Genetic Testing and Stress: A New Approach to Weight Loss

Episode Summary:

In this episode, Dr. Ali Novitsky delves into the intricate relationship between cortisol and weight loss. As an obesity medicine doctor, she teaches about cortisol, a stress hormone, in a way that anyone can understand - and how this important chemical can significantly impact weight loss efforts.

Listeners will walk away with a new understanding of how to stop battling their biology, reconnect with their bodies, and embrace a compassionate, personalized approach to long-term health.

1. The Stress-Weight Loss Disconnect

• How cortisol — the body’s primary stress hormone — impacts fat retention, appetite, insulin resistance, and even skeletal muscle loss.

• Why traditional advice (eat less, move more) often fails under chronic stress conditions.

  
  

2. Cortisol’s Five-Fold Impact on Fat Loss

• Enhances fat storage via lipoprotein lipase.

• Raises blood sugar through gluconeogenesis.

• Promotes insulin resistance, sabotaging metabolism.

• Stimulates cravings for sugary, fatty foods.

• Depletes muscle mass — especially under high-exertion training paired with emotional stress.

3. How Stress Alters Appetite & Motivation

• The biological basis behind binge-eating urges and low exercise motivation during stress.

• How stress-related sleep disruption increases ghrelin (hunger) and suppresses leptin (satiety).

4. The Power of Genetics and Personalization

• Why Dr. Novitsky utilizes genetic testing (e.g., Genomind) to identify cortisol-related SNPs and tailor strategies accordingly.

• Insight into Dr. Novitsky’s own cortisol sensitivity and how it shaped her evolution.

5. Mind-Body Fitness: A Holistic Training Philosophy

• How Dr. Ali moved from calorie-obsessed fitness to personalized, neuroscience-driven strength training.

• Why “less is more” when it comes to training under chronic stress and how to work with your nervous system, not against it.

• Examples of muscle-preserving success — even among clients on GLP-1 medications like her 70-year-old mother-in-law.

6. Transformational Coaching & Community

• A behind-the-scenes look at Dr. Ali’s Transform program; not just a fitness plan, but a full-body reset grounded in self-compassion and personal truth.

• Why clients return not for new content, but for the safe, sustaining sisterhood and the life-changing mental shifts.

⏱️ Timestamps:

00:00:00 - Introduction and Eye Appointment
00:01:09 - Cortisol Connection with Weight Loss
00:02:45 - Genetic Testing and Cortisol Response
00:04:10 - Typical Case Scenario
00:05:37 - Understanding Cortisol's Impact
00:08:06 - Cortisol and Blood Sugar Levels
00:09:32 - Cortisol's Effect on Appetite
00:10:48 - Skeletal Muscle Mass Loss
00:12:57 - The Sleep-Cortisol Relationship
00:14:40 - Strategies for Managing Stress
00:17:11 - Conclusion and Program Offerings

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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.

🌐 Explore Programs at thefitcollective.com → Click “Programs”

🪄 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

Subscribe for more episodes on intuitive eating, physician wellness, and sustainable health strategies.

⏱️ 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

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The FIT Collective Genetic Insights Series – Episode 2

Unlock the Secrets of Your Hunger Genetics and Eating Habits

In this fascinating episode, Dr. Ali Novitsky, Obesity Medicine Expert and Fitness Guru, explores the powerful role genetics play in shaping our appetite, eating behaviors, and how we experience fullness (satiety). Drawing from science and personal experience, she breaks down how certain genes influence appetite, body composition, and emotional eating — and how understanding your genetic blueprint can empower you to make personalized, sustainable health choices.

👩‍👧 Personal Touches & Real-Life Insights

Dr. Novitsky opens with a heartwarming update about her daughter’s upcoming birthday and their summer beach plans, before diving into how her own childhood eating patterns reflect her genetic makeup.

