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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 stress signals, understanding emotional qualities, and linking actions to specific feelings. By fostering self-awareness and regulating emotional responses, listeners can deepen self-understanding and boost emotional well-being. Dr. Ali emphasizes how embracing discomfort fosters resilience, self-awareness, and personal growth, empowering individuals to navigate life's obstacles. Join Dr. Ali on this transformative journey of self-discovery and emotional empowerment to explore the potential of leaning into feelings amidst challenges. Stay tuned for more fascinating episodes of "Muscles and Mindset" for valuable insights on mental, emotional, and physical well-being.   Takeaways Leaning in to emotions means acknowledging and allowing the emotion to be present without reacting or resisting it. Being aware of stress symptoms at an early stage allows for easier emotional regulation. Studying the qualities of emotions, such as where they are felt in the body and their characteristics, can make them more tangible and easier to work with. Noticing the typical actions taken in response to emotions can help in recognizing when to lean in and choose a different response.     Timestamp Chapters 00:00 Introduction and Women Physician Wellness Conference   00:47 Exploring the Concept of Leaning In   03:05 Story of Missing a Flight   04:58 Reacting vs Leaning Into Emotions   05:18 Techniques for Leaning Into Emotions   07:35 Awareness of Stress Symptoms   08:46 Studying the Qualities of Emotions   09:35 Noticing Typical Actions of Emotions   12:27 Leaning In as a Form of Healing   19:42 The Power of Leaning In to Emotions   20:53 Programs and Opportunities   Resources Mentioned Find Ali Novitsky MD Online Follow Dr. Ali Novitsky on Facebook | Instagram | TikTok Subscribe to Muscles & Mindset on Apple Podcasts   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

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 resistance can lead to a decrease in energy expenditure and an increase in hunger, making sustainable weight loss challenging for individuals with obesity.  She emphasizes the importance of recognizing obesity as a disease and advocates for a comprehensive approach to its treatment, going beyond solely focusing on calories in versus calories out. Dr. Ali highlights the potential benefits of GLP-1 agonists, medications that can help manage Leptin resistance and improve satiety. Alongside proper nutrition and exercise, these medications can support individuals with obesity in achieving sustainable weight loss. Dr. Ali also underscores the significance of early recognition and treatment of obesity to prevent the development of chronic illnesses. In conclusion, she encourages listeners to approach obesity and its treatment with an open mind, considering its multifaceted nature. Dr. Ali expresses gratitude for healthcare professionals who are dedicated to serving patients and emphasizes the importance of maintaining a growth mindset. Don't miss this insightful episode that provides valuable insights into the role of Leptin in obesity and the potential benefits of GLP-1 agonists in managing Leptin resistance   Takeaways Obesity is a disease, and leptin resistance is a factor that can cause obesity. Leptin is a hormone produced in fat cells and signals to the brain about the body's fat stores. In leptin resistance, the brain does not recognize high leptin levels, leading to a decrease in energy expenditure and an increase in hunger. GLP-1 agonists can help manage leptin resistance and improve satiety.   Timestamp Chapters: 00:00:00 - Introduction to the Muscles & Mindset Podcast 00:00:19 - Recap of a family vacation 00:01:34 - Introduction to the topic of Leptin and Obesity 00:02:16 - Leptin as one of the favorite hormones to talk about 00:03:08 - Recognizing obesity as a disease 00:03:44 - Discovery of leptin in 1994 00:04:17 - Misconceptions about leptin resistance 00:05:00 - The debate between calories in, calories out and hormonal factors 00:05:42 - Normal metabolic state and the role of leptin 00:08:13 - Misunderstanding of high leptin levels in obesity 00:09:06 - Explanation of leptin resistance and its effects on energy expenditure and hunger 00:10:21 - Different levels of leptin resistance and the difficulty of achieving a calorie deficit 00:12:20 - The role of GLP-1 agonists in managing leptin resistance 00:14:04 - GLP-1 agonists improving satiety and appetite control 00:15:28 - Diagnosis of leptin resistance and the need for further research 00:17:48 - Hope for early recognition and treatment of leptin resistance 00:19:13 - Importance of open-mindedness and collaboration in healthcare 00:20:28 - Finding a balance between calories in, calories out and hormonal factors 00:21:11 - Announcement of upcoming program on muscle mass maintenance during weight loss   Resources Mentioned Find Ali Novitsky MD Online Follow Dr. Ali Novitsky on Facebook | Instagram | TikTok Subscribe to Muscles & Mindset on Apple Podcasts   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

