GLP-1 Agonists Don't Cause Muscle Loss — Ineffective Strategies Do
If you've seen social media posts warning that GLP-1 agonists like semaglutide or tirzepatide will "melt away muscle," it's time to set the record straight. As a physician, coach, and full-time expert in metabolic health, I’ve seen the opposite—time and time again. Let me introduce you to Dr. M., a real client who used a comprehensive approach to transform her body composition with the help of medication—and gained muscle in the process.
Understanding Nutrition, Exercise, and Body Composition in the Age of Obesity Medicine
If you've seen social media posts warning that GLP-1 agonists like semaglutide or tirzepatide will "melt away muscle," it's time to set the record straight. As an obesity medicine physician, nutrition & exercise strategist, and full-time expert in metabolic health, I’ve seen the opposite—time and time again.
Let me introduce you to Dr. M., a real client who used a comprehensive approach to transform her body composition with the help of medication—and gained muscle in the process.
🩺 Meet Dr. M: A Case Study in Sustainable Weight Loss with GLP-1 Agonists
When Dr. M and I first connected, she weighed 196 lbs. Her body composition included 85 pounds of body fat and 62 pounds of muscle mass.
Not that I put much stock in BMI, but for reference, hers was 31, which qualified her for anti-obesity pharmacotherapy.
She also had a long-standing diagnosis of Polycystic Ovary Syndrome (PCOS) and had spent her adult life navigating the all-too-common cycle of weight gain and loss. At one point, she had lost 50 pounds—4 times. And gained it back—4 times.
The food noise was relentless.
The mental burden was heavy.
And despite optimizing nutrition, exercise, sleep, stress, and behavioral strategies, her results were frustratingly minimal.
💊 The Fear of Muscle Loss on GLP-1s — Is It Valid?
Dr. M was hesitant to start a GLP-1 receptor agonist, like many of the physicians and patients I work with.
Why?
Because social media, influencers, and even some misinformed professionals have fueled a false narrative:
“GLP-1 medications cause significant muscle loss.”
Let me be clear:
GLP-1s do not directly cause muscle loss.
What causes muscle loss is inadequate strategy—specifically, poorly structured nutrition and exercise plans that neglect protein intake and resistance training.
When I asked Dr. M to trust the process I designed, she said yes.
And 3 years later, here’s where she stands:
Weight: 122 lbs
Muscle Mass: Stable with a slight gain
Fat Mass: Down by 75 pounds
🧬 Muscle Preservation During Weight Loss: The Physician’s Role
Whether or not your patients are on GLP-1s, muscle loss is not inevitable if you get the protocol right. The secret lies in three core areas:
🔍 Intelligent Nutrition Planning
Prioritize adequate protein intake (1.0–1.5g/kg ideal body weight)
Support satiety and muscle protein synthesis
Adjust caloric deficits to be strategic, not aggressive
🏋️♀️ Resistance-Based Exercise
3 days/week of progressive strength training
Low volume, high efficiency (10 minutes is enough with the right approach)
Emphasize muscle maintenance, not cardio-based weight loss
🧠 Behavior, Sleep & Stress Optimization
Address behavioral triggers, not just calories
Support recovery, hormonal balance, and nervous system regulation
💡 What the Science (and My Practice) Actually Shows
I’ve treated hundreds of women using a comprehensive weight loss model that includes GLP-1s, and I have not seen one client lose muscle mass who followed the protocol.
In fact, many have gained muscle—like Dr. M.
The data is clear:
Muscle loss comes from unintelligent or unsupervised weight loss, not the medications themselves.
So if you see another alarmist social media post telling you GLP-1s cause sarcopenia?
📱 Just scroll on.
🧭 Obesity is a Disease. It Deserves Medical Treatment and Compassion.
GLP-1 agonists are just one tool—but for many women, they are the key that unlocks lasting change.
If you’ve never struggled with excess weight…
If your BMI is “normal”…
You’re not automatically in the clear. There’s a term for that too:
Normal Weight Metabolic Obesity.
Let’s drop the judgment.
Let’s stop gatekeeping tools that work.
And let’s start practicing true, informed, evidence-based compassion.
🩺 Final Takeaway for Physicians: Support Strategy, Not Stigma
If you're a doctor treating patients with metabolic disease, your job is not to fear the medication—your job is to optimize the environment in which the medication works.
GLP-1 agonists don’t destroy muscle. Poor planning does.
So let’s empower our patients with nutrition, training, mindset, and science.
Together, we can create outcomes like Dr. M's—long-lasting, resilient, and rooted in strategy.
📢 The programs that I have created are now available for your practice:
Want evidence-based tools to help your patients preserve muscle while using GLP-1 agonists?
Check out Strength Rx HERE. This is where my program supports your patients to help them to get the results they deserve.
A Season of Celebration, Connection, and Inspired Freedom
As I’ve reflected on this legacy, I realize how deeply I’ve strived to follow in my father’s footsteps.
The 4th of July has always held a special place in my heart. Maybe it's because it's just one week before my birthday… and then comes my mom’s birthday just three days later… then my brother’s just four days after that… and then Mark rounds out the month before we celebrate my niece! July, for me, is a month of deep pride, joy, and reflection.
When I think back on my childhood, I remember growing up in a house that doubled as my dad’s doctor’s office. Yep, I literally grew up in a doctor’s office. And while many might shy away from that kind of setup, my dad used it to build the life and practice he truly believed in.
He created freedom — the freedom to be the dad he wanted to be and the doctor he wanted to be. Our home was a home not just for our family, but also for his patients.
At my parents’ 50th anniversary this past summer, half the room was filled with his patients. That says everything, doesn’t it?
As I’ve reflected on this legacy, I realize how deeply I’ve strived to follow in my father’s footsteps. While traditional medicine in a hospital taught me so much, it is this practice — the one we’ve built together — that allows me to truly serve, connect, and be home. This space is a home for my family and a home for you, my dear clients.
