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

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠Enroll TODAY⁠.

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Episode Summary

In this episode, Dr. Ali Novitsky delves into the intricacies of perimenopause, focusing on weight management and metabolism. This marks the beginning of a three-part series aimed at equipping women with the knowledge and tools to navigate perimenopause with confidence. Personal Update

Dr. Novitsky shares her delightful Christmas experience — a perfect day in pajamas, sushi and traditional holiday meals, and watching her daughters build their new Barbie Dreamhouse. Episode Breakdown

Introduction to the Series Kicking off a three-part series on perimenopause Upcoming episodes: mindset shifts and fitness adaptations Weight Management and Metabolism in Perimenopause Common Concerns: Midsection fat and overall weight gain Frustration and changes in self-perception Metabolic Changes Hormonal shifts, including reduced estrogen and testosterone Loss of muscle mass and basal metabolic rate Insulin resistance and inflammation challenges Personal Insights Dr. Novitsky’s experience with hormonal changes, including fatigue from reduced testosterone levels Maintaining muscle mass despite optimized nutrition and strength training Strategies for Weight Management Strength Training: At least 10 minutes, 3 days a week Adequate Protein Intake: Three servings daily for muscle maintenance Stress Management and Sleep: Essential for cortisol regulation Tracking Progress: Focus on body composition over scale weight Encouragement and Mindset Shifts Perimenopause as an opportunity to optimize health It’s never too late to begin strength training Upcoming Episodes 1. Mindset Shifts in Perimenopause 2. Fitness Adaptations for Optimal Health Additional Resources Dr. Novitsky offers strength training programs, including CME-credit courses for women physicians. Learn more HERE.

Join her free webinars on January 2nd and January 4th, discussing the top five weight loss strategies for women physicians. Register HERE. Timestamps 00:00:00 - Introduction and Christmas Recap 00:01:10 - New Christmas Tradition 00:01:41 - Upcoming Series on Perimenopause 00:02:02 - Episode 1: Weight Management and Metabolism in Perimenopause 00:03:07 - Introduction to Perimenopause and Metabolism 00:04:21 - Common Concerns in Perimenopause 00:05:36 - Metabolic Changes in Perimenopause 00:08:02 - Hormonal Shifts and Their Effects 00:10:21 - Personal Experience with Hormone Levels 00:13:19 - Impact of Hormonal Changes on Body Composition 00:15:06 - Insulin Resistance and Inflammation 00:16:09 - Sleep, Cortisol, and Ghrelin 00:18:07 - Strategies for Weight Management 00:20:06 - Importance of Muscle Mass 00:22:03 - Strength Training and Protein Intake 00:24:41 - Exercise and Hormone Levels 00:26:07 - Starting a Strength Training Routine 00:28:18 - Long-term Commitment to Strength Training 00:29:08 - Longevity and Physical Activity 00:30:22 - Tracking Progress and Body Composition 00:31:04 - Mindset Shifts in Perimenopause 00:31:57 - Available Programs and Upcoming Webinar

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠.

• The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠.
• The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
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• Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts⁠

Episode Summary:

In this episode, Dr. Ali Novitsky explores the world of biohacking through nutrition tracking. She shares personal insights, client success stories, and actionable strategies to show how tracking can empower you to make informed dietary choices. The episode also includes updates on her transformative programs for long-term health. Key Topics: Personal reflections on the holiday season and updates on the "Transform 9.0" program.

Redefining nutrition tracking as biohacking: myths, benefits, and practical tips.

How to conduct a 7-day nutrition audit to uncover dietary blind spots.

Dr. Novitsky's biohacking insights: clear whey protein, essential amino acids, and more.

Overcoming challenges in meal prep and reframing tracking as empowering.

Explore more tools and programs for sustainable health!>> Join the Transform 9.0 program (72-CME) or Dr. Ali's DIY Nutrition Training (48-CME). >> Sign up for the webinar series, Optimal Weight Loss Strategies for Busy Women Physicians. Webinars will be Dec 30, Jan 2, or Jan 4.

