The Muscles & Mindset Podcast

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™. 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.*

Optimal GLP-1 Weight Loss: Beyond Medication with Dr. Ali Novitsky In this enlightening episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the intricate world of GLP-1 agonists and their significant role in aiding weight loss. However, the focus extends beyond the medication itself. Dr. Novitsky explores a holistic approach to weight loss, emphasizing the integration of lifestyle modifications, a deep understanding of hormonal responses, and the mental aspects of weight management. Key Points Discussed: Understanding GLP-1 Agonists: The episode begins with an insightful explanation of how GLP-1 agonists function not merely as medications but as essential tools for balancing metabolic health. These medications are highlighted for their effectiveness in normalizing insulin and leptin resistance, critical factors in weight management. Insulin and Leptin Resistance: Dr. Novitsky elaborates on the challenges posed by insulin and leptin resistance to weight loss, discussing the roles of these hormones in nutrient storage, fat gain, fat storage, and energy balance, and how resistance to them can obstruct weight loss efforts. The Role of GLP-1 Agonists: The discussion moves on to how GLP-1 agonists can alleviate the effects of insulin and leptin resistance, aiding those struggling with weight loss despite maintaining healthy lifestyle habits. Integrating Lifestyle Changes: Emphasizing the importance of diet and exercise alongside GLP-1 agonist therapy, Dr. Novitsky advocates for personalized approaches to diet, including nutrition audits, to tailor dietary habits to individual needs. Exercise Recommendations: Advice on exercise, especially strength training, its frequency, and duration, is provided to enhance the weight loss effects of GLP-1 agonists without significantly increasing hunger. Mindset and Emotional Regulation: A major focus of the episode is on the psychological dimensions of weight loss, where cognitive behavioral strategies for managing emotional eating and stress are explored, underscoring their importance in a successful weight loss journey. Community and Support: The significance of a supportive community and professional guidance is stressed, particularly for individuals navigating weight loss challenges with GLP-1 agonists. Conclusion: Dr. Novitsky wraps up the episode by positioning GLP-1 agonists within a broader, holistic health and weight management strategy. By tackling dietary habits, exercise routines, and mental health, the effectiveness of these medications can be maximized to support sustainable weight loss. The episode reinforces the message that achieving optimal health encompasses more than medication; it involves a comprehensive understanding and response to the body's needs, mental health nurturing, and informed lifestyle decisions. The Muscles and Mindset Podcast promises to continue exploring the dynamic interplay between physical and mental health in its subsequent episodes. Timestamped Chapters: 00:00:00 - Introduction to the Podcast Introduction and overview of the podcast's purpose, focusing on understanding the body for optimal health. 00:00:18 - Overview of GLP-1 for Weight Loss Discussion on the role of GLP-1 agonists in weight loss, emphasizing its impact beyond just medication. 00:01:01 - Hormonal Impact of GLP-1 Agonists Explanation of how GLP-1 agonists affect insulin and leptin resistance, crucial hormones in weight management. 00:02:14 - Lifestyle and Medication How GLP-1 agonists complement lifestyle changes in diet and exercise to normalize metabolic health. 00:04:47 - Addressing Weight Loss Plateaus Understanding the role of GLP-1 agonists in overcoming weight loss plateaus and normalizing metabolic rates. 00:05:08 - Common Concerns with GLP-1 Treatment Addressing common questions and concerns regarding the effectiveness of GLP-1 agonists in weight loss. 00:06:14 - Importance of Nutrition Audit The necessity of a nutrition audit to tailor dietary needs to individual metabolic health. 00:07:08 - Long-term Maintenance of Weight Loss Discussion on the sustainability of weight loss and the continuous use of GLP-1 agonists. 00:08:13 - Finding Your Forever Plan Strategies to develop long-term sustainable habits for maintaining weight loss. 00:09:48 - Customizing Eating Styles Exploring different eating styles like intuitive eating, mindful eating, and macro-calculated eating to suit individual preferences. 00:10:09 - Importance of Protein in Diet Emphasizing the role of protein in maintaining muscle mass and supporting weight loss. 00:12:16 - Exercise Recommendations Guidelines on effective exercise routines that complement GLP-1 treatment for weight loss. 00:14:45 - Managing Exercise and Hunger Balancing exercise intensity to manage hunger and optimize weight loss with GLP-1 agonists. 00:18:06 - Optimizing Exercise for GLP-1 Assisted Weight Loss Tailoring exercise routines to maximize the benefits of GLP-1 agonists in weight loss. 00:20:25 - Understanding Plateaus and Metabolism Insights into managing weight loss plateaus and boosting metabolism through strategic exercise and diet. 00:22:20 - Steps and Cardiovascular Health The importance of step count and cardiovascular health in the context of GLP-1 assisted weight loss. 00:24:39 - Total Daily Energy Expenditure Breakdown of components contributing to total daily energy expenditure and strategies to optimize it. 00:26:14 - Mindset and Cognitive Behavioral Therapy The role of mindset and cognitive behavioral therapy in supporting weight loss and managing eating behaviors. 00:29:48 - Challenging Unhelpful Thinking Patterns Techniques to identify and modify thinking patterns that hinder weight loss efforts. 00:34:31 - Integrating Tools for Weight Loss Success Summary of integrating medication, nutrition, exercise, and mindset work to optimize weight loss with GLP-1 agonists. Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.*

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*

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

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

