Episode Summary: The Invisible Weight of Emotional Exhaustion and Burnout

In this week’s episode, Dr. Ali Novitsky explores the profound impact of emotional exhaustion on both mental and physical health. Emotional stress, often overlooked, can lead to elevated cortisol levels, inflammation, and hindered weight loss. Despite these effects, many hesitate to take time off for emotional well-being.

Emotional Stress & Physical Health

Dr. Novitsky details how emotional stress triggers physiological changes — such as fluid retention and inflammation — that directly affect health outcomes. Elevated cortisol from stress is particularly impactful on metabolism and weight regulation.

Research on Emotional Stress Responses

Dr. Novitsky introduces her current research involving 150 women in the Transform program. The study categorizes emotional stress types and applies targeted interventions to help participants better manage their emotional responses and reduce burnout.

The High Achiever Trap

High achievers often overextend themselves by prioritizing others. Dr. Novitsky shares personal stories of being caught in this cycle — over-delivering and sacrificing mental health. She emphasizes the critical need for boundaries to avoid emotional inflammation and burnout.

Boundaries as Emotional Protection

Setting boundaries is essential for mental health. Dr. Novitsky explains how saying “no,” even when it’s difficult, can protect emotional space and prevent burnout. She encourages listeners to assess where they need to draw lines — with others and themselves.

Mental & Emotional Inflammation

Fast-paced thinking and chronic stress often result in what Dr. Novitsky calls “mental inflammation.” She discusses how emotions drive thoughts, leading to restlessness and burnout. Creating mental boundaries helps slow this cycle.

Practical Strategies

Listeners are urged to take an “inventory” of their emotional health and boundaries. Tools include:

• Identifying areas of emotional flooding

• Setting personal boundaries

• Reducing commitments that cause strain

• Recognizing when the dopamine hit of “yes” becomes harmful

Programs & Resources

Dr. Novitsky highlights several FIT Collective offerings:

• Transform Program (72 CME credits, enrolling now for a January start)

• CME Nutrition Training Program

• Genetics Series

• Beginner Strength and Total Fitness programs

  
  

More information is available at thefitcollective.com.

Closing Message

Dr. Novitsky looks forward to sharing upcoming workshop data on emotional stress types and encourages listeners to prioritize emotional self-care. Protecting your space, she says, is not selfish — it’s essential.

Timestamps

00:00:10–00:00:31: Intro + Emotional Exhaustion

00:00:31–00:01:24: Stress Impact + Cortisol

00:01:24–00:02:17: Emotional Stress Response + Research

00:02:17–00:03:30: Stress Types + Transform Program

00:03:30–00:04:23: Emotional Focus + Dysregulation

00:04:24–00:05:17: Burnout Causes + High Achiever Mode

00:05:17–00:06:54: Boundaries + Over-Functioning

00:06:54–00:08:23: Saying No + Family Priorities

00:08:23–00:10:22: Boundary Struggles + Emotional Health

00:10:22–00:11:26: Cortisol, Inflammation + Genetics

00:11:26–00:13:03: Mental Burnout + Fast Mode

00:13:03–00:14:28: Emotional Boundaries + Protection

00:14:28–00:15:52: Self-Boundaries + Preventing Burnout

00:15:52–00:18:07: Research, Programs + Conclusion

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Dr. Novitsky’s message is clear:

“It’s never too late to start strength training."

Whether you’re in your 30s or 70s, building muscle and improving strength is one of the best things you can do for your body and mind.

In this inspiring episode, obesity medicine expert, Ali Novitsky, MD, dives deep into the transformative power of strength training, especially its profound benefits for anti-aging, longevity, and overall health.

With a special focus on individuals aged 70 and older, Dr. Novitsky shares why now is the perfect time to begin — or restart — your strength journey, no matter your age or fitness level.

💪 Strength Training for Every Age

Dr. Novitsky introduces a comprehensive strength training program. Launched on June 17, 2024, this program is tailored for beginners and older adults, offering:

• 52 weeks of unique strength workouts

• Just 10 minutes, 3 times a week

• Three fitness levels – with no repeated workouts

• Accessible to all, regardless of experience or equipment

Her excitement is palpable as she celebrates the increasing participation of those over 70 in this program — a powerful sign of shifting mindsets around aging and wellness.

