The Metabolism, Muscles, and Mindset Podcast

Episode Title: Developing Resilience in High-Pressure Situations Summary Welcome back to the Metabolism, Muscles, & Mindset Podcast with Dr. Ali Novitsky, board-certified obesity medicine physician and expert in stress, strength, and self-regulation. In this episode of the Stress Series, Dr. Novitsky explores how to build true resilience — not in serene environments, but in the moments that truly test us. Whether you're navigating life-or-death emergencies or emotionally charged situations, this conversation reveals how to stay centered and in control, even when your nervous system wants to panic. Using a powerful varicose vein metaphor, she explains how chronic stress is like a “leaky valve” — unless you address the root cause (emotional dysregulation), surface-level fixes like better habits won’t stick. The solution? A simple pause. Dr. Novitsky teaches how a 2–3 second pause in the heat of stress can stop the brain’s “hijack” and activate the prefrontal cortex: our reasoning center. She breaks down three stress scenarios and guides listeners toward the third, most empowering one: awareness, presence, and intentional breath. Drawing from cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT), Dr. Novitsky offers a toolkit for regulating emotions, accessing your “wise brain,” and debriefing after stressful moments to rewire your response. Whether in medicine, sports, family dynamics, or everyday life, this episode shows how resilience can be learned — and why it's the key to long-term transformation. Key Points • Beyond the Spa: Real resilience is built in chaos, not calm. • The Leaky Valve Analogy: Fix emotional dysregulation at the root for lasting stress relief. • Stress Is Automatic: The fight-or-flight response can’t be stopped—but it can be reshaped. • The Power of the Pause: A brief, intentional check-in prevents spiraling and restores clarity. • Three Stress Scenarios:  1. Hijacked and unaware.  2. Aware but suppressing.  3. Aware and present—the goal. • Tools from CBT & DBT: Learn to regulate emotions and access clear, productive thinking. • Debrief to Rewire: Reflecting after stress creates new mental pathways for resilience. • Lifelong Practice: Emotional regulation isn’t a finish line—it’s a daily skill worth mastering. Take the DistressRx Assessment HERE [https://www.thefitcollective.com/distressrx-tool]! Timestamps • 00:02 – Intro: Managing real-world stress • 02:10 – The “leaky valve” analogy for chronic stress • 04:00 – Understanding the HPA axis and stress physiology • 05:40 – Prefrontal cortex hijacking: why we spiral • 07:10 – The pause as a regulation tool • 09:30 – Scenario breakdown: hijack, suppression, or presence • 11:50 – Staying calm in acute stress (e.g., medical emergencies) • 13:40 – Building confidence by staying grounded • 15:00 – Personal story: trauma and resilience in college athletics • 18:20 – CBT vs. DBT: how emotions shape thoughts • 21:40 – Tools for distress tolerance and “wise mind” • 24:40 – Personal debriefs: your secret weapon for growth • 27:40 – Real-life triggers and emotional awareness • 30:10 – Transform 10: a year-long stress mastery program Follow Dr. Ali Novitsky on TikTok | Facebook [https://www.facebook.com/DrAliNovitsky] | Instagram [https://www.instagram.com/alinovitskymd] | YouTube [https://www.youtube.com/@alinovitskymd] Subscribe to the Metabolism, Muscles, and Mindset Podcast on Spotify [https://open.spotify.com/show/1f6JNb1CWaN0a5ZLQbLx1U] | Apple Podcasts Work with Dr. Ali * 🔥 ⁠⁠⁠⁠Transform® 10.0⁠⁠⁠⁠ [https://www.dralinovitsky.com/transform] – Enrollment is open! Bonus content available now * 🌿 ⁠Nutrition Training & Obesity Prevention⁠ [https://www.thefitcollective.com/nutrition-training] * 💪 ⁠⁠⁠Beginner Strength Training Program⁠⁠⁠ [https://www.dralinovitsky.com/beginner-program] – 12 months for just $199! * 🧘 ⁠⁠⁠Total Fitness Program⁠⁠⁠ [https://www.dralinovitsky.com/total-fitness] – A 12-month mind-body transformation * 🧪 ⁠⁠⁠Get 15% off InBody Models (USA/Canada)⁠⁠⁠ [https://inbodyusa.com/discount/FITCOLLECTIVE] – Small referral commission may apply

Episode Summary: In this episode, Dr. Ali Novitsky, MD, your favorite obesity medicine doctor & fitness guru, continues her exploration of stress management, building on insights from previous episodes. She recaps the physiology of stress and the six identified stress types: Assertive, Control, Validation, Isolation, Catastrophizing, and Impulsivity. Understanding one’s stress type is emphasized as crucial, since it allows individuals to tailor their approach to managing stress more effectively. Dr. Novitsky introduces a powerful tool: “Name It to Tame It.” By identifying and naming emotions, people can significantly reduce their intensity and regain control over stress levels. She shares a story about a child’s first day at a new school, illustrating how naming feelings of anxiety helped her manage emotions more effectively. The discussion highlights the importance of noticing where emotions are felt in the body and how describing these sensations can be as effective as naming them. Dr. Novitsky encourages listeners to take 90 seconds to sit with their emotions, breathe, and practice mindfulness as a way to regulate emotional responses. Breathwork is presented as a simple yet powerful strategy for emotional regulation, and Dr. Novitsky encourages the audience to integrate this practice. As the episode concludes, listeners are reminded to take the stress type test linked in the show notes, which will be helpful for the ongoing series. She also announces the upcoming Transform 10 program — focused on emotional regulation and stress management, beginning in January. Dr. Ali invites everyone to continue exploring these vital topics together and to discover ways to transform stress into a superpower. Time Stamps: 00:00:00 - Introduction to Stress Management An overview of the podcast series on stress, including previous episodes and the importance of understanding stress types. 00:01:11 - The Six Stress Types Discussion of the six identified stress types: Assertive, Control, Validation, Isolation, Catastrophizing, and Impulsivity. 00:02:05 - Stress as a Health Priority The significance of stress management and its acceptance compared to physical health issues. 00:03:19 - Name It to Tame It Introduction of the tool for emotional awareness and regulation, emphasizing the importance of naming emotions. 00:04:11 - Real-Life Application: A Personal Story A personal anecdote about the host's daughter experiencing anxiety on her first day at a new school. 00:06:00 - The Power of Naming Emotions Explaining how identifying emotions can reduce their intensity and help in managing stress. 00:08:07 - Describing Physical Sensations The importance of recognizing and describing physical sensations associated with emotions. 00:10:05 - Emotional Processing and Family Dynamics Insights into family discussions about emotions and the role of shared experiences in emotional regulation. 00:12:05 - The 90-Second Rule Explaining the significance of the 90-second timeframe for processing emotions and the role of breathwork. 00:13:43 - Breathwork Techniques Introduction to breathwork as a tool for emotional regulation and its accessibility in various situations. 00:15:10 - Engaging in Fun Breathing Exercises A light-hearted approach to practicing breathwork with family to enhance emotional regulation. 00:17:39 - The Superpower of Emotional Awareness Encouragement to embrace emotional awareness and the benefits of understanding one's feelings. 00:18:31 - Upcoming Programs and Resources Information about the Transform 10 program and the importance of enrolling for further support in stress management. Work with Dr. Ali * 🔥 ⁠⁠⁠Transform® 10.0⁠⁠⁠ [https://www.dralinovitsky.com/transform] – Enrollment is open! Bonus content available now * 🌿 Nutrition Training & Obesity Prevention [https://www.thefitcollective.com/nutrition-training] * 💪 ⁠⁠Beginner Strength Training Program⁠⁠ [https://www.dralinovitsky.com/beginner-program] – 12 months for just $199! * 🧘 ⁠⁠Total Fitness Program⁠⁠ [https://www.dralinovitsky.com/total-fitness] – A 12-month mind-body transformation * 🧪 ⁠⁠Get 15% off InBody Models (USA/Canada)⁠⁠ [https://inbodyusa.com/discount/FITCOLLECTIVE] – Small referral commission may apply

Episode Summary Dr. Ali Novitsky, MD—physician, obesity medicine specialist, and strength-focused coach—dives into six dominant stress types and how spotting yours helps you regulate at the source. Drawing on years of coaching high-achieving women (especially physicians), Ali explains why addressing root stress beats symptom management, how to get “out of your head and into your body,” and what practical resets look like in real life. Expect clear examples, quick-start tools, and a compassionate, muscle-first approach to sustainable health. The Six Ditress Types (Quick Guide) Impulsivity — Acts fast to end discomfort; struggles to pause, risking burnout. *Try:* micro-pauses, urge surfing, 60–90s delay before action. Validation — Seeks external approval; second-guesses self. *Try:* self-validation scripts, “good-enough” reps, boundary micro-steps. Catastrophizing — Jumps to worst-case; superb risk-spotter but anxious. *Try:* evidence checks, bounded “worry windows,” solution sprints. Isolation — Pulls inward to avoid vulnerability; reliable yet guarded. *Try:* one safe share/day, grounding in the body, scheduled reconnects. Control — Tightens rules and plans; rigid when life shifts. *Try:* 90% plan experiments, two-option flexibility drills. Assertive — “Fix it now” mode; can read as aggressive. *Try:* wait–observe–act protocols, clarifying questions first. Why This Matters * Early regulation > downstream damage. Catch your pattern before it drives overeating, overworking, people-pleasing, or doom planning. * Not your personality. A stress type is a *trainable* response, not your identity. * Better teams & relationships. Shared language around stress patterns creates harmony and effectiveness. Ali’s Approach * Root-first: regulate stress before chasing outcomes. * Muscle-first: prioritize strength for longevity, energy, and metabolic health (especially 35+). * Personalized: plans that honor genetics, life stage, and mindset—sometimes the work is muscle-building, sometimes body acceptance, sometimes gentle resets. Key Takeaways * Name your dominant type and two “early tells.” * Pair each tell with a tiny, body-based reset. * Progress is seasonal: adapt goals without judgment. * Community and safe coaching make change stick. Timestamps 00:00 - What “stress types” are and why start here 00:00:49 - Targeting root stress vs. symptom management 00:01:20 - Regulate upfront to prevent reactive habits 00:01:52 - Stress Type Quiz 00:02:14 - Chronic stress and behavior/health 00:02:35 - Regulated vs. chronic stress 00:02:45 -How these six types emerged from real-world coaching 00:03:39 - The TRANSFORM concept: body-first regulation 00:04:21 - Patterns among high-achieving women 00:06:10 -Catastrophizing vs. Numbness 00:06:42 - Dominant vs. secondary patterns 00:07:04 - Using your type in daily life 00:07:35 - Using types to improve relationships/teams 00:08:20 -Types ≠ personality labels 00:09:02 - Control (expectations & flexibility) 00:13:01 - Impulsivity (build the pause muscle) 00:15:09 - Validation (approve from within) 00:19:09 - Catastrophizing (turn it into problem-solving) 00:21:10 - Isolation (safe vulnerability) 00:26:01 - Assertive (act without reactivity) 00:30:08 - Recap of all six types + first steps 00:31:04 - Common triggers by type & targeted resets 00:32:18 - TRANSFORM 10.0 overview 00:33:00 - What’s next: research, tools, and support Work with Dr. Ali * 💪 ⁠Beginner Strength Training Program⁠ [https://www.dralinovitsky.com/beginner-program] – 12 months for just $199! * 🔥 ⁠Transform® 10.0⁠ [https://www.dralinovitsky.com/transform] – Enrollment is open! Early Bird Pricing Until October 1 - bonus content available now * 🧘 ⁠Total Fitness Program⁠ [https://www.dralinovitsky.com/total-fitness] – A 12-month mind-body transformation * 🧪 ⁠Get 15% off InBody Models (USA/Canada)⁠ [https://inbodyusa.com/discount/FITCOLLECTIVE] – Small referral commission may apply

Metabolism, Muscles, & Mindset Podcast with Dr. Ali Novitsky, MD Stress Types & Relationships Series Episode 01: Understanding Stress as a Signal, Not a Failure Welcome to a brand-new season of Metabolism, Muscles, & Mindset! After a revitalizing summer spent in Japan and Portugal, Dr. Ali Novitsky, board-certified obesity medicine physician and strength expert, kicks off a powerful 12-part series on stress — what it really is, how it shows up in the body, and why it’s not a personal failing. In this episode, Dr. Novitsky reframes stress as a physiological signal, not a flaw. You’ll learn the science behind the HPA axis, the real impact of chronic cortisol, and how simple practices like breathwork, strength training, and time in nature can help you regulate and thrive. Plus, she teases a free stress-type quiz coming in the next episode to help you personalize your approach. 🧠 Key Points Covered • Stress Is Information Stress is not the enemy — it’s a body signal that communicates where you are and what you need. Learn to identify where you carry it and how it manifests uniquely for you. • HPA Axis 101 Understand how the hypothalamic-pituitary-adrenal (HPA) axis influences your hormones — especially cortisol — and how it affects your blood pressure, blood sugar, mood, memory, and focus. • Chronic Load, Real Costs Prolonged stress can lead to insulin resistance, hypertension, and cognitive decline. But early regulation and nervous system care can change your health trajectory. • Regulation Beats Willpower Trying to “push through” stress often backfires. Instead, learn how to soothe your nervous system so your habits can actually stick. • Go-To Tools for Daily Recovery Simple but powerful tools like diaphragmatic breathing, mindfulness, strength training, and being in nature restore your baseline and build resilience. • Perimenopause & Stress Hormonal shifts can amplify your stress response. Prioritize muscle, protein, recovery, and self-compassion during this phase. Take the Quiz Now [https://docs.google.com/forms/d/e/1FAIpQLScfCuSEb-MKM7UBjbCoxdqQduqkKMyPsbyq6uLSoR7YmKROtw/viewform] and discover your unique stress type and match targeted tools to your patterns! ⏱️ Timestamps * 00:00:00 – Introduction and summer recap (Japan, Portugal) * 00:00:43 – Announcing the 12-episode stress series * 00:01:14 – Boundless Life cohort experience * 00:02:29 – From stress workshop to episode roadmap * 00:03:11 – Research base & screening tool overview * 00:03:42 – Understanding the HPA axis * 00:04:46 – Reframing stress as feedback * 00:05:07 – Stress scale and arousal zones * 00:06:12 – Befriending stress signals * 00:06:55 – Why proactive stress care protects health * 00:07:27 – Regulation vs. willpower * 00:08:10 – “Spa” analogy for nervous system downshifting * 00:09:02 – How stress disrupts sleep, nutrition, and training * 00:10:07 – Physiology deep dive continued * 00:11:00 – HPA mechanics in daily life * 00:12:06 – Health consequences of chronic cortisol * 00:13:01 – Chronic stress & insulin resistance * 00:14:05 – Cardiovascular and cognitive effects * 00:16:02 – Stress in perimenopause * 00:16:45 – Tools: breath, mindfulness, strength, nature * 00:17:28 – Portugal routines: morning workouts outdoors * 00:18:09 – Recognizing rising stress and intervening early * 00:19:02 – Additive stressors & compassionate audits * 00:19:25 – Befriending stress to reclaim agency * 00:20:08 – Personal daily regulation strategies * 00:21:11 – Consistency beats intensity * 00:21:53 – Intro to six distress types * 00:22:25 – Quiz announcement for next episode * 00:22:47 – Closing and teaser for Part 2 📲 Follow Dr. Ali Novitsky TikTok [https://www.tiktok.com/@thefitcollectivemd] | Instagram [https://www.instagram.com/thefitcollectivemd] | Facebook [https://www.facebook.com/dralinovitsky] | YouTube [https://www.youtube.com/@DrAliNovitsky] 💼 Work with Dr. Ali * 💪 Beginner Strength Training Program [https://www.dralinovitsky.com/beginner-program] – 12 months for just $199! * 🔥 Transform® 10.0 [https://www.dralinovitsky.com/transform] – Enrollment is open! Early Bird Pricing Until October 1 - bonus content available now * 🧘 Total Fitness Program [https://www.dralinovitsky.com/total-fitness] – A 12-month mind-body transformation * 🧪 Get 15% off InBody Models (USA/Canada) [https://inbodyusa.com/discount/FITCOLLECTIVE] – Small referral commission may apply

Episode Summary: The Invisible Weight of Emotional Exhaustion and Burnout In this week’s episode, Dr. Ali Novitsky explores the profound impact of emotional exhaustion on both mental and physical health. Emotional stress, often overlooked, can lead to elevated cortisol levels, inflammation, and hindered weight loss. Despite these effects, many hesitate to take time off for emotional well-being. Emotional Stress & Physical Health Dr. Novitsky details how emotional stress triggers physiological changes — such as fluid retention and inflammation — that directly affect health outcomes. Elevated cortisol from stress is particularly impactful on metabolism and weight regulation. Research on Emotional Stress Responses Dr. Novitsky introduces her current research involving 150 women in the Transform program. The study categorizes emotional stress types and applies targeted interventions to help participants better manage their emotional responses and reduce burnout. The High Achiever Trap High achievers often overextend themselves by prioritizing others. Dr. Novitsky shares personal stories of being caught in this cycle — over-delivering and sacrificing mental health. She emphasizes the critical need for boundaries to avoid emotional inflammation and burnout. Boundaries as Emotional Protection Setting boundaries is essential for mental health. Dr. Novitsky explains how saying “no,” even when it’s difficult, can protect emotional space and prevent burnout. She encourages listeners to assess where they need to draw lines — with others and themselves. Mental & Emotional Inflammation Fast-paced thinking and chronic stress often result in what Dr. Novitsky calls “mental inflammation.” She discusses how emotions drive thoughts, leading to restlessness and burnout. Creating mental boundaries helps slow this cycle. Practical Strategies Listeners are urged to take an “inventory” of their emotional health and boundaries. Tools include: * Identifying areas of emotional flooding * Setting personal boundaries * Reducing commitments that cause strain * Recognizing when the dopamine hit of “yes” becomes harmful Programs & Resources Dr. Novitsky highlights several FIT Collective offerings: * Transform Program [https://www.thefitcollective.com/transform] (72 CME credits, enrolling now for a January start) * CME Nutrition Training Program [https://www.thefitcollective.com/nutrition-training] * Genetics Series [https://www.thefitcollective.com/genetics-series] * Beginner Strength [https://www.thefitcollective.com/musclesandmindset] and Total Fitness [https://www.thefitcollective.com/total-fitness-program] programs More information is available at thefitcollective.com [https://www.thefitcollective.com/]. Closing Message Dr. Novitsky looks forward to sharing upcoming workshop data on emotional stress types and encourages listeners to prioritize emotional self-care. Protecting your space, she says, is not selfish — it’s essential. Timestamps 00:00:10–00:00:31: Intro + Emotional Exhaustion 00:00:31–00:01:24: Stress Impact + Cortisol 00:01:24–00:02:17: Emotional Stress Response + Research 00:02:17–00:03:30: Stress Types + Transform Program 00:03:30–00:04:23: Emotional Focus + Dysregulation 00:04:24–00:05:17: Burnout Causes + High Achiever Mode 00:05:17–00:06:54: Boundaries + Over-Functioning 00:06:54–00:08:23: Saying No + Family Priorities 00:08:23–00:10:22: Boundary Struggles + Emotional Health 00:10:22–00:11:26: Cortisol, Inflammation + Genetics 00:11:26–00:13:03: Mental Burnout + Fast Mode 00:13:03–00:14:28: Emotional Boundaries + Protection 00:14:28–00:15:52: Self-Boundaries + Preventing Burnout 00:15:52–00:18:07: Research, Programs + Conclusion 🎯 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