Summary In this episode of the "Muscles and Mindset" podcast, obesity medicine expert, Dr. Ali Novitsky, is joined by her triple board-certified husband, Dr. Mark Novitsky, for a deep dive into the dynamics of energy within relationships. The Drs. Novitsky explore the concept of empaths and how genetic traits can result in absorbing others' emotions and energy, potentially leading to stress. They discuss high versus low vibrational energy and the phenomenon of "energy vampiring" where high vibrational individuals attract those with lower energy. The importance of maintaining one's energetic health in a relationship is emphasized, especially when both partners are empaths with high vibrational energy. The discussion extends to stress and its physical effects on the body, particularly through the hypothalamic-pituitary-adrenal (HPA) axis, and its influence on eating habits and overall health. Through personal anecdotes and hypothetical scenarios, the Novitskys illustrate how relationship dynamics can affect physical and mental well-being. They advocate for setting boundaries, the distinction between sympathy, empathy, and compassion, and the crucial role of compassion in maintaining a healthy relationship. They also address thought distortions like the "should" mentality, advocating for a shift towards "could" to reduce anxiety and stress. The conversation covers the significance of communication and addressing relationship stressors directly. The episode concludes with highlights of their offerings, including the "31 Days of Fit" program, combining physical workouts with mental coaching, and the upcoming "Transform® 8.0," promising an enriching journey with a special bonus for early sign-ups. Listeners are left with insights into navigating relationships with a healthier mindset, emphasizing the care of physical, mental, and energetic health.    Takeaways Energy and empathy are interconnected, and the ability to manage and protect one's energy is crucial for emotional health. High vibrational energy attracts positive experiences and people, while low vibrational energy can drain and deplete individuals. Relationship stress and energy vampiring can have a significant impact on physical health, including metabolic health and the mind-gut connection. Setting boundaries, managing thought distortions, and practicing compassion are essential for maintaining healthy relationship energy. Open communication, understanding, and support are key in navigating relationship dynamics and promoting overall well-being.   Timestamp Chapters 00:00 Introduction and Background 01:03 Energy and Empathy 03:01 Understanding Empathy 04:17 High Vibe and Low Vibe Energy 05:14 The Impact of Energy on Physical Health 06:10 Managing Relationship Energy 07:09 Setting Boundaries 08:09 Thought Distortions and Anxiety 10:02 Sympathy, Empathy, and Compassion 11:30 Taking Ownership of Emotions 13:26 Creating Stories and Inserting Oneself 14:49 The Importance of Communication in Relationships 16:17 Building Understanding and Compassion 19:57 Addressing Relationship Stress 21:16 Practicing Self-Love and Vulnerability 22:34 Promoting Physical and Mental Health 22:58 Announcements and Conclusion   Resources 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice*

Summary In this episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the theme of overcoming fear through a personal experience. The episode begins with a recount of a family trip to Australia and New Zealand, highlighting the initial fear and anxiety surrounding the long flight with two anxious children. The narrative unfolds as Dr. Ali shares the journey of facing and managing this fear, from the initial doubts and almost canceling the trip multiple times to the eventual decision to lean into the discomfort. The episode emphasizes the importance of leaning into fear and discomfort, as it aligns with the core teachings of the podcast. Throughout the episode, Dr. Ali reflects on the strategies employed to manage fear, including creating comfort through distractions and positive experiences, such as upgrading flight seats and focusing on positive aspects of the journey. The narrative showcases how the family navigated through challenges, setbacks, and unexpected obstacles, ultimately emerging stronger and more confident. The episode concludes with a powerful message encouraging listeners to lean into fear, understand the message behind fear, and utilize strategies to lessen the intensity of fear. Additionally, insights into upcoming programs and offerings are provided, inviting listeners to explore various fitness and wellness opportunities available through the podcast platform. Overall, this episode serves as a personal and insightful exploration of overcoming fear, embracing discomfort, and finding strength and growth through challenging experiences. It offers practical tips and inspiration for listeners to confront their fears and strive for optimal health and well-being.   Takeaways Leaning into discomfort can lead to incredible experiences and personal growth. Finding ways to lessen the intensity of fear and anxiety can make challenging situations more manageable. Positive distractions and experiences can help shift focus away from fear and create a more positive mindset. Overcoming fear and anxiety can build confidence and provide valuable learning opportunities.   Timestamp Chapters 00:00:00 - Introduction to Overcoming Fear: Dr. Ali Novitsky introduces the topic of overcoming fear and shares a personal experience of facing fear during a family trip. 00:05:30 - Initial Doubts and Decision Making: Dr. Ali discusses the initial doubts and fears surrounding the trip, including considerations of canceling and the decision-making process. 00:10:15 - Flight Challenges and Resolution: Details the challenges faced during flight booking, unexpected issues at the airport, and the eventual resolution of the situation. 00:13:26 - Positive Experiences in Sydney: Highlights the positive experiences in Sydney, including a visit to Bondi beach and managing anxiety before the return flight. 00:16:33 - Flight Back and Confidence Building: Discusses the return flight experience, gaining confidence, and managing anxiety during the journey. 00:19:33 - Final Leg of the Journey: Details the final leg of the journey, including experiences in the Dallas lounge and the smooth completion of the trip. 00:21:09 - Conclusion and Program Offerings: Dr. Ali concludes by emphasizing the importance of leaning into fear, shares upcoming program offerings, and encourages listeners to prioritize their health and well-being.   