Life Coaching for Women Physicians: Recent Episodes
Ali Novitsky, MD
Are you a woman physician who believes that you are always taking care of someone else?
This podcast is where we focus on you. I’ll help you find solutions to your stress and overwhelm - so that you can gain clarity on how to prioritize the health of your mind, body, and relationships.
Each week, this podcast brings you new tools that will allow you to make same day changes. The problems that you have been dealing with don't see some powerful when they have solutions.
-Learn a new way of thinking in a step-wise approach that will allow you to solve any problem.
-Lose the overwhelm that causes repetitive negative thoughts so that you can free up time to focus on enhancing your life.
-Learn an intuitive approach to eating and exercise so that you can start trusting yourself instead of relying on generic diet and exercise routines.
-Learn how to improve all of your relationships but most importantly- the relationship with yourself.
-Listen to other women physicians in live interviews as they reveal their deepest thoughts on this podcast.
-The best is yet to come. You have a community here at Life Coaching for Women Physicians that wants to see you succeed.
Your host, Dr. Ali Novitsky, specializes in Life Coaching for Women Physicians. She is a Certified Life and Weight Loss Coach, Board Certified Pediatrician, Board Certified Neonatologist, Blogger, International Speaker, and Co-host of the Podcast, “Resuscitate Your Marriage.”. Dr. Novitsky shows her clients how to live their dream life- on their terms.
You can find out more about Dr. Novitsky and her work at www.lifecoachingforwomenphysicians.com
Summary:
In this festive and insightful episode of the "Metabolism, Muscles, and Mindset Podcast," Dr. Ali Novitsky dives into the season of gratitude and growth, kicking things off with a warm welcome to listeners and a personal story about Thanksgiving. As a major Thanksgiving enthusiast, Ali shares a special memory from her medical residency days—particularly the one year she had all three major holidays off after the birth of her daughter, Charlotte. This year, she’s excited to be celebrating Thanksgiving at Disney with her family, adding a sprinkle of holiday magic.
Ali then introduces her much-anticipated January program, Transform 9.0, with an exclusive Black Friday bonus. Those who enroll early can participate in a two-week December bootcamp focused on emotional regulation—a key to breaking cycles of emotional eating and drinking. Ali has designed a unique 14-day mocktail menu to keep things festive, and her husband, a psychiatrist, will lend his expertise on the pathways of addiction. Together, they aim to help participants recognize the link between emotional habits and addictive behaviors.
Dr. Ali explains how recognizing signs of stress and dysregulation is the first step toward transforming habits like doom scrolling, emotional eating, or drinking. Ali shares her own experiences with these habits, from phone addiction to the impact of occasional drinking, and describes how understanding her emotional triggers has helped her make healthier choices.
Listeners get practical advice for overcoming unwanted habits: recognize dysregulation, identify the underlying emotion, and avoid reactions or distractions. Ali highlights the power of sitting with one’s emotions for just 90 seconds, which can dramatically reduce their intensity.
Timestamps:
00:00:00 - Introduction and Thanksgiving Memories
00:00:49 - Family and Maternity Leave
00:01:41 - Black Friday and Transform 9.0 Announcement
00:03:17 - Emotional Regulation and Addiction Pathways
00:04:11 - Specialist Introduction: Brenda Winkle
00:04:45 - Today's Topic: Overcoming Unwanted Habits
00:06:11 - Dysregulation and Emotional Responses
00:07:14 - Four Quadrant Rule of Emotional Responses
00:08:29 - Genetic Predisposition to Emotional Eating
00:09:12 - Personal Example: Phone Usage and Connection
00:10:50 - Breaking Habits and Addiction Pathways
00:11:31 - Personal Example: Instagram and Connection
00:12:43 - Authentic Connection vs. Social Media
00:13:36 - Stories We Tell Ourselves
00:14:19 - Personal Example: Alcohol and Fun
00:15:48 - Cutting Alcohol and Introducing Mocktails
00:17:01 - Mocktail Recipes and Benefits
00:18:07 - Emotional Eating and Residency Stress
00:19:52 - Breaking the Pattern of Emotional Eating
00:21:06 - Challenging Urges and Emotional Intensity
00:23:03 - Process of Overcoming Habits
00:25:07 - Program Offerings
Resources:
- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
- Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.
- Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
- Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
- Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
- Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
- Subscribe to The Metabolism, Muscles, and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
Part III of The Stress Series w/ Dr. Ali Novitsky, MD – Obesity Medicine Expert and Exercise Guru
Finding Your Thrive Zone - Stress Management for Optimal Productivity
In this empowering episode of Metabolism, Muscles, and Mindset, Dr. Ali Novitsky explores a fresh perspective on stress. Instead of viewing stress as a burden, she dives into how it can be harnessed as a tool for growth and resilience. Sharing personal insights, practical strategies, and science-backed advice, Dr. Ali walks listeners through how to turn stress into a powerful ally for thriving in both body and mind.
Key Takeaways:
- Shift Your Mindset Around Stress: Not all stress is bad. By viewing it as a tool, we can transform stress into a positive force that helps us grow.
- Leverage Physical and Mental Strategies: Practical tools like exercise, mindfulness, and controlled breathing can help us navigate stress effectively and enhance resilience.
- Personalize Your Stress Management Plan: Each person's stress response is unique. By tailoring your approach, you can better manage stress in a way that fits your life.
- Embrace Stress as a Part of Life: Rather than avoiding stress, embracing and learning to manage it can lead to greater mental clarity, improved health, and a more balanced life.
Dr. Ali Novitsky highly recommends revisiting all three parts of this stress series to fully grasp the concepts and apply them to your life. She encourages listeners to reflect on their own stress levels and find their optimal zones for productivity and rest.
Timestamps:
00:00:05 - Introduction and Retreat Recap
00:00:47 - Stress Zones for Productivity
00:01:08 - Optimal Stress Levels
00:01:39 - Perception of Stress
00:02:11 - Embracing Productive Stress
00:02:32 - Pool Heater Example
00:03:03 - Managing Stress Levels
00:03:14 - Identifying Stress Symptoms
00:03:57 - Productivity Zone Behaviors
00:05:01 - Sarcasm as a Productivity Indicator
00:05:33 - Restlessness and Exiting Productivity Zone
00:06:28 - Dysregulation at High Stress Levels
00:07:10 - Impact of High Stress on Productivity
00:07:31 - Addressing Stress in Others
00:08:14 - Transitioning to Rest Zone
00:08:57 - De-escalating Stress for Vacation
00:09:38 - Non-Optimal Stress Levels
00:10:22 - Leadership and Team Stress
00:11:05 - Communication and Team Dynamics
00:12:00 - Summary of Stress Management
00:13:05 - Recommendations for Stress Trilogy
00:13:47 - Upcoming Webinar on GLP-1
00:14:40 - Upcoming Podcast Series on Nutrition Strategy
00:15:02 - Transform 9.0 Program and Other Offerings
Resources:
- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
- Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.
- Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
- Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
- Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
- Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
- Subscribe to The Metabolism, Muscles, and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
Episode II of The Stress Series: The Somatic Stress Scale Explained - How to Identify and Manage Your Stress
Hello, everyone! It's fantastic to be back this week as we dive into the next part of our series on stress. In our first episode, we explored the physiological response to stress and discussed how stress itself isn't inherently bad. However, too much stress can lead to negative physiological responses. Today, we're going to delve deeper into managing stress by introducing a powerful tool: the stress scale.
In this episode, Dr. Ali Novitsky, obesity medicine expert and exercise guru, guides listeners through the concept of the stress scale, a tool inspired by Dialectical Behavioral Therapy (DBT). This episode explores how this scale can help identify and manage stress levels effectively. With the stress scale, it's not just about numbers; it’s about recognizing the unique symptoms experienced at various stress levels and using that awareness to improve interpersonal relationships and overall well-being.
To illustrate the impact of stress on daily life, Dr. Novitsky shares a personal story about her dog, whose schedule gets thrown off after boarding. This leads to early morning wake-ups and disrupted sleep, contributing to increased stress levels for Dr. Novitsky herself. This relatable story highlights how seemingly small, everyday events can impact our stress scale and overall state of well-being.
The stress scale ranges from 1 to 10, with 1 being the lowest level of stress and 10 the highest. Here’s a quick look at each level:
- 1: Complete relaxation, like a sun-induced doze on a beach.
- 2: Rested state with mild thoughts and feelings, without significant decisions.
- 3: Awareness and light social interaction, maybe a casual conversation.
- 4: Decision-making and more body movement, actively engaged.
- 5: Potential conflict with noticeable fidgeting and body movements.
- 6: Sarcasm, signaling a desire to disengage socially.
- 7: Physiological symptoms like a higher heart rate and faster breathing.
- 8: Reactivity with out-of-proportion responses to minor triggers.
- 9: Isolation and complete avoidance of social interactions.
- 10: Extreme stress, leading to yelling and strong emotional expression.
Creating a personalized somatic stress scale requires time and mindfulness. Involving a partner can make this process even more insightful, as they can observe and help identify behaviors that may go unnoticed.
Timestamps:
00:00:55 - Introducing the Stress Scale
00:01:48 - Personal Story: Dog Boarding and Sleep Disruption
00:03:35 - Sleep and Stress Levels
00:04:51 - Creating Your Personal Stress Scale
00:06:37 - Examples of Symptoms at Different Stress Levels
00:11:02 - Understanding Higher Stress Levels
00:16:21 - Daily Maintenance Techniques for Stress Management
00:17:03 - Aligning Goals with Stress Levels/Upcoming Topics
Resources:
- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
- Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.
- Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
- Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
- Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
- Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
- Subscribe to The Metabolism, Muscles, and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
In the latest episode of "Metabolism, Muscles, and Mindset," host Ali Novitsky, MD, an obesity medicine doctor and fitness guru, delves into the intricate relationship between stress and health. This episode marks the beginning of a three-part series dedicated to understanding stress, its physiological impacts, and effective management strategies.
00:00:00 - Introduction and Episode Overview
00:00:11 - Recent Travels and Conferences
00:00:32 - Stress and Health: An Overview
00:00:53 - Upcoming Episodes Breakdown
00:01:04 - Episode 1: Stress and Your Body
00:01:35 - Episode 2: Understanding Your Stress Scale
00:01:57 - Episode 3: Finding Your Thrive Zone00:02:07 - Personal Story: Empathetic Daughter
00:02:50 - Impact of Stress on Others
00:03:21 - Ownership of Stress Response
00:03:42 - The Science of Stress Response
00:04:14 - Cortisol and Its Impact
00:05:08 - High Stress Responders and Weight Loss
00:06:03 - The Role of Cortisol in Blood Sugar Regulation
00:07:08 - Chronic Stress and Burnout
00:08:02 - Cortisol and Insulin Interaction
00:09:39 - Stress, Sleep, and Blood Sugar
00:10:41 - Stress Scale and Sleep Deprivation
00:11:14 - Types of Stress Responders
00:12:12 - Genetic Factors in Stress Response
00:13:02 - Tools for Managing Stress
00:14:17 - Personal Experience with Stress Modeling
00:15:10 - Managing Stress Productively
00:15:51 - Importance of Stress Management
00:16:02 - Cognitive Behavioral Therapy (CBT) and Stress
00:16:24 - Dialectical Behavioral Therapy (DBT) and Stress
00:17:07 - Interpersonal Communication and Stress
00:17:49 - Recap and Episode 2 Preview
00:18:52 - Program Offerings and Conclusion
Resources:
- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
- Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.
- Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
- Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
- Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
- Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
- Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
In this episode, Dr. Ali Novitsky dives deep into the often-overlooked side of weight loss: tracking progress the right way. Discover why every week won’t be a weight-loss week, and how set points, plateaus, and the power of patience play pivotal roles in achieving long-term success. Dr. Novitsky shares eye-opening insights on how to celebrate non-scale victories, why tracking muscle and fat composition beats relying solely on a traditional scale, and the crucial role of protein and sleep in weight management. Tune in to learn why the journey is just as important as the destination, and how embracing realistic expectations can transform your mindset—and results—for the better.
00:00
Introduction: Importance of Tracking Progress
02:26
Understanding Set Points and Plateaus
03:45
Using an InBody Scale for Accurate Progress Tracking
09:35
Troubleshooting Lack of Progress: Addressing Blind Spots
16:12
Factors to Consider in Troubleshooting: Alcohol, Sugar, Sleep, Stress, and Exercise
18:59
Optimal Weight Loss: Slow and Long-Term Focus on Muscle Maintenance
Resources:
- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
- Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.
- Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
- Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
- Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
- Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
- Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
In this episode, Dr. Ali Novitsky breaks down the science of sustainable weight loss by focusing on the critical balance between nutrition, metabolism, and strength training. If you’re wondering why your efforts might not be yielding the results you expect, this episode will help you understand how to optimize your approach.
Dr. Novitsky explains why achieving a calorie deficit is essential for weight loss and how your basal metabolic rate (BMR) plays a crucial role in determining the right deficit for you. She shares the importance of proper nutrition during weight loss, warning against the risk of muscle loss if strength training and balanced macronutrients aren’t prioritized.
Listeners will also learn that exercise alone isn't enough for effective weight loss—nutrition is key. Dr. Novitsky emphasizes the value of conducting a nutrition audit to understand your current eating habits and make necessary adjustments. She walks through strategies to balance protein, carbohydrates, and fats for optimal results while also introducing mindful nutrition and intuitive eating as alternative, less structured approaches.
This episode offers practical, science-backed strategies to guide you on your journey to sustainable fat loss, without compromising strength or muscle mass.
Resources:
- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
- Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.
- Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
- Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
- Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
- Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
- Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
In this episode, Dr. Ali Novitsky uncovers the vital link between sleep and energy. Learn how your sleep habits impact your mental, physical, and emotional well-being—and why it's the secret key to high-vibe energy. From creating the perfect wind-down routine to understanding how your organs recover during rest, Dr. Novitsky dives into practical tips and personal stories to help you prioritize quality sleep. Whether you're managing stress, juggling shifts, or simply looking to feel your best, this episode will empower you to harness the magic of rest for a more energized and balanced life.
Resources:
- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
- Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.
- Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
- Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
- Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
- Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
- Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
In this episode, Ali Novitsky introduces the three-part optimal weight loss series and focuses on the topic of evaluation. She discusses the importance of understanding the client's motivation for weight loss, their history of dieting, and their body type. Ali explains the concept of leptin resistance and its impact on weight loss. She also emphasizes the use of an in-body scan to assess muscle mass and body fat percentage. Ali concludes by discussing realistic expectations for weight loss and the importance of preserving muscle mass.
Resources:
- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
- Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.
- Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
- Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
- Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
- Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
- Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
"Am I going to be on it forever? That's always what they say."Ever wondered if you can stop GLP-1 agonists after reaching your weight loss goal? This episode is for you. In part three of our GLP-1 series, Dr. Ali Novitsky busts myths, addresses fears, and dives deep into one of the most important questions in obesity medicine: What happens after the weight is gone?🧠 From stigma to science — Dr. Novitsky breaks down why some people stay on GLP-1s long-term and why others might come off. 💡 Key insights on mindset — Learn how lifestyle changes and mental shifts are just as important as the medication. 🔥 Real Talk — There’s no shame in using medication to support your weight loss and metabolic health journey.
Resources:
- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
- Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.
- Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
- Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
- Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
- Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
- Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
"It's not that we have non-responders. It's that we have unrealistic expectations." - 00:20:38
A Personal Insight from Greece: Aligning Your Environment with Your Energy
Dr. Novitsky begins by sharing a story from her trip to Greece, where the simplicity of her surroundings inspired her to declutter her home. This serves as a metaphor for aligning one's environment with their energy and current needs.
Common Concerns About GLP-1 Agonists
Dr. Novitsky discusses why people often struggle with GLP-1 agonists. Two main reasons stand out: confusion over how to balance medication with nutrition and exercise, often accompanied by shame, and the belief that they are "non-responders" to the medication.
How a Nutrition Audit Can Help
For those who feel they are non-responders, Dr. Novitsky introduces the concept of a nutrition audit. By tracking food intake without changes for a week, clients can gather data on calories, protein, carbs, fat, fiber, and added sugars. This helps uncover what might be hindering progress.
The Importance of Caloric Deficits and BMR
Dr. Novitsky explains that GLP-1 agonists don't guarantee weight loss. Weight loss still requires a caloric deficit, which means consuming fewer calories than one's basal metabolic rate (BMR). Many mistakenly believe they’re in a deficit when they’re not, leading to frustration.
Leptin Resistance and Weight Loss Struggles
The episode dives into leptin resistance, a condition that can make weight loss harder, even when someone is consuming fewer calories. Leptin plays a role in hunger and metabolism, and resistance to it may be a reason some struggle with weight loss.
Patience and Realistic Expectations
Dr. Novitsky stresses patience when using GLP-1 agonists, explaining that weight loss varies by individual. Inflammation, body composition, and initial body fat all play a role in determining how quickly one may lose weight. She advises setting realistic goals to avoid discouragement.
Looking Ahead
Dr. Novitsky wraps up by encouraging listeners to reflect on their own journey, asking them to consider if any of the factors discussed apply to their experience. She teases upcoming episodes that will provide further insights into GLP-1 agonists and weight loss strategies.
Resources:
- The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
- Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE.
- Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
- Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
- Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
- Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
- Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
Understanding GLP-1 Agonists: A Comprehensive Guide
Part I: The Evolution From Diabetes Treatment to Weight Loss
"Going on a medication for weight loss is NOT the easy way out."
- Dr. Ali
Detailed Synopsis
In this first of three episodes about GLP-1 agonists, Dr. Ali Novitsky, your favorite Obesity Medicine and Fitness expert, dives deep into the science and history of GLP-1 agonist medications to educate her listeners on the realities and benefits of these medications. Dr. Novitsky starts with a personal story from Ocean City, New Jersey, where she encountered a woman whose family members were using GLP-1 agonists. The woman, however, had little understanding of how these medications work—prompting Dr. Ali to address common misconceptions.
Dr. Novitsky emphasizes that GLP-1 agonists are not a quick fix but a helpful tool for those dealing with metabolic health challenges. She traces the history of GLP-1 agonists, starting from the 1970s, and highlights their role in treating diabetes since the 1990s. The episode explains the secondary effect of weight loss these medications can produce, underlining that their use must be accompanied by lifestyle changes for optimal success.
Mechanism of GLP-1 Agonists
Dr. Novitsky provides a clear breakdown of how GLP-1 agonists work in the body, specifically differentiating between types such as semaglutides and terzepatides, each with varying effects on weight loss. She debunks the myth that these medications offer an "easy way out" and emphasizes the importance of combining them with exercise and diet for best results. This segment covers why lifestyle changes are essential for those using GLP-1 agonists.
Criteria for Candidacy and Addressing Concerns
The episode also explores the criteria for being a candidate for GLP-1 agonists, stressing that BMI numbers alone are not enough. Dr. Novitsky explains how conditions like insulin resistance and leptin resistance factor into the equation. She advocates for personalized medicine and ensures that GLP-1 agonists are prescribed with a focus on improving overall metabolic health and preventing chronic diseases.
Dr. Novitsky thoughtfully addresses concerns about side effects and the involvement of pharmaceutical companies in promoting these medications. She emphasizes the importance of compassion and a holistic approach to caring for individuals on these medications.
Looking to the Future: Preventive Health and Longevity
Dr. Novitsky envisions the future of GLP-1 agonists in preventive healthcare. She shares her predictions for microdose medications as an early intervention to support long-term health and longevity. Before wrapping up, Dr. Ali discusses her fitness and coaching programs, providing listeners with practical tools to achieve their health goals. Dr. Ali Novitsky’s podcast continues to be a rich source of education, offering insights into both the mental and physical aspects of health, and breaking down the facts vs. myths surrounding GLP-1 agonists. The goal is to empower listeners to be better equipped to make informed decisions on their health journey.
Time Stamps
[00:02] Introduction and personal story about GLP-1 [07:45] Common misconceptions about GLP-1 agonists [15:30] History of GLP-1 agonists and their use in diabetes [22:10] How GLP-1 agonists support weight loss [28:35] Criteria for GLP-1 candidacy beyond BMI [33:50] Addressing side effects and pharmaceutical involvement [39:12] Importance of lifestyle changes with medication [46:20] Looking ahead: Microdose medications for longevity [52:15] Overview of Dr. Novitsky's coaching programs [56:40] Closing thoughts on compassion and holistic care
Resources: * The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY. * Nutrition Training Program for Healthcare Professionals is enrolling now! You can learn more HERE. * Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE. * Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE. * Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE. * Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube * Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
Muscles & Mindset - How to Gain 1 lb of Muscle a Month: Nutrition and Exercise Strategies
Introduction
In this episode of "Muscles & Mindset," titled "How to Gain One Pound of Muscle in One Month: Nutrition and Exercise Strategies," Ali Novitsky MD shares insights from her personal life, including a week of decluttering and a family trip to the Jersey shore. These experiences sparked a conversation with her stylist, Stacy, about body sizing and embracing unique body shapes.
The episode's main theme is the often-overlooked topic of muscle gain. Dr. Novitsky discusses the importance of building muscle, particularly as one ages, and the key components necessary for adding a pound of muscle in a month. She highlights the role of muscle mass in maintaining functionality, metabolic health, and overall well-being.
Dr. Novitsky outlines a comprehensive approach to gaining a pound of muscle, which includes nutrition, strength training, rest, and supplementation. She emphasizes the need for a slight caloric surplus, increased protein and carbohydrate intake, and consistent strength training sessions. She also discusses the impact of essential amino acids, creatine, omega-3 fatty acids, and other supplements on muscle growth.
Throughout the episode, Dr. Novitsky provides practical tips and insights on optimizing muscle gain, debunking common myths and misconceptions. She encourages listeners to prioritize muscle mass as a key component of their health and fitness journey, stressing the long-term benefits of building and maintaining muscle.
Additionally, Dr. Novitsky shares information about upcoming programs, including fitness and nutrition training opportunities, and a specialized weight loss program for individuals on GLP-1 agonists. She outlines the value of these programs in supporting listeners' health goals.
Overall, this episode serves as a comprehensive guide to gaining muscle and empowers listeners to take charge of their fitness journey by focusing on muscle health for long-term well-being.
Key Takeaways
The Importance of Decluttering
- Dr. Novitsky discusses the psychological and emotional benefits of decluttering, highlighting how clearing physical space can lead to mental clarity.
- The episode provides tips on approaching decluttering without feeling overwhelmed.
Gaining One Pound of Muscle in a Month
- Nutrition: The significance of a slight caloric surplus, and increased protein and carbohydrate intake.
- Strength Training: The necessity of consistent strength training sessions.
- Rest and Recovery: The crucial role of rest in muscle growth.
- Supplementation: The influence of essential amino acids, creatine, omega-3 fatty acids, and other supplements on muscle gain.
Practical Tips for Muscle Gain
- Dr. Novitsky offers insights on optimizing muscle gain, debunking common myths and misconceptions.
- Emphasizes muscle mass as a critical component of overall health and fitness.
In-Depth Discussion
Decluttering as a Metaphor for Mental Health
- Why It Matters: Dr. Novitsky connects decluttering with mental health, explaining how letting go of physical clutter can symbolize letting go of mental clutter.
- Practical Steps: Tips on starting small with decluttering and gradually tackling larger areas of life.
The Comprehensive Approach to Muscle Gain
- Nutrition and Caloric Surplus: Detailed discussion on calculating and achieving a slight caloric surplus for muscle gain.
- Strength Training: Specific exercises and routines effective for building muscle.
- Supplementation: The science behind supplements like creatine, essential amino acids, and omega-3 fatty acids, and their role in muscle growth.
Question: What are some tips for gaining muscle without feeling overwhelmed?
- Answer: The episode provides step-by-step guidance on incorporating muscle-building strategies into a busy lifestyle without adding stress.
Final Thoughts
Summary
Ali Novitsky MD concludes the episode by encouraging listeners to embrace the benefits of decluttering and focus on gaining muscle as a vital part of their health journey. She highlights the long-term benefits of building and maintaining muscle mass.
Timestamps:
00:00:00 - Introduction and Weekly Recap 00:02:21 - Importance of Gaining Muscle 00:07:41 - Nutrition for Muscle Gain 00:15:05 - Importance of Strength Training 00:16:41 - Considerations for Cardio 00:17:44 - Importance of Rest and Recovery 00:18:48 - Discussion on Supplements 00:23:35 - Setting Realistic Expectations 00:25:32 - Announcement of Programs and Training Opportunities
Resources: * The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY. * Nutrition Training Program for Healthcare Providers is enrolling now! You can learn more HERE. * Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE. * Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE. * Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE. * Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube * Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
Prioritizing High-Protein Meals On-The-Go Host: Ali Novitsky, MD
Introduction
In this episode, Ali Novitsky, MD, returns after an adventurous summer of travel with her family, journeying from Greece to Portland and Banff. She shares insights on maintaining body composition through high-protein meals during her travels.
Travel Recap
The Novitsky family began their summer exploring Greece’s stunning landscapes and culture. They caught an Olivia Rodrigo concert in Portland, a treat for her daughters who are music enthusiasts, and later explored the breathtaking scenery of Banff, Canada, including Lake Louise and the Northern Lights. Her husband Mark, host of The Boatcast podcast and a talented photographer, captured remarkable photos along the way.
Episode Focus: High Protein Meal Ideas Dr. Ali discusses how she maintained her muscle mass and body fat percentage with high-protein meals despite two months of travel.
Key Points Discussed
Strength Training Without Equipment: Dr. Ali maintained her muscle mass by engaging in equipment-free strength training three times weekly.
Dietary Recommendations: She indulged in some treats but prioritized protein intake to sustain her body composition.
High Protein Meal Ideas: * Breakfast: Options include overnight oats with Greek yogurt, hard-boiled eggs, turkey bacon, tempeh, Bare Bells protein bars, and Starbucks egg white bites. * Lunch: A protein-first approach with ingredients like grilled chicken, ground beef, tempeh, tofu, and hard-boiled eggs, offering five high-protein lunch ideas. * Snacks: Mini meals such as protein shakes, smoothies, and chicken salad, with vegetarian choices like tofu or tempeh salad. * Dinner: Reiterate lunch ideas, focusing on protein-rich appetizers and main courses when dining out, with vegetarian entrées supplemented by preferred proteins.
Practical Tips: * Keep protein sources prepped in the fridge. * Incorporate leftovers creatively into new meals. * Emphasize whole foods for better digestion and health.
Special Offer: Nutrition Training Program for Healthcare Professionals/Coaches Dr. Ali announces an eight-week intensive nutrition training program with a year-long support system, suitable for healthcare professionals, coaches, and anyone interested in metabolic health. The program includes live weekly calls, workout samples, emotional eating training, and body composition training, offering 48 CME credits for physicians. For more details, visit The Fit Collective Nutrition Training or the show notes link.
Conclusion
Dr. Ali hopes these high-protein meal ideas inspire listeners to maintain their nutrition goals, whether at home or on the go. She closes the episode with a reminder to take care and stay healthy until next
Timestamps 00:00:02 - Introduction and Travel Recap 00:02:34 - High-Protein Meal Ideas Overview 00:03:29 - Maintaining Nutrition While Traveling 00:05:04 - Strength Training Without Equipment 00:05:27 - Dietary Recommendations During Travel 00:08:17 - High-Protein Breakfast Ideas 00:14:09 - High-Protein Lunch Ideas 00:18:04 - High-Protein Snack Ideas 00:19:49 - High-Protein Dinner Ideas 00:22:10 - Vegetarian and Vegan Protein Options 00:23:14 - Nutrition Training Program Overview 00:25:11 - Program Details and Benefits 00:26:03 - Conclusion and Sign-Off
Resources The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY.
Nutrition Training Program for Healthcare Providers is enrolling now! You can learn more HERE.
Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE. Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
226: Nutrition Training for Healthcare Providers: Bridging the Gap Host: Dr. Ali Novitsky Welcome to another exciting episode of the Muscles & Mindset Podcast! Dr. Ali Novitsky is thrilled to dive into a topic that is both her passion and profession: nutrition. This episode is particularly special as it focuses on bridging the gap in nutrition knowledge for healthcare providers.
Introduction Dr. Novitsky begins the episode by sharing a bit about her background and lifelong fascination with nutrition. From a young age, she was deeply interested in how food and exercise impact our bodies. This passion led her to accumulate a vast library of nutrition books and spend weekends discussing diets at GNC. Her journey has been shaped by personal experiences, including being an overweight child, which fueled her interest in nutrition and exercise.
The Importance of Nutrition in Healthcare She discusses the critical role nutrition plays in both preventing and treating diseases. Despite its importance, traditional medical training often lacks comprehensive nutrition education, leaving many healthcare providers feeling unprepared to offer nutritional advice to their patients. Dr. Novitsky emphasizes that while doctors are trained to save lives, they are not typically trained to be nutrition experts.
Unique Approach Over the years, she has developed a unique approach to nutrition, which she calls "Mindful Macros." This program is designed to make nutrition simple and effective. Dr. Novitsky believes that understanding and implementing basic nutrition strategies can save lives and aims to empower healthcare providers with the knowledge and tools needed to offer sound nutritional advice to their patients.
Introducing the Eight Week Nutition Training Program She is excited to announce a new eight-week training program specifically designed for healthcare providers. This program will cover everything she has learned and implemented in her coaching programs over the past several decades. The training will be live, offering participants the opportunity to interact with her and ask questions. Additionally, esteemed colleagues like Dr. Matthea Rentea will contribute her expertise, particularly in areas like obesity medicine and post-bariatric care.
Overcoming Obstacles Dr. Novitsky addresses several obstacles that healthcare providers face when it comes to nutrition:
- Lack of Training: Most medical schools do not offer extensive nutrition education.
- Time Constraints: Healthcare providers are often too busy to prioritize their own nutrition, let alone advise patients.
- Simplifying: The plethora of nutrition strategies out there can be overwhelming and at times, contradictory.
She assures listeners that her program is designed to make nutrition advice simple and actionable, even for the busiest healthcare providers.
Program Details The eight-week program will officially start on October 7th, but early enrollees will gain immediate access to bonus content, including the emotional eating and body composition training series. Participants will also receive a comprehensive provider nutrition training manual and a nutrition audit guide, making it easy to implement these strategies in their practice.
Conclusion Dr. Novitsky wraps up the episode by encouraging healthcare providers to sign up for the program. She believes that by bridging the gap in nutrition knowledge, a significant impact can be made on public health. The program offers 12 CMEs for physicians and provides year-long access to all content.
For more details and to enroll, visit [thefitcollective.com/nutrition-training]. Thank you for tuning in, and Dr. Novitsky can't wait to help transform your approach to nutrition and healthcare! Until next time, stay healthy and keep learning!
Timestamps 00:00:00 - Introduction to Muscles & Mindset Podcast 00:00:20 - Excitement About Nutrition 00:00:32 - Family Background and Sibling Talents 00:01:05 - Brother Chris: The Pulmonary Critical Care Doctor 00:02:00 - Brother Matt: The Internal Medicine Doctor 00:02:43 - Ali's Early Interest in Nutrition 00:03:36 - Teenage Years: Building a Nutrition Library 00:04:09 - Importance of Trying Nutrition Protocols 00:04:40 - Bridging the Gap in Nutrition and Clinical Care 00:05:02 - Medical Training and Nutrition Knowledge 00:06:06 - Importance of Nutrition in Saving Lives 00:07:09 - Eight-Week Training Program for Healthcare Professionals 00:08:04 - Special Cases in Nutrition Management 00:08:46 - Obstacles in Medical Training and Nutrition 00:09:08 - Environmental and Genetic Factors in Nutrition 00:10:02 - Differences in Dairy Between Europe and the U.S. 00:11:07 - Personal Experiment with A2 Milk 00:11:39 - Challenges for Healthcare Providers 00:12:00 - Simplifying Nutrition Advice for Patients 00:13:04 - Flexibility in Nutrition Approaches 00:14:07 - Time Constraints for Healthcare Providers 00:15:01 - Making Nutrition Simple and Effective 00:15:46 - Empowering Healthcare Providers with Nutrition Knowledge 00:16:07 - Preventative Health and Nutrition 00:17:10 - Personal Story: Chronic Benign Neutropenia 00:18:02 - Six-Week Program Details and Access 00:19:05 - Provider Nutrition Training Manual 00:20:09 - Nutrition Audit Guide 00:21:04 - Bridging the Gap in Healthcare with Nutrition and Exercise 00:21:36 - Enrollment Information and Bonus Content
Resources The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY.
