195. Muscles 101
Ali Novitsky, MD Ali Novitsky, MD

195. Muscles 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.

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194. Dr. Matthea Rentea Podcast Takeover
Ali Novitsky, MD Ali Novitsky, MD

194. Dr. Matthea Rentea Podcast Takeover

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 her secret to helping people love exercise.  She discusses her approach to nutrition and fitness, emphasizing the importance of individualized programming. Ali also challenges the conventional notions of body size and weight loss, highlighting the advantages of different body types. She shares surprising aspects of her programs and discusses her future directions, including supporting obesity medicine practices and helping young girls develop a healthy relationship with their bodies. Ali concludes with advice on embracing the journey and asking for help.

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193. Creating Your Don’t Do List in 2024
Ali Novitsky, MD Ali Novitsky, MD

193. Creating Your Don’t Do List in 2024

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 yours, and talk about the importance of setting boundaries.

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192. Is 10 Minutes Enough?
Ali Novitsky, MD Ali Novitsky, MD

192. Is 10 Minutes Enough?

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’s time to become a ten-minute workout person. Workout smarter, not harder, and create long-lasting body composition changes. In this episode, I talk about how long to workout for and when, the dangers of overexercising, and why exercise alone isn’t a great weight loss strategy.

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191. It's Safe to Meet Your Needs
Ali Novitsky, MD Ali Novitsky, MD

191. It's Safe to Meet Your Needs

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 why it's so good for us overall.

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190. My Errors Tour
Ali Novitsky, MD Ali Novitsky, MD

190. My Errors Tour

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 self-compassion, and the benefits of outside accountability.

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189. Your Career as an Authentic Expression of You with Dr. Chelsea Turgeon
Ali Novitsky, MD Ali Novitsky, MD

189. Your Career as an Authentic Expression of You with Dr. Chelsea Turgeon

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.

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188. Macros Simplified
Ali Novitsky, MD Ali Novitsky, MD

188. Macros Simplified

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 macros.

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187. Discovering Your Soul's Purpose with Brenda Winkle
Ali Novitsky, MD Ali Novitsky, MD

187. Discovering Your Soul's Purpose with Brenda Winkle

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.

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186. A Quest to Good Mothering with Heather Chauvin
Ali Novitsky, MD Ali Novitsky, MD

186. A Quest to Good Mothering with Heather Chauvin

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.

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185. Emotionally Regulated Parenting
Ali Novitsky, MD Ali Novitsky, MD

185. Emotionally Regulated Parenting

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, mental, physical, and energetic health.

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184. Setting Boundaries Starting with Self
Ali Novitsky, MD Ali Novitsky, MD

184. Setting Boundaries Starting with Self

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 anger.

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183. Gratitude to My Younger Self
Ali Novitsky, MD Ali Novitsky, MD

183. Gratitude to My Younger Self

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.

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182. Getting Protein as a Vegetarian
Ali Novitsky, MD Ali Novitsky, MD

182. Getting Protein as a Vegetarian

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 composition changes. In this episode, I’m talking all about vegetarian protein.

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181. A New Way to Weigh
Ali Novitsky, MD Ali Novitsky, MD

181. A New Way to Weigh

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 so 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 number that matters.

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180. Energetic Health
Ali Novitsky, MD Ali Novitsky, MD

180. Energetic Health

We talk about energetic health and what it means to really take care of it! We all have a natural level of energy, and it's important to understand and embrace that. We discuss how to notice where you're trying to get more energy, and how to bring yourself up or down to a different energy level if desired. We also talk about how to flex your energy in different situations, and how to shield yourself from energy you don't want.

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179. Navigating Disappointment
Ali Novitsky, MD Ali Novitsky, MD

179. Navigating Disappointment

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 navigate your way through disappointment.

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178. Emotions We Eat With
Ali Novitsky, MD Ali Novitsky, MD

178. Emotions We Eat With

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.

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177. Tracking Body Composition Changes
Ali Novitsky, MD Ali Novitsky, MD

177. Tracking Body Composition Changes

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.

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176. Optimizing Your Health with Strength Training
Ali Novitsky, MD Ali Novitsky, MD

176. Optimizing Your Health with Strength Training

Strength training is so important for your health and longevity, especially once you turn 30. But so many women are too worried about getting bulky that they don’t do any form of strength training. In this episode, I’m talking about all the long-term health benefits of strength training, the best way to start a strength routine, and the equipment you need to start today.

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