It’s no surprise then that I’ve opened up my actual home to host retreats. My dear friend Dr. Brooke Buckley often says, “You are redefining the doctor-patient relationship,” and while I’d love to take all the credit, I’ve had some incredible role models.
My dad led the way, and my two brothers carry the same torch. One, an ICU doc, made sure a very ill patient got his steak dinner — his final request. The other, a hospitalist, sits at the bedside having real talks with his patients. My father-in-law spent decades as a psychiatrist, always seeing the human in his patients. And Mark, my love — he creates spaces of safety where kids can just be themselves.
So this 4th of July weekend, I’m feeling an overwhelming sense of gratitude. Gratitude for the freedom to do this work in a way that feels aligned. Gratitude for each of you who trust me with your stories and your health.
And in that spirit, I want to offer something that feels true to this moment:
Join me for a free, casual chat this week — on nutrition, exercise, InBody readings, and all the things that keep us connected, grounded, and growing. Let’s bring back that in-person feeling, that real connection.
You can sign up here (it’s totally free):
https://www.thefitcollective.com/webinar
Sending so much inspired love your way.
xo,
Ali
Why Physicians Need Real Nutrition Training Now
Highlights training in nutrition, metabolic health, and GLP-1 use—even for normal BMI patients. This physician-designed training covers evidence-based weight loss strategies, motivational interviewing, and strength training integration—delivering tools that empower clinical conversations and improve patient outcomes.
Reclaiming Our Role in Nutrition, Metabolic Health, and Weight Loss Counseling
Description: This blog post explores why nutrition education must become a core clinical skill for all physicians. From weight loss counseling and motivational interviewing to using InBody scans and GLP-1 medications—even for patients with a normal BMI—this article challenges outdated mindsets and encourages physicians to step confidently into the space of evidence-based nutrition and metabolic health leadership.
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Why Physicians Need Real Nutrition Training Now
The Problem: We Were Never Taught This
Let’s be honest: most of us got 0–4 hours of nutrition training in medical school. We learned how to intubate, prescribe, and resuscitate—but not how to interpret macros, guide a patient through sustainable weight loss, or explain the metabolic impact of GLP-1s in someone with a normal BMI.
And so we’ve referred out. Referred to dietitians (when available), told patients to “eat better,” or leaned on handouts and hope. But as the obesity epidemic has exploded, and chronic disease rates continue to climb, it’s become clear:
We need to be the experts in clinical nutrition and metabolic health.
Why Influencers Took the Stage—And Why It’s Time to Take It Back
While we were feeling undertrained and underconfident, TikTok and Instagram filled the void. Social media influencers have become the go-to authorities on weight loss, intermittent fasting, macros, GLP-1s, and even gut health. Why? Because we—trained medical experts—didn’t feel we were qualified to speak.
That ends now.
It’s time for physicians to re-enter the conversation. Not just because it’s our scope, but because patients trust us to translate the science, debunk the noise, and help them make meaningful progress.
Why Referring Out Isn’t Always Enough
We love our dietitian colleagues. Many are outstanding. But here’s the truth:
Not every patient has access to a dietitian.
Many insurance plans limit visits—or don’t cover them at all.
Dietitians are incredible, but they’re not always trained in metabolic health, InBody interpretation, or GLP-1 pharmacotherapy.
That’s where we come in.
What Physicians Actually Need to Know About Nutrition for Metabolic Health
We don’t need a second degree in nutrition science—but we do need a framework that works in real clinic settings. That means:
Understanding InBody Scans
How to interpret skeletal muscle mass, fat mass, visceral fat, and segmental analysis—and how to use these data to guide treatment plans.
Advising on Nutrition for Weight Loss
Not just “calories in vs. calories out,” but nuanced conversations around protein prioritization, insulin resistance, macros, and sustainable behavior change.
Using GLP-1 Medications Responsibly
When (and when not) to use weight loss medications. How to manage patients with BMIs under 30 who still have significant metabolic dysfunction.
Motivational Interviewing that Actually Moves the Needle
How to guide change without judgment or shame. How to meet patients where they are—and help them take the next best step.
The Program That Changes Everything
Enter: The Physician’s Nutrition Training, CME & Longevity Program—a fully ACGME-aligned curriculum that delivers 48 AMA PRA Category 1 Credits™, 30 of which count toward Obesity Medicine board certification.
Inside, you’ll find:
24 CME Nutrition Modules
14 Longevity & Healthspan Training Sessions
Year-Long Strength Training Protocol (10 minutes, 3x/week)
Custom macro and protein tools
InBody interpretation strategies
Pediatric nutrition training
GLP-1 medication integration
Emotional and behavioral eating tools
Monthly live Q&As + lifetime replay vault
This program was designed by a physician—for physicians. It works in your real-world practice. It can be reimbursed by your institution. And it brings the authority, confidence, and clinical precision back to YOU.
Let’s Change the Conversation
Your patients expect you to be the expert. It’s time to meet that expectation—with evidence, compassion, and strategy.
Together, we can reclaim the role of physician as the true leader in metabolic health.
Why I’m Hosting Free Training for Physicians: Reclaiming the Role of Health Expert in the Age of Influencers
Frustrated by influencers giving nutrition advice your patients follow? This free training helps physicians take back the mic—with real tools for GLP-1 meds, InBody scans, strength, and motivational interviewing. Register now.
I didn’t go to medical school to sit on the sidelines while TikTok influencers hand out nutrition advice.
I trained for over a decade, completed a neonatology fellowship, became board-certified in obesity medicine, and spent the last eight years coaching thousands of physicians on metabolic health, nutrition, and strength—and I still found myself wondering:
Why are we—the most educated, experienced health professionals—not leading the conversation about weight loss, nutrition, and lifestyle medicine?
Because somewhere along the way, we were told:
“You’re not a dietitian.”
“Exercise isn’t in your scope.”
“Just refer them out.”
“You only need 4 hours of nutrition education.”
And now? Patients are turning to influencers for health guidance. Not because they know more than us—but because they’re speaking up.
So I decided to change that.
