The Metabolism, Muscles, and Mindset Podcast

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!*

"It's not that we have non-responders. It's that we have unrealistic expectations." - 00:20:38

A Personal Insight from Greece: Aligning Your Environment with Your Energy

Dr. Novitsky begins by sharing a story from her trip to Greece, where the simplicity of her surroundings inspired her to declutter her home. This serves as a metaphor for aligning one's environment with their energy and current needs.

Common Concerns About GLP-1 Agonists

Dr. Novitsky discusses why people often struggle with GLP-1 agonists. Two main reasons stand out: confusion over how to balance medication with nutrition and exercise, often accompanied by shame, and the belief that they are "non-responders" to the medication.

How a Nutrition Audit Can Help

For those who feel they are non-responders, Dr. Novitsky introduces the concept of a nutrition audit. By tracking food intake without changes for a week, clients can gather data on calories, protein, carbs, fat, fiber, and added sugars. This helps uncover what might be hindering progress.

The Importance of Caloric Deficits and BMR

Dr. Novitsky explains that GLP-1 agonists don't guarantee weight loss. Weight loss still requires a caloric deficit, which means consuming fewer calories than one's basal metabolic rate (BMR). Many mistakenly believe they’re in a deficit when they’re not, leading to frustration.

Leptin Resistance and Weight Loss Struggles

The episode dives into leptin resistance, a condition that can make weight loss harder, even when someone is consuming fewer calories. Leptin plays a role in hunger and metabolism, and resistance to it may be a reason some struggle with weight loss.

Patience and Realistic Expectations

Dr. Novitsky stresses patience when using GLP-1 agonists, explaining that weight loss varies by individual. Inflammation, body composition, and initial body fat all play a role in determining how quickly one may lose weight. She advises setting realistic goals to avoid discouragement.

Looking Ahead

Dr. Novitsky wraps up by encouraging listeners to reflect on their own journey, asking them to consider if any of the factors discussed apply to their experience. She teases upcoming episodes that will provide further insights into GLP-1 agonists and weight loss strategies.

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!*

Understanding GLP-1 Agonists: A Comprehensive Guide

Part I: The Evolution From Diabetes Treatment to Weight Loss

"Going on a medication for weight loss is NOT the easy way out." 

- Dr. Ali 

Detailed Synopsis  

In this first of three episodes about GLP-1 agonists, Dr. Ali Novitsky, your favorite Obesity Medicine and Fitness expert, dives deep into the science and history of GLP-1 agonist medications to educate her listeners on the realities and benefits of these medications. Dr. Novitsky starts with a personal story from Ocean City, New Jersey, where she encountered a woman whose family members were using GLP-1 agonists. The woman, however, had little understanding of how these medications work—prompting Dr. Ali to address common misconceptions.

Dr. Novitsky emphasizes that GLP-1 agonists are not a quick fix but a helpful tool for those dealing with metabolic health challenges. She traces the history of GLP-1 agonists, starting from the 1970s, and highlights their role in treating diabetes since the 1990s. The episode explains the secondary effect of weight loss these medications can produce, underlining that their use must be accompanied by lifestyle changes for optimal success.

Mechanism of GLP-1 Agonists  

Dr. Novitsky provides a clear breakdown of how GLP-1 agonists work in the body, specifically differentiating between types such as semaglutides and terzepatides, each with varying effects on weight loss. She debunks the myth that these medications offer an "easy way out" and emphasizes the importance of combining them with exercise and diet for best results. This segment covers why lifestyle changes are essential for those using GLP-1 agonists.

Criteria for Candidacy and Addressing Concerns  

The episode also explores the criteria for being a candidate for GLP-1 agonists, stressing that BMI numbers alone are not enough. Dr. Novitsky explains how conditions like insulin resistance and leptin resistance factor into the equation. She advocates for personalized medicine and ensures that GLP-1 agonists are prescribed with a focus on improving overall metabolic health and preventing chronic diseases.

Dr. Novitsky thoughtfully addresses concerns about side effects and the involvement of pharmaceutical companies in promoting these medications. She emphasizes the importance of compassion and a holistic approach to caring for individuals on these medications.