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 exercise, others may find that their appetite decreases. Dr. Ali emphasized the significance of listening to our bodies and fueling them appropriately based on individual needs. Adequate sleep was identified as another crucial factor in managing hunger. Insufficient sleep can elevate ghrelin levels, leading to increased feelings of hunger. Prioritizing rest and sleep can help regulate these hormone levels and alleviate hunger. The emotional aspect of food was also discussed, acknowledging both its benefits and challenges. Dr. Ali recommended finding a balance between emotional eating and addressing emotions directly, rather than relying solely on food as a coping mechanism. The role of protein in managing hunger was highlighted as a helpful hack. Protein intake can help regulate ghrelin levels and enhance satiety when incorporated into well-balanced meals alongside carbohydrates, fats, and fiber-rich foods. The impact of weight loss on hunger hormones, particularly leptin, was explored. As weight decreases, leptin levels decrease as well, resulting in increased hunger. Dr. Ali suggested strategies such as eating slower and starting meals with a protein-rich appetizer to promote satiety and manage hunger. Furthermore, the role of insulin and cortisol in hunger was addressed. Dr. Ali recommended maintaining a balanced nutrition plan, limiting added sugar, and increasing fiber intake to regulate insulin levels and prevent drastic fluctuations in blood sugar that can trigger rebound hunger. Managing stress and implementing grounding techniques were also suggested to reduce cortisol levels and control hunger. Overall, this episode of "Muscles and Mindset" provided practical tips and strategies to help listeners establish a healthy relationship with hunger while making informed decisions about their nutrition and lifestyle.   Takeaways Developing a good relationship with hunger is important for understanding and managing it effectively. Hunger hormones, such as ghrelin and leptin, play a significant role in appetite regulation. Exercise can affect hunger levels differently for individuals, and it is important to fuel the body properly before and after workouts. Balanced nutrition, including adequate protein, carbohydrates, and fat, can help manage hunger and stabilize blood sugar levels. Getting enough sleep and managing stress are crucial for appetite control and hormone regulation. Eating slowly and incorporating protein appetizers can help increase satiety and manage hunger. Bigger meals occasionally can help boost leptin levels and improve satiety. Managing stress and cortisol levels is important for appetite control and overall health. Timestamp Chapters   00:00 Introduction   01:00 Understanding Hunger and Emotional Eating   02:56 Hunger Hormones: Ghrelin   03:26 Exercise and Hunger   05:48 Managing Hunger with Nutrition   08:12 The Importance of Sleep   09:38 Stress Management and Hunger   10:37 Eating Slowly and Protein Appetizers   13:21 Hunger Hormones: Leptin   17:10 Balanced Nutrition and Insulin   18:56 Stress and Cortisol   20:43 Bigger Meals for Leptin Levels   21:13 Conclusion and Program Offers   Resources Mentioned Find Ali Novitsky MD Online Follow Dr. Ali Novitsky on Facebook | Instagram | TikTok Subscribe to Muscles & Mindset on Apple Podcasts   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

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 reveals that she has a variant in this gene, which explains her larger-than-average appetite. Moving on, Dr. Ali discusses the different hormones involved in hunger. She explores ghrelin, known as the "ghrelin gremlin," which is the hunger hormone that increases in situations of stress, sleep deprivation, and weight loss. On the other hand, she explains that leptin is the satiety hormone produced in our fat cells. Dr. Ali also highlights the concept of leptin resistance, where the brain doesn't sense enough body fat despite high levels of leptin, believed to contribute to obesity. Dr. Ali further touches on insulin, which is responsible for lowering blood glucose levels and driving nutrients into cells. She explains how high insulin responses to unopposed carbohydrates can lead to rebound hunger. Lastly, she mentions cortisol, the stress hormone, which can increase blood sugar levels and inhibit insulin release, potentially causing insulin resistance. Throughout the episode, Dr. Ali emphasizes the importance of understanding these hunger hormones and their impact on our appetite. She mentions that in the next episode, she will discuss strategies to optimize hunger and regulate appetite naturally, including dietary and exercise approaches. Dr. Ali also highlights some of the programs and services available to listeners, such as a muscle maintenance and weight loss program, a 31-day fitness program, and a six-month coaching program specifically designed for women physicians. Overall, this episode of "Muscles and Mindset" provides listeners with a better understanding of the science behind hunger and how they can work with their hunger to achieve their health and weight loss goals.   