The Metabolism, Muscles, and Mindset Podcast

Introduction

This week’s episode focuses on embracing body acceptance, drawing from recent experiences and insights. Dr. Ali Novitsky shares her inspiration from attending two transformative conferences in Dallas: the Lead Her Summit by Dr. Tiffany Moon and the Pediatric CEO Intensive with Dr. Katrina Skinner. Over a packed 48 hours, she delivered five talks and one workout, surrounded by remarkable women who left her energized and inspired.

Main Topic: Embracing Body Acceptance

Beginning with a personal story. Dr. Novitsky highlights the importance of recognizing when one is living in their most authentic body and embracing that state. For those who feel they are not yet there, she offers compassionate advice on how to love and accept their current selves while working toward meaningful change.

Personal Journey

Dr. Novitsky shares her journey with body image, tracing back to her childhood struggles with weight and the negative comments that shaped her self-view. She discusses triggers related to body image, such as difficulties with dress shopping, and recounts how a positive shopping experience with her friend Stacy at Edith’s in Philly helped her navigate these challenges.

Body Transformation and Acceptance

Reflecting on her significant weight loss at 22 and its impact on her body composition, Dr. Novitsky acknowledges that even while living in her most authentic body, old triggers can resurface. She emphasizes the importance of loving one’s body at every stage, treating it with kindness and respect regardless of its current form.

External Judgments and Internal Strength

Dr. Novitsky recounts a recent incident where someone commented on her body, triggering old insecurities. She explains how she reframed the experience, understanding that external judgments often reflect others’ perspectives rather than personal truths. She underscores the value of not internalizing such comments and embracing one’s unique traits.

Timestamps:

00:00:00 - Introduction to Body Acceptance
00:01:57 - Authenticity and Body Compassion
00:03:00 - Negative Body Experiences
00:04:04 - Personal Story: Overweight Childhood
00:05:08 - Dress Shopping Triggers
00:06:12 - Loving Your Body Now
00:07:05 - Deciding Not to Trade Your Body
00:08:00 - Positive Body Attributes
00:09:05 - Varicose Veins and Confidence
00:10:29 - Wearing Mini Skirts at 44
00:11:12 - Overcoming Negative Body Talk
00:12:00 - Embracing Physical Appearance
00:13:00 - Body Composition and Self-Acceptance
00:14:15 - External Comments and Self-Explanation
00:16:00 - Compassion and Understanding
00:17:03 - Explaining Body Differences to Children
00:18:18 - Reflecting on External Judgments
00:19:01 - Confidence in the 40s
00:20:04 - Body Types and Acceptance
00:21:09 - Evaluating Body from an Internal Perspective
00:22:14 - Honoring Unique Traits
00:23:30 - Celebrating Body Parts You Love
00:24:41 - Personal Physical Attributes
00:25:54 - Breastfeeding Challenges
00:26:38 - Emotional Regulation Through Movement
00:27:02 - Honoring Body Desires
00:28:05 - Program Offerings and Conclusion

Resources:

*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!*

Summary:

In this festive and insightful episode of the "Metabolism, Muscles, and Mindset Podcast," Dr. Ali Novitsky dives into the season of gratitude and growth, kicking things off with a warm welcome to listeners and a personal story about Thanksgiving. As a major Thanksgiving enthusiast, Ali shares a special memory from her medical residency days—particularly the one year she had all three major holidays off after the birth of her daughter, Charlotte. This year, she’s excited to be celebrating Thanksgiving at Disney with her family, adding a sprinkle of holiday magic.

Ali then introduces her much-anticipated January program, Transform 9.0, with an exclusive Black Friday bonus. Those who enroll early can participate in a two-week December bootcamp focused on emotional regulation—a key to breaking cycles of emotional eating and drinking. Ali has designed a unique 14-day mocktail menu to keep things festive, and her husband, a psychiatrist, will lend his expertise on the pathways of addiction. Together, they aim to help participants recognize the link between emotional habits and addictive behaviors.

Dr. Ali explains how recognizing signs of stress and dysregulation is the first step toward transforming habits like doom scrolling, emotional eating, or drinking. Ali shares her own experiences with these habits, from phone addiction to the impact of occasional drinking, and describes how understanding her emotional triggers has helped her make healthier choices.

Listeners get practical advice for overcoming unwanted habits: recognize dysregulation, identify the underlying emotion, and avoid reactions or distractions. Ali highlights the power of sitting with one’s emotions for just 90 seconds, which can dramatically reduce their intensity.