And this upcoming free webinar on July 8th at 8PM ET is one way I’m doing it.
🧠 This Training Was Born Out of Frustration—And Hope
In my coaching work with physicians, I hear the same things over and over:
“I’m the one prescribing GLP-1 meds… but I don’t know how to help my patients preserve muscle.”
“My patient just asked if 80g of protein is enough. I have no idea how to answer.”
“I want to support nutrition and strength, but I don’t want to say the wrong thing.”
“It feels like patients trust influencers more than me—and it’s infuriating.”
Let’s change that.
🎓 Why Physicians Need to Take Back the Mic
This isn’t about competing with wellness influencers.
It’s about reclaiming our rightful place as trusted health leaders—who combine clinical science, lived experience, and compassion in ways the internet never could.
We are the ones who:
Understand the nuance of metabolic disease
Know when (and when not) to prescribe GLP-1 medications
Can explain InBody scan results with precision
Appreciate the emotional, behavioral, and physical complexities of obesity
See patients in their entirety—not just their BMI
But none of that matters if we aren’t sharing what we know.
Knowledge is only power if we speak it aloud.
🧬 What I’ll Teach on July 8th—In Simple, Real-Life Language
This free session is for physicians who want to counsel on weight loss, nutrition, and strength with more clarity and confidence—without adding hours to their day.
Here’s what we’ll cover:
✅ InBody Interpretation:
How I use lean mass and visceral fat trends to guide conversations on fat loss goals—with or without meds.
✅ Protein Targets & Nutrition Audits:
The most effective way to teach protein and food timing—especially to GLP-1 patients or those with metabolic inflexibility.
✅ Minimum Effective Dose for Strength:
What actually works for preserving muscle mass during weight loss—and how to help patients actually do it.
✅ Prescribing Weight Loss Meds in Normal BMI Cases:
What the science says, what the boards allow, and how to make the case ethically and confidently.
✅ Motivational Interviewing That Connects:
How to use empathy-driven language that actually gets through and inspires change—especially around food and weight.
💪 This Is How We Reclaim Our Power
We don’t need a nutrition degree.
We don’t need perfect six-packs or hours in the gym.
We don’t need to know every macro breakdown ever written.
What we need is:
A working knowledge of evidence-based nutrition
The ability to communicate with confidence and compassion
A structure to help patients build metabolic strength—without burnout
And a reminder that we are allowed to lead this conversation
In fact, we’re needed to.
Join Me—And Let’s Stop Sitting Quietly on the Sidelines
I’m inviting you to this free session on Monday, July 8th @ 8PM ET, because you deserve this information. So do your patients. And frankly, so does our profession.
Even if you can’t attend live, register anyway and I’ll send you the replay.
🔗 Register Here: https://www.thefitcollective.com/webinar
👩⚕️ If You’re a Physician Who…
Wants to feel more confident discussing nutrition, exercise, and GLP-1s
Feels frustrated by the growing influence of “wellness advice” online
Knows your patients are asking for help, but you're not sure what to say
Believes medicine should lead the way in metabolic health
…then this training is for you.
Let’s take back the mic.
Let’s move forward—together.
Beginner Strength for Healthcare Institutions: Physician-Led Strength Training for Patients
Looking for a strength training program your patients will actually follow? Beginner Strength is a physician-led fitness solution built for clinics, hospitals, and wellness programs. Scalable, evidence-based, and easy to implement — it’s time to bring movement into medicine without adding workload to your team.
Physician-Led Strength Training for Patients: Scalable Solutions for Clinics and Hospitals
Strength Training for Patients | Clinical Fitness Program for Medical Practices
Discover a physician-led strength training program designed for healthcare institutions. Beginner Strength helps patients build muscle, improve metabolism, and stay active—all through a scalable, evidence-based fitness app.
Are You Still Sending Patients to YouTube for Strength Training?
If you're a healthcare provider frustrated by the lack of clinical, accessible fitness tools, you're not alone. Many doctors want to recommend strength training but lack a consistent, evidence-based resource. That’s where Beginner Strengthcomes in — a physician-led fitness program built specifically for clinics, hospitals, and wellness institutions.
What Is Beginner Strength?
Beginner Strength is a low-impact, evidence-based strength training program for patients, designed by triple board-certified physician and strength coach, Dr. Ali Novitsky. It delivers safe, guided workouts through a custom app, offering an ideal solution for medical professionals looking to add clinical-grade wellness programs to their practice.
Patients receive:
10-minute, progressive strength workouts
Video guidance led by Dr. Novitsky
Built-in scheduling, habit tracking, and progress monitoring
Providers get:
Tiered pricing for institutions of all sizes
Optional backend access to monitor engagement
An all-in-one, set-it-and-forget-it implementation model
Why Strength Training Matters in Medical Settings
Strength training isn't just for athletes. It's a crucial intervention for:
Deconditioned Patients
Patients recovering from illness, injury, or inactivity benefit from short, accessible workouts that rebuild stability and strength safely.
Preventive Health including Sarcopenia and Obesity Prevention.
Muscle maintenance is a proven strategy to prevent sarcopenia, metabolic decline, and frailty — especially for aging populations.
Weight Loss and GLP-1 Support
Providers using GLP-1 medications (like semaglutide) report that Beginner Strength helps patients preserve lean muscle mass while losing fat.
Key Features of the Beginner Strength App
This isn’t just an exercise video library. It’s a fully integrated preventive care fitness app, with features including:
Macro-based food tracker for daily nutrition insights
Apple Watch and Fitbit integration for step/activity syncing
Optional backend admin access for clinics to view patient progress
HIPAA-conscious infrastructure and private user accounts
Guided daily calendar and auto reminders for consistent habit formation
Designed for Healthcare Organizations
This hospital-based exercise initiative requires no additional tech support or staff oversight. We provide full onboarding, launch materials, and user training. Clinics and hospitals can use Beginner Strength as:
A patient care add-on
A provider wellness benefit
A bundled service with GLP-1 treatment or nutrition education
Real Doctors. Real Results.
