🧠 Episode Summary
In this solo episode, Dr. Ali Novitsky continues her transformative Stress Series by breaking down how stress hijacks your thoughts — and what to do when it happens.
When your stress level hits a 7 or higher, your brain gets hijacked: the amygdala (fear center) takes over, and the prefrontal cortex (rational thinking) gets shut down. The result? You spiral into distorted thought patterns that feel real but aren’t rooted in truth.
Ali explains the top thought distortions — like catastrophizing, personalization, and all-or-none thinking — and shows how they often align with your dominant stress type. Once you learn how to identify these patterns, you can regulate your stress, pause, and choose a new, more grounded response.
This episode offers a practical, compassionate framework for understanding your stress response and building emotional resilience.
🔍 What You’ll Learn
What happens in your brain during a “mental hijack”
The most common thought distortions under stress
How thought patterns connect to your dominant stress type
Why we catastrophize, personalize, or spiral when we’re overwhelmed
How to regulate your nervous system before trying to “fix” your thoughts
Real-life examples of how Ali applies this work in daily life and coaching
💡 Thought Distortions & Stress Type Pairings
Validation Type → Personalization: “It must be my fault.”
Impulsivity Type → Jumping to Conclusions: “I have to fix it now.”
Assertive Type → All-or-None Thinking: “If I don’t do it perfectly, I’ve failed.”
Control Type → All-or-None Thinking + Should Statements: “I should have done more.”
Isolation Type → Should Statements + Self-Blame: “It’s all on me.”
Catastrophizing Type → Catastrophizing: “The worst is definitely going to happen.”
Ali emphasizes that any person can experience any of these distortions under pressure—but your dominant stress type tends to shape your most common response.
🛠️ Tools to Disrupt the Spiral
Pause & Regulate before solving: Your best thoughts come when you’re calm.
Distraction for acute stress (7–10 on the scale): Functional first aid for your mind.
Cognitive Reframes once regulated:
Personalization → “What if it’s not about me?”
Impulsivity → “What if there’s another option?”
All-or-None → “Some is better than none.”
Should Statements → “I could have…”
Catastrophizing → “What’s possible vs. what’s probable?”
📌 Take the Free Stress Type Quiz
Find out your dominant stress type and start regulating more effectively today.
🎯 https://www.dralinovitsky.com
🌟 Now Enrolling: Transform 10.0
Ali’s signature coaching program is back with a renewed focus on nervous system regulation, whole-person health, mindset, and metabolic strength.
✨ Join the January cohort: https://www.dralinovitsky.com/transform
⏱️ Timestamps
00:00:00 - Introduction to the Stress Series
00:00:27 - Taking the Stress Test
00:01:10 - Understanding Stress and Thought Distortions
00:02:24 - Recognizing Thought Hijacking
00:03:31 - Common Thought Distortions
00:05:08 - All or None Thinking
00:06:34 - Validation and Personalization
00:10:20 - Impulsivity and Jumping to Conclusions
00:12:07 - Assertive Stress Type and Control
00:15:30 - Should Statements and Isolation
00:18:44 - Catastrophizing and Its Implications
00:20:53 - Review of Stress Types and Thought Distortions
00:21:57 - Strategies for Regulating Thoughts
00:23:22 - Transform 10.0 and Stress Management
00:24:17 - Conclusion and Resources
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Episode Title: Developing Resilience in High-Pressure Situations
Summary
Welcome back to the Metabolism, Muscles, & Mindset Podcast with Dr. Ali Novitsky, board-certified obesity medicine physician and expert in stress, strength, and self-regulation.
In this episode of the Stress Series, Dr. Novitsky explores how to build true resilience — not in serene environments, but in the moments that truly test us. Whether you're navigating life-or-death emergencies or emotionally charged situations, this conversation reveals how to stay centered and in control, even when your nervous system wants to panic.
Using a powerful varicose vein metaphor, she explains how chronic stress is like a “leaky valve” — unless you address the root cause (emotional dysregulation), surface-level fixes like better habits won’t stick. The solution? A simple pause.