🧬 The Genetic Blueprint of Eating

• The role of somatotypes (ectomorph, mesomorph, endomorph) in body composition and tendencies toward weight gain or leanness

• Understanding the genetically predetermined “set point” for weight

• Personal examples comparing her own adolescent stats with her daughter’s

🧠 Satiety and the MC4R Gene

• Deep dive into the MC4R gene, a key regulator of satiety

• How MC4R variants can affect appetite control and lead to overeating

• A personal story from Olive Garden highlights how genetic predispositions show up in real life

🧪 Emotional Eating & the ANKK1 Gene

• Introduction to the ANKK1 gene, which affects dopamine response and can drive emotional eating

• The compounding effects of having multiple genetic variants (like MC4R + ANKK1)

🍽️ Practical Strategies to Support Satiety

• Protein-first approach when dining out

• High-protein snacks in the evening to prevent overeating

• Focus on fiber and hydration to improve satiety

• Smart use of supplements: omega-3s, vitamin D, fiber, and magnesium

• Tips for volume eating and managing cravings based on texture

⏰ Fasting and Your Genes

• How some individuals are genetically wired to skip breakfast

• Dr. Novitsky shares her personal take on fasting and why it works for her

Your genetics can play a major role in how you feel hunger, how your body responds to food, and your susceptibility to emotional eating. The more you understand your unique genetic makeup, the more effectively you can design a lifestyle that supports your optimal health — without frustration or blame.

Dr. Novitsky is now enrolling participants in her Genetics Program – a unique opportunity to:

✅ Get a genetics testing kit

✅ Receive tailored supplement recommendations

✅ Build a comprehensive health plan based on your DNA

🔗 Enroll now at https://www.thefitcollective.com/genetics-series

🕒 Timestamps:

00:00 – Personal Updates & Intro

03:22 – MC4R Gene & Satiety

10:07 – Satiety Strategies

18:08 – Eating Out Tips

22:00 – Supplements That Help

27:01 – Fasting & Genetics

30:13 – Wrapping Up + Program Info

🎧 Tune in to uncover how your genes might be guiding your hunger, food choices, and even your success in creating lasting healthy habits.

🎯 Ready to Personalize Your Health?

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠⁠

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠⁠Click HERE⁠

The FIT Collective Genetic Insights Series – Episode 1

Understanding Genetics, Stress, & Weight with Dr. Ali Novitsky

Dr. Ali Novitsky, board-certified in obesity medicine, kicks off a new series on how genetics influence health—especially stress responses and weight regulation. She opens with a personal story: during college, despite eating well and exercising, she gained 20 pounds in three months. Genetic testing later revealed a variant in her cortisol receptor gene, causing her body to release excess cortisol under stress—leading to high blood sugar, insulin resistance, and ultimately, weight gain.

Cortisol plays a central role in stress response and metabolism. While helpful in short bursts, chronic elevation from ongoing stress can disrupt insulin function, making weight loss more difficult for those with specific genetic variants. For Dr. Novitsky, managing stress—not restricting calories or increasing workouts—was the key to reversing her weight gain.

About 30% of people carry this cortisol receptor variant. In her 2022 genetics cohort, 80% tested positive. This highlights the power of personalized health strategies rooted in understanding one’s unique genetic makeup.

Dr. Novitsky uses Genomind’s Mental Health Map, a genetic test offering insight into stress, mood, and focus. One critical gene it reports on is COMT, which affects dopamine breakdown. Individuals with the MetMet variant retain more dopamine—great for focus, but often sensitive to stress. Those with ValVal clear dopamine quickly, leading to impulsivity and a higher likelihood of ADHD.

Another important factor is BDNF (brain-derived neurotrophic factor), a gene linked to memory, cognition, and mood. Those with a BDNF variant often need regular exercise to optimize brain health and emotional balance.

The takeaway? Health isn’t one-size-fits-all. For some, gentle exercise, high-quality sleep, and stress reduction may be far more effective than intense workouts or calorie restriction. Dr. Novitsky’s approach integrates genetic awareness into actionable wellness strategies.

She also introduces her four-week genetics program, which includes one-time testing, personalized supplement recommendations, and coaching based on individual results. Participants receive a lifelong health blueprint.

Future episodes will explore the genetics of eating behaviors, including cravings and satiety. Listeners are encouraged to tune in and learn how DNA influences decisions, habits, and long-term health.

