The Muscles & Mindset Podcast

Ali Novitsky, MD is thrilled to be back this week. Over the past two weeks, the podcast has delved into intuitive eating and Mindful Macros®. Today, the focus is on the basics of calculating macros, especially for beginners. This topic often seems overwhelming, but the math is straightforward. The challenge lies in the recommendations and nuances, which require experience and understanding. Episode Overview In this episode, Dr. Novitsky breaks down the process of calculating macros, addressing common concerns and misconceptions. She also shares her personal approach and experiences with different coaches, highlighting the importance of finding a method that works for each individual. Key Points Discussed Understanding Macros: Definition: Macros, or macronutrients, are the nutrients that provide calories or energy, including proteins, carbohydrates, and fats. Importance: Knowing your macro breakdown is crucial for achieving specific fitness goals, whether it's fat loss, muscle maintenance, or muscle gain. Challenges in Calculating Macros: Metabolic States: Different metabolic conditions like insulin resistance and leptin resistance can complicate the process. Personal Experience: Dr. Novitsky shares her journey with various coaches and how their recommendations varied, emphasizing the need for a personalized approach. Dr. Ali's Approach to Macros: Balanced Strategy: Dr. Novitsky advocates for a balanced approach that combines intuitive eating, mindful macros, and calculated macros. Practical Tips: Practical tips on how to start calculating your macros, including the importance of knowing your basal metabolic rate (BMR). Calculating Basal Metabolic Rate (BMR): Definition: BMR is the number of calories your body needs at rest. Formula: Introduction to the Mifflin-St. Jeor formula, which is widely used in obesity medicine to calculate BMR. Activity Factors: Explanation of how to adjust BMR based on activity levels to get your total daily energy expenditure (TDEE). Macro Breakdown for Beginners: Starting Point: For muscle maintenance and fat loss, Dr. Novitsky recommends starting with 30% protein, 30% carbohydrates, and 40% fat. Example Calculation: An example calculation illustrating how to determine the grams of each macronutrient based on a 1500 calorie diet. Advanced Considerations: Leptin Resistance: Discussion on how leptin resistance can affect weight loss and the importance of adjusting macros accordingly. Art of Adjustment: The process of adjusting macros based on individual responses and metabolic conditions. Conclusion This episode provides a comprehensive introduction to calculating macros, emphasizing the importance of a personalized approach. Next week, the podcast will put it all together and discuss how to integrate these strategies into a cohesive plan. Don't forget to check out the "Muscles & Mindset" workout program and stay tuned for the upcoming nutrition program. Visit https://www.theFITCollective.com to learn more about the programs and resources. Until next time, stay empowered and keep striving toward your fitness goals! Thank you for tuning in! If you have any questions or need further clarification, feel free to reach out. Dr. Novitsky is here to help you on your journey to better health and fitness. Timestamps: 00:00:02 - 00:00:24: Introduction and Episode Recap 00:00:24 - 00:01:16: Challenges in Calculating Macros 00:01:17 - 00:01:48: Upcoming Nutrition Program 00:01:48 - 00:02:19: Importance of Mentorship in Nutrition 00:02:19 - 00:03:11: Personal Experience with Macro Coaches 00:03:11 - 00:03:33: Combining Intuitive, Mindful, and Calculated Approaches 00:03:34 - 00:04:07: Online Coaching Experience 00:04:07 - 00:05:03: Misalignment in Macro Recommendations 00:05:03 - 00:05:46: Carb Sensitivity and Personal Adjustments 00:05:47 - 00:06:08: Balanced Eating Approach 00:06:09 - 00:06:40: Advanced Topics in Macro Calculation 00:06:40 - 00:07:02: Setting Goals for Macro Calculation 00:07:03 - 00:07:45: Understanding Muscle Gain and Fat Loss 00:07:45 - 00:08:06: Realistic Expectations for Muscle Gain 00:08:07 - 00:08:39: Starting with Basal Metabolic Rate (BMR) 00:08:39 - 00:09:11: Components of Total Daily Energy Expenditure (TDEE) 00:09:11 - 00:09:42: Exercise and Its Impact on TDEE 00:09:42 - 00:10:14: Digestion and Its Role in TDEE 00:10:14 - 00:10:57: Importance of Strength Training for Fat Loss 00:10:57 - 00:11:28: Calculating Basal Metabolic Rate (BMR) 00:11:28 - 00:12:00: Using the Mifflin-St Jeor Formula 00:12:00 - 00:12:21: Activity Factors in TDEE Calculation 00:12:21 - 00:13:06: Personal Experience with Online Trainer 00:13:06 - 00:13:49: Starting Energy Intake at BMR 00:13:49 - 00:14:21: Adjusting for Low BMR 00:14:21 - 00:14:53: Gaining Muscle to Optimize BMR 00:14:53 - 00:15:25: Leptin Resistance and Its Impact on BMR 00:15:25 - 00:16:06: Normal Leptin Function vs. Leptin Resistance 00:16:06 - 00:16:37: Challenges with Leptin Resistance 00:16:37 - 00:17:08: Calories In vs. Calories Out Debate 00:17:08 - 00:17:41: Obese Starving Concept 00:17:41 - 00:18:14: Finding the Deficit in Macro Calculation 00:18:14 - 00:19:08: Starting Macro Ratios for Fat Loss 00:19:08 - 00:20:02: Calculating Protein and Carbohydrates 00:20:02 - 00:20:30: Calculating Fat Intake 00:20:30 - 00:21:01: Rechecking Calculations 00:21:01 - 00:21:41: Adjusting Based on Response 00:21:41 - 00:22:12: Factors Influencing Macro Adjustments 00:22:12 - 00:23:05: Comparison with Mindful Macros 00:23:05 - 00:23:37: Conclusion and Upcoming Program Resources: The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. Learn more HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

