How to Protect Your Power & Thrive

Summary

In this episode of Metabolism, Muscles, and Mindset, Dr. Ali Novitsky dives deep into one of the most essential skills for high-achieving women: energy conservation. Not just physical stamina—but the emotional and mental energy we often give away without realizing it.

Dr. Novitsky shares how identifying your energy builders and drainers—from thoughts and behaviors to people and roles—can transform your well-being. She explains how control, overwhelm, and scarcity are common drains, and how awareness, boundaries, and neutrality can powerfully restore your energy.

Listeners will explore how different roles (mother, doctor, partner, coach) impact energy differently, and how even positive habits can drain us if not balanced. Through practical mindset shifts like “and” and “yet” statements, Dr. Novitsky offers a framework to move from burnout to balance.

She also discusses natural energy levels, the emotional triggers that drain us most (like restlessness and comparison), and how to work with your physical needs instead of pushing through exhaustion. This episode is full of real-life examples and tangible strategies to help you show up stronger—for yourself and others.

Key Points

• Energy Builders vs. Drainers: Awareness is key—what fills your cup and what quietly empties it?

• Letting Go of Control: Many drainers are rooted in control and fear. Release equals relief.

• The Roles We Play: Your energy response varies by role—mother vs. leader vs. partner. Identify the difference.

• Neutrality is Power: Use simple “and” or “yet” thoughts to neutralize overwhelm and emotional charge.

• Scarcity vs. Abundance: Scarcity is an energy thief. Abundance and staying in your own lane restore clarity.

• Emotional Awareness: Feelings like restlessness and comparison link to old wounds—recognizing them is the first step to reclaiming power.

• Natural Energy Levels: Know your baseline. Certain environments or people may require you to flex up or down, impacting energy.

• Physical Needs Matter: Sometimes honoring your body’s request (yes, even for ice cream!) is the most energy-conserving choice you can make.

Timestamps

• 00:02 – Defining energy conservation and mindset

• 01:30 – The builder/drainer inventory

• 02:20 – Role-based energy: different hats, different outputs

• 04:45 – The cost of control

• 06:00 – Thought reframes that conserve energy

• 07:11 – Letting go of emotional responsibility in parenting & partnership

• 09:30 – Scarcity, fear, and comparison as major energy drains

• 11:50 – The “and” & “yet” tool for neutralizing emotional spikes

• 13:30 – Fat loss, mindset, and emotionally neutral thoughts

• 15:00 – Emotional triggers: restlessness, food, and history

• 18:50 – Understanding and respecting natural energy levels

• 21:30 – Creating energetic boundaries

• 22:45 – Physical energy: rest, nutrition, and honoring cravings

• 24:00 – The “why” behind conservation: alignment, growth, and joy

Reflection Prompt

Ask yourself:

• What’s one thing (a thought, role, or habit) you want to release because it drains you?

• What’s one energy builder you’re ready to commit to right now?

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