Resources Episode 201: Lean Into Discomfort. Listen HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Summary Dr. Ali Novitsky, obesity medicine doctor and fitness expert, shares a comprehensive synopsis of the latest episode on Muscles and Mindset. The episode explores the intricate dynamics of mismatched energetic vibrations and their profound impact on relationships. The discussion commences by revisiting the fundamental concept of energetic health previously covered in episode 180. Dr. Ali delves into the realm of vibrational energy, unveiling the significance of mismatched energy and its far-reaching consequences for personal growth and relationships. Personal anecdotes, including reflections on Dr. Ali's marriage, are shared to exemplify how mismatched energy manifests in diverse relationships. A key observation highlighted is the tendency for individuals with a growth mindset and high vibrational energy to inadvertently lower their own energy by over-functioning for others. A central theme of the episode emphasizes the pivotal role of open communication and boundary-setting in addressing mismatched energy within relationships. Strategic approaches to realign energies, such as seeking assistance, fostering trust, and relinquishing control, are discussed. Various relationship dynamics, spanning from parent-child relationships to workplace friendships, are explored, stressing the importance of creating space for others while honoring their autonomy and boundaries. A substantial segment of the episode focuses on self-relationship dynamics, elucidating how internal roles and responsibilities can contribute to mismatched energy. Listeners are encouraged to introspect on their roles, pinpoint areas of low vibrational energy, and contemplate growth opportunities to bolster overall equilibrium. Dr. Ali also highlights the upcoming Miroval Berkshires retreat, offering a platform for participants to engage in discussions encompassing optimal health, hormone balance, self-compassion, and emotional well-being. The retreat is presented as a transformative experience for individuals seeking to harmonize their energies and uplift their holistic well-being. In conclusion, the episode delves deep into recognizing and navigating mismatched energetic vibrations in relationships, promoting personal development, and attaining a harmonious balance across all spheres of life. Listeners are invited to tune in for profound insights into the influence of energy on connections and well-being. Stay tuned for the next enlightening episode!   Takeaways Mismatched energetic vibration can occur when one person's vibrational energy is significantly higher or lower than another's. Communication, setting boundaries, and asking for help are important for realigning energetic vibes in relationships. Mismatched energy can also occur within oneself, when different roles or areas of life have different vibrational energies. Enhancing vibrational energy and finding balance can help reduce mismatched energy and create a more harmonious life.   Timestamp Chapters 00:00:00 - Introduction to Energetic Health: Dr. Ali Novitsky introduces the concept of energetic health and sets the stage for the discussion on mismatched energetic vibrations. 00:05:30 - Personal Example of Mismatched Energy in a Relationship: Dr. Ali shares a personal story about how mismatched energy affected her marriage and the importance of communication and realignment. 00:07:30 - Addressing Mismatched Energy in Family Dynamics: The discussion shifts to how mismatched energy can impact parent-child relationships and the importance of holding space and understanding individual vibes. 00:09:50 - Navigating Mismatched Energy in Work Relationships: Dr. Ali explores the complexities of dealing with mismatched energy in work relationships and the balance between holding space and trying to fix the situation. 00:14:26 - Handling Mismatched Energy in Long-Term Relationships: The focus turns to navigating mismatched energy in long-term relationships and the importance of communication, space, and self-reflection. 00:17:07 - Self-Reflection on Mismatched Energy within Oneself: Dr. Ali discusses the significance of recognizing and addressing mismatched energy within oneself across different roles and the importance of enhancing vibrational energy for clarity. 00:19:50 - Upcoming Miraval Berkshires Retreat: Dr. Ali promotes the upcoming retreat focusing on optimal health and directs listeners to the website for more information.   Resources Episode 180: Energetic Health. Listen 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 Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Summary Obesity Medicine doc and Fitness Expert, Ali Novitsky, MD, delves into the topic of increasing vibrational energy in the latest episode. Drawing from her experience at a recent conference at Miraval focusing on emotional regulation and energy impact, Dr. Novitsky guides listeners through understanding vibrational energy's influence on emotional and spiritual well-being. Listeners are taken on a journey to comprehend how vibrational energy affects their lives, emphasizing the importance of body awareness, intuition, and thought management to elevate energy levels. Dr. Novitsky explores the roles of surroundings, relationships, and emotional regulation in determining vibrational energy, encouraging curiosity, setting boundaries, prioritizing rest, and embracing emotions to enhance energy. The podcast stresses the significance of surrounding oneself with high-vibe individuals and fostering uplifting relationships to boost overall well-being. By advocating for finding a supportive community and creating a positive energy environment, Dr. Novitsky highlights ways to lead a more fulfilling life. Practical tips and insights are shared throughout the episode to help listeners assess and enhance their vibrational energy levels. Listeners are encouraged to reflect on their current energy states and explore methods to uplift their vibrational energy for improved physical and mental health. Listeners are invited to relax with a cup of tea as they embark on a journey to discover the transformative power of vibrational energy. Dr. Ali Novitsky, MD, encourages everyone to reflect on their energy levels and embrace practices that elevate vibrational energy. Take care and stay high-vibe on this enlightening exploration!   Takeaways Vibrational energy is a key factor in optimal health and drives everything in our lives. Increasing vibrational energy can be achieved through accessing intuition, lowering stress levels, and managing the mind. Rest is non-negotiable for increasing vibrational energy and should be prioritized daily. Emotional regulation and leaning into emotions are essential for raising vibrational energy. Surrounding oneself with high vibe energy and nurturing relationships is crucial for maintaining a high vibrational states.   Timestamp Chapters 00:00:00 - Introduction to Vibrational Energy: Dr. Ali Novitsky introduces the concept of vibrational energy and its importance for optimal health. 00:05:30 - Recognizing Low Vibrational Energy: Dr. Ali discusses how to recognize low vibrational energy in different scenarios and relationships. 00:09:46 - Rest as Non-Negotiable: The importance of rest in increasing vibrational energy and setting boundaries to prevent burnout. 