Looking to the Future: Preventive Health and Longevity  

Dr. Novitsky envisions the future of GLP-1 agonists in preventive healthcare. She shares her predictions for microdose medications as an early intervention to support long-term health and longevity. Before wrapping up, Dr. Ali discusses her fitness and coaching programs, providing listeners with practical tools to achieve their health goals. Dr. Ali Novitsky’s podcast continues to be a rich source of education, offering insights into both the mental and physical aspects of health, and breaking down the facts vs. myths surrounding GLP-1 agonists.  The goal is to empower listeners to be better equipped to make informed decisions on their health journey.

Time Stamps 

[00:02] Introduction and personal story about GLP-1  
[07:45] Common misconceptions about GLP-1 agonists  
[15:30] History of GLP-1 agonists and their use in diabetes  
[22:10] How GLP-1 agonists support weight loss  
[28:35] Criteria for GLP-1 candidacy beyond BMI  
[33:50] Addressing side effects and pharmaceutical involvement  
[39:12] Importance of lifestyle changes with medication  
[46:20] Looking ahead: Microdose medications for longevity  
[52:15] Overview of Dr. Novitsky's coaching programs  
[56:40] Closing thoughts on compassion and holistic care

• The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.

• Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.

• Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.

• Optimal GLP-1 Weight Loss Program - next program starts November, 2024.  Learn more and join the waitlist HERE.

• Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.

• Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube

• Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts

*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!*

Muscles & Mindset - How to Gain 1 lb of Muscle a Month: Nutrition and Exercise Strategies

Introduction

In this episode of "Muscles & Mindset," titled "How to Gain One Pound of Muscle in One Month: Nutrition and Exercise Strategies," Ali Novitsky MD shares insights from her personal life, including a week of decluttering and a family trip to the Jersey shore. These experiences sparked a conversation with her stylist, Stacy, about body sizing and embracing unique body shapes.

The episode's main theme is the often-overlooked topic of muscle gain. Dr. Novitsky discusses the importance of building muscle, particularly as one ages, and the key components necessary for adding a pound of muscle in a month. She highlights the role of muscle mass in maintaining functionality, metabolic health, and overall well-being.

Dr. Novitsky outlines a comprehensive approach to gaining a pound of muscle, which includes nutrition, strength training, rest, and supplementation. She emphasizes the need for a slight caloric surplus, increased protein and carbohydrate intake, and consistent strength training sessions. She also discusses the impact of essential amino acids, creatine, omega-3 fatty acids, and other supplements on muscle growth.

Throughout the episode, Dr. Novitsky provides practical tips and insights on optimizing muscle gain, debunking common myths and misconceptions. She encourages listeners to prioritize muscle mass as a key component of their health and fitness journey, stressing the long-term benefits of building and maintaining muscle.

Additionally, Dr. Novitsky shares information about upcoming programs, including fitness and nutrition training opportunities, and a specialized weight loss program for individuals on GLP-1 agonists. She outlines the value of these programs in supporting listeners' health goals.

Overall, this episode serves as a comprehensive guide to gaining muscle and empowers listeners to take charge of their fitness journey by focusing on muscle health for long-term well-being.

Key Takeaways

The Importance of Decluttering

• Dr. Novitsky discusses the psychological and emotional benefits of decluttering, highlighting how clearing physical space can lead to mental clarity.
• The episode provides tips on approaching decluttering without feeling overwhelmed.

Gaining One Pound of Muscle in a Month

• Nutrition: The significance of a slight caloric surplus, and increased protein and carbohydrate intake.
• Strength Training: The necessity of consistent strength training sessions.
• Rest and Recovery: The crucial role of rest in muscle growth.
• Supplementation: The influence of essential amino acids, creatine, omega-3 fatty acids, and other supplements on muscle gain.

Practical Tips for Muscle Gain

• Dr. Novitsky offers insights on optimizing muscle gain, debunking common myths and misconceptions.
• Emphasizes muscle mass as a critical component of overall health and fitness.

In-Depth Discussion

Decluttering as a Metaphor for Mental Health

• Why It Matters: Dr. Novitsky connects decluttering with mental health, explaining how letting go of physical clutter can symbolize letting go of mental clutter.
• Practical Steps: Tips on starting small with decluttering and gradually tackling larger areas of life.

