The Metabolism, Muscles, and Mindset Podcast

Summary In this episode of "Muscles and Mindset" with Ali Novitsky MD, she delves into the significance of permitting oneself to experience negative emotions without acting upon them. Dr. Ali shares insights on leaning into discomfort as a means of emotional healing, advocating for sitting with discomfort rather than impulsively escaping it. She provides practical guidance on recognizing early str...

Summary Obesity Medicine Expert. Dr. Ali Novitsky, explores the fascinating science behind the hormone Leptin and its crucial role in suppressing the hunger cue in this episode of the "Muscles and Mindset" podcast. She delves into the concept of Leptin resistance, shedding light on why some individuals struggle to lose weight despite being in a calorie deficit. Dr. Ali explains how Leptin resistan...

Summary In this episode of "Muscles and Mindset", Dr. Ali Novitsky, Obesity Medicine expert shares useful advice and effective tactics to empower listeners to make informed decisions regarding their nutrition and lifestyle. She explores the impact of exercise on hunger, highlighting that its effects can vary from person to person. While some individuals may experience an increase in hunger after e...

Summary In this episode of the "Muscles and Mindset" podcast, Ali Novitsky MD dives deep into the fascinating science of hunger. She starts by sharing her personal experience with having a big appetite and how it led her to explore the genetics of hunger. Dr. Ali explains that hunger actually has a genetic component, specifically related to the MC4R gene, which affects our satiety levels. She reve...

Summary Dr. Ali Novitsky, an obesity medicine expert, explores the topic of GLP-1 weight loss medications and how to avoid muscle loss that are commonly associated with these medications. She starts with the utilization of GLP-1 agonists, specifically Ozempic and Mounjaro, in the realm of obesity medicine.  Dr. Novitsky sheds light on the need for a comprehensive approach to weight management...

Fat Loss 101: Building Muscle and Mindset   Summary   In this episode, Dr. Ali Novitsky, obesity medicine expert, dives into the topic of fat loss and how to achieve optimal weight loss by maintaining muscle mass and losing body fat. She starts by sharing her experience of starting a TikTok account to engage with her audience and address their confusion about weight loss and the old rule...

Muscle Gain 101 Welcome back to another episode of Muscles and Mindset with obesity medicine expert, Ali Novitsky MD! In this week's episode, we're going to dive into the fundamentals of muscle gain and discuss simple strategies to optimize our muscle mass. But before we get into the nitty-gritty, let me share a little story with you. When we were brainstorming the name for this podcast, we wanted...

Summary   For the first podcast of 2024, Dr. Matthea Rentea takes over the mic and asks Dr. Ali Novitsky all of the questions you've been wanting to know.  She elicits Dr. Ali's personal journey to optimal health and how the secret to helping people love exercise.  She discusses her approach to nutrition and fitness, emphasizing the importance of individualized programming. Ali also...

Create a ‘don’t do’ list in 2024. This list has at least three things that you did in 2023 that don’t fulfill your core desires and that you will no longer do in 2024. Honoring your core desires and setting boundaries to protect them is what we want in 2024 – this is how you’ll start living your best life. In this episode, I talk about creating a ‘don’t do’ list, give examples that might go on you...

A ten-minute HIIT workout is enough. Gone are the days we need to slog through a long, moderate workout that doesn’t make us feel good… and deep down, we know we won’t stick to it. It’s time to become a ten-minute workout person. Work out smarter, not harder, and create long-lasting body composition changes. In this episode, I talk about how long to work out for and when, the dangers of overexerci...

It’s safe to meet your needs, especially in this world where we’re more accustomed to putting others first. It helps us communicate better and be true to who we really are. Talk to others about your needs, put yourself first, and heal what wasn’t met in your childhood. In this episode, I’m talking about why we need to prioritize ourselves, how saying "yes" to ourselves can change our lives, and wh...

It’s not uncommon to find ourselves shouldering the blame for things that were never truly our vault. What if we approached these situations with a different perspective? What if we embraced self-compassion as a catalyst for growth and healing instead of berating ourselves for our supposed errors? In this episode, I’m talking about making errors, the need for control, what happens when we have sel...

