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.

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🪄 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

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⏱️ 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

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