Timestamps: 00:00:00 - Introduction and Reflections 00:02:30 - Updates on Transform 9.0 00:05:45 - Nutrition Tracking as Biohacking 00:08:15 - Conducting a Nutrition Audit 00:12:00 - Protein and Biohacking Insights 00:18:30 - Overcoming Tracking Challenges 00:25:00 - Final Thoughts and Resources

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠.

• The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠.
• The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
• Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠
• Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts⁠

Episode Summary: In this enlightening episode, Dr. Ali Novitsky explores the world of creatine and its benefits for women. Often misunderstood as a supplement for men, creatine is now gaining attention for its role in enhancing muscle health, cognitive function, and bone strength in women.

Drawing from personal experiences, client success stories, and scientific research, Dr. Novitsky provides actionable insights into how creatine can support women in various life stages, particularly during perimenopause.

She also shares updates on her whole health program, Transform 9.0, which includes a meal prep challenge designed for long-term success. Key Points Discussed: Personal Update: Reflecting on the fast-paced December season and inspiration from holiday preparations. Updates on Transform 9.0: Extended duration (12 months), same pricing, and added meal prep plans, including a 52-week dinner challenge. Introduction to Creatine for Women: Dispelling myths about creatine and weight gain. Creatine's benefits: enhancing workout recovery, boosting cognition, and supporting bone health. Insights from in-body scans showcasing client transformations with creatine. Types of Creatine: Creatine Monohydrate: Most studied, affordable, and effective but may cause bloating. Creatine HCL: Gentler on the stomach with potentially higher bioavailability. Practical Usage: Dosage recommendations for monohydrate (3-5 grams daily) and HCL (1-2 grams daily). Optional loading phase for monohydrate to saturate muscles faster. Importance of consistency in supplementation. Creatine’s Impact on Women: Muscle growth and maintenance, especially during perimenopause. Cognitive benefits: reduced brain fog and enhanced mental clarity. Bone health preservation as estrogen declines. Hormonal balance through improved insulin sensitivity. Client Success Stories: A woman in perimenopause achieving exceptional muscle gain and fat loss while on creatine. Encouraging ectomorphic (naturally thin) women to consider creatine for muscle building and energy. Broader Benefits of Creatine: Safe for long-term use. Potential anti-aging properties through muscle, bone, and brain health preservation. Explore Transform 9.0 for comprehensive support in nutrition, strength training, and personal growth. Check out the links in the show notes for more resources and programs. Timestamps: 00:00:00 - Introduction and December Reflections 00:01:01 - Creatine Overview and Myths 00:03:20 - Transform 9.0 Updates: Meal Prep Challenge 00:06:09 - Types of Creatine and Dosing Guidelines 00:08:43 - How Creatine Works: Energy, Muscle, and Recovery 00:11:18 - Personal Experience with Creatine HCL 00:12:49 - Nutrition’s Role in Maximizing Creatine’s Benefits 00:15:05 - Cognitive and Bone Health Benefits 00:17:08 - Creatine’s Role in Hormonal Regulation 00:18:26 - Addressing Concerns About Safety and Long-Term Use 00:20:35 - Creatine in Perimenopause and Beyond 00:23:32 - Importance of Consistency in Supplementation 00:25:10 - Client Transformations and Recommendations 00:26:22 - Final Thoughts and Encouragement 00:27:41 - Program Enrollment Links and Resources

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠.

• The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠.
• The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
• Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠
• Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts

Episode Summary: In this episode, Dr. Ali Novitsky delves into the world of meal prep, sharing practical strategies and tips to help busy individuals streamline their meal planning and preparation. She begins with a brief update on her recent family trip to Disney World, where she found a surprising sense of relaxation and stress relief. This sets the stage for the main topic: making meal prep manageable and enjoyable.