Nutrition Training Program for Healthcare Providers is enrolling now! You can learn more HERE.
Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE. Transform® 9.0 enrollment is open for a January, 2025 waitlist.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
Muscles & Mindset Podcast Episode: Finding Your "Enough": Exploring Abundance vs. Scarcity Introduction Welcome to the Muscles & Mindset Podcast with Dr. Ali Novitsky. In this episode, your favorite obesity medicine doc/fitness guru/physician coach delves into the concept of "enough" and how understanding it can lead to a more abundant life, both physically and mentally. This episode is inspired by Dr. Ali's recent six-week slow travel experience in Greece, which provided her with numerous "a-ha moments" that she is excited to share with you.
Key Themes What is "Enough"? We explore the idea of "enough" in various aspects of life:
- Tangible Aspects: Money, weight loss, muscle mass, clothes, shoes, and purses.
- Intangible Aspects: Emotional and mental fulfillment, showing up as a parent or partner.
Abundance vs. Scarcity Dr. Ali discusses how feelings of scarcity often manifest in tangible ways when we feel disconnected in our lives. For example, feeling a lack of money when there is emotional disconnection. Our brains tend to make abstract concepts tangible, which can lead to a scarcity mindset.
Personal Experience in Greece The Packing Fiasco Dr. Ali shares a humorous yet enlightening story about arriving in Greece with eight full suitcases, only to realize that she had packed WAY more than necessary. This experience highlighted the concept of "enough" and how we often overestimate our needs.
Living Simply Living in a three-bedroom apartment in Syros, Greece, with her family taught her the value of simplicity. They had fewer clothes, shopped daily for groceries, and wasted less. This minimalist lifestyle made her feel more abundant and less stressed.
Practical Applications of "Enough" Financial "Enough" Dr. Ali Novitsky discusses setting a tangible "enough" for yearly income and focusing on meeting that without feeling scarcity. If individuals feel scarcity despite meeting their financial goals, it may be rooted in past experiences.
Weight Loss "Enough" In her weight loss programs, Dr. Novitsky emphasizes "optimal weight loss," which focuses on maintaining muscle mass while losing body fat. She encourages setting realistic weight loss goals based on muscle mass and body fat ratio rather than arbitrary numbers.
Reflections and Changes Personal Growth Dr. Novitsky’s time in Greece prompted significant personal growth. She realized that she is enough as a partner, mother, daughter, and friend. This newfound self-acceptance has led to changes in her goals, lifestyle, and what she is willing to tolerate.
Professional Offerings Dr. Novitsky introduces several programs designed to help individuals achieve optimal health:
- Muscles and Mindset: Beginner and advanced strength training programs.
- Transform for Physicians: A CME program extending from six months to a year.
- Optimal GLP-1 Weight Loss: Support for those on GLP-1 agonists.
- Nutrition Training for Healthcare Providers: A six-week live training program starting October 7th.
Conclusion Dr. Novitsky encourages everyone to reflect on what "enough" means in their lives and how they can shift from a scarcity mindset to one of abundance. She thanks the audience for joining her on this journey and looks forward to helping them find their abundance. Until next time, stay healthy and abundant!
Timestamps 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:30 - Return from Greece and Aha Moments 00:01:02 - Exploring the Concept of "Enough" 00:01:33 - Abundance vs. Scarcity Mindset 00:02:07 - Tangible vs. Intangible "Enough" 00:02:28 - Personal Insights from Greece 00:03:10 - Setting Tangible Goals 00:04:04 - Addressing Scarcity Mentality 00:05:08 - Travel Story: Overpacking for Greece 00:06:16 - Challenges with Excess Baggage 00:07:06 - Arrival in Syros and Realizations 00:08:20 - Living with Less: Apartment Experience 00:09:14 - Daily Life in Greece: Simplicity and Abundance 00:10:09 - Grocery Shopping and Waste Reduction 00:11:03 - Reflecting on Personal Priorities 00:11:23 - Weight Loss: What is Enough? 00:12:06 - Optimal Weight Loss vs. Traditional Dieting 00:13:00 - Setting Realistic Weight Loss Goals 00:14:04 - Personal Weight Loss Journey 00:15:08 - Embracing Abundance in Life 00:16:01 - Self-Acceptance and Personal Growth 00:17:07 - Daily Routine in Greece: Yoga and Community 00:18:04 - Redefining Productivity and Worth 00:19:09 - Changes in Goals and Lifestyle 00:20:03 - Upcoming Programs and Offerings 00:21:08 - Transform for Physicians Program 00:21:30 - Optimal GLP-1 Weight Loss Program 00:21:51 - Nutrition Training for Healthcare Providers 00:22:34 - Conclusion and Finding Abundance
Resources The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY.
Nutrition Training Program for Healthcare Providers is enrolling now! You can learn more HERE.
Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
Optimal GLP-1 Weight Loss Program - next program starts November, 2024. Learn more and join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
Host: Ali Novitsky, MD In this episode of "Muscles & Mindset," Dr. Ali Novitsky, obesity medicine and fitness expert, welcomes listeners to the fourth installment of the mini-nutrition series. For those who are just tuning in, she encourages them to catch up on previous episodes that explore intuitive eating, Mindful Macro® eating, and the fundamentals of calculated macros. Today, she presents a comprehensive approach that she refers to as the ultimate nutrition strategy.
Episode Highlights: 1. Introduction to the Ultimate Nutrition Strategy:
This strategy builds upon the tools and concepts discussed in earlier episodes, offering a flexible way of eating that adapts to various life situations, combining intuitive eating, Mindful Macros®, and calculated macros.
- The Importance of Flexibility:
Flexibility in eating strategies is vital for long-term success. Dr. Novitsky notes that clients often lose interest when they feel confined to a single method; hence, offering multiple options can keep them engaged and motivated.
- Personal Examples:
She shares how she integrates these strategies into her own life, particularly during frequent work travel and family vacations. For work trips, she adheres to Mindful Macros®, making informed decisions based on portion sizes. When on family vacations, she opts for intuitive eating to fully enjoy the experience without strict structures.
- Calculated Macros and Nutrition Audits:
Dr. Novitsky explains that calculated macros are essential for gaining insight into current eating habits. She advises clients to conduct a nutrition audit by tracking everything they consume over a week, which helps identify areas for improvement and dispels myths about being a "non-responder" to certain diets or medications.
- Real-Life Applications:
She discusses practical scenarios where calculated macros prove beneficial, such as when someone feels their nutrition is off track or wants to build muscle mass. Calculated macros provide the necessary framework and data to make informed adjustments.
- Trusting Yourself:
The ultimate goal is for individuals to trust their eating decisions, whether they are using intuitive eating, mindful macros, or calculated macros. Flexibility enables them to switch between these strategies as needed without feeling restricted or overwhelmed.
- Mindset and Motivation:
Dr. Novitsky addresses the common challenge of losing motivation after the initial excitement of a new nutrition program. Understanding the mindset behind this can aid in maintaining long-term commitment and success.
- Practical Tips:
She offers actionable advice on implementing these strategies in various situations, highlighting that all of this is learnable and achievable.
Conclusion: Dr. Novitsky concludes by reminding listeners that their nutrition strategy doesn’t have to be rigid. It can be a blend of intuitive eating, mindful macros, and calculated macros, tailored to their individual needs and lifestyle. She also invites them to explore her year-long strength training program, "Muscles & Mindset," available at www.thefitcollective.com/musclesandmindset, designed to complement their nutrition journey with effective workouts. Stay tuned for more insights and have a fantastic week!
Timestamps: 00:00:00 - Introduction and Series Overview 00:00:12 - Recap of Previous Episodes 00:00:34 - The Ultimate Nutrition Strategy 00:00:55 - Importance of Flexibility in Eating 00:01:16 - Comparing Different Eating Strategies 00:01:57 - Personal Example: Work Travel 00:03:11 - Personal Example: Family Vacation 00:04:37 - Getting Snobby with Extras 00:06:12 - Calculated Macros and Nutrition Audit 00:08:20 - Common Misconceptions and GLP-1 Agonists 00:10:46 - Benefits of Calculated Macros 00:12:01 - Transitioning Between Strategies 00:14:10 - Calculated Macros for Muscle Gain 00:16:07 - Choosing the Right Strategy for Your Goals 00:18:03 - The Appeal of New Nutrition Trends 00:19:06 - Addressing Hunger and Protein Intake 00:19:59 - Final Thoughts and Program Promotion 00:20:10 - Muscles and Mindset Program Overview 00:20:31 - Program Details and Conclusion
Resources: The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY.
Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.
Optimal GLP-1 Weight Loss Program - now enrolling for a Monday start! Join HERE.
31 Days of FIT. Learn more HERE.
Fit Woman Collective™. Learn more HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
Ali Novitsky, MD is thrilled to be back this week. Over the past two weeks, the podcast has delved into intuitive eating and Mindful Macros®. Today, the focus is on the basics of calculating macros, especially for beginners. This topic often seems overwhelming, but the math is straightforward. The challenge lies in the recommendations and nuances, which require experience and understanding.
Episode Overview
In this episode, Dr. Novitsky breaks down the process of calculating macros, addressing common concerns and misconceptions. She also shares her personal approach and experiences with different coaches, highlighting the importance of finding a method that works for each individual.
Key Points Discussed
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Understanding Macros:
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Definition: Macros, or macronutrients, are the nutrients that provide calories or energy, including proteins, carbohydrates, and fats.
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Importance: Knowing your macro breakdown is crucial for achieving specific fitness goals, whether it's fat loss, muscle maintenance, or muscle gain.
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Challenges in Calculating Macros:
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Metabolic States: Different metabolic conditions like insulin resistance and leptin resistance can complicate the process.
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Personal Experience: Dr. Novitsky shares her journey with various coaches and how their recommendations varied, emphasizing the need for a personalized approach.
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Dr. Ali's Approach to Macros:
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Balanced Strategy: Dr. Novitsky advocates for a balanced approach that combines intuitive eating, mindful macros, and calculated macros.
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Practical Tips: Practical tips on how to start calculating your macros, including the importance of knowing your basal metabolic rate (BMR).
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Calculating Basal Metabolic Rate (BMR):
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Definition: BMR is the number of calories your body needs at rest.
- Formula: Introduction to the Mifflin-St. Jeor formula, which is widely used in obesity medicine to calculate BMR.
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Activity Factors: Explanation of how to adjust BMR based on activity levels to get your total daily energy expenditure (TDEE).
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Macro Breakdown for Beginners:
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Starting Point: For muscle maintenance and fat loss, Dr. Novitsky recommends starting with 30% protein, 30% carbohydrates, and 40% fat.
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Example Calculation: An example calculation illustrating how to determine the grams of each macronutrient based on a 1500 calorie diet.
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Advanced Considerations:
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Leptin Resistance: Discussion on how leptin resistance can affect weight loss and the importance of adjusting macros accordingly.
- Art of Adjustment: The process of adjusting macros based on individual responses and metabolic conditions.
Conclusion
This episode provides a comprehensive introduction to calculating macros, emphasizing the importance of a personalized approach. Next week, the podcast will put it all together and discuss how to integrate these strategies into a cohesive plan. Don't forget to check out the "Muscles & Mindset" workout program and stay tuned for the upcoming nutrition program.
Visit https://www.theFITCollective.com to learn more about the programs and resources.
Until next time, stay empowered and keep striving toward your fitness goals! Thank you for tuning in! If you have any questions or need further clarification, feel free to reach out. Dr. Novitsky is here to help you on your journey to better health and fitness.
Timestamps: 00:00:02 - 00:00:24: Introduction and Episode Recap 00:00:24 - 00:01:16: Challenges in Calculating Macros 00:01:17 - 00:01:48: Upcoming Nutrition Program 00:01:48 - 00:02:19: Importance of Mentorship in Nutrition 00:02:19 - 00:03:11: Personal Experience with Macro Coaches 00:03:11 - 00:03:33: Combining Intuitive, Mindful, and Calculated Approaches 00:03:34 - 00:04:07: Online Coaching Experience 00:04:07 - 00:05:03: Misalignment in Macro Recommendations 00:05:03 - 00:05:46: Carb Sensitivity and Personal Adjustments 00:05:47 - 00:06:08: Balanced Eating Approach 00:06:09 - 00:06:40: Advanced Topics in Macro Calculation 00:06:40 - 00:07:02: Setting Goals for Macro Calculation 00:07:03 - 00:07:45: Understanding Muscle Gain and Fat Loss 00:07:45 - 00:08:06: Realistic Expectations for Muscle Gain 00:08:07 - 00:08:39: Starting with Basal Metabolic Rate (BMR) 00:08:39 - 00:09:11: Components of Total Daily Energy Expenditure (TDEE) 00:09:11 - 00:09:42: Exercise and Its Impact on TDEE 00:09:42 - 00:10:14: Digestion and Its Role in TDEE 00:10:14 - 00:10:57: Importance of Strength Training for Fat Loss 00:10:57 - 00:11:28: Calculating Basal Metabolic Rate (BMR) 00:11:28 - 00:12:00: Using the Mifflin-St Jeor Formula 00:12:00 - 00:12:21: Activity Factors in TDEE Calculation 00:12:21 - 00:13:06: Personal Experience with Online Trainer 00:13:06 - 00:13:49: Starting Energy Intake at BMR 00:13:49 - 00:14:21: Adjusting for Low BMR 00:14:21 - 00:14:53: Gaining Muscle to Optimize BMR 00:14:53 - 00:15:25: Leptin Resistance and Its Impact on BMR 00:15:25 - 00:16:06: Normal Leptin Function vs. Leptin Resistance 00:16:06 - 00:16:37: Challenges with Leptin Resistance 00:16:37 - 00:17:08: Calories In vs. Calories Out Debate 00:17:08 - 00:17:41: Obese Starving Concept 00:17:41 - 00:18:14: Finding the Deficit in Macro Calculation 00:18:14 - 00:19:08: Starting Macro Ratios for Fat Loss 00:19:08 - 00:20:02: Calculating Protein and Carbohydrates 00:20:02 - 00:20:30: Calculating Fat Intake 00:20:30 - 00:21:01: Rechecking Calculations 00:21:01 - 00:21:41: Adjusting Based on Response 00:21:41 - 00:22:12: Factors Influencing Macro Adjustments 00:22:12 - 00:23:05: Comparison with Mindful Macros 00:23:05 - 00:23:37: Conclusion and Upcoming Program
Resources: The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY.
Optimal GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Fit Woman Collective™. Learn more HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
In this episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky MD delves into the topic of Mindful Macros®, a balanced approach to nutrition. Packed with insights and practical advice, this episode guides listeners on how to balance macronutrients—proteins, fats, and carbohydrates—to achieve fitness goals such as fat loss, muscle gain, or maintenance.
Introduction
Dr. Novitsky kicks off the episode by sharing exciting news about a new nutrition program that complements the existing Muscles & Mindset strength training course. This comprehensive program offers three levels of workouts, guiding participants through an entire year of fitness for the price of a single personal training session.
What is Mindful Macros®?
Mindful Macros® is Dr. Novitsky's trademark nutrition program, designed to help individuals eyeball portions and achieve a balanced intake of macronutrients. This approach is a step up from intuitive eating, making it suitable for those with specific physical goals like fat loss or muscle gain.
Dr. Ali's Personal Journey
Dr. Novitsky shares a personal story from her early 20s, detailing her struggles with various diets until she discovered the power of a balanced macronutrient breakdown. This experience led her to develop the Mindful Macros® approach, which combines intuitive eating with calculated macros.
How Mindful Macros® Works
The episode delves into the specifics of how Mindful Macros® operates:
- Protein: The cornerstone of the program, with recommended intake based on height and goals.
- Carbohydrates: Focus on complex carbs, with a one-to-one ratio with protein for fat loss and a higher ratio for muscle gain.
- Fats: Typically two servings above protein intake.
Dr. Novitsky explains how to eyeball portions using simple visual cues, making it easy to follow the program without needing a scale or measuring cups.
Benefits of Mindful Macros®
One of the standout benefits of Mindful Macros® is its ability to maintain muscle mass while promoting fat loss. This approach is also friendly on blood sugar levels, making it a sustainable and healthy way to eat. Dr. Novitsky shares a compelling story from Dr. Komal Patil-Sisodia, an endocrinologist who successfully used Mindful Macros® to transform her body composition and improve her metabolic health.
Practical Tips and Upcoming Program
Dr. Novitsky provides practical tips on how to get started with Mindful Macros®, emphasizing the importance of getting hungry first, observing fullness, and allowing feelings. She also teases an upcoming program that will include detailed protein charts, recipes, and step-by-step guidance to help individuals become their own nutrition experts.
Conclusion
Dr. Novitsky concludes by encouraging listeners to start the Muscles & Mindset strength training program, which can set the foundation for incorporating the nutrition program. More information and sign-up details can be found at https://www.thefitcollective.com/musclesandmindset.
Listeners are thanked for tuning in and are encouraged to stay strong and mindful on their journey to optimal health, both physically and mentally.
Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - New Nutrition Project Announcement 00:00:40 - Overview of Muscles & Mindset Strength Training Program 00:01:13 - Program Levels and Pricing Details 00:01:47 - Introduction to Mindful Macros®00:02:08 - Story Behind Mindful Macros®00:03:32 - Early Diet Experiences and Discoveries 00:05:00 - Concept of Balanced Macronutrient Breakdown 00:06:04 - Defining Mindful Macros®00:07:08 - Protein Focus in Mindful Macros®00:08:01 - Example of Protein Requirements 00:09:06 - Carbohydrate and Fat Ratios 00:10:09 - Fat Loss and Muscle Maintenance Strategy 00:11:03 - Complex Carbohydrates and Non-Starchy Veggies 00:12:07 - Fat Servings and Muscle Gain 00:13:33 - Upcoming Program Details 00:14:08 - Eyeballing Portions for Protein, Carbs, and Fat 00:16:05 - Importance of Non-Starchy Veggies 00:17:00 - No Bad Foods Philosophy 00:18:04 - Blood Sugar and Food Combining 00:19:06 - Benefits of Mindful Macros®for Metabolic Health00:19:49 - Realistic Weight Loss Expectations 00:20:31 - Recipes and Resources in Upcoming Program 00:21:04 - Conclusion and Links to Programs
Resources: Dr. Ali will be speaking at the Brave Enough conference in Scottsdale, AZ, this September. Learn more about the conference HERE!
The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY.
Optimal GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Fit Woman Collective™. Learn more HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
Introduction Obesity Medicine expert, Ali Novitsky, MD, is super pumped about today's episode and the next three episodes, which will dive into the fascinating world of nutrition. Recently, she launched the Muscles & Mindset program, a comprehensive year-long strength training program that caters to participants at three different levels. It's an incredible initiative designed to improve overall health and wellness. But optimizing body composition and muscle mass also involves a significant nutritional component, which is why Dr. Ali is dedicating these episodes to exploring various aspects of nutrition.
Intuitive Eating In this episode, Dr. Ali delves into the concept of intuitive eating, a method where you listen to your body's natural signals to determine what and when to eat. She shares a heartfelt personal story about her mom's intuitive eating habits, providing a real-world example of how this approach can shape a healthy relationship with food. Dr. Ali discusses the challenges of intuitive eating, particularly when consuming processed foods that can interfere with the body's natural hunger and fullness cues. The episode also explores the Whole30 program, a popular dietary regimen that aims to reset your body's cravings toward healthier options by eliminating certain food groups for 30 days. Dr. Ali explains how Whole30 can be a valuable tool for those looking to recalibrate their eating habits.
Healing Your Relationship with Food Dr. Ali emphasizes that intuitive eating is not about achieving specific physical goals like fat loss or muscle gain. Instead, it's about reframing your mental and emotional relationship with food. This compassionate approach encourages individuals to trust their bodies and make food choices based on internal cues rather than external pressures or diet trends. However, Dr. Ali notes that by focusing on eating three servings of protein a day and minimizing processed foods and added sugars, you can likely see secondary physical benefits. This balanced approach helps improve overall well-being without the stress of strict dieting rules.
G.O.A.L.S. Principles Dr. Ali introduces her intuitive eating principles using the mnemonic "G.O.A.L.S.":
- G: Get hungry first. Listen to your body and wait until you feel genuine hunger before eating.
- O: Observe for fullness. Pay attention to your body's signals and stop eating when you feel satisfied, not overstuffed.
- A: Allow your feelings. Acknowledge and process your emotions rather than turning to food for comfort.
- L: Love movement. Incorporate physical activity that you enjoy into your routine, making movement a positive experience.
- S: Stop perfectionism. Let go of the need for perfect eating habits and embrace a more flexible, forgiving approach to nutrition.
These principles, combined with adequate protein intake and limiting added sugars, can help you become an intuitive eater who makes good nutritional decisions. Dr. Ali encourages listeners to adopt these guidelines to foster a healthier relationship with food and their bodies.
Conclusion Intuitive eating is a compassionate approach to nutrition that can be particularly useful during vacations, stressful times, or even as a lifestyle. It's a valuable tool to have in your nutritional toolkit, offering a balanced and sustainable way to approach eating without the rigidity of traditional diets. Dr. Ali is excited to continue this nutrition journey with the audience in the upcoming episodes. She teases more insightful discussions and helpful tips on navigating the complex world of nutrition.
If you haven't joined the Muscles & Mindset program yet, it's a great place to start. This program not only focuses on strength training but also integrates key nutritional strategies to optimize overall health. Stay tuned for more exciting announcements about her upcoming nutrition program! Dr. Ali invites listeners to take care, embrace the journey of intuitive eating, and look forward to more engaging content in future episodes - including next week's episode on Mindful Macros (spoiler alert!)
Timestamps: 00:00:00 - Introduction and Excitement for Upcoming Episodes 00:00:23 - Muscles & Mindset Program Overview 00:00:44 - Importance of Nutrition in Body Composition 00:01:04 - Inspiration from Mediterranean Diet 00:01:26 - Upcoming Nutrition Series Overview 00:01:47 - Concept of True Food Freedom 00:02:08 - Components of Nutrition: Mental, Emotional, Physical 00:02:29 - Introduction to Intuitive Eating 00:02:52 - Story of Intuitive Eating: Corn Flakes Craving 00:03:23 - Challenges with Processed Foods and Intuitive Eating 00:04:05 - Whole30 and Intuitive Eating 00:05:34 - Personal Experience with Intuitive Eating 00:06:16 - Intuitive Eating and Hormonal Cycles 00:07:00 - Intuitive Eating for Health Goals 00:08:02 - Mental and Emotional Recovery through Intuitive Eating 00:08:46 - Biohacking Intuitive Eating 00:09:07 - Recommendations for Successful Intuitive Eating 00:10:02 - Trust Issues with Intuitive Eating 00:10:56 - Toddlers as Intuitive Eaters 00:12:01 - Intuitive Eating Principles: Goals Mnemonic 00:12:22 - G: Get Hungry First 00:12:33 - O: Observe for Fullness 00:13:05 - A: Allow Your Feelings 00:13:33 - L: Love Movement 00:15:02 - S: Stop Perfectionism 00:18:23 - Combining Intuitive Eating Principles 00:19:29 - Benefits of Intuitive Eating 00:19:51 - Intuitive Eating in Different Life Situations 00:20:02 - Conclusion and Upcoming Nutrition Program 00:20:13 - Muscles & Mindset Program Details 00:21:05 - Teaser for Upcoming Nutrition Program
Resources: Dr. Ali will be speaking at the Brave Enough conference in Scottsdale, AZ, this September. Learn more about the conference HERE!
The Muscles & Mindset podcast was recently featured in the top 100 coaching podcasts on FeedSpot! You can view the list HERE.
The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY.
Optimal GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Fit Woman Collective™. Learn more HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!
Resistance-Training For Everyone: From Chair Workouts to Advanced Movements
In this episode, Ali Novitsky discusses the importance of strength training for beginners and how she has created a program, Muscles & Mindset, to make it accessible and doable. She shares her own experience with starting strength training at a young age and the obstacles that beginners often face. Ali emphasizes that it's never too late to start strength training and that less is more when it comes to workout duration. She also highlights the benefits of strength training, such as maintaining muscle mass, improving insulin resistance, and boosting metabolism. Ali encourages beginners to try her program and shares success stories from her clients, including someone going through chemotherapy who has maintained muscle mass.
Dr. Ali's Personal Journey and Realizations Dr. Ali reflects on her strength training journey of more than 30 years. She started back in the early '90s, a time when it wasn't common for preteen girls to engage in strength training, so it wasn't until her mother-in-law needed a strength training routine that she revisited the basics. Dr. Ali and her 2nd mom, Kathy, recorded a video together called the "mother-in-law workout," which received an overwhelming response. This made her realize the importance of making strength training accessible and comfortable for everyone, regardless of their starting point.
Introducing Muscles & Mindset - a Program for all Fitness Levels Dr. Ali expresses excitemebt about her new program, Muscles & Mindset, a year-long training program designed to cater to all levels of fitness. The program is divided into three phases:
- Phase One: For absolute beginners, including those who may need a chair for support.
- Phase Two: For those who can move from the ground to standing unassisted but aren't ready for advanced movements.
- Phase Three: For advanced strength training.
Overcoming Common Obstacles Many people feel it's too late to start strength training or don't know where to begin. The goal of Muscles & Mindset is to eliminate these obstacles by providing a program that requires no equipment and can be done from the comfort of your home. Dr. Ali curates every workout, ensuring you understand and feel each movement, which is crucial for beginners.
The Importance of Accessibility Strength training should be accessible to everyone. You don't need expensive equipment or a gym membership. The Muscles & Mindset program allows you to train in your pajamas, without shoes, and still achieve great results. The key is consistency and starting with manageable goals, like 10 minutes of training three days a week.
Personal Experience and Client Success Dr. Ali has recorded 468 workouts for this program, and even got sore from Phase One due to the deliberate use of muscles. Her mother-in-law has lost 75 pounds without losing muscle mass, thanks to her dedication to strength training. This program is designed to be affordable and effective, costing just $199 for a whole year of access to all three phases.
The Science Behind Strength Training Strength training is non-negotiable for maintaining muscle mass, especially as we age. It helps with insulin resistance, bone density, and metabolism. Combining strength training with adequate protein intake is essential for muscle maintenance and growth.
Real-Life Impact One of Dr. Ali's clients, who is undergoing chemotherapy, has not lost any muscle mass thanks to the 10-minute, three-day-a-week workouts. This is a testament to the program's effectiveness and accessibility.
Final Thoughts Dr. Ali believes in you, and I believes that strength training can be a transformative experience for everyone. Whether you're a beginner, intermediate, or advanced exerciser, Muscles and Mindset has something for you. Let's make this our strongest year yet!
Don't forget to check out the link in the show notes to sign up for Muscles & Mindset.
Timestamps:
00:00:18 - Dr. Ali's Personal Journey with Strength Training 00:01:00 - Early Experiences with Weight Lifting 00:01:44 - Mother-in-Law's Health Journey 00:02:27 - Launch of Muscles & Mindset Program 00:03:09 - Overcoming Obstacles in Strength Training 00:04:13 - Learning Through Watching Videos 00:05:05 - Strength Training from Home 00:06:09 - Inclusivity in Strength Training 00:07:01 - Importance of Accessibility 00:08:04 - Minimal Equipment Needed 00:09:00 - Strategic Program Design 00:10:00 - Personal Training Costs 00:11:00 - Affordable Training Program 00:12:06 - Consistency and Results 00:13:09 - Advancing Through Phases 00:14:02 - Engaging Core Muscles 00:15:05 - Enjoying the Process 00:16:08 - Confidence in Workouts 00:17:01 - Advanced Training Options 00:18:05 - Mental Benefits of Exercise 00:19:00 - Importance of Strength Training 00:20:04 - Combining Nutrition and Strength Training 00:20:52 - Inspirational Client Stories 00:21:09 - Muscles & Mindset Program Accessibility and Sign-Up Information
Resources: The Muscles & Mindset Program is now available! Enroll TODAY.
Muscles & Mindset Podcast was recently featured in the top 100 blogs on FeedSpot! You can see the list HERE.
Optimal GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your Doctor!
Can Online Fitness Programs Help?
Dr. Ali Novitsky expresses her excitement about today's topic and introduces the concept of online fitness programs. With nearly seven years of experience in running her own online fitness program, she explains that it is more than just fitness — it’s a holistic approach to health.
Primary vs. Supplementary Fitness:
Dr. Ali discusses how online fitness programs can serve as a primary source of fitness for those who don't go to the gym. For gym-goers, online programs can be a valuable supplement to their existing routines.
Tonal, Peleton, and the Best of Online Fitness:
Dr. Novitsky reveals that despite creating her own workout videos, she also uses other fitness platforms like Peloton and Tonal for motivation and variety. She emphasizes the importance of consistency in achieving fitness results.
The Flexibility of Online Fitness:
Dr. Ali highlights the flexibility of online fitness programs, which can be tailored to fit into anyone's lifestyle, whether they prefer working out alone or in a group setting.
Muscles and Mindset Program:
Dr. Novitsky introduces her program, Muscles & Mindset, recently integrated into an obesity medicine practice. The program focuses on the four pillars of obesity medicine: nutrition, mindset, medication, and exercise. She details the structure of the program, including three levels of workouts, each designed to cater to different fitness abilities and needs.
Program Features:
The program offers 10-minute workouts, three days a week, with no equipment required. Each workout is led by Dr. Novitsky, providing guidance and motivation throughout. The program is designed to be accessible, simple, and consistent, ensuring participants can stick with it and see results.
Success Stories and Results:
She shares success stories and results from participants who have seen significant improvements in their fitness and health. The program is particularly effective for maintaining muscle mass while losing body fat, which is crucial for overall health and metabolism.
Choosing the Right Online Fitness Program:
Dr. Novitsky offers tips on selecting an online fitness program that suits individual needs and preferences. She stresses the importance of knowing what you're signing up for and finding a program that keeps you motivated and engaged.
Special Offer:
She announces a special introductory pricing for the Muscles & Mindset program, making it affordable and accessible to everyone. Listeners can sign up and start their fitness journey immediately, with access to a year's worth of workouts.
Conclusion:
Dr. Novitsky wraps up the episode by encouraging listeners to explore the benefits of online fitness programs and consider integrating them into their fitness routines. She expresses her excitement about the Muscles and Mindset program and the positive impact it can have on their health and well-being. Thank you for tuning in, and Dr. Novitsky can't wait to hear about your fitness journeys. Don't forget to check out the link in the show notes to sign up for Muscles and Mindset.