00:11:21 - Managing Your Mind: Strategies for becoming aware of and managing your thoughts to increase vibrational energy. 00:12:45 - Emotional Regulation: The role of emotional regulation in increasing vibrational energy and its impact on overall well-being. 00:15:44 - Don't Be Afraid to Feel: Encouragement to embrace and process emotions to decrease intensity and increase vibrational energy. 00:18:17 - Surround Yourself with High Vibe Energy: The significance of the people you surround yourself with in influencing your vibrational energy.   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 Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Summary Welcome to the latest episode of the Muscles & Mindset Podcast with Ali Novitsky MD! In this episode, Ali delves into the topic of optimal recovery from exercise, presenting 10 valuable tips and strategies to aid in effective recovery and maintenance of physical health.! Dr. Ali covers a diverse range of topics including the significance of self-compassion during illness or recovery, dispelling the myth of soreness as an indicator of a good workout, the importance of warm-ups and cool-downs, the influence of hormones on recovery, the role of hydration, essential amino acids, meal timing, and the benefits of supplements like magnesium and collagen. Additionally, she emphasizes the crucial aspect of listening to one's body and ensuring adequate sleep for optimal recovery. Listeners are invited to join Ali as she shares personal experiences, insights, and expert advice on effective recovery from exercise and prioritizing overall well-being. This episode provides invaluable information on optimizing recovery and reaching fitness goals. To access more episodes and stay informed on the latest health and wellness tips, listeners are encouraged to subscribe to the Muscles & Mindset Podcast. The podcast also offers insights into Ali's programs, such as the 31 Days of Fit, Fit Woman Collective, Transform 8.0 program, and an upcoming retreat at Miraval Berkshires. Personalized one-on-one coaching is available to assist individuals on their journey to optimal health. Stay engaged with Ali Novitsky MD and the Muscles & Mindset community for empowering content and resources aimed at enhancing physical and mental well-being. Embark on your path to optimal health today!   Takeaways Soreness is not necessary to prove that exercise is effective; challenging yourself is more important. Warming up and cooling down properly can enhance recovery and reduce muscle soreness. Setting realistic expectations for exercise is crucial for effective recovery. Hormonal changes, such as declining estrogen levels, can affect muscle soreness and recovery. Staying hydrated throughout the day is essential for optimal recovery. Incorporating movement throughout the day, such as taking a 10-minute walk, can aid in recovery. Essential amino acids are more beneficial for muscle recovery than branched chain amino acids. Proper meal timing, including consuming protein and carbohydrates before and after workouts, can enhance recovery. Listening to your body and honoring its need for rest and recovery is important. Getting enough sleep is crucial for effective exercise recovery.   Timestamp Chapters 00:00:01 - Introduction to Muscles & Mindset Podcast 00:00:20 - Excitement for the Episode Topic 00:00:31 - Listener Feedback on Recovery from Exercise 00:00:52 - Importance of Self-Compassion in Recovery 00:01:23 - Significance of Listening to Your Body 00:02:49 - Personal Weekend Reflection 00:04:02 - Myth Debunked: Soreness as Indicator of Workout Effectiveness 00:05:30 - Tip 1: Warm Up Well to Recover Well 00:06:43 - Tip 2: Setting Realistic Exercise Expectations 00:08:30 - Tip 3: Hormonal Impact on Exercise Recovery 00:10:47 - Tip 4: Importance of Hydration for Recovery 00:13:07 - Tip 5: Incorporating Movement Throughout the Day 00:14:11 - Tip 6: Essential Amino Acids vs. Branched Chain Amino Acids 00:16:00 - Tip 7: Meal Timing for Optimal Recovery 00:17:22 - Tip 8: Supplementing with Magnesium and Other Nutrients 00:20:11 - Tip 9: Listening to Your Body for Recovery 00:21:14 - Tip 10: Prioritizing Sleep for Recovery 00:22:49 - Recap of Programs and Services Offered   Resources Mentioned 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 Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Summary In this episode of the Muscles & Mindset Podcast, Ali Novitsky MD delves deep into the concept of doing it anyway. Emphasizing the importance of taking ownership of goals and the path to achieving them, Dr. Ali highlights the significance of consistency and the role of self-boundaries in attaining success. Through personal anecdotes and practical strategies, listeners are guided on navigating resistance and overcoming anticipatory anxiety by setting boundaries with oneself and others. Dr. Ali explores the dynamics of the wizard brain versus the lizard brain in decision-making and action-taking, advocating for embracing discomfort to foster self-trust and align actions with core desires. Sharing personal experiences like her journey in setting boundaries with food and social scenarios, Dr. Ali illustrates the transformative power of doing it anyway. Listeners are encouraged to reflect on priorities, embrace discomfort for growth, and embark on a journey of self-discovery and empowerment in living a more fulfilling life. Packed with motivational insights and actionable tips, this episode inspires listeners to step beyond their comfort zones, honor their core desires, and embrace growth. Dr. Ali's guidance on setting boundaries, leveraging the wizard brain, and building self-trust offers a roadmap to living authentically and reaching one's full potential. Tune in to the Muscles & Mindset Podcast for a transformative exploration into self-discovery and empowerment.   Takeaways Setting goals and being consistent are key to achieving success. Establishing self-boundaries is important for setting boundaries with others. Overcoming anticipatory anxiety and mental barriers is crucial for taking action. Doing things anyway builds self-trust and strengthens relationships.   