DiscoverThe Muscles & Mindset Podcast
The Muscles & Mindset Podcast
Claim Ownership

The Muscles & Mindset Podcast

Author: Ali Novitsky, MD

Subscribed: 55Played: 3,583
Share

Description

Welcome to "The Muscles & Mindset Podcast", with your host Dr. Ali Novitsky, an acclaimed obesity medicine expert, renowned for her unique expertise in muscle optimization through exercise, nutrition, and mindset work. Her revolutionary approach to health and wellness. Dr. Novitsky is not just an expert; she is a catalyst, propelling individuals on their journey of transformation, fostering strength, endurance, and resilience, and reshaping the landscape of obesity medicine.

The Muscles & Mindset Podcast aims to foster not just knowledge, but action. We'll unravel the secrets to optimizing muscle development, adhering to a nourishing diet, and cultivating a resilient mindset - three crucial pillars of a healthy and fulfilling lifestyle. But more than that, we'll provide you with actionable strategies, practical tips, and effective tools that you can seamlessly incorporate into your daily routines. This podcast isn't just about understanding the muscles and mindset, it's about turning that understanding into positive, transformative action.

Get ready to embark on a journey of self-discovery and self-improvement, as you tune in to the Muscles & Mindset Podcast. Together, we'll navigate the path of health and wellness, one episode at a time.

Dr. Ali Novitsky's work can be found at https://thefitcollective.com.
207 Episodes
Reverse
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 ***
199: Hunger Hacks