Timestamps:
00:00:02 - Introduction and Excitement 00:00:12 - Overview of Online Fitness Programs 00:00:23 - Personal Experience with Online Fitness 00:00:44 - Online Fitness as Primary or Supplementary 00:01:14 - Transparency and Personal Use of Other Programs 00:01:36 - Recording Workouts and Motivation 00:01:58 - Consistency Brings Results 00:02:09 - Blending Gym and Online Fitness 00:02:29 - Motivation from Other Programs 00:02:50 - Emotional Regulation and Social Interaction 00:03:00 - Leading Live Workouts at Conferences 00:03:21 - Muscles and Mindset Program Introduction 00:03:32 - Integration into Obesity Medicine Practice 00:03:42 - Four Pillars of Obesity Medicine 00:03:53 - Addressing Obstacles in Exercise 00:04:03 - Program Affordability and Structure 00:04:14 - Phase One: Chair-Assisted Workouts 00:04:34 - Detailed Cueing and Motivation 00:04:55 - Selecting the Right Online Fitness Program 00:05:06 - Exercise as Non-Negotiable 00:05:27 - Making Exercise Accessible 00:05:38 - Phase Two: Intermediate Level 00:05:59 - Phase Three: Advanced Level 00:06:19 - Year-Long Program Structure 00:06:30 - Program Pricing and Access 00:07:01 - Ease of Use and Accessibility 00:07:16 - Importance of Muscle Movement 00:07:37 - Consistency and Simplicity 00:07:52 - Combining Gym and Online Workouts 00:08:24 - Personal Experience with P90X 00:09:00 - Challenges with Long Workouts 00:09:22 - Working Smarter, Not Harder 00:09:32 - Goals: Fat Loss vs. Muscle Gain 00:09:55 - Thermodynamics of Muscle Gain and Fat Loss 00:10:15 - Different Strategies for Different Goals 00:10:37 - Maintaining Muscle with Minimal Time 00:11:09 - Importance of Nutrition 00:11:27 - Knowing What You're Signing Up For 00:11:48 - Leading Workouts for Consistency 00:12:09 - Different Models of Online Programs 00:12:31 - Checklist vs. Led Workouts 00:12:52 - Peloton and Other Programs 00:13:13 - Target Audience for Muscles and Mindset 00:13:34 - Benefits of a Single Coach 00:13:55 - Focus and Time Efficiency 00:14:27 - Combining Trainer and Online Programs 00:14:40 - Muscles and Mindset Availability 00:15:01 - Program Access and Structure 00:15:22 - Scheduling and Using the App 00:15:36 - Conclusion and Excitement
Resources: The Muscles & Mindset Program is now available! Enroll TODAY.
Muscles & Mindset Podcast was recently featured in the top 100 blogs on FeedSpot! You can see the list HERE.
Optimal GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.
The Science Behind Why Fast Weight Loss Isn't the Answer Host and Obesity Expert, Ali Novitsky MD, is thrilled to be back with you today. If you saw the title "Lose Weight Fast," you might be wondering what's going on with Dr. Ali these days. Rest assured, nothing has changed - today's episode is all about why losing weight fast is not a good idea. If you're struggling to believe that slower weight loss is better, you're in the right place.
The Misconception of Rapid Weight Loss We live in a society that conditions us to believe faster is better, especially when it comes to weight loss. We're promised happiness, better relationships, and an overall better life if we lose weight quickly. However, this is far from the truth. Fast weight loss is not a great goal because it doesn't align with the journey of adopting a healthy lifestyle. Sustainable weight loss happens naturally over time.
Muscles and Mindset Program Announcement Before diving deeper, Ali has an exciting announcement. On June 17th, she's launching the Muscles and Mindset program. This year-long program offers three new workouts every week, tailored to different fitness levels. Whether you're a beginner needing chair support or an advanced athlete, there's something for everyone. The program is incredibly affordable, and you can get on the waitlist through the link in the show notes.
Why Fast Weight Loss is a Bad Idea Physical Disservice Fast weight loss can be physically detrimental. When you lose weight quickly, you often lose muscle mass along with fat, which lowers your basal metabolic rate (BMR). This makes it harder to lose more weight and easier to gain it back. Additionally, rapid weight loss can leave you feeling weak, dehydrated, and generally unwell.
Emotional Disservice Emotionally, fast weight loss can be devastating. Hunger can make you moody and anxious, disrupting your emotional stability. This is because our biological response to hunger is to increase anxiety and restlessness, driving us to find food.
Mental Disservice Mentally, losing weight quickly doesn't allow for the necessary mindset changes. You won't develop a better relationship with your body or food in just 30 days. Sustainable weight loss requires time to establish new thinking patterns and habits.
Personal Experience with Quick Fix Diets Dr. Ali shared her personal journey with dieting, starting from the age of six. She went through numerous diets, including an extreme 800-calorie diet at the age of 12, which led to rapid weight loss and subsequent weight gain. Her experience underscores the importance of a sustainable, long-term approach to weight loss.
Optimal GLP-1 Weight Loss Program For those on GLP-1 medications, Dr. Ali offers the Optimal GLP-1 Weight Loss Program. This program combines medication management with nutrition, exercise, and mindset coaching. It's designed to help you maintain muscle, lose body fat, and build a supportive community.
Transform® 8.0 for Women Physicians
If you're a woman physician, check out Ali's Transform® 8.0 program, starting on July 9th. They offer a scholarship application to make this program accessible. Optimizing your health can significantly benefit your patients, and Ali is here to support you in that journey.
Conclusion In summary, fast weight loss is not the answer. Sustainable, long-term weight loss is the way to go. We're living longer, and it's never too late to start your journey to better health. Thank you for joining Ali Novitsky MD today, and until next time, take care!
Timestamps: 00:00:00 - Introduction and Episode Overview 00:00:23 - Why Fast Weight Loss is Not Ideal 00:01:07 - The Importance of a Healthy Lifestyle Journey 00:01:40 - Muscles and Mindset Program Announcement 00:04:08 - Defining Weight Loss 00:05:02 - GLP-1 Program and Body Composition 00:06:07 - Unrealistic Weight Loss Expectations 00:08:04 - The Math Behind Rapid Weight Loss 00:09:59 - Physical Disservice of Fast Weight Loss 00:11:04 - Metabolic Rate and Muscle Loss 00:12:17 - Physical Consequences of Rapid Weight Loss 00:13:28 - Personal Diet History and Experience 00:15:28 - Emotional Impact of Fast Weight Loss 00:16:22 - Mental Impact of Fast Weight Loss 00:18:07 - Long-Term Weight Loss Strategy 00:19:00 - Optimal GLP-1 Weight Loss Program 00:20:13 - Transform 8.0 Program for Women Physicians 00:21:27 - Conclusion and Final Thoughts
Resources: The Muscles & Mindset podcast was recently featured in the top 100 blogs on FeedSpot! You can see the list HERE.
Optimal GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Muscles & Mindset Program. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.
The Science Behind HIIT and Muscle Growth to Boost Your Metabolism and Burn Fat Welcome to another episode of the Muscles and Mindset Podcast! Dr. Ali Novitsky dives into the fascinating world of high-intensity interval training (HIIT) and its impact on body composition. Whether listeners think HIIT is for them or not, Dr. Novitsky promises that by the end of this episode, they will see how accessible and beneficial it can be for everyone.
Episode Highlights Personal Update Dr. Ali started the episode with a light-hearted chat about how crazy May was, and how quickly June has arrived. For those who felt the same way, they're not alone!
Introduction to HIIT Dr. Ali redefined how people think about high-intensity interval training. Many believe HIIT is not accessible to them, but Dr. Novitsky is here to tell them it is. HIIT can be adapted to any fitness level, and she explained how even simple activities like walking can be turned into a HIIT workout.
Muscles and Mindset Program Dr. Novitsky introduced her Muscles and Mindset program, which is designed for anyone who wants to engage in strength training. The program is structured in three levels to accommodate different fitness abilities, including those who may need to exercise from a chair. This program will be available starting June 17th, and she encouraged listeners to join the waitlist.
Benefits of HIIT Dr. Ali explored the numerous benefits of HIIT, including:
- Cardiovascular Health: HIIT improves heart health by making the heart work harder under mild stress, which in turn makes it more efficient at rest.
- Time Efficiency: HIIT allows people to get a lot done in a shorter amount of time, making it perfect for those with busy schedules.
- Accessibility: HIIT can be tailored to any fitness level, making it a versatile option for everyone.
Total Daily Energy Expenditure (TDEE) Dr. Novitsky broke down the components of TDEE, explaining how HIIT can significantly impact daily calorie burn. She discussed:
- Basal Metabolic Rate (BMR)
- Exercise Activity Thermogenesis (EAT)
- Non-Exercise Activity Thermogenesis (NEAT)
- Afterburn Effect (EPOC)
Growth Hormone and Muscle Mass HIIT promotes the production of growth hormone, which is crucial for muscle repair and building. More muscle mass means a higher BMR, which helps in burning more calories even at rest.
Practical Tips Dr. Ali provided practical tips on how to incorporate HIIT into routines, even for beginners. Simple activities like walking faster for 20 seconds and then slower for 40 seconds can be an effective HIIT workout.
Mental Health Benefits HIIT is not just good for the body; it's also a mood elevator. A quick 10-minute HIIT session can boost mental health and leave one feeling accomplished.
Addressing Common Concerns Dr. Novitsky addressed common concerns and misconceptions about HIIT, emphasizing that it is a time-saver and can be easily integrated into any fitness routine. She also touched on how HIIT can help normalize hunger hormones like ghrelin and leptin, and improve insulin sensitivity.
Conclusion Dr. Ali wrapped up the episode by encouraging listeners to try a simple HIIT workout and not to be intimidated by fancy terminology. She also highlighted the various programs offered, including Transform® 8.0, 31 Days of FIT, and the upcoming Muscles and Mindset program.
Thank you for tuning in! Dr. Novitsky is excited to bring more valuable content and help achieve optimal health, both physically and mentally. Subscribe today to continue your journey toward optimal health every week!
Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - Catching Up and Personal Reflections 00:00:49 - Introduction to High-Intensity Interval Training (HIIT) 00:01:21 - Redefining Accessibility of HIIT 00:01:32 - Overview of Muscles and Mindset Program 00:02:14 - Importance of Strength Training and Nutrition 00:02:47 - Launch Details of Muscles and Mindset Program 00:03:08 - Levels of the Muscles and Mindset Program 00:04:02 - Transform® Program for Women Physicians00:04:23 - Benefits of HIIT for Cardiovascular Health 00:05:05 - HIIT Accessibility for Everyone 00:05:26 - Total Daily Energy Expenditure (TDEE) Explained 00:06:08 - Components of TDEE: Basal Metabolic Rate, Exercise, and Digestion 00:07:01 - HIIT and Afterburn Effect 00:07:23 - HIIT and Growth Hormone Production 00:08:07 - Accessibility of HIIT for Different Fitness Levels 00:09:00 - Examples of HIIT Exercises 00:10:04 - Personal Coffee Break and Reflections 00:10:26 - Incorporating HIIT into Existing Routines 00:10:57 - HIIT and Body Composition 00:12:01 - Designing Effective Strength Training Routines 00:13:04 - Benefits of HIIT for Muscle Maintenance and Fat Loss 00:14:08 - EPOC and Afterburn Effect Explained 00:15:02 - Walking as Exercise and Its Importance 00:15:57 - HIIT's Impact on Visceral Body Fat 00:17:11 - Summary of HIIT Benefits 00:18:05 - HIIT as a Mood Elevator and Time Saver 00:19:00 - Flexibility in Exercise Routines 00:19:49 - HIIT and Hunger Hormones 00:20:53 - HIIT and Insulin Sensitivity 00:21:36 - Practical HIIT Exercise: Walking Intervals 00:22:06 - Closing Remarks and Upcoming Programs
Resources: Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.
Anabolism or Catabolism? Muscle Maintenance or Fat Loss?
In this episode of the Muscles and Mindset podcast, obesity medicine expert and fitness guru, Dr. Ali Novitsky explores the intriguing topic of catabolic and anabolic weight loss. The discussion is centered on how to attain optimal body composition by balancing muscle maintenance and fat loss.
- Introduction to Catabolic and Anabolic States
- Catabolic State: Defined as the state of breaking down tissues, essential for fat loss. Common catabolic activities include being in a calorie deficit and engaging in endurance exercises.
- Anabolic State: This state involves building up tissues, crucial for muscle maintenance and growth. Key anabolic activities include consuming adequate protein and strength training.
- Balancing Both States: The aim is to find a balance between catabolic and anabolic states to maintain muscle mass while losing body fat. This balance is crucial for achieving optimal weight loss and body composition.
- Misconceptions in Diet Culture: Traditional "eat less, move more" advice often leads to a purely catabolic state, resulting in muscle loss. Some have been advised not to exercise to maintain a catabolic state, which is not ideal for long-term health and muscle maintenance.
- Total Daily Energy Expenditure (TDEE): TDEE includes basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), exercise activity thermogenesis (EAT), and the thermic effect of food (TEF). Maintaining muscle mass increases BMR, which is essential for long-term fat loss.
- Exercise and Nutrition Strategies: Effective exercise strategies include high-intensity interval training (HIIT) to promote the afterburn effect (EPOC), aiding muscle rebuilding. A balanced nutrition approach, such as the one Dr. Novitsky advocates in her Mindful Macros program, is crucial. This involves a mild calorie deficit, adequate protein intake, and strength training.
- The Role of Insulin: Insulin, an anabolic hormone, is necessary for muscle maintenance. Different macronutrients impact insulin levels differently, with carbohydrates having the highest impact.
- Dietary Approaches: Ketogenic diets can lead to significant weight loss but may result in muscle loss if not properly managed. High carbohydrate diets can lead to fat gain if not balanced with adequate protein and exercise.
- Practical Application: Achieving optimal weight loss involves finding a mild calorie deficit, consuming adequate protein, and engaging in strength training. The Mindful Macros program assists clients in finding a balanced state between catabolic and anabolic processes for sustainable weight loss and muscle maintenance.
Program Announcements: * GLP-1 Optimal Weight Loss Program: A new and successful program with an amazing community. * Transform® 8.0: A comprehensive six-month program starting soon, with early enrollment bonuses. * 31 Days of FIT: A do-it-yourself program with 11-minute daily workouts. * Fit Woman Collective: A community-focused program with extensive content for self-guided improvement.
Conclusion: This episode is packed with valuable insights into achieving optimal weight loss by balancing catabolic and anabolic states. Dr. Novitsky encourages listeners to reach out with any questions and to explore the various programs available for further support.
Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - Introduction to This Week's Topic 00:00:50 - Understanding Catabolic and Anabolic Weight Loss 00:02:04 - Personal Story: Daughter's Birthday Surprise 00:03:49 - Importance of Balancing Catabolic and Anabolic States 00:05:06 - Misunderstandings in Diet Culture 00:07:03 - Total Daily Energy Expenditure Explained 00:09:02 - Importance of Basal Metabolic Rate 00:11:00 - Benefits of Exercise Beyond Weight Loss 00:11:22 - Anabolic Hormones and Insulin 00:13:00 - Challenges of Ketogenic Diets for Muscle Maintenance 00:15:54 - High Carbohydrate Diets and Insulin Response 00:16:48 - Finding the Balance Between Catabolic and Anabolic States 00:18:01 - Key Components of Optimal Weight Loss 00:19:33 - Balanced Nutrition for Lean Body Mass 00:20:09 - Gaining Muscle Mass for a Lean Look 00:20:42 - Conclusion and Program Announcements
Resources Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.
Transforming Spaces and Minds: A Journey of Decluttering and Self-Discovery
In this week's episode of "Muscles and Mindset," Ali Novitsky, MD shares a personal update, revealing that she recently rented a 15-foot dumpster as a Mother's Day gift to herself and went on a de-junking spree. Alongside her husband Mark, she cleaned out their garage, discarding items that had been unused for 12 years, which felt incredibly liberating. She also mentions making some upgrades around the house, including a new sauna room and a soon-to-be-finished studio for recording content.
Topic Discussion
The episode focuses on facing recurring, tough issues that continue to surface in our lives. Dr. Novitsky discusses unresolved emotional issues such as body image concerns, people-pleasing behaviors, and feelings of unfulfillment, emphasizing that these issues will persist until addressed.
She shares a personal story about feeling unappreciated on Mother's Day and how confronting those uncomfortable feelings allowed her to move on quickly and feel more empowered. Additionally, she talks about how old patterns and thoughts, particularly related to body image and weight loss, can resurface during stressful times. The key, she notes, is not to push these feelings away but to acknowledge them and understand their underlying messages.
The core of this episode is about facing unresolved emotional issues that keep resurfacing in our lives. Here are some key points:
- Emotional Baggage: We all have unresolved issues that we can't hide from. These issues often resurface during stressful times.
- Personal Example: Dr. Ali shares a personal story about feeling unappreciated on Mother's Day. Despite knowing that her family appreciates her, she felt disappointed. She decided to voice her feelings, which was a big step as she often struggles with setting boundaries and expressing her needs.
- Body Image: Dr. Ali discuss how old patterns and thoughts about body image can resurface, especially during stressful times. It's crucial to acknowledge these thoughts and feelings rather than suppress them.
- Feeling Unfulfilled: Dr. Ali talks about the importance of identifying what makes us feel unfulfilled and taking steps to address it. It's easy to blame external factors, but true fulfillment comes from within.
Practical Tips * Acknowledge Your Feelings: Don't push away negative thoughts or feelings. Acknowledge them and try to understand what they are telling you. * Voice Your Needs: It's important to express your needs and feelings, even if it feels uncomfortable. * Self-Compassion: Surround yourself with compassion, especially when dealing with body image issues or feelings of unfulfillment.
Program Updates
Dr. Ali also provides exciting updates about ongoing and upcoming programs, including the GLP-1 Weight Loss program, Transform® 8.0, 31 Days of FIT, Fit Woman Collective, and an upcoming retreat in the Berkshires. Additionally, there's a new program called Muscles and Mindset on the horizon, which will offer a cost-effective strength training regimen for anyone on a health journey.
Timestamps
00:00:00 - Introduction and Episode Title Dilemma 00:00:47 - Renting a Dumpster and Decluttering 00:02:42 - Home Renovations and Sauna Room 00:05:33 - Creating a Home Studio 00:06:06 - Importance of Decluttering and Minimalism 00:06:17 - Main Topic Introduction: You Can't Hide 00:07:01 - Addressing Emotional Baggage 00:08:06 - Personal Example: Boundary Breaches and People-Pleasing 00:09:00 - Mother's Day Disappointment and Voicing Feelings 00:12:26 - Weight Loss Journey and Body Dysmorphia 00:15:36 - Handling Old Thought Patterns and Stress 00:18:26 - Feeling Unfulfilled and Seeking Fulfillment 00:20:02 - Identifying and Voicing Hidden Feelings 00:20:45 - GLP-1 Weight Loss Program 00:21:17 - Transform 8.0 Program Details 00:21:58 - 31 Days of Fit Program 00:22:09 - Fit Woman Collective Program 00:22:30 - Berkshires Retreat and Upcoming Programs 00:22:51 - Muscles and Mindset Program Introduction 00:23:41 - Conclusion and Sign-Off
Resources Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.
M&M Listeners, In today's episode, Dr. Ali Novitsky, weight loss physician, shares some profound insights and personal experiences from her recent journey to three different wellness conferences. The theme explored is all about the concept of receptivity and the energetic exchange that influences our lives.
Key Highlights: 1. Personal Growth at Conferences: Dr. Ali attended the Institute of Physician Wellness, the Prosperity Conference, and the Women Physician Wellness conference. Each event was a unique opportunity for them to step out of their comfort zone, especially as an introvert. She pushed herself to connect with others, which was both challenging and rewarding. 2. The Concept of Receptivity: Dr. Ali has been pondering how often we crave things like connection, acceptance, and belonging, yet sometimes feel we don't receive them. This led a realization that perhaps the issue isn't the lack of opportunities but our readiness to receive them. It's crucial to ask ourselves if we are truly open to accepting the good that comes our way. 3. The Law of Reciprocity: Dr. Ali discussed the idea that what we put out into the world tends to come back to us tenfold. This isn't just philosophical; it's almost like a law of physics. If we desire positive experiences and relationships, we must actively contribute positivity to our environment. 4. Practical Application: Throughout the episode, Dr. Ali shared how she applied these concepts at the conferences by actively seeking connections and being open to interactions. The result was an incredible return of connections and positive interactions, proving the power of intentional energy exchange. 5. Challenges and Self-Reflection: Dr. Ali opened up about the challenges of managing personal guilt, such as not calling their parents as often as they'd like, and how these feelings can lead to avoidance behaviors. By confronting these feelings and choosing to engage despite them, she learned valuable lessons about self-forgiveness and intentionality. 6. Transformative Actions: The episode is filled with encouragement to take deliberate actions based on what we truly want to attract in our lives. Dr. Ali urged listeners to reflect on what they are currently putting out into the world and whether it aligns with what they wish to receive.
Conclusion: This episode is a call to action for all of us to be more mindful of the energy we emit and to actively shape our experiences through positivity and openness. Whether it's through personal interactions, professional engagements, or daily challenges, the energy we put forth significantly impacts what comes back to us.
Dr. Ali hopes this discussion inspires listeners to reflect on their own lives and consider how they can be more receptive to the abundance of positivity that awaits them. Let's embrace the power of positive energy together and see how much good we can attract into our lives!
Stay tuned for more insights and remember to check out the upcoming Transform 8.0 program, designed to help achieve personal and professional growth. Dr. Ali looks forward to the next journey together!
Timestamped Chapters 00:00:03 - Introduction and Recent Conferences Dr. Ali introduces the episode and shares experiences from recent conferences attended, including the Institute of Physician Wellness, the Prosperity Conference, and the Women Physician Wellness conference.
00:01:40 - Concept of Receiving Discussion on the concept of being ready to receive what we desire, such as connection, friendship, and belonging.
00:02:56 - The Law of Reciprocity Exploration of the idea that what you put out into the world comes back to you, emphasizing the importance of the energy and intentions we release into our environment.
00:04:14 - Personal Reflections on Connection Dr. Ali reflects on personal efforts to connect at conferences and the positive outcomes experienced by stepping out of the comfort zone.
00:05:49 - Dealing with Self-Worth and Receptivity A deep dive into feelings of worthiness and the impact of our self-perception on our ability to receive joy and abundance.
00:08:09 - Practical Examples of Energy and Intentions Dr. Ali's personal anecdotes about managing daily challenges and the importance of the energy we emit in handling life's tasks.
00:10:45 - Family Dynamics and Reflections Insights into family interactions, parenting, and the reflections of our actions in our relationships with others.
00:13:03 - Choice and Awareness in Personal Actions Discussion on the power of choice and awareness in shaping our experiences and the outcomes we receive from the world.
00:15:56 - Upcoming Programs and Opportunities Information about the upcoming Transform® 8.0 program, its benefits, and how to participate for enhanced personal and professional growth.
00:20:31 - Closing Remarks and Invitation Final thoughts and an invitation to join the Transform® program, highlighting the benefits and special offers available.
Resources Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.
Optimal GLP-1 Weight Loss: Beyond Medication with Dr. Ali Novitsky
In this enlightening episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the intricate world of GLP-1 agonists and their significant role in aiding weight loss. However, the focus extends beyond the medication itself. Dr. Novitsky explores a holistic approach to weight loss, emphasizing the integration of lifestyle modifications, a deep understanding of hormonal responses, and the mental aspects of weight management.
Key Points Discussed: * Understanding GLP-1 Agonists: The episode begins with an insightful explanation of how GLP-1 agonists function not merely as medications but as essential tools for balancing metabolic health. These medications are highlighted for their effectiveness in normalizing insulin and leptin resistance, critical factors in weight management. * Insulin and Leptin Resistance: Dr. Novitsky elaborates on the challenges posed by insulin and leptin resistance to weight loss, discussing the roles of these hormones in nutrient storage, fat gain, fat storage, and energy balance, and how resistance to them can obstruct weight loss efforts. * The Role of GLP-1 Agonists: The discussion moves on to how GLP-1 agonists can alleviate the effects of insulin and leptin resistance, aiding those struggling with weight loss despite maintaining healthy lifestyle habits. * Integrating Lifestyle Changes: Emphasizing the importance of diet and exercise alongside GLP-1 agonist therapy, Dr. Novitsky advocates for personalized approaches to diet, including nutrition audits, to tailor dietary habits to individual needs. * Exercise Recommendations: Advice on exercise, especially strength training, its frequency, and duration, is provided to enhance the weight loss effects of GLP-1 agonists without significantly increasing hunger. * Mindset and Emotional Regulation: A major focus of the episode is on the psychological dimensions of weight loss, where cognitive behavioral strategies for managing emotional eating and stress are explored, underscoring their importance in a successful weight loss journey. * Community and Support: The significance of a supportive community and professional guidance is stressed, particularly for individuals navigating weight loss challenges with GLP-1 agonists.
Conclusion: Dr. Novitsky wraps up the episode by positioning GLP-1 agonists within a broader, holistic health and weight management strategy. By tackling dietary habits, exercise routines, and mental health, the effectiveness of these medications can be maximized to support sustainable weight loss. The episode reinforces the message that achieving optimal health encompasses more than medication; it involves a comprehensive understanding and response to the body's needs, mental health nurturing, and informed lifestyle decisions. The Muscles and Mindset Podcast promises to continue exploring the dynamic interplay between physical and mental health in its subsequent episodes.
Timestamped Chapters: 00:00:00 - Introduction to the Podcast Introduction and overview of the podcast's purpose, focusing on understanding the body for optimal health.
00:00:18 - Overview of GLP-1 for Weight Loss Discussion on the role of GLP-1 agonists in weight loss, emphasizing its impact beyond just medication.
00:01:01 - Hormonal Impact of GLP-1 Agonists Explanation of how GLP-1 agonists affect insulin and leptin resistance, crucial hormones in weight management.
00:02:14 - Lifestyle and Medication How GLP-1 agonists complement lifestyle changes in diet and exercise to normalize metabolic health.
00:04:47 - Addressing Weight Loss Plateaus Understanding the role of GLP-1 agonists in overcoming weight loss plateaus and normalizing metabolic rates.
00:05:08 - Common Concerns with GLP-1 Treatment Addressing common questions and concerns regarding the effectiveness of GLP-1 agonists in weight loss.
00:06:14 - Importance of Nutrition Audit The necessity of a nutrition audit to tailor dietary needs to individual metabolic health.
00:07:08 - Long-term Maintenance of Weight Loss Discussion on the sustainability of weight loss and the continuous use of GLP-1 agonists.
00:08:13 - Finding Your Forever Plan Strategies to develop long-term sustainable habits for maintaining weight loss.
00:09:48 - Customizing Eating Styles Exploring different eating styles like intuitive eating, mindful eating, and macro-calculated eating to suit individual preferences.
00:10:09 - Importance of Protein in Diet Emphasizing the role of protein in maintaining muscle mass and supporting weight loss.
00:12:16 - Exercise Recommendations Guidelines on effective exercise routines that complement GLP-1 treatment for weight loss.
00:14:45 - Managing Exercise and Hunger Balancing exercise intensity to manage hunger and optimize weight loss with GLP-1 agonists.
00:18:06 - Optimizing Exercise for GLP-1 Assisted Weight Loss Tailoring exercise routines to maximize the benefits of GLP-1 agonists in weight loss.
00:20:25 - Understanding Plateaus and Metabolism Insights into managing weight loss plateaus and boosting metabolism through strategic exercise and diet.
00:22:20 - Steps and Cardiovascular Health The importance of step count and cardiovascular health in the context of GLP-1 assisted weight loss.
00:24:39 - Total Daily Energy Expenditure Breakdown of components contributing to total daily energy expenditure and strategies to optimize it.
00:26:14 - Mindset and Cognitive Behavioral Therapy The role of mindset and cognitive behavioral therapy in supporting weight loss and managing eating behaviors.
00:29:48 - Challenging Unhelpful Thinking Patterns Techniques to identify and modify thinking patterns that hinder weight loss efforts.
00:34:31 - Integrating Tools for Weight Loss Success Summary of integrating medication, nutrition, exercise, and mindset work to optimize weight loss with GLP-1 agonists.
Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.
A Dance with Discomfort: Personal Growth in Uncomfortable Situations In this episode, obesity medicine and weight loss expert, Ali Novitsky MD dives into the themes of discomfort, personal growth, and the power of embracing awkward situations. Ali starts by sharing her recent experiences speaking at two significant events: the Institute of Physician Wellness in Tucson, Arizona, and the Prosperity Conference in Puerto Rico. These opportunities allowed her to discuss emotional regulation and optimal health strategies, which set the stage for the personal reflections she shares with you today.
The core of this episode revolves around a poignant story from her daughter's 6th grade cotillion dance. Despite the excitement surrounding the event, Ali's daughter found herself overwhelmed and uncomfortable, primarily due to her introverted nature and the pressures of social expectations. This situation led to a deeper discussion on how to handle discomfort and the choices we make to either stay in an uncomfortable situation, or leave to seek comfort.
Drawing parallels between a daughter's story and Dr. Ali's experience at the conferences, she explores how stepping out of one's comfort zones can lead to growth and unexpected positive outcomes. She recounts feeling out of place initially at the events but how staying open to the experience led to making new connections and enjoying enriching interactions.
Furthermore, Dr. Ali touches on the importance of community and support systems, both in personal and professional settings. She introduces her new GLP-1 Optimal Weight Loss Program, emphasizing the significance of community in achieving and maintaining health goals. This program is designed to provide comprehensive support through medication, lifestyle adjustments, and emotional regulation.
To conclude, Dr. Ali encourages all listeners to reflect on their own experiences with discomfort and the opportunities these moments provide for personal development and deeper connections with others. Whether it's navigating a social event or joining a new community, embracing discomfort can lead to fulfilling and transformative outcomes.
Subscribe to Muscles & Mindset today to continue your journey toward personal and professional fulfillment. Remember, it's never too late to step out of your comfort zone and discover what you're truly capable of achieving.
Timestamps 00:00:02 - Introduction and Recent Events Recap of recent speaking engagements and personal anecdotes.
00:01:16 - Sixth Grade Dance Story A detailed story about the speaker's daughter's experience at a dance, focusing on social discomfort and emotional support.
00:05:20 - Personal Reflections on Social Discomfort The speaker reflects on their own experiences of discomfort at conferences compared to their daughter's at the dance.
00:10:07 - Learning and Growth Through Discomfort Discussion on the importance of acquiring tools to handle discomfort and how it leads to personal growth.
00:12:25 - Community and Business Initiatives Introduction to the speaker's business communities and upcoming programs, emphasizing the value of community support.
00:15:27 - Launching the GLP-1 Optimal Weight Loss Program Details about a new weight loss program that incorporates medication, lifestyle changes, and emotional support.
00:18:40 - Personal Growth and Networking Reflections on personal growth through networking and stepping out of comfort zones at conferences.
00:20:28 - Invitations to Join Programs A rundown of various programs offered by the speaker, including fitness, wellness, and professional development opportunities.
Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice
Tackling Our Big Bully Beliefs In this enlightening episode of "Muscles and Mindset," Dr. Ali Novitsky delves into the intricate world of our internal dialogues and examines how they can often morph into personal bullies, hindering our health and wellness journeys. Through insightful discussion, Dr. Novitsky sheds light on the common "bully beliefs" that many individuals wrestle with and offers practical strategies for reframing these thoughts to foster a positive progression.
All-or-None Thinking The episode opens with an acknowledgment of the fact that individuals are their most frequent conversation partners, highlighting the importance of nurturing a kind and supportive internal dialogue. Dr. Novitsky then navigates through a series of self-sabotaging beliefs starting with all-or-none thinking, emphasizing the need to abandon this black-and-white perspective in favor of embracing the nuanced realities of life.
Should Statements, Jumping to Conclusions, & Personalization Moving forward, the concept of "should" statements is addressed, with Dr. Novitsky advocating for the replacement of "should" with "could" to cultivate a mindset of growth and openness. The discussion progresses to the pitfalls of jumping to conclusions and personalization, where Dr. Novitsky encourages listeners to adopt curiosity over fear and to distinguish between what is and isn't within their control.
Disqualifying the Positive Additionally, the episode tackles the tendencies to disqualify positive achievements and succumb to a negative mental filter. Dr. Novitsky stresses the importance of acknowledging and celebrating successes, as well as focusing on the positive aspects of experiences rather than being overshadowed by negativity.
