Episodes

  • 237: The Somatic Stress Scale Explained

    237: The Somatic Stress Scale Explained
    Oct 30 2024
    Episode II of The Stress Series: The Somatic Stress Scale Explained - How to Identify and Manage Your Stress Hello, everyone! It's fantastic to be back this week as we dive into the next part of our series on stress. In our first episode, we explored the physiological response to stress and discussed how stress itself isn't inherently bad. However, too much stress can lead to negative physiological responses. Today, we're going to delve deeper into managing stress by introducing a powerful tool: the stress scale. In this episode, Dr. Ali Novitsky, obesity medicine expert and exercise guru, guides listeners through the concept of the stress scale, a tool inspired by Dialectical Behavioral Therapy (DBT). This episode explores how this scale can help identify and manage stress levels effectively. With the stress scale, it's not just about numbers; it’s about recognizing the unique symptoms experienced at various stress levels and using that awareness to improve interpersonal relationships and overall well-being. To illustrate the impact of stress on daily life, Dr. Novitsky shares a personal story about her dog, whose schedule gets thrown off after boarding. This leads to early morning wake-ups and disrupted sleep, contributing to increased stress levels for Dr. Novitsky herself. This relatable story highlights how seemingly small, everyday events can impact our stress scale and overall state of well-being. The stress scale ranges from 1 to 10, with 1 being the lowest level of stress and 10 the highest. Here’s a quick look at each level: 1: Complete relaxation, like a sun-induced daze on a beach.2: Rested state with mild thoughts and feelings, without significant decisions.3: Awareness and light social interaction, maybe a casual conversation.4: Decision-making and more body movement, actively engaged.5: Potential conflict with noticeable fidgeting and body movements.6: Sarcasm, signaling a desire to disengage socially.7: Physiological symptoms like a higher heart rate and faster breathing.8: Reactivity with out-of-proportion responses to minor triggers.9: Isolation and complete avoidance of social interactions.10: Extreme stress, leading to yelling and strong emotional expression. Creating a personalized somatic stress scale requires time and mindfulness. Dr. Novitsky recommends using a piece of paper labeled 1 through 10 and noting specific symptoms at each level. Involving a partner can make this process even more insightful, as they can observe and help identify behaviors that may go unnoticed. Understanding your stress scale helps manage stress effectively: 7 or above: Use distraction techniques to lower stress levels.4 to 6: Employ daily emotional regulation tools to stay productive.4 or below: Focus on rest and recovery to recharge. Resources: The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠. Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠. Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠. Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠. Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠. Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ Subscribe to The Metabolism, Muscles, and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠ *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
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    18 mins
  • 236: Understanding Stress and Its Impact on Your Body

    236: Understanding Stress and Its Impact on Your Body
    Oct 23 2024
    In the latest episode of "Metabolism, Muscles, and Mindset," host Ali Novitsky, MD, an obesity medicine doctor and fitness guru, delves into the intricate relationship between stress and health. This episode marks the beginning of a three-part series dedicated to understanding stress, its physiological impacts, and effective management strategies. 00:00:00 - Introduction and Episode Overview 00:00:11 - Recent Travels and Conferences 00:00:32 - Stress and Health: An Overview 00:00:53 - Upcoming Episodes Breakdown 00:01:04 - Episode 1: Stress and Your Body 00:01:35 - Episode 2: Understanding Your Stress Scale 00:01:57 - Episode 3: Finding Your Thrive Zone00:02:07 - Personal Story: Empathetic Daughter 00:02:50 - Impact of Stress on Others 00:03:21 - Ownership of Stress Response 00:03:42 - The Science of Stress Response 00:04:14 - Cortisol and Its Impact 00:05:08 - High Stress Responders and Weight Loss 00:06:03 - The Role of Cortisol in Blood Sugar Regulation 00:07:08 - Chronic Stress and Burnout 00:08:02 - Cortisol and Insulin Interaction 00:09:39 - Stress, Sleep, and Blood Sugar 00:10:41 - Stress Scale and Sleep Deprivation 00:11:14 - Types of Stress Responders 00:12:12 - Genetic Factors in Stress Response 00:13:02 - Tools for Managing Stress 00:14:17 - Personal Experience with Stress Modeling 00:15:10 - Managing Stress Productively 00:15:51 - Importance of Stress Management 00:16:02 - Cognitive Behavioral Therapy (CBT) and Stress 00:16:24 - Dialectical Behavioral Therapy (DBT) and Stress 00:17:07 - Interpersonal Communication and Stress 00:17:49 - Recap and Episode 2 Preview 00:18:52 - Program Offerings and Conclusion Resources: The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠.Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠.Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠.Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠.Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠.Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠ *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
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    20 mins
  • 235: Optimal Weight Loss Part 3