199: Hunger Hacks

2024-01-3022:34

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 ***
196: Fat Loss 101

196: Fat Loss 101

2024-01-1432:18

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 ***
195: Muscles Gain 101

195: Muscles Gain 101

2024-01-0933:51

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
Create a ‘don’t do’ list in 2024. This list has at least three things that you did in 2023 that don’t fulfill your core desires and that you will no longer do in 2024. Honoring your core desires and setting boundaries to protect them is what we want in 2024 – this is how you’ll start living your best life. In this episode, I talk about creating a ‘don’t do’ list, give examples that might go on yours, and talk about the importance of setting boundaries.   Key Takeaways: How to Have an Amazing 2024 Put three things on your ‘don’t do’ list. Think about three core desires you want to feel this year. Your to-do list becomes this amazing space where you can create whatever you want.   How to Create a ‘Don’t Do’ List A ‘don’t do’ list is a list of all the things that don’t serve you. Think back to this year. What did you do in 2023 that didn’t serve you? What didn’t feel good or meet your core desires? Now, think about your core desires. What are they? By combining these two things – what doesn’t serve you and what your core desires are – you can create your ‘don’t do’ list for 2024. This is the year we don’t do the things that are not in alignment with our core desires. Set Boundaries to Protect Your Core Desires Figuring out your core desires always comes back to determining your why. Why do you do what you do? What do you truly want to do? Maybe even more importantly – what don’t you want to do? In this episode, I give many examples of core desires that might serve you best in 2024, some of which are definitely on my list. Do any of these resonate with you? Finally, I want to talk about the importance of boundaries with your ‘don’t do’ list. Boundaries are especially important when you’re dealing with the things you put on your ‘don’t do’ list – they’re on there for a reason! Set boundaries so you are more likely to stick to your ‘don’t do’ list. What do you desire most in 2024? What three things are going on your ‘don’t do’ list? Let me know in the comments on the episode page.   In This Episode  What to consider putting on your ‘don’t do’ list [3:30] Why you have to go back to your ‘why’ to figure out your core desires [5:30] The importance of boundaries with a ‘don’t do’ list [28:00]   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 ***    
A ten-minute HIIT workout is enough. Gone are the days we need to slog through a long, moderate workout that doesn’t make us feel good… and deep down, we know we won’t stick to it. It’s time to become a ten-minute workout person. Work out smarter, not harder, and create long-lasting body composition changes. In this episode, I talk about how long to work out for and when, the dangers of overexercising, and why exercise alone isn’t a great weight loss strategy.   Commit to three to four tasks on a daily basis. Once you’re done, you need to check out. You need to rest as much as you need to work. This is like my 3-2-1 strategy. 3 things you have to do. 2 things you want to do. 1 thing you’re willing to leave on the to-do list.   The 10 Minute HIIT Workout Ten minutes of High-Intensity Interval Training (HIIT) is as effective as 50 minutes of moderate-intensity exercise. That’s why I want you all to become people who exercise for ten minutes. You can build on your times when you have a consistent routine at this length. There’s also new research that shows the best time to exercise is, in fact, in the morning. Exercising in the morning increases insulin sensitivity and decreases insulin resistance. Ten minutes of HIIT in the morning? That’s what I call working out smarter, not harder.   Is 10 Minutes Actually Enough? I understand some people don’t think that a ten-minute workout is long enough to burn fat. But, exercise is not a great weight loss strategy. It’s necessary for other bodily functions and your mental health, but you lose more weight by making changes to your nutrition. Besides, there are actually downsides to overexercising. Overexercising causes your cortisol to spike, your body to hold onto excess water, making you look puffy and bloated, and it’s really hard on your body. It’s about the quality of the work you do, not the quantity. Become a ten-minute exercise person and see how it transforms your approach to movement. As of today, from this moment forward, you are a ten-minute exercise person. Try this for yourself and see how it goes. Let me know in the comments on the episode page.   