You have permission to create the most authentic expression of you. Yes, even if you feel stuck in your career. And yes, even if you’re ready to shift gears into what you truly want. I’m joined by Dr. Chelsea Turgeon to talk about vulnerability, choosing your authentic self, and what your life after medicine might look like.   How to Live With Your Authentic Self Get to the place where you ca...

Macro-calculated eating is often discounted as difficult and impossible to get right. So, let’s simplify it. In this episode, I explain the three different ways of eating: intuitive, mindful, and calculated macros, because to understand macros, you need to understand the rest of them. Then, I tell you how to determine your basal metabolic rate, set your macros, and how long you need to eat your ma...

Breathwork helps us connect with ourselves on a much deeper level. My guest, Brenda Winkle, is a breathwork coach, empath, and intuitive – and she’s someone I’ve worked with personally. In this episode, we talk about the power of breathwork, the body’s energetic fields, how empaths can protect their energy, and how to raise your vibration.   The Body’s Energetic Fields Mental Field: For most...

Becoming a good mother starts with healing yourself and becoming the type of person you needed when you were a child. My guest, Heather Chauvin, joins me to discuss the reality of emotionally vulnerable parenting. From the understanding that you are your child’s guide through life to creating your emotional state, being a good mother is a conscious choice we all make daily.   How to Become th...

How do you stay emotionally regulated as a parent? If you’re anything like me, it can actually be quite difficult, especially when you have other things going on in your life. It’s important to create a sense of peace and balance in your life. In this episode, I’m talking about my own recent experiences in parenting and how I’m learning to regulate my emotions better by focusing on my emotional, m...

Boundaries start with yourself. When we’re able to set and maintain self-boundaries, we are more capable of setting them with other people and in other areas of our lives. In this episode, I’m talking about how to set self-boundaries and what this looks like. I’m also diving into how to honor other people’s boundaries, setting boundaries without overthinking, and what happens when you embrace your...

I hold my younger self with such gratitude. She went through so much, learned so much, and dealt with so much – and every piece of this, all good, bad, beautiful, and ugly, all planted the seeds of growth for me to be who I am today. This episode is a dedication to my younger self and an invitation for you to connect with and feel gratitude for your younger self, too.   Key Takeaway  If...

Vegetarian sources of protein are often nutritionally dense, providing a wide variety of the nutrients and macros that we need in our diet. However, it’s important to understand that vegetarian proteins have different macro values than animal sources and are often much higher in carbohydrates per serving. In saying that, there are some advantages to eating a vegetarian diet when it comes to body c...

Stop comparing yourself to other people! It’s time to weigh in on yourself. The era of relying on the scale, on someone else’s body, or on society’s judgment is over. What’s in is relying on yourself. Your intuitive feelings about your body are the most important thing in the world when it comes to how you look and what you weigh. In this episode, I’m talking about self-judgment and the only numbe...

Let’s think about our health from a totally different angle today. We often talk about optimal health from a mental, emotional, or physical position. Lately, I’ve been thinking more about well-being in terms of energetic health. So let’s discuss energetic health and what it means to really take care of it!   Managing your energetic health requires you to: Understand what your natural energeti...

Disappointment comes up when things don’t unfold as we expected them to. It could be our own personal journeys, relationships, or other unforeseen circumstances. These feelings are hard and heavy, but there is a way to navigate through them. In this episode, I dive into the heart of disappointment, shedding light on why it happens and how it affects us, and give you some practical steps on how to...

Emotional eating is when we eat for something other than nourishment – usually to fulfill some kind of emotional need. Emotional eating is extremely common, and the emotions associated with it are usually relentless, fast, and often stemming from childhood. In this episode, I’m breaking down what these emotions are and how we can better manage these emotions.   The Predisposed Emotions of Emo...

When making body composition changes, it's important to have a long-term plan. This means finding behaviors you can stick to for the long haul, even when feeling discouraged. Remember that weight is not the only measure of health. Other methods to measure body composition changes don’t involve the scale. Let’s discuss.   Effective Methods for Body Composition Measurement Use an in-body scan f...