Dr. Novitsky teaches how a 2–3 second pause in the heat of stress can stop the brain’s “hijack” and activate the prefrontal cortex: our reasoning center. She breaks down three stress scenarios and guides listeners toward the third, most empowering one: awareness, presence, and intentional breath.
Drawing from cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT), Dr. Novitsky offers a toolkit for regulating emotions, accessing your “wise brain,” and debriefing after stressful moments to rewire your response. Whether in medicine, sports, family dynamics, or everyday life, this episode shows how resilience can be learned — and why it's the key to long-term transformation.
Key Points
• Beyond the Spa: Real resilience is built in chaos, not calm.
• The Leaky Valve Analogy: Fix emotional dysregulation at the root for lasting stress relief.
• Stress Is Automatic: The fight-or-flight response can’t be stopped—but it can be reshaped.
• The Power of the Pause: A brief, intentional check-in prevents spiraling and restores clarity.
• Three Stress Scenarios:
1. Hijacked and unaware.
2. Aware but suppressing.
3. Aware and present—the goal.
• Tools from CBT & DBT: Learn to regulate emotions and access clear, productive thinking.
• Debrief to Rewire: Reflecting after stress creates new mental pathways for resilience.
• Lifelong Practice: Emotional regulation isn’t a finish line—it’s a daily skill worth mastering.
Take the DistressRx Assessment HERE!
Timestamps
• 00:02 – Intro: Managing real-world stress
• 02:10 – The “leaky valve” analogy for chronic stress
• 04:00 – Understanding the HPA axis and stress physiology
• 05:40 – Prefrontal cortex hijacking: why we spiral
• 07:10 – The pause as a regulation tool
• 09:30 – Scenario breakdown: hijack, suppression, or presence
• 11:50 – Staying calm in acute stress (e.g., medical emergencies)
• 13:40 – Building confidence by staying grounded
• 15:00 – Personal story: trauma and resilience in college athletics
• 18:20 – CBT vs. DBT: how emotions shape thoughts
• 21:40 – Tools for distress tolerance and “wise mind”
• 24:40 – Personal debriefs: your secret weapon for growth
• 27:40 – Real-life triggers and emotional awareness
• 30:10 – Transform 10: a year-long stress mastery program
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💪 Beginner Strength Training Program – 12 months for just $199!
Episode Summary:
In this episode, Dr. Ali Novitsky, MD, your favorite obesity medicine doctor & fitness guru, continues her exploration of stress management, building on insights from previous episodes. She recaps the physiology of stress and the six identified stress types: Assertive, Control, Validation, Isolation, Catastrophizing, and Impulsivity. Understanding one’s stress type is emphasized as crucial, since it allows individuals to tailor their approach to managing stress more effectively.
Dr. Novitsky introduces a powerful tool: “Name It to Tame It.” By identifying and naming emotions, people can significantly reduce their intensity and regain control over stress levels. She shares a story about a child’s first day at a new school, illustrating how naming feelings of anxiety helped her manage emotions more effectively.
The discussion highlights the importance of noticing where emotions are felt in the body and how describing these sensations can be as effective as naming them. Dr. Novitsky encourages listeners to take 90 seconds to sit with their emotions, breathe, and practice mindfulness as a way to regulate emotional responses.
Breathwork is presented as a simple yet powerful strategy for emotional regulation, and Dr. Novitsky encourages the audience to integrate this practice. As the episode concludes, listeners are reminded to take the stress type test linked in the show notes, which will be helpful for the ongoing series. She also announces the upcoming Transform 10 program — focused on emotional regulation and stress management, beginning in January.
Dr. Ali invites everyone to continue exploring these vital topics together and to discover ways to transform stress into a superpower.
Time Stamps:
00:00:00 - Introduction to Stress Management
An overview of the podcast series on stress, including previous episodes and the importance of understanding stress types.
00:01:11 - The Six Stress Types
Discussion of the six identified stress types: Assertive, Control, Validation, Isolation, Catastrophizing, and Impulsivity.
00:02:05 - Stress as a Health Priority
The significance of stress management and its acceptance compared to physical health issues.
00:03:19 - Name It to Tame It
Introduction of the tool for emotional awareness and regulation, emphasizing the importance of naming emotions.