🔑 Key Benefits of Strength Training

🧠 Brain & Mood:

Boosts BDNF (brain-derived neurotrophic factor) and endorphins for better memory, focus, and mental well-being.

💪 Muscle Preservation:

Muscle mass naturally declines ~1% per year after age 30. Resistance training can preserve and rebuild this critical tissue.

🦴 Bone Density:

Increases bone strength and reduces the risk of fractures and osteoporosis, vital for aging well and staying mobile.

🦵 Joint Health:

Improves joint lubrication and reduces risks of tendonitis and other injuries by strengthening the muscles that support joints.

🩸 Hormonal Balance:

Improves insulin sensitivity, regulates blood sugar, and positively influences hormones like cortisol, ghrelin, leptin, testosterone, and growth hormone.

⏳ Longevity & Independence:

Regular strength training can extend lifespan and health span, allowing people to live longer with a higher quality of life — and with greater independence as they age.

🧭 Practical Tips for Getting Started

Dr. Novitsky emphasizes starting small:

• Try 10-minute workouts 3x/week

• Or one 30-minute session to begin

• The goal? Build consistency, not perfection

Even brief but consistent strength training routines can dramatically shift your trajectory toward better health and vitality.

🧰 Program Options & Resources

Looking to begin or advance your training? Explore these offerings:

• Beginner Strength Training Program – For those just getting started, with no equipment or prior experience.

• Total Fitness Program – For intermediate and advanced individuals, with 20–30 minute workouts.

• Transform Coaching Program – Comprehensive lifestyle coaching, including fitness and nutrition guidance. Earn 72 CME credits.

👉 Visit thefitcollective.com and click “Programs” to learn more.

Stay tuned for future episodes packed with expert insights, real-life success stories, and actionable health strategies.

Timestamps:

• 00:00 – Introduction & program excitement

• 00:31 – Program launch overview

• 01:14 – 52 unique workouts & no repeats

• 03:00 – Beginner encouragement

• 04:04 – Muscle mass loss with age

• 06:23 – Bone density benefits

• 07:27 – Joint health improvements

• 08:19 – Mental health & BDNF

• 09:22 – Hormonal effects of training

• 14:41 – Strength training & longevity

• 15:57 – How to get started

• 16:38 – Explore more programs

• 17:01 – Final thoughts & encouragement

  
  

  🎯 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 BMI Paradox: A Deep Dive into Body Composition and Health

Hosted by Dr. Ali Novitsky, MD – Obesity Medicine Expert and Fitness Guru

Is BMI really the best measure of health? In this thought-provoking episode, Dr. Ali Novitsky takes us beyond the scale and into the science of body composition. Sharing her personal story and medical expertise, she unpacks the BMI Paradox—why a “normal” BMI doesn’t always mean healthy, and why being labeled “overweight” might not be as bad as it sounds.

👩‍⚕️ Ali’s Personal BMI Story:

Growing up, Dr. Ali was always “bigger” than her peers. She opens up about the emotional impact of BMI labels and how her perspective evolved as a physician and fitness expert.

🧬 Genetics & Body Type:

Ali shares how her parents’ body types (meso-endo and mesomorph) shaped her view of health. Their longevity and mindful habits inspired her holistic approach to wellness.

📉 Debunking the BMI Myth:

Although BMI is still required for medication approvals, Dr. Novitsky explains why the Obesity Medicine community is shifting away from using it as a sole health indicator. Her previous podcast began this discussion—today, she deepens it.

👭 Meet Samantha and Suzanne:

Two fictional patients help illustrate the paradox:

• Samantha: BMI 23 (normal), but 38% body fat = normal weight obesity.

• Suzanne: BMI 28 (overweight), but high muscle mass and low body fat = metabolically healthy.

⚠️ Normal BMI Isn’t Always “Healthy”:

Samantha’s body fat puts her at higher risk for metabolic issues despite her “healthy” BMI. Suzanne, although labeled overweight, has a body composition that protects her from many of the same risks.

💪 The Power of Muscle Mass:

Muscle isn’t just for looks—it improves insulin sensitivity, supports metabolic function, and, in Ali’s case, helped manage her PCOS.

🧠 Individualized Treatment Plans:

Using motivational interviewing, body composition analysis, and targeted nutrition, Ali explains how she’d approach care for both patients:

• Samantha: Build muscle, reduce body fat through nutrition, possibly consider medication.

