, and the Prosperity Conference in Puerto Rico. These opportunities allowed her to discuss emotional regulation and optimal health strategies, which set the stage for the personal reflections she shares with you today. The core of this episode revolves around a poignant story from her daughter's 6th grade cotillion dance. Despite the excitement surrounding the event, Ali's daughter found herself overwhelmed and uncomfortable, primarily due to her introverted nature and the pressures of social expectations. This situation led to a deeper discussion on how to handle discomfort and the choices we make to either stay in an uncomfortable situation, or leave to seek comfort. Drawing parallels between a daughter's story and Dr. Ali's experience at the conferences, she explores how stepping out of one's comfort zones can lead to growth and unexpected positive outcomes. She recounts feeling out of place initially at the events but how staying open to the experience led to making new connections and enjoying enriching interactions. Furthermore, Dr. Ali touches on the importance of community and support systems, both in personal and professional settings. She introduces her new GLP-1 Optimal Weight Loss Program, emphasizing the significance of community in achieving and maintaining health goals. This program is designed to provide comprehensive support through medication, lifestyle adjustments, and emotional regulation. To conclude, Dr. Ali encourages all listeners to reflect on their own experiences with discomfort and the opportunities these moments provide for personal development and deeper connections with others. Whether it's navigating a social event or joining a new community, embracing discomfort can lead to fulfilling and transformative outcomes. Subscribe to Muscles & Mindset today to continue your journey toward personal and professional fulfillment. Remember, it's never too late to step out of your comfort zone and discover what you're truly capable of achieving.   Timestamps 00:00:02 - Introduction and Recent Events Recap of recent speaking engagements and personal anecdotes. 00:01:16 - Sixth Grade Dance Story A detailed story about the speaker's daughter's experience at a dance, focusing on social discomfort and emotional support. 00:05:20 - Personal Reflections on Social Discomfort The speaker reflects on their own experiences of discomfort at conferences compared to their daughter's at the dance. 00:10:07 - Learning and Growth Through Discomfort Discussion on the importance of acquiring tools to handle discomfort and how it leads to personal growth. 00:12:25 - Community and Business Initiatives Introduction to the speaker's business communities and upcoming programs, emphasizing the value of community support. 00:15:27 - Launching the GLP-1 Optimal Weight Loss Program Details about a new weight loss program that incorporates medication, lifestyle changes, and emotional support. 00:18:40 - Personal Growth and Networking Reflections on personal growth through networking and stepping out of comfort zones at conferences. 00:20:28 - Invitations to Join Programs A rundown of various programs offered by the speaker, including fitness, wellness, and professional development opportunities.   Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice*

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