Timestamps

00:00:00 - Introduction and Personal Story
00:01:00 - Understanding Cortisol and Stress
00:04:00 - Genetic Testing Insights
00:05:30 - Cortisol and Weight Management
00:08:00 - COMT Variants and Dopamine
00:10:00 - Dopamine Receptor Genes
00:11:00 - Strategies for Managing Genetics
00:12:00 - Genetics Program Announcement
00:13:00 - Custom Recommendations Based on Genetics
00:15:00 - The Role of Serotonin and Oxytocin
00:16:00 - Genetic Influences on Eating Behaviors
00:18:00 - Stress Response and Emotional Eating
00:20:00 - The Importance of Awareness
00:22:00 - BDNF and Exercise
00:23:00 - Micro-Dosed Lithium and Mood
00:24:00 - Genetic Predispositions to Worry
00:25:00 - Empowerment Through Genetic Awareness
00:26:00 - Preview of Next Episode on Eating Genetics
00:27:00 - Enrollment for Genetics Program
00:28:00 - Closing Remarks

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠Click HERE⁠

Episode Summary:

In this episode, Dr. Ali Novitsky — expert in obesity medicine — explores the powerful link between stress and hunger. While many recognize stress affects eating, Dr. Novitsky explains the underlying science, behavioral patterns, and offers tools to manage stress-driven eating with compassion.

Understanding Stress Responses

Dr. Novitsky explains that responses to stress vary widely. Some lose their appetite during stress, while others overeat. This depends on physiology, past experiences, and genetics. It’s not about willpower; it’s about biology and behavior.

The Role of Hormones

• Adrenaline (acute stress): Suppresses hunger during “fight or flight” by slowing digestion.

• Cortisol (chronic stress): Increases appetite and cravings, especially for sugar and fat.

• Ghrelin: The “hunger hormone,” rises with stress, intensifying hunger cues.

• Leptin: The “fullness hormone,” can be blunted by chronic stress, leading to overeating.

Acute vs. Chronic Stress

Short-term stress may shut down appetite. Chronic stress, however, causes lasting hormonal shifts that increase hunger, slow metabolism, and may cause leptin resistance. Dr. Novitsky explains how chronic stress and dieting can disrupt satiety signals and lead to weight challenge — even in those with a “normal” BMI.

Behavioral & Genetic Components

Coping with food often starts in childhood. Learned behaviors and genetic predispositions influence whether one turns to food under stress. Dr. Novitsky shares her personal experience using food for emotional comfort, highlighting the importance of empathy over shame.

Tools to Navigate Stress Eating

• Somatic Stress Scale (1–10) from DBT helps identify rising stress before acting on it.

• Mindful Pauses: Ask, “Am I hungry or triggered?”

• Compassionate Self-Talk: Replace guilt with curiosity.

• Nourishing Alternatives: Movement, breathwork, journaling, or support.

• Regulate First: Focus on emotional regulation before dietary restriction.

Key Insight

Managing stress is a foundation for managing hunger. When we understand our body’s signals and respond with awareness and kindness, we create sustainable habits. Dr. Novitsky reminds us we’re human, not broken—and we’re in this together.

Final Thought

There’s no shame in stress eating. With knowledge, tools, and compassion, we can make empowered, healthier choices. Dr. Novitsky signs off with gratitude and love.

Timestamps
00:00:22 - Overview of Stress and Hunger
00:00:52 - Individual Responses to Stress
00:01:25 - Genetics and Stress Response
00:01:46 - Acute vs. Chronic Stress
00:02:06 - Hormones Involved in Stress Response
00:02:28 - Adrenaline and Acute Stress
00:03:43 - Cortisol and Chronic Stress
00:05:00 - Insulin and Blood Sugar
00:05:20 - Ghrelin and Hunger
00:06:13 - Weight Loss and Stress
00:06:47 - Leptin and Satiety
00:07:30 - Leptin Resistance Explained
00:08:02 - Normal Weight Obesity
00:09:05 - Critique of BMI
00:10:12 - Leptin Resistance and Metabolic Rate
00:11:22 - Chronic Dieting and Leptin Resistance
00:12:01 - Summary of Hormones and Stress
00:13:43 - Genetic Component of Emotional Eating
00:18:09 - Empathy and Emotional Eating
00:21:09 - Identifying Patterns of Stress Eating
00:24:08 - Recognizing Stress Levels
00:25:01 - Stress Scale and Emotional Regulation
00:27:07 - Chronic Stress and Hunger
00:29:04 - Positive Stress and Dysregulation
00:30:09 - Conclusion and Final Thoughts

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Summary

Welcome to another inspiring episode of The Metabolism, Muscles, & Mindset Podcast with Ali Novitsky, MD, a board-certified obesity medicine physician and renowned fitness expert. In this episode, Dr. Novitsky explores the intricate relationship between energy and physical health —and why honoring your unique energy baseline is the key to sustainable wellness.

