The Metabolism, Muscles, and Mindset Podcast

Ali Novitsky, MD
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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.

  1. MAR 5

    255: Energy Blockages and Release - Energy For Optimal Health Series

    Summary In this engaging episode of the Metabolism, Muscles, & Mindset Podcast, Dr. Ali Novitsky, a board-certified obesity medicine expert and muscle optimization specialist, explores the concept of energy blockages and the process of releasing them. Dr. Novitsky explains that an energy blockage manifests as physical discomfort, emotional stagnation, and repetitive negative thought patterns that hinder one’s ability to move forward. Through a series of tangible examples — from a lingering Verizon box in the dining room to a cluttered fridge and even the ambiance of an infrared sauna — she illustrates how everyday circumstances can block our natural energy. Emphasizing that releasing these blockages is an ongoing journey, Dr, Ali provides actionable strategies that range from simple physical reorganization to deeper emotional regulation and cognitive reframing. Listeners are encouraged to recognize when energy is stuck, to release it with intention, and to foster a growth mindset that leads to enhanced well-being. Key Points • Defining Energy Blockages: Energy blockages occur when physical clutter, unresolved emotions, or negative thought patterns impede the free flow of energy. • Physical Examples: Tangible blockages, such as an unwanted box or a messy environment (e.g., cluttered fridge), can create a sense of stagnation and restlessness. • Emotional Awareness: Negative emotions like disappointment, anxiety, or frustration often signal that energy is being trapped; releasing these may involve forgiveness and setting healthy emotional boundaries. • Mental Shifts: Overcoming repetitive thought spirals by adopting a growth mindset helps to clear mental blockages and supports emotional regulation. • Actionable Strategies: Simple actions — like cleaning up clutter, reorganizing physical spaces, or reframing negative thoughts — can effectively release energy blockages, freeing up energy for new pursuits. • The Journey of Release: Recognizing and releasing blockages is a continual process that evolves over time; small shifts in thought and behavior can accumulate to create lasting positive change. Timestamps • 00:02 – Defining an energy blockage and how it manifests as physical discomfort and repetitive thought patterns. • 02:23 – Recognizing energy blockages • 04:38 – An example of a physical energy block & how even simple clutter can affect energy flow. • 06:41 – The infrared sauna as a regulating tool and creating an environment that supports energy release. • 09:03 – The messy fridge is highlighted as another example of a physical energy blockage hindering healthy eating habits and overall well-being. • 11:27 – Emotional blockages, negative feelings and unresolved relationships contributing to energy stagnation. • 13:51 – Repetitive thought patterns and fixed mindsets prevent emotional regulation and maintain energy blockages. • 16:10 – Slowing down thought spirals and cultivating a more balanced, growth-oriented mindset. • 18:17 – The need for emotional regulation to counteract thought distortions, thereby facilitating the release of mental blockages. • 20:38 – Practicing the release of energy blockages—whether physical, emotional, or mental—is key to living a more joyful and resilient life. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠ Subscribe to the Muscles and Mindset Podcast on ⁠Spotify⁠ | ⁠Apple Podcasts⁠ Work with Dr. Ali • Beginner Strength Training Program – 12 months for only $199! ⁠Enroll TODAY⁠ • Transform® 9.0 – Enrollment is now open! Kickoff on May 5th; start bonus content today. ⁠Learn more HERE⁠ • Total Fitness Program – A 12-month mind and body fitness experience. ⁠Enroll HERE⁠ • The Fit Collective® is affiliated with InBody USA and Canada. ⁠Click HERE⁠ for 15% off select models (small referral commission may apply).

    21 min

  2. FEB 26

    254: Energy & the Mind - Energy For Optimal Health Series

    Summary Welcome to another installment of the Energy For Optimal Health Series with Ali Novitsky MD, a board-certified obesity medicine physician and fitness expert. In this episode, Dr. Novitsky reveals the vital link between your natural energy level and the thought patterns that can either amplify or drain you. She highlights that we each have a distinct “zone of genius”—a sweet spot where creativity, clarity, and problem-solving flourish. By tapping into this innate zone, you can unearth powerful insights about your deepest desires and shed limiting beliefs. Dr. Novitsky explains how the process begins with feeling your unique energy state—be it calm and measured or lively and high-intensity. Then, through visualization, you can spark authentic goals that align with your core values, rather than forcing ideas that don’t truly resonate. This gentle self-awareness practice embraces simplicity—sometimes the most transformative thoughts are the simplest. You’ll learn to see which thoughts belong to you versus external “noise,” fostering true self-trust and the freedom to make decisions that serve you best. Key Points • Natural Energy & Zone of Genius: Identifying your personal energy level enables you to create thoughts and actions that feel effortless and authentic. • From Body to Mind: When you begin with your natural energy (rather than external cues or willpower), you can generate powerful, creative thoughts that align with who you are. • Unlearning Limiting Beliefs: Recognizing what you must “unlearn” allows you to break free from others’ expectations and cultivate true self-trust and freedom. • Practical Visualization: Envisioning a calming or inspiring scene helps you tap into your core desires, clarify your goals, and reduce mental clutter. • Sustaining Authenticity: Owning your natural energy and its accompanying insights helps you build resilience and tune out unhelpful external noise. Timestamps • 00:02 – Introduction to “Energy & the Mind” and discovering your natural energy level • 02:16 – How embracing your authentic energy fosters creativity and self-discovery • 04:29 – Visualizing your zone of genius: turning mental images into actionable thoughts • 06:53 – Why regulation of stress and channeling your real energy sparks powerful ideas • 08:59 – Practical exercise: pausing to let intuitive thoughts and visuals surface • 10:16 – Linking imagery to beliefs: recognizing and reframing the stories you tell yourself • 11:55 – Identifying what you must “unlearn” to achieve the life you truly want • 14:18 – Core desires revealed: uncovering deeper motivations like freedom and self-trust • 16:25 – Overcoming self-doubt and considering what others think—finding your own path • 18:22 – Why over-reliance on willpower can lead to burnout and stifle authentic growth • 20:41 – Maintaining clarity: separating “your thoughts” from external noise and influences • 22:41 – Embracing your innate intelligence: leaning on bodily cues, not just mental logic • 24:34 – The payoff of alignment: how authenticity supercharges creativity and problem-solving • 27:00 – Deciphering emotional signals: how to spot when you’re leaving your natural energy • 29:19 – Final reflections: implementing these techniques daily for lasting transformation Follow Dr. Ali Novitsky on ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠ Subscribe to the Muscles and Mindset Podcast on Spotify | Apple Podcasts Work with Dr. Ali • Beginner Strength Training Program – 12 months for only $199! Enroll TODAY • Transform® 9.0 – Enrollment is now open! Kickoff on May 5th; start bonus content today. Learn more HERE • Total Fitness Program – A 12-month mind and body fitness experience. Enroll HERE • The Fit Collective® is affiliated with InBody USA and Canada. Click HERE for 15% off select models (small referral commission may apply).

    30 min

  3. FEB 20

    253: Nutrition & Energy - Energy For Optimal Health Series

    Summary: In this episode, Ali Novitsky MD, a board-certified obesity medicine physician and fitness expert, takes a deep dive into the powerful relationship between nutrition, energy, and overall well-being. She emphasizes that nutrition isn’t just about the physical foods we consume, but also how it intersects with our mental and emotional health. Drawing from her expertise, Dr. Novitsky explores how nutrition can impact mental clarity, emotional resilience, and physical strength. She shares practical advice on how to reduce “food noise” through mindful eating and making choices that nourish both the body and mind. Throughout the episode, Dr. Novitsky discusses the addictive nature of certain foods, particularly highly processed items, and how they can interfere with our energy and well-being. She stresses the importance of becoming aware of the mental and emotional connections we have to food, while also recognizing how the physical aspect of nutrition—like hydration and balanced meals—affects our energy levels. With a holistic approach, Dr. Novitsky offers actionable tips for optimizing energy and fostering a healthier relationship with food. This episode provides listeners with the tools to align their nutrition with their mental, emotional, and physical needs. Whether you’re looking to boost energy, improve emotional well-being, or feel physically strong, this episode offers a balanced approach to achieving your optimal health. Key Points: • Nutrition impacts not just physical health, but also mental and emotional well-being. • Highly processed foods, especially sugar, can become addictive and drain energy. • Awareness of food’s mental and emotional influence is crucial for healthier eating patterns. • The importance of eliminating “food noise” through conscious eating decisions. • Emotional eating can be energy-draining, but positive emotional connections with food can nourish. • Hydration and proper electrolyte balance are essential for maintaining physical energy. • Balancing macronutrients and listening to the body’s unique needs are key to sustaining energy levels. Timestamps: • 00:02 - Introduction to the topic: Nutrition and energy. • 01:25 - Discussing the mental aspect of nutrition: How much of your mental energy is consumed by thoughts about food? • 02:25 - The addictive nature of processed foods and how to manage cravings. • 04:44 - Moving from the mental to the emotional component of nutrition. • 07:11 - Decreasing mental chatter and understanding addictive tendencies in food. • 09:25 - Emotional attachment to food: Positive and negative experiences. • 11:44 - The impact of emotional eating and how it can drain energy. • 14:05 - Reflecting on personal emotional eating patterns and how to embrace them healthily. • 16:30 - Exploring the physical aspect of nutrition and how to fuel the body properly. • 18:56 - The importance of hydration, electrolytes, and knowing when to rest or nap. • 20:05 - Final thoughts on aligning mental, emotional, and physical nutrition for optimal energy. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts Work with Dr. Ali: Check out the Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠.Transform® 9.0 enrollment is now open for a May 5th kickoff! Get started with your bonus content today. ⁠⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠⁠.The Total Fitness Program combines Core & Floor, Beginner Strength, 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.

    21 min

  4. FEB 12

    252: Episode 3: Realistic Weight Loss Goals & Sustainable Success

    Episode Summary In this episode, Dr. Diana Pallin, an obesity medicine specialist, joins Dr. Ali Novitsky to discuss what happens after patients achieve weight loss success. They explore the three most common scenarios—unrealistic goals, surpassing expectations, and the challenge of feeling like it’s never enough. Dr. Pallin emphasizes why focusing on metabolic health, body composition, and sustainability is far more important than the number on the scale. Introduction to the Episode Overview of Dr. Diana Pallin’s expertise in obesity medicineWhy long-term weight loss success depends on realistic expectations Personal Update Dr. Pallin reflects on her experience guiding patients through long-term weight management. She shares how setting realistic expectations from day one helps individuals avoid frustration and embrace their progress. She also highlights why metabolic adaptation plays a crucial role in maintaining results and why many patients need to shift their mindset around goal-setting. Episode Breakdown Three Common Weight Loss Scenarios Unrealistic Goals & The Expectation Gap Why many patients aim for goals that medical management alone cannot achieveHow metabolic adaptation limits extreme weight loss through medical treatmentThe importance of a sustainable, stepwise approach to weight lossReaching a Goal But Wanting More The psychological struggle of “never feeling like you’ve arrived”How metabolic health improves beyond just weight lossStrategies to help patients accept and celebrate their progressSurpassing Expectations & The Rare “Unicorn” Cases When patients exceed their own expectations through metabolic healingThe importance of focusing on body composition rather than weight aloneWhy strength training, protein intake, and sustainable habits are key Understanding Body Composition & Setting Realistic Goals The difference between weight, muscle mass, and body fat percentageWhy the “I, C, and D” body composition models help set expectationsThe importance of body recomposition over extreme weight loss Metabolic Adaptation & The Role of Medication Why long-term maintenance is about more than just losing weightHow GLP-1 medications impact metabolic adaptationThe balance between medical intervention, nutrition, and lifestyle changes Key Takeaways Weight loss goals should be based on body composition, not just weightMetabolic adaptation affects long-term success and sustainabilityMany patients set unrealistic goals—focusing on overall health leads to better outcomesThe journey doesn’t stop at weight loss—it evolves into lifelong maintenance Timestamps 00:00:00 - Introduction and Dr. Pallin's background00:04:15 - The three common weight loss scenarios00:12:30 - The impact of unrealistic goals on success00:19:45 - Understanding body composition and metabolic health00:26:30 - How medications help with long-term weight management00:32:15 - Key takeaways and next episode preview Dr. Ali's 48-CMENutrition Training Program is enrolling now! Sign upHERE.Check out the Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠Enroll TODAY⁠⁠⁠.Transform® 9.0 enrollment is now open for a May 5th kickoff! Get started with your bonus content today. ⁠⁠⁠Learn more HERE⁠⁠⁠.The Total Fitness Program combines Core & Floor, Beginner Strength, 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 | ⁠⁠⁠YouTube⁠⁠⁠Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠Spotify⁠⁠⁠ | ⁠⁠⁠Apple Podcasts

    28 min

  5. FEB 5

    251: Episode 2: Navigating Weight Loss Medication and Realistic Expectations

    Welcome to Episode 2 of our exciting podcast series featuring Dr. Diana Pallin, an obesity medicine physician at New Start Medical! In this episode, we dive deep into: What happens after starting weight loss medication. Setting realistic expectations for weight loss and the importance of lifestyle changes. The role of medication in weight maintenance and the significance ofhaving multiple tools in your weight loss toolbox. How to handle plateaus and the common pitfalls that can hinder progress, including emotional eating and stress. Dr. Pallin shares her insights on the importance of nutrition, exercise, andbehavior modification in achieving sustainable weight loss. Plus, we explore the unique approach of her practice, where nutrition counseling is integrated into obesity medicine. Conclusion:Dr. Pallin insights provide a comprehensive understanding of theweight loss journey, emphasizing the importance of realistic expectations,long-term commitment, and a holistic approach to health. The episodeconcludes with a teaser for the final part of the series, which will focus onwhat happens after reaching weight loss goals. Don't miss this informative episode packed with valuable tips and strategies for anyone on their weight loss journey! Additional Information:For more details about Dr. Diana Pallin and her practice, New Start Medical, click HERE. Dr. Pallin's practice is located in Doylestown,Pennsylvania, and is renowned for its four-pillar obesity medicine approach. Timestamps00:00:00 - Introduction and Guest Introduction00:00:28 - Overview of Episode Two00:01:08 - Definition of Rapid Weight Loss00:01:28 - Risks of Rapid Weight Loss00:02:31 - Phases of Weight Loss00:03:03 - Setting Realistic Expectations00:03:40 - Adjusting Goals Based on Circumstances00:04:26 - Long-term Weight Loss Journey00:05:04 - Maintaining Weight Loss and Medication00:06:05 - Duration of Medication Use00:07:09 - Implementing All Four Pillars of Obesity Medicine00:08:17 - Challenges of Working from Home00:08:39 - Quality of Life Improvements with Medication00:10:00 - Importance of Having Multiple Tools00:10:11 - Four Pillar Obesity Medicine Practice00:11:12 - Doctor's Role in Nutrition Counseling00:12:01 - Differences Between Dietitians and Obesity Medicine Specialists00:13:27 - Comprehensive Obesity Medicine Program00:14:09 - Muscle and Mindset Program00:15:35 - Patient Trust and Compliance00:16:11 - Impact of Strength Training on Muscle Mass Maintenance00:17:24 - Addressing Plateaus in Weight Loss00:23:28 - Emotional Eating and Medication Adjustments00:24:49 - Common Obstacles: Weekend Eating, Sleep, and Stress00:26:11 - Preview of Final Episode in Series00:26:35 - Closing Remarks and Guest Information Dr. Ali's 48-CME Nutrition Training Program is enrolling soon! Join the waitlist HERE. Check out the Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠. Transform® 9.0 enrollment is now open for a May 5th kickoff! 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

    27 min

  6. JAN 29

    250: The Weight Loss Secret Doctors Don’t Tell You! (Dr. Diana Pallin Speaks Out)

    Episode Summary In this episode, Dr. Diana Pallin, an obesity medicine specialist, delves into her comprehensive approach to obesity treatment. She discusses the integration of mindset work, nutrition management, exercise programming, and medication, emphasizing the importance of metabolic health over BMI. Dr. Pallin shares insights into the challenges of obesity medicine, including the limitations of GLP-1 agonists and insurance hurdles, and provides a roadmap for effective treatment beyond medication. Overview of Dr. Diana Pallin’s expertise in obesity medicine. Understanding obesity treatment beyond BMI: a focus on metabolic health. The early days of Dr. Pallin’s practice: From 15 patients to 3,000: the growth and transformation of New Start Medical. The declining obesity rates and the evolving tools available to combat obesity. Who should seek an obesity medicine specialist? Obesity treatment is not just for those with a high BMI but for anyone experiencing metabolic diseases, physical limitations, or mental health struggles related to weight. The importance of treating the whole person, not just the number on the scale. What to expect at the first visit: Comprehensive physical exams and lab tests to identify metabolic barriers. The role of behavior modification and personalized nutrition plans in treatment. The role of group medical appointments: How shared medical sessions provide education, support, and community. Patient hesitations and the long-term benefits of group participation. Medication, nutrition, and behavior modification Why medication alone isn’t enough — proper nutrition and lifestyle changes are crucial. Addressing common myths about medications and muscle loss. Candidacy for GLP-1 agonists and alternative treatments: Understanding who can and cannot take GLP-1 medications. The importance of personalized medication plans for optimal results. Timestamps: 00:00:00 - Introduction and Dr. Pallin’s background00:03:30 - The early days of her obesity medicine practice00:07:15 - Understanding metabolic health over BMI00:12:00 - First visit expectations and personalized care plans00:17:30 - The role of group medical appointments00:21:45 - Medications, nutrition, and behavior changes00:26:15 - Challenges with insurance and medication approvals00:30:00 - Key takeaways and next episode preview The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199!  . 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.  . The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click   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   |   |   |  Subscribe to The Muscles and Mindset Podcast on   |

    27 min

  7. JAN 22

    249: Filling the Gap: Nutrition Training for Doctors and Advancing Metabolic Health

    Episode Summary In this episode, Dr. Ali Novitsky dives into the critical gap in nutrition training for doctors and its impact on patient care. She explores the challenges faced by medical professionals in incorporating nutrition strategies into their practices and shares actionable insights to bridge this gap. Dr. Novitsky highlights the role of nutrition in metabolic health, preventative care, and chronic disease management. Personal Update Dr. Ali reflects on her journey as a modern doctor specializing in metabolic health. She shares how her passion for nutrition and exercise led to the creation of a comprehensive training program for healthcare professionals, empowering them to deliver better patient outcomes. Episode Breakdown Introduction to the Episode - Addressing the lack of nutrition training in medical education. The importance of equipping doctors with the knowledge to guide patients on metabolic health. The Gap in Nutrition Training - Most doctors receive little to no nutrition education during medical school. - Challenges in integrating nutrition strategies into short patient visits. - The importance of nutrition for metabolic health - Nutrition as a cornerstone of managing chronic diseases like diabetes and hypertension. - The connection between muscle mass, metabolic health, and long-term well-being. Practical Solutions to Close the Gap - The value of specialized training programs like Dr. Novitsky’s CME-certified nutrition course. - Leveraging intuitive eating and Mindful Macros® for realistic, patient-friendly strategies. - Collaboration in healthcare - How doctors, dietitians, and nutritionists can work together effectively. - The need for doctors to understand nutrition to communicate better with their teams. Key Takeaways - Doctors must become confident in nutrition to meet patient expectations and improve care. - Practical, metabolic health-focused nutrition strategies can empower doctors to guide patients effectively. - Collaboration with dietitians and nutritionists is vital, but doctors must also be equipped with foundational nutrition knowledge. Upcoming Episodes - Fitness for Metabolic Health: Strategies to combine exercise and nutrition for better outcomes. - Mindset and Metabolic Health: Emotional regulation and thought work for lasting lifestyle changes. Additional Resources - Nutrition CME Training Program: A 24-module course designed to equip healthcare professionals with the tools to guide patients in metabolic health. See the details HERE. - 365 Days of Lunches Guide: A practical resource for meal planning and patient-friendly nutrition strategies. Download now. Timestamps 00:00:00 - Introduction and personal reflections00:03:15 - Challenges in medical nutrition training00:07:45 - Nutrition’s role in chronic disease management00:12:30 - Practical strategies for doctors00:17:00 - Collaborating with nutritionists and dietitians00:20:45 - Key takeaways and future outlook The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199!  . 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.  . The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click   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   |   |   |  Subscribe to The Muscles and Mindset Podcast on   |

    34 min

  8. JAN 15

    248: Navigating Perimenopause: Fitness Adaptations for Strength and Resilience

    Episode Summary In this episode, Dr. Ali Novitsky discusses fitness adaptations for women navigating perimenopause. She shares actionable strategies to maintain strength, prevent injury, and stay consistent with exercise routines. Dr. Novitsky emphasizes building a strong foundation through core and floor exercises, modifying workouts, and prioritizing rest and recovery. Personal Update Dr. Novitsky reflects on her personal fitness journey, highlighting her experiences with injuries and how working with a physical therapist has improved her strength and injury prevention. Episode Breakdown Introduction to the Episode - Emphasis on how fitness adaptations are essential during perimenopause. - Importance of smarter training rather than harder training. Key Fitness Adaptations for Perimenopause 1. Start with Core and Floor Strength - Focus on foundational strength to prevent injuries. - Weekly core and floor workouts improve overall performance. 2. Less is More: Smart Training Over Hard Training - Short, effective workouts (10–20 minutes, 3 days a week) are enough. - Balance strength training with functional fitness and flexibility. 3. Rest and Recovery are Essential - Incorporating proper rest to allow the body to recover and adapt. 4. Modify Workouts to Prevent Injury - Adjust movements like squats and lunges to protect knees and joints. - Engage smaller muscle groups to support complex movements. 5. Work with Professionals - Recommendation to consult a physical therapist for personalized evaluations. Workout Structure - Day 1: High-Intensity Interval Training (HIIT) for heart health and fat loss. - Day 2: Endurance Strength Training with moderate weights. - Day 3: Max Strength Training with heavier weights and fewer reps. Key Takeaways - Consistency in fitness routines is crucial during perimenopause. - Building core strength, modifying exercises, and balancing workouts with rest enhance long-term fitness. - Functional fitness and flexibility are as important as strength training. Upcoming Episodes 1. Nutrition Strategies for Perimenopause: Adjustments in diet to support hormonal changes. 2. Stress Management and Recovery: Techniques for emotional and physical recovery. Timestamps 00:00:00 - Introduction and Personal Reflections 00:02:45 - Core and Floor Importance in Fitness 00:05:30 - Smart Training vs. Hard Training 00:08:10 - Working with a Physical Therapist 00:10:45 - Structuring Effective Workouts 00:14:20 - Importance of Consistency and Injury Prevention The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199!  . 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.  . The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click   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   |   |   |  Subscribe to The Muscles and Mindset Podcast on   |

    24 min
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About

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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