    235: Optimal Weight Loss Part 3
    Oct 16 2024

    In this episode, Dr. Ali Novitsky dives deep into the often-overlooked side of weight loss: tracking progress the right way. Discover why every week won’t be a weight-loss week, and how set points, plateaus, and the power of patience play pivotal roles in achieving long-term success. Dr. Novitsky shares eye-opening insights on how to celebrate non-scale victories, why tracking muscle and fat composition beats relying solely on a traditional scale, and the crucial role of protein and sleep in weight management. Tune in to learn why the journey is just as important as the destination, and how embracing realistic expectations can transform your mindset—and results—for the better.

    00:00

    Introduction: Importance of Tracking Progress

    02:26

    Understanding Set Points and Plateaus

    03:45

    Using an InBody Scale for Accurate Progress Tracking

    09:35

    Troubleshooting Lack of Progress: Addressing Blind Spots

    16:12

    Factors to Consider in Troubleshooting: Alcohol, Sugar, Sleep, Stress, and Exercise

    18:59

    Optimal Weight Loss: Slow and Long-Term Focus on Muscle Maintenance

    Resources:

    • The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠.
    • Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠.
    • Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠.
    • Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠.
    • Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠.
    • Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠
    • Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠

    *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
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    22 mins
  • 234: Optimal Weight Loss Part 2

    234: Optimal Weight Loss Part 2
    Oct 9 2024

    In this episode, Dr. Ali Novitsky breaks down the science of sustainable weight loss by focusing on the critical balance between nutrition, metabolism, and strength training. If you’re wondering why your efforts might not be yielding the results you expect, this episode will help you understand how to optimize your approach.

    Dr. Novitsky explains why achieving a calorie deficit is essential for weight loss and how your basal metabolic rate (BMR) plays a crucial role in determining the right deficit for you. She shares the importance of proper nutrition during weight loss, warning against the risk of muscle loss if strength training and balanced macronutrients aren’t prioritized.

    Listeners will also learn that exercise alone isn't enough for effective weight loss—nutrition is key. Dr. Novitsky emphasizes the value of conducting a nutrition audit to understand your current eating habits and make necessary adjustments. She walks through strategies to balance protein, carbohydrates, and fats for optimal results while also introducing mindful nutrition and intuitive eating as alternative, less structured approaches.

    This episode offers practical, science-backed strategies to guide you on your journey to sustainable fat loss, without compromising strength or muscle mass.

    Resources:

    • The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠.
    • Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠⁠learn more HERE⁠⁠⁠⁠.
    • Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠.
    • Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠⁠⁠⁠HERE⁠⁠⁠⁠.
    • Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠.
    • Follow Dr. Ali Novitsky on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ | ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ | ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ | ⁠⁠⁠⁠YouTube⁠⁠⁠⁠
    • Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ | ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠

    *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
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    24 mins
  • 233: The Sleep-Energy Connection: Unleashing Your Full Potential

    233: The Sleep-Energy Connection: Unleashing Your Full Potential
    Oct 2 2024

    In this episode, Dr. Ali Novitsky uncovers the vital link between sleep and energy. Learn how your sleep habits impact your mental, physical, and emotional well-being—and why it's the secret key to high-vibe energy. From creating the perfect wind-down routine to understanding how your organs recover during rest, Dr. Novitsky dives into practical tips and personal stories to help you prioritize quality sleep. Whether you're managing stress, juggling shifts, or simply looking to feel your best, this episode will empower you to harness the magic of rest for a more energized and balanced life.


    Resources:

    • The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠⁠Enroll TODAY⁠⁠⁠.

    • Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠⁠learn more HERE⁠⁠⁠.

    • Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠⁠HERE⁠⁠⁠.

    • Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠⁠⁠HERE⁠⁠⁠.

    • Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠⁠Learn more HERE⁠⁠⁠.

    • Follow Dr. Ali Novitsky on ⁠⁠⁠TikTok⁠⁠⁠ | ⁠⁠⁠Facebook⁠⁠⁠ | ⁠⁠⁠Instagram⁠⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠

    • Subscribe to The Muscles and Mindset Podcast on ⁠⁠⁠Spotify⁠⁠⁠ | ⁠⁠⁠Apple Podcasts⁠⁠⁠

    *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
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    20 mins
  • 232: Unlocking Your Body Type: The Secret to Optimal Weight Loss Part 1

    232: Unlocking Your Body Type: The Secret to Optimal Weight Loss Part 1
    Sep 25 2024

    In this episode, Ali Novitsky introduces the three-part optimal weight loss series and focuses on the topic of evaluation. She discusses the importance of understanding the client's motivation for weight loss, their history of dieting, and their body type. Ali explains the concept of leptin resistance and its impact on weight loss. She also emphasizes the use of an in-body scan to assess muscle mass and body fat percentage. Ali concludes by discussing realistic expectations for weight loss and the importance of preserving muscle mass.


    Resources:

    • The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠.

    • Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠⁠learn more HERE⁠⁠.

    • Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠⁠HERE⁠⁠.

    • Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠⁠HERE⁠⁠.

    • Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠⁠Learn more HERE⁠⁠.

    • Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠

    • Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts⁠⁠

    *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
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    26 mins
  • 231: Breaking the Stigma: Can You Ever Stop GLP-1 Agonists After Weight Loss?

    231: Breaking the Stigma: Can You Ever Stop GLP-1 Agonists After Weight Loss?
    Sep 18 2024

    "Am I going to be on it forever? That's always what they say." Ever wondered if you can stop GLP-1 agonists after reaching your weight loss goal? This episode is for you. In part three of our GLP-1 series, Dr. Ali Novitsky busts myths, addresses fears, and dives deep into one of the most important questions in obesity medicine: What happens after the weight is gone? 🧠 From stigma to science — Dr. Novitsky breaks down why some people stay on GLP-1s long-term and why others might come off. 💡 Key insights on mindset — Learn how lifestyle changes and mental shifts are just as important as the medication. 🔥 Real Talk — There’s no shame in using medication to support your weight loss and metabolic health journey.
    Resources:

    • The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠Enroll TODAY⁠.

    • Nutrition Training Program for Healthcare Professionals is enrolling now! You can ⁠learn more HERE⁠.

    • Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details ⁠HERE⁠.

    • Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist ⁠HERE⁠.

    • Transform® 9.0 enrollment is now open! Get started with your bonus content today. ⁠Learn more HERE⁠.

    • Follow Dr. Ali Novitsky on ⁠TikTok⁠ | ⁠Facebook⁠ | ⁠Instagram⁠ | ⁠YouTube⁠

    • Subscribe to The Muscles and Mindset Podcast on ⁠Spotify⁠ | ⁠Apple Podcasts⁠

    *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
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    22 mins
  • 230: Understanding GLP-1 Agonists: Addressing the Myth of Non-Responsiveness

    230: Understanding GLP-1 Agonists: Addressing the Myth of Non-Responsiveness
    Sep 11 2024

    "It's not that we have non-responders. It's that we have unrealistic expectations." - 00:20:38


    A Personal Insight from Greece: Aligning Your Environment with Your Energy

    Dr. Novitsky begins by sharing a story from her trip to Greece, where the simplicity of her surroundings inspired her to declutter her home. This serves as a metaphor for aligning one's environment with their energy and current needs.


    Common Concerns About GLP-1 Agonists

    Dr. Novitsky discusses why people often struggle with GLP-1 agonists. Two main reasons stand out: confusion over how to balance medication with nutrition and exercise, often accompanied by shame, and the belief that they are "non-responders" to the medication.


    How a Nutrition Audit Can Help

    For those who feel they are non-responders, Dr. Novitsky introduces the concept of a nutrition audit. By tracking food intake without changes for a week, clients can gather data on calories, protein, carbs, fat, fiber, and added sugars. This helps uncover what might be hindering progress.


    The Importance of Caloric Deficits and BMR

    Dr. Novitsky explains that GLP-1 agonists don't guarantee weight loss. Weight loss still requires a caloric deficit, which means consuming fewer calories than one's basal metabolic rate (BMR). Many mistakenly believe they’re in a deficit when they’re not, leading to frustration.


    Leptin Resistance and Weight Loss Struggles

    The episode dives into leptin resistance, a condition that can make weight loss harder, even when someone is consuming fewer calories. Leptin plays a role in hunger and metabolism, and resistance to it may be a reason some struggle with weight loss.


    Patience and Realistic Expectations

    Dr. Novitsky stresses patience when using GLP-1 agonists, explaining that weight loss varies by individual. Inflammation, body composition, and initial body fat all play a role in determining how quickly one may lose weight. She advises setting realistic goals to avoid discouragement.


    Looking Ahead

    Dr. Novitsky wraps up by encouraging listeners to reflect on their own journey, asking them to consider if any of the factors discussed apply to their experience. She teases upcoming episodes that will provide further insights into GLP-1 agonists and weight loss strategies.


    Resources:

    • The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.

    • Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.

    • Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.

    • Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.

    • Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.

    • Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube

    • Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts

    *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
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    22 mins