Takeaways Hunger has a genetic component, with the MC4R gene affecting satiety. There is no 'normal' appetite, and each person's appetite is unique. Hunger is a sensation, not a feeling, and can be accompanied by different emotions. Hormones such as ghrelin, leptin, insulin, and cortisol play a role in hunger regulation.   Chapters 00:00 Introduction to the Science of Hunger   01:29 Genetics of Hunger   04:43 Defining Normal Appetite   05:12 Understanding Hunger   08:02 Hormones Involved in Hunger: Ghrelin   09:30 Hormones Involved in Hunger: Leptin   10:29 Hormones Involved in Hunger: Insulin   17:19 Hormones Involved in Hunger: Cortisol   19:41 Strategies for Managing Hunger   Resources Mentioned Find Ali Novitsky MD Online Follow Dr. Ali Novitsky on Facebook | Instagram | TikTok Subscribe to Muscles & Mindset on Apple Podcasts   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

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, incorporating nutrition, exercise, cognitive behavioral therapy, and the benefits of GLP-1 agonist medications. Addressing misconceptions and stigma surrounding medication use for weight management, Dr. Novitsky sheds light on the complex nature of obesity as a disease. The podcast delves into the four pillars of obesity medicine and highlights the importance of mindset work in achieving sustainable lifestyle changes. While medication, including GLP-1 agonists, can be a valuable tool, it is emphasized that it is not a standalone solution. The episode addresses concerns about muscle loss and emphasizes the potential for muscle maintenance and growth through a well-rounded approach, encompassing strength training, proper nutrition, and mindset work. Dr. Novitsky underscores the significance of finding a harmonious balance among the pillars of weight management, as each individual's journey is unique. The episode concludes by promoting the upcoming program "Muscle Maintenance During Weight Loss," designed to support individuals on GLP-1 agonists with their strength training and mindset work. Listeners are encouraged to join the waitlist for the program. Subscribe to "Muscles & Mindset" for this captivating episode and stay connected for more engaging topics in future episodes.   Takeaways Muscle Loss on GLP-1 agonists is NOT inevitable!  GLP-1 agonists are medications that have shown great promise in the treatment of obesity and type 2 diabetes but have been blamed for muscle loss. Muscle maintenance and gain can be achieved while on GLP-1 medications through adequate protein consumption and strength training. Individualized approaches are necessary in obesity treatment to address specific needs and goals. Obesity treatment follows the four pillar approach, which includes nutrition, exercise, cognitive behavioral therapy, and when clinically indicated, medication.   Timestamp Chapters: 00:00 Introduction and a Snowy Update 01:53 Introduction to GLP-1 Agonists 02:23 The Four Pillars of Obesity Medicine 03:49 Importance of Nutrition Management 04:14 The Role of Exercise 04:42 Cognitive Behavioral Therapy and Mindset Work 05:40 Understanding Medication in Obesity Treatment 07:33 Addressing Concerns about Muscle Loss with GLP-1 Agonists 08:23 The Role of Strength Training and Nutrition in Muscle Maintenance 09:19 Monitoring Body Composition with In-Body Scans 10:08 Results of Strength Training and Nutrition Programs 12:01 The Importance of Individualized Approaches 13:26 Understanding the Impact of GLP-1 Agonists on Appetite and Protein Intake 14:53 The Role of Medication in Leveling the Playing Field 16:46 The Limitations of Relying on a Single Pillar 18:41 Finding the Personalized Approach to Optimal Health 20:06 Upcoming Program for Muscle Maintenance During Weight Loss 21:31 Closing Remarks and Hint of Upcoming Program   Resources Mentioned Find Ali Novitsky MD Online Follow Dr. Ali Novitsky on Facebook | Instagram | TikTok Subscribe to Muscles & Mindset on Apple Podcasts   Related Episodes  194. Muscle Gain 101 196. Fat Loss 101   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