In this episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky MD delves into the topic of Mindful Macros®, a balanced approach to nutrition. Packed with insights and practical advice, this episode guides listeners on how to balance macronutrients—proteins, fats, and carbohydrates—to achieve fitness goals such as fat loss, muscle gain, or maintenance. Introduction Dr. Novitsky kicks off the episode by sharing exciting news about a new nutrition program that complements the existing Muscles & Mindset strength training course. This comprehensive program offers three levels of workouts, guiding participants through an entire year of fitness for the price of a single personal training session. What is Mindful Macros®? Mindful Macros® is Dr. Novitsky's trademark nutrition program, designed to help individuals eyeball portions and achieve a balanced intake of macronutrients. This approach is a step up from intuitive eating, making it suitable for those with specific physical goals like fat loss or muscle gain. Dr. Ali's Personal Journey Dr. Novitsky shares a personal story from her early 20s, detailing her struggles with various diets until she discovered the power of a balanced macronutrient breakdown. This experience led her to develop the Mindful Macros® approach, which combines intuitive eating with calculated macros. How Mindful Macros® Works The episode delves into the specifics of how Mindful Macros® operates: Protein: The cornerstone of the program, with recommended intake based on height and goals. Carbohydrates: Focus on complex carbs, with a one-to-one ratio with protein for fat loss and a higher ratio for muscle gain. Fats: Typically two servings above protein intake. Dr. Novitsky explains how to eyeball portions using simple visual cues, making it easy to follow the program without needing a scale or measuring cups. Benefits of Mindful Macros® One of the standout benefits of Mindful Macros® is its ability to maintain muscle mass while promoting fat loss. This approach is also friendly on blood sugar levels, making it a sustainable and healthy way to eat. Dr. Novitsky shares a compelling story from Dr. Komal Patil-Sisodia, an endocrinologist who successfully used Mindful Macros® to transform her body composition and improve her metabolic health. Practical Tips and Upcoming Program Dr. Novitsky provides practical tips on how to get started with Mindful Macros®, emphasizing the importance of getting hungry first, observing fullness, and allowing feelings. She also teases an upcoming program that will include detailed protein charts, recipes, and step-by-step guidance to help individuals become their own nutrition experts. Conclusion Dr. Novitsky concludes by encouraging listeners to start the Muscles & Mindset strength training program, which can set the foundation for incorporating the nutrition program. More information and sign-up details can be found at https://www.thefitcollective.com/musclesandmindset. Listeners are thanked for tuning in and are encouraged to stay strong and mindful on their journey to optimal health, both physically and mentally. Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - New Nutrition Project Announcement 00:00:40 - Overview of Muscles & Mindset Strength Training Program 00:01:13 - Program Levels and Pricing Details 00:01:47 - Introduction to Mindful Macros®00:02:08 - Story Behind Mindful Macros®00:03:32 - Early Diet Experiences and Discoveries 00:05:00 - Concept of Balanced Macronutrient Breakdown 00:06:04 - Defining Mindful Macros®00:07:08 - Protein Focus in Mindful Macros®00:08:01 - Example of Protein Requirements 00:09:06 - Carbohydrate and Fat Ratios 00:10:09 - Fat Loss and Muscle Maintenance Strategy 00:11:03 - Complex Carbohydrates and Non-Starchy Veggies 00:12:07 - Fat Servings and Muscle Gain 00:13:33 - Upcoming Program Details 00:14:08 - Eyeballing Portions for Protein, Carbs, and Fat 00:16:05 - Importance of Non-Starchy Veggies 00:17:00 - No Bad Foods Philosophy 00:18:04 - Blood Sugar and Food Combining 00:19:06 - Benefits of Mindful Macros®for Metabolic Health00:19:49 - Realistic Weight Loss Expectations 00:20:31 - Recipes and Resources in Upcoming Program 00:21:04 - Conclusion and Links to Programs Resources: Dr. Ali will be speaking at the Brave Enough conference in Scottsdale, AZ, this September. Learn more about the conference HERE! The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. Learn more HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