More than 1000 physicians use and recommend Beginner Strength themselves. From endocrinologists to obesity medicine specialists, they praise its simplicity, accessibility, and transformative impact.
"I wish I had known years ago that 10 minutes a few times a week would be enough for my patients to maintain muscle!" — Dr. Matthea Rentea
"It has been a game-changer in my life, and now I recommend it to every patient on a GLP-1." — Dr. Daisy Estrada
Ready to Add an In-House Fitness Program to Your Practice?
This is your opportunity to implement a scalable fitness program for clinics without increasing workload or needing new infrastructure.
Next Steps:
The Surprising Prescription for Women Doctors: Stress Management Over Dieting
Discover why stress — not dieting — is sabotaging women doctors' health. Learn your stress type and reclaim your power with The FIT Collective.
You might be focusing on the wrong prescription.
At The FIT Collective, we’ve discovered that the real game-changer for many female physicians isn’t another diet plan — it’s an evidence-based stress management strategy.
Why Stress Is Sabotaging the Health of Women Physicians
As a physician and board-certified obesity medicine expert, I’ve spent decades helping women in medicine optimize their health. While many come to me for weight loss, their true need becomes clear almost immediately:
They are stressed, burned out, and disconnected from their own wellbeing.
Chronic stress in female physicians is one of the biggest drivers of:
Poor metabolic health
Disrupted sleep
Hormone imbalances
Persistent fatigue
And it’s largely ignored in traditional medical culture.
Transforming Stress: Groundbreaking Research Just for Women Doctors
Right now, through my flagship coaching program Transform, I’m leading a research study on how women doctors experience and cope with stress.
We’re currently validating our Transform Tolerance Distress Type Survey — a proprietary tool that identifies one of six unique stress types based on emotional and behavioral patterns.
This is not your average stress quiz.
It’s grounded in neuropsychology, coaching data, and lived physician experience. Once the validation phase is complete, we’ll launch a custom intervention for each stress type that includes:
Specific evidence-based stress management strategies
Personalized group coaching for women physicians
Practical integration into daily clinical and personal life
Introducing: 12 Neuropsychological Lenses to Reclaim Your Power
In the coming months, we’re expanding this work with a powerful new resource:
Transform Tolerance for Women Physicians:
12 Neuropsychological Lenses for Understanding Distress — and Reclaiming Your Power
This series will tailor 12 core psychological frameworks — like cognitive distortions, emotional regulation models, attachment theory, and more — to each of the six identified stress types.
You’ll finally understand:
Why you react to stress the way you do
How to shift it with real, sustainable strategies
This is the next evolution of emotional resilience training for women in medicine.
Why Your Weight Loss Plan Should Start with a Stress Audit
If you’ve been on GLP-1s, tried intuitive eating, or followed exercise routines but still feel stuck — the missing link might be unmanaged chronic stress.
At The FIT Collective, we call this the stress prescription — and it’s often more effective than any diet.
We work with female physicians and high-achieving women to:
Decode their stress-biotype
Introduce biohacking techniques (circadian rhythm syncing, sleep tracking, nervous system mapping)
Create sustainable emotional regulation routines rooted in science
Meet Mazzy Orban: The Director Behind Our New Stress Program
We’re proud to introduce Mazzy Orban, our Program Director and COO, and the mastermind behind the integration of our Transform Stress Program.
Mazzy works closely with every client to:
Personalize your consult experience
Match you with the right stress type tools
Ensure alignment with the right coach, framework, and support system
👉 Book your consult with Mazzy now to learn how our stress prescription can change everything.
Is This You? Let’s Talk.
If this post hit home — if you’re a woman doctor ready to stop chasing diets and start truly addressing stress — we’d love to support you.
✅ You want better energy and hormone balance
✅ You’re tired of the all-or-nothing wellness hustle
✅ You’re craving something real, evidence-based, and designed for your brain
🎯 Book your consult now and discover your personal stress prescription.
Additional Resources to Explore
Transform program →
👉 TransformTransform Tolerance for Women Physicians →
👉 Transform ToleranceBook your consult with Mazzy now →
👉 Book a consultThe Metabolism, Muscles, and Mindset Podcast →
👉 Podcast
Final Thoughts
Your body isn’t broken.
Your brain isn’t failing.
You just need a new way to understand and respond to stress.
We’re building it — with science, compassion, and community.
And we’d love for you to be part of it.
I Didn’t Mean to... But I Created 3 New Programs in Japan
It’s like the art, the culture, the quiet beauty of everything pulled something alive from deep within me.
I wasn’t planning to say this out loud…
But here goes:
While I was in Japan, I got completely inspired.
And I didn’t even try.
It just… happened. Effortlessly.
It’s like the art, the culture, the quiet beauty of everything pulled something alive from deep within me.
For some people, inspiration turns into music, painting, or poetry.
For me?
My art is programs.
Inspired programs.
And on this trip?
I created THREE.
Start to finish. Done. Ready. Magic.
So what’s coming?
The one I’m most giddy about?
Travel & Train™ — Strength Around the World.
This fall, you’ll be able to travel the world with me — through workouts.
No equipment, location-specific strength circuits.
From the beaches of Hawaii to the cliffs of Iceland… I’ll be adding workouts from wherever I go.
Places like:
Greenland
Iceland
Portugal
Japan
The British Virgin Islands
And yes, Hawaii too.
Let’s just say — we’re going places.
And I want you to come with me.
Why all this now?
Because inspiration hit me like a wave. And I know one thing for sure:
I need more time to create.
So in 2026, we’re simplifying in a big way.
Transform® will only enroll ONCE next year.
And it’s a big one: Transform® 10.0 — our milestone round.
This is the most powerful version of the program we’ve ever offered.
Here’s what you’ll receive when you join Transform® 10.0 early:
Longevity Rx — Your full-year healthspan blueprint
Stress Rx — Nervous system regulation, redefined
Travel & Train™ — My newest, no-equipment strength training series from around the globe
The Best of JumpStart — One of our original programs with over 40 topics.
