The Metabolism, Muscles, and Mindset Podcast

Ali Novitsky, MD
The Metabolism, Muscles, and Mindset Podcast

Welcome to "The Muscles & Mindset Podcast", with your host Dr. Ali Novitsky, an acclaimed obesity medicine expert, renowned for her unique expertise in muscle optimization through exercise, nutrition, and mindset work. Her revolutionary approach to health and wellness. Dr. Novitsky is not just an expert; she is a catalyst, propelling individuals on their journey of transformation, fostering strength, endurance, and resilience, and reshaping the landscape of obesity medicine. The Muscles & Mindset Podcast aims to foster not just knowledge, but action. We'll unravel the secrets to optimizing muscle development, adhering to a nourishing diet, and cultivating a resilient mindset - three crucial pillars of a healthy and fulfilling lifestyle. But more than that, we'll provide you with actionable strategies, practical tips, and effective tools that you can seamlessly incorporate into your daily routines. This podcast isn't just about understanding the muscles and mindset, it's about turning that understanding into positive, transformative action. Get ready to embark on a journey of self-discovery and self-improvement, as you tune in to the Muscles & Mindset Podcast. Together, we'll navigate the path of health and wellness, one episode at a time. Dr. Ali Novitsky's work can be found at https://thefitcollective.com.

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    244: Is Creatine Good for Women? Muscle, Bone, & Brain Function Implications

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

    28 phút

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    243: High-Protein Meal Prep for Busy Professionals: Healthy, Not Hard!

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

    29 phút

  3. 4 THG 12

    242: Data-Driven Fat Loss, Muscle Gain: Body Composition Measurement with The InBody Scale

    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. 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!*

    30 phút

  4. 27 THG 11

    241: Breaking Free: A 22-Year Transformation Story #theFitCollective

    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. 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!*

    26 phút

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    240: Transforming Self-Perception: Finding Beauty in Every Body

    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 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!*

    30 phút

  6. 13 THG 11

    239: Holiday Habits: Emotional Regulation and Avoiding Pitfalls

    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!*

    27 phút

  7. 6 THG 11

    238: Using Stress to Thrive

    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: 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. Leverage Physical and Mental Strategies: Practical tools like exercise, mindfulness, and controlled breathing can help us navigate stress effectively and enhance resilience. 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. 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!*

    15 phút

  8. 30 THG 10

    237: The Somatic Stress Scale Explained

    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!*

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Giới Thiệu

Welcome to "The Muscles & Mindset Podcast", with your host Dr. Ali Novitsky, an acclaimed obesity medicine expert, renowned for her unique expertise in muscle optimization through exercise, nutrition, and mindset work. Her revolutionary approach to health and wellness. Dr. Novitsky is not just an expert; she is a catalyst, propelling individuals on their journey of transformation, fostering strength, endurance, and resilience, and reshaping the landscape of obesity medicine. The Muscles & Mindset Podcast aims to foster not just knowledge, but action. We'll unravel the secrets to optimizing muscle development, adhering to a nourishing diet, and cultivating a resilient mindset - three crucial pillars of a healthy and fulfilling lifestyle. But more than that, we'll provide you with actionable strategies, practical tips, and effective tools that you can seamlessly incorporate into your daily routines. This podcast isn't just about understanding the muscles and mindset, it's about turning that understanding into positive, transformative action. Get ready to embark on a journey of self-discovery and self-improvement, as you tune in to the Muscles & Mindset Podcast. Together, we'll navigate the path of health and wellness, one episode at a time. Dr. Ali Novitsky's work can be found at https://thefitcollective.com.

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