The Muscles & Mindset Podcast Ali Novitsky, MD

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
00:11:0

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:
ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="1">Cardiovascular Health: HIIT improves heart health by making the heart work harder under mild stress, which in turn makes it more efficient at rest. ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="2">Time Efficiency: HIIT allows people to get a lot done in a shorter amount of time, making it perfect for those with busy schedules. ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="3">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:
ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="1">Basal Metabolic Rate (BMR) ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="2">Exercise Activity Thermogenesis (EAT) ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="3">Non-Exercise Activity Thermogenesis (NEAT) ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="4">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!
Timestam

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.
ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="1">Introduction to Catabolic and Anabolic States

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="2">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="3">Anabolic State: This state involves building up tissues, crucial for muscle maintenance and growth. Key anabolic activities include consuming adequate protein and strength training.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="4">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="5">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="6">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="7">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="8">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="9">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="10">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: ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="1">GLP-1 Optimal Weight Loss Program: A new and successful program with an amazing community. ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="2">Transform® 8.0: A comprehensive six-month program starting soon, with early enrollment bonuses. ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="3">31 Days of FIT: A do-it-yourself program with 11-minute daily workouts. ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="4">Fit Woman Collective: A community-focused program with extensive content for self-guided improvement. Conclusion: This episode is packed with valuable insights into achieving optim

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

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: ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="1">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="2">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="3">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="4">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="5">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="6">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

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: ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="1">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="2">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="3">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="4">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="5">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="6">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.

ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="7">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 di