Timestamps:

00:00:00 - Introduction and Thanksgiving Memories
00:00:49 - Family and Maternity Leave
00:01:41 - Black Friday and Transform 9.0 Announcement
00:03:17 - Emotional Regulation and Addiction Pathways
00:04:11 - Specialist Introduction: Brenda Winkle
00:04:45 - Today's Topic: Overcoming Unwanted Habits
00:06:11 - Dysregulation and Emotional Responses
00:07:14 - Four Quadrant Rule of Emotional Responses
00:08:29 - Genetic Predisposition to Emotional Eating
00:09:12 - Personal Example: Phone Usage and Connection
00:10:50 - Breaking Habits and Addiction Pathways
00:11:31 - Personal Example: Instagram and Connection
00:12:43 - Authentic Connection vs. Social Media
00:13:36 - Stories We Tell Ourselves
00:14:19 - Personal Example: Alcohol and Fun
00:15:48 - Cutting Alcohol and Introducing Mocktails
00:17:01 - Mocktail Recipes and Benefits
00:18:07 - Emotional Eating and Residency Stress
00:19:52 - Breaking the Pattern of Emotional Eating
00:21:06 - Challenging Urges and Emotional Intensity
00:23:03 - Process of Overcoming Habits
00:25:07 - Program Offerings

Resources:

*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!*

Part III of The Stress Series w/ Dr. Ali Novitsky, MD – Obesity Medicine Expert and Exercise Guru

Finding Your Thrive Zone - Stress Management for Optimal Productivity

In this empowering episode of Metabolism, Muscles, and Mindset, Dr. Ali Novitsky explores a fresh perspective on stress. Instead of viewing stress as a burden, she dives into how it can be harnessed as a tool for growth and resilience. Sharing personal insights, practical strategies, and science-backed advice, Dr. Ali walks listeners through how to turn stress into a powerful ally for thriving in both body and mind.

Key Takeaways:

Dr. Ali Novitsky highly recommends revisiting all three parts of this stress series to fully grasp the concepts and apply them to your life. She encourages listeners to reflect on their own stress levels and find their optimal zones for productivity and rest.

Timestamps:

00:00:05 - Introduction and Retreat Recap
00:00:47 - Stress Zones for Productivity
00:01:08 - Optimal Stress Levels
00:01:39 - Perception of Stress
00:02:11 - Embracing Productive Stress
00:02:32 - Pool Heater Example
00:03:03 - Managing Stress Levels
00:03:14 - Identifying Stress Symptoms
00:03:57 - Productivity Zone Behaviors
00:05:01 - Sarcasm as a Productivity Indicator
00:05:33 - Restlessness and Exiting Productivity Zone
00:06:28 - Dysregulation at High Stress Levels
00:07:10 - Impact of High Stress on Productivity
00:07:31 - Addressing Stress in Others
00:08:14 - Transitioning to Rest Zone
00:08:57 - De-escalating Stress for Vacation
00:09:38 - Non-Optimal Stress Levels
00:10:22 - Leadership and Team Stress
00:11:05 - Communication and Team Dynamics
00:12:00 - Summary of Stress Management
00:13:05 - Recommendations for Stress Trilogy
00:13:47 - Upcoming Webinar on GLP-1
00:14:40 - Upcoming Podcast Series on Nutrition Strategy
00:15:02 - Transform 9.0 Program and Other Offerings

Resources:

*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!*

Episode II of The Stress Series: The Somatic Stress Scale Explained - How to Identify and Manage Your Stress 

Hello, everyone! It's fantastic to be back this week as we dive into the next part of our series on stress. In our first episode, we explored the physiological response to stress and discussed how stress itself isn't inherently bad. However, too much stress can lead to negative physiological responses. Today, we're going to delve deeper into managing stress by introducing a powerful tool: the stress scale.

In this episode, Dr. Ali Novitsky, obesity medicine expert and exercise guru, guides listeners through the concept of the stress scale, a tool inspired by Dialectical Behavioral Therapy (DBT). This episode explores how this scale can help identify and manage stress levels effectively. With the stress scale, it's not just about numbers; it’s about recognizing the unique symptoms experienced at various stress levels and using that awareness to improve interpersonal relationships and overall well-being.

To illustrate the impact of stress on daily life, Dr. Novitsky shares a personal story about her dog, whose schedule gets thrown off after boarding. This leads to early morning wake-ups and disrupted sleep, contributing to increased stress levels for Dr. Novitsky herself. This relatable story highlights how seemingly small, everyday events can impact our stress scale and overall state of well-being.

The stress scale ranges from 1 to 10, with 1 being the lowest level of stress and 10 the highest. Here’s a quick look at each level:

Creating a personalized somatic stress scale requires time and mindfulness. Involving a partner can make this process even more insightful, as they can observe and help identify behaviors that may go unnoticed.

Timestamps:

00:00:55 - Introducing the Stress Scale

00:01:48 - Personal Story: Dog Boarding and Sleep Disruption

00:03:35 - Sleep and Stress Levels

00:04:51 - Creating Your Personal Stress Scale

00:06:37 - Examples of Symptoms at Different Stress Levels

00:11:02 - Understanding Higher Stress Levels

00:16:21 - Daily Maintenance Techniques for Stress Management

00:17:03 - Aligning Goals with Stress Levels/Upcoming Topics

Resources:

*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 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:

*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:

*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:

*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:

*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:

*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!*

"Am I going to be on it forever? That's always what they say."

*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!*