The Metabolism, Muscles, and Mindset Podcast

Dr. Novitsky’s message is clear: “It’s never too late to start strength training." Whether you’re in your 30s or 70s, building muscle and improving strength is one of the best things you can do for your body and mind. In this inspiring episode, obesity medicine expert, Ali Novitsky, MD, dives deep into the transformative power of strength training, especially its profound benefits for anti-aging, longevity, and overall health. With a special focus on individuals aged 70 and older, Dr. Novitsky shares why now is the perfect time to begin — or restart — your strength journey, no matter your age or fitness level. 💪 Strength Training for Every Age Dr. Novitsky introduces a comprehensive strength training program. Launched on June 17, 2024, this program is tailored for beginners and older adults, offering: * 52 weeks of unique strength workouts * Just 10 minutes, 3 times a week * Three fitness levels – with no repeated workouts * Accessible to all, regardless of experience or equipment Her excitement is palpable as she celebrates the increasing participation of those over 70 in this program — a powerful sign of shifting mindsets around aging and wellness. 🔑 Key Benefits of Strength Training 🧠 Brain & Mood: Boosts BDNF (brain-derived neurotrophic factor) and endorphins for better memory, focus, and mental well-being. 💪 Muscle Preservation: Muscle mass naturally declines ~1% per year after age 30. Resistance training can preserve and rebuild this critical tissue. 🦴 Bone Density: Increases bone strength and reduces the risk of fractures and osteoporosis, vital for aging well and staying mobile. 🦵 Joint Health: Improves joint lubrication and reduces risks of tendonitis and other injuries by strengthening the muscles that support joints. 🩸 Hormonal Balance: Improves insulin sensitivity, regulates blood sugar, and positively influences hormones like cortisol, ghrelin, leptin, testosterone, and growth hormone. ⏳ Longevity & Independence: Regular strength training can extend lifespan and health span, allowing people to live longer with a higher quality of life — and with greater independence as they age. 🧭 Practical Tips for Getting Started Dr. Novitsky emphasizes starting small: * Try 10-minute workouts 3x/week * Or one 30-minute session to begin * The goal? Build consistency, not perfection Even brief but consistent strength training routines can dramatically shift your trajectory toward better health and vitality. 🧰 Program Options & Resources Looking to begin or advance your training? Explore these offerings: * Beginner Strength Training Program – For those just getting started, with no equipment or prior experience. * Total Fitness Program – For intermediate and advanced individuals, with 20–30 minute workouts. * Transform Coaching Program – Comprehensive lifestyle coaching, including fitness and nutrition guidance. Earn 72 CME credits. 👉 Visit thefitcollective.com [https://thefitcollective.com] and click “Programs” to learn more. Stay tuned for future episodes packed with expert insights, real-life success stories, and actionable health strategies. Timestamps: * 00:00 – Introduction & program excitement * 00:31 – Program launch overview * 01:14 – 52 unique workouts & no repeats * 03:00 – Beginner encouragement * 04:04 – Muscle mass loss with age * 06:23 – Bone density benefits * 07:27 – Joint health improvements * 08:19 – Mental health & BDNF * 09:22 – Hormonal effects of training * 14:41 – Strength training & longevity * 15:57 – How to get started * 16:38 – Explore more programs * 17:01 – Final thoughts & encouragement 🎯 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 BMI Paradox: A Deep Dive into Body Composition and Health Hosted by Dr. Ali Novitsky, MD – Obesity Medicine Expert and Fitness Guru Is BMI really the best measure of health? In this thought-provoking episode, Dr. Ali Novitsky takes us beyond the scale and into the science of body composition. Sharing her personal story and medical expertise, she unpacks the BMI Paradox—why a “normal” BMI doesn’t always mean healthy, and why being labeled “overweight” might not be as bad as it sounds. 👩‍⚕️ Ali’s Personal BMI Story: Growing up, Dr. Ali was always “bigger” than her peers. She opens up about the emotional impact of BMI labels and how her perspective evolved as a physician and fitness expert. 🧬 Genetics & Body Type: Ali shares how her parents’ body types (meso-endo and mesomorph) shaped her view of health. Their longevity and mindful habits inspired her holistic approach to wellness. 📉 Debunking the BMI Myth: Although BMI is still required for medication approvals, Dr. Novitsky explains why the Obesity Medicine community is shifting away from using it as a sole health indicator. Her previous podcast began this discussion—today, she deepens it. 👭 Meet Samantha and Suzanne: Two fictional patients help illustrate the paradox: * Samantha: BMI 23 (normal), but 38% body fat = normal weight obesity. * Suzanne: BMI 28 (overweight), but high muscle mass and low body fat = metabolically healthy. ⚠️ Normal BMI Isn’t Always “Healthy”: Samantha’s body fat puts her at higher risk for metabolic issues despite her “healthy” BMI. Suzanne, although labeled overweight, has a body composition that protects her from many of the same risks. 💪 The Power of Muscle Mass: Muscle isn’t just for looks—it improves insulin sensitivity, supports metabolic function, and, in Ali’s case, helped manage her PCOS. 🧠 Individualized Treatment Plans: Using motivational interviewing, body composition analysis, and targeted nutrition, Ali explains how she’d approach care for both patients: * Samantha: Build muscle, reduce body fat through nutrition, possibly consider medication. * Suzanne: Maintain muscle, refine nutrition to support long-term fat loss goals. 🧰 Practical Tips for Listeners: Dr. Ali shares real-life action steps: * Strength training * Nutrient-dense eating * Regular follow-ups * Exploring support tools like GLP-1s or metformin when needed ✨ Final Thoughts: Your health is more than a number on a chart. Dr. Novitsky encourages listeners to challenge outdated measures, focus on what’s really going on inside, and embrace individualized health strategies. 🎧 Whether you’re like Samantha, Suzanne, or somewhere in between—this episode will inspire you to reframe how you view your body, your health, and your goals. 🧬 Explore Our Programs: * Beginner Strength Training (12 months for $199!) – Enroll Today » * Total Fitness Program – 12-Month Mind-Body Experience – Join Here » * The Fit Collective® x InBody USA/Canada – 15% Off – Get Offer » ⏱️ Episode Timestamps: 00:00 – Intro & Ali’s Personal Story 01:56 – Family Genetics & Body Types 02:59 – BMI in Obesity Medicine Today 03:20 – Samantha’s Case: Normal Weight Obesity 05:58 – Suzanne’s Case: Healthy at Higher BMI 09:12 – Individualized Treatment Strategies 15:09 – Lifestyle Interventions 19:47 – Muscle Mass in Women 21:14 – Final Thoughts & Program Invitations 👉 🔔 Never miss an episode! Click here to follow us on Spotify » [https://open.spotify.com/show/4VgmepN4GeQKpJV4pgYpsX] #TheFitCollective #BodyComposition #BMIParadox #WomenInMedicine #MuscleMatters #HealthBeyondBMI #DrAliNovitsky #ObesityMedicine

🎧 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