Introduction Obesity Medicine expert, Ali Novitsky, MD, is super pumped about today's episode and the next three episodes, which will dive into the fascinating world of nutrition. Recently, she launched the Muscles & Mindset program, a comprehensive year-long strength training program that caters to participants at three different levels. It's an incredible initiative designed to improve overall health and wellness. But optimizing body composition and muscle mass also involves a significant nutritional component, which is why Dr. Ali is dedicating these episodes to exploring various aspects of nutrition. Intuitive Eating In this episode, Dr. Ali delves into the concept of intuitive eating, a method where you listen to your body's natural signals to determine what and when to eat. She shares a heartfelt personal story about her mom's intuitive eating habits, providing a real-world example of how this approach can shape a healthy relationship with food. Dr. Ali discusses the challenges of intuitive eating, particularly when consuming processed foods that can interfere with the body's natural hunger and fullness cues. The episode also explores the Whole30 program, a popular dietary regimen that aims to reset your body's cravings toward healthier options by eliminating certain food groups for 30 days. Dr. Ali explains how Whole30 can be a valuable tool for those looking to recalibrate their eating habits. Healing Your Relationship with Food Dr. Ali emphasizes that intuitive eating is not about achieving specific physical goals like fat loss or muscle gain. Instead, it's about reframing your mental and emotional relationship with food. This compassionate approach encourages individuals to trust their bodies and make food choices based on internal cues rather than external pressures or diet trends. However, Dr. Ali notes that by focusing on eating three servings of protein a day and minimizing processed foods and added sugars, you can likely see secondary physical benefits. This balanced approach helps improve overall well-being without the stress of strict dieting rules. G.O.A.L.S. Principles Dr. Ali introduces her intuitive eating principles using the mnemonic "G.O.A.L.S.": G: Get hungry first. Listen to your body and wait until you feel genuine hunger before eating. O: Observe for fullness. Pay attention to your body's signals and stop eating when you feel satisfied, not overstuffed. A: Allow your feelings. Acknowledge and process your emotions rather than turning to food for comfort. L: Love movement. Incorporate physical activity that you enjoy into your routine, making movement a positive experience. S: Stop perfectionism. Let go of the need for perfect eating habits and embrace a more flexible, forgiving approach to nutrition. These principles, combined with adequate protein intake and limiting added sugars, can help you become an intuitive eater who makes good nutritional decisions. Dr. Ali encourages listeners to adopt these guidelines to foster a healthier relationship with food and their bodies. Conclusion Intuitive eating is a compassionate approach to nutrition that can be particularly useful during vacations, stressful times, or even as a lifestyle. It's a valuable tool to have in your nutritional toolkit, offering a balanced and sustainable way to approach eating without the rigidity of traditional diets. Dr. Ali is excited to continue this nutrition journey with the audience in the upcoming episodes. She teases more insightful discussions and helpful tips on navigating the complex world of nutrition. If you haven't joined the Muscles & Mindset program yet, it's a great place to start. This program not only focuses on strength training but also integrates key nutritional strategies to optimize overall health. Stay tuned for more exciting announcements about her upcoming nutrition program! Dr. Ali invites listeners to take care, embrace the journey of intuitive eating, and look forward to more engaging content in future episodes - including next week's episode on Mindful Macros (spoiler alert!) Timestamps: 00:00:00 - Introduction and Excitement for Upcoming Episodes 00:00:23 - Muscles & Mindset Program Overview 00:00:44 - Importance of Nutrition in Body Composition 00:01:04 - Inspiration from Mediterranean Diet 00:01:26 - Upcoming Nutrition Series Overview 00:01:47 - Concept of True Food Freedom 00:02:08 - Components of Nutrition: Mental, Emotional, Physical 00:02:29 - Introduction to Intuitive Eating 00:02:52 - Story of Intuitive Eating: Corn Flakes Craving 00:03:23 - Challenges with Processed Foods and Intuitive Eating 00:04:05 - Whole30 and Intuitive Eating 00:05:34 - Personal Experience with Intuitive Eating 00:06:16 - Intuitive Eating and Hormonal Cycles 00:07:00 - Intuitive Eating for Health Goals 00:08:02 - Mental and Emotional Recovery through Intuitive Eating 00:08:46 - Biohacking Intuitive Eating 00:09:07 - Recommendations for Successful Intuitive Eating 00:10:02 - Trust Issues with Intuitive Eating 00:10:56 - Toddlers as Intuitive Eaters 00:12:01 - Intuitive Eating Principles: Goals Mnemonic 00:12:22 - G: Get Hungry First 00:12:33 - O: Observe for Fullness 00:13:05 - A: Allow Your Feelings 00:13:33 - L: Love Movement 00:15:02 - S: Stop Perfectionism 00:18:23 - Combining Intuitive Eating Principles 00:19:29 - Benefits of Intuitive Eating 00:19:51 - Intuitive Eating in Different Life Situations 00:20:02 - Conclusion and Upcoming Nutrition Program 00:20:13 - Muscles & Mindset Program Details 00:21:05 - Teaser for Upcoming Nutrition Program Resources: Dr. Ali will be speaking at the Brave Enough conference in Scottsdale, AZ, this September. Learn more about the conference HERE! The Muscles & Mindset podcast was recently featured in the top 100 coaching podcasts on FeedSpot! You can view the list HERE. The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. Learn more HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