Throughout the episode, Dr. Novitsky enriches the dialogue with personal anecdotes, including a relatable story about the learning experience from being scammed while purchasing Taylor Swift tickets, illustrating the power of reframing experiences and practicing self-forgiveness.
In conclusion, Dr. Novitsky invites listeners to introspect on their own bully thoughts and apply the discussed strategies to regain control over their well-being. Moreover, the episode features an exciting announcement about the launch of the Optimal GLP-1 Weight Loss program, a collaborative effort with fellow obesity medicine specialists designed to offer comprehensive support in nutrition, exercise, mindset, and emotional regulation.
Listeners are encouraged to check out the link in the comments for more information on the new program and to tune in for future episodes of "Muscles and Mindset" for more insights on enhancing health and fitness.
Timestamps 00:00:03 - Introduction and Thought Spirals 00:00:25 - Addressing Bully Beliefs 00:01:08 - Personal Updates and Travel Plans 00:01:50 - Coaching Softball and Learning to Slide 00:02:22 - All-or-None Thinking 00:03:29 - Making the Next Best Decision 00:04:53 - The "Should" Statements 00:06:40 - Decision Fatigue and Indecisiveness 00:07:56 - Emotional Regulation and Jumping to Conclusions 00:09:31 - Curiosity Over Conclusions 00:10:57 - Disappointment and Reframing 00:13:47 - Personalization and Control 00:15:03 - Different Results Require Different Actions 00:16:06 - Setting Boundaries and Personalization 00:17:09 - Qualifying the Positive 00:18:44 - Mental Filters and Event Ruiners 00:19:39 - Recap and Strategies Against Bullying Thoughts 00:20:23 - Launch Announcement for Optimal GLP-1 Weight Loss Program
Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice
In a compelling episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the challenging topic of weight loss plateaus, with a specific focus on the impact of GLP-1 agonist use. This discussion is not limited to those using GLP-1 agonists but extends to anyone facing a weight loss plateau.
Rethinking Weight Loss Plateaus Dr. Novitsky begins by redefining weight loss plateaus, encouraging listeners to view them not as setbacks but as opportunities for reflection and adjustment in their weight loss journey. She outlines a plateau as a period where no weight change is observed for about six weeks, despite consistent efforts, emphasizing the body's adaptation process during this phase.
GLP-1 Agonists and Weight Management The episode highlights the role of GLP-1 agonists as one of the four pillars of obesity medicine, which also include nutrition, exercise, and mindset. Dr. Novitsky stresses that while GLP-1 agonists can significantly aid in weight loss, they should be integrated with the other three pillars for effective weight management.
Breaking Through Plateaus Strategies for overcoming plateaus are shared, with a special emphasis on the importance of maintaining or even increasing muscle mass. Dr. Novitsky discusses how muscle mass affects basal metabolic rate and how strength training and proper nutrition can help maintain muscle, thereby aiding in breaking through weight loss plateaus.
Importance of Nutrition and Exercise A strategic approach to nutrition and exercise is deemed crucial. Dr. Novitsky recommends an average protein intake and a regular strength training routine to maintain muscle mass without excessively increasing hunger.
The Impact of Mindset A significant portion of the episode is dedicated to the mindset required for successful weight loss, including the importance of long-term commitment and aligning thoughts with weight loss goals. Dr. Novitsky also addresses the societal stigma and misconceptions surrounding the use of GLP-1 agonists for weight loss.
Webinar and Weight Loss Program Dr. Novitsky announces an upcoming webinar on April 19th, 2024 to further discuss the topics covered in the podcast and introduce the new GLP-1 Optimal Weight Loss Program. This program offers a comprehensive approach to tackle weight loss, starting May 1st, by working directly with obesity medicine physicians.
Episode Conclusion The episode provides a thorough examination of weight loss plateaus, particularly in the context of GLP-1 agonist use, offering insights into overcoming these hurdles by embracing plateaus and focusing on muscle maintenance. Dr. Novitsky invites listeners to share the episode and join the upcoming webinar for more in-depth information on optimizing weight loss with GLP-1 agonists.
Listeners are encouraged to nurture both their muscles and mindset as they journey through their weight loss endeavors.
Takeaways * Plateaus are a normal part of the weight loss journey and should be embraced. * Maintaining or gaining muscle mass during plateaus can prevent a decrease in basal metabolic rate. * The four pillars of obesity medicine are mindset, nutrition, exercise, and medication. * Proper nutrition and strength training are essential for maintaining muscle mass. * Plateaus can be an opportunity to reflect, make changes, and regain momentum.
Timestamps * Introduction to the Muscles & Mindset Podcast: 00:00:00-00:00:11 * Discussion on Weight Loss Plateaus: 00:00:19-00:00:30 * Importance of Plateaus and Reflection: 00:00:30-00:01:03 * Personal Anecdote and Softball Coaching: 00:01:14-00:01:45 * Plateaus in General: 00:01:46-00:02:17 * Science Behind Plateaus: 00:02:18-00:03:22 * Definition of a Plateau: 00:03:22-00:04:03 * Maintenance and Reverse Dieting: 00:04:03-00:05:52 * Leptin Resistance and Weight Loss: 00:06:13-00:07:48 * Discussion on GLP-1 Agonists: 00:07:49-00:11:58 * Decision to Use GLP-1 Agonists: 00:11:58-00:12:19 * GLP-1 Agonists as Tools: 00:12:08-00:13:02 * Weight Loss Plateaus on GLP-1 Agonists: 00:13:02-00:15:22 * Maintaining Muscle Mass: 00:15:22-00:18:33 * Nutrition and Strength Training: 00:18:34-00:19:57 * GLP-1 Program Details: 00:20:08-00:21:52 * Nutrition Audits and Reevaluation: 00:23:28-00:24:22 * Upcoming Webinar and Program Details: 00:24:33-00:25:27
Resources Optimizing GLP-1 Weight Loss Program. Learn more HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice
Summary
In the latest episode of the "Muscles and Mindset Podcast," titled "Optimal GLP-1 Weight Loss," Dr. Ali Novitsky explores the innovative approach to weight loss through the lens of GLP-1 agonists. Dr. Novitsky begins the discussion by shedding light on the pivotal role of GLP-1 agonists in the weight loss journey, explaining how these medications can be transformative for individuals grappling with weight management challenges. She underscores the necessity of integrating key elements of obesity medicine—nutrition, exercise, and mindset work—alongside these medications to foster comprehensive wellness.
Delving deeper, Dr. Novitsky examines the influence of hormones such as leptin, ghrelin, insulin, and cortisol on the weight loss process, especially when coupled with GLP-1 agonists. She elucidates how these medications aid in regulating satiety and slowing gastric emptying, while also emphasizing the criticality of preserving muscle mass through suitable protein consumption and strength training.
A significant portion of the episode is dedicated to the exploration of cognitive behavioral therapy as a tool for emotional and mental health management during the weight loss journey. Dr. Novitsky discusses the importance of emotional regulation and recognizing cognitive distortions to support enduring weight loss endeavors.
Dr. Novitsky introduces her forthcoming program, "Optimal GLP-1 Weight Loss," tailored for high-performing women who are current users of GLP-1 agonists. This program promises personalized coaching, bespoke exercise routines, nutritional advice, and emotional support, all aimed at helping participants reach their weight loss objectives effectively.
Additionally, Dr. Novitsky mentions upcoming webinars for those interested in learning more about the program and registration details. She also talks about a separate series tailored for healthcare providers who prescribe GLP-1 agonists, with the goal of enhancing their patient care approaches.
In summary, the episode emphasizes a holistic approach to weight loss, advocating for the integration of medication, nutrition, exercise, and mindset work for optimal outcomes. Dr. Novitsky expresses her enthusiasm for continuing to support individuals on their weight loss journeys and empowering them to take charge of their health through the "Muscles and Mindset Podcast."
Takeaways
- GLP-1 agonists can be life-changing for weight loss, but they are not a standalone solution.
- The other three pillars of obesity medicine (nutrition, exercise, and mindset work) are crucial for optimal weight loss.
- Hormones like leptin and ghrelin play a role in weight loss and can be improved with medication and lifestyle changes.
- Emotional regulation and cognitive behavioral therapy are important for managing emotions and thoughts related to food.
- Maintaining muscle mass is essential for successful weight loss.
- Ali offers a program, Optimal GLP-1 Weight Loss, for high-performing women on a GLP-1 agonist.
Timestamp Chapters
- 00:00:00 - Introduction to the Podcast
- 00:05:30 - Coaching Softball Teams and Vacation Stories
- 00:10:07 - GLP-1 Agonists and Weight Loss
- 00:16:09 - Four Pillars of Obesity Medicine
- 00:18:27 - Coping with Medication Shortages
- 00:20:02 - Details of the Optimal Weight Loss Program
- 00:23:00 - Options for Different Support Programs
- 00:24:47 - Information for Providers on GLP-1 Weight Loss Program
Resources
Optimizing GLP-1 Weight Loss Program. Learn more HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice
Summary
In this episode of the "Muscles and Mindset" podcast, obesity medicine expert, Dr. Ali Novitsky, is joined by her triple board-certified husband, Dr. Mark Novitsky, for a deep dive into the dynamics of energy within relationships. The Drs. Novitsky explore the concept of empaths and how genetic traits can result in absorbing others' emotions and energy, potentially leading to stress. They discuss high versus low vibrational energy and the phenomenon of "energy vampiring" where high vibrational individuals attract those with lower energy.
The importance of maintaining one's energetic health in a relationship is emphasized, especially when both partners are empaths with high vibrational energy. The discussion extends to stress and its physical effects on the body, particularly through the hypothalamic-pituitary-adrenal (HPA) axis, and its influence on eating habits and overall health.
Through personal anecdotes and hypothetical scenarios, the Novitskys illustrate how relationship dynamics can affect physical and mental well-being. They advocate for setting boundaries, the distinction between sympathy, empathy, and compassion, and the crucial role of compassion in maintaining a healthy relationship. They also address thought distortions like the "should" mentality, advocating for a shift towards "could" to reduce anxiety and stress.
The conversation covers the significance of communication and addressing relationship stressors directly. The episode concludes with highlights of their offerings, including the "31 Days of Fit" program, combining physical workouts with mental coaching, and the upcoming "Transform® 8.0," promising an enriching journey with a special bonus for early sign-ups.
Listeners are left with insights into navigating relationships with a healthier mindset, emphasizing the care of physical, mental, and energetic health.
Takeaways
- Energy and empathy are interconnected, and the ability to manage and protect one's energy is crucial for emotional health.
- High vibrational energy attracts positive experiences and people, while low vibrational energy can drain and deplete individuals.
- Relationship stress and energy vampiring can have a significant impact on physical health, including metabolic health and the mind-gut connection.
- Setting boundaries, managing thought distortions, and practicing compassion are essential for maintaining healthy relationship energy.
- Open communication, understanding, and support are key in navigating relationship dynamics and promoting overall well-being.
Timestamp Chapters
- 00:00 Introduction and Background
- 01:03 Energy and Empathy
- 03:01 Understanding Empathy
- 04:17 High Vibe and Low Vibe Energy
- 05:14 The Impact of Energy on Physical Health
- 06:10 Managing Relationship Energy
- 07:09 Setting Boundaries
- 08:09 Thought Distortions and Anxiety
- 10:02 Sympathy, Empathy, and Compassion
- 11:30 Taking Ownership of Emotions
- 13:26 Creating Stories and Inserting Oneself
- 14:49 The Importance of Communication in Relationships
- 16:17 Building Understanding and Compassion
- 19:57 Addressing Relationship Stress
- 21:16 Practicing Self-Love and Vulnerability
- 22:34 Promoting Physical and Mental Health
- 22:58 Announcements and Conclusion
Resources
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice
Summary
In this episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the theme of overcoming fear through a personal experience. The episode begins with a recount of a family trip to Australia and New Zealand, highlighting the initial fear and anxiety surrounding the long flight with two anxious children.
The narrative unfolds as Dr. Ali shares the journey of facing and managing this fear, from the initial doubts and almost canceling the trip multiple times to the eventual decision to lean into the discomfort. The episode emphasizes the importance of leaning into fear and discomfort, as it aligns with the core teachings of the podcast.
Throughout the episode, Dr. Ali reflects on the strategies employed to manage fear, including creating comfort through distractions and positive experiences, such as upgrading flight seats and focusing on positive aspects of the journey. The narrative showcases how the family navigated through challenges, setbacks, and unexpected obstacles, ultimately emerging stronger and more confident.
The episode concludes with a powerful message encouraging listeners to lean into fear, understand the message behind fear, and utilize strategies to lessen the intensity of fear. Additionally, insights into upcoming programs and offerings are provided, inviting listeners to explore various fitness and wellness opportunities available through the podcast platform.
Overall, this episode serves as a personal and insightful exploration of overcoming fear, embracing discomfort, and finding strength and growth through challenging experiences. It offers practical tips and inspiration for listeners to confront their fears and strive for optimal health and well-being.
Takeaways
- Leaning into discomfort can lead to incredible experiences and personal growth.
- Finding ways to lessen the intensity of fear and anxiety can make challenging situations more manageable.
- Positive distractions and experiences can help shift focus away from fear and create a more positive mindset.
- Overcoming fear and anxiety can build confidence and provide valuable learning opportunities.
Timestamp Chapters
- 00:00:00 - Introduction to Overcoming Fear: Dr. Ali Novitsky introduces the topic of overcoming fear and shares a personal experience of facing fear during a family trip.
- 00:05:30 - Initial Doubts and Decision Making: Dr. Ali discusses the initial doubts and fears surrounding the trip, including considerations of canceling and the decision-making process.
- 00:10:15 - Flight Challenges and Resolution: Details the challenges faced during flight booking, unexpected issues at the airport, and the eventual resolution of the situation.
- 00:13:26 - Positive Experiences in Sydney: Highlights the positive experiences in Sydney, including a visit to Bondi beach and managing anxiety before the return flight.
- 00:16:33 - Flight Back and Confidence Building: Discusses the return flight experience, gaining confidence, and managing anxiety during the journey.
- 00:19:33 - Final Leg of the Journey: Details the final leg of the journey, including experiences in the Dallas lounge and the smooth completion of the trip.
- 00:21:09 - Conclusion and Program Offerings: Dr. Ali concludes by emphasizing the importance of leaning into fear, shares upcoming program offerings, and encourages listeners to prioritize their health and well-being.
Resources
Episode 201: Lean Into Discomfort. Listen HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Summary
Dr. Ali Novitsky, obesity medicine doctor and fitness expert, shares a comprehensive synopsis of the latest episode on Muscles and Mindset. The episode explores the intricate dynamics of mismatched energetic vibrations and their profound impact on relationships.
The discussion commences by revisiting the fundamental concept of energetic health previously covered in episode 180. Dr. Ali delves into the realm of vibrational energy, unveiling the significance of mismatched energy and its far-reaching consequences for personal growth and relationships. Personal anecdotes, including reflections on Dr. Ali's marriage, are shared to exemplify how mismatched energy manifests in diverse relationships. A key observation highlighted is the tendency for individuals with a growth mindset and high vibrational energy to inadvertently lower their own energy by over-functioning for others.
A central theme of the episode emphasizes the pivotal role of open communication and boundary-setting in addressing mismatched energy within relationships. Strategic approaches to realign energies, such as seeking assistance, fostering trust, and relinquishing control, are discussed. Various relationship dynamics, spanning from parent-child relationships to workplace friendships, are explored, stressing the importance of creating space for others while honoring their autonomy and boundaries.
A substantial segment of the episode focuses on self-relationship dynamics, elucidating how internal roles and responsibilities can contribute to mismatched energy. Listeners are encouraged to introspect on their roles, pinpoint areas of low vibrational energy, and contemplate growth opportunities to bolster overall equilibrium. Dr. Ali also highlights the upcoming Miroval Berkshires retreat, offering a platform for participants to engage in discussions encompassing optimal health, hormone balance, self-compassion, and emotional well-being. The retreat is presented as a transformative experience for individuals seeking to harmonize their energies and uplift their holistic well-being.
In conclusion, the episode delves deep into recognizing and navigating mismatched energetic vibrations in relationships, promoting personal development, and attaining a harmonious balance across all spheres of life. Listeners are invited to tune in for profound insights into the influence of energy on connections and well-being. Stay tuned for the next enlightening episode!
Takeaways
- Mismatched energetic vibration can occur when one person's vibrational energy is significantly higher or lower than another's.
- Communication, setting boundaries, and asking for help are important for realigning energetic vibes in relationships.
- Mismatched energy can also occur within oneself, when different roles or areas of life have different vibrational energies.
- Enhancing vibrational energy and finding balance can help reduce mismatched energy and create a more harmonious life.
Timestamp Chapters
- 00:00:00 - Introduction to Energetic Health: Dr. Ali Novitsky introduces the concept of energetic health and sets the stage for the discussion on mismatched energetic vibrations.
- 00:05:30 - Personal Example of Mismatched Energy in a Relationship: Dr. Ali shares a personal story about how mismatched energy affected her marriage and the importance of communication and realignment.
- 00:07:30 - Addressing Mismatched Energy in Family Dynamics: The discussion shifts to how mismatched energy can impact parent-child relationships and the importance of holding space and understanding individual vibes.
- 00:09:50 - Navigating Mismatched Energy in Work Relationships: Dr. Ali explores the complexities of dealing with mismatched energy in work relationships and the balance between holding space and trying to fix the situation.
- 00:14:26 - Handling Mismatched Energy in Long-Term Relationships: The focus turns to navigating mismatched energy in long-term relationships and the importance of communication, space, and self-reflection.
- 00:17:07 - Self-Reflection on Mismatched Energy within Oneself: Dr. Ali discusses the significance of recognizing and addressing mismatched energy within oneself across different roles and the importance of enhancing vibrational energy for clarity.
- 00:19:50 - Upcoming Miraval Berkshires Retreat: Dr. Ali promotes the upcoming retreat focusing on optimal health and directs listeners to the website for more information.
Resources
Episode 180: Energetic Health. Listen HERE.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Summary
Obesity Medicine doc and Fitness Expert, Ali Novitsky, MD, delves into the topic of increasing vibrational energy in the latest episode. Drawing from her experience at a recent conference at Miraval focusing on emotional regulation and energy impact, Dr. Novitsky guides listeners through understanding vibrational energy's influence on emotional and spiritual well-being.
Listeners are taken on a journey to comprehend how vibrational energy affects their lives, emphasizing the importance of body awareness, intuition, and thought management to elevate energy levels. Dr. Novitsky explores the roles of surroundings, relationships, and emotional regulation in determining vibrational energy, encouraging curiosity, setting boundaries, prioritizing rest, and embracing emotions to enhance energy.
The podcast stresses the significance of surrounding oneself with high-vibe individuals and fostering uplifting relationships to boost overall well-being. By advocating for finding a supportive community and creating a positive energy environment, Dr. Novitsky highlights ways to lead a more fulfilling life.
Practical tips and insights are shared throughout the episode to help listeners assess and enhance their vibrational energy levels. Listeners are encouraged to reflect on their current energy states and explore methods to uplift their vibrational energy for improved physical and mental health.
Listeners are invited to relax with a cup of tea as they embark on a journey to discover the transformative power of vibrational energy. Dr. Ali Novitsky, MD, encourages everyone to reflect on their energy levels and embrace practices that elevate vibrational energy. Take care and stay high-vibe on this enlightening exploration!
Takeaways
- Vibrational energy is a key factor in optimal health and drives everything in our lives.
- Increasing vibrational energy can be achieved through accessing intuition, lowering stress levels, and managing the mind.
- Rest is non-negotiable for increasing vibrational energy and should be prioritized daily.
- Emotional regulation and leaning into emotions are essential for raising vibrational energy.
- Surrounding oneself with high vibe energy and nurturing relationships is crucial for maintaining a high vibrational states.
Timestamp Chapters
00:00:00 - Introduction to Vibrational Energy: Dr. Ali Novitsky introduces the concept of vibrational energy and its importance for optimal health.
00:05:30 - Recognizing Low Vibrational Energy: Dr. Ali discusses how to recognize low vibrational energy in different scenarios and relationships.
00:09:46 - Rest as Non-Negotiable: The importance of rest in increasing vibrational energy and setting boundaries to prevent burnout.
00:11:21 - Managing Your Mind: Strategies for becoming aware of and managing your thoughts to increase vibrational energy.
00:12:45 - Emotional Regulation: The role of emotional regulation in increasing vibrational energy and its impact on overall well-being.
00:15:44 - Don't Be Afraid to Feel: Encouragement to embrace and process emotions to decrease intensity and increase vibrational energy.
00:18:17 - Surround Yourself with High Vibe Energy: The significance of the people you surround yourself with in influencing your vibrational energy.
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Summary
Welcome to the latest episode of the Muscles & Mindset Podcast with Ali Novitsky MD! In this episode, Ali delves into the topic of optimal recovery from exercise, presenting 10 valuable tips and strategies to aid in effective recovery and maintenance of physical health.!
Dr. Ali covers a diverse range of topics including the significance of self-compassion during illness or recovery, dispelling the myth of soreness as an indicator of a good workout, the importance of warm-ups and cool-downs, the influence of hormones on recovery, the role of hydration, essential amino acids, meal timing, and the benefits of supplements like magnesium and collagen. Additionally, she emphasizes the crucial aspect of listening to one's body and ensuring adequate sleep for optimal recovery.
Listeners are invited to join Ali as she shares personal experiences, insights, and expert advice on effective recovery from exercise and prioritizing overall well-being. This episode provides invaluable information on optimizing recovery and reaching fitness goals.
To access more episodes and stay informed on the latest health and wellness tips, listeners are encouraged to subscribe to the Muscles & Mindset Podcast. The podcast also offers insights into Ali's programs, such as the 31 Days of Fit, Fit Woman Collective, Transform 8.0 program, and an upcoming retreat at Miraval Berkshires. Personalized one-on-one coaching is available to assist individuals on their journey to optimal health.
Stay engaged with Ali Novitsky MD and the Muscles & Mindset community for empowering content and resources aimed at enhancing physical and mental well-being. Embark on your path to optimal health today!
Takeaways
- Soreness is not necessary to prove that exercise is effective; challenging yourself is more important.
- Warming up and cooling down properly can enhance recovery and reduce muscle soreness.
- Setting realistic expectations for exercise is crucial for effective recovery.
- Hormonal changes, such as declining estrogen levels, can affect muscle soreness and recovery.
- Staying hydrated throughout the day is essential for optimal recovery.
- Incorporating movement throughout the day, such as taking a 10-minute walk, can aid in recovery.
- Essential amino acids are more beneficial for muscle recovery than branched chain amino acids.
- Proper meal timing, including consuming protein and carbohydrates before and after workouts, can enhance recovery.
- Listening to your body and honoring its need for rest and recovery is important.
- Getting enough sleep is crucial for effective exercise recovery.
Timestamp Chapters
00:00:01 - Introduction to Muscles & Mindset Podcast
00:00:20 - Excitement for the Episode Topic
00:00:31 - Listener Feedback on Recovery from Exercise
00:00:52 - Importance of Self-Compassion in Recovery
00:01:23 - Significance of Listening to Your Body
00:02:49 - Personal Weekend Reflection
00:04:02 - Myth Debunked: Soreness as Indicator of Workout Effectiveness
00:05:30 - Tip 1: Warm Up Well to Recover Well
00:06:43 - Tip 2: Setting Realistic Exercise Expectations
00:08:30 - Tip 3: Hormonal Impact on Exercise Recovery
00:10:47 - Tip 4: Importance of Hydration for Recovery
00:13:07 - Tip 5: Incorporating Movement Throughout the Day
00:14:11 - Tip 6: Essential Amino Acids vs. Branched Chain Amino Acids
00:16:00 - Tip 7: Meal Timing for Optimal Recovery
00:17:22 - Tip 8: Supplementing with Magnesium and Other Nutrients
00:20:11 - Tip 9: Listening to Your Body for Recovery
00:21:14 - Tip 10: Prioritizing Sleep for Recovery
00:22:49 - Recap of Programs and Services Offered
Resources Mentioned
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice *
Summary
In this episode of the Muscles & Mindset Podcast, Ali Novitsky MD delves deep into the concept of doing it anyway. Emphasizing the importance of taking ownership of goals and the path to achieving them, Dr. Ali highlights the significance of consistency and the role of self-boundaries in attaining success. Through personal anecdotes and practical strategies, listeners are guided on navigating resistance and overcoming anticipatory anxiety by setting boundaries with oneself and others.
Dr. Ali explores the dynamics of the wizard brain versus the lizard brain in decision-making and action-taking, advocating for embracing discomfort to foster self-trust and align actions with core desires. Sharing personal experiences like her journey in setting boundaries with food and social scenarios, Dr. Ali illustrates the transformative power of doing it anyway. Listeners are encouraged to reflect on priorities, embrace discomfort for growth, and embark on a journey of self-discovery and empowerment in living a more fulfilling life.
Packed with motivational insights and actionable tips, this episode inspires listeners to step beyond their comfort zones, honor their core desires, and embrace growth. Dr. Ali's guidance on setting boundaries, leveraging the wizard brain, and building self-trust offers a roadmap to living authentically and reaching one's full potential. Tune in to the Muscles & Mindset Podcast for a transformative exploration into self-discovery and empowerment.
Takeaways
- Setting goals and being consistent are key to achieving success.
- Establishing self-boundaries is important for setting boundaries with others.
- Overcoming anticipatory anxiety and mental barriers is crucial for taking action.
- Doing things anyway builds self-trust and strengthens relationships.
Timestamp Chapters
00:00 Introduction and Setting Goals 01:29 Establishing Self-Boundaries 02:27 Overcoming Resistance to Establishing Habits 03:22 Anticipatory Anxiety and Overcoming Mental Barriers 04:21 Wizard Brain vs Lizard Brain 05:20 Shifting Focus to Core Desires 06:39 Choosing the Wizard Line of Thinking 07:26 Acknowledging and Overcoming Lizard Brain Thoughts 08:53 Applying the 'Do It Anyway' Mindset to Social Scenarios 09:47 Shifting from Fitting In to Connection 11:41 Personal Story: Shifting Priorities and Finding Enjoyment 16:03 Building Trust with Self and Others 18:45 Leaning In and Doing It Anyway 19:16 Personal Story: Leaning In and Overcoming Discomfort 20:36 Reflection and Taking Action Resources Mentioned
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice *
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
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on 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
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on 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
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on 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
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on 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
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
Related Episodes
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Muscle Gain 101
-
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 Podcast Host
Resources Mentioned 31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
Related Episodes
- Muscle Gain 101
* Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice *
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 overall health and metabolic rate. * Consistency and a balanced approach to nutrition and exercise are key for successful muscle gain.
Timestamp Chapters: 00:00:02 - Introduction and the importance of muscle gain
00:05:30 - Different body types and their ability to gain muscle
00:10:45 - How to build muscle through strength training and nutrition
00:17:20 - Setting goals for muscle maintenance and fat loss
00:21:45 - The relationship between muscle gain and weight loss
00:26:10 - The importance of maintaining muscle mass during weight loss
00:30:15 - The impact of GLP-1 agonists on muscle mass
00:34:00 - The benefits of having more muscle mass for overall health
00:38:30 - Simple strategies for muscle gain: strength training and protein intake
00:43:15 - Encouragement to embrace muscle gain and have fun with it
Resources Mentioned
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
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 Resources Mentioned
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
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Is 10 Minutes Enough?
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It's Safe to Meet Your Needs
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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
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
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 that.” [26:39]
Resources Mentioned 31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 176: Optimizing Your Health with Strength Training
Episode 177: Tracking Body Composition Changes
Episode 169: Let's Make Muscle
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
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
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Setting Boundaries Starting with Self
-
Your Career as an Authentic Expression of You with Dr. Chelsea Turgeon
-
Discovering Your Soul's Purpose with Brenda Winkle
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
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 186: A Quest to Good Mothering with Heather Chauvin
Episode 185: Emotionally Regulated Parenting
Episode 184: Setting Boundaries Starting with Self
You have permission to create the most authentic expression of you. Yes, even if you feel stuck in your career. And yes, even if you’re ready to shift gears into what you truly want. I’m joined by Dr. Chelsea Turgeon to talk about vulnerability, choosing your authentic self, and what your life after medicine might look like.
How to Live With Your Authentic Self
- Get to the place where you can see your true self.
- Slowly start to introduce that authentic self to others who can support and appreciate that.
About Dr. Chelsea Turgeon
Dr. Chelsea Turgeon is an MD-trained career coach, bestselling author, digital nomad, and host of the Life After Medicine podcast. In 2019, she left the hustle and grind of her OBGYN residency to travel the world and create a life of freedom. Now, she has a 6-figure coaching business helping healthcare professionals find careers that give them freedom and fulfillment.
Let Go Of What You Think You Need
There are often so many external pressures that influence the decisions we make in life. Dr. Chelsea Turgeon asks us to consider what decisions we’d make if we didn’t have those pressures. This is where finding your authentic self and vulnerability will play an important role.
Go after what you want and let go of what you think you need. If you’re worried about what you think you should be doing, Chelsea reminds you that you have to come back to choices and consequences in any decision you make.
Be super honest. Stop using the word ‘have to’ do things. You don’t have to do anything. There might be reasons you’re choosing to do something because you want to avoid consequences, but the more you can bring it back to that, it will start to set you free and start liberating you.
Life After Medicine
So many women physicians have been in, or are in, similar situations to Chelsea (and myself). I want you to know that you have permission to leave medicine on your own terms, not because of burnout or because you can’t take it anymore.
If you are experiencing burnout, it’s also important to understand that burnout is not your fault. It doesn’t mean there’s something wrong with you. You can’t create from nothing.
If you are considering the shift from medicine to entrepreneurship, Chelsea talks about some of the most common mindset blocks that new entrepreneurs face. She leaves us by saying that your greatest impact lies in following what you actually want – what do you want?
What story makes you feel empowered? Tell that one instead. I’d love to hear yours in the comments on the episode page.
In This Episode * How external pressures can influence who you are [6:30] * The role of vulnerability in finding your most authentic self [9:00] * How to navigate an authentic career within your current expectations [15:30] * What happens when you take ownership of your choices [17:00] * What blocks entrepreneurs tend to face [18:45] * Where your greatest impact lies [28:45]
Quotes “During that first year, I really went through a process of pausing, recalibrating, connecting back to who I am and what my original goals are, the things I care about and actually want to do.” [6:26]
“Vulnerability is about letting people see you as your authentic self.” [9:19]
“You don’t want to introduce that authentic version of you to people who are going to cut it down and put you into a shame spiral. You do want to have safe spaces and places where you can show pieces of yourself and feel accepted for those pieces so you can start to grow and strengthen them.” [10:18]
“I started meditating and questioning everything, and really going within to a place of, ‘I might be okay just as I am. And if that’s true, what would I want to do?’ And it wasn’t being a doctor.” [14:04]
“The more you give yourself choices, the more empowered and free you can be emotionally and internally. Once it becomes time to start making different choices, you can start doing that.” [16:41]
“You do know. There’s just not this exact clear plan for how to get there, so they do nothing. They think they need this entire roadmap fully mapped out from A-Z in order to even begin when you just have to take a step and see what happens.” [20:11]
“You can’t create capacity from nothing. You cannot create it where it doesn’t exist. You have to free it up by removing energy drains and creating space.” [24:24]
“It gets to be more. There’s literally no reason why you can’t have the things that you want. […] It doesn’t have to be a pipe dream. It doesn’t have to be a crazy idea. You’re allowed to pursue the things that you want. There is something deeply important about you figuring out what you want and then following it. Within that is where you can truly make a positive impact.” [27:59]
Resources Mentioned Listen to the Life After Medicine Podcast
Join the Free Life After Medicine Facebook Community
Transform 7.0
Find Dr. Chelsea Turgeon Online
Follow Dr. Chelsea Turgeon on Facebook | Instagram | LinkedIn
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 180: Energetic Health
Episode 187: Discovering Your Soul's Purpose with Brenda Winkle
Episode 184: Setting Boundaries Starting with Self
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.