Early Bird Pricing
72 CME credits and HSA eligible (if you’re new to us — yes, we’re CME-approved!)
You can learn all about Transform® 10.0 here:
Explore Transform® 10.0
Want to talk it through?
We recommend booking a consultation if you're thinking about joining us — especially because of all the early bonuses.
In fact, we had to open more consultation spots this month because of the interest — so there should be plenty of times available!
So here we are.
One inspired woman.
Three brand new programs.
And a dream to take you with me around the world — in strength, in joy, and in movement.
I can’t wait to show you what’s coming.
With inspired love,
Ali
22 Years Ago, I Had No Idea…
Back then, I had no idea we’d build something this beautiful. I couldn’t have imagined the journey we’d take — together.
As I write this, I’m halfway across the world in Japan, still deep in the adventure — exploring with the loves of my life.
We’re making memories one step, one bite, and one awe-filled moment at a time. And through it all, I keep thinking about how it all began… 22 years ago, when I met Mark.
Back then, I had no idea we’d build something this beautiful. I couldn’t have imagined the journey we’d take — together.
Mark is the most optimistic, loyal, fair, kind-hearted, and hardworking man I know. He’s also my very best friend. He believes in me more than anyone ever has, and every single day, I get to witness him raising our daughters to be strong, fearless, deeply loved, and unapologetically themselves.
Watching him with them, exploring the world together… It's humbling. It’s magical. It’s everything.
I just wanted to share this love with you today; not to make it look perfect, but to show you what’s possible. This life, this connection, this kind of love — it’s real. And I hope, in some way, you feel a little of it right now. In your breath. In your heart. In the way you keep showing up.
Wherever you are in your journey, may you feel the strength of being supported. May you feel the warmth of being seen. And may you know that a life full of love, depth, and delight is absolutely within reach.
Sending you love from across the globe,
Ali
550 Workouts Later… Here’s What I’ve Learned
Each of these workouts was built with care, science, and heart. And the impact? Well, that’s the part I’m most proud of.
Exactly one year ago today, a beautiful idea was born.
It all started when my dear friend, Dr. Diana Pallin, came to me with a challenge: her patients were losing muscle, and traditional strength training wasn’t accessible to them due to mobility limitations.
So, I went to work. I started recording 10-minute strength workouts using just a chair: accessible, simple, and safe. Then I added bodyweight workouts. Then core and floor. Then 30-minute advanced sessions.
And today, I’m celebrating a milestone: 550 recorded workouts in the last 12 months — to the day.
Yes, 550 workouts. (And that doesn’t even include the ones I forgot to record and had to redo! )
Each of these workouts was built with care, science, and heart. And the impact? Well, that’s the part I’m most proud of.
From 80-Year-Old Beginners to Time-Strapped Athletes
My Beginner Strength Training Program is empowering older adults to safely build strength and confidence.
Learn more HEREMy Total Fitness Program helps high-performers with busy schedules stay strong, energized, and motivated.
Learn more HERE
No matter your age or experience level, we can train together. When you choose to join me, we’re in it — side by side.
You don’t need fancy clothes.
You don’t need expensive equipment.
You don’t even need much space.
You just need 10 minutes and a willingness to show up.
All workouts are designed by me, fully on-demand, and cover everything:
Upper, lower, and full-body training
HIIT strength, endurance, and max strength formats
Core & Floor, Yoga, and Meditation in Total Fitness
No repeat workouts — ever!
Resistance Training: The Longevity Secret
If you’re wondering whether now is the time to start, let me remind you what resistance training can do for you:
Maintain and build muscle mass
Preserve and protect joints
Improve bone density
Normalize insulin function
Sharpen memory and mood
Help you age independently and powerfully
Let’s Make This Your Strongest Season Yet
Many of my clients say it feels like they hang out with me 10 minutes, 3 times a week — and that’s exactly the point. It’s simple. It’s effective. And it’s real connection.
So what are you waiting for? Come train with me.
Join me any time. Click HERE for Beginner Strength, and HERE for Total Fitness.
And… Be sure to catch my upcoming podcast episodes. You don’t want to miss:
The Cortisol Connection for Weight Loss
Lean Women & Weight Gain in Perimenopause Management
The BMI Paradox For Weight Loss Management
The Anti-Aging Power of Resistance Training
The Impact of Invisible Weight (Emotional Inflammation) on Your Mind & Body
Here’s to your strength and health — now and always.
With so much love,
Ali
A Proud Mom Moment + A Personal Invitation
I had to take a moment to share something really special: our firstborn just finished 7th grade with a bang.
I had to take a moment to share something really special: our firstborn just finished 7th grade with a bang. Not only did she end the year with distinct honors, but she also received the Motivational Citizenship Award for her class.
This award recognizes students who show up as the best version of themselves each and every day — and that’s exactly what she’s done.
She’s faced some challenging moments this year, and the grace and maturity she’s shown have absolutely blown me away. She’s changing schools next year, and when she said she felt a little sad, I jumped in to “fix” it (as moms do). She paused, looked at me, and said,
"But Mom... it’s okay to be sad, right?"
Cue the tears.
I’d love to say this wisdom and strength are all genetic, but the truth is, there’s something uniquely extraordinary about this girl, and I can’t take the credit.
Speaking of genetics…
We’re just about to kick off one of our most exciting programs — and there are only a few DNA kits left.
In this program, you’ll learn how your unique genetic blueprint influences your health, and walk away with personalized, lifelong strategies tailored just for you.
You’ll receive:
Insight into how your genes impact your metabolism, sleep, exercise response, and more
Custom lifestyle recommendations based on your data
A targeted supplement plan built for your biology
I've made several impactful changes in my own health just by understanding my genetics, and I’d love to help you do the same.
Grab your kit and enroll here:
https://www.thefitcollective.com/genetics-series
Once you sign up, we’ll mail your DNA kit directly to you — and then guide you every step of the way.