Resistance-Training For Everyone: From Chair Workouts to Advanced Movements In this episode, Ali Novitsky discusses the importance of strength training for beginners and how she has created a program, Muscles & Mindset, to make it accessible and doable. She shares her own experience with starting strength training at a young age and the obstacles that beginners often face. Ali emphasizes that it's never too late to start strength training and that less is more when it comes to workout duration. She also highlights the benefits of strength training, such as maintaining muscle mass, improving insulin resistance, and boosting metabolism. Ali encourages beginners to try her program and shares success stories from her clients, including someone going through chemotherapy who has maintained muscle mass. Dr. Ali's Personal Journey and Realizations Dr. Ali reflects on her strength training journey of more than 30 years.  She started back in the early '90s, a time when it wasn't common for preteen girls to engage in strength training, so it wasn't until her mother-in-law needed a strength training routine that she revisited the basics. Dr. Ali and her 2nd mom, Kathy, recorded a video together called the "mother-in-law workout," which received an overwhelming response. This made her realize the importance of making strength training accessible and comfortable for everyone, regardless of their starting point. Introducing Muscles & Mindset - a Program for all Fitness Levels Dr. Ali expresses excitemebt about her new program, Muscles & Mindset, a year-long training program designed to cater to all levels of fitness. The program is divided into three phases: Phase One: For absolute beginners, including those who may need a chair for support. Phase Two: For those who can move from the ground to standing unassisted but aren't ready for advanced movements. Phase Three: For advanced strength training. Overcoming Common Obstacles Many people feel it's too late to start strength training or don't know where to begin. The goal of Muscles & Mindset is to eliminate these obstacles by providing a program that requires no equipment and can be done from the comfort of your home. Dr. Ali curates every workout, ensuring you understand and feel each movement, which is crucial for beginners. The Importance of Accessibility Strength training should be accessible to everyone. You don't need expensive equipment or a gym membership. The Muscles & Mindset program allows you to train in your pajamas, without shoes, and still achieve great results. The key is consistency and starting with manageable goals, like 10 minutes of training three days a week. Personal Experience and Client Success Dr. Ali has recorded 468 workouts for this program, and even got sore from Phase One due to the deliberate use of muscles. Her mother-in-law has lost 75 pounds without losing muscle mass, thanks to her dedication to strength training. This program is designed to be affordable and effective, costing just $199 for a whole year of access to all three phases. The Science Behind Strength Training Strength training is non-negotiable for maintaining muscle mass, especially as we age. It helps with insulin resistance, bone density, and metabolism. Combining strength training with adequate protein intake is essential for muscle maintenance and growth. Real-Life Impact One of Dr. Ali's clients, who is undergoing chemotherapy, has not lost any muscle mass thanks to the 10-minute, three-day-a-week workouts. This is a testament to the program's effectiveness and accessibility. Final Thoughts Dr. Ali believes in you, and I believes that strength training can be a transformative experience for everyone. Whether you're a beginner, intermediate, or advanced exerciser, Muscles and Mindset has something for you. Let's make this our strongest year yet!  