The Comprehensive Approach to Muscle Gain

• Nutrition and Caloric Surplus: Detailed discussion on calculating and achieving a slight caloric surplus for muscle gain.
• Strength Training: Specific exercises and routines effective for building muscle.
• Supplementation: The science behind supplements like creatine, essential amino acids, and omega-3 fatty acids, and their role in muscle growth.

Question: What are some tips for gaining muscle without feeling overwhelmed?

• Answer: The episode provides step-by-step guidance on incorporating muscle-building strategies into a busy lifestyle without adding stress.

Final Thoughts

Summary

Ali Novitsky MD concludes the episode by encouraging listeners to embrace the benefits of decluttering and focus on gaining muscle as a vital part of their health journey. She highlights the long-term benefits of building and maintaining muscle mass.

Timestamps:

00:00:00 - Introduction and Weekly Recap
00:02:21 - Importance of Gaining Muscle
00:07:41 - Nutrition for Muscle Gain
00:15:05 - Importance of Strength Training

Host: Ali Novitsky, MD

Introduction

In this episode, Ali Novitsky, MD, returns after an adventurous summer of travel with her family, journeying from Greece to Portland and Banff. She shares insights on maintaining body composition through high-protein meals during her travels.

Travel Recap

The Novitsky family began their summer exploring Greece’s stunning landscapes and culture. They caught an Olivia Rodrigo concert in Portland, a treat for her daughters who are music enthusiasts, and later explored the breathtaking scenery of Banff, Canada, including Lake Louise and the Northern Lights. Her husband Mark, host of The Boatcast podcast and a talented photographer, captured remarkable photos along the way.

Dr. Ali discusses how she maintained her muscle mass and body fat percentage with high-protein meals despite two months of travel.

Key Points Discussed

Dr. Ali maintained her muscle mass by engaging in equipment-free strength training three times weekly.

She indulged in some treats but prioritized protein intake to sustain her body composition.

• Breakfast: Options include overnight oats with Greek yogurt, hard-boiled eggs, turkey bacon, tempeh, Bare Bells protein bars, and Starbucks egg white bites.
• Lunch: A protein-first approach with ingredients like grilled chicken, ground beef, tempeh, tofu, and hard-boiled eggs, offering five high-protein lunch ideas.
• Snacks: Mini meals such as protein shakes, smoothies, and chicken salad, with vegetarian choices like tofu or tempeh salad.
• Dinner: Reiterate lunch ideas, focusing on protein-rich appetizers and main courses when dining out, with vegetarian entrées supplemented by preferred proteins.

• Keep protein sources prepped in the fridge.
• Incorporate leftovers creatively into new meals.
• Emphasize whole foods for better digestion and health.

Dr. Ali announces an eight-week intensive nutrition training program with a year-long support system, suitable for healthcare professionals, coaches, and anyone interested in metabolic health. The program includes live weekly calls, workout samples, emotional eating training, and body composition training, offering 48 CME credits for physicians. For more details, visit The Fit Collective Nutrition Training or the show notes link.

Conclusion

Dr. Ali hopes these high-protein meal ideas inspire listeners to maintain their nutrition goals, whether at home or on the go. She closes the episode with a reminder to take care and stay healthy until next

00:00:02 - Introduction and Travel Recap
00:02:34 - High-Protein Meal Ideas Overview
00:03:29 - Maintaining Nutrition While Traveling
00:05:04 - Strength Training Without Equipment
00:05:27 - Dietary Recommendations During Travel
00:08:17 - High-Protein Breakfast Ideas
00:14:09 - High-Protein Lunch Ideas
00:18:04 - High-Protein Snack Ideas
00:19:49 - High-Protein Dinner Ideas
00:22:10 - Vegetarian and Vegan Protein Options
00:23:14 - Nutrition Training Program Overview
00:25:11 - Program Details and Benefits
00:26:03 - Conclusion and Sign-Off

The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY.

Nutrition Training Program for Healthcare Providers is enrolling now! You can learn more HERE.

Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.

Optimal GLP-1 Weight Loss Program - next program starts November, 2024. 
Learn more and join the waitlist HERE.

Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.

Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube

Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts

*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!*

Welcome to another exciting episode of the Muscles & Mindset Podcast! Dr. Ali Novitsky is thrilled to dive into a topic that is both her passion and profession: nutrition. This episode is particularly special as it focuses on bridging the gap in nutrition knowledge for healthcare providers.

Dr. Novitsky begins the episode by sharing a bit about her background and lifelong fascination with nutrition. From a young age, she was deeply interested in how food and exercise impact our bodies. This passion led her to accumulate a vast library of nutrition books and spend weekends discussing diets at GNC. Her journey has been shaped by personal experiences, including being an overweight child, which fueled her interest in nutrition and exercise.

She discusses the critical role nutrition plays in both preventing and treating diseases. Despite its importance, traditional medical training often lacks comprehensive nutrition education, leaving many healthcare providers feeling unprepared to offer nutritional advice to their patients. Dr. Novitsky emphasizes that while doctors are trained to save lives, they are not typically trained to be nutrition experts.

Over the years, she has developed a unique approach to nutrition, which she calls "Mindful Macros." This program is designed to make nutrition simple and effective. Dr. Novitsky believes that understanding and implementing basic nutrition strategies can save lives and aims to empower healthcare providers with the knowledge and tools needed to offer sound nutritional advice to their patients.

She is excited to announce a new eight-week training program specifically designed for healthcare providers. This program will cover everything she has learned and implemented in her coaching programs over the past several decades. The training will be live, offering participants the opportunity to interact with her and ask questions. Additionally, esteemed colleagues like Dr. Matthea Rentea will contribute her expertise, particularly in areas like obesity medicine and post-bariatric care.

Dr. Novitsky addresses several obstacles that healthcare providers face when it comes to nutrition:

1. Lack of Training: Most medical schools do not offer extensive nutrition education.
2. Time Constraints: Healthcare providers are often too busy to prioritize their own nutrition, let alone advise patients.
3. Simplifying: The plethora of nutrition strategies out there can be overwhelming and at times, contradictory.

She assures listeners that her program is designed to make nutrition advice simple and actionable, even for the busiest healthcare providers.

The eight-week program will officially start on October 7th, but early enrollees will gain immediate access to bonus content, including the emotional eating and body composition training series. Participants will also receive a comprehensive provider nutrition training manual and a nutrition audit guide, making it easy to implement these strategies in their practice.

Dr. Novitsky wraps up the episode by encouraging healthcare providers to sign up for the program. She believes that by bridging the gap in nutrition knowledge, a significant impact can be made on public health. The program offers 12 CMEs for physicians and provides year-long access to all content.

For more details and to enroll, visit [thefitcollective.com/nutrition-training]. Thank you for tuning in, and Dr. Novitsky can't wait to help transform your approach to nutrition and healthcare! Until next time, stay healthy and keep learning!

00:00:00 - Introduction to Muscles & Mindset Podcast
00:00:20 - Excitement About Nutrition
00:00:32 - Family Background and Sibling Talents
00:01:05 - Brother Chris: The Pulmonary Critical Care Doctor
00:02:00 - Brother Matt: The Internal Medicine Doctor
00:02:43 - Ali's Early Interest in Nutrition
00:03:36 - Teenage Years: Building a Nutrition Library
00:04:09 - Importance of Trying Nutrition Protocols
00:04:40 - Bridging the Gap in Nutrition and Clinical Care
00:05:02 - Medical Training and Nutrition Knowledge
00:06:06 - Importance of Nutrition in Saving Lives
00:07:09 - Eight-Week Training Program for Healthcare Professionals
00:08:04 - Special Cases in Nutrition Management
00:08:46 - Obstacles in Medical Training and Nutrition
00:09:08 - Environmental and Genetic Factors in Nutrition
00:10:02 - Differences in Dairy Between Europe and the U.S.
00:11:07 - Personal Experiment with A2 Milk
00:11:39 - Challenges for Healthcare Providers
00:12:00 - Simplifying Nutrition Advice for Patients
00:13:04 - Flexibility in Nutrition Approaches
00:14:07 - Time Constraints for Healthcare Providers
00:15:01 - Making Nutrition Simple and Effective
00:15:46 - Empowering Healthcare Providers with Nutrition Knowledge
00:16:07 - Preventative Health and Nutrition
00:17:10 - Personal Story: Chronic Benign Neutropenia
00:18:02 - Six-Week Program Details and Access
00:19:05 - Provider Nutrition Training Manual
00:20:09 - Nutrition Audit Guide
00:21:04 - Bridging the Gap in Healthcare with Nutrition and Exercise
00:21:36 - Enrollment Information and Bonus Content

The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY.