Dr. Novitsky distinguishes between vibrational energy (influenced by thoughts and emotions) and natural energy (your innate rhythm). By understanding and respecting your baseline — whether it’s calm and reflective or vibrant and fast-paced — you can unlock powerful strategies for physical consistency and vitality. From hormones and sleep to nutrition and exercise, Dr. Novitsky dives deep into how your physical health either thrives or struggles based on your energy regulation.

She also introduces practical, science-backed tools for managing stress, creating nutrition strategies that work with your emotional bandwidth, and building an exercise routine that fosters longevity and vitality. Whether you identify as a low-energy “quiet strength” or a high-energy go-getter, this episode equips you to move in harmony with your body’s needs and create sustainable results without burnout.

Key Points

• Understanding Energy Types: Vibrational energy comes from thoughts and feelings; natural energy is your body’s default rhythm. Honoring your baseline unlocks consistent physical health.

• Hormonal Impact: Elevated cortisol and ghrelin due to stress can drain your energy, affect sleep, increase hunger, and hinder fat loss.

• The Power of Rest: Sleep isn’t optional — it’s foundational. Chronic deprivation leads to insulin resistance, emotional dysregulation, and GI issues.

• Emotional Regulation = Physical Wellness: A clean emotional “house” helps manage stress and sets the stage for long-term physical commitment.

• Mindful Nutrition Tools: Dr. Novitsky highlights intuitive eating, Mindful Macros®, and calculated macros, offering flexible frameworks for optimizing energy without emotional burnout.

• Exercise for Longevity: Finding your “baseline minimum” in movement, not extremes, leads to sustained energy, strength, and vitality.

Timestamps

• 00:02 – Introduction to energy types: vibrational vs. natural energy

• 02:15 – Why honoring your personal energy rhythm supports physical health

• 04:29 – Rebalancing after energy overuse: Dr. Novitsky’s post-conference crash

• 06:46 – Cortisol, insulin, and ghrelin: how stress hormones zap your energy

• 09:03 – Hunger, fatigue, and frustration: the hormonal cycle affecting fat loss

• 11:13 – The underestimated role of sleep in energy and health

• 13:25 – Emotional eating, guilt, and energy collapse

• 15:48 – Keeping a “clean emotional house” as a path to regulation

• 18:11 – Boundaries and toxic energy: how to protect your physical wellness

• 20:13 – Nutrition strategies: macros, mindset, and intuitive tools

• 22:34 – Protein, sugar, fiber, and alcohol: their energetic consequences

• 24:57 – Being “snobby with extras” for balance and joy

• 27:16 – Sustainable exercise: finding your sweet spot for movement

• 29:35 – Final reflections: choose your focus area and build consistency

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Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠

• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠

• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠.

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠Click HERE⁠

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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Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠Enroll TODAY⁠⁠⁠

• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠⁠⁠Learn more HERE⁠⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠Enroll HERE⁠⁠⁠

• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠⁠⁠HERE⁠⁠⁠.

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠Click HERE⁠

Summary

In this episode, of Metabolism, Muscles, and Mindset, Dr. Novitsky dives into one of her favorite topics as an obesity medicine doc and fitness enthusiast: the transformative link between exercise and energy.

Listeners will gain insight into the bidirectional relationship between emotional and physical energy, the hormonal impacts of movement—including insulin sensitivity and cortisol regulation—and how exercise improves emotional regulation and stress resilience. She also touches on the importance of role models, confidence, and community, particularly for women, and how embodying strength becomes a purpose-driven, high-energy experience.

She challenges the all-too-common belief that we’re “too tired to exercise" and explores how breaking through that initial mental hurdle can unlock powerful benefits across physical, mental, and emotional energy systems.

Exercise generates ATP, the body’s basic energy currency, ramps up feel-good endorphins, and Brain-Derived Neurotrophic Factor (BDNF) - enhancing mood, cognition, and memory. Consistency in movement builds stamina and lowers the energy cost of exercise over time, making it easier and more enjoyable to stay active.

Dr. Novitsky encourages everyone to find their “baseline minimum”—the small, sustainable commitment to movement that keeps energy and confidence high, without burnout.