Timestamp Chapters 00:00 Introduction and Setting Goals   01:29 Establishing Self-Boundaries   02:27 Overcoming Resistance to Establishing Habits   03:22 Anticipatory Anxiety and Overcoming Mental Barriers   04:21 Wizard Brain vs Lizard Brain   05:20 Shifting Focus to Core Desires   06:39 Choosing the Wizard Line of Thinking   07:26 Acknowledging and Overcoming Lizard Brain Thoughts   08:53 Applying the 'Do It Anyway' Mindset to Social Scenarios   09:47 Shifting from Fitting In to Connection   11:41 Personal Story: Shifting Priorities and Finding Enjoyment   16:03 Building Trust with Self and Others   18:45 Leaning In and Doing It Anyway   19:16 Personal Story: Leaning In and Overcoming Discomfort   20:36 Reflection and Taking Action   Resources Mentioned 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 Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Summary In this episode of "Muscles and Mindset" with Ali Novitsky MD, she delves into the significance of permitting oneself to experience negative emotions without acting upon them. Dr. Ali shares insights on leaning into discomfort as a means of emotional healing, advocating for sitting with discomfort rather than impulsively escaping it. She provides practical guidance on recognizing early stress signals, understanding emotional qualities, and linking actions to specific feelings. By fostering self-awareness and regulating emotional responses, listeners can deepen self-understanding and boost emotional well-being. Dr. Ali emphasizes how embracing discomfort fosters resilience, self-awareness, and personal growth, empowering individuals to navigate life's obstacles. Join Dr. Ali on this transformative journey of self-discovery and emotional empowerment to explore the potential of leaning into feelings amidst challenges. Stay tuned for more fascinating episodes of "Muscles and Mindset" for valuable insights on mental, emotional, and physical well-being.   Takeaways Leaning in to emotions means acknowledging and allowing the emotion to be present without reacting or resisting it. Being aware of stress symptoms at an early stage allows for easier emotional regulation. Studying the qualities of emotions, such as where they are felt in the body and their characteristics, can make them more tangible and easier to work with. Noticing the typical actions taken in response to emotions can help in recognizing when to lean in and choose a different response.     Timestamp Chapters 00:00 Introduction and Women Physician Wellness Conference   00:47 Exploring the Concept of Leaning In   03:05 Story of Missing a Flight   04:58 Reacting vs Leaning Into Emotions   05:18 Techniques for Leaning Into Emotions   07:35 Awareness of Stress Symptoms   08:46 Studying the Qualities of Emotions   09:35 Noticing Typical Actions of Emotions   12:27 Leaning In as a Form of Healing   19:42 The Power of Leaning In to Emotions   20:53 Programs and Opportunities   Resources Mentioned 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 Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Summary Obesity Medicine Expert. Dr. Ali Novitsky, explores the fascinating science behind the hormone Leptin and its crucial role in suppressing the hunger cue in this episode of the "Muscles and Mindset" podcast. She delves into the concept of Leptin resistance, shedding light on why some individuals struggle to lose weight despite being in a calorie deficit. Dr. Ali explains how Leptin resistance can lead to a decrease in energy expenditure and an increase in hunger, making sustainable weight loss challenging for individuals with obesity.  She emphasizes the importance of recognizing obesity as a disease and advocates for a comprehensive approach to its treatment, going beyond solely focusing on calories in versus calories out. Dr. Ali highlights the potential benefits of GLP-1 agonists, medications that can help manage Leptin resistance and improve satiety. Alongside proper nutrition and exercise, these medications can support individuals with obesity in achieving sustainable weight loss. Dr. Ali also underscores the significance of early recognition and treatment of obesity to prevent the development of chronic illnesses. In conclusion, she encourages listeners to approach obesity and its treatment with an open mind, considering its multifaceted nature. Dr. Ali expresses gratitude for healthcare professionals who are dedicated to serving patients and emphasizes the importance of maintaining a growth mindset. Don't miss this insightful episode that provides valuable insights into the role of Leptin in obesity and the potential benefits of GLP-1 agonists in managing Leptin resistance   Takeaways Obesity is a disease, and leptin resistance is a factor that can cause obesity. Leptin is a hormone produced in fat cells and signals to the brain about the body's fat stores. In leptin resistance, the brain does not recognize high leptin levels, leading to a decrease in energy expenditure and an increase in hunger. GLP-1 agonists can help manage leptin resistance and improve satiety.   Timestamp Chapters: 00:00:00 - Introduction to the Muscles & Mindset Podcast 00:00:19 - Recap of a family vacation 00:01:34 - Introduction to the topic of Leptin and Obesity 00:02:16 - Leptin as one of the favorite hormones to talk about 00:03:08 - Recognizing obesity as a disease 00:03:44 - Discovery of leptin in 1994 00:04:17 - Misconceptions about leptin resistance 00:05:00 - The debate between calories in, calories out and hormonal factors 00:05:42 - Normal metabolic state and the role of leptin 00:08:13 - Misunderstanding of high leptin levels in obesity 00:09:06 - Explanation of leptin resistance and its effects on energy expenditure and hunger 00:10:21 - Different levels of leptin resistance and the difficulty of achieving a calorie deficit 00:12:20 - The role of GLP-1 agonists in managing leptin resistance 00:14:04 - GLP-1 agonists improving satiety and appetite control 00:15:28 - Diagnosis of leptin resistance and the need for further research 00:17:48 - Hope for early recognition and treatment of leptin resistance 00:19:13 - Importance of open-mindedness and collaboration in healthcare 00:20:28 - Finding a balance between calories in, calories out and hormonal factors 00:21:11 - Announcement of upcoming program on muscle mass maintenance during weight loss   Resources Mentioned 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 Apple Podcasts   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Summary In this episode of "Muscles and Mindset", Dr. Ali Novitsky, Obesity Medicine expert shares useful advice and effective tactics to empower listeners to make informed decisions regarding their nutrition and lifestyle. She explores the impact of exercise on hunger, highlighting that its effects can vary from person to person. While some individuals may experience an increase in hunger after exercise, others may find that their appetite decreases. Dr. Ali emphasized the significance of listening to our bodies and fueling them appropriately based on individual needs. Adequate sleep was identified as another crucial factor in managing hunger. Insufficient sleep can elevate ghrelin levels, leading to increased feelings of hunger. Prioritizing rest and sleep can help regulate these hormone levels and alleviate hunger. The emotional aspect of food was also discussed, acknowledging both