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 rules of the diet industry. Dr. Novitsky emphasizes the importance of focusing on both muscles and mindset when it comes to weight loss. She explains that traditional weight loss methods, such as "eat less and move more," are ineffective and can lead to muscle loss. Instead, she advocates for a more holistic approach that includes proper nutrition, strength training, and a small calorie deficit. She breaks down the concept of total daily energy expenditure, which includes basal metabolic rate, exercise, and digestion of food. Dr. Novitsky stresses the significance of maintaining muscle mass, as it contributes to a higher metabolism and overall fat loss. She also discusses the importance of protein intake and how it supports muscle growth and maintenance. Next, Dr. Novitsky addresses the question of whether it's better to lose weight first and then gain muscle or vice versa. She explains that the answer depends on individual circumstances and goals. For those with low muscle mass, it may be beneficial to focus on building muscle first to increase metabolism and allow for a more sustainable fat loss journey. However, for individuals with adequate muscle mass, the priority should be maintaining muscle while losing body fat. She discusses different approaches to tracking nutrition, including macro counting, mindful macros, mindful eating, and intuitive eating. Dr. Novitsky emphasizes the importance of finding a method that works best for each individual and promotes a healthy relationship with food. Throughout the episode, she stresses the importance of embracing the journey and focusing on non-scale victories, such as increased strength and confidence. Dr. Novitsky also highlights the various programs and resources available, including the Transform program, Fit Woman Collective, and the 31 Days of Fit program. In conclusion, achieving optimal fat loss requires a balanced approach that prioritizes muscle maintenance, proper nutrition, and a small calorie deficit. By focusing on building muscle and adopting a positive mindset, individuals can achieve their desired body composition and overall health goals.   Takeaways Maintaining muscle mass is crucial for optimal weight loss and body composition. The traditional 'eat less, move more' approach to weight loss is flawed and unsustainable. Protein and macronutrients play a key role in supporting muscle growth and fat loss. The order of losing weight and gaining muscle depends on individual goals and body composition. Marrying the journey and focusing on overall health and well-being is essential for long-term success.   Timestamp Chapters: 00:00:02 - Introduction and Starting a TikTok Account 00:01:18 - Importance of Fat Loss 101 00:04:07 - Problems with the "Eat Less, Move More" Approach 00:08:02 - Understanding Weight Loss and Optimal Weight Loss 00:09:06 - Total Daily Energy Expenditure and the Role of Basal Metabolic Rate 00:13:00 - Creating a Calorie Deficit for Fat Loss 00:14:14 - The Complexity of Balancing Deficit, Nutrition, and Exercise 00:17:03 - The Importance of Protein Intake and Strength Training 00:19:01 - Different Approaches to Tracking Nutrition: Macros, Protein, Mindful Eating, and Intuitive Eating 00:22:00 - The Strategy of Losing Weight and Gaining Muscle 00:23:58 - The Personalized Approach to Losing Weight and Gaining Muscle 00:26:06 - The Challenges of Gaining Muscle and Losing Fat Simultaneously 00:29:05 - The Importance of Marrying the Journey and Focusing on Non-Numerical Results 00:30:20 - Information about Programs and Services Offered by the

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 something that truly reflected our mission of helping women get strong. We wanted to challenge the limiting beliefs around women and muscle gain, and empower them to embrace their bodies and strive for optimal muscle mass. And that's how we came up with the name Muscles and Mindset. Now, let's talk about the mindset behind muscle gain. Many women have the misconception that lifting weights will make them bulky. I used to believe the same thing about myself. But the truth is, gaining muscle mass as a woman is not as easy as it may seem. It requires a calorie surplus and a specific training stimulus. So, if you're worried about bulking up, rest assured that it's not the norm. To understand muscle gain, we need to consider our body types. There are three main body types: ectomorph, mesomorph, and endomorph. Most of us are a combination of two body types, with the mesoendomorph being the most common. Understanding our body type can help us tailor our approach to muscle gain. For naturally thin individuals, gaining muscle mass may require eating in a calorie surplus and focusing on both protein and carbohydrates. It's important to find the right balance of exercise and nutrition to stimulate muscle growth without overwhelming our metabolism. On the other hand, mesomorphs have an easier time maintaining and gaining muscle mass. They can focus on strength training and may not need to be in a significant calorie surplus to see results. Endomorphs can go either way, depending on their individual response to training and nutrition. Now, let's talk about how we actually build muscle. Strength training is key. By challenging our muscles and creating micro tears, we stimulate them to grow stronger. But it's not just about exercise. Rest and nutrition are equally important. Our muscles need time to recover and proper nutrition to rebuild and grow. When it comes to nutrition, protein