In this episode, Dr. Ali Novitsky delves into the intricacies of perimenopause, focusing on weight management and metabolism. This marks the beginning of a three-part series aimed at equipping women with the knowledge and tools to navigate perimenopause with confidence.

Dr. Novitsky shares her delightful Christmas experience — a perfect day in pajamas, sushi and traditional holiday meals, and watching her daughters build their new Barbie Dreamhouse.

Kicking off a three-part series on perimenopause

Upcoming episodes: mindset shifts and fitness adaptations

Common Concerns:

Midsection fat and overall weight gain

Frustration and changes in self-perception

Hormonal shifts, including reduced estrogen and testosterone

Loss of muscle mass and basal metabolic rate

Insulin resistance and inflammation challenges

Dr. Novitsky’s experience with hormonal changes, including fatigue from reduced testosterone levels

Maintaining muscle mass despite optimized nutrition and strength training

Strength Training: At least 10 minutes, 3 days a week

Adequate Protein Intake: Three servings daily for muscle maintenance

Stress Management and Sleep: Essential for cortisol regulation

Tracking Progress: Focus on body composition over scale weight

Perimenopause as an opportunity to optimize health

It’s never too late to begin strength training

1. Mindset Shifts in Perimenopause

2. Fitness Adaptations for Optimal Health

Dr. Novitsky offers strength training programs, including CME-credit courses for women physicians. Learn more HERE.

00:00:00 - Introduction and Christmas Recap

00:01:10 - New Christmas Tradition

00:01:41 - Upcoming Series on Perimenopause

00:02:02 - Episode 1: Weight Management and Metabolism in Perimenopause

00:03:07 - Introduction to Perimenopause and Metabolism

00:04:21 - Common Concerns in Perimenopause

00:05:36 - Metabolic Changes in Perimenopause

00:08:02 - Hormonal Shifts and Their Effects

00:10:21 - Personal Experience with Hormone Levels

00:13:19 - Impact of Hormonal Changes on Body Composition

00:15:06 - Insulin Resistance and Inflammation

00:16:09 - Sleep, Cortisol, and Ghrelin

00:18:07 - Strategies for Weight Management

00:20:06 - Importance of Muscle Mass

00:22:03 - Strength Training and Protein Intake

00:24:41 - Exercise and Hormone Levels

00:26:07 - Starting a Strength Training Routine

00:28:18 - Long-term Commitment to Strength Training

00:29:08 - Longevity and Physical Activity

00:30:22 - Tracking Progress and Body Composition

00:31:04 - Mindset Shifts in Perimenopause

00:31:57 - Available Programs and Upcoming Webinar