How to Start Tracking Macros
- Get very specific on your why
- Get an honest analysis of your body composition
- Determine your long-term goal
- Figure out the support you need to become consistent
Your Skeletal Muscle Mass is Important
There are three main approaches to nutrition. Intuitive eating, mindful eating, and calculated macros. Each has its benefits and connection to your long-term goals, but your eating strategy must align with what you’re willing to do.
I get a lot of questions about what the ideal body fat percentage is. This is difficult to answer concisely, as everyone’s body is different. Instead of a specific percentage, I say that you're most likely in an ideal range as long as your skeletal muscle is above your body fat percentage.
If your skeletal muscle mass is low, that might set you up for a lot of problems going forward. Not to mention, your Basal Metabolic Rate will be a lot lower than expected. Strength training is a great way to increase your skeletal muscle mass, even if it means initially gaining weight before losing it.
Calculating Your Macros
Intuitive eating, or learning to listen to what your body wants to eat, and mindful macros tend to work best for those who already have some experience in macro calculating, though not always. It’s about finding balance on your plate and going from there.
Calculated macros are best for shorter-term diets or specific goals, especially weight loss or muscle gain. You need to get very specific about why you want to start eating your macros because to do this, you need to eat this way every day.
If you’re just starting out calculating your macros, I recommend a 40 protein/40 fat/30 carbohydrate ratio. You also need to know your BMR. This method is about adjusting until you find a balance that works for your body and your goals.
I would love to hear your reflections and thoughts about these different methods of eating. Which have you tried? Which do you prefer? Let me know in the comments on the episode page.
In This Episode * What the biggest issues are when you don’t get the results you want [3:45] * What intuitive eating is [4:15] * The average body fat percentage for women [10:00] * Why you might need to gain muscle before you can lose weight [15:30] * The differences between mindful macros and intuitive eating [21:00] * What you need to know about a calculated macro way of eating [22:00] * How to get started with calculated macros [23:30] * The best macro calculation when you’re starting out [26:45]
Quotes “The biggest issue when individuals do not get the results that they want is that the results that they want are not in alignment with their strategy, and their strategy isn’t in alignment with what they’re willing to do.” [3:45]
“I would say that the people who are most successful with their long-term results spend some time on the intuitive side of eating.” [6:17]
“If you can trust yourself enough to explore the intuitive side of things, ultimately, it’s definitely going to help you long-term.” [8:42]
“A really balanced way of eating where you’re eating adequate protein, limiting added sugar, and including a very balanced plate seemed to get us to that point I’m talking about of the optimal body composition. A reminder: skeletal muscle mass above body fat mass is what I’m aiming for.” [13:54]
“It’s not always what it seems. We might have to do different strategies before we can actually achieve the results we’re ultimately looking for for it to be sustainable.” [15:56]
“Calculated macros are something that needs to be adjusted because we are going to respond differently as different people with different makeups, and unless you are skilled at knowing how to adjust them, then you can wind up in a situation where you’re pretty confused going down a very different pathway.” [22:20]
“If you’re calculating macros, usually it’s going to be for a muscle gain goal, or it’s going to be for a fat loss goal. I don’t usually have people who are willing to commit to calculated macros for a maintenance goal.” [26:02]
Resources Mentioned Mifflin-St Jeor BMR Calculator
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 176: Optimizing Your Health with Strength Training
Episode 177: Tracking Body Composition Changes
Episode 175: Your Easy Guide to Getting Adequate Protein
Breathwork helps us connect with ourselves on a much deeper level. My guest, Brenda Winkle, is a breathwork coach, empath, and intuitive – and she’s someone I’ve worked with personally. In this episode, we talk about the power of breathwork, the body’s energetic fields, how empaths can protect their energy, and how to raise your vibration.
The Body’s Energetic Fields
- Mental Field: For most of us, this is where we’re thinking, and our thoughts live. We’re fast and reactionary. Always doing.
- Emotional Body: For everyone, this lives inside of our chest. This is where our emotions live.
- Intuitive Body: For some of us, this is all around us. Everyone has access to their intuition.
About Brenda Winkle
Brenda is the host and creator of the Yes Filled Life Podcast, a podcast globally rated in the top 5% of all podcasts. Her mission is simple: to help people feel better; she has been doing so for the past 8 years.
She says, "You have something special that the world needs. The best way to heal the world is to help one person at a time find their purpose, their passion, and peace. Healed people, heal people."
Brenda is an advanced trauma-informed breathwork facilitator and trauma-informed Reiki Master. She is certified and highly trained in multiple energy healing modalities that she offers in her "Heal to the Yes" method. Brenda is an empath, a highly sensitive person, and an intuitive. She was a music educator for 26 years and has a Master's Degree in Educational Leadership.
Brenda has been featured in Authority Magazine/Medium.com multiple times, guested on KCAA Radio, been a podcast guest on upwards of 30 podcasts, and has spoken on stages in Washington, Oregon, South Dakota, Nebraska, Kansas, and Missouri. She has upcoming features in The Daily Telegraph and The Metro.
Brenda is the Diversity Equity and Inclusion Chair for the Northwestern Region of the American Choral Directors Association and is committed to social justice and antiracist work.
Breathwork is a Powerful Tool
Breathwork helps us reach a deeper place inside of us. It helps us release judgment and the fear of what others think about us and gives us permission to follow our soul’s mission. When I started working with Brenda, I felt an amalgamation between the two very distinct parts of myself – it brought me together as a whole.
One of the reasons for this is that breathwork allows us to access the emotional and intuitive fields of our body. If we only access the mental field, we’re cutting everything off below the neck. The breathwork allows us to access the deeper knowing within us.
Breathwork and Your Energy
When it comes to making shifts to your life, your energy, your career (anything, really), the universe will provide, but it’s up to you to take the first step. Breathwork can help you learn to trust your intuition and the signs the universe gives you.
Brenda gives some practical advice on how to raise your vibration. She asks you to question what energy you are tuning into. Are you stuck in negative energy? How are you experiencing joy? It’s a choice and a commitment to be high vibe.
Finally, we talk about some of the tools empaths can use to protect their energy. Make sure that your energy can stay in your field. We have the ability to merge our energy with other people, and when we do, we’re taking on and in some of their emotional states. This isn’t good for the empath or the person.
Do you practice breathwork? If so, I’d love to hear some of the ways you benefit from it, let me know in the comments on the episode page. If you haven’t tried it yet, I really encourage you to check out Brenda’s gift.
In This Episode * How breathwork can help us get to a deeper place within ourselves [7:00] * How breathwork allows you to access your own soul’s mission [8:30] * How using your breath can help you combine the different aspects of yourself [11:45] * What you need to know about the different fields of your body [12:30] * Why you have to be willing to take the first step [19:30] * How to raise your vibrational energy [21:30] * Top tools empaths can use to protect their energy [26:00] * An exercise for empaths to reclaim their energy [27:30]
Quotes “When we activate the breath by taking intentional control over something that’s usually an autonomic system, it changes the way everything functions in our body. We can actually release some of the stuck emotionality and access parts of ourselves that feel like we’ve never accessed before. And all we’re doing is adding breath.” [7:29]
“I had to get over my fear of what other people would think, embracing ‘the woo’ that I am because I believe in energy. I believe in spirituality. I believe that energy is everything and energy has no walls. In order to lean into that gift, I had to get out of my own way.” [9:04]
“When we drop from the mental field into the emotional body, we have access to our emotions in a different way.” [13:37]
“We all have these three fields. The mental body, the emotional body, and the intuitive body. We all have them. The breathwork allows us access to the emotional and intuitive bodies. Otherwise, we’re stuck in the mental field.” [14:17]
“We have to choose our hard. Is it hard to think about leaving a stable career with a really structured retirement and benefits? Yeah! It’s hard. Is it hard to do work that you don’t feel completely lit up by anymore? Yeah, that’s also hard. You have to choose your hard.” [20:15]
“If you’re feeling low vibe, what are you tuning to?” [22:27]
“As empaths, if we can recall our own energy, come back into our own central channels, reclaim our essence, then we have so much more to serve with other people.” [28:32]
Resources Mentioned Breathwork to Strengthen and Trust Your Intuition
Listen to Your Yes Filled Life
Find Brenda Winkle Online
Follow Brenda Winkle on Facebook | Instagram | LinkedIn | TikTok
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 180: Energetic Health
Episode 172: When In Doubt, Create Space
Episode 185: Emotionally Regulated Parenting
Becoming a good mother starts with healing yourself and becoming the type of person you needed when you were a child. My guest, Heather Chauvin, joins me to discuss the reality of emotionally vulnerable parenting. From the understanding that you are your child’s guide through life to creating your emotional state, being a good mother is a conscious choice we all make daily.
How to Become the Creator of Your Emotional State
- Write your ‘Wouldn’t it be nice?’ list and keep adding to it.
- What’s the feeling you’re after?
- What will allow you to feel what you want to feel?
About Heather Chauvin
Heather Chauvin is a leadership coach who helps ‘successful’ women courageously and authentically live, work, and parent on their own terms.
Heather started her career as a social worker helping adults understand children’s behavior. But it wasn’t until 2013 when a stage 4 cancer diagnosis pushed her to take a deeper stand for change, uncovering how cultural expectations sabotage our dreams. She has been featured in Forbes, Entrepreneur, Real Simple Magazine, Mind Body Green, Google, and more.
When Heather isn’t working, you will find her living out what she teaches, which may include kayaking Alaska, snowboarding, hiking, or anything else that challenges what she believes is possible for herself (and inviting her children along the journey). Life is full of opportunities. It’s time to feel alive.
Reparenting Yourself
Our children are incredible beings. They change who we are, and they show us who we need to be. We can learn so much from our children, and they learn from us – the strategies and tools to grow into healthy, functional adults.
But what happens when mothers don’t have the role models they need as children? Heather says that this is where healing comes in. It’s important for mothers to heal themselves and, even more than that, to become the type of person they needed when they were younger.
Emotionally Vulnerable Parenting
You are the creator of your own emotional state. Heather recommends a journal prompt that starts with, ‘Wouldn’t it be nice if…’ to help you understand how to create your own emotional state. Heather says that if you reverse engineer how you want to feel, you get back into alignment with yourself – and then everything starts falling back into place.
When we can be more emotionally vulnerable with ourselves, we can show up better for our children. Emotional vulnerability is not just sharing your worries and feeling uneasy. Emotional vulnerability is having the courage to feel good.
Take some time to work on the journal prompt, “Wouldn’t it be nice if…” Put a timer on this and just write from your heart. Get into your life. How do you want to feel? What steps do you need to take to get there? Let me know in the comments on the episode page how this exercise went for you.
In This Episode * How children show us what we need to work on [7:30] * How children learn tools and strategies to grow [8:00] * Why it’s important for mothers to heal themselves [12:00] * Why we need to become the adults we needed as a child [16:30] * How to become the creator of your emotional state [21:45] * What feeling emotionally uncomfortable leads to [31:00]
Quotes “When I became a mother, I remember looking at my son for the first time and thinking, ‘I do not want to become a statistic, and I do not want my child to feel the way that I felt as a child. It really sparked something inside of me, and I started to become the overachiever.” [2:55]
“You are your child’s literal guide throughout this life. Their spiritual guide, whatever it is. It’s about becoming the adult that you needed as a child.” [8:19]
“In order to help him, I have to go back to that version of me and say, ‘Who was the adult that you needed?’” [16:10]
“Cancer was not the thing that cracked me open, and the clouds parted. Cancer just gave me permission to live. That’s it.” [28.52]
“It doesn’t matter what you’re experiencing in your parenting, what you’re experiencing at work, what you’re experiencing in any relationship in your life, I truly believe if you reverse engineer how you want to feel, you get back in alignment, and these things start to make sense.” [30:39]
Resources Mentioned Listen to Emotionally Vulnerable
Take the Energetic Time Management Habit Challenge
Read Dying to be a Good Mother
Find Heather Chauvin Online
Follow Heather Chauvin on Facebook | Instagram | YouTube
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 185: Emotionally Regulated Parenting
Episode 170: This One's for My Girls
Episode 183: Gratitude to My Younger Self
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.
How to Help Your Emotional Regulation
- Recognize the circumstances, thoughts, feelings, and behaviors.
- Be willing to disappoint other people to maintain your own peace.
- Understand what you can do to help yourself feel regulated.
- Protect your energy.
The Pain of Emotional Dysregulation
We’ve all been there – you’re at an incredible event, and when you come home, you experience a dopamine crash. Your mood lowers, and you just crash. It feels awful, especially when it happens often.
That’s why it’s important to put into practice things that help you regulate your emotions. Emotional regulation is about more than just your emotions. You have to target it emotionally, mentally, physically, and energetically to make long-term regulation possible.
Part of the emotional regulation piece is finding ways you can bring yourself more peace every single day. It’s important that you find what brings you peace because what works for me may not work for you. For me, a consistent, balanced, and realistic work plan is essential, as is following the 80/20 principle and creating realistic order in my week.
Staying Emotionally Regulated as a Parent
When it comes to being an emotionally regulated parent, you need to learn to set boundaries with your children. Are these going to be comfortable? Probably not – but you need to do it anyway.
Anything that gives you a sense of peace and calm in your home will also help to balance your emotions. Create daily rituals that balance you: have baths, light the good candles, and treat your physical body.
Think about how you can help your body feel more regulated. What kind of activities might bring you peace and balance? These are the things that you need more of in your life.
In situations where you find yourself completely emotionally dysregulated, how can you commit to your mental, emotional, physical, and energetic health in a way that will prepare you so you aren’t as dysregulated when massive triggers occur? Let me know in the comments on the episode page.
In This Episode * What happens when you experience a dopamine hit 5:45] * The elements involved with emotional regulation [12:45] * How to maintain more peace on a daily basis [17:15] * The importance of setting boundaries with your children [19:00] * Why it’s important to do things that make you feel comfortable, balanced, and at peace [21:30] * What kind of activities might bring you peace and regulation [23:30]
Quotes “How do we go about our daily basis every day, even without a trigger, where we are trying to feel more at peace? I don’t like to say to feel control because a lot of times, feeling control can definitely feel more abrupt and disciplinarian. I want this to feel loving.” [16:52]
“If I feel out of control, I’m not at peace. But if I feel at peace, then I also feel like there’s some order of control.” [17:12]
“You will know you are setting a boundary when it feels so incredibly uncomfortable. It’s showing you that you are a different person now.” [18:31]
“I can’t just try to find peace in the moment. I have to use distraction techniques in the moment, a lot of times, but I need to instill more peace into my every day.” [23:59]
“Nothing feels better than feeling amazing in your authentic body.” [24:11]
“How do we keep ourselves more regulated so that when triggers and circumstances come up, we’re not as reactive?” [27:12]
Resources Mentioned
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 180: Energetic Health
Episode 125: Brave Boundaries with Dr. Sasha Shillcutt
Episode 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.
How to Use Your Boundaries to Set Goals
- Set the goal
- Break the goal down as far as you can
- Set a boundary on how you’ll stay true to that goal so it will serve the bigger goal
Setting Self-Boundaries
Setting boundaries with yourself is one of the most important things you can learn to do. When we set self-boundaries, we are better able to accomplish our goals – but not only that, we’re better able to set boundaries in other aspects of our lives.
I encourage you to set boundaries in every aspect of your life, where you wear a hat. By setting a boundary in each area, you will absolutely feel more in control and more accomplished.
This is especially important when it comes to goals, and by breaking your bigger goals down into smaller ones, you are more likely to maintain the boundary you set for yourself and, therefore, feel more empowered.
Setting Boundaries with Others
I also want you to get comfortable with understanding your anger. Usually, we feel angry when a boundary has been broken. Your anger can turn into a great tool to help you set and maintain your boundaries – with yourself and with others.
Setting boundaries with other people doesn’t have to feel uncomfortable and scary. It’s about setting yourself as best as you can to have these conversations. Prepare what you’re going to say, and you can even practice a few possible scenarios. Your friends will support you when you set a boundary.
Finally, I talk about the relationship between your boundaries and your higher self. When you’re more connected to your intuition and higher self, you’re better able to feel what boundaries you need.
What boundaries have you set recently? How has your life changed for the better by setting them? Let me know in the comments on the episode page.
In This Episode * What a self-boundary is [2:45] * How setting smaller goals lets you set better boundaries with yourself [5:45] * How boundaries empower you [11:00] * The importance of understanding thought spirals [11:30] * Why anger can help you protect your boundaries [18:00] * How to set boundaries with other people [21:00] * The connection to your boundaries and your higher self [27:00]
Quotes “When you are able to set boundaries with yourself, it absolutely allows you to then feel more comfortable to set boundaries with others.” [1:20]
“The self-boundary piece is essentially … creating the really small goals that, if you do them, you’re automatically telling yourself that you are showing up.” [8:27]
“When you set a boundary, it’s conveying your wishes and desires and asking the other person to hold space for it.” [20:05]
“I would love for you to realize that discomfort is okay. And also, why not set yourself up for success and create a more comfortable environment because it’s absolutely available to you.” [22:30]
“Setting boundaries doesn’t have to be uncomfortable. You just have to prepare yourself and set yourself up for a bit more success.” [25:06]
“Get out of your head. Get into your body. It’s what you know to be true in your body. Can you use your mind to confirm it?” [27:19]
Resources Mentioned
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 125: Brave Boundaries with Dr. Sasha Shillcutt
Episode 143: The Power of Asking for Help
Episode 180: Energetic Health
I hold my younger self with such gratitude. She went through so much, learned so much, and dealt with so much – and every piece of this, all good, bad, beautiful, and ugly, all planted the seeds of growth for me to be who I am today. This episode is a dedication to my younger self and an invitation for you to connect with and feel gratitude for your younger self, too.
Key Takeaway
If you are on a journey and in a space where it feels almost impossible to accept who you are, see if you can go back in time to find that little bit of gratitude for how and whoever you were then. You are the same person. You have different tools, and you’ve evolved. It’s pretty amazing to think about.
My Story with Weight Gain
I’ve spoken about this before, but when I was younger, I gained weight. I spent many years as an overweight child, and my body only started changing when I was in university. I was fifty pounds heavier than I am now, with the same muscle mass – and I am grateful for my younger self.
She learned so much about diet, exercise, nutrition, and body composition, and because of her, I was able to maintain my muscle mass while losing weight. I’m grateful for what she went through, even though I used to feel resentful for her. It wasn’t until a recent conversation with my father that I started to reframe my relationship with my younger self.
My younger self planted the seeds of who I am now, and without her journey, I wouldn’t be who I am today.
Discovering Strength Training
My younger self taught me how to strength train, and I am forever grateful for that. It’s not about how you strength train; it’s about doing it in a way that supports your body. The important thing is that you do strength training, even if that’s once a week.
Plus, because my younger self exercised so much, I have had a lot of improved health metrics over the years. The gratitude I feel for her is incredible.
Holding gratitude for the younger versions of ourselves helps us reach a place where we can level up who we are now. When we hold space for the good, the bad, the beautiful, and the ugly and allow all these pieces to come together, we can finally figure out what our next steps and moves are.
How can you dive into all the things you’ve been and all the things that you are and be comfortable with all of that? Let me know your thoughts in the comments on the episode page.
In This Episode * Why I feel grateful for gaining weight when I was younger [11:00] * How to release resentment when people comment on your body [15:00] * Some of the ways you can approach strength training, regardless of your body type [16:00] * What it means to have a high lean mass and bone density [17:45] * The long-term benefits of exercise [23:00] * How to level up yourself [26:00]
Quotes “When I look at my body composition now, it’s not that different from when I was an athlete in college. Now, mind you, I’m 50 pounds lighter, and my muscle mass is about the same. That is pretty remarkable. I have so much gratitude that I became obsessed with nutrition and exercise because it allowed me to understand how to change your body composition and lose weight in a way that promotes and maintains your muscle mass.” [11:27]
“Gratitude towards my younger self is saying, ‘That was difficult. You went through it. And you built a foundation in your body that is still carrying you to this day.’” [14:49]
“I have so much gratitude for my younger self because my younger self gave me all the different seeds to become who I am now.” [23:55]
“The idea is that one day you will look back to right now with gratitude because what you are navigating right now is going to teach you something. When you are in the future, and you look back, you will thank who you are right now. Don’t avoid the hard. Don’t avoid the negative emotions. Dive into that.” [27:06]
Resources Mentioned
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 deposit link is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 170: This One's for My Girls`
Episode 168: Self-Care Through Real Conversations with Dr. Kristi Angevine
Episode 169: Let's Make Muscle
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.
When Talking About Vegetarian Protein, Keep in Mind
- You need to eat more plant-based protein sources to get the same amount of protein as from an animal source
- Most plant-based proteins aren’t straight protein
Vegetarianism is a Valid Food Modality
Different ways of eating work differently for everyone. Some people thrive on a vegetarian diet, while others don’t. What we need to remember is that every food modality is valid – and sometimes, we need to work a little bit differently to get enough protein in our daily diet.
Protein from vegetarian sources is a very delicious and nutritious option. Vegetarian proteins are a common source in my diet, though I do acknowledge that vegetarians need to take some nutritional aspects into consideration.
When you’re making decisions about your protein sources and lifestyle choices, it’s important to keep in mind your nutrition goals. Whether or not you want to make body composition changes, women over 30 need to aim for around 100g of protein every day.
Vegetarian Protein Options
In general, vegetarian protein sources contain less protein per serving and more carbohydrates – though these carbs are often very high in fiber. Because of the higher carbohydrate and fiber content, vegetarians are likely to gain muscle more easily.
There is a huge variety of vegetarian protein sources. Some of my favorites are tofu, tempeh, seitan, low sugar greek yogurt, cottage cheese, eggs, lentils, chickpeas, navy beans, gigante beans, some grains, nutritional yeast, hemp seeds, nuts and seeds, protein powder, pea protein.
To achieve 30g of protein with each meal, you have to get creative with the vegetarian protein options. Your protein might not all come from the same source – what’s important is that you’re hitting this target.
You can achieve optimal results as a vegetarian. How do you incorporate vegetarian protein sources into your lifestyle? Let me know in the comments on the episode page what your favorite is.
In This Episode * Why we need to be open-minded about the different food modalities available [9:00] * Why vegetarian protein is so important to talk about [10:30] * Why you need to be clear on your nutrition goal [13:00] * How much protein is ideal for optimal body composition [14:00] * How to find 30g of vegetarian protein per meal [15:45] * The best sources of vegetarian protein [17:15] * The comparison of some vegetarian and animal sources of protein [21:30] * Why you need to get creative with vegetarian protein sources [24:15] * Why vegetarians have an advantage when building muscles [29:45]
Quotes “It’s really important that we stay super open-minded about the potential of what may work for another person. What matters is that we are serving ourselves best for our health. We need to decide what type of eating strategy works best for us.” [2:47]
“You can get enough protein as a vegetarian, and you can optimize your body composition as a vegetarian.” [12:09]
“If you are prioritizing protein, by default, you are likely going to get a little higher carbohydrate content than non-vegetarian-based individuals.” [29:21]
Resources Mentioned
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 175: Your Easy Guide to Getting Adequate Protein
Episode 176: Optimizing Your Health with Strength Training
Episode 169: Let's Make Muscle
Stop comparing yourself to other people! It’s time to weigh in on yourself. The era of relying on the scale, on someone else’s body, or on society’s judgment is over. What’s in is relying on yourself. Your intuitive feelings about your body are the most important thing in the world when it comes to how you look and what you weigh. In this episode, I’m talking about self-judgment and the only number that matters.
Key Takeaways
When we throw away the number on the scale and focus on how we feel in our body, that becomes the most important thing.
On a scale of 1-10, how do you feel in your physical body? That’s the only number that matters.
Stop Comparing Yourself to Others
I want you to stop comparing yourself to others. Your body isn’t the same as theirs, so it doesn’t make sense to! I also want you to become aware of your self-judgemental thoughts, as they can actually be beneficial.
We all have moments when we judge ourselves without thinking. That’s how we’re wired as humans, and that’s okay. The real issue arises when we let these judgemental thoughts shape how we see ourselves. That’s where the problem lies.
We can understand, show kindness, and make room for the fact that we’ll sometimes criticize ourselves. It’s up to you to choose: do you want to criticize yourself in a way that brings you down? Or should you do it in a way that makes you feel stronger and more confident?
Focus On How You Feel In Your Body
The type of judgment I want you to focus on is how you currently feel in your physical body. Dismiss all the numbers that the in-body scan or scale tells you, how much you lifted in your recent workout or what you ate.
Sit with yourself for a minute and truly feel into your body. How do you feel? On a scale of 1-10, how do you feel in your physical body? When you throw away the other numbers and just focus on the one number that truly matters, your relationship with your body changes.
We all have a natural ability to understand what we truly need by listening to our gut feelings. This skill can get buried when we think too much, feel extremely stressed, or don’t get enough sleep. When these factors come together, we lose touch with what we really know about ourselves. I really encourage you to find a connection to your natural intuition and trust those feelings when it comes to your body.
How do you feel in your physical body? I really want to know. If you don’t know, sit with yourself in silence and really feel into it. Tell me in the comments on the episode page where you feel in your physical body on a scale of 1-10.
In This Episode * How self-judgment is useful [2:00] * The only number that matters right now [5:30] * What happens when you throw the other numbers away [8:30] * How to use what you know to be true [17:00]
Quotes “Yes, there is some degree of awareness, and we have to be prepared for the automatic judgemental thoughts that are going to start to come in. Here’s what I want to offer you: As humans, we will have judgemental thoughts. It’s part of the cards we were dealt. Fine, that’s not a problem. The problem is if we choose to allow these judgemental thoughts to create our reality. That’s the problem.” [3:09]
“We can support, sympathize, and hold space for the idea that we will all judge ourselves from time to time. And that is our choice. We get to decide do we want to judge ourselves in a way that’s going to defeat us, or should we judge ourselves in a way that’s going to be ever-so empowering.” [4:00]
“We have to use the intuitive side of ourselves to know what we need. We all have that gift. The issue is that we lose our intuitive skills when we are overthinking things, when we’re under tremendous stress, when we are sleep deprived, when all of these things are lined up beautifully, and we no longer have access to what we know to be true about ourselves.” [15:17]
Resources Mentioned
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
Related Episodes
Episode 95: Choosing Health Not Diet Culture
Episode 180: Energetic Health
Episode 177: Tracking Body Composition Changes
Let’s think about our health from a totally different angle today. We often talk about optimal health from a mental, emotional, or physical position. Lately, I’ve been thinking more about well-being in terms of energetic health. So let’s discuss energetic health and what it means to really take care of it!
Managing your energetic health requires you to:
- Understand what your natural energetic health is
- Consider how your methods for moving from one level to another are truly serving you
- Being aware of your energy and how other people affect it
- Show other people how to meet you where you are energetically
- Shield yourself from unwanted energy
Embracing Your Natural Energetic Level
We all have a natural level of energy. It varies from person to person, but we all have it. This doesn’t mean that one level of energy is better or worse than another. It just is what it is. That’s why I talk about the importance of understanding and embracing your natural level of energy the way it is.
Understanding and Managing Your Energy
If we live at a lower energy and desire a higher energy, it’s important to notice where we are trying to get that energy. And if we’re trying to find a lower energy, we have to pay attention to how we try to bring ourselves down to that level. I explain how I define different energetic levels and why you may want to move from one to another based on the circumstances.
Something I have come to understand is how we flex our energy in different situations. Often, if we’re feeling very comfortable, we’ll bring our energy up and if we’re feeling uncomfortable, we’ll flex it down. This is important to know because we want to honor, accept, and optimize our energy.
Navigating Energetic Shifts
It’s normal for energy to shift when spending time with people of different energy levels. This doesn’t mean that something is wrong with your energy. Paying attention to how you feel when these shifts occur is a great way to understand what type of energy you want more of.
When energy you don’t want is coming at you, it’s crucial to shield yourself from it. I discuss what it takes to protect your energy level from outside forces. This usually involves setting boundaries and managing your environment to better support your desired energy.
What type of energetic shifts do you seek more of? Leave a comment on the episode page!
In This Episode * Embracing your natural level of energy [4:00] * Noticing how your energy changes in different situations [11:30] * Inviting other people to come to your energy [18:00] * Taking control of your energetic health [22:00]
Quotes “Having lower energy doesn’t necessarily mean that we’re less than. Having higher energy doesn’t mean that we’re greater or less than. Lower or higher is not better. It just is.” [4:08]
“You can mingle with any energy you want to mingle with if you abide by those golden rules; I will protect my energetic health, I expect that you can do the same, and together we will optimize.” [21:30]
“Really taking hold of your energetic health is allowing it to flex up and flex down without judgment and with acceptance.” [24:44]
Resources Mentioned
31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT *providing medical advice **
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.
How to Navigate Disappointment
- Talk through your disappointment
- Take space to process and understand
- Understand and be okay with the decision
- Decide what will serve you best
What is Disappointment
Disappointment is one of those emotions that we overlook because it is a common emotion. But it doesn’t feel small. It feels heavy and hurtful, and it often lingers for a long time.
We feel disappointed when something doesn’t go our way or how we thought it would. This can happen with ourselves, with our relationships, and with events and circumstances outside our control.
Feeling disappointed in a relationship or friendship is one of the most common sources of this emotion. But what I want you to remember about relationships is that they ended, or you felt disappointed because they didn’t have what you needed at the time. It also means that you didn’t have what they wanted, either.
Navigating Disappointment
It’s easy to accept your feelings of disappointment and let them send you into a spiral toward victim mentality, thinking about everything you did wrong and how you deserve this feeling. We have to be careful with the stories we tell ourselves.
So, what do you do when your expectations aren’t met? You think about what the next best decision is. There are three big ways to move on from feeling disappointed. Talk through your disappointment with the person who disappointed you. Take space to process and understand why you feel disappointed. Or understand and be okay with the decision.
Finally, in this episode, I’m talking about what happens when we have to disappoint someone else. It’s okay to disappoint other people, so long as you’re crystal clear about why you’re doing that.
What’s something that has disappointed you recently? How did you navigate those feelings? Let me know in the comments on the episode page.
In This Episode * How disappointment feels in the gut [1:45] * Why disappointment occurs [6:15] * What happens when we feel disappointed in a relationship [11:30] * How disappointment can put us into victim mentality [13:15] * Why you have to be clear about the reason you’re going to disappoint somebody else [18:15]
Quotes “Disappointment gets overlooked so easily. Because it’s so easy to say, ‘Oh, I was really disappointed,’ and it just sounds so normal.” [1:34]
“We have to communicate pretty clearly with ourselves what’s realistic and what’s not.” [10:04]
“We have to be careful about the stories we tell ourselves when we have undergone being disappointed or disappointing somebody else.” [13:11]
“It’s okay to not have the answer right now. It is okay to create space right now. This is a strong and powerful thing to do.” [15:45]
“What I want you to remember is that sometimes you have to [disappoint someone]. And, if you like your reason for it and you can stand solidly behind your reason, then disappointing others won’t feel like disappointing others. It becomes more neutral.” [29:31]
Resources 31 Days of FIT. Learn more HERE.
Muscle Maintenance During Fat Loss. Waitlist HERE.
Fit Woman Collective™. Learn more HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Apple Podcasts
* Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice *
Related Episodes
Episode 168: Self-Care Through Real Conversations with Dr. Kristi Angevine
Episode 173: Let's Get Uncomfortable
Episode 172: When In Doubt, Create Space
Emotional eating is when we eat for something other than nourishment – usually to fulfill some kind of emotional need. Emotional eating is extremely common, and the emotions associated with it are usually relentless, fast, and often stemming from childhood. In this episode, I’m breaking down what these emotions are and how we can better manage these emotions.