is essential for muscle maintenance and growth. I recommend at least 90 grams of protein per day for women, and more for men or those engaging in intense strength training. It's also important to have a balanced diet that includes carbohydrates and fats. If your goal is muscle maintenance and fat loss, you need to prioritize protein intake and engage in regular strength training. If you want to gain muscle mass while maintaining body fat, you'll need to be in a calorie surplus and focus on both nutrition and exercise. It's important to set realistic expectations and understand that muscle gain takes time and consistency. Maintaining muscle mass is crucial, especially during weight loss. Losing muscle mass can lower our basal metabolic rate and make it harder to maintain weight loss in the long run. So, it's important to prioritize muscle maintenance and ensure adequate protein intake during weight loss journeys. In conclusion, muscle gain is not something to be afraid of. It's a powerful and healthy process that can enhance our overall well-being. By incorporating strength training and proper nutrition, we can optimize our muscle mass and achieve our fitness goals. So let's embrace the journey and have fun with it! Thank you for tuning in to this episode of Muscles and Mindset. Stay strong and chat with you next week!   Takeaways: Muscle gain is achievable for women and does not necessarily lead to a bulky appearance. Different body types have varying abilities to gain muscle mass. Strength training is essential for building muscle, and rest and nutrition are crucial for muscle growth. Maintaining muscle mass during weight loss is important for o

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 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.   Takeaways Individualized programs are key to sustainable results in nutrition and fitness. Body size and weight loss should not be the sole focus; embracing and loving one's body is more important. Different body types have unique advantages and should be celebrated. Ali's programs provide a safe community and support system for women physicians. Future directions include supporting obesity medicine practices and helping young girls develop a healthy relationship with their bodies. Chapters   00:00 Introducing Dr. Matthea Rentea 02:15 Dr. Ali's Journey to Optimal Health 06:22 Helping People Love Exercise 08:25 A Unique Approach to Nutrition and Fitness 12:12 The Intersection of Body Size and Weight Loss 14:48 Embracing Different Body Types 19:38 Shifting Focus from Weight Loss to Body Love 22:48 Surprising Aspects of Ali's Programs 27:01 Future Directions: Supporting Obesity Medicine Practices and Helping Girls 37:01  Final Thoughts and Advice Resources Mentioned Transform Preview Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram | YouTube Subscribe to Life Coaching for Women Physicians on Apple Podcasts   Related Episodes  192. Is 10 Minutes Enough? 191. It's Safe to Meet Your Needs 187. Discovering Your Soul's Purpose with Brenda Winkle

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.   Key Takeaways: How to Have an Amazing 2024 Put three things on your ‘don’t do’ list. Think about three core desires you want to feel this year. Your to-do list becomes this amazing space where you can create whatever you want.   How to Create a ‘Don’t Do’ List A ‘don’t do’ list is a list of all the things that don’t serve you. Think back to this year. What did you do in 2023 that didn’t serve you? What didn’t feel good or meet your core desires? Now, think about your core desires. What are they? By combining these two things – what doesn’t serve you and what your core desires are – you can create your ‘don’t do’ list for 2024. This is the year we don’t do the things that are not in alignment with our core desires. Set Boundaries to Protect Your Core Desires Figuring out your core desires always comes back to determining your why. Why do you do what you do? What do you truly want to do? Maybe even more importantly – what don’t you want to do? In this episode, I give many examples of core desires that might serve you best in 2024, some of which are definitely on my list. Do any of these resonate with you? Finally, I want to talk about the importance of boundaries with your ‘don’t do’ list. Boundaries are especially important when you’re dealing with the things you put on your ‘don’t do’ list – they’re on there for a reason! Set boundaries so you are more likely to stick to your ‘don’t do’ list. What do you desire most in 2024? What three things are going on your ‘don’t do’ list? Let me know in the comments on the episode page.   In This Episode  What to consider putting on your ‘don’t do’ list [3:30] Why you have to go back to your ‘why’ to figure out your core desires [5:30] The importance of boundaries with a ‘don’t do’ list [28:00]   Resources Mentioned Transform Preview Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram | YouTube Subscribe to Life Coaching for Women Physicians on Apple Podcasts    