00:04:11 - Real-Life Application: A Personal Story
A personal anecdote about the host's daughter experiencing anxiety on her first day at a new school.
00:06:00 - The Power of Naming Emotions
Explaining how identifying emotions can reduce their intensity and help in managing stress.
00:08:07 - Describing Physical Sensations
The importance of recognizing and describing physical sensations associated with emotions.
00:10:05 - Emotional Processing and Family Dynamics
Insights into family discussions about emotions and the role of shared experiences in emotional regulation.
00:12:05 - The 90-Second Rule
Explaining the significance of the 90-second timeframe for processing emotions and the role of breathwork.
00:13:43 - Breathwork Techniques
Introduction to breathwork as a tool for emotional regulation and its accessibility in various situations.
00:15:10 - Engaging in Fun Breathing Exercises
A light-hearted approach to practicing breathwork with family to enhance emotional regulation.
00:17:39 - The Superpower of Emotional Awareness
Encouragement to embrace emotional awareness and the benefits of understanding one's feelings.
00:18:31 - Upcoming Programs and Resources
Information about the Transform 10 program and the importance of enrolling for further support in stress management.
Work with Dr. Ali
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🧘 Total Fitness Program – A 12-month mind-body transformation
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Episode Summary
Dr. Ali Novitsky, MD—physician, obesity medicine specialist, and strength-focused coach—dives into six dominant stress types and how spotting yours helps you regulate at the source. Drawing on years of coaching high-achieving women (especially physicians), Ali explains why addressing root stress beats symptom management, how to get “out of your head and into your body,” and what practical resets look like in real life. Expect clear examples, quick-start tools, and a compassionate, muscle-first approach to sustainable health.
The Six Ditress Types (Quick Guide)
Impulsivity — Acts fast to end discomfort; struggles to pause, risking burnout. *Try:* micro-pauses, urge surfing, 60–90s delay before action.
Validation — Seeks external approval; second-guesses self. *Try:* self-validation scripts, “good-enough” reps, boundary micro-steps.
Catastrophizing — Jumps to worst-case; superb risk-spotter but anxious. *Try:* evidence checks, bounded “worry windows,” solution sprints.
Isolation — Pulls inward to avoid vulnerability; reliable yet guarded. *Try:* one safe share/day, grounding in the body, scheduled reconnects.
Control — Tightens rules and plans; rigid when life shifts. *Try:* 90% plan experiments, two-option flexibility drills.
Assertive — “Fix it now” mode; can read as aggressive. *Try:* wait–observe–act protocols, clarifying questions first.
Why This Matters
* Early regulation > downstream damage. Catch your pattern before it drives overeating, overworking, people-pleasing, or doom planning.
* Not your personality. A stress type is a *trainable* response, not your identity.
* Better teams & relationships. Shared language around stress patterns creates harmony and effectiveness.
Ali’s Approach
* Root-first: regulate stress before chasing outcomes.
* Muscle-first: prioritize strength for longevity, energy, and metabolic health (especially 35+).
* Personalized: plans that honor genetics, life stage, and mindset—sometimes the work is muscle-building, sometimes body acceptance, sometimes gentle resets.
Key Takeaways
* Name your dominant type and two “early tells.”
* Pair each tell with a tiny, body-based reset.
* Progress is seasonal: adapt goals without judgment.
* Community and safe coaching make change stick.
Timestamps
00:00 - What “stress types” are and why start here
00:00:49 - Targeting root stress vs. symptom management
00:01:20 - Regulate upfront to prevent reactive habits
00:01:52 - Stress Type Quiz
00:02:14 - Chronic stress and behavior/health
00:02:35 - Regulated vs. chronic stress
00:02:45 -How these six types emerged from real-world coaching
00:03:39 - The TRANSFORM concept: body-first regulation
00:04:21 - Patterns among high-achieving women
00:06:10 -Catastrophizing vs. Numbness
00:06:42 - Dominant vs. secondary patterns
00:07:04 - Using your type in daily life
00:07:35 - Using types to improve relationships/teams
00:08:20 -Types ≠ personality labels
00:09:02 - Control (expectations & flexibility)
00:13:01 - Impulsivity (build the pause muscle)
00:15:09 - Validation (approve from within)
00:19:09 - Catastrophizing (turn it into problem-solving)
00:21:10 - Isolation (safe vulnerability)
00:26:01 - Assertive (act without reactivity)
00:30:08 - Recap of all six types + first steps
00:31:04 - Common triggers by type & targeted resets
00:32:18 - TRANSFORM 10.0 overview
00:33:00 - What’s next: research, tools, and support
Work with Dr. Ali
💪 Beginner Strength Training Program – 12 months for just $199!