In This Episode  How ten minutes of HIIT training has the same metabolic benefit as 50 minutes of steady exercise [6:00] The best time of day to exercise [7:00] Why you have to work out smarter, not harder [9:15] How to burn enough calories during 10-minute workouts [13:00] What happens when you overexercise [20:00] Why what you’re doing is enough [23:00]   Quotes “It turns out that ten minutes of exercise is enough. In fact, it’s a pretty big deal.” [2:18] “Consistency is what’s going to determine long-term, sustainable results. If a 60-minute workout routine is never going to be sustainable for you or isn’t sustainable for you in the moment, then that’s not going to be a good strategy. Ten minutes. The idea that you can work out for ten minutes and it’s doing something.” [8:40] “Exercise is not a great weight loss strategy. Exercise is necessary to remain functional, to remain strong, and to maintain your muscle mass, which will maintain your basal metabolic rate. But in general, using exercise to burn enough calories to create a deficit for weight loss – that’s not going to be a very realistic and sustainable strategy.” [13:55] “Here’s the magic sauce. The magic is finding the minimal amount of exercise that will give you the most bang for your buck in terms of body composition without significantly increasing your appetite and enjoying doing what you’re doing.” [17:12] “What I’m really trying to push you with on this episode is the idea that less can be more and what are your limiting beliefs that are surrounding your wanting to keep the same schedule of doing more.” [21:50] “Becoming a person who exercises for thirty minutes has to start with a person who is a consistent exerciser for ten minutes. You have to identify with that.” [26:39]   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  Episode 176: Optimizing Your Health with Strength Training Episode 177: Tracking Body Composition Changes Episode 169: Let's Make Muscle
It’s safe to meet your needs, especially in this world where we’re more accustomed to putting others first. It helps us communicate better and be true to who we really are. Talk to others about your needs, put yourself first, and heal what wasn’t met in your childhood. In this episode, I’m talking about why we need to prioritize ourselves, how saying "yes" to ourselves can change our lives, and why it's so good for us overall.   How to Meet Your Needs Yourself Figure out your why What do you need to make the next best decision to get there?   It’s Safe to Meet Your Needs Most people constantly hold back from doing what they want to do – and what they need to do. This often stems from unresolved and unmet needs from our childhood. When we have this mindset, we most often put everyone else’s needs before our own. I encourage you to put your needs first. But not just that, it’s important to talk about your needs with your children and your loved ones, too. This opens up your communication channels with them. Not only that, it helps them see that putting their needs first is healthy and safe.   Put Yourself First You are the most important person in the room. When you put yourself first and go all-in on yourself, you will be better able to show up fully as your most authentic self. Don’t be afraid to go after what you need. To say yes to yourself, to put your needs first, is the most healing and authentic thing you can do. You can’t serve others if you don’t serve yourself first. When you do this, put your needs first, and step into yourself, you learn to trust yourself in situations that are good for you and avoid situations that won’t be. Do you know what you need? What need did you have when you were a child, and how can you meet it now? Journal about this concept and let me know your thoughts in the comments on the episode page.   In This Episode  Why we hold back from doing what we want to do [5:00] What it means to have unmet needs, especially in your childhood [8:00] How meeting and talking about your needs opens up communication with your loved ones [9:30] How going all in on you will help you show up more fully and authentically [12:30] What it means to say yes to yourself [15:00] What you can learn about the blind spots that trigger you [23:45] What happens when you’re safe in your own body [25:30]   Quotes “A common theme that comes up for many of us is that we hold back on doing what we want because we think that it will somehow impact, in a negative way, somebody else. In particular, somebody that we really care about. So we don’t do it for us.” [5:16] “We have to meet our needs if we want to positively impact those that are watching us.” [9:29] “Do you know what you need? I’m going to guess that you probably do. And I’m going to also tell you that it’s probably buried with a whole lot of thoughts saying that you can’t have what you want because there are all these other things and people that you need to tend to first. I need you to break the barrier on that because that is not useful. You will never serve others if you cannot serve yourself first.” [12:04] “Don’t be afraid to go after your needs. Don’t be afraid to go back and question, “Why do I have trouble honoring what I need?”” [23:51] “Safety. We really have to get back to the idea that we can be safe in our own body, and that’s all that we really need.” [25:23]   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  184. Setting Boundaries Starting with Self 189. Your Career as an Authentic Expression of You with Dr. Chelsea Turgeon 187. Discovering Your Soul's Purpose with Brenda Winkle  
190. My Errors Tour