Personal Update:

Dr. Novitsky shares her recent Thanksgiving trip to Disney World. She discusses how Disney World, despite its reputation for being stressful, was a relaxing experience for her. Ali mentions her family's plans to return to Disney World in January and for spring break.

Introduction to Meal Prep:

Dr. Novitsky expresses her initial dislike for meal prep and the reasons behind it. She highlights the benefits of meal prep, such as saving time and ensuring balanced meals.

Batch Protein Process:

Dr. Novitsky introduces the concept of batch prepping proteins as a cornerstone of efficient meal prep. She details a two-week process where participants prep three proteins each week (e.g., chicken, steak, shrimp, tofu) and use them in various recipes.

Ali shares her personal experience with this method, noting significant savings on grocery bills and reduced meal prep time.

Meal Prep Strategies:

Strategy 1: Batch prep proteins and store them in glass containers to

maintain freshness.

Strategy 2: Mix and match veggies and complex carbs to create diverse

meals.

Strategy 3: Make extra portions for dinner to have leftovers for lunch the

next day.

Strategy 4: Utilize the Crock-Pot for easy, set-it-and-forget-it meals.

Strategy 5: Prepare overnight oats for a quick, nutritious breakfast.

Strategy 6: Plan for a mid-afternoon mini-meal to avoid excessive hunger

before dinner.

Strategy 7: Repurpose restaurant leftovers into new meals.

Strategy 8: Purchase prepped proteins from meal services if you prefer not to prep them yourself.

Strategy 9: Consider meal subscription services for convenience.

Strategy 10: Emphasize that meal prep doesn't have to be perfect; it's about making the best decisions you can.

Additional Resources:

Dr. Novitsky announces a free download: "One Protein, Seven Lunches" guide, designed for busy people to ensure they have high-protein, nutritious lunches every day. She mentions the ongoing enrollment for Transform 9.0, a program designed to help individuals with their meal prep and nutrition goals.

Conclusion:

Dr. Novitsky encourages listeners to try out these meal prep strategies and see which ones work best for them. She reminds them that meal prep should be fun, easy, and adaptable to their lifestyle. Perfection is not the goal; making the next best decision for health and well-being is.

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠Enroll TODAY⁠.

• The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. Enroll HERE.
• The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click HERE to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
• Follow Dr. Ali Novitsky on ⁠TikTok⁠ | ⁠Facebook⁠ | ⁠Instagram⁠ | ⁠YouTube⁠
• Subscribe to The Muscles and Mindset Podcast on ⁠Spotify⁠ | ⁠Apple Podcasts

SUMMARY:

In this week’s episode, Dr. Ali Novitsky, MD, shares her excitement as her family prepares for their first Thanksgiving trip to Disney. As the holiday season approaches, she shifts the focus from typical New Year’s resolutions to something more meaningful: tracking progress, particularly in relation to muscle mass and body composition.

Dr. Novitsky introduces the concept of sarcopenia, the natural loss of muscle mass that begins around age 30, and highlights the importance of maintaining muscle as we age. She discusses the InBody Scale, a tool that has transformed her approach to health and fitness by shifting the conversation from mere fat loss to muscle maintenance and gain. She explains how the InBody Scale provides a more comprehensive understanding of body composition compared to traditional scales or even DEXA scans. She had been promoting The InBody for years without any affiliation due to its transformative impact on understanding body composition. Unlike traditional scales that focus solely on weight, the InBody Scale provides a comprehensive breakdown of muscle mass, fat percentage, and other key metrics, empowering users to track their progress in a meaningful way. InBody Scale has become an essential tool in her coaching and programs, shifting the focus from weight loss to strength building, muscle maintenance, and overall health improvement - and just recently, she became an affiliate with them (the only product that she is an affiliate with as of the publishing of this podcast).

