The Muscles & Mindset Podcast Ali Novitsky, MD

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!
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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

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.
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