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 overexercising, and why exercise alone isn’t a great weight loss strategy.   Commit to three to four tasks on a daily basis. Once you’re done, you need to check out. You need to rest as much as you need to work. This is like my 3-2-1 strategy. 3 things you have to do. 2 things you want to do. 1 thing you’re willing to leave on the to-do list.   The 10 Minute HIIT Workout Ten minutes of High-Intensity Interval Training (HIIT) is as effective as 50 minutes of moderate-intensity exercise. That’s why I want you all to become people who exercise for ten minutes. You can build on your times when you have a consistent routine at this length. There’s also new research that shows the best time to exercise is, in fact, in the morning. Exercising in the morning increases insulin sensitivity and decreases insulin resistance. Ten minutes of HIIT in the morning? That’s what I call working out smarter, not harder.   Is 10 Minutes Actually Enough? I understand some people don’t think that a ten-minute workout is long enough to burn fat. But, exercise is not a great weight loss strategy. It’s necessary for other bodily functions and your mental health, but you lose more weight by making changes to your nutrition. Besides, there are actually downsides to overexercising. Overexercising causes your cortisol to spike, your body to hold onto excess water, making you look puffy and bloated, and it’s really hard on your body. It’s about the quality of the work you do, not the quantity. Become a ten-minute exercise person and see how it transforms your approach to movement. As of today, from this moment forward, you are a ten-minute exercise person. Try this for yourself and see how it goes. Let me know in the comments on the episode page.   In This Episode  How ten minutes of HIIT training has the same metabolic benefit as 50 minutes of steady exercise [6:00] The best time of day to exercise [7:00] Why you have to work out smarter, not harder [9:15] How to burn enough calories during 10-minute workouts [13:00] What happens when you overexercise [20:00] Why what you’re doing is enough [23:00]   Quotes “It turns out that ten minutes of exercise is enough. In fact, it’s a pretty big deal.” [2:18] “Consistency is what’s going to determine long-term, sustainable results. If a 60-minute workout routine is never going to be sustainable for you or isn’t sustainable for you in the moment, then that’s not going to be a good strategy. Ten minutes. The idea that you can work out for ten minutes and it’s doing something.” [8:40] “Exercise is not a great weight loss strategy. Exercise is necessary to remain functional, to remain strong, and to maintain your muscle mass, which will maintain your basal metabolic rate. But in general, using exercise to burn enough calories to create a deficit for weight loss – that’s not going to be a very realistic and sustainable strategy.” [13:55] “Here’s the magic sauce. The magic is finding the minimal amount of exercise that will give you the most bang for your buck in terms of body composition without significantly increasing your appetite and enjoying doing what you’re doing.” [17:12] “What I’m really trying to push you with on this episode is the idea that less can be more and what are your limiting beliefs that are surrounding your wanting to keep the same schedule of doing more.” [21:50] “Becoming a person who exercises for thirty minutes has to start with a person who is a consistent exerciser for ten minutes. You have to identify with

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.   How to Meet Your Needs Yourself Figure out your why What do you need to make the next best decision to get there?   It’s Safe to Meet Your Needs Most people constantly hold back from doing what they want to do – and what they need to do. This often stems from unresolved and unmet needs from our childhood. When we have this mindset, we most often put everyone else’s needs before our own. I encourage you to put your needs first. But not just that, it’s important to talk about your needs with your children and your loved ones, too. This opens up your communication channels with them. Not only that, it helps them see that putting their needs first is healthy and safe.   Put Yourself First You are the most important person in the room. When you put yourself first and go all-in on yourself, you will be better able to show up fully as your most authentic self. Don’t be afraid to go after what you need. To say yes to yourself, to put your needs first, is the most healing and authentic thing you can do. You can’t serve others if you don’t serve yourself first. When you do this, put your needs first, and step into yourself, you learn to trust yourself in situations that are good for you and avoid situations that won’t be. Do you know what you need? What need did you have when you were a child, and how can you meet it now? Journal about this concept and let me know your thoughts in the comments on the episode page.   