If you’re ready to take control of your health in a smarter, more effective way, the InBody Scale could be the game-changer you’ve been looking for. Use the code: TheFitCollective to get 15% off an InBody Scan.

Throughout the episode, Dr. Novitsky offers insights on how to effectively use the InBody Scale, emphasizing the importance of consistency in measurements and understanding the data it provides. She also outlines her approach to setting realistic and healthy goal weights based on individual body composition rather than arbitrary numbers.

As the episode concludes, Dr. Novitsky invites listeners to join her Transform 9.0 program - enrollment begins on December 1st. This program focuses on emotional regulation, nutrition, and strength training, offering valuable resources for high-performing women and physicians.

TIMESTAMPS:

00:00:00 - Introduction and Family Plans for Disney

00:01:20 - The Importance of Tracking Progress

00:02:02 - Understanding Sarcopenia and Muscle Loss

00:03:16 - Evaluating Muscle Mass and Body Composition

00:03:27 - The InBody Scale: A Game Changer

00:05:40 - Comparing InBody to DEXA Scans

00:07:30 - Using InBody for Body Composition Tracking

00:09:05 - Why Traditional Scales Are Not Enough

00:10:10 - Understanding Goal Weights

00:12:07 - How to Use InBody Effectively

00:13:12 - Frequency and Timing for InBody Measurements

00:14:40 - The Importance of Muscle Mass vs. Body Fat

00:18:02 - Setting Realistic Fat Loss Goals

00:20:42 - Evaluating Skeletal Muscle Mass for Women

00:21:27 - Evaluating Skeletal Muscle Mass for Men

00:22:48 - Determining Your Goal Weight

00:24:28 - The Role of InBody in Long-Term Health

00:25:50 - Conclusion and Call to Action

RESOURCES:

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

• Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

SUMMARY:

In this episode, Dr. Ali Novitsky shares her recent experience attending the Taylor Swift concert in Toronto, describing it as a magical event filled with positivity and energy. Following the concert, she and her family visited Niagara Falls and spent quality time with her parents, which added to the joy of the trip.

The main focus of the episode revolves around Dr. Novitsky's reflections on her past, prompted by the discovery of her old diaries by her 10-year-old daughter while visiting Dr. Ali's childhood home. She candidly discusses the negative self-talk she engaged in during her younger years, particularly regarding her body image and weight struggles. Through painful excerpts from her diaries, she reveals how she meticulously logged her food and exercise while criticizing herself for not meeting unrealistic expectations.

Dr. Novitsky recounts her transformative journey that began when she was accepted into medical school at the age of 22. This pivotal moment inspired her to take better care of herself, leading her to abandon obsessive weighing and tracking of her food. As a result, she developed a healthier relationship with her body and food, ultimately losing weight and finding her authentic self.

Throughout the episode, Dr. Novitsky emphasizes the importance of recognizing one's own story and the growth that can emerge from it. She encourages listeners to embrace their journeys, no matter how challenging. Additionally, she introduces her upcoming TRANSFORM program, designed to help individuals overcome emotional eating and cultivate healthier habits. The program will feature live sessions, new tools, and a supportive community, inviting listeners to join her on this transformative path. Dr. Novitsky expresses her gratitude for her audience and looks forward to sharing more insights in future episodes.

TIMESTAMPS:

00:00:00 - Introduction and Concert Experience

00:01:00 - The Power of Positivity

00:02:00 - Family Time and Connection

00:02:30 - Dear Diary: Reflecting on the Past

00:03:30 - Negative Self-Talk and Its Impact

00:05:00 - Journey of Self-Discovery

00:06:30 - The Shift in Mindset

00:08:00 - Reading the Diaries: A Painful Reflection

00:10:00 - Emotional Dysregulation and Overeating

00:11:30 - The Turning Point: Medical School

00:13:00 - Finding Balance and Authenticity

00:14:30 - The Role of Relationships in Growth

00:16:00 - Navigating Challenges and Relapse

00:17:30 - Embracing Change and New Beginnings

00:19:00 - The Journey to Purpose

00:20:30 - Transform Program Announcement

00:22:00 - Conclusion and Call to Action

RESOURCES:

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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*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

This week’s episode focuses on embracing body acceptance, drawing from recent experiences and insights. Dr. Ali Novitsky shares her inspiration from attending two transformative conferences in Dallas: the Lead Her Summit by Dr. Tiffany Moon and the Pediatric CEO Intensive with Dr. Katrina Skinner. Over a packed 48 hours, she delivered five talks and one workout, surrounded by remarkable women who left her energized and inspired.

Main Topic: Embracing Body Acceptance

Beginning with a personal story, Dr. Novitsky highlights the importance of recognizing when one is living in their most authentic body and embracing that state. For those who feel they are not yet there, she offers compassionate advice on how to love and accept their current selves while working toward meaningful change.

Personal Journey

Dr. Novitsky shares her journey with body image, tracing back to her childhood struggles with weight and the negative comments that shaped her self-view. She discusses triggers related to body image, such as difficulties with dress shopping, and recounts how a positive shopping experience with her friend Stacy at Edith’s in Philly helped her navigate these challenges.

Body Transformation and Acceptance

Reflecting on her significant weight loss at 22 and its impact on her body composition, Dr. Novitsky acknowledges that even while living in her most authentic body, old triggers can resurface. She emphasizes the importance of loving one’s body at every stage, treating it with kindness and respect regardless of its current form.

External Judgments and Internal Strength

Dr. Novitsky recounts a recent incident where someone commented on her body, triggering old insecurities. She explains how she reframed the experience, understanding that external judgments often reflect others’ perspectives rather than personal truths. She underscores the value of not internalizing such comments and embracing one’s unique traits.

Timestamps:

00:00:00 - Introduction to Body Acceptance
00:01:57 - Authenticity and Body Compassion
00:03:00 - Negative Body Experiences
00:04:04 - Personal Story: Overweight Childhood
00:05:08 - Dress Shopping Triggers
00:06:12 - Loving Your Body Now
00:07:05 - Deciding Not to Trade Your Body
00:08:00 - Positive Body Attributes
00:09:05 - Varicose Veins and Confidence
00:10:29 - Wearing Mini Skirts at 44
00:11:12 - Overcoming Negative Body Talk
00:12:00 - Embracing Physical Appearance
00:13:00 - Body Composition and Self-Acceptance
00:14:15 - External Comments and Self-Explanation
00:16:00 - Compassion and Understanding
00:17:03 - Explaining Body Differences to Children
00:18:18 - Reflecting on External Judgments
00:19:01 - Confidence in the 40s
00:20:04 - Body Types and Acceptance
00:21:09 - Evaluating Body from an Internal Perspective
00:22:14 - Honoring Unique Traits
00:23:30 - Celebrating Body Parts You Love
00:24:41 - Personal Physical Attributes
00:25:54 - Breastfeeding Challenges
00:26:38 - Emotional Regulation Through Movement
00:27:02 - Honoring Body Desires
00:28:05 - Program Offerings and Conclusion

Resources:

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠.

• Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠⁠⁠⁠.

• Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠

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*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

Summary:

In this festive and insightful episode of the "Metabolism, Muscles, and Mindset Podcast," Dr. Ali Novitsky dives into the season of gratitude and growth, kicking things off with a warm welcome to listeners and a personal story about Thanksgiving. As a major Thanksgiving enthusiast, Ali shares a special memory from her medical residency days—particularly the one year she had all three major holidays off after the birth of her daughter, Charlotte. This year, she’s excited to be celebrating Thanksgiving at Disney with her family, adding a sprinkle of holiday magic.