190. My Errors Tour

2023-12-0631:35

It’s not uncommon to find ourselves shouldering the blame for things that were never truly our vault. What if we approached these situations with a different perspective? What if we embraced self-compassion as a catalyst for growth and healing instead of berating ourselves for our supposed errors? In this episode, I’m talking about making errors, the need for control, what happens when we have self-compassion, and the benefits of outside accountability.   When You Find Yourself Making a Lot of Errors You might need someone to hold space for you. You might need action coaching. Remember to have compassion for yourself and the circumstances. Find the lesson in your errors.   Self-Compassion and Errors I know I’m not alone when I say that I recently took on the blame for something that wasn’t my fault. This is incredibly common to do. Did you know that we do it because it puts us back in control of the situation? One of the reasons for my recent error was because I was in emotional dysregulation. Yes, you can get into emotional dysregulation even from positive emotions, like excitement – anything that sends your emotions out of their normal flow can put you in a state where you’re not thinking clearly. When you find that you’ve made an error, I want to encourage you to find compassion for yourself. It’s within your self-compassion that you find the lessons and the learnings from your error. This is such an important step towards healing.   Healing From Your Errors Healing from your errors is also essential. That’s why we need to talk about our mistakes. What did you do? How did you feel? What have you learned from it? It’s okay to err. You have permission to make mistakes. But please talk about it. If, like me, you need some guidance to help you through your errors, I’d recommend seeking outside help. Outside accountability, like a psychiatrist, is beneficial because you know someone other than yourself is checking on your progress. I’d love to hear about an error you’ve made recently. How did you feel when you made it? What lessons did you learn when you took time to reflect and have self-compassion? Let me know in the comments on the episode page.   In This Episode  Why we often blame ourselves even when things aren’t our fault [11:00] How we can experience dysregulation from positive emotions [12:30] What you can learn from having self-compassion [13:30] Why it’s healing to talk about your errors [16:30] Why you might need outside accountability [21:00] How to find the lesson in your errors [25:30]   Quotes “I blamed myself. Why? Because when you blame yourself, you take it on as yours and you put yourself back in control. Not in a healthy way.” [10:47] “Dysregulation with our emotions isn’t always negative emotions. It can be positive emotions.” [12:42] “If you’re ever thinking that you’re failing or you’re not doing something that you said you would do, you may need accountability to your boundaries.” [21:13] “If you are getting a result that you like, still be careful about the story you’re telling yourself. If you’re getting positive reinforcement or the results that you want, and your story doesn’t really have facts in it, it’s still just a story.” [26:49]   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  Episode 186: A Quest to Good Mothering with Heather Chauvin Episode 185: Emotionally Regulated Parenting Episode 184: Setting Boundaries Starting with Self
You have permission to create the most authentic expression of you. Yes, even if you feel stuck in your career. And yes, even if you’re ready to shift gears into what you truly want. I’m joined by Dr. Chelsea Turgeon to talk about vulnerability, choosing your authentic self, and what your life after medicine might look like.   How to Live With Your Authentic Self Get to the place where you can see your true self. Slowly start to introduce that authentic self to others who can support and appreciate that.   About Dr. Chelsea Turgeon Dr. Chelsea Turgeon is an MD-trained career coach, bestselling author, digital nomad, and host of the Life After Medicine podcast. In 2019, she left the hustle and grind of her OBGYN residency to travel the world and create a life of freedom. Now, she has a 6-figure coaching business helping healthcare professionals find careers that give them freedom and fulfillment.   Let Go Of What You Think You Need There are often so many external pressures that influence the decisions we make in life. Dr. Chelsea Turgeon asks us to consider what decisions we’d make if we didn’t have those pressures. This is where finding your authentic self and vulnerability will play an important role.  Go after what you want and let go of what you think you need. If you’re worried about what you think you should be doing, Chelsea reminds you that you have to come back to choices and consequences in any decision you make.  Be super honest. Stop using the word ‘have to’ do things. You don’t have to do anything. There might be reasons you’re choosing to do something because you want to avoid consequences, but the more you can bring it back to that, it will start to set you free and start liberating you.   Life After Medicine So many women physicians have been in, or are in, similar situations to Chelsea (and myself). I want you to know that you have permission to leave medicine on your own terms, not because of burnout or because you can’t take it anymore.  If you are experiencing burnout, it’s also important to understand that burnout is not your fault. It doesn’t mean there’s something wrong with you. You can’t create from nothing. If you are considering the shift from medicine to entrepreneurship, Chelsea talks about some of the most common mindset blocks that new entrepreneurs face. She leaves us by saying that your greatest impact lies in following what you actually want – what do you want? What story makes you feel empowered? Tell that one instead. I’d love to hear yours in the comments on the episode page.   In This Episode  How external pressures can influence who you are [6:30] The role of vulnerability in finding your most authentic self [9:00] How to navigate an authentic career within your current expectations [15:30] What happens when you take ownership of your choices [17:00] What blocks entrepreneurs tend to face [18:45] Where your greatest impact lies [28:45]   Quotes “During that first year, I really went through a process of pausing, recalibrating, connecting back to who I am and what my original goals are, the things I care about and actually want to do.” [6:26] “Vulnerability is about letting people see you as your authentic self.” [9:19] “You don’t want to introduce that authentic version of you to people who are going to cut it down and put you into a shame spiral. You do want to have safe spaces and places where you can show pieces of yourself and feel accepted for those pieces so you can start to grow and strengthen them.” [10:18] “I started meditating and questioning everything, and really going within to a place of, ‘I might be okay just as I am. And if that’s true, what would I want to do?’ And it wasn’t being a doctor.”  [14:04] “The more you give yourself choices, the more empowered and free you can be emotionally and internally. Once it becomes time to start making different choices, you can start doing that.” [16:41] “You do know. There’s just not this exact clear plan for how to get there, so they do nothing. They think they need this entire roadmap fully mapped out from A-Z in order to even begin when you just have to take a step and see what happens.” [20:11] “You can’t create capacity from nothing. You cannot create it where it doesn’t exist. You have to free it up by removing energy drains and creating space.” [24:24] “It gets to be more. There’s literally no reason why you can’t have the things that you want. […] It doesn’t have to be a pipe dream. It doesn’t have to be a crazy idea. You’re allowed to pursue the things that you want. There is something deeply important about you figuring out what you want and then following it. Within that is where you can truly make a positive impact.” [27:59]   Resources Mentioned Listen to the Life After Medicine Podcast Join the Free Life After Medicine Facebook Community Transform 7.0 Find Dr. Chelsea Turgeon Online Follow Dr. Chelsea Turgeon on Facebook | Instagram | LinkedIn   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  Episode 180: Energetic Health Episode 187: Discovering Your Soul's Purpose with Brenda Winkle Episode 184: Setting Boundaries Starting with Self
188. Macros Simplified