its benefits and challenges. Dr. Ali recommended finding a balance between emotional eating and addressing emotions directly, rather than relying solely on food as a coping mechanism. The role of protein in managing hunger was highlighted as a helpful hack. Protein intake can help regulate ghrelin levels and enhance satiety when incorporated into well-balanced meals alongside carbohydrates, fats, and fiber-rich foods. The impact of weight loss on hunger hormones, particularly leptin, was explored. As weight decreases, leptin levels decrease as well, resulting in increased hunger. Dr. Ali suggested strategies such as eating slower and starting meals with a protein-rich appetizer to promote satiety and manage hunger. Furthermore, the role of insulin and cortisol in hunger was addressed. Dr. Ali recommended maintaining a balanced nutrition plan, limiting added sugar, and increasing fiber intake to regulate insulin levels and prevent drastic fluctuations in blood sugar that can trigger rebound hunger. Managing stress and implementing grounding techniques were also suggested to reduce cortisol levels and control hunger. Overall, this episode of "Muscles and Mindset" provided practical tips and strategies to help listeners establish a healthy relationship with hunger while making informed decisions about their nutrition and lifestyle.   Takeaways Developing a good relationship with hunger is important for understanding and managing it effectively. Hunger hormones, such as ghrelin and leptin, play a significant role in appetite regulation. Exercise can affect hunger levels differently for individuals, and it is important to fuel the body properly before and after workouts. Balanced nutrition, including adequate protein, carbohydrates, and fat, can help manage hunger and stabilize blood sugar levels. Getting enough sleep and managing stress are crucial for appetite control and hormone regulation. Eating slowly and incorporating protein appetizers can help increase satiety and manage hunger. Bigger meals occasionally can help boost leptin levels and improve satiety. Managing stress and cortisol levels is important for appetite control and overall health. Timestamp Chapters   00:00 Introduction   01:00 Understanding Hunger and Emotional Eating   02:56 Hunger Hormones: Ghrelin   03:26 Exercise and Hunger   05:48 Managing Hunger with Nutrition   08:12 The Importance of Sleep   09:38 Stress Management and Hunger   10:37 Eating Slowly and Protein Appetizers   13:21 Hunger Hormones: Leptin   17:10 Balanced Nutrition and Insulin   18:56 Stress and Cortisol   20:43 Bigger Meals for Leptin Levels   21:13 Conclusion and Program Offers   Resources Mentioned 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 Apple Podcasts   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Summary In this episode of the "Muscles and Mindset" podcast, Ali Novitsky MD dives deep into the fascinating science of hunger. She starts by sharing her personal experience with having a big appetite and how it led her to explore the genetics of hunger. Dr. Ali explains that hunger actually has a genetic component, specifically related to the MC4R gene, which affects our satiety levels. She reveals that she has a variant in this gene, which explains her larger-than-average appetite. Moving on, Dr. Ali discusses the different hormones involved in hunger. She explores ghrelin, known as the "ghrelin gremlin," which is the hunger hormone that increases in situations of stress, sleep deprivation, and weight loss. On the other hand, she explains that leptin is the satiety hormone produced in our fat cells. Dr. Ali also highlights the concept of leptin resistance, where the brain doesn't sense enough body fat despite high levels of leptin, believed to contribute to obesity. Dr. Ali further touches on insulin, which is responsible for lowering blood glucose levels and driving nutrients into cells. She explains how high insulin responses to unopposed carbohydrates can lead to rebound hunger. Lastly, she mentions cortisol, the stress hormone, which can increase blood sugar levels and inhibit insulin release, potentially causing insulin resistance. Throughout the episode, Dr. Ali emphasizes the importance of understanding these hunger hormones and their impact on our appetite. She mentions that in the next episode, she will discuss strategies to optimize hunger and regulate appetite naturally, including dietary and exercise approaches. Dr. Ali also highlights some of the programs and services available to listeners, such as a muscle maintenance and weight loss program, a 31-day fitness program, and a six-month coaching program specifically designed for women physicians. Overall, this episode of "Muscles and Mindset" provides listeners with a better understanding of the science behind hunger and how they can work with their hunger to achieve their health and weight loss goals.   Takeaways Hunger has a genetic component, with the MC4R gene affecting satiety. There is no 'normal' appetite, and each person's appetite is unique. Hunger is a sensation, not a feeling, and can be accompanied by different emotions. Hormones such as ghrelin, leptin, insulin, and cortisol play a role in hunger regulation.   Chapters 00:00 Introduction to the Science of Hunger   01:29 Genetics of Hunger   04:43 Defining Normal Appetite   05:12 Understanding Hunger   08:02 Hormones Involved in Hunger: Ghrelin   09:30 Hormones Involved in Hunger: Leptin   10:29 Hormones Involved in Hunger: Insulin   17:19 Hormones Involved in Hunger: Cortisol   19:41 Strategies for Managing Hunger   Resources Mentioned 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 Apple Podcasts   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Summary Dr. Ali Novitsky, an obesity medicine expert, explores the topic of GLP-1 weight loss medications and how to avoid muscle loss that are commonly associated with these medications. She starts with the utilization of GLP-1 agonists, specifically Ozempic and Mounjaro, in the realm of obesity medicine.  Dr. Novitsky sheds light on the need for a comprehensive approach to weight management, incorporating nutrition, exercise, cognitive behavioral therapy, and the benefits of GLP-1 agonist medications. Addressing misconceptions and stigma surrounding medication use for weight management, Dr. Novitsky sheds light on the complex nature of obesity as a disease. The podcast delves into the four pillars of obesity medicine and highlights the importance of mindset work in achieving sustainable lifestyle changes. While medication, including GLP-1 agonists, can be a valuable tool, it is emphasized that it is not a standalone solution. The episode addresses concerns about muscle loss and emphasizes the potential for muscle maintenance and growth through a well-rounded approach, encompassing strength training, proper nutrition, and mindset work. Dr. Novitsky underscores the significance of finding a harmonious balance among the pillars of weight management, as each individual's journey is unique. The episode concludes by promoting the upcoming program "Muscle Maintenance During Weight Loss," designed to support individuals on GLP-1 agonists with their strength training and mindset work. Listeners are encouraged to join the waitlist for the program. Subscribe to "Muscles & Mindset" for this captivating episode and stay connected for more engaging topics in future episodes.   