In This Episode  Why we hold back from doing what we want to do [5:00] What it means to have unmet needs, especially in your childhood [8:00] How meeting and talking about your needs opens up communication with your loved ones [9:30] How going all in on you will help you show up more fully and authentically [12:30] What it means to say yes to yourself [15:00] What you can learn about the blind spots that trigger you [23:45] What happens when you’re safe in your own body [25:30]   Quotes “A common theme that comes up for many of us is that we hold back on doing what we want because we think that it will somehow impact, in a negative way, somebody else. In particular, somebody that we really care about. So we don’t do it for us.” [5:16] “We have to meet our needs if we want to positively impact those that are watching us.” [9:29] “Do you know what you need? I’m going to guess that you probably do. And I’m going to also tell you that it’s probably buried with a whole lot of thoughts saying that you can’t have what you want because there are all these other things and people that you need to tend to first. I need you to break the barrier on that because that is not useful. You will never serve others if you cannot serve yourself first.” [12:04] “Don’t be afraid to go after your needs. Don’t be afraid to go back and question, “Why do I have trouble honoring what I need?”” [23:51] “Safety. We really have to get back to the idea that we can be safe in our own body, and that’s all that we really need.” [25:23]   Resources Mentioned Transform Preview Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram | YouTube Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes  184. Setting Boundaries Starting with Self 189. Your Career as an Authentic Expression of You with Dr. Chelsea Turgeon 187. Discoverin

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.   When You Find Yourself Making a Lot of Errors You might need someone to hold space for you. You might need action coaching. Remember to have compassion for yourself and the circumstances. Find the lesson in your errors.   Self-Compassion and Errors I know I’m not alone when I say that I recently took on the blame for something that wasn’t my fault. This is incredibly common to do. Did you know that we do it because it puts us back in control of the situation? One of the reasons for my recent error was because I was in emotional dysregulation. Yes, you can get into emotional dysregulation even from positive emotions, like excitement – anything that sends your emotions out of their normal flow can put you in a state where you’re not thinking clearly. When you find that you’ve made an error, I want to encourage you to find compassion for yourself. It’s within your self-compassion that you find the lessons and the learnings from your error. This is such an important step towards healing.   Healing From Your Errors Healing from your errors is also essential. That’s why we need to talk about our mistakes. What did you do? How did you feel? What have you learned from it? It’s okay to err. You have permission to make mistakes. But please talk about it. If, like me, you need some guidance to help you through your errors, I’d recommend seeking outside help. Outside accountability, like a psychiatrist, is beneficial because you know someone other than yourself is checking on your progress. I’d love to hear about an error you’ve made recently. How did you feel when you made it? What lessons did you learn when you took time to reflect and have self-compassion? Let me know in the comments on the episode page.   In This Episode  Why we often blame ourselves even when things aren’t our fault [11:00] How we can experience dysregulation from positive emotions [12:30] What you can learn from having self-compassion [13:30] Why it’s healing to talk about your errors [16:30] Why you might need outside accountability [21:00] How to find the lesson in your errors [25:30]   Quotes “I blamed myself. Why? Because when you blame yourself, you take it on as yours and you put yourself back in control. Not in a healthy way.” [10:47] “Dysregulation with our emotions isn’t always negative emotions. It can be positive emotions.” [12:42] “If you’re ever thinking that you’re failing or you’re not doing something that you said you would do, you may need accountability to your boundaries.” [21:13] “If you are getting a result that you like, still be careful about the story you’re telling yourself. If you’re getting positive reinforcement or the results that you want, and your story doesn’t really have facts in it, it’s still just a story.” [26:49]   Resources Mentioned Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram | YouTube Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes  Episode 186: A Quest to Good Mothering with Heather Chauvin Episode 185: Emotionally Regulated Parenting Episode 184: Setting Boundaries Starting with Self