Nutrition Training Program for Healthcare Providers is enrolling now! You can learn more HERE.

Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.

Optimal GLP-1 Weight Loss Program - next program starts November, 2024. 
Learn more and join the waitlist HERE.

Transform® 9.0 enrollment is open for a January, 2025 waitlist.

Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube

Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts

*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!*

Welcome to the Muscles & Mindset Podcast with Dr. Ali Novitsky. In this episode, your favorite obesity medicine doc/fitness guru/physician coach delves into the concept of "enough" and how understanding it can lead to a more abundant life, both physically and mentally. This episode is inspired by Dr. Ali's recent six-week slow travel experience in Greece, which provided her with numerous "a-ha moments" that she is excited to share with you.

We explore the idea of "enough" in various aspects of life:

• Tangible Aspects: Money, weight loss, muscle mass, clothes, shoes, and purses.

• Intangible Aspects: Emotional and mental fulfillment, showing up as a parent or partner.

Dr. Ali discusses how feelings of scarcity often manifest in tangible ways when we feel disconnected in our lives. For example, feeling a lack of money when there is emotional disconnection. Our brains tend to make abstract concepts tangible, which can lead to a scarcity mindset.

Dr. Ali shares a humorous yet enlightening story about arriving in Greece with eight full suitcases, only to realize that she had packed WAY more than necessary. This experience highlighted the concept of "enough" and how we often overestimate our needs.

Living in a three-bedroom apartment in Syros, Greece, with her family taught her the value of simplicity. They had fewer clothes, shopped daily for groceries, and wasted less. This minimalist lifestyle made her feel more abundant and less stressed.

Dr. Ali Novitsky discusses setting a tangible "enough" for yearly income and focusing on meeting that without feeling scarcity. If individuals feel scarcity despite meeting their financial goals, it may be rooted in past experiences.

In her weight loss programs, Dr. Novitsky emphasizes "optimal weight loss," which focuses on maintaining muscle mass while losing body fat. She encourages setting realistic weight loss goals based on muscle mass and body fat ratio rather than arbitrary numbers.

Dr. Novitsky’s time in Greece prompted significant personal growth. She realized that she is enough as a partner, mother, daughter, and friend. This newfound self-acceptance has led to changes in her goals, lifestyle, and what she is willing to tolerate.

Dr. Novitsky introduces several programs designed to help individuals achieve optimal health:

• Muscles and Mindset: Beginner and advanced strength training programs.
• Transform for Physicians: A CME program extending from six months to a year.
• Optimal GLP-1 Weight Loss: Support for those on GLP-1 agonists.
• Nutrition Training for Healthcare Providers: A six-week live training program starting October 7th.

Dr. Novitsky encourages everyone to reflect on what "enough" means in their lives and how they can shift from a scarcity mindset to one of abundance. She thanks the audience for joining her on this journey and looks forward to helping them find their abundance. Until next time, stay healthy and abundant!

00:00:00 - Introduction to Muscles and Mindset Podcast
00:00:30 - Return from Greece and Aha Moments
00:01:02 - Exploring the Concept of "Enough"
00:01:33 - Abundance vs. Scarcity Mindset
00:02:07 - Tangible vs. Intangible "Enough"
00:02:28 - Personal Insights from Greece
00:03:10 - Setting Tangible Goals
00:04:04 - Addressing Scarcity Mentality
00:05:08 - Travel Story: Overpacking for Greece
00:06:16 - Challenges with Excess Baggage
00:07:06 - Arrival in Syros and Realizations
00:08:20 - Living with Less: Apartment Experience
00:09:14 - Daily Life in Greece: Simplicity and Abundance
00:10:09 - Grocery Shopping and Waste Reduction
00:11:03 - Reflecting on Personal Priorities
00:11:23 - Weight Loss: What is Enough?
00:12:06 - Optimal Weight Loss vs. Traditional Dieting
00:13:00 - Setting Realistic Weight Loss Goals
00:14:04 - Personal Weight Loss Journey
00:15:08 - Embracing Abundance in Life
00:16:01 - Self-Acceptance and Personal Growth
00:17:07 - Daily Routine in Greece: Yoga and Community
00:18:04 - Redefining Productivity and Worth
00:19:09 - Changes in Goals and Lifestyle
00:20:03 - Upcoming Programs and Offerings
00:21:08 - Transform for Physicians Program
00:21:30 - Optimal GLP-1 Weight Loss Program
00:21:51 - Nutrition Training for Healthcare Providers
00:22:34 - Conclusion and Finding Abundance