Takeaways Muscle Loss on GLP-1 agonists is NOT inevitable!  GLP-1 agonists are medications that have shown great promise in the treatment of obesity and type 2 diabetes but have been blamed for muscle loss. Muscle maintenance and gain can be achieved while on GLP-1 medications through adequate protein consumption and strength training. Individualized approaches are necessary in obesity treatment to address specific needs and goals. Obesity treatment follows the four pillar approach, which includes nutrition, exercise, cognitive behavioral therapy, and when clinically indicated, medication.   Timestamp Chapters: 00:00 Introduction and a Snowy Update 01:53 Introduction to GLP-1 Agonists 02:23 The Four Pillars of Obesity Medicine 03:49 Importance of Nutrition Management 04:14 The Role of Exercise 04:42 Cognitive Behavioral Therapy and Mindset Work 05:40 Understanding Medication in Obesity Treatment 07:33 Addressing Concerns about Muscle Loss with GLP-1 Agonists 08:23 The Role of Strength Training and Nutrition in Muscle Maintenance 09:19 Monitoring Body Composition with In-Body Scans 10:08 Results of Strength Training and Nutrition Programs 12:01 The Importance of Individualized Approaches 13:26 Understanding the Impact of GLP-1 Agonists on Appetite and Protein Intake 14:53 The Role of Medication in Leveling the Playing Field 16:46 The Limitations of Relying on a Single Pillar 18:41 Finding the Personalized Approach to Optimal Health 20:06 Upcoming Program for Muscle Maintenance During Weight Loss 21:31 Closing Remarks and Hint of Upcoming Program   Resources Mentioned 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 Apple Podcasts   Related Episodes  194. Muscle Gain 101  196. Fat Loss 101   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Fat Loss 101: Building Muscle and Mindset   Summary   In this episode, Dr. Ali Novitsky, obesity medicine expert, dives into the topic of fat loss and how to achieve optimal weight loss by maintaining muscle mass and losing body fat. She starts by sharing her experience of starting a TikTok account to engage with her audience and address their confusion about weight loss and the old rules of the diet industry. Dr. Novitsky emphasizes the importance of focusing on both muscles and mindset when it comes to weight loss. She explains that traditional weight loss methods, such as "eat less and move more," are ineffective and can lead to muscle loss. Instead, she advocates for a more holistic approach that includes proper nutrition, strength training, and a small calorie deficit. She breaks down the concept of total daily energy expenditure, which includes basal metabolic rate, exercise, and digestion of food. Dr. Novitsky stresses the significance of maintaining muscle mass, as it contributes to a higher metabolism and overall fat loss. She also discusses the importance of protein intake and how it supports muscle growth and maintenance. Next, Dr. Novitsky addresses the question of whether it's better to lose weight first and then gain muscle or vice versa. She explains that the answer depends on individual circumstances and goals. For those with low muscle mass, it may be beneficial to focus on building muscle first to increase metabolism and allow for a more sustainable fat loss journey. However, for individuals with adequate muscle mass, the priority should be maintaining muscle while losing body fat. She discusses different approaches to tracking nutrition, including macro counting, mindful macros, mindful eating, and intuitive eating. Dr. Novitsky emphasizes the importance of finding a method that works best for each individual and promotes a healthy relationship with food. Throughout the episode, she stresses the importance of embracing the journey and focusing on non-scale victories, such as increased strength and confidence. Dr. Novitsky also highlights the various programs and resources available, including the Transform program, Fit Woman Collective, and the 31 Days of Fit program. In conclusion, achieving optimal fat loss requires a balanced approach that prioritizes muscle maintenance, proper nutrition, and a small calorie deficit. By focusing on building muscle and adopting a positive mindset, individuals can achieve their desired body composition and overall health goals.   Takeaways Maintaining muscle mass is crucial for optimal weight loss and body composition. The traditional 'eat less, move more' approach to weight loss is flawed and unsustainable. Protein and macronutrients play a key role in supporting muscle growth and fat loss. The order of losing weight and gaining muscle depends on individual goals and body composition. Marrying the journey and focusing on overall health and well-being is essential for long-term success.   Timestamp Chapters: 00:00:02 - Introduction and Starting a TikTok Account 00:01:18 - Importance of Fat Loss 101 00:04:07 - Problems with the "Eat Less, Move More" Approach 00:08:02 - Understanding Weight Loss and Optimal Weight Loss 00:09:06 - Total Daily Energy Expenditure and the Role of Basal Metabolic Rate 00:13:00 - Creating a Calorie Deficit for Fat Loss 00:14:14 - The Complexity of Balancing Deficit, Nutrition, and Exercise 00:17:03 - The Importance of Protein Intake and Strength Training 00:19:01 - Different Approaches to Tracking Nutrition: Macros, Protein, Mindful Eating, and Intuitive Eating 00:22:00 - The Strategy of Losing Weight and Gaining Muscle 00:23:58 - The Personalized Approach to Losing Weight and Gaining Muscle 00:26:06 - The Challenges of Gaining Muscle and Losing Fat Simultaneously 00:29:05 - The Importance of Marrying the Journey and Focusing on Non-Numerical Results 00:30:20 - Information about Programs and Services Offered by the Podcast Host   Resources Mentioned 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 Apple Podcasts   Related Episodes   195. Muscle Gain 101   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Muscle Gain 101 Welcome back to another episode of Muscles and Mindset with obesity medicine expert, Ali Novitsky MD! In this week's episode, we're going to dive into the