The Predisposed Emotions of Emotional Eating
- Restlessness
- Boredom
- Anxiety
- Excitement
- Anger
- Sadness
What Emotional Eating Is
Your emotions are neither positive nor negative; they simply are. However, emotional eating can come from both positive and negative places – and it’s those negative emotions I want to talk about today.
I also want to acknowledge that you can be in control of your emotional eating and make a conscious choice to eat when you’re not hungry – but you need to understand the differences and also sit with your choice.
Negative emotions related to emotional eating often feel relentless. Unforgiving and like they won’t subside until you give in to the need to eat something you don’t necessarily want to eat.
Emotional Eating Patterns
Emotional eating patterns stem from the fleeting feeling of dopamine that we get when we indulge in some types of food. We feel an emotion, such as restlessness, boredom, or excitement, and give in to the need to eat, get a kick of dopamine from that, but then feel a corresponding emotion that causes us to eat… and the cycle continues.
Emotions can feel similar, like excitement and anxiety. It’s so important to sit with and understand the emotions you feel and why they make you feel like eating. Where do they stem from? Is there some other action you can take that will sate the emotional need?
Finally, I give you some practical methods you can use to shift out of the need to eat emotionally.
What do your emotions feel like when you eat emotionally? Do you have any strategies for managing your emotional eating? Let me know in the comments on the episode page.
In This Episode * The difference between positive and negative emotional eating [2:15] * What it means to be in control of your emotional eating [8:00] * Why negative emotions associated with emotional eating are ‘relentless’ [10:00] * What an emotional eating pattern looks like [17:00] * How excitement relates to anxiety [23:00] * Why it’s important to identify the emotions that make you want to emotionally eat [27:00] * How to better manage your emotions [27:30]
Quotes “The definition of emotional eating is that we’re not eating for nourishment, but we’re eating more out of an emotional driving force.” [4:09]
“With restlessness, what can happen if we don’t numb the restlessness, and we feel like there’s no hope – that induces anxiety.” [19:51]
“It is almost like sadness is so all-encompassing that it doesn’t matter if it’s fast or slow. The slowness of it makes it even worse.” [25:53]
“The idea is to give yourself something else to do so that you can start the reprogramming process.” [29:17]
Resources Mentioned Fit Women Collective
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 164: Break The Rules
Episode 161: Barriers To Optimal Body Composition
Episode 174: What Obesity Medicine Docs Want You to Know About GLP-1 Agonists with Dr. Matthea Rentea
When making body composition changes, it's important to have a long-term plan. This means finding behaviors you can stick to for the long haul, even when feeling discouraged. Remember that weight is not the only measure of health. Other methods to measure body composition changes don’t involve the scale. Let’s discuss.
Effective Methods for Body Composition Measurement
- Use an in-body scan for more insight
- Use a measuring tape on your waist, hips, thighs, biceps, and chest
- See how your clothes fit
- Take and compare progress pictures
The Long-Game Strategy
When making body composition changes, you need to understand that you must have a long-game strategy. This is where you take on behaviors that you can commit to for at least eighteen months.
Give yourself the best chance possible for long-term success. If you can’t commit to a low-fat diet for the next eighteen months – don’t do it! You need to find something sustainable for you.
In-body scans are a great alternative to a standard scale. In-body scans provide so much more information than weight, including your skeletal muscle mass, body fat %, and BMR – they’re a great tool for tracking your body composition progress.
Weight Outside the Scale
Many people have a set weight they want to get to but struggle to define why they want to. I challenge you to start defining yourself away from a weight standpoint. Who you are at your core does not depend on what you weigh.
In fact, as you’re losing weight, I want you to focus even less on the number on the scale but on how you feel at each weight. How you feel is infinitely more important than any number on the scale will ever be.
Other methods to measure your body composition changes that don’t involve the scale are so important. I recommend using a measuring tape regularly, seeing how your clothes fit, and even taking progress pictures to see the changes you’re making.
How do you measure your body composition changes? When do you feel your best? Let me know in the comments on the episode page.
In This Episode * What the long-game strategy is [1:45] * Why you have to set yourself up for long-term success [3:30] * The realities of in-body scans [5:00] * How to define yourself away from a weight standpoint [8:45] * The importance of how you feel at each weight [18:00] * Other effective body composition measurement tools [22:00]
Quotes “The long-game strategy for optimal health is taking on behaviors that you’re willing to do long-term. If you’re not willing to continue something for eighteen months, don’t do it now.” [1:49]
“As you’re starting to build on your optimal health strategies, the different things that you’re taking on – make sure that they’re ones that you’re willing to continue. We’re not setting ourselves up for much success if we’re just looking for short-term fixes.” [3:21]
“We have to, and I mean we have to, stop using old ways to measure ourselves in order to decide if we’re making progress or not.” [8:34]
“Going with how you feel is going to be way more important than any number [on the scale] ever will be.” [19:40]
Resources Mentioned Fit Women Collective
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 176: Optimizing Your Health with Strength Training
Episode 175: Your Easy Guide to Getting Adequate Protein
Episode 174: What Obesity Medicine Docs Want You to Know About GLP-1 Agonists with Dr. Matthea Rentea
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.
The Benefits of Strength Training
- Preserves lean muscle mass
- Allows us to gain muscle mass, if we wish
- Improves insulin sensitivity
- Helps with functional fitness
- Improve emotional regulation
Why Strength Training is So Important
It can feel scary to start a strength training routine. In fact, so many women hesitate to do any kind of strength training for various reasons, but one of the big ones is worrying about getting bulky. I want to dispel that myth: It takes a lot of dedicated strength training and diet programs for a woman to bulk up. In one year, working out in this way can yield a maximum gain of 6 lbs of muscle!
Now that we’ve got that out of the way, I do want to encourage all women to begin strength training. Once we turn 30 years old, women start to lose 1-3% of their muscle mass per year. Strength training helps prevent this.
How to Start Strength Training
The best way to start a strength training routine is slowly! I recommend starting with one strength training workout per week. This can include yoga, air squats, modified wall push-ups, and using a flat resistance band (though if you want to include yoga as a separate workout each week, that’s okay, too). I don’t want you to increase the number of strength workouts until you are so excited about them every week.
If you’re on any kind of weight loss plan, it is important to prevent losing any muscle mass. To do this, I always recommend hitting 5,000 steps daily, incorporating one strength workout per week, and eating your daily protein requirement.
What’s stopping you from embracing a strength training routine? If you have started strength training, what benefits have you found? Let me know in the comments on the episode page.
In This Episode * Why people feel nervous about strength training [2:30] * Why it’s difficult for women to get ‘bulky’ while strength training [3:30] * The best way to start a strength training routine [11:30] * How you can use yoga to start strength training [15:30] * How to start strength training [17:00] * How many strength trainings per week to start with [20:15] * The best strength training routine to prevent muscle loss [25:00]
Quotes “Women tend to lose muscle at a rate of 1-3% per year starting at the age of 30.” [5:10]
“One of the most important things that you can do as you begin your strength training journey is to get your steps in, of course, and to start figuring out where your body lives in space. Yoga is a fantastic way to do this.” [15:07]
“I don’t want you adding any strength training until that one day a week becomes so exciting that you’re craving more.” [22:42]
Resources Mentioned Fit Women Collective
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 175: Your Easy Guide to Getting Adequate Protein
Episode 169: Let's Make Muscle
Episode 160: Strength or Cardio for Optimal Body Composition?
Eating adequate protein is essential for everyone, whether you’re trying to gain muscle or lose fat. Though many people find protein confusing, and there is a lot of different information out there, it doesn’t have to be daunting to eat more protein. There are so many benefits to eating enough protein for your body. In this episode, I hope to explain why protein is important, help dispel any limiting beliefs you have, and help make protein consumption less confusing.
The Benefits of Eating Adequate Protein
- Provides satiety
- Provides muscle maintenance
- Provides a lower impact on our blood sugar
- Helps optimize body composition
- Helps as you pursue movement
Good vs Bad Protein
The Dietary Association recommendation for protein is half of what I recommend women eat. In the obesity medicine world, we must aim for at least 30% of our daily calories to come from protein. But when there are so many different types of protein out there, it can feel daunting to know what to eat – and how much.
First, there is a protein source out there that will work for your body. It will make you feel energized and full while easily digesting it. There’s no such thing as a bad protein source. Protein is the macronutrient that makes us feel fuller and more satiated.
How Much Protein We Need
If you’re in a fat-loss phase, your protein needs are higher, around 35% of your daily calorie goal. What does this actually look like? At least one serving of 30 grams of protein three times a day. That’s about 90g of protein every single day. If you’re trying to build muscle, that becomes four servings or 120 grams.
There are so many protein options available from both animal and plant-based sources. There are benefits to both protein sources, but with anything, there are also limitations. For example, many plant-based sources are also high in carbohydrates. It’s all about finding the sources that fit best with your goals, your food preferences, and how that food makes you feel.
Do you struggle to eat enough protein in your day? What are your preferred sources of protein? Let me know in the comments on the episode page.
In This Episode * Why you have to find the protein type that serves your body best [6:30] * How protein satiates your body best [7:00] * How much protein you should actually eat during a fat-loss phase [8:45] * How much protein the average woman needs to eat per day [13:30] * The different types of protein [20:30]
Quotes “If we look at the Dietary Association guidelines, 15% of your daily calories as protein is considered adequate. In the obesity medicine world, that is not adequate.” [3:20]
“All proteins are welcome. It’s up to the individual to determine what type of protein serves you best. How do you digest it? How’s your energy with it? What’s your satiety like with it?” [5:59]
“Individuals that are eating adequate protein during a fat loss phase will preserve their muscle mass way more significantly than somebody who is not optimizing their protein. Somebody who is not optimizing their protein can lose well over 10% of muscle mass during a fat loss phase.” [8:15]
“If you are in a fat loss phase right now and your protein is lacking, the minute you bump your protein, you will see more fat loss.” [15:44]
“Don’t be afraid of any of the proteins. What I urge you to do is play around with what you love to eat and see what it would take for you to be able to get that adequate amount of protein.” [28:09]
Resources Mentioned Fit Women Collective
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 174: What Obesity Medicine Docs Want You to Know About GLP-1 Agonists with Dr. Matthea Rentea
Episode 155: GLP-1 Agonists and Muscle Loss
Episode 154: Body Love Through All Phases
Weight loss medicine, like GLP-1s or Ozempic, is making headlines lately, and for good reason. They are a great tool to help those struggling with weight loss. I’m joined by Dr. Matthea Rentea, an obesity medicine specialist, to talk about weight loss medication, working with your medical team, and how this type of medication actually works.
Weight Loss Medications Help By
- You can tell when you’ve had enough to eat
- You don’t constantly think about food
- You can implement behavior changes and stick with them
About Dr. Matthea Rentea
Matthea Rentea, MD is Board Certified Internist and a Diplomate of the American Board of Obesity Medicine.
She has ten years of experience as a primary care physician and weight-loss specialist. She owns and operates the Rentea Metabolic Clinic, a Telehealth clinic for Indiana and Illinois residents that provides comprehensive weight management.
She takes a dual medical and behavioral evidence-based approach to helping her patients. She hosts the podcast The Obesity Guide with Matthea Rentea MD.
Working With Obesity Medicine Specialists
It’s not uncommon to experience a sense of shame when speaking to medical professionals about weight loss medication. My guest, Dr. Matthea Rentea, and I both want to assure you that there is no shame in seeking out medical assistance for weight loss! This medical support can only be a good thing.
Dr. Rentea shares that most people start seeking out specialist medical support for weight loss when they haven’t received the care they expect from their doctor and are ready to take their weight loss seriously. It might take some time to find a doctor that you feel comfortable with, but it will be worth it.
How Weight Loss Medication Works
Weight loss medications, like GLP-1, trigger the hormones that control hunger cues, including suppressing your appetite and letting your body know you’re full. Even though they’re safe to use, some of the most common concerns for using them are feeling negative side effects and being unable to change once you’ve started them.
Dr. Rentea assures you that there is no all-or-nothing approach to weight loss medications. Finding the right one might take some work, but the benefits far outweigh the risks.
Have you considered taking weight loss medication? Have you already taken some? I’d love to hear about your experiences in the comments on the episode page.
In This Episode * The reality of asking for medical support with weight loss [3:30] * When you might seek an obesity medicine specialist [5:45] * Why you need to keep trying to find the right doctor for you [10:30] * How weight loss medications, like GLP-1, work [14:00] * The biggest concerns about starting weight loss medication [20:45] * The risks and benefits of weight loss medication [23:00] * The emotions you might experience while taking weight loss medication [27:30]
Quotes “If you’re going to a doctor and you can tell that they have a lot of resistance in terms of talking about [weight loss medication] – they literally might not know how effective they are.” [5:12]
“If [doctors] can’t have those conversations with you, a lot of the time what you’re up against is that there’s just not the knowledge. They just don’t know.” [5:23]
“With weight management, there is tons of bias and stigma. This means that you have literally walked in the door and are already getting judged.” [9:22]
“You have to keep going until you find someone that you feel gets you, understands you, is providing you with a plan that’s working in your world. It’s going to be different for everyone. I want you to keep going until you find that doctor.” [10:13]
“You were always doing the work, but you needed a mechanism to level the playing field.” [15:28]
“I always stress that if you’re under the care of the right team, they will be able to pivot you to [a medication], even if it’s an oral, generic option.” [22:28]
Resources Mentioned Fit Women Collective
Listen to The Obesity Guide with Matthea Rentea MD
Find Dr. Matthea Rentea Online
*Follow Dr. Matthea Rentea on TikTok | Instagram*
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 144: Mindset Mistakes Preventing Optimal Weight Loss
Episode 155: GLP-1 Agonists and Muscle Loss
Episode 154: Body Love Through All Phases
Getting uncomfortable doesn’t have to be a negative experience. You can use those uncomfortable feelings to experience something new, push yourself, show up as your authentic self, and even experience massive growth. It’s all about having fun with getting uncomfortable and seeing what magic can happen.
Key Takeaways
How can you keep staying in the moment, noticing we’re uncomfortable, and choosing a solution, within reason, to push those levels? We get to decide that we’re safe in areas that we didn’t realize we were safe in before.
If you can push those boundaries of comfort and discomfort, it’s what you probably need to do to get to the next level of where you need to get.
The Benefits of Getting Uncomfortable
Getting uncomfortable and spending time outside of your comfort zone can have benefits. It helps push your limits and allows you to reach new growth. The best part? It is totally possible to have fun while you’re getting uncomfortable.
When you are uncomfortable, you are in a prime position to enter a growth mindset. When you’re growing, you’re more likely to be open to new experiences, even if they are uncomfortable. Something to keep in mind is how you feel in these situations, where you can be the authentic version of yourself – how do you channel that person?
Growth in Being Uncomfortable
There is a certain beauty that comes with being uncomfortable. You get to choose, in those moments, to be with that discomfort and push your comfort zone. Do you want to be in this situation? Sometimes, you feel uncomfortable when you don’t want to do something – and this gives you permission to consider an alternative.
It’s okay to be uncomfortable. Your body instinctively knows whether you are in a safe or unsafe situation. If you’re uncomfortable and you’re safe, you are in a position to experience massive growth. How fun is that?
What is your comfort zone? What are the parameters that contain your safe space? Let me know in the comments on the episode page how it makes you feel to be uncomfortable.
In This Episode * What it’s like to get uncomfortable [2:00] * How to enter a growth mindset [8:00] * Why you have to get rid of the all-or-none thinking [12:00] * The beauty in being uncomfortable [21:00] * How a group can support you when you feel uncomfortable [24:30] * How being uncomfortable can lead to massive growth [25:30]
Quotes “I want to really challenge you here. Are we sure that you aren’t already living in or out of your comfort zone? You might already be there. You might already be testing the waters and doing those things. What if we pushed just a little bit further.” [4:45]
“A lot of times, we feel really uncomfortable because we’re afraid to say that we don’t want to do it.” [11:53]
“We are all so uniquely different, and we need to celebrate that. The way we can celebrate that is, first, by standing up for who we are. Then, really finding a space where there is space for us to do that. That’s when you know you’ve found a safe space. You can be exactly who you are, and you can show up into the space, and you can feel received and supported.” [13:14]
“When you’re feeling very uncomfortable, and it feels like you don’t want to do it, consider an alternative. ‘This is very uncomfortable, and I’m also kind of curious.’ ‘This is very uncomfortable, and so what? Nothing is going to happen, I’m safe.’” [18:04]
“When we say ‘get uncomfortable,’ the idea is that you acknowledge that you’re not comfortable, and that’s okay. You can trust yourself to know if it’s safe or unsafe.” [21:40]
“If you are mindful and in the moment to know that you are uncomfortable, that is going to be prime time for some massive growth. You are cued in, you are engaged, and you’re ready to make the next best decision.” [25:47]
Resources Mentioned Fit Women Collective
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 133: Uncomfortable Growth
Episode 172: When In Doubt, Create Space
Episode 143: The Power of Asking for Help
If you’re feeling in doubt about anything in your life, I encourage you to create more space. Creating space allows you to make more authentic decisions, have more self-compassion, and have the insight to move in the best direction for you at that moment. In this episode, I’m talking all about creating space and the levels you might experience on the way there while sharing some real-life examples.
The Levels of Creating Space
- No awareness, falling into old habits, and people-pleasing.
- Reacting to what happened and being aware that you’re reacting but without insight
- Willing to create space and have time to have the insight
- Making the decision to honor your authentic self, to move in whatever direction feels appropriate for you
When in Doubt, Create Space
Creating space to evaluate any situation is one of the most important things you can do in your life. Giving yourself the space to step back and see the bigger picture will have a profound impact on how you feel, how you interact with others, and how you make your decisions.
When you create space, it gives you the perspective to decide how you want to move forward in a way that feels the most authentic to you. It’s a gift you give yourself that allows you to put yourself first and truly honor yourself, your boundaries, and your true desires.
The Levels of Creating Space
There are levels or steps you need to take to start creating space. Each step will take you closer to finding what feels good and making more authentic decisions. Creating space is deciding what is yours to fix. Deciding where your role is, what you’re supposed to, or choose to do.
One important aspect of creating space is self-compassion. Self-compassion is treating yourself like you would treat your friends and others – with love and grace. When you show yourself self-compassion, you’re giving yourself permission to set and honor your boundaries. And, with your boundaries, permission to create space.
How can you create more space in your life? What steps do you need to honor to feel more authentically yourself? Let me know in the comments on the episode page.
In This Episode * Why creating space is so important [3:30] * Why it’s important to set boundaries that feel good [8:30] * Why you have to find what feels good [19:30] * How to give yourself self-compassion [20:30]
Quotes “When you create that space, so many different things will come up. Very importantly: it will give you the opportunity to decide how you want to authentically proceed. That is really important.” [7:21]
“When in doubt, create space. If you can create space, that’s when you can realize how to balance your energy in a favorable way toward yourself. That, ultimately, is going to serve you very well.” [9:00]
“Creating space is deciding that this is not ours to fix. Deciding where your role is, what you’re supposed to do here, or what you choose to do here.” [17:33]
“Creating space, when in doubt, will get you to that space where you can authentically be who you are, show up as you are, and all of those amazing things.” [20:15]
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 165: 30-Minutes-A-Day
Episode 168: Self-Care Through Real Conversations with Dr. Kristi Angevine
Episode 171: In Health and Business with Frenchie Ferenczi
You can create the type of business that honors your health and your priorities. It takes hard work, determination, and a whole lot of marketing, but with effort and defining your why, it is absolutely achievable. I’m joined by business strategist, Frenchie Ferenczi, to talk about her shift into flexible well-being and how she has created, and now helps others create, a business that serves their purpose.
Key Takeaways
Give yourself permission to be okay with your why. It will help grow a more authentic business. It will allow you to bring to life a more altruistic why, too.
About Frenchie Ferenczi
Frenchie Ferenczi is a business strategist and advisor for overwhelmed (but seriously ambitious) experts and creatives. She keeps small business owners stay close to the money and on the path to consistent revenue growth.
From having sold-out launches to spending more time with their kids, she empowers her clients to achieve their biggest business goals without falling victim to the business grind.
The Reality of Marketing
As a business strategist and advisor, Frenchie brings a wealth of information to share about how her life transformed when she started her own business. Perhaps one of the best changes for her is that she now has the flexibility to weave her well-being into her schedule easier than when she had to answer to someone else’s schedule. Frenchie understands the importance of prioritizing her health, especially as a business owner.
For so many of us, especially physicians turned business owners, it can feel like we’re drowning in marketing – and losing the heart of our business. But, as Frenchie says, marketing is one of the most important things you can do for your business growth, and, especially at the beginning, it needs to have a high priority.
Effort, Manifestation, and Perseverance
Our conversation shifted to the reality of effort and manifestation. Putting effort into something doesn’t mean working non-stop to achieve it. It’s about working hard when you do work.
Similarly, Frenchie has some feelings about manifestation and the reality around it. Manifesting isn’t as easy as wanting something and it will happen – there is hard work, determination, and perseverance that has to take place.
Finally, we talk about the power of defining your why. Whatever your reason is for wanting something, being truthful with yourself about that is important and powerful. Your mission, values, and why can transform your life.
How do you feel about manifestation? How are you living in alignment with your why? Let me know in the comments on the episode page.
In This Episode * How your career can define your health habits [5:00] * How to prioritize your health [10:00] * The importance of marketing your business [13:00] * What manifesting might look like [20:00] * The power of perseverance [23:45] * Why you need to define your personal why [23:30] * Where to market your business [27:00]
Quotes “Having that flexibility and knowing that I can weave my well-being into where it fits, rather than needing it to fit other people, is really lucky and has made a big difference.” [5:57]
“When you are used to being in a profession, like a physician, when you are actually doing and delivering all the time, and then you need to switch to marketing most of the time, it’s going to feel like you’re doing nothing. But it is often, and is most likely, the most important work that you can do.” [13:38]
“Effort doesn’t mean that you always need to be going non-stop. But when you are going, it’s hard work.” [21:37]
“One of the tenets of f*ck manifesting I always challenge people with is to get real about your why because that’s what keeps you motivated.” [24:20]
“The best next steps are hiding in plain sight. You just need to know what questions to ask.” [28:07]
Resources Mentioned Stay Close to the Money
Listen to BS-Free Business Advice
Business Genius Bootcamp
Find Frenchie Ferenczi Online
Follow Frenchie Ferenczi on Facebook | Instagram
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 143: The Power of Asking for Help
Episode 164: Break The Rules
Episode 151: Get Snobby With Your Time
This one is for my girls. It’s also for your girls. And it’s for all of us women who are navigating our way through this world. In this episode, I’m talking to my girls. I’m sharing how I’m helping them gain awareness and experience, how to learn about their thought patterns, and how to be strong, independent women. This one is also for us mothers – the past doesn’t matter. How can you connect and build awareness with your daughters?
Key Takeaways
It doesn’t matter how many times you’ve baked cookies. It doesn’t matter how many times you’ve said yes or no. It doesn’t matter what you did when they were younger. It doesn’t matter if you are working so much that you only have a certain amount of time to spend on a daily basis. It doesn’t matter.
All that matters is the awareness that you have for each other. It’s going to be that awareness that allows you to grow together now. It doesn’t matter what happened then, and even the future isn’t a great focus. But right now, in this moment, how can you become aware, and how can you connect now?
Learning From Our Daughters
Our children can teach us just as much as we teach them if we’re willing to listen and learn. Each experience of motherhood is different, we all have our own journey, and even within those journeys, each child will teach us something new.
Spending time with my daughters is a joy. From having postpartum depression at the birth of my first daughter to now experiencing all of life’s emotions, it’s the biggest pleasure I have. I love to teach them about themselves and how to be stronger than their thoughts.
Helping Our Daughters Learn Awareness
From my daughters, I learned the power of flexibility and how being flexible helps reduce the triggers I might face. It’s about creating awareness and helping our daughters learn awareness. About themselves, about life, about their relationships with others, and so much more.
It’s not about being there every second of the day; in fact, I think it’s so powerful for our daughters to see women succeed in their careers. It’s about being there when it matters. Listening, creating better experiences for your daughters, and doing all we can to nurture and help our wonderful girls grow into incredible, well-adjusted, and flexible women.
How do you define your experiences as a parent? Let me know in the comments on the episode page.
In This Episode * What we can learn from our children [10:00] * The reality of flexibility and triggers [13:30] * Whether or not you have to make every second count [15:45] * Why it’s powerful for girls to see women succeed in their careers [16:00]
Quotes “The way that I look at my daughters is [asking], what can I teach them? What can they teach me?” [9:47]
“I think what we can do for the girls, for all the girls, for all of our girls, as we go through it and as we do this work on our own, is to help them gain awareness.” [12:48]
“If you’re struggling with thinking that you’re not showing up enough, or that you haven’t done the right thing from the beginning, or all the things that you’re doing wrong… Think about all the things that you are doing so very right.” [16:48]
“As a parent, I can help create experiences by listening. These are basic, simple things that have really transformed how I view myself as a mom so that I can gain greater acceptance for myself.” [24:10]
“When I start to think and question who I am as a mom, how I’m showing up for the girls, how I can do better, I realize that whatever has happened in the past has happened, and that’s that. All I have is this moment, and all I can do is make the next best decision as their mom in this moment. What does that look like? It looks like holding the safe space for them to be their individuals, knowing that they can get through anything.” [27:53]
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 164: Break The Rules
Episode 168: Self-Care Through Real Conversations with Dr. Kristi Angevine
Episode 166: Energetic Protection for Empaths
Your muscle mass is one of the best indicators of your long-term health. There are so many long-term health benefits to building your muscles, and all it takes is eating enough protein and lifting weights. It’s never too late to start building your muscles, and the benefits are so many. In this episode, I break down the reality of the traditional scale, how to build muscle mass for your body type, and so much more.
To Gain Muscle Mass, You Have To Commit To:
- Moving your muscles
- Feeding your body
Let’s Make Some Muscle
Building muscle mass is one of the best things you can do for your long-term health. There are benefits to your longevity, your skeletal bone mass, and even your insulin resistance. Many women shy away from gaining muscle because they don’t want to get bulky – but that’s just one of the common misconceptions of muscle gain.
Making the decision to start gaining muscle is something that will benefit you in so many ways. Think about if it’s the right goal for your body. You also need to consider how your body type will respond to strength training. But overall, it is never too late to start making changes to your body composition.
Muscle Gain for a Long Life
If you’re only using a traditional scale to measure your weight loss, that’s simply not giving you the whole picture. You need to use an in-body analysis to see the changes happening to your body fat mass to skeletal muscle mass ratio. This is what matters, not your weight.
Gaining muscle is as simple as eating an adequate amount of protein and regular, consistent strength training. The health benefits of gaining strength and muscle mass will help you live a longer, healthier, and more stable life.
In This Episode * Some of the misconceptions about muscle gain in women [7:00] * How to make the decision that muscle gain is the right goal for you [8:30] * How to use in-body analysis to get a baseline measure of your body composition [10:00] * How each body type responds to body composition changes [14:00] * How to gain muscle [20:30] * How muscle gain will improve your health [25:00] * What happens when you make body composition changes based on long-term health [27:00]
Quotes “We can always optimize. It doesn’t matter what your age is” [7:05]
“If you are out there and the only way that you measure your body is on a standard scale that only gives you a number, I’m going to give you some tough love here. It’s not that useful. At all. It’s not even a little bit useful.” [9:14]
“Building your Basal Metabolic Rate through muscle gain? That’s like investing in an awesome stock.” [22:56]
“When you start to really consider where you are with your health now, [..] what you can do right now, something that’s going to be sustainable long-term, that’s going to benefit you overall.” [26:38]
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 161: Barriers To Optimal Body Composition
Episode 163: Optimal Body Composition and Your Genetics
Episode 162: Impact of Sugar and Alcohol on Body Composition
Self-care is something we all need to be better at doing. Self-love and support are so important, especially the older we get. I’m joined by my friend and fellow coach, Dr. Kristi Angevine, to talk about self-care through real conversations. We cover the importance of being there for your friends, how to support your friends, making friends as adults, and why boundaries are so vital.
Key Takeaway
If someone asks you for help or cries in front of you, you are witnessing someone’s emotional processing.
About Dr. Kirsti Angevine
Kristi Angevine, MD, FACOG, is a board-certified Ob/Gyn and master-certified life coach. She specializes in helping high achievers change unhelpful habits into intentional ones.
Whether it’s perfectionism, overthinking, people pleasing, excess scrolling, overeating, mindless shopping, or simply feeling chronically preoccupied with a running mental to-do list, she helps them unpack the root causes of their habits. She has a natural warmth that helps all of her clients feel at ease and have fun while they work on their mindset.
In addition to master coach certification through The Life Coach School, she is also Internal Family Systems-informed and an Advanced Certified Deep Dive Coach. Her certification in Advanced Feminist Coaching is underway.
Self-Care Through Real Conversation
In this episode, I’m joined by my friend and personal sounding board, Dr. Kristi Angevine. We’ve been friends for years and have always trusted each other to provide the perspective we need when we have a problem.
This episode is all about self-care through real conversations, and that’s just what Kristi does for me. We hold space for each other to process and regulate our emotions in a supportive and safe space. But this does bring up the conversation on when and where to offer coaching advice – if you are friendly with a coach, you both need to be explicit about entering into a coaching-type conversation.
Making Friends as an Adult
Your friends can help you see what you’re having difficulty seeing at the moment. They give you perspective. But even when seeking help from your friends, it’s important that you’re honest with yourself about what you need.
We both recognize how difficult it is to make friends as an adult. The dynamics are totally different from when we’re kids, but adult friendships are so valuable. Having friends available to ask for help when you need it is one of life’s greatest gifts – and it’s something we all need to be more comfortable doing.
Finally, we talk about the importance of setting boundaries with your friends… but also being ready to have difficult conversations that come up when you do set boundaries or say “no.”
How do your friends support you through your difficult moments? What do your friends mean to you? Let me know in the comments on the episode page.
In This Episode * The importance of emotional regulation and care [3:30] * The value of having a coach for a friend [4:45] * Why you need to give and receive explicit permission to offer to coach [7:45] * Why you have to be honest with yourself about what you need [12:30] * How your friends help you see what you can’t see in the moment [16:00] * Why it’s important to trust yourself [20:30] * What it means to ask your friends for help [23:30] * The reality of making friends as an adult [25:00]
Quotes “If I feel that I’ve connected with somebody and I’ve shared something, and then maybe it goes right into coaching, it positions you differently.” [7:13]
“In terms of the habits perspective, I think that everything we do, we do it for a great reason. There’s some reason why it became a pattern. There’s some reason why we repeat it. And the way to get out of it is to understand what the core assumption about ourselves that’s out in the world and driving that pattern that we don’t yet know.” [18:35]
“When we can hold space for ourselves and for our clients to work through the process of having support and validation to eventually find what they actually know to be true, it’s so powerful.” [21:14]
Resources Mentioned Listen to the Habits on Purpose Podcast
Email Dr. Kristi Angevine hello@habitsonpurpose.com
Find Dr. Kristi Angevine Online
Follow Dr. Kristi Angevine on Habits on Purpose Facebook Group | Better Habits Physician's Group by HOPP Facebook Group | Instagram
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 164: Break The Rules
Episode 165: 30-Minutes-A-Day
Episode 166: Energetic Protection for Empaths
We feel so much pressure from all around us to fit into the neat little boxes that society thinks we should. What if I told you that you don’t need to fit in? Life will expand for you when you’re living as your authentic self. This episode is all about curating your space to honor the truth of who you are.
How to Curate the Space We Are Meant to Fit Into
- Define who you are and how you show up
- Cut the ties of the things keeping you where you are
- Stick with the people that want to help you grow
- Dive into what you desire
Stop Trying to Fit In
Curating your life starts with self-reflection. Look at the things in your life that impact YOU. What’s going well in your life? What’s not? Examining your own life is the essential first step to defining who you are and what you want out of your life.
