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.
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🪄 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
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💌 Stay Connected
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⏱️ 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?
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