Ali then introduces her much-anticipated January program, Transform 9.0, with an exclusive Black Friday bonus. Those who enroll early can participate in a two-week December bootcamp focused on emotional regulation—a key to breaking cycles of emotional eating and drinking. Ali has designed a unique 14-day mocktail menu to keep things festive, and her husband, a psychiatrist, will lend his expertise on the pathways of addiction. Together, they aim to help participants recognize the link between emotional habits and addictive behaviors.

Dr. Ali explains how recognizing signs of stress and dysregulation is the first step toward transforming habits like doom scrolling, emotional eating, or drinking. Ali shares her own experiences with these habits, from phone addiction to the impact of occasional drinking, and describes how understanding her emotional triggers has helped her make healthier choices.

Listeners get practical advice for overcoming unwanted habits: recognize dysregulation, identify the underlying emotion, and avoid reactions or distractions. Ali highlights the power of sitting with one’s emotions for just 90 seconds, which can dramatically reduce their intensity.

Timestamps:

00:00:00 - Introduction and Thanksgiving Memories
00:00:49 - Family and Maternity Leave
00:01:41 - Black Friday and Transform 9.0 Announcement
00:03:17 - Emotional Regulation and Addiction Pathways
00:04:11 - Specialist Introduction: Brenda Winkle
00:04:45 - Today's Topic: Overcoming Unwanted Habits
00:06:11 - Dysregulation and Emotional Responses
00:07:14 - Four Quadrant Rule of Emotional Responses
00:08:29 - Genetic Predisposition to Emotional Eating
00:09:12 - Personal Example: Phone Usage and Connection
00:10:50 - Breaking Habits and Addiction Pathways
00:11:31 - Personal Example: Instagram and Connection
00:12:43 - Authentic Connection vs. Social Media
00:13:36 - Stories We Tell Ourselves
00:14:19 - Personal Example: Alcohol and Fun
00:15:48 - Cutting Alcohol and Introducing Mocktails
00:17:01 - Mocktail Recipes and Benefits
00:18:07 - Emotional Eating and Residency Stress
00:19:52 - Breaking the Pattern of Emotional Eating
00:21:06 - Challenging Urges and Emotional Intensity
00:23:03 - Process of Overcoming Habits
00:25:07 - Program Offerings

Resources:

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠.

• Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠⁠⁠.

• Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠.

• Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠.

• Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠⁠⁠.

• Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠

• Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

Part III of The Stress Series w/ Dr. Ali Novitsky, MD – Obesity Medicine Expert and Exercise Guru

Finding Your Thrive Zone - Stress Management for Optimal Productivity

In this empowering episode of Metabolism, Muscles, and Mindset, Dr. Ali Novitsky explores a fresh perspective on stress. Instead of viewing stress as a burden, she dives into how it can be harnessed as a tool for growth and resilience. Sharing personal insights, practical strategies, and science-backed advice, Dr. Ali walks listeners through how to turn stress into a powerful ally for thriving in both body and mind.

Key Takeaways:

1. Shift Your Mindset Around Stress: Not all stress is bad. By viewing it as a tool, we can transform stress into a positive force that helps us grow.
2. Leverage Physical and Mental Strategies: Practical tools like exercise, mindfulness, and controlled breathing can help us navigate stress effectively and enhance resilience.
3. Personalize Your Stress Management Plan: Each person's stress response is unique. By tailoring your approach, you can better manage stress in a way that fits your life.
4. Embrace Stress as a Part of Life: Rather than avoiding stress, embracing and learning to manage it can lead to greater mental clarity, improved health, and a more balanced life.

Dr. Ali Novitsky highly recommends revisiting all three parts of this stress series to fully grasp the concepts and apply them to your life. She encourages listeners to reflect on their own stress levels and find their optimal zones for productivity and rest.