fundamentals of muscle gain and discuss simple strategies to optimize our muscle mass. But before we get into the nitty-gritty, let me share a little story with you. When we were brainstorming the name for this podcast, we wanted something that truly reflected our mission of helping women get strong. We wanted to challenge the limiting beliefs around women and muscle gain, and empower them to embrace their bodies and strive for optimal muscle mass. And that's how we came up with the name Muscles and Mindset. Now, let's talk about the mindset behind muscle gain. Many women have the misconception that lifting weights will make them bulky. I used to believe the same thing about myself. But the truth is, gaining muscle mass as a woman is not as easy as it may seem. It requires a calorie surplus and a specific training stimulus. So, if you're worried about bulking up, rest assured that it's not the norm. To understand muscle gain, we need to consider our body types. There are three main body types: ectomorph, mesomorph, and endomorph. Most of us are a combination of two body types, with the mesoendomorph being the most common. Understanding our body type can help us tailor our approach to muscle gain. For naturally thin individuals, gaining muscle mass may require eating in a calorie surplus and focusing on both protein and carbohydrates. It's important to find the right balance of exercise and nutrition to stimulate muscle growth without overwhelming our metabolism. On the other hand, mesomorphs have an easier time maintaining and gaining muscle mass. They can focus on strength training and may not need to be in a significant calorie surplus to see results. Endomorphs can go either way, depending on their individual response to training and nutrition. Now, let's talk about how we actually build muscle. Strength training is key. By challenging our muscles and creating micro tears, we stimulate them to grow stronger. But it's not just about exercise. Rest and nutrition are equally important. Our muscles need time to recover and proper nutrition to rebuild and grow. When it comes to nutrition, protein is essential for muscle maintenance and growth. I recommend at least 90 grams of protein per day for women, and more for men or those engaging in intense strength training. It's also important to have a balanced diet that includes carbohydrates and fats. If your goal is muscle maintenance and fat loss, you need to prioritize protein intake and engage in regular strength training. If you want to gain muscle mass while maintaining body fat, you'll need to be in a calorie surplus and focus on both nutrition and exercise. It's important to set realistic expectations and understand that muscle gain takes time and consistency. Maintaining muscle mass is crucial, especially during weight loss. Losing muscle mass can lower our basal metabolic rate and make it harder to maintain weight loss in the long run. So, it's important to prioritize muscle maintenance and ensure adequate protein intake during weight loss journeys. In conclusion, muscle gain is not something to be afraid of. It's a powerful and healthy process that can enhance our overall well-being. By incorporating strength training and proper nutrition, we can optimize our muscle mass and achieve our fitness goals. So let's embrace the journey and have fun with it! Thank you for tuning in to this episode of Muscles and Mindset. Stay strong and chat with you next week!   Takeaways: Muscle gain is achievable for women and does not necessarily lead to a bulky appearance. Different body types have varying abilities to gain muscle mass. Strength training is essential for building muscle, and rest and nutrition are crucial for muscle growth. Maintaining muscle mass during weight loss is important for overall health and metabolic rate. Consistency and a balanced approach to nutrition and exercise are key for successful muscle gain.   Timestamp Chapters: 00:00:02 - Introduction and the importance of muscle gain 00:05:30 - Different body types and their ability to gain muscle 00:10:45 - How to build muscle through strength training and nutrition 00:17:20 - Setting goals for muscle maintenance and fat loss 00:21:45 - The relationship between muscle gain and weight loss 00:26:10 - The importance of maintaining muscle mass during weight loss 00:30:15 - The impact of GLP-1 agonists on muscle mass 00:34:00 - The benefits of having more muscle mass for overall health 00:38:30 - Simple strategies for muscle gain: strength training and protein intake 00:43:15 - Encouragement to embrace muscle gain and have fun with it   Resources Mentioned 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 Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Summary   For the first podcast of 2024, Dr. Matthea Rentea takes over the mic and asks Dr. Ali Novitsky all of the questions you've been wanting to know.  She elicits Dr. Ali's personal journey to optimal health and how the secret to helping people love exercise.  She discusses her approach to nutrition and fitness, emphasizing the importance of individualized programming. Ali also challenges the conventional notions of body size and weight loss, highlighting the advantages of different body types. She shares surprising aspects of her programs and discusses her future directions, including supporting obesity medicine practices and helping young girls develop a healthy relationship with their bodies. Ali concludes with advice on embracing the journey and asking for help.   Takeaways Individualized programs are key to sustainable results in nutrition and fitness. Body size and weight loss should not be the sole focus; embracing and loving one's body is more important. Different body types have unique advantages and should be celebrated. Ali's programs provide a safe community and support system for women physicians. Future directions include supporting obesity medicine practices and helping young girls develop a healthy relationship with their bodies. Chapters   00:00 Introducing Dr. Matthea Rentea 02:15 Dr. Ali's Journey to Optimal Health 06:22 Helping People Love Exercise 08:25 A Unique Approach to Nutrition and Fitness 12:12 The Intersection of Body Size and Weight Loss 14:48 Embracing Different Body Types 19:38 Shifting Focus from Weight Loss to Body Love 22:48 Surprising Aspects of Ali's Programs 27:01 Future Directions: Supporting Obesity Medicine Practices and Helping Girls 37:01  Final Thoughts and Advice Resources Mentioned Resources Mentioned 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 Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***   Related Episodes  192. Is 10 Minutes Enough? 191. It's Safe to Meet Your Needs 187. Discovering Your Soul's Purpose with Brenda Winkle