You might find that some parts of your life don’t serve you. While this is difficult to realize, removing these parts of your life will positively impact your becoming the truest version of yourself. It’s about curating the space you want to live in, where you can truly be yourself.
Curate Your Space
Go beyond where you’ve gone before. Step outside your comfort zone. That comfort zone probably isn’t even comfortable, is it? It’s just where society says you should be comfortable.
Surround yourself with people who will support you throughout your changes. Who encourages you to step into the best version of yourself, who will be there to help you grow. These people are the good ones that belong in your curated space.
Are you willing to go into a space that is custom curated for you? Let me know in the comments on the episode page what it will take for you to get there.
In This Episode * The importance of examining your own life [1:00] * Why we need to curate space that fits us perfectly [5:15] * What it looks like to go where you haven’t gone before [16:45] * The importance of supportive people [24:30]
Quotes “When we direct things inward, what we do is focus on things that we can control.” [2:05]
“Doesn’t it seem interesting that our pursuit in life and our quest in life is to find out who we are authentically? When we are born, we are authentically us. I believe that a lot of the qualities that we show very early on are authentically us.” [4:04]
“I was always this person. I was always meant to be who I am. Always. It doesn’t matter what circumstance happened, the circumstances allowed me to see myself. They allowed me to come into my own, they allowed me to know me better.” [13:31]
“Where it’s more comfortable isn’t actually comfortable. It’s what society says will be comfortable if you can just do it perfectly.” [16:17]
“If you are surrounding yourself in spaces where others are not owning their own emotional health, their own feelings… Get out. Or set a boundary. Or do something. That is going to prohibit your growth into your own space that you deserve to be in.” [25:39]
“Don’t fit into spaces that you were never supposed to fit into. That’s not the most road traveled.” [29:59]
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 164: Break The Rules
Episode 165: 30-Minutes-A-Day
Episode 166: Energetic Protection for Empaths
Feeling like you’re constantly running on empty? You’re not alone. Especially when you’re an empath, like me, it’s so easy to fall into the trap of allowing everyone access to your emotions and energy. But it doesn’t actually serve anyone, least of all you, to give yourself emotionally all the time. In this episode, I’m talking about the importance of setting emotional and energetic boundaries and how to set them in a way that serves you best.
How to Get Snobby with Your Energy
- Evaluate where your emotional energy is going
- Decide you want more emotional energy for you
- Define what’s yours and get snobby with your energy
Why We Need Energetic Boundaries
Get snobby with who you allow into your energy field. Especially if you’re an empath, it is almost engrained in us to give everyone access to our emotional space and our energy. Protecting your energetic field is so important. When we are always available to everyone, we don’t end up serving anyone, least of all ourselves.
What I want to encourage you to do is to set emotional and energetic boundaries. These boundaries are so important. You can choose to allow people to join you inside your boundaries, but having that emotional intimacy with everyone is exhausting and destructive.
How to Set Energetic Boundaries
Being emotionally intimate with too many people has a negative impact on your health. You owe it to yourself to set healthy boundaries. Check in with yourself. Where is your emotional energy going?
Would your emotional energy be better served by yourself? If you decide yes, it can, this is where I want you to get snobby. Define what is yours and what is not yours. What is not yours does not serve you – and that is okay. In fact, setting emotional boundaries can actually lead to healthier relationships.
Where are you feeling your emotional energy? How can you draw your energy back to yourself and set a boundary? Let me know in the comments on the episode page what steps you’re taking to reclaim your energy and how you feel about it.
In This Episode * Why we need to protect our energetic field [3:00] * What it means to get snobby with your energy [7:00] * How to create emotional boundaries for energetic regulation [11:00] * The importance of solely holding space [19:00] * Why you need to choose who to be emotionally intimate with [19:30] * Why your health depends on you to take a boundary [25:00] * What happens when you own yours and they own theirs [27:15] * How emotional boundaries help you form healthier relationships [27:45]
Quotes “What’s mine is mine, and what’s yours is yours means that I can hold space and see that you’re dealing with some thoughts, emotions, situations, and things. And that is not mine. This is mine over here. I have enough of my own.” [4:15]
“Think of it this way. Even though you want to make the hurt go away for other people, that is not yours to do. You can hold space, and you can be there to help them work through it, but it is not your responsibility to feel it for them.” [10:13]
“If you don’t start setting at least some boundaries to protect that energetic field, it is going to continue to drain.” [12:03]
“Get snobby with where you allow the intimacy. You’re not meant to be intimate with everyone. You get to choose that. When you are choosing that emotional intimacy, that is when you’re saying, ‘this is mine, and that is yours.’ That is super powerful. It is not selfish. It will allow you to show up and serve in the way that you want to, versus showing up and serving in the way that you have to.” [19:54]
“When you are taking what’s yours, you take it. And I’ll take what’s mine. What are you doing? You are creating the most authentic version of yourself.” [24:07]
“When you start plugging the hole, zipping up, taking that energetic field into your own hands and enhancing it, fostering it, and growing it to whatever level that you want to grow it… This is when you are going to have the magic happen.” [25:21]
“When you can start owning what’s yours, that’s when the work begins. That’s when you get to go deeper and curate what you want yours to look like. Then, it empowers those around you to own theirs.” [27:09]
Resources Mentioned Fit Dad Collective
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 151: Get Snobby With Your Time
Episode 109: Get Snobby with Your Extras
Episode 125: Brave Boundaries with Dr. Sasha Shillcutt
You can achieve optimal health in thirty minutes a day. Thirty minutes of non-negotiable time every single day can give you the space and time you need to achieve optimal health. In every area of your life. All it takes is setting a boundary and being snobby with your time. You deserve this.
Thirty Minutes For Yourself Gives You
- More endorphins
- More oxytocin
- Decrease cortisol
- Decrease adrenaline
You Are the Most Important Person
Thirty minutes a day is all it takes to get closer to optimizing your health. I really need you to look at your daily life – are you getting thirty minutes for yourself? If not, it’s time to start.
You are the most important person in the room, and if you can’t find thirty minutes a day, you are doing yourself a great disservice. I understand how putting everything and everyone else above you is so much easier, but trust me when I say that thirty minutes of time for you makes all the difference in the world.
Thirty Minutes to Optimal Health
How can you clear out your limiting beliefs and useless thoughts to give yourself mental clarity and space? When you do that, you’ll want to have more than thirty minutes for yourself. But thirty minutes is the goal.
In thirty minutes, you can spend time on one or more areas of your optimal health. Physical, mental, social, and emotional health can all become optimized when you spend time on them… and all you need is thirty minutes daily.
I am a better person when I commit these thirty minutes to myself. I’m more emotionally regulated, present, productive, and less reactive. Take this time for yourself. Encourage others to take thirty minutes for themselves, too.
Do you have 30 minutes a day for yourself? If not, I want you to examine your excuses and start prioritizing yourself. You deserve this time. You need this time. Let me know in the comments on the episode page how you’re giving yourself back this time.
In This Episode * How you might spend your thirty minutes per day [5:00] * How thirty minutes a day can help you make a better impact [11:30] * What can happen in thirty minutes a day [13:45] * Why you need to examine the excuses you give for not having thirty minutes a day for yourself [18:30] * Why thirty minutes is the baseline minimum of time for yourself [26:00]
Quotes “I’m trying to tell you that if you’re taking thirty minutes for yourself, you can totally optimize your health. Are you taking thirty minutes a day for yourself?” [3:40]
“This is non-negotiable. I am saying this again, with the love from my heart, you are the most important person in the room. And if are not dedicating time to you, if you are letting everything else take your time away from you, you need to beef up the boundaries to reestablish that thirty minutes is non-negotiable for you.” [4:09]
“When I commit thirty minutes to myself, I am very emotionally regulated, I am very productive, and I am nicer, and I am less reactive, and I am more engaged, I’m actually funnier. We have to start to think about this thirty minutes that we are committing to ourselves as something that’s even beyond us.” [10:58]
“If you’re not creating thirty minutes for yourself, it’s like you’re trying to parallel park a car while driving it at 100mph.” [24:48]
“Thirty minutes a day. Find it, schedule it, do it. Encourage others to find it. Encourage your kids to find it. Do it now. Teach these things now. When you show it, when you model it, when you do it, watch who follows you.” [27:00]
Resources Mentioned Sign Up for My Newsletter
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 109: Get Snobby with Your Extras
Episode 151: Get Snobby With Your Time
Episode 164: Break The Rules
You can break the rules. It might feel uncomfortable and push you out of your comfort zone, but a certain level of freedom comes when you don’t listen to the rules. Rules are just your boundaries and the boundaries you have with other people. Think about your own rules – how can you break them?
Some of the Rules You Can Break
- Work smarter, not harder
- You don’t have to fix the problem
- You can spend the holidays at home
Break the Rules
I was talking with my coach recently. They challenged me to explore what it would mean to break the rules – my own rules. If you’re like me, you have many rules you subscribe to. Some you’ve made yourself, while others come from society.
What if I told you that you could break those rules? You can break any rule, especially if they’re difficult, uncomfortable, or they feel suffocating.
I do this, especially when it comes to weight loss and health. It’s all about working smarter, not harder (though you can apply that to any aspect of your life). I’ve seen my clients make so much more progress working smarter, not harder, in their exercise and nutrition routines.
Rules are Just Boundaries
I also encourage you to consider that you don’t have to solve a problem. Not all problems need to be solved – sometimes, you just need to sit with something that isn’t broken. Break the rule that tells you that you have to solve every problem.
What rule-breaking comes down to is your boundaries. Rules are the boundaries you have with yourself, first and then with other people. You just need to remember that other people have their own boundaries and rules, and they don’t have to prescribe to your rules and boundaries.
Think about what your rules are and how you can break them. What are some of your rules that feel suffocating? Let me know in the comments on the episode page.
In This Episode * What it means to work smarter, not harder [4:00] * How breaking the rules makes you more human [9:00] * What it looks like to break your own rules [9:30] * Some of the fitness rules that need to break [14:00] * Why you have to let other people make their own rules, too [25:30]
Quotes “We broke our own rule only to find out that we have people now who are achieving the results that they really want.” [5:49]
“We want slow results and change. We want this because we want to work through every bit of change.” [21:30]
“The idea is, and breaking the rule of, we don’t have to solve the problem. The old rule was to solve the problem and fix it. New rule, breaking the rule, is that we don’t have to fix the problem. How can we actually go ahead and sit with something that isn’t broken?” [22:39]
“This is all about boundaries. Rules are kind of the boundaries you have with yourself, first, and then the boundaries you have with others. We also have to be mindful of other people’s rules.” [25:43]
“I want to really encourage you. Break some safe rules. The rules that, if you break them, everything is fine still. I want you to practice it. I want you to practice being aware of your initial reaction to certain things and see if there’s a rule tied up in there. Then I would like you to think about breaking that rule, just a little bit. What would have to change to go against that rule?” [27:12]
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 133: Uncomfortable Growth
Episode 143: The Power of Asking for Help
Episode 153: Lose Stress Not Carbs
Genetics plays a huge role in how your body looks. From determining your body type and height to your satiety levels and empathetic ability. So while your genes greatly impact your body composition, it is possible to make changes to how you eat and what you do to make it easier to reach your ideal body composition.
How Genetics Impact Body Composition
- Somatic body type
- Body fat storage patterns
- Bone structure and height
- Appetite and satiety control
- Gene variations
Genetics and Body Composition
Your parents and their genetics impact so much about your body. You know that genetics get passed down from your parents, including your body type, where your body stores fat, and your bone structure and height being obvious. But your parents can also pass down gene variations that impact your body composition.
Your somatic body type might reflect either or both of your parents and it can give you some idea of how your body will change as you age. One thing I want to point out is that carrying extra fat in your lower body may actually have some health benefits, as opposed to increasing them, as a lot of guidance currently suggests.
Gene Variations and Body Composition
Some gene variations can have a big impact on your body composition, as well. You are probably more likely to overeat if you have the gene that affects your satiety. One of the methods I use to help control this is portion control – eating more, but of less calorie-dense foods.
Gene variations can also impact your empathetic response, your disposition towards emotional eating, and how you feel about using food as a reward.
All of these gene variations can impact your body composition. It’s about identifying your predispositions and finding ways to take back control.
Take a look right now at this moment, and decide the next steps for who you are authentically and uniquely. Let me know in the comments of the episode page what this looks like for you.
In This Episode * How exercise helps with your cognition, memory, and feelings [4:45] * How your genetics impact your body type [7:00] * The reality of lower carrying body fat in your lower body [12:00] * How your genetics impacts your appetite [13:00] * How eating help might help you control your satiety [16:00] * Why you need to unlearn many of the food rules you know [17:00] * How your brain can be hyperresponsive to food reward [20:15]
Quotes “It’s very hard for the untrained eye to be able to analyze a body composition just by looks alone.” [10:47]
“If you are somebody that carries extra body fat in your lower body, you’re more protected.” [12:09]
“A lot of times we beat ourselves up, and we have so much shame around overeating, but often that is genetically predetermined.” [15:20]
“We have to get really good about understanding our hunger cues. So when we are hungry and when we are satisfied. If we’re trying to lose body fat to achieve optimal body composition, how we want to eat is not to extreme fullness, it’s more to the part of satisfied.” [17:25]
“If your appetite is more regulated, then your ability to stick with a nutrition program that will optimize your body composition will be way easier.” [26:58]
Resources Mentioned Learn About the Fit Dad Collective
Join Transform
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 162: Impact of Sugar and Alcohol on Body Composition
Episode 161: Barriers To Optimal Body Composition
Episode 160: Strength or Cardio for Optimal Body Composition?
When you’re making body composition changes, it can feel like you need to cut everything you enjoy out of your diet. Things like sugar and alcohol might feel like they don’t belong. That’s not entirely true; you can still enjoy alcohol while making body composition changes. And sugar, especially natural sugar, can have its place, too, especially when it’s combined with other foods correctly.
If you choose to drink alcohol
- Find what you enjoy drinking
- Get snobby with your alcohol
- Eliminate excess sugar and carbohydrates
Sugar and Body Composition
Pure sugar will have a pungent glucose load right into your bloodstream. This directly impacts our Glycemic Index, and you will have more of an insulin response. Insulin prevents you from burning fat, and, in fact, it puts you into fat storage mode. Eating too much sugar can also put you into insulin resistance.
Understanding the Glycemic Index and how sugar and carbohydrates impact your body and blood sugar is vitally important. The source of your sugar matters, too. Fructose or fruit sugar won’t have as much of a glucose effect on your bloodstream, but the best way to eat it is to mix it with protein and fat.
Alcohol and Body Composition
Alcohol alone doesn’t have a negative impact on your body composition changes. Especially when combined with lower calorie and lower sugar mixers, overall, there is not much of an impact on your daily requirements.
So, alcohol does reduce our inhibitions, and when our inhibitions are lowered, we are more likely to make choices that don’t align with our body composition goals. I recommend drinking four or fewer drinks per week when you’re in a fat loss or maintenance mode to stay in line with the body composition changes you want to make.
Where do alcohol and sugar fit into your lifestyle? Let me know in the comments on the episode page.
In This Episode * What happens when we eat sugar [4:30] * How insulin resistance develops [5:00] * What you need to know about the Glycemic Index [7:30] * The differences between natural and artificial sugars [11:00] * How much sugar to eat for optimal body composition change [14:45] * The impact of alcohol on body composition [20:00] * What happens to your body when you drink alcohol [24:15]
Quotes “Don’t let fruit be something that you’re not eating because you think that it potentially will wreak havoc on your metabolic system.” [12:02]
“The truth of it all is what feels good in your body. Because whatever feels good in your body is what you will sustain long-term. The key point here is that if you want to lose body fat, you need to be in a calorie deficit. If you don’t want to lose any weight, you want to stay neutral, you need to be in a neutral deficit and eat for maintenance. If you’re looking to actually gain muscle mass, you’re going to eat in a surplus.” [17:47]
“Alcohol, in general, sets our brain up to want to continue on the pathway to indulge more.” [21:44]
“What I want you to stop doing is saying no to things that you would like to have and get snobby with those things.” [23:56]
“Four drinks or less per week will keep you in a zone where you will still be able to efficiently lose body fat, for most people.” [25:49]
Resources Mentioned Learn About the Fit Dad Collective
Join Transform
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 147: Alcohol and Optimal Weight Loss
Episode 153: Lose Stress Not Carbs
Episode 161: Barriers To Optimal Body Composition
Body composition changes are easier for some people to make than others. However, that doesn’t mean that they’re impossible for everyone else. In this episode, I’m discussing the barriers to success when we’re trying to make a body composition change, including mental, emotional, and physical barriers. Things like our mindset, perception of time, a tendency towards emotional eating, and the blindspots in our nutrition audits.
Barriers to Successful Body Composition Change
- Mindset
- Perception of Time
- The Scale
- Thought Distortions
- Emotional Eating
- Blindspots in your Nutrition Audit
- Inconsistent Weekends
Barriers to Body Composition Changes
When it comes to making body composition changes, we need to look at what’s going on inside your body, not just what’s getting reflected on the scale. In fact, the scale does not give an accurate look at body composition changes at all. We need to look at your lean mass to body fat ratio, waist circumference, and measurement changes to accurately see any body composition changes.
Not thinking you have enough time to make a change is one of the barriers to body composition change. You can start positively changing your body composition in as little as ten minutes a day. It’s all about making consistent changes that you can keep long-term.
Emotional and Physical Barriers
Thought distortions and should statements are another barrier to body composition changes. Thinking you should be following this diet, or eating in that way, or that you should have lost more weight by now is detrimental to making the changes you want. Emotional eating, or eating when you’re not actually hungry, is another barrier, especially if you’re eating over and above your total daily energy expenditure.
Not taking account of your dietary blindspots during a nutrition audit can also be a barrier to body composition changes. I find that most people overeat dietary fat, eat too little protein, eat too much-added sugar, and eat too little fiber to make successful changes to their body composition.
What are the most common emotions daily that you experience? What do you do when you have those feelings? What actions do you take? Let me know in the comments on the episode page.
In This Episode * What to look for in body composition [3:30] * Why you need to identify your own limiting beliefs to body composition change [6:00] * How ten minutes a day can make a difference to your body composition [10:00] * The importance of being consistent with your body composition changes [12:00] * Why the scale is not a successful measurement tool [13:45] * The problem with thought distortions [15:30] * Why you need to celebrate the positive things that happen to you [16:30] * What emotional eating is [18:00] * The dietary blindspots overlooked in a nutrition audit [25:00] * How to make your weekends more consistent with your weekdays [29:30]
Quotes “We have to start throwing away a lot of the old rules. The old rule that you need to do all this additional stuff to actually get a result. The rules that you can’t eat certain things, and you have to follow a specific strength and cardio regime. We need to start going back to basics. We need to approach it as ‘work smarter, not harder.’ We need to realize that every minute does matter.” [10:34]
“We are creating our existence, our reality. We are making this happen. And we need to celebrate this.” [17:08]
“If you are using emotional eating as a coping mechanism and eating beyond your total daily energy expenditure, then you are not going to have a positive body composition result. Not to mention that if you are having a lot of these negative emotions, you’re probably going to have a higher stress response and more circulating cortisol.” [20:58]
“Optimal body composition, even as we age, is available. There are simple tools to help you get there, and one of the most important things you can start thinking about is the physical, mental, and emotional barriers to success.” [30:51]
“We can have tons of barriers and make these big stories about how it’s so much harder for us, but at the end of the day, all we have to do is gain awareness for who we are authentically and uniquely. Then we put into place mental, emotional, and physical strategies to help you achieve what it is you are looking for.” [32:58]
Resources Mentioned Learn About the Fit Dad Collective
Join Transform
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 159: The Impact of Protein on Body Composition
Episode 158: Transform Together with Dr. Mark Novitsky
Episode 157: Fitness Talk with Dr. Alex Stewart
Strength training and cardiovascular activity don’t have to be in competition with each other. However, strength training is a more effective method to reach your optimal body composition unless you’re doing high-intensity cardio activities. Any movement is better than no movement, so it comes down to finding something you enjoy doing and building a consistent routine around it.
How to Lose Visceral Fat
- High-Intensity Interval Training
- Nutrition
- Strength training
- Understand your body type
- Fat storage patterns
Strength Training Builds Lean Muscle Mass
Strength training is an essential part of achieving optimal body composition. While cardio works your overall aerobic health for the duration you’re doing cardio activities, strength training builds your muscles after you’ve finished lifting weights.
In this episode, I discuss how strength training builds lean muscle mass, leading to optimal body composition. By creating microtears in the muscles and then those muscles repairing, strength training builds stronger, leaner muscles.
Take Your First Step into Strength Training
How much strength training you must do varies based on your goals, but you can see the benefits from as little as three weekly twenty-minute lifting sessions. This isn’t to say you shouldn’t do cardio. In fact, high-intensity interval training and high-intensity steady-state training will have similar long-term benefits to your muscles and contribute to your cardiovascular health.
Knowing where to start might be daunting if you’ve never lifted weights before. This is where setting your baseline minimum exercise is important. I finish up this episode by talking about some of the other obstacles women may face when starting a strength training routine.
How do you love to move your body? Start with the smallest amount that you’re willing to do on a consistent basis. Let me know how you’ll start moving your body in the comments on the episode page.
In This Episode * Whether strength or cardio training is better for optimal body composition [2:30] * How much of our Total Daily Energy Expenditure (TDEE) comes from exercise [8:30] * What promotes lean muscle mass [10:45] * How strength training builds lean muscle mass [12:00] * How much strength training it takes to start building lean muscle mass [16:00] * The benefits of High-Intensity Interval Training (HIIT) [18:00] * How to set your baseline minimum exercise [23:00] * Some of the obstacles women face when starting a strength training routine [29:00]
Quotes “At the end of the day, we just care that you move. Whether it’s strength training or cardio, at the end of the day, just move.” [11:33]
“The way I like to talk about strength training versus cardio is that, in the moment, cardio burns some calories. It does. But then, when you’re done with the cardio, you’re done burning calories.” [14:06]
“Research and science show that High-Intensity Interval Training is going to be the most effective for a decrease in visceral fat. That’s the fat that we can see.” [21:25]
“While strength training is more of the investment, you still can get some good quality work in with just cardio if you’re using the strategies of High-Intensity Interval and High-Intensity Steady-State.” [28:16]
“The strength training is going to be the more optimal approach, and the ‘work smarter, not harder’ strategy to optimal body composition. There is a place for strength training, and there is a place for cardiovascular exercise. The idea is finding the minimum amount of all the things that you can sustain long-term to get the results that you really want.” [35:08]
Resources Mentioned Learn About the Fit Dad Collective
Join Transform
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 157: Fitness Talk with Dr. Alex Stewart
Episode 158: Transform Together with Dr. Mark Novitsky
Episode 152: Beauty in Strength with Becca Failla
Exactly how important is protein for our bodies? It’s absolutely essential. But how much protein are you supposed to eat every day? And what kinds of protein are the good ones? In this episode, I cover all these questions and more, including vegetarian protein options, what one serving of protein looks like, and protein’s vital role in maintaining an optimal weight.
What Goes Into Your Total Daily Energy Expenditure (TDEE)
- BMR + Thermogenesis of food
- Planned exercise
- Unplanned exercise
- EPOC - post-exercise consumption of oxygen
Protein is an Essential Nutrient
Protein is vital for our body’s optimal composition. When I speak about optimal body composition, I don’t mean six-pack abs… I mean a lean body mass that works for your body. Adequate protein is essential for us to maintain a lean body mass, especially as we age.
Protein also helps keep us feeling fuller and more satiated for longer. Protein contains nonessential amino acids, like leucine and glycine, that contribute to a healthy metabolism, digestion, hormone balance, and so much more.
The Amount of Protein We Need
But how much protein do you actually need? There is so much information out there about optimal amounts of protein… but I recommend 3-4 servings per day. This is around 90g - 120g of protein, which is a decent amount for most body types, depending on your activity level.
One serving of animal protein is about the size of your palm, including the thickness. Plenty of vegetarian protein options are available, but you might need to adjust the amount you eat to get enough protein. Lentils have the highest amount of leucine per gram.
I don’t recommend one source of protein over the other. I encourage you to find what protein sources make you feel your best and eat those.
What are some small ways you can start working towards your three servings of protein? Let me know in the comments on the episode page.
In This Episode * What it means to have optimal body composition [1:00] * Why protein is essential, especially as we age [7:00] * How protein helps you feel fuller for longer [10:00] * The impact of protein on weight loss regain [16:30] * The recommended amount of protein to eat [17:30] * How much one serving of protein is [21:30] * Sources of vegetarian protein [29:30]
Quotes “The way that I like to approach health is not about how small we can make ourselves. It’s how we can optimize our composition. The reason why this is really powerful is because it’s a proactive choice.” [3:38]
“We will lose muscle mass as we age unless we do interventions to preserve it.” [6:43]
“If you are eating 3-4 servings of protein a day, you are going to be doing better than most of the entire population.” [21:17]
“You don’t have to get fancy. Pick the protein things that you enjoy eating and make it a plan to eat them.” [26:22]
“The way you will succeed is to stay out of the confusion. You need to learn what you like to eat. What do you like to eat? And you need to do that.” [31:39]
“The idea is balance. It’s all about balance and figuring out what foods feel satisfying for you, what you like to eat, and do that.” [33:21]
Resources Mentioned Learn About the Fit Dad Collective
Join Transform
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 155: GLP-1 Agonists and Muscle Loss
Episode 153: Lose Stress Not Carbs
Episode 131: Fasting for Weight Loss Pitfalls
Men’s health, fitness, and wellness need a different approach than women’s. That’s why, in collaboration with Dr. Mark Novitsky, this week’s guest, and Dr. Alex Stewart, we are introducing Fit Dad Collective – a men’s program for all aspects of your help. In this episode, we discuss the benefits of a men’s program, and how it will transform your family and your relationship.
The Benefits of Transforming Your Partner
- Develop a common language
- Inspire and motivate each other
- Catch a problem before it explodes
- Set a good example for the whole family
- Level the playing field
About Dr. Mark Novitsky
Mark A. Novitsky Jr., MD is a dual board-certified medical doctor, certified life coach/master coach, and proud girl dad. He majored in Health and Exercise Science at Wake Forest and completed medical school training at Lewis Katz Temple University School of Medicine. His private practice NOVITSKY MD boutique mind doctors was named the 2022 outpatient practice in Pennsylvania for their therapy-first approach and he has been named the top child psychiatrist in Maryland (2020) and Pennsylvania (2022).
Following his child and adolescent fellowship, Mark was the medical director of one of Philly’s largest non-profit mental health systems. While there, he sought additional training through the Beck Initiative - a partnership between Philadelphia’s DBH and the Beck Institute, the birthplace of cognitive behavioral therapy. He later built upon this expertise with The Mind Firm Method cognitive coaching certification and master coach training.
Mark has helped thousands of men in his career by helping them optimize their mindsets. He is excited to give fellow dads the mental tools to work through the many life stressors that may negatively impact their well-being.
In his free time, Mark enjoys photography, live music, and walks outdoors with his wife Ali, two girls, and their labradoodle.
Introducing Fit Dad Collective
My husband, Dr. Mark Novitsky, joins me today to talk about our new program that he’s running in collaboration with Dr. Alex Stewart. The Fit Dad Collective is for men to take an all-around approach to their health and fitness.
Mark talks about some of the barriers men face when starting their wellness journeys and how to overcome them. We created a separate men’s program because men’s fitness has different needs than women’s. Men also need to really understand the ‘why’ behind the program, how it works, and why we recommend something over another.
Fitness For All the Family
Running the Fit Dad Collective along with my women’s program, Transform means that you’ll find a new level of support for and with your partner. Plus, not only are you supporting each other, but you’re also setting a good example for your families. When both parents invest in their health, children are more likely to understand the importance of wellness, as well.
We also talk about leveling the playing field. When both you and your partner have access to this information, you come to a new level of understanding between each other, catching thought distortions, and recognizing their stress patterns.
Is your male partner going to sign up for the Fit Dad Collective? Do you have any questions about the program? Let me know in the comments on the episode page.
In This Episode * How to move past the intimidation to start a healthy lifestyle [5:30] * What sets our programs apart from others [7:45] * Why we created a separate men’s program [9:15] * The importance of understanding the ‘why’ behind a decision [14:15] * What happens when you support your partner in these programs [15:30] * What impact we have modeling healthy behavior on our families [22:30] * What happens when the playing field levels [24:30] * What happens when you understand your partner’s stress levels [26:30]
Quotes “This is not CrossFit. This is not jumping into how much you can lift. This is understanding where I am at in this 43-year-old body. I might not be as capable as I was in my 20s, but I can still work on fitness. I can still feel better about myself. I can still make improvements.” [4:22]
“Even though the tools were there, one needs to make that time commitment and understand what realistic goals are.” [7:40]
“I think that the impact we have just be modeling it is so huge for families.” [22:58]
“Exercising intimacy and the idea that showing up for ourselves individually will create more intimacy.” [30:43]
Resources Mentioned Learn About the Fit Dad Collective
Join Transform
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 157: Fitness Talk with Dr. Alex Stewart
Episode 86: Restarting Your Relationship with Mark Novitsky, MD
Episode 85: Reimagining Your Relationship with Mark Novitsky, MD
Physiotherapy is so much more than treating sore muscles with an ice pack. Physiotherapy looks at the body as a whole. It considers the entire person and their history, including their nutrition, exercise, and lifestyle, not just any diagnosis they have. Dr. Alex Stewart joins me to discuss physiotherapy, movement, and weight loss.
Physiotherapy Looks at the Body As a Whole
- Nutrition
- Movement
- Recreational Activities
- Family Life
- All of Life’s Demands
About Dr. Alex Stewart
Alexander Stewart received his Doctorate in Physical Therapy and Bachelor's of Psychology from Widener University. Alex has dedicated his years of treatment and consulting to athletes and active individuals from all levels of sport and recreation.
He’s worked with professional athletes in baseball, basketball, figure skating, track and field, weight lifting, powerlifting, CrossFit, and ballet. He specializes in applying high-level training and rehabilitation methods to the everyday athlete and middle-aged mom.
Exercise Without Getting Bulky
Dr. Alex Stewart, one of the practitioners we work with for our programs, joins me in this episode to clear up some myths about physiotherapy. But, more than that, we discuss how women can start taking their exercise and health routine more seriously without getting bulky.
Men and women receive different targeted messaging. Women have too many social norms to abide by, constantly hearing about the latest weight loss trend or something their friend is doing, and may struggle to make the best choices for their bodies.
How To Optimize Your Body
Dr. Alex shares how to optimize the best version of you by finding out how your body best responds to nutrition, exercise, and other factors. We also talk about how to start taking exercise seriously to improve your health – and do so without getting bulky (which, let’s be honest, is difficult to do unless you’re doing some very targeted exercise and nutrition!).
Dr. Alex explains why many of us fail to reach our goals – we’re trying to do too much too fast. He recommends making smaller, more achievable goals and working towards them one after the other. It really is about finding joy in the journey rather than constantly reaching for a finish line that is almost impossible to find.
How do you plan your smaller, more achievable goals? What do you need to do to optimize the best version of yourself? Let me know in the comments on the episode page.