With love and so much pride (in motherhood and medicine),
Ali
It’s Never Too Late to Start
What’s something you’ve always wanted to do? And more importantly… What’s stopping you?
Growing up, field hockey wasn’t offered at my school. But here’s the funny thing: any time someone asked if I played and I said no, they’d always reply, “You totally look like a field hockey player — you’d probably be great at it!”
Fast forward a few decades...
Our oldest daughter, Betsy, has recently fallen in love with field hockey. She’s been going to extra clinics and working one-on-one with a college athlete to grow her game. Watching her get so into it made me think: Why not join her?
So yesterday, I did something I’ve never done before: I took my first field hockey lesson.
And I loved it.
Even more special? I got to take that lesson with Betsy.
We did some 1:1 drills and during one of them — me as the defender — she blew right past me. In that moment, I didn’t feel behind or out of place… I felt proud. Inspired. Amazed by the strength in my own daughter.
It reminded me:
It’s never too late to try something new.
It’s never too late to play, to grow, or to learn — especially with the people you love.
So I want to ask you today:
What’s something you’ve always wanted to do?
And more importantly…
What’s stopping you?
Here are all the things we have going on right now:
We’re currently testing, and the full program begins this September!
Deposit link is open for our next cohort. Secure your spot now!
Open and available to help you fuel smarter, feel stronger.
Beginner Strength & Total Fitness
Get moving with simple, effective workouts — perfect for home!
We’re taking deposits for this intimate, soul-filling experience.
Applications are open now. This life-changing program begins in September.
There’s so much magic in starting.
If something calls to you — big or small — I hope you’ll say yes to it.
We’re here to grow with you.
Sending love,
Ali
Are You Exhausted From Carrying Everyone Else’s Emotions?
When you’re genetically wired for increased empathy, it can be a gift – but it can also be a heavy burden.
Do you find yourself emotionally drained after taking on everyone else’s problems? Do you feel overwhelmed by the emotions of others, even when it’s not your stuff to carry?
That was me. I felt everything – deeply. And it wasn’t until I saw my genetic report that it all made sense:
"People with your genotype tend to be more empathetic. This is likely related to increased levels of oxytocin – the brain chemical that influences social interaction and how we perceive the feelings of others."
It was validating and eye-opening to learn that my tendency to absorb other people’s emotions wasn’t just me being sensitive; it was my biology.
Here’s Why This Matters:
When you’re genetically wired for increased empathy, it can be a gift – but it can also be a heavy burden. You may:
Feel emotionally exhausted after conversations that weren’t even about you
Absorb other people’s stress and negativity, impacting your own mood and health
Struggle to set boundaries, feeling guilty or selfish for protecting your energy
That was my life. But once I understood this genetic tendency, I finally gave myself permission to set boundaries – because my health depended on it.
Everything Changed When I Made These Shifts:
I started recognizing when I was taking on emotions that weren’t mine
I implemented simple strategies to protect my emotional energy
I began to see my empathy as a superpower, not a weakness
And now, I teach others to do the same.
Want to Know What Your Genes Say About Empathy?
Step 1: We test your genes with a simple cheek swab to see how your brain uses oxytocin, and how it influences your emotional boundaries.
Step 2: In September, we gather in a small group to dive into your results and build a personalized plan for managing empathy without burning out.
Step 3: You leave with the tools to take back your energy, protect your peace, and finally feel in control.
This is a rare opportunity, and kits are almost gone. If you’re tired of feeling emotionally drained, this test could be the game-changer you need.
Learn more and secure your spot [HERE].
[Reserve Your Spot – Limited Kits Available!]
I would love to work with you in the group,
Ali
P.S. HSA eligible. We provide letters.
How My Stress Response Was Sabotaging My Results – And How I Fixed It
This is your invitation to stop wasting time on things that won’t work for you.
Ever feel like you’re caught in a cycle of stress – eating, drinking, overthinking, avoiding self-care, and spiraling?
You’re not alone. For 30% of the population, there’s a genetic explanation for this restless feeling. Could you be one of them?
When I took my own genetics test, here was my report: “We detected a variant in one of the core stress hormone regulation genes (CRHR1) that may predispose you to a heightened stress response. If your genotype is associated with this, your body may release higher levels of stress hormones when exposed to stress.”
I wasn’t surprised to learn that I have a heightened stress response. It was eye-opening. Understanding my genetic tendency for increased stress allowed me to embrace a whole new approach to my health.
Here’s what changed for me:
Workouts: I learned to adjust my intensity – enough to challenge me but not too much to trigger more stress. No wonder CrossFit made me puffier.
Eating: Calorie restriction and fasting actually increased my stress levels, making me gain body fat instead of losing it. Game changer.
Knowing this information was liberating ; it gave me massive self-compassion and a whole new strategy. Imagine what it could do for you.
Could Your Stress Response Be Impacting the Results You Are Getting With Your Current Routine?
This information could change everything about how you approach your health. And, we offer this program. First, you test your genes with a cheek swab. Then we come together as a small group in September to learn about you at the cellular level. You will leave with a custom plan and strategy.
This is your invitation to stop wasting time on things that won’t work for you. You deserve knowing how to best take care of you! And we have this technology.
Learn all about our amazing program HERE.
[Enroll Now – Limited Spots Available!]
Would love to see you in the program!!
Ali
P.S. HSA eligible. We provide letters.
Don’t Skip This Chapter…
The beauty of life is that we get to practice shifting — again and again.
You know when you're reading a book and hit one of those chapters that feels boring, uncomfortable, or just plain hard to get through?
You get the urge to skim it — or skip it altogether — because you just want to get to the good part.
Something like that came up for me recently.
In this current chapter of my life, there’s been some real discomfort. And if I’m being totally honest — a lot of it.
In the past, I would’ve done what I knew best: skipped right over it. Distracted myself with food, shopping, busyness… anything to avoid feeling it.
But this time?
I didn’t skip.
I stayed.
I felt it.
And here’s what I learned…
When we don’t skip over the discomfort, when we lean in to the chapters of growth and change…
The chapter that comes next?
It’s brilliant.
Like that part of a book you keep replaying in your head because it moved you.
Or a movie scene that sticks with you long after the credits roll.
We can’t fully accept the highs if we’re unwilling to be present with the lows.
They work together.
The beauty of life is that we get to practice shifting — again and again.
And the more present we are with those shifts, the more peace we’ll find… even in the messy middle.
I don’t know about you, but I’m all in on being here for it.
The highs, the lows, the plot twists, all of it.
Because we have this one precious life, and we do get to choose how we live it.
Sending you so much love,
xoxo
Ali
PS: Transform® Preview Week starts tomorrow.
This is a time-limited offering I've never done to this depth before.
It’s your last chance to join us and see what really happens inside my signature program.
[Register HERE)
Let’s step into the next chapter — together.
The Hunger Hormone That Makes You Want to Quit (But Shouldn’t)
Ghrelin’s job is to protect you from starvation. But in a modern world where food is everywhere, we need a new approach.
Let’s talk about ghrelin — aka your hunger hormone.This little messenger gets loud when you're...
> Stressed
> Sleep-deprived
> Eating low protein
> And — get this — even losing weight
Yep. You read that right.
When you're doing everything “right,” ghrelin can kick into high gear, making you feel like:
> You can’t stop thinking about food
> The plan isn’t sustainable
> You’re just too uncomfortable to keep going
But here’s the deal...
That uncomfortable signal?
It usually means you’re on the edge of dropping several pounds of body fat.
This is human nature at play. Ghrelin’s job is to protect you from starvation. But in a modern world where food is everywhere, we need a new approach.
Hunger is a sensation, not an emotion.
We have to learn how to manage our emotions around hunger so we can build a peaceful, powerful relationship with weight loss — if that’s what we desire.
And that’s exactly what I teach inside Transform®.
The best part? You can experience it completely free from April 21st–28th.
We’ve packed it with live calls (including workouts with me!)
You’ll get access to our Facebook community + in-app discussions
And as soon as you sign up, the preview content is yours
We’re running this week like you’re already in the program and have packed it with extra calls (a total of 8!) so you can meet our coaches, feel our vibe, and see what’s possible.
If one week is enough for you: amazing.
If you love it and want more: we’ve got you.
So what are you waiting for?
Sign up. Tell a friend. Let’s do this together.
EXCITED to see you there!
Xoxo
Ali
Something Very Special Is Coming… And YOU Are Invited! 🎉
This is a chance to grow, connect, move your body, and get a true taste of what this Transform® family is all about.
I have something SO exciting and special to share, and I seriously cannot wait to tell you about it.
You know that Transform® program I talk about a lot? (Like… a lot a lot. )
I think I keep bringing it up because it’s hard to put into words just how powerful it is. So we thought — why tell you when we could just show you?
We’re offering a FREE 1-week experience inside Transform® from April 21st–28th.
We’ve beefed it up just for this special event, because we want you to have an amazing, inspiring, feel-it-in-your-bones kind of experience. This is your chance to become a Transformer for one week (with a bonus week to catch up on anything you missed!).
Can’t make the live calls? No problem — you’ll get all the replays.
As soon as you sign up, you’ll get access to our private Facebook group.
I’ll be in there connecting with you personally through May 4th.
You’ll get to try some of our signature workouts (all levels, totally modifiable, equipment optional).
Oh, and why not join with a friend?
This is a chance to grow, connect, move your body, and get a true taste of what this Transform® family is all about.
At the end of the week, you’ll have the chance to join Transform® during our final enrollment of the year. But even if you feel like you got everything you needed in that one week, I’ll be so happy you joined us.
Next steps:
👉 [Sign up for your free Transform® Week HERE]
👉 Join the Facebook Group
👉 Invite a friend
👉 We officially kick off on April 21st!
Let’s do this!
With so much love,
Ali
The Kind of Magic That Lasts Forever 🌟
We just got back from spring break in Disney — and wow. It truly felt like every moment was magic.
We just got back from spring break in Disney — and wow. It truly felt like every moment was magic.
But what made it even more special wasn’t the fireworks, the characters, or even the rides (though those were pretty great)... it was who we were with.
This year, we got to spend the week with both sets of grandparents — the girls’ four biggest fans.
Watching their eyes light up, not just from meeting Minnie or spinning on the teacups, but from being surrounded by so much love, wisdom, and presence... it filled my heart in a way that’s hard to put into words.
When I reflect on everything I’ve created in my life and business, I know, without question, that it wouldn’t have been possible without the guidance and support of both of my moms and both of my dads. They’ve been my foundation, my mirrors, and my biggest cheerleaders.
And now our girls get to be unconditionally loved by some of the absolute best people I know. That’s the kind of legacy I want to keep building — one rooted in connection, support, and deep love.
Sending you so much love from my family to yours,
Ali
P.S. Stay Tuned… We have a great opportunity coming your way soon!! Hint: Let’s say you have been curious about Transform® and it would be so nice just to sample it for one whole week. Keep your on this blog!
Enhance Your Vacation with These Quick Workouts!
What if just a few minutes of movement each day could actually make your vacation more enjoyable?
You’ve heard it before — work out to “look good” for vacation, then take a break and promise yourself you’ll start fresh when you return.
But what if there was a better way?
What if just a few minutes of movement each day could actually make your vacation more enjoyable?
I know what you’re thinking: there’s no time, the schedule is packed, you don’t want to disappoint others. But hear me out…
A little movement each day can improve your mood, help you regulate stress, and make your trip feel even more fulfilling. And it doesn’t have to be complicated! A short workout, a walk, a swim, or even a stretch can make all the difference.
If you’re curious, I’m sharing three simple workouts I’m using on vacation right now — just a few minutes each, designed to keep you feeling great without taking over your trip. Check them out, try what works for you, and see how movement enhances your experience.
And speaking of exciting things… Transform® is in its final days of early bird enrollment! If you’re thinking about joining, now’s the time to save before the price goes to full.