Don't forget to check out the link in the show notes to sign up for Muscles & Mindset. Timestamps: 00:00:18 - Dr. Ali's Personal Journey with Strength Training 00:01:00 - Early Experiences with Weight Lifting 00:01:44 - Mother-in-Law's Health Journey 00:02:27 - Launch of Muscles & Mindset Program 00:03:09 - Overcoming Obstacles in Strength Training 00:04:13 - Learning Through Watching Videos 00:05:05 - Strength Training from Home 00:06:09 - Inclusivity in Strength Training 00:07:01 - Importance of Accessibility 00:08:04 - Minimal Equipment Needed 00:09:00 - Strategic Program Design 00:10:00 - Personal Training Costs 00:11:00 - Affordable Training Program 00:12:06 - Consistency and Results 00:13:09 - Advancing Through Phases 00:14:02 - Engaging Core Muscles 00:15:05 - Enjoying the Process 00:16:08 - Confidence in Workouts 00:17:01 - Advanced Training Options 00:18:05 - Mental Benefits of Exercise 00:19:00 - Importance of Strength Training 00:20:04 - Combining Nutrition and Strength Training 00:20:52 - Inspirational Client Stories 00:21:09 - Muscles & Mindset Program Accessibility and Sign-Up Information Resources: The Muscles & Mindset Program is now available! Enroll TODAY. Muscles & Mindset Podcast was recently featured in the top 100 blogs on FeedSpot! You can see the list HERE. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.  We do not recommend you start any exercise program without first consulting with your Doctor!*

Can Online Fitness Programs Help? Dr. Ali Novitsky expresses her excitement about today's topic and introduces the concept of online fitness programs. With nearly seven years of experience in running her own online fitness program, she explains that it is more than just fitness — it’s a holistic approach to health. Primary vs. Supplementary Fitness: Dr. Ali discusses how online fitness programs can serve as a primary source of fitness for those who don't go to the gym. For gym-goers, online programs can be a valuable supplement to their existing routines. Tonal, Peleton, and the Best of Online Fitness: Dr. Novitsky reveals that despite creating her own workout videos, she also uses other fitness platforms like Peloton and Tonal for motivation and variety. She emphasizes the importance of consistency in achieving fitness results. The Flexibility of Online Fitness: Dr. Ali highlights the flexibility of online fitness programs, which can be tailored to fit into anyone's lifestyle, whether they prefer working out alone or in a group setting. Muscles and Mindset Program: Dr. Novitsky introduces her program, Muscles & Mindset, recently integrated into an obesity medicine practice. The program focuses on the four pillars of obesity medicine: nutrition, mindset, medication, and exercise. She details the structure of the program, including three levels of workouts, each designed to cater to different fitness abilities and needs. Program Features: The program offers 10-minute workouts, three days a week, with no equipment required. Each workout is led by Dr. Novitsky, providing guidance and motivation throughout. The program is designed to be accessible, simple, and consistent, ensuring participants can stick with it and see results. Success Stories and Results: She shares success stories and results from participants who have seen significant improvements in their fitness and health. The program is particularly effective for maintaining muscle mass while losing body fat, which is crucial for overall health and metabolism. Choosing the Right Online Fitness Program: Dr. Novitsky offers tips on selecting an online fitness program that suits individual needs and preferences. She stresses the importance of knowing what you're signing up for and finding a program that keeps you motivated and engaged. Special Offer: She announces a special introductory pricing for the Muscles & Mindset program, making it affordable and accessible to everyone. Listeners can sign up and start their fitness journey immediately, with access to a year's worth of workouts. Conclusion: Dr. Novitsky wraps up the episode by encouraging listeners to explore the benefits of online fitness programs and consider integrating them into their fitness routines. She expresses her excitement about the Muscles and Mindset program and the positive impact it can have on their health and well-being. Thank you for tuning in, and Dr. Novitsky can't wait to hear about your fitness journeys. Don't forget to check out the link in the show notes to sign up for Muscles and Mindset. Timestamps: 00:00:02 - Introduction and Excitement 00:00:12 - Overview of Online Fitness Programs 00:00:23 - Personal Experience with Online Fitness 00:00:44 - Online Fitness as Primary or Supplementary 00:01:14 - Transparency and Personal Use of Other Programs 00:01:36 - Recording Workouts and Motivation 00:01:58 - Consistency Brings Results 00:02:09 - Blending Gym and Online Fitness 00:02:29 - Motivation from Other Programs 00:02:50 - Emotional Regulation and Social Interaction 00:03:00 - Leading Live Workouts at Conferences 00:03:21 - Muscles and Mindset Program Introduction 00:03:32 - Integration into Obesity Medicine Practice 00:03:42 - Four Pillars of Obesity Medicine 00:03:53 - Addressing Obstacles in Exercise 00:04:03 - Program Affordability and Structure 00:04:14 - Phase One: Chair-Assisted Workouts 00:04:34 - Detailed Cueing and Motivation 00:04:55 - Selecting the Right Online Fitness Program 00:05:06 - Exercise as Non-Negotiable 00:05:27 - Making Exercise Accessible 00:05:38 - Phase Two: Intermediate Level 00:05:59 - Phase Three: Advanced Level 00:06:19 - Year-Long Program Structure 00:06:30 - Program Pricing and Access 00:07:01 - Ease of Use and Accessibility 00:07:16 - Importance of Muscle Movement 00:07:37 - Consistency and Simplicity 00:07:52 - Combining Gym and Online Workouts 00:08:24 - Personal Experience with P90X 00:09:00 - Challenges with Long Workouts 00:09:22 - Working Smarter, Not Harder 00:09:32 - Goals: Fat Loss vs. Muscle Gain 00:09:55 - Thermodynamics of Muscle Gain and Fat Loss 00:10:15 - Different Strategies for Different Goals 00:10:37 - Maintaining Muscle with Minimal Time 00:11:09 - Importance of Nutrition 00:11:27 - Knowing What You're Signing Up For 00:11:48 - Leading Workouts for Consistency 00:12:09 - Different Models of Online Programs 00:12:31 - Checklist vs. Led Workouts 00:12:52 - Peloton and Other Programs 00:13:13 - Target Audience for Muscles and Mindset 00:13:34 - Benefits of a Single Coach 00:13:55 - Focus and Time Efficiency 00:14:27 - Combining Trainer and Online Programs 00:14:40 - Muscles and Mindset Availability 00:15:01 - Program Access and Structure 00:15:22 - Scheduling and Using the App 00:15:36 - Conclusion and Excitement Resources: The Muscles & Mindset Program is now available! Enroll TODAY. Muscles & Mindset Podcast was recently featured in the top 100 blogs on FeedSpot! You can see the list HERE. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.*

The Science Behind Why Fast Weight Loss Isn't the Answer Host and Obesity Expert, Ali Novitsky MD, is thrilled to be back with you today. If you saw the title "Lose Weight Fast," you might be wondering what's going on with Dr. Ali these days. Rest assured, nothing has changed - today's episode is all about why losing weight fast is not a good idea. If you're struggling to believe that slower weight loss is better, you're in the right place. The Misconception of Rapid Weight Loss We live in a society that conditions us to believe faster is better, especially when it comes to weight loss. We're promised happiness, better relationships, and an overall better life if we lose weight quickly. However, this is far from the truth. Fast weight loss is not a great goal because it doesn't align with the journey of adopting a healthy lifestyle. Sustainable weight loss happens naturally over time. Muscles and Mindset Program Announcement Before diving deeper, Ali has an exciting announcement. On June 17th, she's launching the Muscles and Mindset program. This year-long program offers three new workouts every week, tailored to different fitness levels. Whether you're a beginner needing chair support or an advanced athlete, there's something for everyone. The program is incredibly affordable, and you can get on the waitlist through the link in the show notes. Why Fast Weight Loss is a Bad Idea Physical Disservice Fast weight loss can be physically detrimental. When you lose weight quickly, you often lose muscle mass along with fat, which lowers your basal metabolic rate (BMR). This makes it harder to lose more weight and easier to gain it back. Additionally, rapid weight loss can leave you feeling weak, dehydrated, and generally unwell. Emotional Disservice Emotionally, fast weight loss can be devastating. Hunger can make you moody and anxious, disrupting your emotional stability. This is because our biological response to hunger is to increase anxiety and restlessness, driving us to find food. Mental Disservice Mentally, losing weight quickly doesn't allow for the necessary mindset changes. You won't develop a better relationship with your body or food in just 30 days. Sustainable weight loss requires time to establish new thinking patterns and habits. Personal Experience with Quick Fix Diets Dr. Ali shared her personal journey with dieting, starting from the age of six. She went through numerous diets, including an extreme 800-calorie diet at the age of 12, which led to rapid weight loss and subsequent weight gain. Her experience underscores the importance of a sustainable, long-term approach to weight loss. Optimal GLP-1 Weight Loss Program For those on GLP-1 medications, Dr. Ali offers the Optimal GLP-1 Weight Loss Program. This program combines medication management with nutrition, exercise, and mindset coaching. It's designed to help you maintain muscle, lose body fat, and build a supportive community. Transform® 8.0 for Women Physicians If you're a woman physician, check out Ali's Transform® 8.0 program, starting on July 9th. They offer a scholarship application to make this program accessible. Optimizing your health can significantly benefit your patients, and Ali is here to support you in that journey. Conclusion In summary, fast weight loss is not the answer. Sustainable, long-term weight loss is the way to go. We're living longer, and it's never too late to start your journey to better health. Thank you for joining Ali Novitsky MD today, and until next time, take care! Timestamps: 00:00:00 - Introduction and Episode Overview 00:00:23 - Why Fast Weight Loss is Not Ideal 00:01:07 - The Importance of a Healthy Lifestyle Journey 00:01:40 - Muscles and Mindset Program Announcement 00:04:08 - Defining Weight Loss 00:05:02 - GLP-1 Program and Body Composition 00:06:07 - Unrealistic Weight Loss Expectations 00:08:04 - The Math Behind Rapid Weight Loss 00:09:59 - Physical Disservice of Fast Weight Loss 00:11:04 - Metabolic Rate and Muscle Loss 00:12:17 - Physical Consequences of Rapid Weight Loss 00:13:28 - Personal Diet History and Experience 00:15:28 - Emotional Impact of Fast Weight Loss 00:16:22 - Mental Impact of Fast Weight Loss 00:18:07 - Long-Term Weight Loss Strategy 00:19:00 - Optimal GLP-1 Weight Loss Program 00:20:13 - Transform 8.0 Program for Women Physicians 00:21:27 - Conclusion and Final Thoughts Resources: The Muscles & Mindset podcast was recently featured in the top 100 blogs on FeedSpot! You can see the list HERE. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Muscles & Mindset Program. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.*

The Science Behind HIIT and Muscle Growth to Boost Your Metabolism and Burn Fat Welcome to another episode of the Muscles and Mindset Podcast! Dr. Ali Novitsky dives into the fascinating world of high-intensity interval training (HIIT) and its impact on body composition. Whether listeners think HIIT is for them or not, Dr. Novitsky promises that by the end of this episode, they will see how accessible and beneficial it can be for everyone. Episode Highlights Personal Update Dr. Ali started the episode with a light-hearted chat about how crazy May was, and how quickly June has arrived. For those who felt the same way, they're not alone! Introduction to HIIT Dr. Ali redefined how people think about high-intensity interval training. Many believe HIIT is not accessible to them, but Dr. Novitsky is here to tell them it is. HIIT can be adapted to any fitness level, and she explained how even simple activities like walking can be turned into a HIIT workout. Muscles and Mindset Program Dr. Novitsky introduced her Muscles and Mindset program, which is designed for anyone who wants to engage in strength training. The program is structured in three levels to accommodate different fitness abilities, including those who may need to exercise from a chair. This program will be available starting June 17th, and she encouraged listeners to join the waitlist. Benefits of HIIT Dr. Ali explored the numerous benefits of HIIT, including: Cardiovascular Health: HIIT improves heart health by making the heart work harder under mild stress, which in turn makes it more efficient at rest. Time Efficiency: HIIT allows people to get a lot done in a shorter amount of time, making it perfect for those with busy schedules. Accessibility: HIIT can be tailored to any fitness level, making it a versatile option for everyone. Total Daily Energy Expenditure (TDEE) Dr. Novitsky broke down the components of TDEE, explaining how HIIT can significantly impact daily calorie burn. She discussed: Basal Metabolic Rate (BMR) Exercise Activity Thermogenesis (EAT) Non-Exercise Activity Thermogenesis (NEAT) Afterburn Effect (EPOC) Growth Hormone and Muscle Mass HIIT promotes the production of growth hormone, which is crucial for muscle repair and building. More muscle mass means a higher BMR, which helps in burning more calories even at rest. Practical Tips Dr. Ali provided practical tips on how to incorporate HIIT into routines, even for beginners. Simple activities like walking faster for 20 seconds and then slower for 40 seconds can be an effective HIIT workout. Mental Health Benefits HIIT is not just good for the body; it's also a mood elevator. A quick 10-minute HIIT session can boost mental health and leave one feeling accomplished. Addressing Common Concerns Dr. Novitsky addressed common concerns and misconceptions about HIIT, emphasizing that it is a time-saver and can be easily integrated into any fitness routine. She also touched on how HIIT can help normalize hunger hormones like ghrelin and leptin, and improve insulin sensitivity. Conclusion Dr. Ali wrapped up the episode by encouraging listeners to try a simple HIIT workout and not to be intimidated by fancy terminology. She also highlighted the various programs offered, including Transform® 8.0, 31 Days of FIT, and the upcoming Muscles and Mindset program. Thank you for tuning in! Dr. Novitsky is excited to bring more valuable content and help achieve optimal health, both physically and mentally. Subscribe today to continue your journey toward optimal health every week! Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - Catching Up and Personal Reflections 00:00:49 - Introduction to High-Intensity Interval Training (HIIT) 00:01:21 - Redefining Accessibility of HIIT 00:01:32 - Overview of Muscles and Mindset Program 00:02:14 - Importance of Strength Training and Nutrition 00:02:47 - Launch Details of Muscles and Mindset Program 00:03:08 - Levels of the Muscles and Mindset Program 00:04:02 - Transform® Program for Women Physicians00:04:23 - Benefits of HIIT for Cardiovascular Health 00:05:05 - HIIT Accessibility for Everyone 00:05:26 - Total Daily Energy Expenditure (TDEE) Explained 00:06:08 - Components of TDEE: Basal Metabolic Rate, Exercise, and Digestion 00:07:01 - HIIT and Afterburn Effect 00:07:23 - HIIT and Growth Hormone Production 00:08:07 - Accessibility of HIIT for Different Fitness Levels 00:09:00 - Examples of HIIT Exercises 00:10:04 - Personal Coffee Break and Reflections 00:10:26 - Incorporating HIIT into Existing Routines 00:10:57 - HIIT and Body Composition 00:12:01 - Designing Effective Strength Training Routines 00:13:04 - Benefits of HIIT for Muscle Maintenance and Fat Loss 00:14:08 - EPOC and Afterburn Effect Explained 00:15:02 - Walking as Exercise and Its Importance 00:15:57 - HIIT's Impact on Visceral Body Fat 00:17:11 - Summary of HIIT Benefits 00:18:05 - HIIT as a Mood Elevator and Time Saver 00:19:00 - Flexibility in Exercise Routines 00:19:49 - HIIT and Hunger Hormones 00:20:53 - HIIT and Insulin Sensitivity 00:21:36 - Practical HIIT Exercise: Walking Intervals 00:22:06 - Closing Remarks and Upcoming Programs 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.*

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

Transforming Spaces and Minds: A Journey of Decluttering and Self-Discovery In this week's episode of "Muscles and Mindset," Ali Novitsky, MD shares a personal update, revealing that she recently rented a 15-foot dumpster as a Mother's Day gift to herself and went on a de-junking spree. Alongside her husband Mark, she cleaned out their garage, discarding items that had been unused for 12 years, which felt incredibly liberating. She also mentions making some upgrades around the house, including a new sauna room and a soon-to-be-finished studio for recording content. Topic Discussion The episode focuses on facing recurring, tough issues that continue to surface in our lives. Dr. Novitsky discusses unresolved emotional issues such as body image concerns, people-pleasing behaviors, and feelings of unfulfillment, emphasizing that these issues will persist until addressed. She shares a personal story about feeling unappreciated on Mother's Day and how confronting those uncomfortable feelings allowed her to move on quickly and feel more empowered. Additionally, she talks about how old patterns and thoughts, particularly related to body image and weight loss, can resurface during stressful times. The key, she notes, is not to push these feelings away but to acknowledge them and understand their underlying messages. The core of this episode is about facing unresolved emotional issues that keep resurfacing in our lives. Here are some key points: Emotional Baggage: We all have unresolved issues that we can't hide from. These issues often resurface during stressful times. Personal Example: Dr. Ali shares a personal story about feeling unappreciated on Mother's Day. Despite knowing that her family appreciates her, she felt disappointed. She decided to voice her feelings, which was a big step as she often struggles with setting boundaries and expressing her needs. Body Image: Dr. Ali discuss how old patterns and thoughts about body image can resurface, especially during stressful times. It's crucial to acknowledge these thoughts and feelings rather than suppress them. Feeling Unfulfilled: Dr. Ali talks about the importance of identifying what makes us feel unfulfilled and taking steps to address it. It's easy to blame external factors, but true fulfillment comes from within. Practical Tips Acknowledge Your Feelings: Don't push away negative thoughts or feelings. Acknowledge them and try to understand what they are telling you. Voice Your Needs: It's important to express your needs and feelings, even if it feels uncomfortable. Self-Compassion: Surround yourself with compassion, especially when dealing with body image issues or feelings of unfulfillment. Program Updates Dr. Ali also provides exciting updates about ongoing and upcoming programs, including the GLP-1 Weight Loss program, Transform® 8.0, 31 Days of FIT, Fit Woman Collective, and an upcoming retreat in the Berkshires. Additionally, there's a new program called Muscles and Mindset on the horizon, which will offer a cost-effective strength training regimen for anyone on a health journey.   Timestamps 00:00:00 - Introduction and Episode Title Dilemma 00:00:47 - Renting a Dumpster and Decluttering 00:02:42 - Home Renovations and Sauna Room 00:05:33 - Creating a Home Studio 00:06:06 - Importance of Decluttering and Minimalism 00:06:17 - Main Topic Introduction: You Can't Hide 00:07:01 - Addressing Emotional Baggage 00:08:06 - Personal Example: Boundary Breaches and People-Pleasing 00:09:00 - Mother's Day Disappointment and Voicing Feelings 00:12:26 - Weight Loss Journey and Body Dysmorphia 00:15:36 - Handling Old Thought Patterns and Stress 00:18:26 - Feeling Unfulfilled and Seeking Fulfillment 00:20:02 - Identifying and Voicing Hidden Feelings 00:20:45 - GLP-1 Weight Loss Program 00:21:17 - Transform 8.0 Program Details 00:21:58 - 31 Days of Fit Program 00:22:09 - Fit Woman Collective Program 00:22:30 - Berkshires Retreat and Upcoming Programs 00:22:51 - Muscles and Mindset Program Introduction 00:23:41 - Conclusion and Sign-Off 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.*

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 ***