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 Hygiene & Healthy Living
Episodios
  • 263: DNA-Informed Health and Fitness Strategies - Genetic Insights

    263: DNA-Informed Health and Fitness Strategies - Genetic Insights
    May 21 2025
    The FIT Collective Genetic Insights Series – Episode 1Understanding Genetics, Stress & Weight with Dr. Ali NovitskyDr. 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.Timestamps00:00:00 - Introduction and Personal Story00:01:00 - Understanding Cortisol and Stress00:04:00 - Genetic Testing Insights00:05:30 - Cortisol and Weight Management00:08:00 - COMT Variants and Dopamine00:10:00 - Dopamine Receptor Genes00:11:00 - Strategies for Managing Genetics00:12:00 - Genetics Program Announcement00:13:00 - Custom Recommendations Based on Genetics00:15:00 - The Role of Serotonin and Oxytocin00:16:00 - Genetic Influences on Eating Behaviors00:18:00 - Stress Response and Emotional Eating00:20:00 - The Importance of Awareness00:22:00 - BDNF and Exercise00:23:00 - Micro-Dosed Lithium and Mood00:24:00 - Genetic Predispositions to Worry00:25:00 - Empowerment Through Genetic Awareness00:26:00 - Preview of Next Episode on Eating Genetics00:27:00 - Enrollment for Genetics Program00:28:00 - Closing RemarksWork 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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    29 m
  • 262: Stress-Induced Hunger: Tools and Insights

    262: Stress-Induced Hunger: Tools and Insights
    May 8 2025
    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 ResponsesDr. 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 HormonesAdrenaline (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 StressShort-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 ComponentsCoping 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 EatingSomatic 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 InsightManaging 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 ThoughtThere’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.Timestamps00:00:22 - Overview of Stress and Hunger00:00:52 - Individual Responses to Stress00:01:25 - Genetics and Stress Response00:01:46 - Acute vs. Chronic Stress00:02:06 - Hormones Involved in Stress Response00:02:28 - Adrenaline and Acute Stress00:03:43 - Cortisol and Chronic Stress00:05:00 - Insulin and Blood Sugar00:05:20 - Ghrelin and Hunger00:06:13 - Weight Loss and Stress00:06:47 - Leptin and Satiety00:07:30 - Leptin Resistance Explained00:08:02 - Normal Weight Obesity00:09:05 - Critique of BMI00:10:12 - Leptin Resistance and Metabolic Rate00:11:22 - Chronic Dieting and Leptin Resistance00:12:01 - Summary of Hormones and Stress00:13:43 - Genetic Component of Emotional Eating00:18:09 - Empathy and Emotional Eating00:21:09 - Identifying Patterns of Stress Eating00:24:08 - Recognizing Stress Levels00:25:01 - Stress Scale and Emotional Regulation00:27:07 - Chronic Stress and Hunger00:29:04 - Positive Stress and Dysregulation00:30:09 - Conclusion and Final ThoughtsFollow Dr. Ali Novitsky on Socials⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠Work 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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    31 m
  • 261: Energy and Physical Health - Energy For Optimal Health Series

    261: Energy and Physical Health - Energy For Optimal Health Series
    Apr 17 2025
    SummaryWelcome 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 consistencyFollow Dr. Ali Novitsky on Socials⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠Work 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
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    30 m
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