• Suzanne: Maintain muscle, refine nutrition to support long-term fat loss goals.

🧰 Practical Tips for Listeners:

Dr. Ali shares real-life action steps:

• Strength training

• Nutrient-dense eating

• Regular follow-ups

• Exploring support tools like GLP-1s or metformin when needed

✨ Final Thoughts:

Your health is more than a number on a chart. Dr. Novitsky encourages listeners to challenge outdated measures, focus on what’s really going on inside, and embrace individualized health strategies.

🎧 Whether you’re like Samantha, Suzanne, or somewhere in between—this episode will inspire you to reframe how you view your body, your health, and your goals.

🧬 Explore Our Programs:

• Beginner Strength Training (12 months for $199!) – Enroll Today »

• Total Fitness Program – 12-Month Mind-Body Experience – Join Here »

• The Fit Collective® x InBody USA/Canada – 15% Off – Get Offer »

⏱️ Episode Timestamps:

00:00 – Intro & Ali’s Personal Story

01:56 – Family Genetics & Body Types

02:59 – BMI in Obesity Medicine Today

03:20 – Samantha’s Case: Normal Weight Obesity

05:58 – Suzanne’s Case: Healthy at Higher BMI

09:12 – Individualized Treatment Strategies

15:09 – Lifestyle Interventions

19:47 – Muscle Mass in Women

21:14 – Final Thoughts & Program Invitations

👉 🔔 Never miss an episode! Click here to follow us on Spotify »

#TheFitCollective #BodyComposition #BMIParadox #WomenInMedicine #MuscleMatters #HealthBeyondBMI #DrAliNovitsky #ObesityMedicine

🎧 Episode Overview:

Dr. Ali Novitsky returns with renewed energy and exciting updates—including an upcoming trip to Japan and life with new chicks!

In this episode, she tackles a timely and often misunderstood issue: weight gain in lean women during perimenopause and menopause. Through personal insights and a detailed case study, she explores how hormonal shifts impact metabolism, body composition, and mental health—and how to approach this population with compassion and strategy.

1. Understanding Hormonal Shifts

·       Estrogen & testosterone decline, cortisol increases

·       Impact on muscle mass, fat distribution, energy, and anxiety

·       Dr. Novitsky’s personal hormone journey

2. Case Study: Laura (Age 45)

·       Lean, active woman experiencing weight gain

·       Symptoms, lab results, and emotional impact

·       Guided steps for clinical management

3. Tools for Tailored Assessment

·       Importance of motivational interviewing

·       Taking weight history and analyzing body composition

·       Using InBody scans to assess fat/muscle distribution

4. Nutritional and Lifestyle Strategy

·       Conducting a nutrition audit

·       Realistic food tracking goals

·       Importance of strength training in midlife

5. Addressing Resistance & Setting Expectations

·       Normalizing frustration and resistance

·       Setting achievable fat loss goals

·       Supporting “naturally thin” women who are metabolically vulnerable

6. When Lifestyle Isn’t Enough

·       Recognizing when medication may help

·       Debunking stigma around pharmacologic support

·       Advocating for early, proactive intervention

·       Hormonal changes in perimenopause affect more than weight — they impact muscle, mood, and metabolism

·       “Normal weight obesity” is real — body composition matters more than BMI

·       Strength training is key for sustainable metabolic health

·       Compassion + data = successful clinical care

🕒 Timestamps:

00:00 – Summer update + trip to Japan

00:43 – Weight gain in lean perimenopausal women

05:05 – Case Study: Laura

09:47 – Motivational interviewing and trust-building

13:08 – Hormonal shifts: cortisol, testosterone, thyroid

15:00 – Sleep, hunger hormones, and weight

19:04 – Detailed weight history

22:03 – Body composition metrics that matter

29:08 – Nutrition audit tips

35:02 – Why strength training is essential

42:09 – When to consider medication

43:22 – Wrapping up and next week’s teaser

🎤 Final Thought:

Dr. Novitsky reminds us that weight gain during perimenopause isn’t a personal failure — it’s biology.  With compassionate care and science-backed strategies, women can navigate this life stage with confidence and clarity.

🎯 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

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

🎯 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

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

🎯 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 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

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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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