🔥 Transform® 10.0 – Enrollment is open! Early Bird Pricing Until October 1 - bonus content available now
🧘 Total Fitness Program – A 12-month mind-body transformation
🧪 Get 15% off InBody Models (USA/Canada) – Small referral commission may apply
Metabolism, Muscles, & Mindset Podcast with Dr. Ali Novitsky, MD
Stress Types & Relationships Series
Episode 01: Understanding Stress as a Signal, Not a Failure
Welcome to a brand-new season of Metabolism, Muscles, & Mindset! After a revitalizing summer spent in Japan and Portugal, Dr. Ali Novitsky, board-certified obesity medicine physician and strength expert, kicks off a powerful 12-part series on stress — what it really is, how it shows up in the body, and why it’s not a personal failing.
In this episode, Dr. Novitsky reframes stress as a physiological signal, not a flaw. You’ll learn the science behind the HPA axis, the real impact of chronic cortisol, and how simple practices like breathwork, strength training, and time in nature can help you regulate and thrive. Plus, she teases a free stress-type quiz coming in the next episode to help you personalize your approach.
🧠 Key Points Covered
• Stress Is Information
Stress is not the enemy — it’s a body signal that communicates where you are and what you need. Learn to identify where you carry it and how it manifests uniquely for you.
• HPA Axis 101
Understand how the hypothalamic-pituitary-adrenal (HPA) axis influences your hormones — especially cortisol — and how it affects your blood pressure, blood sugar, mood, memory, and focus.
• Chronic Load, Real Costs
Prolonged stress can lead to insulin resistance, hypertension, and cognitive decline. But early regulation and nervous system care can change your health trajectory.
• Regulation Beats Willpower
Trying to “push through” stress often backfires. Instead, learn how to soothe your nervous system so your habits can actually stick.
• Go-To Tools for Daily Recovery
Simple but powerful tools like diaphragmatic breathing, mindfulness, strength training, and being in nature restore your baseline and build resilience.
• Perimenopause & Stress
Hormonal shifts can amplify your stress response. Prioritize muscle, protein, recovery, and self-compassion during this phase.
Take the Quiz Now and discover your unique stress type and match targeted tools to your patterns!
⏱️ Timestamps
00:00:00 – Introduction and summer recap (Japan, Portugal)
00:00:43 – Announcing the 12-episode stress series
00:01:14 – Boundless Life cohort experience
00:02:29 – From stress workshop to episode roadmap
00:03:11 – Research base & screening tool overview
00:03:42 – Understanding the HPA axis
00:04:46 – Reframing stress as feedback
00:05:07 – Stress scale and arousal zones
00:06:12 – Befriending stress signals
00:06:55 – Why proactive stress care protects health
00:07:27 – Regulation vs. willpower
00:08:10 – “Spa” analogy for nervous system downshifting
00:09:02 – How stress disrupts sleep, nutrition, and training
00:10:07 – Physiology deep dive continued
00:11:00 – HPA mechanics in daily life
00:12:06 – Health consequences of chronic cortisol
00:13:01 – Chronic stress & insulin resistance
00:14:05 – Cardiovascular and cognitive effects
00:16:02 – Stress in perimenopause
00:16:45 – Tools: breath, mindfulness, strength, nature
00:17:28 – Portugal routines: morning workouts outdoors
00:18:09 – Recognizing rising stress and intervening early
00:19:02 – Additive stressors & compassionate audits
00:19:25 – Befriending stress to reclaim agency
00:20:08 – Personal daily regulation strategies
00:21:11 – Consistency beats intensity
00:21:53 – Intro to six distress types
00:22:25 – Quiz announcement for next episode
00:22:47 – Closing and teaser for Part 2
📲 Follow Dr. Ali Novitsky
TikTok | Instagram | Facebook | YouTube
💼 Work with Dr. Ali
💪 Beginner Strength Training Program – 12 months for just $199!
🔥 Transform® 10.0 – Enrollment is open! Early Bird Pricing Until October 1 - bonus content available now
🧘 Total Fitness Program – A 12-month mind-body transformation
🧪 Get 15% off InBody Models (USA/Canada) – Small referral commission may apply
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)
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
🎯 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
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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.
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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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• 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
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• Beginner Strength Training Program – 12 months for only $199! Enroll TODAY
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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?
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• 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
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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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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
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
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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.
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Connect with Dr. Novitsky on:
• TikTok
• YouTube
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• Spotify
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 engaging episode of the Metabolism, Muscles, & Mindset Podcast, Dr. Ali Novitsky dives deep into the concept of vibrational energy — explaining how it influences our emotional, physical, and spiritual well-being.
Drawing from her recent experience at Miraval in Tucson, she shares how environments and interpersonal interactions affect our energy levels.
Dr. Novitsky breaks down how low vibrational energy can stem from gloomy settings, draining relationships, and unregulated emotions, while also offering practical strategies to raise your energy. From embracing curiosity instead of judgment and valuing genuine rest, to managing stress through movement, deep breathing, and mindfulness practices, she guides listeners in the art of energy elevation.
By understanding and nurturing your energy, you’re better equipped to tap into your intuition, set healthy boundaries, and foster a higher state of consciousness.
Key Points
- Defining Vibrational Energy: Dr. Novitsky explains that vibrational energy isn’t “woo” but rooted in physics — it’s the natural force behind our intuition and overall well-being.
- Environmental Impact: Dark, draining settings and judgmental relationships can lower your energy, while vibrant, positive environments uplift you.
- Curiosity vs. Judgment: Shifting from judgment to curiosity not only raises your energy but also opens up healthier interactions.
- Rest & Boundaries: Beyond sleep, incorporating deliberate periods of rest and setting boundaries are essential to recharge your emotional and spiritual energy.
- Mind Management: Techniques such as journaling, deep breathing, and mindful movement help manage thought spirals and regulate emotional intensity.
- Community Influence: Surrounding yourself with high-vibe, supportive people plays a crucial role in maintaining and boosting your vibrational energy.
Timestamps
00:02 – Dr. Novitsky introduces the episode and shares her backstory from Miraval, setting the stage for exploring vibrational energy.
01:58 – An explanation of vibrational energy unfolds, emphasizing how different environments can either elevate or drain your energy.
04:17 – A vivid description of low-vibe settings illustrates how surroundings—like a dark, gray town—can impact your emotional state.
06:28 – The discussion shifts to the power of curiosity over judgment, highlighting how a mindset shift can improve your energy flow.
08:29 – Emphasis on the importance of rest and establishing boundaries to prevent burnout and maintain high energy.
10:16 – Practical techniques are introduced for managing the mind, including deep breathing and movement as tools for emotional regulation.
12:43 – Dr. Novitsky discusses the role of emotional regulation and introduces a stress scale to gauge and manage emotional intensity.
14:32 – Grounding techniques are shared, detailing how to process overwhelming emotions by recognizing and naming them.
16:40 – Strategies for handling intense emotions through brief distractions and mindful awareness are outlined.
19:09 – The importance of choosing high-vibe relationships is stressed, reinforcing the idea that who you surround yourself with significantly influences your energy.
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Work with Dr. Ali
• Beginner Strength Training Program – 12 months for only $199! Enroll TODAY
• Transform® 9.0 – Enrollment is now open! Kickoff on May 5th; start bonus content today. Learn more HERE
• Total Fitness Program – A 12-month mind and body fitness experience. Enroll HERE
• The Fit Collective® is affiliated with InBody USA and Canada. Click HERE for 15% off select models (small referral commission may apply).