Timestamps:

00:00:05 - Introduction and Retreat Recap
00:00:47 - Stress Zones for Productivity
00:01:08 - Optimal Stress Levels
00:01:39 - Perception of Stress
00:02:11 - Embracing Productive Stress
00:02:32 - Pool Heater Example
00:03:03 - Managing Stress Levels
00:03:14 - Identifying Stress Symptoms
00:03:57 - Productivity Zone Behaviors
00:05:01 - Sarcasm as a Productivity Indicator
00:05:33 - Restlessness and Exiting Productivity Zone
00:06:28 - Dysregulation at High Stress Levels
00:07:10 - Impact of High Stress on Productivity
00:07:31 - Addressing Stress in Others
00:08:14 - Transitioning to Rest Zone
00:08:57 - De-escalating Stress for Vacation
00:09:38 - Non-Optimal Stress Levels
00:10:22 - Leadership and Team Stress
00:11:05 - Communication and Team Dynamics
00:12:00 - Summary of Stress Management
00:13:05 - Recommendations for Stress Trilogy
00:13:47 - Upcoming Webinar on GLP-1
00:14:40 - Upcoming Podcast Series on Nutrition Strategy
00:15:02 - Transform 9.0 Program and Other Offerings

Resources:

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠.

• Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠⁠.

• Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠.

• Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠.

• Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠⁠.

• Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠

• Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

Episode II of The Stress Series: The Somatic Stress Scale Explained - How to Identify and Manage Your Stress 

Hello, everyone! It's fantastic to be back this week as we dive into the next part of our series on stress. In our first episode, we explored the physiological response to stress and discussed how stress itself isn't inherently bad. However, too much stress can lead to negative physiological responses. Today, we're going to delve deeper into managing stress by introducing a powerful tool: the stress scale.

In this episode, Dr. Ali Novitsky, obesity medicine expert and exercise guru, guides listeners through the concept of the stress scale, a tool inspired by Dialectical Behavioral Therapy (DBT). This episode explores how this scale can help identify and manage stress levels effectively. With the stress scale, it's not just about numbers; it’s about recognizing the unique symptoms experienced at various stress levels and using that awareness to improve interpersonal relationships and overall well-being.

To illustrate the impact of stress on daily life, Dr. Novitsky shares a personal story about her dog, whose schedule gets thrown off after boarding. This leads to early morning wake-ups and disrupted sleep, contributing to increased stress levels for Dr. Novitsky herself. This relatable story highlights how seemingly small, everyday events can impact our stress scale and overall state of well-being.

The stress scale ranges from 1 to 10, with 1 being the lowest level of stress and 10 the highest. Here’s a quick look at each level:

• 1: Complete relaxation, like a sun-induced doze on a beach.
• 2: Rested state with mild thoughts and feelings, without significant decisions.
• 3: Awareness and light social interaction, maybe a casual conversation.
• 4: Decision-making and more body movement, actively engaged.
• 5: Potential conflict with noticeable fidgeting and body movements.
• 6: Sarcasm, signaling a desire to disengage socially.
• 7: Physiological symptoms like a higher heart rate and faster breathing.
• 8: Reactivity with out-of-proportion responses to minor triggers.
• 9: Isolation and complete avoidance of social interactions.
• 10: Extreme stress, leading to yelling and strong emotional expression.

Creating a personalized somatic stress scale requires time and mindfulness. Involving a partner can make this process even more insightful, as they can observe and help identify behaviors that may go unnoticed.

Timestamps:

00:00:55 - Introducing the Stress Scale

00:01:48 - Personal Story: Dog Boarding and Sleep Disruption

00:03:35 - Sleep and Stress Levels

00:04:51 - Creating Your Personal Stress Scale

00:06:37 - Examples of Symptoms at Different Stress Levels

00:11:02 - Understanding Higher Stress Levels

00:16:21 - Daily Maintenance Techniques for Stress Management

00:17:03 - Aligning Goals with Stress Levels/Upcoming Topics

Resources:

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠.

• Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠.

• Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠.

• Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠.

• Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠.

• Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

• Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*