Schedule a consultation with us to learn more! Or you can check out our 72-CME credit program Transform® HERE.
Sending you all the love,
Ali
Enhance Your Health and Longevity With a Simple Exercise Routine
Research indicates that just 10 minutes of strength training 3x/week and aiming for more than 5K steps daily can significantly enhance your health span and longevity.
Investing in your health doesn't have to be complicated or time-consuming. Research indicates that incorporating just 10 minutes of strength training three times per week and aiming for more than 5,000 steps daily can significantly enhance your health span and longevity.
Strength Training: A Minimal Time Investment for Maximum Benefits
Engaging in 30 to 60 minutes of strength training per week has been associated with a 10% to 20% reduction in the risk of premature death from all causes, including heart disease and cancer. This suggests that even brief sessions, such as 10 minutes per day over three days, can yield substantial health benefits.
Daily Steps: Moving Toward a Longer Life
Increasing your daily step count also plays a crucial role in promoting longevity. Studies have shown that taking at least 7,000 steps per day is associated with a 50% to 70% lower risk of premature death compared to those who take fewer steps. Notably, even modest increases in daily steps can lead to significant health improvements.
Implementing This Simple Strategy
Strength Training: Allocate 10 minutes, three times a week, to perform exercises like squats, push-ups, or resistance band routines. These exercises can be done at home with minimal equipment.
Daily Steps: Incorporate walking into your daily routine by choosing stairs over elevators, taking short breaks to walk, or enjoying a leisurely stroll in the evening. Goal is 7,000.
Combined Impact
By strength training for 30 minutes per week and walking 7,000 steps daily, you're covering two of the most well-researched longevity-promoting activities.
This routine can add several years to your life by reducing the risk of cardiovascular disease, diabetes, and age-related muscle loss.
The biggest longevity boost comes when going from very little activity to moderate levels, which means if someone was previously sedentary, these habits could significantly increase their health span and lifespan.
Sending you good vibes for an awesome week ahead!
Ali
Strength Training Descriptions:
10-Minute No-Equipment Strength Routine
Format: Perform each move for 40 seconds, rest for 20 seconds before the next. Repeat for two rounds.
1. Bodyweight Squats (Legs & Glutes)
Stand with feet shoulder-width apart.
Lower hips back and down, keeping chest lifted.
Press through heels to return to standing.
Modification: Sit down onto a chair, then stand up.
Challenge: Add a 3-second pause at the bottom.
2. Push-Ups (Chest, Shoulders, & Arms)
Hands slightly wider than shoulders, core engaged.
Lower chest toward the ground, elbows at 45 degrees.
Push back up to the start.
Modification: Do from knees or incline against a counter.
Challenge: Slow eccentric (lower for 3 seconds).
3. Glute Bridge (Glutes & Hamstrings)
Lie on your back, knees bent, feet flat, arms by sides.
Press heels into the ground, lifting hips.
Squeeze glutes at the top, lower slowly.
Modification: Hold the top position for time.
Challenge: Single-leg bridge.
4. Superman Hold (Back & Core)
Lie face down, arms extended forward.
Lift chest, arms, and legs off the floor.
Hold and squeeze for 40 seconds.
Modification: Lift only upper or lower body.
Challenge: Add small pulses at the top.
5. Plank (Core & Stability)
Elbows under shoulders, core tight.
Keep hips level, squeeze glutes.
Hold for time, breathing steadily.
Modification: Knee plank or elevate hands.
Challenge: Add toe taps or shoulder taps.
P.S.
Women Docs! If you're ready to optimize your health span and longevity — without overcomplicating it — our Transform® Program is designed for you.
This isn’t about doing more. It’s about doing what works — a science-backed, strategic approach that fits into your life.
With early bird pricing available until April 1st, now is the time to take advantage of a complimentary consult call with our Program Director to see how Transform® can support your goals.
Schedule your complimentary consult here
Learn more about the program here
The Universe is Always Speaking… Are You Listening?
The universe is always speaking. If you listen closely, it will tell you exactly what you need to hear.
Have you ever had one of those moments where the universe seems to be guiding you, if only you pause long enough to listen?
Last week, I had the honor of leading at a private retreat in Cabo, Mexico. The experience was nothing short of magical, and on the final day, we were gifted a private cacao ceremony.
As I sat in that sacred space, I felt an overwhelming connection — to myself, to my surroundings, to something much greater than me. It was a moment of pure alignment.
Later that day, I headed to the airport for my flight to Vegas, where I was scheduled to speak at my next event. As I settled into the lounge, my flight kept getting delayed… and then, finally, it was canceled. But instead of frustration, I felt something else: peace. Almost as if I wasn’t meant to leave yet.
Without hesitation, I reached out to a good friend who was still in Cabo. Within minutes, I had a room at her hotel, and as soon as I arrived, I knew: This is exactly where I need to be. But why? I waited for the answer… and it came swiftly.
Rest.
Not just sleep. True, deep, soul-replenishing rest.
So, I listened. I stayed in Cabo for three extra days, surrendering to what I needed most. And let me tell you, it was the most glorious, restorative rest of my life. I joked that the Cabo vortex had kept me, but in truth, I knew this wasn’t an accident.
By Wednesday, when I finally left for Vegas, this time it felt right. I was ready. And I was so grateful — for the pause, for the flexibility, for the trust in the timing of it all.
So today, wherever you are… ask yourself:
What do I need right now?
The universe is always speaking. If you listen closely, it will tell you exactly what you need to hear.
Sending you all amazing vibes this week!
xoxo, Ali
P.S. Are you feeling stuck, unsure of what you need right now? That’s okay, too. Trust the process and give yourself some time to focus on you.
Transform® is my 72-CME credit program for women doctors where we optimize your whole health. We are now enrolling, and early bird pricing is available if you deposit by April 1st. We officially start May 5th.
If you’re curious about how Transform® can support you, check out the program here or schedule a call with our Transform® Program Director here.