Key Points

• Breaking the Mindset Barrier: Exercise can feel tiring before it’s energizing—but getting started is the key to unlocking its benefits.

• Energy on All Levels: Movement elevates physical, emotional, and mental energy by producing ATP, endorphins, and BDNF.

• Stamina Through Consistency: The more conditioned you are, the less energy it takes to move—and the more mental energy you free up.

• Sleep & Timing: Exercise can improve sleep quality, depending on timing and intensity. Emotional regulation through movement sets the stage for restful nights.

• Hormone Harmony: Strength training boosts insulin sensitivity and regulates key hormones like cortisol, leptin, and ghrelin for steady energy.

• Emotional Regulation: Exercise fosters better thoughts by creating a calm, grounded state—reducing spirals and buffering behaviors.

• Confidence & Purpose: Strength training enhances confidence, especially for women, and becomes a powerful tool for embodying purpose.

• The Power of Community: Supportive environments elevate both energy and belief in what our bodies can achieve.

Timestamps

• 00:02 – The exercise-energy paradox: feeling too tired to move

• 01:35 – How ATP and endorphins fuel physical and emotional energy

• 02:20 – Why morning workouts set the tone for your day

• 03:30 – BDNF and mental clarity: your brain’s “topsoil”

• 04:45 – The interconnected nature of physical, emotional, and mental energy

• 06:00 – Exercise timing and its effect on sleep and emotional regulation

• 07:11 – Bringing a “vacation mindset” to everyday life

• 08:10 – Building stamina: why conditioning makes movement easier

• 09:30 – Mental energy saved through physical conditioning

• 10:45 – Emotional regulation through movement: less stress, better thoughts

• 11:50 – Exercise, insulin sensitivity, and avoiding post-meal energy crashes

• 13:30 – Hormonal impacts: cortisol, leptin, and ghrelin

• 14:15 – Strength as confidence: how exercise becomes empowerment

• 15:45 – Role models and community: elevating female strength

• 16:30 – Finding your baseline minimum: the smallest step for maximum energy

Follow Dr. Ali Novitsky on Socials

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• ⁠⁠Facebook⁠⁠

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• ⁠⁠YouTube⁠

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠

• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠⁠Learn more HERE⁠⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠⁠Enroll HERE⁠⁠

• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠⁠HERE⁠⁠.

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠Click HERE⁠

In this empowering episode of Metabolism, Muscles, & Mindset,board-certified obesity medicine physician and renowned fitness and mindset expert, Dr. Ali Novitsky, explores the foundational role that sleep plays in physical, mental, emotional, and energetic wellness.

Dr. Novitsky emphasizes that quality sleep is not just a luxury but a crucial pillar of vibrant health and authentic energy. She unpacks how poor sleep triggers emotional dysregulation, spikes in cortisol and hunger hormones, and dips in physical vitality. Through personal anecdotes and expert insights, she illustrates how optimizing your sleep routine can supercharge your recovery, mental clarity, and energetic alignment.

From bedtime wind-down rituals and sleep-inducing supplements to practical strategies for shift workers and high-stress professionals, Dr. Novitsky offers actionable tools for reclaiming rest. Tune in to discover why sleep is your body and mind's ultimate recovery tool—and how embracing it can unlock your most radiant energy.

Key Points

·       Sleep & Physical Recovery: Deep, restful sleep supports organ recovery, hormone balance, and blood sugar regulation.

·       Emotional Regulation & Sleep: Quality sleep enhances emotional stability and reduces racing thoughts.

·       Mental Energy & Brain Function: Sleep restores your cognitive "wizard brain," preventing overwhelm from your reactive "lizard brain."

·       Bedtime Rituals: A consistent, calming wind-down routine promotes emotional regulation and better sleep quality.

·       Supplements & Tools: Magnesium, melatonin, NAC, and sensory comforts like silk pillowcases and lavender lotion can enhance rest.

·       Napping as Recovery: Short or extended naps can restore mental clarity and boost energy, especially after high-stress days.

·       Energetic Awareness: Misaligned environments can drain physical energy; tuning into your body helps you identify what's restorative.