188. Macros Simplified

2023-11-2234:30

Macro-calculated eating is often discounted as difficult and impossible to get right. So, let’s simplify it. In this episode, I explain the three different ways of eating: intuitive, mindful, and calculated macros, because to understand macros, you need to understand the rest of them. Then, I tell you how to determine your basal metabolic rate, set your macros, and how long you need to eat your macros.   How to Start Tracking Macros Get very specific on your why Get an honest analysis of your body composition Determine your long-term goal Figure out the support you need to become consistent   Your Skeletal Muscle Mass is Important There are three main approaches to nutrition. Intuitive eating, mindful eating, and calculated macros. Each has its benefits and connection to your long-term goals, but your eating strategy must align with what you’re willing to do. I get a lot of questions about what the ideal body fat percentage is. This is difficult to answer concisely, as everyone’s body is different. Instead of a specific percentage, I say that you're most likely in an ideal range as long as your skeletal muscle is above your body fat percentage. If your skeletal muscle mass is low, that might set you up for a lot of problems going forward. Not to mention, your Basal Metabolic Rate will be a lot lower than expected. Strength training is a great way to increase your skeletal muscle mass, even if it means initially gaining weight before losing it.   Calculating Your Macros Intuitive eating, or learning to listen to what your body wants to eat, and mindful macros tend to work best for those who already have some experience in macro calculating, though not always. It’s about finding balance on your plate and going from there. Calculated macros are best for shorter-term diets or specific goals, especially weight loss or muscle gain. You need to get very specific about why you want to start eating your macros because to do this, you need to eat this way every day.  If you’re just starting out calculating your macros, I recommend a 40 protein/40 fat/30 carbohydrate ratio. You also need to know your BMR. This method is about adjusting until you find a balance that works for your body and your goals. I would love to hear your reflections and thoughts about these different methods of eating. Which have you tried? Which do you prefer? Let me know in the comments on the episode page.   In This Episode  What the biggest issues are when you don’t get the results you want [3:45] What intuitive eating is [4:15] The average body fat percentage for women [10:00] Why you might need to gain muscle before you can lose weight [15:30] The differences between mindful macros and intuitive eating [21:00] What you need to know about a calculated macro way of eating [22:00] How to get started with calculated macros [23:30] The best macro calculation when you’re starting out [26:45]   Quotes “The biggest issue when individuals do not get the results that they want is that the results that they want are not in alignment with their strategy, and their strategy isn’t in alignment with what they’re willing to do.” [3:45] “I would say that the people who are most successful with their long-term results spend some time on the intuitive side of eating.” [6:17] “If you can trust yourself enough to explore the intuitive side of things, ultimately, it’s definitely going to help you long-term.” [8:42] “A really balanced way of eating where you’re eating adequate protein, limiting added sugar, and including a very balanced plate seemed to get us to that point I’m talking about of the optimal body composition. A reminder: skeletal muscle mass above body fat mass is what I’m aiming for.” [13:54] “It’s not always what it seems. We might have to do different strategies before we can actually achieve the results we’re ultimately looking for for it to be sustainable.” [15:56] “Calculated macros are something that needs to be adjusted because we are going to respond differently as different people with different makeups, and unless you are skilled at knowing how to adjust them, then you can wind up in a situation where you’re pretty confused going down a very different pathway.” [22:20] “If you’re calculating macros, usually it’s going to be for a muscle gain goal, or it’s going to be for a fat loss goal. I don’t usually have people who are willing to commit to calculated macros for a maintenance goal.” [26:02]   Resources Mentioned Mifflin-St Jeor BMR Calculator 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  Episode 176: Optimizing Your Health with Strength Training Episode 177: Tracking Body Composition Changes Episode 175: Your Easy Guide to Getting Adequate Protein
loading
Comments (1)

Judit Andrea Staneata

I have worked with coach Dr. Ali Novitsky for almost a year. Her work is amazing and her strategies targeting mind and body truly work. They helped me reframe my thoughts from food and body shaming. I am so happy for her new podcast and cannot wait to learn and grow under her guidance.

Apr 23rd
Reply
Download from Google Play
Download from App Store