The Muscles & Mindset Podcast By cover art

The Muscles & Mindset Podcast

By: Ali Novitsky MD
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  • Summary

  • 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.
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Episodes
  • 211: A Dance with Discomfort: Personal Growth in Uncomfortable Situations

    211: A Dance with Discomfort: Personal Growth in Uncomfortable Situations
    May 1 2024
    A Dance with Discomfort: Personal Growth in Uncomfortable Situations In this episode, obesity medicine and weight loss expert, Ali Novitsky MD dives into the themes of discomfort, personal growth, and the power of embracing awkward situations. Ali starts by sharing her recent experiences speaking at two significant events: the Institute of Physician Wellness in Tucson, Arizona, and the Prosperity Conference in Puerto Rico. These opportunities allowed her to discuss emotional regulation and optimal health strategies, which set the stage for the personal reflections she shares with you today. The core of this episode revolves around a poignant story from her daughter's 6th grade cotillion dance. Despite the excitement surrounding the event, Ali's daughter found herself overwhelmed and uncomfortable, primarily due to her introverted nature and the pressures of social expectations. This situation led to a deeper discussion on how to handle discomfort and the choices we make to either stay in an uncomfortable situation, or leave to seek comfort. Drawing parallels between a daughter's story and Dr. Ali's experience at the conferences, she explores how stepping out of one's comfort zones can lead to growth and unexpected positive outcomes. She recounts feeling out of place initially at the events but how staying open to the experience led to making new connections and enjoying enriching interactions. Furthermore, Dr. Ali touches on the importance of community and support systems, both in personal and professional settings. She introduces her new GLP-1 Optimal Weight Loss Program, emphasizing the significance of community in achieving and maintaining health goals. This program is designed to provide comprehensive support through medication, lifestyle adjustments, and emotional regulation. To conclude, Dr. Ali encourages all listeners to reflect on their own experiences with discomfort and the opportunities these moments provide for personal development and deeper connections with others. Whether it's navigating a social event or joining a new community, embracing discomfort can lead to fulfilling and transformative outcomes. Subscribe to Muscles & Mindset today to continue your journey toward personal and professional fulfillment. Remember, it's never too late to step out of your comfort zone and discover what you're truly capable of achieving. Timestamps 00:00:02 - Introduction and Recent Events Recap of recent speaking engagements and personal anecdotes. 00:01:16 - Sixth Grade Dance Story A detailed story about the speaker's daughter's experience at a dance, focusing on social discomfort and emotional support. 00:05:20 - Personal Reflections on Social Discomfort The speaker reflects on their own experiences of discomfort at conferences compared to their daughter's at the dance. 00:10:07 - Learning and Growth Through Discomfort Discussion on the importance of acquiring tools to handle discomfort and how it leads to personal growth. 00:12:25 - Community and Business Initiatives Introduction to the speaker's business communities and upcoming programs, emphasizing the value of community support. 00:15:27 - Launching the GLP-1 Optimal Weight Loss Program Details about a new weight loss program that incorporates medication, lifestyle changes, and emotional support. 00:18:40 - Personal Growth and Networking Reflections on personal growth through networking and stepping out of comfort zones at conferences. 00:20:28 - Invitations to Join Programs A rundown of various programs offered by the speaker, including fitness, wellness, and professional development opportunities. Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link is now open. Sign up 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*
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    23 mins
  • 210: Confronting Our Inner Bullies: Strategies for Overcoming Self-Sabotaging Beliefs

    210: Confronting Our Inner Bullies: Strategies for Overcoming Self-Sabotaging Beliefs
    Apr 26 2024
    Tackling Our Big Bully Beliefs In this enlightening episode of "Muscles and Mindset," Dr. Ali Novitsky delves into the intricate world of our internal dialogues and examines how they can often morph into personal bullies, hindering our health and wellness journeys. Through insightful discussion, Dr. Novitsky sheds light on the common "bully beliefs" that many individuals wrestle with and offers practical strategies for reframing these thoughts to foster a positive progression. All-or-None Thinking The episode opens with an acknowledgment of the fact that individuals are their most frequent conversation partners, highlighting the importance of nurturing a kind and supportive internal dialogue. Dr. Novitsky then navigates through a series of self-sabotaging beliefs starting with all-or-none thinking, emphasizing the need to abandon this black-and-white perspective in favor of embracing the nuanced realities of life. Should Statements, Jumping to Conclusions, & Personalization Moving forward, the concept of "should" statements is addressed, with Dr. Novitsky advocating for the replacement of "should" with "could" to cultivate a mindset of growth and openness. The discussion progresses to the pitfalls of jumping to conclusions and personalization, where Dr. Novitsky encourages listeners to adopt curiosity over fear and to distinguish between what is and isn't within their control. Disqualifying the Positive Additionally, the episode tackles the tendencies to disqualify positive achievements and succumb to a negative mental filter. Dr. Novitsky stresses the importance of acknowledging and celebrating successes, as well as focusing on the positive aspects of experiences rather than being overshadowed by negativity. Throughout the episode, Dr. Novitsky enriches the dialogue with personal anecdotes, including a relatable story about the learning experience from being scammed while purchasing Taylor Swift tickets, illustrating the power of reframing experiences and practicing self-forgiveness. In conclusion, Dr. Novitsky invites listeners to introspect on their own bully thoughts and apply the discussed strategies to regain control over their well-being. Moreover, the episode features an exciting announcement about the launch of the Optimal GLP-1 Weight Loss program, a collaborative effort with fellow obesity medicine specialists designed to offer comprehensive support in nutrition, exercise, mindset, and emotional regulation. Listeners are encouraged to check out the link in the comments for more information on the new program and to tune in for future episodes of "Muscles and Mindset" for more insights on enhancing health and fitness. Timestamps 00:00:03 - Introduction and Thought Spirals 00:00:25 - Addressing Bully Beliefs 00:01:08 - Personal Updates and Travel Plans 00:01:50 - Coaching Softball and Learning to Slide 00:02:22 - All-or-None Thinking 00:03:29 - Making the Next Best Decision 00:04:53 - The "Should" Statements 00:06:40 - Decision Fatigue and Indecisiveness 00:07:56 - Emotional Regulation and Jumping to Conclusions 00:09:31 - Curiosity Over Conclusions 00:10:57 - Disappointment and Reframing 00:13:47 - Personalization and Control 00:15:03 - Different Results Require Different Actions 00:16:06 - Setting Boundaries and Personalization 00:17:09 - Qualifying the Positive 00:18:44 - Mental Filters and Event Ruiners 00:19:39 - Recap and Strategies Against Bullying Thoughts 00:20:23 - Launch Announcement for Optimal GLP-1 Weight Loss Program Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link is now open. Sign up 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*
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    22 mins
  • 209: Science of Weight Loss Plateaus & How to Overcome Them