Timestamps

·       00:02 – Introduction to energy and sleep from a multi-dimensional perspective

·       01:08 – Why emotions and mental stress disrupt sleep quality

·       02:22 – Physiological impact of sleep deprivation: cortisol, blood sugar, hunger hormones

·       04:47 – Cumulative exhaustion: when physical, mental, and emotional fatigue collide

·       05:39 – Learning your personal sleep patterns and triggers

·       06:58 – Creating an hour-long bedtime routine for emotional regulation

·       07:49 – Real-life example: choosing rest over FOMO and the energy payoff

·       08:48 – Sleep supplements: melatonin, magnesium, NAC, and their effects

·       09:36 – Sensory sleep preferences: blankets, socks, scents, and pressure

·       10:45 – Importance of bath rituals, lavender, and soothing environments

·       11:57 – The wizard vs. lizard brain: how exhaustion fuels anxiety and dysregulation

·       13:30 – Sleep as a reset button: the underutilized magic pill

·       14:22 – Napping without guilt: tools, timing, and permission to rest

·       15:42 – Fresh mornings: when your brain is primed for clarity and action

·       16:50 – Energetic mismatch: how draining environments cause physical tiredness

·       18:30 – Yawning as an energy cue: tuning into your body’s signals

·       19:18 – Final reflections: customize your sleep approach to live in authentic energy

Follow Dr. Ali Novitsky on Socials

⁠TikTok⁠

• ⁠Facebook⁠

• ⁠Instagram⁠

• ⁠YouTube⁠



Subscribe to the Metabolism, Muscles, & Mindset Podcast on:

• ⁠Spotify⁠

• ⁠Apple Podcasts⁠



Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! ⁠Enroll TODAY⁠

• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠Learn more HERE⁠

• Total Fitness Program – A 12-month mind-body experience. ⁠Enroll HERE⁠

• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠HERE⁠.

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠Click HERE⁠

Summary

In this episode of the Metabolism, Muscles, & Mindset Podcast, Dr. Ali Novitsky explores mismatched energetic vibes — how shifts in personal growth impact relationships, self-perception, and well-being.

She shares how high-growth individuals often experience energy mismatches in relationships, leading to feelings of disconnection. Dr. Novitsky explains how over-functioning, emotional regulation, and communication play key roles in these imbalances. She offers strategies to realign energy mismatches, set boundaries, and hold space for others without absorbing their energy.

By understanding your own energetic health, you can foster stronger, more balanced connections.

Key Points

• Understanding Mismatched Energy – Personal growth can lead to energetic shifts that create disconnection in relationships.

• Over-Functioning & Enabling – Taking on too much responsibility for others can lower their vibrational energy and create imbalance.

• Marriage & Energy Imbalances – Dr. Novitsky shares how over-functioning in her marriage led to a mismatch and how open communication helped realign their energy.

• Parent-Child Energy Mismatches – Self-judgment in children can lower their vibrational energy. Parents should hold space instead of fixing their emotions.

• Friendships & Workplace Relationships – Work stress can spill into friendships; setting boundaries is key.

• How to Realign Energy – Enhance your vibrational energy first, set boundaries, and hold space for others without feeling responsible for their energy.

Timestamps

00:02 – Introduction to mismatched energetic vibes.

02:20 – The natural evolution of personal growth and why mismatches occur.

04:39 – The impact of over-functioning and enabling in relationships.

07:00 – Dr. Novitsky’s personal experience with energy imbalance in marriage.

09:34 – Parent-child energy mismatches and how to address them.

11:53 – How friendships and work relationships are affected by vibrational shifts.

14:15 – What to do when a relationship no longer feels aligned.

16:36 – Letting go of responsibility for others’ energy.

19:02 – Strategies to enhance your vibrational energy and foster balanced relationships.

Follow Dr. Ali Novitsky

Connect with Dr. Novitsky on:

• TikTok

• Facebook

• Instagram

• YouTube

Subscribe to the Metabolism, Muscles, & Mindset Podcast on:

• Spotify

• Apple Podcasts

Work with Dr. Ali

• Beginner Strength Training Program – 12 months for only $199! Enroll TODAY

• Transform® 9.0 – Enrollment now open! Starts May 5th. Learn more HERE

• Total Fitness Program – A 12-month mind-body experience. Enroll HERE

• Nutrition Training Program (48-CME) is enrolling now! Get the details HERE.

• The Fit Collective® x InBody USA/Canada – Get 15% off select models. Click HERE