The Metabolism, Muscles, and Mindset Podcast

In the latest episode of "Metabolism, Muscles, and Mindset," host Ali Novitsky, MD, an obesity medicine doctor and fitness guru, delves into the intricate relationship between stress and health. This episode marks the beginning of a three-part series dedicated to understanding stress, its physiological impacts, and effective management strategies. 00:00:00 - Introduction and Episode Overview 00:00:11 - Recent Travels and Conferences 00:00:32 - Stress and Health: An Overview 00:00:53 - Upcoming Episodes Breakdown 00:01:04 - Episode 1: Stress and Your Body 00:01:35 - Episode 2: Understanding Your Stress Scale 00:01:57 - Episode 3: Finding Your Thrive Zone00:02:07 - Personal Story: Empathetic Daughter 00:02:50 - Impact of Stress on Others 00:03:21 - Ownership of Stress Response 00:03:42 - The Science of Stress Response 00:04:14 - Cortisol and Its Impact 00:05:08 - High Stress Responders and Weight Loss 00:06:03 - The Role of Cortisol in Blood Sugar Regulation 00:07:08 - Chronic Stress and Burnout 00:08:02 - Cortisol and Insulin Interaction 00:09:39 - Stress, Sleep, and Blood Sugar 00:10:41 - Stress Scale and Sleep Deprivation 00:11:14 - Types of Stress Responders 00:12:12 - Genetic Factors in Stress Response 00:13:02 - Tools for Managing Stress 00:14:17 - Personal Experience with Stress Modeling 00:15:10 - Managing Stress Productively 00:15:51 - Importance of Stress Management 00:16:02 - Cognitive Behavioral Therapy (CBT) and Stress 00:16:24 - Dialectical Behavioral Therapy (DBT) and Stress 00:17:07 - Interpersonal Communication and Stress 00:17:49 - Recap and Episode 2 Preview 00:18:52 - Program Offerings and Conclusion Resources: * The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠ [https://www.thefitcollective.com/musclesandmindset]. * Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/nutrition-training]. * Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/advanced-strength]. * Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/glp-1-weight-loss]. * Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/transform]. * Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ [https://www.tiktok.com/@ali.novitsky.md] | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ [https://www.facebook.com/alinovitskymd/] | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ [https://www.instagram.com/alinovitskymd/] | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ [https://www.youtube.com/channel/UCZpAKV4YUWPyccAkxSN8Saw] * Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ [https://open.spotify.com/show/1qGhl7yML5Y2O2iHyecFPt] | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠ [https://podcasts.apple.com/us/podcast/life-coaching-for-women-physicians/id1506931432] *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!*

In this episode, Dr. Ali Novitsky dives deep into the often-overlooked side of weight loss: tracking progress the right way. Discover why every week won’t be a weight-loss week, and how set points, plateaus, and the power of patience play pivotal roles in achieving long-term success. Dr. Novitsky shares eye-opening insights on how to celebrate non-scale victories, why tracking muscle and fat composition beats relying solely on a traditional scale, and the crucial role of protein and sleep in weight management. Tune in to learn why the journey is just as important as the destination, and how embracing realistic expectations can transform your mindset—and results—for the better. 00:00 Introduction: Importance of Tracking Progress 02:26 Understanding Set Points and Plateaus 03:45 Using an InBody Scale for Accurate Progress Tracking 09:35 Troubleshooting Lack of Progress: Addressing Blind Spots 16:12 Factors to Consider in Troubleshooting: Alcohol, Sugar, Sleep, Stress, and Exercise 18:59 Optimal Weight Loss: Slow and Long-Term Focus on Muscle Maintenance Resources: * The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠ [https://www.thefitcollective.com/musclesandmindset]. * Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/nutrition-training]. * Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/advanced-strength]. * Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/glp-1-weight-loss]. * Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/transform]. * Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ [https://www.tiktok.com/@ali.novitsky.md] | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ [https://www.facebook.com/alinovitskymd/] | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ [https://www.instagram.com/alinovitskymd/] | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ [https://www.youtube.com/channel/UCZpAKV4YUWPyccAkxSN8Saw] * Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ [https://open.spotify.com/show/1qGhl7yML5Y2O2iHyecFPt] | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠ [https://podcasts.apple.com/us/podcast/life-coaching-for-women-physicians/id1506931432] *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!*

In this episode, Dr. Ali Novitsky breaks down the science of sustainable weight loss by focusing on the critical balance between nutrition, metabolism, and strength training. If you’re wondering why your efforts might not be yielding the results you expect, this episode will help you understand how to optimize your approach. Dr. Novitsky explains why achieving a calorie deficit is essential for weight loss and how your basal metabolic rate (BMR) plays a crucial role in determining the right deficit for you. She shares the importance of proper nutrition during weight loss, warning against the risk of muscle loss if strength training and balanced macronutrients aren’t prioritized. Listeners will also learn that exercise alone isn't enough for effective weight loss—nutrition is key. Dr. Novitsky emphasizes the value of conducting a nutrition audit to understand your current eating habits and make necessary adjustments. She walks through strategies to balance protein, carbohydrates, and fats for optimal results while also introducing mindful nutrition and intuitive eating as alternative, less structured approaches. This episode offers practical, science-backed strategies to guide you on your journey to sustainable fat loss, without compromising strength or muscle mass. Resources: * The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠ [https://www.thefitcollective.com/musclesandmindset]. * Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/nutrition-training]. * Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/advanced-strength]. * Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/glp-1-weight-loss]. * Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠ [https://www.thefitcollective.com/transform]. * Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ [https://www.tiktok.com/@ali.novitsky.md] | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ [https://www.facebook.com/alinovitskymd/] | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ [https://www.instagram.com/alinovitskymd/] | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ [https://www.youtube.com/channel/UCZpAKV4YUWPyccAkxSN8Saw] * Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ [https://open.spotify.com/show/1qGhl7yML5Y2O2iHyecFPt] | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠ [https://podcasts.apple.com/us/podcast/life-coaching-for-women-physicians/id1506931432] *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!*

In this episode, Dr. Ali Novitsky uncovers the vital link between sleep and energy. Learn how your sleep habits impact your mental, physical, and emotional well-being—and why it's the secret key to high-vibe energy. From creating the perfect wind-down routine to understanding how your organs recover during rest, Dr. Novitsky dives into practical tips and personal stories to help you prioritize quality sleep. Whether you're managing stress, juggling shifts, or simply looking to feel your best, this episode will empower you to harness the magic of rest for a more energized and balanced life. Resources: * The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠Enroll TODAY⁠⁠⁠ [https://www.thefitcollective.com/musclesandmindset]. * Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠learn more HERE⁠⁠⁠ [https://www.thefitcollective.com/nutrition-training]. * Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠HERE⁠⁠⁠ [https://www.thefitcollective.com/advanced-strength]. * Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠⁠HERE⁠⁠⁠ [https://www.thefitcollective.com/glp-1-weight-loss]. * Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠Learn more HERE⁠⁠⁠ [https://www.thefitcollective.com/transform]. * Follow Dr. Ali Novitsky on ⁠⁠⁠TikTok⁠⁠⁠ [https://www.tiktok.com/@ali.novitsky.md] | ⁠⁠⁠Facebook⁠⁠⁠ [https://www.facebook.com/alinovitskymd/] | ⁠⁠⁠Instagram⁠⁠⁠ [https://www.instagram.com/alinovitskymd/] | ⁠⁠⁠YouTube⁠⁠⁠ [https://www.youtube.com/channel/UCZpAKV4YUWPyccAkxSN8Saw] * Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠Spotify⁠⁠⁠ [https://open.spotify.com/show/1qGhl7yML5Y2O2iHyecFPt] | ⁠⁠⁠Apple Podcasts⁠⁠⁠ [https://podcasts.apple.com/us/podcast/life-coaching-for-women-physicians/id1506931432] *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!*

In this episode, Ali Novitsky introduces the three-part optimal weight loss series and focuses on the topic of evaluation. She discusses the importance of understanding the client's motivation for weight loss, their history of dieting, and their body type. Ali explains the concept of leptin resistance and its impact on weight loss. She also emphasizes the use of an in-body scan to assess muscle mass and body fat percentage. Ali concludes by discussing realistic expectations for weight loss and the importance of preserving muscle mass. Resources: * The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠ [https://www.thefitcollective.com/musclesandmindset]. * Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠learn more HERE⁠⁠ [https://www.thefitcollective.com/nutrition-training]. * Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠HERE⁠⁠ [https://www.thefitcollective.com/advanced-strength]. * Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist ⁠⁠HERE⁠⁠ [https://www.thefitcollective.com/glp-1-weight-loss]. * Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠Learn more HERE⁠⁠ [https://www.thefitcollective.com/transform]. * Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ [https://www.tiktok.com/@ali.novitsky.md] | ⁠⁠Facebook⁠⁠ [https://www.facebook.com/alinovitskymd/] | ⁠⁠Instagram⁠⁠ [https://www.instagram.com/alinovitskymd/] | ⁠⁠YouTube⁠⁠ [https://www.youtube.com/channel/UCZpAKV4YUWPyccAkxSN8Saw] * Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ [https://open.spotify.com/show/1qGhl7yML5Y2O2iHyecFPt] | ⁠⁠Apple Podcasts⁠⁠ [https://podcasts.apple.com/us/podcast/life-coaching-for-women-physicians/id1506931432] *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!*