    209: Science of Weight Loss Plateaus & How to Overcome Them
    Apr 17 2024
    In a compelling episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the challenging topic of weight loss plateaus, with a specific focus on the impact of GLP-1 agonist use. This discussion is not limited to those using GLP-1 agonists but extends to anyone facing a weight loss plateau. Rethinking Weight Loss Plateaus Dr. Novitsky begins by redefining weight loss plateaus, encouraging listeners to view them not as setbacks but as opportunities for reflection and adjustment in their weight loss journey. She outlines a plateau as a period where no weight change is observed for about six weeks, despite consistent efforts, emphasizing the body's adaptation process during this phase. GLP-1 Agonists and Weight Management The episode highlights the role of GLP-1 agonists as one of the four pillars of obesity medicine, which also include nutrition, exercise, and mindset. Dr. Novitsky stresses that while GLP-1 agonists can significantly aid in weight loss, they should be integrated with the other three pillars for effective weight management. Breaking Through Plateaus Strategies for overcoming plateaus are shared, with a special emphasis on the importance of maintaining or even increasing muscle mass. Dr. Novitsky discusses how muscle mass affects basal metabolic rate and how strength training and proper nutrition can help maintain muscle, thereby aiding in breaking through weight loss plateaus. Importance of Nutrition and Exercise A strategic approach to nutrition and exercise is deemed crucial. Dr. Novitsky recommends an average protein intake and a regular strength training routine to maintain muscle mass without excessively increasing hunger. The Impact of Mindset A significant portion of the episode is dedicated to the mindset required for successful weight loss, including the importance of long-term commitment and aligning thoughts with weight loss goals. Dr. Novitsky also addresses the societal stigma and misconceptions surrounding the use of GLP-1 agonists for weight loss. Webinar and Weight Loss Program Dr. Novitsky announces an upcoming webinar on April 19th, 2024 to further discuss the topics covered in the podcast and introduce the new GLP-1 Optimal Weight Loss Program. This program offers a comprehensive approach to tackle weight loss, starting May 1st, by working directly with obesity medicine physicians. Episode Conclusion The episode provides a thorough examination of weight loss plateaus, particularly in the context of GLP-1 agonist use, offering insights into overcoming these hurdles by embracing plateaus and focusing on muscle maintenance. Dr. Novitsky invites listeners to share the episode and join the upcoming webinar for more in-depth information on optimizing weight loss with GLP-1 agonists. Listeners are encouraged to nurture both their muscles and mindset as they journey through their weight loss endeavors. Takeaways Plateaus are a normal part of the weight loss journey and should be embraced. Maintaining or gaining muscle mass during plateaus can prevent a decrease in basal metabolic rate. The four pillars of obesity medicine are mindset, nutrition, exercise, and medication. Proper nutrition and strength training are essential for maintaining muscle mass. Plateaus can be an opportunity to reflect, make changes, and regain momentum. Timestamps Introduction to the Muscles & Mindset Podcast: 00:00:00-00:00:11 Discussion on Weight Loss Plateaus: 00:00:19-00:00:30 Importance of Plateaus and Reflection: 00:00:30-00:01:03 Personal Anecdote and Softball Coaching: 00:01:14-00:01:45 Plateaus in General: 00:01:46-00:02:17 Science Behind Plateaus: 00:02:18-00:03:22 Definition of a Plateau: 00:03:22-00:04:03 Maintenance and Reverse Dieting: 00:04:03-00:05:52 Leptin Resistance and Weight Loss: 00:06:13-00:07:48 Discussion on GLP-1 Agonists: 00:07:49-00:11:58 Decision to Use GLP-1 Agonists: 00:11:58-00:12:19 GLP-1 Agonists as Tools: 00:12:08-00:13:02 Weight Loss Plateaus on GLP-1 Agonists: 00:13:02-00:15:22 Maintaining Muscle Mass: 00:15:22-00:18:33 Nutrition and Strength Training: 00:18:34-00:19:57 GLP-1 Program Details: 00:20:08-00:21:52 Nutrition Audits and Reevaluation: 00:23:28-00:24:22 Upcoming Webinar and Program Details: 00:24:33-00:25:27 Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link is now open. Sign up 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*
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    26 mins
Exercise & Fitness Psychology Hygiene & Healthy Living
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