The Metabolism, Muscles, and Mindset Podcast Podcast Por Ali Novitsky MD arte de portada

The Metabolism, Muscles, and Mindset Podcast

The Metabolism, Muscles, and Mindset Podcast

De: Ali Novitsky MD
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Welcome to "The Muscles & Mindset Podcast", with your host Dr. Ali Novitsky, an acclaimed obesity medicine expert, renowned for her unique expertise in muscle optimization through exercise, nutrition, and mindset work. Her revolutionary approach to health and wellness. Dr. Novitsky is not just an expert; she is a catalyst, propelling individuals on their journey of transformation, fostering strength, endurance, and resilience, and reshaping the landscape of obesity medicine. The Muscles & Mindset Podcast aims to foster not just knowledge, but action. We'll unravel the secrets to optimizing muscle development, adhering to a nourishing diet, and cultivating a resilient mindset - three crucial pillars of a healthy and fulfilling lifestyle. But more than that, we'll provide you with actionable strategies, practical tips, and effective tools that you can seamlessly incorporate into your daily routines. This podcast isn't just about understanding the muscles and mindset, it's about turning that understanding into positive, transformative action. Get ready to embark on a journey of self-discovery and self-improvement, as you tune in to the Muscles & Mindset Podcast. Together, we'll navigate the path of health and wellness, one episode at a time. Dr. Ali Novitsky's work can be found at https://thefitcollective.com.248601 Higiene y Vida Saludable
Episodios
  • 270: Invisible Weight - Impact of Emotional Inflammation on the Body

    270: Invisible Weight - Impact of Emotional Inflammation on the Body
    Jul 22 2025
    Episode Summary: The Invisible Weight of Emotional Exhaustion and BurnoutIn 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 HealthDr. 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 ResponsesDr. 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 TrapHigh 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 ProtectionSetting 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 InflammationFast-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 StrategiesListeners are urged to take an “inventory” of their emotional health and boundaries. Tools include:Identifying areas of emotional floodingSetting personal boundariesReducing commitments that cause strainRecognizing when the dopamine hit of “yes” becomes harmfulPrograms & ResourcesDr. Novitsky highlights several FIT Collective offerings:Transform Program (72 CME credits, enrolling now for a January start)CME Nutrition Training ProgramGenetics SeriesBeginner Strength and Total Fitness programsMore information is available at thefitcollective.com.Closing MessageDr. 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.Timestamps00:00:10–00:00:31: 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🎯 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
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    18 m
  • 269: The Anti-Aging Power of Resistance Training

    269: The Anti-Aging Power of Resistance Training
    Jul 14 2025
    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 AgeDr. 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 workoutsJust 10 minutes, 3 times a weekThree fitness levels – with no repeated workoutsAccessible to all, regardless of experience or equipmentHer 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 StartedDr. Novitsky emphasizes starting small:Try 10-minute workouts 3x/weekOr one 30-minute session to beginThe goal? Build consistency, not perfectionEven brief but consistent strength training routines can dramatically shift your trajectory toward better health and vitality.🧰 Program Options & ResourcesLooking 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 excitement00:31 – Program launch overview01:14 – 52 unique workouts & no repeats03:00 – Beginner encouragement04:04 – Muscle mass loss with age06:23 – Bone density benefits07:27 – Joint health improvements08:19 – Mental health & BDNF09:22 – Hormonal effects of training14:41 – Strength training & longevity15:57 – How to get started16:38 – Explore more programs17:01 – 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
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    17 m
  • 268: The BMI Paradox: Understanding Normal Weight Obesity

    268: The BMI Paradox: Understanding Normal Weight Obesity
    Jul 6 2025
    🎙️ The BMI Paradox: A Deep Dive into Body Composition and HealthHosted by Dr. Ali Novitsky, MD – Obesity Medicine Expert and Fitness GuruIs 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 trainingNutrient-dense eatingRegular follow-upsExploring 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 Story01:56 – Family Genetics & Body Types02:59 – BMI in Obesity Medicine Today03:20 – Samantha’s Case: Normal Weight Obesity05:58 – Suzanne’s Case: Healthy at Higher BMI09:12 – Individualized Treatment Strategies15:09 – Lifestyle Interventions19:47 – Muscle Mass in Women21:14 – Final Thoughts & Program Invitations👉 🔔 Never miss an episode! Click here to follow us on Spotify » #TheFitCollective #BodyComposition #BMIParadox #WomenInMedicine #MuscleMatters #HealthBeyondBMI #DrAliNovitsky #ObesityMedicine
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    22 m
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