The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY.

Nutrition Training Program for Healthcare Providers is enrolling now! You can learn more HERE.

Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.

Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.

31 Days of FIT. Learn more HERE.

Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube

Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts

*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 of "Muscles & Mindset," Dr. Ali Novitsky, obesity medicine and fitness expert, welcomes listeners to the fourth installment of the mini-nutrition series. For those who are just tuning in, she encourages them to catch up on previous episodes that explore intuitive eating, Mindful Macro® eating, and the fundamentals of calculated macros. Today, she presents a comprehensive approach that she refers to as the ultimate nutrition strategy.

1. Introduction to the Ultimate Nutrition Strategy:

This strategy builds upon the tools and concepts discussed in earlier episodes, offering a flexible way of eating that adapts to various life situations, combining intuitive eating, Mindful Macros®, and calculated macros.

1. The Importance of Flexibility:

Flexibility in eating strategies is vital for long-term success. Dr. Novitsky notes that clients often lose interest when they feel confined to a single method; hence, offering multiple options can keep them engaged and motivated.

1. Personal Examples:

She shares how she integrates these strategies into her own life, particularly during frequent work travel and family vacations. For work trips, she adheres to Mindful Macros®, making informed decisions based on portion sizes. When on family vacations, she opts for intuitive eating to fully enjoy the experience without strict structures.

1. Calculated Macros and Nutrition Audits:

Dr. Novitsky explains that calculated macros are essential for gaining insight into current eating habits. She advises clients to conduct a nutrition audit by tracking everything they consume over a week, which helps identify areas for improvement and dispels myths about being a "non-responder" to certain diets or medications.

1. Real-Life Applications:

She discusses practical scenarios where calculated macros prove beneficial, such as when someone feels their nutrition is off track or wants to build muscle mass. Calculated macros provide the necessary framework and data to make informed adjustments.

1. Trusting Yourself:

The ultimate goal is for individuals to trust their eating decisions, whether they are using intuitive eating, mindful macros, or calculated macros. Flexibility enables them to switch between these strategies as needed without feeling restricted or overwhelmed.

1. Mindset and Motivation:

Dr. Novitsky addresses the common challenge of losing motivation after the initial excitement of a new nutrition program. Understanding the mindset behind this can aid in maintaining long-term commitment and success.

1. Practical Tips:

She offers actionable advice on implementing these strategies in various situations, highlighting that all of this is learnable and achievable.

Dr. Novitsky concludes by reminding listeners that their nutrition strategy doesn’t have to be rigid. It can be a blend of intuitive eating, mindful macros, and calculated macros, tailored to their individual needs and lifestyle. She also invites them to explore her year-long strength training program, "Muscles & Mindset," available at www.thefitcollective.com/musclesandmindset, designed to complement their nutrition journey with effective workouts. Stay tuned for more insights and have a fantastic week!

00:00:00 - Introduction and Series Overview
00:00:12 - Recap of Previous Episodes
00:00:34 - The Ultimate Nutrition Strategy
00:00:55 - Importance of Flexibility in Eating
00:01:16 - Comparing Different Eating Strategies
00:01:57 - Personal Example: Work Travel
00:03:11 - Personal Example: Family Vacation
00:04:37 - Getting Snobby with Extras
00:06:12 - Calculated Macros and Nutrition Audit
00:08:20 - Common Misconceptions and GLP-1 Agonists
00:10:46 - Benefits of Calculated Macros
00:12:01 - Transitioning Between Strategies
00:14:10 - Calculated Macros for Muscle Gain
00:16:07 - Choosing the Right Strategy for Your Goals
00:18:03 - The Appeal of New Nutrition Trends
00:19:06 - Addressing Hunger and Protein Intake
00:19:59 - Final Thoughts and Program Promotion
00:20:10 - Muscles and Mindset Program Overview
00:20:31 - Program Details and Conclusion

The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY.

Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.

Optimal GLP-1 Weight Loss Program - now enrolling for a Monday start! Join HERE.

31 Days of FIT. Learn more HERE.

Fit Woman Collective™. Learn more HERE.

Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube

Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts

*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!*

Ali Novitsky, MD is thrilled to be back this week. Over the past two weeks, the podcast has delved into intuitive eating and Mindful Macros®. Today, the focus is on the basics of calculating macros, especially for beginners. This topic often seems overwhelming, but the math is straightforward. The challenge lies in the recommendations and nuances, which require experience and understanding.

Episode Overview

In this episode, Dr. Novitsky breaks down the process of calculating macros, addressing common concerns and misconceptions. She also shares her personal approach and experiences with different coaches, highlighting the importance of finding a method that works for each individual.

Key Points Discussed

1. Understanding Macros:

• Definition: Macros, or macronutrients, are the nutrients that provide calories or energy, including proteins, carbohydrates, and fats.
• Importance: Knowing your macro breakdown is crucial for achieving specific fitness goals, whether it's fat loss, muscle maintenance, or muscle gain.

1. Challenges in Calculating Macros:

• Metabolic States: Different metabolic conditions like insulin resistance and leptin resistance can complicate the process.
• Personal Experience: Dr. Novitsky shares her journey with various coaches and how their recommendations varied, emphasizing the need for a personalized approach.

1. Dr. Ali's Approach to Macros:

• Balanced Strategy: Dr. Novitsky advocates for a balanced approach that combines intuitive eating, mindful macros, and calculated macros.
• Practical Tips: Practical tips on how to start calculating your macros, including the importance of knowing your basal metabolic rate (BMR).

1. Calculating Basal Metabolic Rate (BMR):

• Definition: BMR is the number of calories your body needs at rest.
• Formula: Introduction to the Mifflin-St. Jeor formula, which is widely used in obesity medicine to calculate BMR.
• Activity Factors: Explanation of how to adjust BMR based on activity levels to get your total daily energy expenditure (TDEE).

1. Macro Breakdown for Beginners:

• Starting Point: For muscle maintenance and fat loss, Dr. Novitsky recommends starting with 30% protein, 30% carbohydrates, and 40% fat.
• Example Calculation: An example calculation illustrating how to determine the grams of each macronutrient based on a 1500 calorie diet.

1. Advanced Considerations:

• Leptin Resistance: Discussion on how leptin resistance can affect weight loss and the importance of adjusting macros accordingly.
• Art of Adjustment: The process of adjusting macros based on individual responses and metabolic conditions.

Conclusion

This episode provides a comprehensive introduction to calculating macros, emphasizing the importance of a personalized approach. Next week, the podcast will put it all together and discuss how to integrate these strategies into a cohesive plan. Don't forget to check out the "Muscles & Mindset" workout program and stay tuned for the upcoming nutrition program.

Visit https://www.theFITCollective.com to learn more about the programs and resources.

Until next time, stay empowered and keep striving toward your fitness goals! Thank you for tuning in! If you have any questions or need further clarification, feel free to reach out. Dr. Novitsky is here to help you on your journey to better health and fitness.

00:00:02 - 00:00:24: Introduction and Episode Recap
00:00:24 - 00:01:16: Challenges in Calculating Macros
00:01:17 - 00:01:48: Upcoming Nutrition Program
00:01:48 - 00:02:19: Importance of Mentorship in Nutrition
00:02:19 - 00:03:11: Personal Experience with Macro Coaches
00:03:11 - 00:03:33: Combining Intuitive, Mindful, and Calculated Approaches
00:03:34 - 00:04:07: Online Coaching Experience
00:04:07 - 00:05:03: Misalignment in Macro Recommendations
00:05:03 - 00:05:46: Carb Sensitivity and Personal Adjustments
00:05:47 - 00:06:08: Balanced Eating Approach
00:06:09 - 00:06:40: