The Metabolism, Muscles, and Mindset Podcast

🎧 Episode Overview: Dr. Ali Novitsky returns with renewed energy and exciting updates—including an upcoming trip to Japan and life with new chicks! In this episode, she tackles a timely and often misunderstood issue: weight gain in lean women during perimenopause and menopause. Through personal insights and a detailed case study, she explores how hormonal shifts impact metabolism, body composition, and mental health—and how to approach this population with compassion and strategy. 1. Understanding Hormonal Shifts ·       Estrogen & testosterone decline, cortisol increases ·       Impact on muscle mass, fat distribution, energy, and anxiety ·       Dr. Novitsky’s personal hormone journey 2. Case Study: Laura (Age 45) ·       Lean, active woman experiencing weight gain ·       Symptoms, lab results, and emotional impact ·       Guided steps for clinical management 3. Tools for Tailored Assessment ·       Importance of motivational interviewing ·       Taking weight history and analyzing body composition ·       Using InBody scans to assess fat/muscle distribution 4. Nutritional and Lifestyle Strategy ·       Conducting a nutrition audit ·       Realistic food tracking goals ·       Importance of strength training in midlife 5. Addressing Resistance & Setting Expectations ·       Normalizing frustration and resistance ·       Setting achievable fat loss goals ·       Supporting “naturally thin” women who are metabolically vulnerable 6. When Lifestyle Isn’t Enough ·       Recognizing when medication may help ·       Debunking stigma around pharmacologic support ·       Advocating for early, proactive intervention ·       Hormonal changes in perimenopause affect more than weight — they impact muscle, mood, and metabolism ·       “Normal weight obesity” is real — body composition matters more than BMI ·       Strength training is key for sustainable metabolic health ·       Compassion + data = successful clinical care   🕒 Timestamps: 00:00 – Summer update + trip to Japan 00:43 – Weight gain in lean perimenopausal women 05:05 – Case Study: Laura 09:47 – Motivational interviewing and trust-building 13:08 – Hormonal shifts: cortisol, testosterone, thyroid 15:00 – Sleep, hunger hormones, and weight 19:04 – Detailed weight history 22:03 – Body composition metrics that matter 29:08 – Nutrition audit tips 35:02 – Why strength training is essential 42:09 – When to consider medication 43:22 – Wrapping up and next week’s teaser 🎤 Final Thought: Dr. Novitsky reminds us that weight gain during perimenopause isn’t a personal failure — it’s biology.  With compassionate care and science-backed strategies, women can navigate this life stage with confidence and clarity. 🎯 Ready to Personalize Your Health? Work with Dr. Ali • Beginner Strength Training Program – 12 months for only$199! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠ [https://www.trainerize.me/profile/thefitcollectiveapp/?planGUID=8b488ef7255547cbadab2fe9bf5bf0c2&mode=checkout]⁠⁠⁠⁠⁠ • Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.trainerize.me/profile/thefitcollectiveapp/?planGUID=fb07cea512af4b05b30dd11c2e827255&mode=checkout] • The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click HERE [https://shop.inbodyusa.com//discount/fitcollective?redirect=/collections/at-home-body-composition-scale/products/dialh30?aff=67]⁠

Genetic Testing and Stress: A New Approach to Weight Loss Episode Summary: In this episode, Dr. Ali Novitsky delves into the intricate relationship between cortisol and weight loss. As an obesity medicine doctor, she teaches about cortisol, a stress hormone, in a way that anyone can understand - and how this important chemical can significantly impact weight loss efforts. Listeners will walk away with a new understanding of how to stop battling their biology, reconnect with their bodies, and embrace a compassionate, personalized approach to long-term health. 1. The Stress-Weight Loss Disconnect * How cortisol — the body’s primary stress hormone — impacts fat retention, appetite, insulin resistance, and even skeletal muscle loss. * Why traditional advice (eat less, move more) often fails under chronic stress conditions. 2. Cortisol’s Five-Fold Impact on Fat Loss * Enhances fat storage via lipoprotein lipase. * Raises blood sugar through gluconeogenesis. * Promotes insulin resistance, sabotaging metabolism. * Stimulates cravings for sugary, fatty foods. * Depletes muscle mass — especially under high-exertion training paired with emotional stress. 3. How Stress Alters Appetite & Motivation * The biological basis behind binge-eating urges and low exercise motivation during stress. * How stress-related sleep disruption increases ghrelin (hunger) and suppresses leptin (satiety). 4. The Power of Genetics and Personalization * Why Dr. Novitsky utilizes genetic testing (e.g., Genomind [https://www.thefitcollective.com/genetics-series]) to identify cortisol-related SNPs and tailor strategies accordingly. * Insight into Dr. Novitsky’s own cortisol sensitivity and how it shaped her evolution. 5. Mind-Body Fitness: A Holistic Training Philosophy * How Dr. Ali moved from calorie-obsessed fitness to personalized, neuroscience-driven strength training. * Why “less is more” when it comes to training under chronic stress and how to work with your nervous system, not against it. * Examples of muscle-preserving success — even among clients on GLP-1 medications like her 70-year-old mother-in-law. 6. Transformational Coaching & Community * A behind-the-scenes look at Dr. Ali’s Transform program; not just a fitness plan, but a full-body reset grounded in self-compassion and personal truth. * Why clients return not for new content, but for the safe, sustaining sisterhood and the life-changing mental shifts. ⏱️ Timestamps: 00:00:00 - Introduction and Eye Appointment 00:01:09 - Cortisol Connection with Weight Loss 00:02:45 - Genetic Testing and Cortisol Response 00:04:10 - Typical Case Scenario 00:05:37 - Understanding Cortisol's Impact 00:08:06 - Cortisol and Blood Sugar Levels 00:09:32 - Cortisol's Effect on Appetite 00:10:48 - Skeletal Muscle Mass Loss 00:12:57 - The Sleep-Cortisol Relationship 00:14:40 - Strategies for Managing Stress 00:17:11 - Conclusion and Program Offerings 🎯 Ready to Personalize Your Health? Work with Dr. Ali • Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠ [https://www.trainerize.me/profile/thefitcollectiveapp/?planGUID=8b488ef7255547cbadab2fe9bf5bf0c2&mode=checkout]⁠⁠⁠⁠⁠ • Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.trainerize.me/profile/thefitcollectiveapp/?planGUID=fb07cea512af4b05b30dd11c2e827255&mode=checkout] • The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Click HERE⁠

Nutrition and Exercise Strategies by a Female Physician In this energizing episode, fitness coach for women physicians and nutrition expert, Ali Novitsky MD, shares her best tips for sticking to a healthy eating plan while traveling. Whether you’re a busy doctor, on a family vacation, or just aiming to eat intuitively on the go, Dr. Ali breaks down how to maintain your fitness, nutrition, and mindset — even when you’re far from your usual routine. Learn how intuitive eating, flexible structure, and a focus on purpose can help you feel great without food guilt or fitness stress. From Japan With Love 🇯🇵 As Dr. Ali preps her passport and yen for a long-anticipated family trip to Japan, she opens up about common anxieties around breaking fitness routines while on vacation, and how to stay intentional and well without feeling restricted. 🧠 Mindset Reset: Why We Struggle with Routine Changes Humans thrive on consistency. Dr. Ali reframes vacation not as a derailment but as a ✨scheduled interruption✨— a chance to practice flexibility, presence, and self-trust. 🎯 Purpose First: What’s Your Trip Really For? Are you traveling for abs or for adventure? If your goal is connection, culture, and rest, your plan should reflect that. 🍽️ G.O.A.L.S.: The Intuitive Eating Framework 🥄 Get hungry first 🍲 Observe for fullness 💗 Allow feelings 🏃 Love movement 💥 Stop perfectionism Plus: 🥩 Prioritize protein, 🍭 Limit added sugar, 🍷 Be picky with indulgences. 💪 Move with Joy From hotel-room workouts to scenic walks, keep it light, fun, and empowering. 😴 Recharge Mode Rest = results. Dr. Ali’s golden rule: nothing amazing happens after 9 PM 🌙. 👜 Pack Light, Travel Lighter Skip the stress. Bring what serves you. Leave the clutter — mentally and physically. 🌀 Re-entry Like a Pro Return home with ease by building in a buffer day to emotionally re-align and ease back into routine. 🧬 What’s New at The FIT Collective: 🧠 48 CME Nutrition Training (30 CME for obesity board cert) 💪 DIY Beginner + Total Fitness Programs 🧬 Genetics Cohort: Swab now, work with Dr. Ali in Sept. 🌐 Explore Programs at thefitcollective.com [https://thefitcollective.com/] → Click “Programs” 🪄 Final Encouragement: This isn’t falling off — it’s a strategic detour toward sustainable wellness. 💖 🧘‍♀️ Vacation as Self-Care Skip the scale, not the experience. Travel becomes restorative when we nourish ourselves with presence and intention. 👯 You’re Not Alone Thousands have shared the same worries about “losing progress.” Dr. Ali offers compassion, not perfection. 📣 Get Involved Love this episode? Share it with a friend, review it, or DM Dr. Ali with your favorite takeaway. 💌 Stay Connected Subscribe for more episodes on intuitive eating, physician wellness, and sustainable health strategies. ⏱️ Timestamps 00:00:00 - Introduction and Personal Update 00:00:13 - Upcoming Vacation to Japan 00:00:44 - Vacation and Fitness Goals 00:01:16 - Concerns About Losing Progress 00:01:37 - Purpose of Vacation 00:02:18 - Balancing Health and Memories 00:02:29 - Tips for Managing Routine Disruptions 00:03:55 - Mindset and Routine Disruptions 00:05:10 - Handling Unplanned Trips 00:07:18 - Getting Comfortable with Uncertainty 00:08:00 - Setting Goals for Vacation 00:10:00 - Intuitive Eating Principles 00:11:02 - GOALS Mnemonic 00:12:07 - Protein and Sugar Guidelines 00:14:02 - Nutrition Strategy for Traveling 00:14:34 - Exercise on Vacation 00:15:38 - Loving Movement 00:16:20 - Prioritizing Rest 00:17:28 - Travel Light 00:18:28 - Re-entry Phase 00:19:01 - Importance of Routine 00:20:00 - Reflecting on Routine Interruptions 00:21:08 - Creating a Travel Protocol 🎯 Ready to Personalize Your Health? Work with Dr. Ali • Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠ [https://www.trainerize.me/profile/thefitcollectiveapp/?planGUID=8b488ef7255547cbadab2fe9bf5bf0c2&mode=checkout]⁠⁠⁠⁠⁠ • Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.trainerize.me/profile/thefitcollectiveapp/?planGUID=fb07cea512af4b05b30dd11c2e827255&mode=checkout] • The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠⁠⁠Click HERE⁠

The FIT Collective Genetic Insights Series – Episode 2 Unlock the Secrets of Your Hunger Genetics and Eating Habits In this fascinating episode, Dr. Ali Novitsky, Obesity Medicine Expert and Fitness Guru, explores the powerful role genetics play in shaping our appetite, eating behaviors, and how we experience fullness (satiety). Drawing from science and personal experience, she breaks down how certain genes influence appetite, body composition, and emotional eating — and how understanding your genetic blueprint can empower you to make personalized, sustainable health choices. 👩‍👧 Personal Touches & Real-Life Insights Dr. Novitsky opens with a heartwarming update about her daughter’s upcoming birthday and their summer beach plans, before diving into how her own childhood eating patterns reflect her genetic makeup. 🧬 The Genetic Blueprint of Eating * The role of somatotypes (ectomorph, mesomorph, endomorph) in body composition and tendencies toward weight gain or leanness * Understanding the genetically predetermined “set point” for weight * Personal examples comparing her own adolescent stats with her daughter’s 🧠 Satiety and the MC4R Gene * Deep dive into the MC4R gene, a key regulator of satiety * How MC4R variants can affect appetite control and lead to overeating * A personal story from Olive Garden highlights how genetic predispositions show up in real life 🧪 Emotional Eating & the ANKK1 Gene * Introduction to the ANKK1 gene, which affects dopamine response and can drive emotional eating * The compounding effects of having multiple genetic variants (like MC4R + ANKK1) 🍽️ Practical Strategies to Support Satiety * Protein-first approach when dining out * High-protein snacks in the evening to prevent overeating * Focus on fiber and hydration to improve satiety * Smart use of supplements: omega-3s, vitamin D, fiber, and magnesium * Tips for volume eating and managing cravings based on texture ⏰ Fasting and Your Genes * How some individuals are genetically wired to skip breakfast * Dr. Novitsky shares her personal take on fasting and why it works for her Your genetics can play a major role in how you feel hunger, how your body responds to food, and your susceptibility to emotional eating. The more you understand your unique genetic makeup, the more effectively you can design a lifestyle that supports your optimal health — without frustration or blame. Dr. Novitsky is now enrolling participants in her Genetics Program – a unique opportunity to: ✅ Get a genetics testing kit ✅ Receive tailored supplement recommendations ✅ Build a comprehensive health plan based on your DNA 🔗 Enroll now at https://www.thefitcollective.com/genetics-series [https://www.thefitcollective.com/genetics-series] 🕒 Timestamps: 00:00 – Personal Updates & Intro 03:22 – MC4R Gene & Satiety 10:07 – Satiety Strategies 18:08 – Eating Out Tips 22:00 – Supplements That Help 27:01 – Fasting & Genetics 30:13 – Wrapping Up + Program Info 🎧 Tune in to uncover how your genes might be guiding your hunger, food choices, and even your success in creating lasting healthy habits. 🎯 Ready to Personalize Your Health? Work with Dr. Ali • Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠ [https://www.trainerize.me/profile/thefitcollectiveapp/?planGUID=8b488ef7255547cbadab2fe9bf5bf0c2&mode=checkout]⁠⁠⁠⁠⁠ • Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠⁠ [https://www.trainerize.me/profile/thefitcollectiveapp/?planGUID=fb07cea512af4b05b30dd11c2e827255&mode=checkout] • The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠⁠Click HERE⁠

The FIT Collective Genetic Insights Series – Episode 1 Understanding Genetics, Stress, & Weight with Dr. Ali Novitsky Dr. Ali Novitsky, board-certified in obesity medicine, kicks off a new series on how genetics influence health—especially stress responses and weight regulation. She opens with a personal story: during college, despite eating well and exercising, she gained 20 pounds in three months. Genetic testing later revealed a variant in her cortisol receptor gene, causing her body to release excess cortisol under stress—leading to high blood sugar, insulin resistance, and ultimately, weight gain. Cortisol plays a central role in stress response and metabolism. While helpful in short bursts, chronic elevation from ongoing stress can disrupt insulin function, making weight loss more difficult for those with specific genetic variants. For Dr. Novitsky, managing stress—not restricting calories or increasing workouts—was the key to reversing her weight gain. About 30% of people carry this cortisol receptor variant. In her 2022 genetics cohort, 80% tested positive. This highlights the power of personalized health strategies rooted in understanding one’s unique genetic makeup. Dr. Novitsky uses Genomind’s Mental Health Map, a genetic test offering insight into stress, mood, and focus. One critical gene it reports on is COMT, which affects dopamine breakdown. Individuals with the MetMet variant retain more dopamine—great for focus, but often sensitive to stress. Those with ValVal clear dopamine quickly, leading to impulsivity and a higher likelihood of ADHD. Another important factor is BDNF (brain-derived neurotrophic factor), a gene linked to memory, cognition, and mood. Those with a BDNF variant often need regular exercise to optimize brain health and emotional balance. The takeaway? Health isn’t one-size-fits-all. For some, gentle exercise, high-quality sleep, and stress reduction may be far more effective than intense workouts or calorie restriction. Dr. Novitsky’s approach integrates genetic awareness into actionable wellness strategies. She also introduces her four-week genetics program [https://www.thefitcollective.com/genetics-series], which includes one-time testing, personalized supplement recommendations, and coaching based on individual results. Participants receive a lifelong health blueprint. Future episodes will explore the genetics of eating behaviors, including cravings and satiety. Listeners are encouraged to tune in and learn how DNA influences decisions, habits, and long-term health. Timestamps 00:00:00 - Introduction and Personal Story 00:01:00 - Understanding Cortisol and Stress 00:04:00 - Genetic Testing Insights 00:05:30 - Cortisol and Weight Management 00:08:00 - COMT Variants and Dopamine 00:10:00 - Dopamine Receptor Genes 00:11:00 - Strategies for Managing Genetics 00:12:00 - Genetics Program Announcement 00:13:00 - Custom Recommendations Based on Genetics 00:15:00 - The Role of Serotonin and Oxytocin 00:16:00 - Genetic Influences on Eating Behaviors 00:18:00 - Stress Response and Emotional Eating 00:20:00 - The Importance of Awareness 00:22:00 - BDNF and Exercise 00:23:00 - Micro-Dosed Lithium and Mood 00:24:00 - Genetic Predispositions to Worry 00:25:00 - Empowerment Through Genetic Awareness 00:26:00 - Preview of Next Episode on Eating Genetics 00:27:00 - Enrollment for Genetics Program 00:28:00 - Closing Remarks Work with Dr. Ali • Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠Enroll TODAY⁠ [https://www.trainerize.me/profile/thefitcollectiveapp/?planGUID=8b488ef7255547cbadab2fe9bf5bf0c2&mode=checkout]⁠⁠⁠⁠⁠ • Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠ [https://www.trainerize.me/profile/thefitcollectiveapp/?planGUID=fb07cea512af4b05b30dd11c2e827255&mode=checkout] • The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠Click HERE⁠