In This Episode * How physiotherapy looks at the body as a whole [4:00] * What women do that prevent optimal health [8:30] * Why men and women hear different targeted messaging [10:00] * How to optimize the best version of you [14:00] * How to start taking exercise seriously [16:45] * Why you need to start by setting only one goal to work towards [18:30] * Why you have to enjoy the journey [21:00] * The balance between what you want and what you have to give up [30:00]
Quotes “That’s going to be the next step in medicine as a whole. Looking at the patient for who they are and not just for their diagnosis.” [4:58]
“I think the big thing that I want to bring in is being able to move better and feel better with the workouts you are already doing.” [11:29]
“A big thing for me is, one, being able to empower you to be good at your traits. And then, two, being able to help you identify where there are some weaker points.” [15:34]
“Don’t compare yourself to somebody’s highest form. Compare yourself to where you are now.” [17:58]
“By setting these little goals and accomplishing them week after week, we’re giving ourselves little dopamine hits. […] That’s the big thing that we want to do. Set small, achievable goals, achieve them, set a little harder of a goal, achieve that, and that’s all that we do for the rest of our life.” [19:17]
Resources Mentioned Enrollment for the next Ultimate Jump Start™, May 2023, IS NOW OPEN!
Sign Up For Transform
Learn More About Postpartum Consulting
Find Dr. Alex Stewart on Instagram
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 156: Building Our Foundation with Pelvic Floor Rehab w/ Daria Stewart
Episode 152: Beauty in Strength with Becca Failla
Episode 146: Exercise Mistakes Preventing Optimal Weight Loss
If you have had a baby, an injury, or are even just aging, there’s so much you can do to restrengthen your core and pelvic floor that nobody has told you. Rehabing these parts of your body is essential to age better and I am so excited to have spoken with one of the best experts on this on today’s episode.
The most important part of healing after pregnancy and childbirth is to be proactive. There’s a lot of work that can be done before issues arise. These include:
- Starting to rebuild strength right after the birth
- Gently building a foundation of strength conditioning in just a few minutes every day
- Focusing on core strength
- Not over-exercising
- Emphasizing the process, not the goal
About Daria Stewart
Daria Stewart received her doctorate in physical therapy and bachelor's of psychology from Widener University. Daria has a diverse background in the field of physical therapy.
She has worked in an intensive rehabilitation hospital helping patients recover from strokes, brain injuries, amputations, and spinal cord injuries, in outpatient working with high-level athletes, and in-home care with the geriatric population.
Daria also has dedicated time as an adjunct faculty for Widener and Arcadia University. Her interests include hiking, traveling, and snowboarding. Daria specializes in the holistic approach of nutrition, mindset, and physical training for the active individual.
Recovering Pelvic Floor Health Before and After Delivery
In our chat, Daria stresses that there’s a lot that mothers can do proactively to prevent pelvic floor and core issues before they happen. However, even if it has been years since your pregnancy, it’s still not too late to start healing.
Ideally, though, Daria’s post-partum protocol should happen right after the birth. She urges new mothers to not waste any time. But it does not have to be a huge time commitment. Even a few minutes a day will yield positive results. Most of this focuses on the core which is the foundation of so much else concerning strength.
The Importance of Working Smarter, Not Harder
Sometimes we work out too hard. Daria explains why exercising to the point of exhaustion is not something to strive for. Soreness does not equal muscle gain. In fact, overtraining can exacerbate existing problems and create new ones. Instead, we need to be mindful and intentional about how we train.
This centers on accepting your body in whatever phase it is in. It means working on your mindset as well as on your body. The key is understanding and appreciating that you will not be in the same place you were before the pregnancy. Start where you are and go from there.
How can you enjoy the process of rehab rather than staying purely focused on the goal? Leave a comment on the episode page!
In This Episode * What we can do better to help women recover their pelvic floor post-pregnancy before or after issues begin [5:00] * How healing can be achieved efficiently without a huge time commitment [10:30] * Avoiding the tendency to overtrain [15:10] * Being process-oriented, not goal-oriented [24:30]
Quotes “After you have your baby, it’s really hard to do anything for yourself, let alone to get out to a physical therapy appointment and address the complications from having a baby.” [5:45]
“We can start right away after having a baby to really get our pelvis and get our core back to that position we spent nine months changing.” [6:28]
“It’s never too late. Our bodies are incredibly smart and will adapt to exercise and we can really focus on it.” [9:05]
“When we want to get strong and workout and stay healthy, we have to focus on our core.” [12:54]
“The scale is a very little part of the overall journey because you really will get to your goals faster if you give it less power.” [24:13]
Resources Mentioned Jumpstart Enrollment
Transform Enrollment
Find Daria Stewart Online
Follow Daria on Instagram | Facebook
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 152: Beauty in Strength with Becca Failla
There is much information in the media right now about the impact of taking GLP-1 Agonists, a common obesity medicine, and maintaining muscle mass. In this episode, I hope to dispel some of the myths surrounding GLP-1 Agonists, explain how they help you lose weight, and explain what actually happens to your muscle mass when you stop taking this medication.
The 4 Pillars of Obesity Medicine
- Exercise
- Nutrition and Protein
- Mindset Work with Cognitive Behavioral Therapy
- Medication
How GLP-1 Agonists Work
GLP-1 Agonists work by slowing gastric emptying, the rate at which food will leave your stomach, therefore keeping you fuller for longer and aiding in appetite control. Sometimes, regardless of what you do, your genetics may impact your ability to lose weight.
GLP-1 Agonists can also help with leptin resistance and glycemic control. Both of these factors can impact your body’s weight, so addressing any issues you might have with them can make a big difference.
When to Stop Taking GLP-1 Agonists
Regardless of any medication you might be on, maintaining lean muscle mass by eating enough protein and strength training is one of the key components of obesity medicine.
Some people will have an easier time stopping GLP-1 Agonists than others. For example, if you have a genetic reason, you might never come off the medication. And while many folks fear gaining weight back after coming off GLP-1 Agonists, if you’ve preserved your lean muscle mass, you won’t gain the weight back. If you haven’t, you probably will gain weight when you start to eat more.
By following the four pillars of obesity medicine, and especially focusing on getting enough protein and strength training, you set yourself up for a much more successful weight loss journey.
Are you on GLP-1 Agonists? How have they helped you? If you have any questions about your journey with GLP-1 Agonists, please let me know in the comments on the episode page.
In This Episode * What the media says about GLP-1 Agonists and muscle loss [4:15] * How GLP-1 Agonists work [6:00] * Some of the genetic reasons that might impact your appetite control [7:00] * What happens when you have better glycemic control [10:00] * How GLP-1 Agonists can help with leptin resistance [12:15] * How to maintain lean muscle mass when taking GLP-1 Agonists [22:00] * What happens when you come off GLP-1 Agonists [24:15] * How following all the pillars will lead to better weight loss success [26:00] * When you can come off GLP-1 Agonists [26:30]
Quotes “Ladies who are in my programs who are on GLP-1 Agonists are not losing muscle mass.” [5:52]
“GLP-1 Agonists are going to help control appetite so that individuals can maintain a deficit long-term which is what’s needed for weight loss.” [9:15]
“When we are not optimizing our nutrition, particularly our protein consumption, and when we are not doing some kind of resistance and strength training, and we are in a deficit, we can lose up to 25% lean mass.” [13:01]
“Somebody who is not prioritizing muscle mass maintenance while they are losing body fat by doing the nutrition and exercise parameters will have a hard time coming off the medication. They might need it forever.” [25:10]
“If you maintain your lean mass, you may be able to come off GLP-1 Agonists and maintain your results if your appetite is under control and your glycemic control remains in this new great range that you’re in.” [29:16]
Resources Mentioned Jump Start Enrollment Link
Transform Enrollment Link
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 145: Nutrition Mistakes Preventing Optimal Weight Loss
Episode 144: Mindset Mistakes Preventing Optimal Weight Loss
Episode 57: Dr. Stierman on Breaking Up with the Scale
Love your body through all of the phases it will go through. Each phase is temporary, but loving and accepting your body is so necessary. If we spend all of our time hating our bodies and trying to change them, we might miss out on so many moments along the way. The journey is what matters, not the destination. Enjoy, embrace, and love your body – it’s the best thing you can do.
Key Takeaways
- Your body has done nothing wrong.
- Your body is there for you to love.
- Your body is going to respond to the self-love that we give it.
Phases Are Only Temporary
Your body will go through different phases throughout your life. Maybe motherhood, maybe post-partum, maybe weight gain, maybe weight loss, or maybe something entirely different. It’s so important for us to love our bodies throughout all of these phases.
Why? Because these phases are temporary. These phases don’t define your entire life, so why would you spend time not loving your body throughout them?
I really encourage you to embrace the entire journey you’re on rather than chase an end goal. Because unless you accept yourself at every stage of the journey, you won’t accept yourself once you reach your goal, either.
Love in the Present Moment
When we don’t love and accept ourselves where we are, and we spend all our mental and physical focus trying to change ourselves, it takes us out of the present moment. Imagine everything you’re missing out on because you’re only focused on the next goal.
When you’re entering a new phase of your body, I encourage you to embrace it. Love your body for taking you here and for seeing you into another phase of your life.
Your body has done nothing wrong. Your body is there for you to love and embrace through all its phases.
Where are you right now regarding your acceptance of yourself? Are you having a lot of judgement? Are you having a lot of desire for change? If you are, why do you want to change? Or are you having a lot of self-acceptance? Are you embracing the idea that you are a masterpiece and you can choose to be a work in progress? Let me know in the comments on the episode page.
In This Episode * What happens when we embrace the journey, not just our results [7:00] * The phases our bodies go through [8:00] * How not loving your body takes you away from the present moment [11:00] * What to do when you’re in a new phase of your body [11:45] * How your experiences might be different if you accept your body [16:00] * When you will have acceptance [25:15]
Quotes “The approach where you are instilling the next best decision after next best decision, the results you achieve will surpass what you thought possible for you.” [7:35]
“If we can show up for our body in whatever phase that we are in, then the result that we’re supposed to achieve in that phase is going to be a great result.” [12:11]
“Loving your body through a phase means that you’re aware of where you are and also having the idea, hope, and dedication to your body to tweak what’s not serving you.” [17:41]
“There are choices that we can make today, here and now, that will allow us to wholeheartedly accept all that we are. When we do that, it will encourage and inspire us to keep making the next best decisions for our bodies right now.” [24:42]
“Instead of the beating up of the body, instead of “my body should,” your body has done nothing wrong. You’re not broken. All you ever have to do is make the next best decision right now, in this moment, no matter where you are.” [27:09]
Resources Mentioned Join the Interest List for Transform 6.0
Enrollment for the next Ultimate Jump Start™ will open soon for May-June, 2023: 12-CME Credits Available
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 133: Uncomfortable Growth
Episode 153: Lose Stress Not Carbs
Episode 143: The Power of Asking for Help
Your body will hold onto excess weight when you’re stressed. We all know that too much stress has a detrimental effect on our bodies, regardless of the type of stress or the cause of it. In this episode, I’m talking about the different types of stress, the stress scale, and some practical ways you can reduce your stress levels.
How to Reduce Your Stress Levels
- Recognize how often you have judgemental thoughts
- Start acknowledging your stress level and where you want to be
- Set and maintain boundaries
Weight Loss and Your Stress Levels
People often ask me what the best way to lose weight is. The truth is, there is no one way to lose weight – it’s entirely different and personal to your body. You need to find the best way that works for you. Saying that there is one thing that tends to prevent weight loss, regardless of your body: stress.
Stress, whether mental, emotional, or physical, has a detrimental effect on your body, making weight loss way more difficult. I’d like you to consider the stress scale, with 1 being lying on a beach sipping cocktails and 10 being so stressed you can’t even function. Where do you fall on any given day?
Stress and Control
Stress causes your body to hold onto excess weight, regardless of what you eat. When your cortisol levels are high, your body is having a response to stress. And when your body is chronically in that stress response state, of course, it will hold onto excess weight.
We respond in a stressful manner when we try to control those things that we can’t actually control. The first step to reducing your stress is to let go of what you can’t control, and instead, focus on what you can control. This will make a huge difference.
Where are you on the stress scale on an average day? Where do you want to get your stress level to regularly? Let me know in the comments on the episode page how reducing your stress level will improve your life and your weight.
In This Episode * What the right weight loss plan is [6:00] * The different causes of stress [7:45] * How to protect your energy [8:15] * The role of cortisol in your stress response [15:00] * How stress impacts your body’s ability to lose weight [18:45] * What you can control [22:15] * Why you want to reduce your stress to reach your goals [25:15]
Quotes “Finding a way to have these things will only be available if we’re able to manage our stress.” [3:56]
“You can find the evidence and research for anything you want to believe, but the magic will come in being aware on your own authentic rhythms and the way that your body likes to be fed.” [6:43]
“When you’re thinking about stress, think about stress is also known as whatever it is that drains your energy. If your energy is being drained, you are going to be stressed.” [8:03]
“I always say the two greatest gifts are time and energy. If we can preserve our time with boundaries if we can preserve our energy with boundaries, that’s just one strategy, we are going to preserve ourselves and we are going to be able to decrease the amount of stress that we’re constantly under, that we’re constantly facing.” [21:55]
Resources Mentioned Join the Interest List for Transform 6.0
Enrollment for the next Ultimate Jump Start™ will open soon for May-June, 2023: 12-CME Credits Available
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 143: The Power of Asking for Help
Episode 150: Scheduling Your Optimal Health
Episode 149: Feeling Your Way to Optimal Health
Strength training is an essential component in making any kind of body composition changes. So many women fear becoming too bulky if they lift weights, but that won’t happen to your body unless you make very intentional training decisions. I’m joined by coach Becca Failla to talk about strength training, being kind to our bodies, and the nutrition and fitness hierarchies.
The Fitness Hierarchy
- Nutrition
- Strength Training
- High-Intensity Interval Training
- Pure Cardio
About Becca Failla
Becca Failla is a full-time coach at FitFarm in Omaha, a personal trainer, group fitness coach, and nutrition & lifestyle coach. She has a Masters in Social Work & Public Administration and has worked with women in recovery from drugs & alcohol for five years before fitness and nutrition coaching.
Becca has been in the CrossFit world since 2009 and coaching since 2014. She was a competitive CrossFit athlete for four years before stepping back in 2018 to focus on coaching.
Becca has been a nutrition coach since 2016. She studied with the Functional Nutrition Academy & is Precision Nutrition Certified. Her education in counseling and experience working with addictions has given her a huge edge in nutrition & lifestyle coaching.
“My health and fitness help me be the best version of myself physically, mentally, emotionally, and spiritually. I strive to lead by example and help others uncover the best versions of themselves.”
Outside of the gym, she spends her time with her husband, Andrew, their daughter, Violet, and pups, Shooter and Ralph. Becca’s coaching expertise includes nutrition, exercise, body composition, body positivity, body acceptance, muscle gain, fat loss, and exercise consistency.
Strength Training for Women
Becca joins me today to discuss the truth about strength training for women. So many women are afraid that if they focus on strength training, they’ll become bulky and “look like a man.” But the truth is that to bulk up that much takes a lot of serious dedication, specific nutrition and eating, and consistent heavy training.
Another reality is that genetics plays a role in how your body responds to strength training. Some bodies add muscle easier than others. Other bodies might have a harder time shedding excess weight.
The Nutrition & Fitness Hierarchies
Both Becca and I encourage you to stop wanting to trade your body. Your body is yours; you can work to change it, work to love it, and work towards body neutrality. Becca shares how she developed an attitude of body neutrality and positivity and what changed for her when she did.
Becca talks about the two pyramids she focuses on with her clients. The nutrition hierarchy is generally the same for everyone, but how you apply it to your goals is different. Becca explains how to tweak your nutrition strategy to complement your body composition goals.
The fitness hierarchy starts with nutrition. You can’t out-train a bad diet. From here, it’s important to focus on strength training, high-intensity training, and then pure cardio. Becca explains why solely focusing on cardio won’t help you get to your body composition goals.
What kind of car is your body? What does it look like? What does it do? Describe your body like a car in the comments on the episode page.
In This Episode * The reality of women, strength training, and bulkiness [4:00] * The role of genetics in what your body can do [8:00] * How to stop wanting to trade your body [12:30] * The nutritional hierarchy for different goals [18:00] * What you need to know about the fitness hierarchy [23:45]
Quotes “It’s my passion to share my experience and knowledge and help other women get to that point where they get to embrace who they are, and they’re focused on becoming the best version of themselves and the strongest version of themselves without letting that outside influence of what society is telling them they should be or look like.” [3:10]
“Why do we, as women, always feel like we have to shrink ourselves or fit ourselves into a specific petite, dainty mold? Not just physically, but emotionally and mentally, shrink our voices, shrink who we are? … Why do you have that fear? Where is that fear coming from? Let’s just focus on being strong, badass women and let our bodies do what they’re naturally meant to do.” [5:41]
“I don’t have negative thoughts anymore because I was very intentional with what I was allowing in, but then very intentional about where my thoughts were going and starting to rewire those.” [14:38]
“Ultimately, you can’t out-train a poor diet. Depending on your goal, you can not ever exercise and lose weight. But if you want to increase and change your body composition, you can’t just change how you eat and expect your body composition to change. You have to lift weights. You have to do strength training and resistance training. You can’t eat your way into better body composition, but you can eat your way into weight loss.” [24:32]
Resources Mentioned Join the Interest List for Transform 6.0
Enrollment for the next Ultimate Jump Start™ will open soon for May-June, 2023: 12-CME Credits Available
Find Becca Failla On Instagram
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 143: The Power of Asking for Help
Episode 146: Exercise Mistakes Preventing Optimal Weight Loss
Episode 151: Get Snobby With Your Time
You have 24 hours in your day. Are you spending those hours in a way that honors your goals, desires, and happiness? You get to choose how you spend your time. It’s time to reevaluate what matters most and get snobby with your time.
Time Traps That Steal Your Time
- Social media
- Relationships
- Intrusive Thoughts
- All-or-None Thinking
- Mental, Emotional, & Physical Wellness
Your Time and Your Core Desires
When it comes to getting snobby with your time, it’s vital that you identify where your time goes each day. Take some time to plot out your day and see what’s taking up your time. Do these things align with your desires? If there are time traps, like social media or relationships that don’t bring you joy, consider how you can replace those.
While I often talk about social media as a distraction, not all distractions are wrong – so long as they come with boundaries. Setting yourself healthy boundaries on the things that don’t serve your higher desires allows you the freedom to still experience them without eating up your valuable time.
I like to relate everything to my core desires. When you know what you truly desire, it’s much easier to align your time to meet your goals. Identifying your core desires is essential.
Reevaluate Your Time Traps
Another big time trap is spending time in relationships that don’t serve you. I recommend limiting the time you spend with people who leave you feeling drained, who don’t uplift you, or who otherwise don’t align with your core desires.
The other time traps are intrusive thoughts, all-or-none thinking, and your physical, emotional, and mental wellness. We waste so much time in thought spirals. How much better for your entire life would it be if you didn’t waste your time in these negative thought loops?
It is not selfish to get snobby with your time. There are so many advantages to getting snobby with your time. Are you willing to keep taking from yourself? Give yourself a chance to discover what happens when you become snobby with your time.
Where are you losing the most time? How can you be more intentional with your time? Let me know in the comments on the episode page how you think getting snobby with your time will transform your life.
In This Episode * What happens when you identify your time [6:30] * Some of the time traps you might experience [7:30] * How to set boundaries on the things that distract you [9:30] * Why you need to figure out what you desire [12:00] * How to get snobby with your time as it relates to your core desires [13:00] * Who you should spend your time with [14:00] * What it means to get snobby [18:00] * What the advantages of getting snobby with your time are [18:30] * What happens when you get snobby with your time [20.30]
Quotes “Getting snobby with our time is all about having 24 hours in a day. That’s it. 24 hours. You get to choose how you’re spending your time.” [5:01]
“You need to decide when you look down that list of things that you’re doing in your day, what aren’t you being snobby with? Because we have 24 hours, we have to be extremely deliberate about where we are spending our time.” [7:07]
“Distraction can actually be useful if you do it in a way that there are boundaries.” [10:15]
“Getting snobby with your time means that it is fulfilling your core desires.” [13:06]
“When somebody asks something of you, you need to take a moment, and you need to really decide if it feeds into how you’re getting snobby with your time. Getting snobby is not a snobby thing to do.” [17:44]
“Get snobby with the thoughts that you’re allowing in. What are those intrusive thoughts? Think about it. Reflect. What are you thinking about on a daily basis that doesn’t make you feel all of those core desires that you want to feel?” [22:07]
“You have a choice. Given a certain circumstance, you can choose to think one way or the other. That is your choice. That is nobody else’s choice, and nobody else can take that away from you. This is on you. Getting snobby with your time is about setting boundaries on what you choose to believe and how you choose to show up for yourself. All of this is yours for the taking.” [24:59]
Resources Mentioned Join the Interest List for Transform 6.0
Enrollment for the next Ultimate Jump Start™ will open soon for May-June, 2023: 12-CME Credits Available
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 109: Get Snobby with Your Extras
Episode 150: Scheduling Your Optimal Health
Episode 125: Brave Boundaries with Dr. Sasha Shillcutt
Your schedule impacts your optimal health. Are you using your time optimally? Do you find time each day to meet all the requirements for optimal health? By taking control of your schedule and applying the 3-2-1 Strategy, you’re taking steps to achieve optimal health.
How to Tell If We Aren’t Scheduling for Optimal Health
- We are over-functioning
- We start resenting, and it takes us out of the moment
- We aren’t communicating effectively
Plan Your Optimal Schedule
Take some time to see where your time is going. Actually, sit down and detail out your schedule – where is your time going? Are you happy with what this looks like? Ask yourself how to change your schedule to align more optimally with your health goals.
It can be difficult even to see the obstacles to your optimal schedule, but taking the time to look out for them is a game-changer. I recommend building more space in your schedule to increase your energy, as this will improve your health.
Sometimes, we’re not even sure what our schedule blind spots are. Not being aware of all the things that we, ourselves, are responsible for and taking on things that we need to manage for other people are some of the bigger ones to watch out for. They can cause more difficulties in your executive functioning.
The 3-2-1 Strategy for Optimal Health
Some of us have higher control of our executive functioning than others, but there is no better. All you need to know is how you can use your executive functioning to your benefit. It’s also vital that you stay in the moment, as this means we have to meet ourselves where we are – letting go of restlessness, anxiety, and overwhelm.
Taking the time each day to meet all the components of optimal health, including your physical, mental, and social health is a great step to taking control of your schedule. In fact, getting in your interpersonal communication is one of the best things you can do – your social health is so important.
I recommend The 3-2-1 Strategy to take back control of your schedule. What are the THREE things that have to get done today? What are TWO things that you want to do today? What is ONE thing you’re willing to leave on the to-do list? Use these questions to figure out your priorities. The rest doesn’t matter as much.
How have you implemented the 3-2-1 Strategy to optimize your schedule? In what ways will you change your schedule for optimal health? Let me know in the comments on the episode page.
In This Episode * What happens when you detail out your schedule [7:00] * What the obstacles to scheduling are [14:15] * How to build more energy for your health [15:45] * What you need to know about Executive Functioning [16:15] * What happens when you’re in the moment [17:30] * Why interpersonal communication is so important [19:00] * The components of optimal health [22:15] * How to use the 3-2-1 Strategy to evolve your optimal health [27:30]
Quotes “Our optimal health has everything to do with our ability to schedule.” [5:19]
“Are you spending the time that you need to make a schedule for yourself every day? Most of us don’t.” [14:25]
“By being in the moment, we can lessen anxiety. By being in the moment, we can lessen restlessness. By being in the moment, we can lessen overwhelm. By being in the moment, we can lessen just about anything because we have to be present and in the moment and able to meet ourselves where we are.” [17:27]
“The goal is for us to do just a little bit towards each portion of our optimal health every single day. Think about what is important for you and what helps you feel grounded.” [25:22]
“I want you to take a good, hard look at how you’re approaching your schedule because it will impact optimal health. If we can stay in a space where we are less overwhelmed, we will have more room to really give ourselves the care that we need.” [30:10]
Resources Mentioned Join the Interest List for Transform 6.0
Enrollment for the next Ultimate Jump Start™ will open soon for May-June, 2023: 12-CME Credits Available
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 95: Choosing Health Not Diet Culture
Episode 128: Rethinking Weight Loss
Episode 149: Feeling Your Way to Optimal Health
Your body is always talking to you. You need to learn how to listen. In this episode, I’m talking about feeling your way toward optimal health. From learning to accept your body at any stage of your journey to using all your senses to combat body dysmorphia, it’s all about getting in touch with your intuition… and, more importantly: listening to it.
How to Use Your Senses Other Than Sight
- What do you pay attention to?
- What are you smelling?
- How do your clothes feel right now?
- Are you hungry? Do you have hunger cues right now?
- What do you need right now?
Feel Your Way Towards Optimal Health
Through nudges, feelings, health manifestations, and more, our bodies are always giving us the information we need at any moment. Listening, though, is the hard part
I take some time in this episode to talk about the differences between body acceptance, body image, and body dysmorphia – specifically, how they relate to each other and how we might experience dysmorphia, especially when we don’t listen to our intuition.
My wish for all of us is to experience body acceptance regardless of where we are in our journey with our bodies. You don’t need to be happy with every aspect, but finding body acceptance will help your feelings of body dysmorphia.
The Intuitive Side of You
If you’ve been on your weight loss journey for a while and have lost some weight, your brain might not have caught up to this loss. This is one instance where body dysmorphia might happen – you can’t trust what you see with your eyes.
If this resonates with you, I challenge you to use your other senses to experience your changes. When you rely on your other senses, you’ll realize that your eyes (and connection to your brain) aren’t telling you the whole story.
Take away how you think you look. How do you feel? This is the real question you need to ask yourself.
How does your body feel? What can you do to promote its feeling as best as it possibly can physically? Let me know in the comments on the episode page how this resonates with you.
In This Episode * How to start listening to your intuition [5:00] * What you need to know about body acceptance, body image, and body dysmorphia [6:15] * What it means to keep your body [8:00] * How all-or-nothing thinking impacts body dysmorphia [13:30] * How to use your other senses to work through body dysmorphia [15:30] * How to honor your body and how it feels [22:30] * How to use your thoughts to promote your health [27:30]
Quotes “The idea of feeling your way to optimal health is where we get out of our head, get into our body, and allow our body to guide us into making decisions that are going to really serve us.” [1:54]
“Instead of trying to think of the answer, just make the decision based on how you feel.” [4:17]
“We want to be able to celebrate where we are now, but also where we are going. If we’re able to accept ourselves now, there’s going to be no big difference in accepting ourselves later. The idea is to find self-acceptance no matter where we are because it's only going to benefit us, particularly when we make positive changes.” [11:42]
“To be able to move past the judgment that we have on our body that becomes dysmorphic, we have to start to hold off on making a judgment on what we see, or what we think we see, with our body. We have to get very much in tune with how we feel in our body.” [20:10]
“When you start giving yourself and your body the love and attention it needs, guess what happens? You’re willing to look at it differently.” [24:25]
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 128: Rethinking Weight Loss
Episode 117: Redefining You
Episode 123: Why Your Diet Isn't Working
There is so much weight loss advice out there. How are you supposed to know what the right way to lose weight is? The good news? There is no one right way to lose weight. Optimal weight loss is as individual to your body as anything else. I’m joined by my friend, Dr. Siobhan Key, an obesity medicine specialist, to discuss some of our biggest weight loss pet peeves.
Measure Your Progress Without the Scale
- Body composition
- Measurement
- Quality of Life
About Siobhan Key, MD
Siobhan Key, MD is a Weight Loss Coach for Physicians and an expert in emotional and binge eating. She is also a practicing Obesity and Family Physician, a mother of three amazing kids, and an avid runner.
Through her coaching and weekly podcast, Thriving As a Physician, she helps physicians go from feeling overwhelmed and out of control with their eating to finding relief from stress and binge eating without relying on willpower. Siobhan can be found at www.weightsolutionsforphysicians.ca.
There is No One Right Way to Lose Weight
I’m joined by my friend Dr. Siobhan Key, an obesity medicine specialist, to discuss some of our biggest weight loss pet peeves. With so many people spouting off weight loss advice, it’s difficult to know the right thing to do. But that’s where this beautiful piece of advice comes in: There is no one right way to lose weight!
Every body is different. You can take knowledge from other people, but ultimately, what will help you successfully and optimally lose weight will be personal to your body.
One of our other pet peeves is about health at every size. We are all for body acceptance and believe every body is worthy of love. However, carrying too much (or too little) weight may lead to adverse health conditions. Finding that balance between weight loss and body acceptance is important to do.
Why Food Rules Don’t Work
Siobhan and I also talk about the food rules. No sugar. No carbs. No eating after 7pm. These hard and fast rules don’t work for everyone, and they’re very restrictive. Following food rules set a precedent for ourselves and is often too difficult to follow – and when we inevitably fall off the strict “no whatever,”... we only blame ourselves. It doesn’t have to be all or nothing.
Siobhan encourages you to have gentle conversations with yourself about food and weight loss. Talking it through and coming to realistic decisions that suit your needs and body is much more reasonable than cutting something out entirely.
Finally, we discuss the problem with the scale. This is only one way to measure change in your body, which doesn’t give the full picture. There are so many ways to track your body’s changes, including how your clothes fit, using in-body scans, and, perhaps most importantly, how your quality of life improves.
What are some of your weight loss pet peeves? How do you track your body composition changes? Let me know in the comments on the episode page.
In This Episode * There is no one right way to lose weight [4:15] * How to find the balance between weight loss and body acceptance [8:15] * What you need to know about “food rules” [17:15] * How to have a gentle conversation about food with yourself [21:00] * Why the scale isn’t the be-all and end-all of weight loss [26:30]
Quotes “The reality is that the right answer comes from, yes, taking knowledge from outside, but ultimately, the right answer comes from applying that knowledge in a way that actually works for you.” [4:52]
“What if that gray wasteland of deprivation and restriction to get to the skinny jeans didn’t even exist? What if you could love yourself and wear the skinny jeans now, even while you’re losing weight? There are so many different angles. There’s an infinite number of ways to approach anything. When we view it like that, and we get that abundance… man, it feels so much better.” [6:43]
“When I talk about weight loss making our life better, what I’m talking about is every little piece that you’re doing in order to manage your eating and weight feels good and makes your life better.” [12:41]
“As an adult, you can eat whatever you want. But we need to work on how we think about the different food choices to make it actually work for us. You always had the right to eat that food. The problem is that when you’re trying to adhere to an outside rule, when you eat it, who do you blame? You blame yourself.” [18:53]
“The reality is that we can always eat anything that we want. Anytime we tell ourselves that we can't, it’s going to mess us up.” [20:54]
“Regardless of what you’re doing to improve your health, you have to actively look for ways that you’re going to see the progress and see the positive things that you’re creating.” [32:02]
Resources Mentioned Check out the weekly Thriving As a Physician podcast on all podcast platforms.
Check out the FREE GUIDE FOR DOCTORS! Learn the 3 surprising habits that every female physician has and how to overcome them so you reach your health goals faster.
These habits are not what you think - and they have nothing to do with more willpower or yet another diet. Visit www.weightsolutionsforphysicians.ca/3habits to download your free guide today.
Find Dr. Siobhan Key Online
Follow Dr. Siobhan Key on Facebook
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 146: Exercise Mistakes Preventing Optimal Weight Loss
Episode 144: Mindset Mistakes Preventing Optimal Weight Loss
Episode 145: Nutrition Mistakes Preventing Optimal Weight Loss
If you’re trying to lose weight, one of the biggest questions I get asked is whether or not you can still drink alcohol. The short answer is that yes, you can still drink alcohol and optimally lose weight. This episode is all about unpacking the long answer, so join me in part four of this series about optimal weight loss.
How to Drink Alcohol and Still Lose Weight Optimally
- Notice what kind of alcohol you enjoy
- Drink four drinks or less per week
- Find out when you like to drink alcohol
- Ask yourself why you want a drink
Alcohol and Optimal Weight Loss
There is a misconception that it’s impossible to lose weight if you drink alcohol. But that’s not true – as long as you’re following the recommended guidelines for consumption and also only drinking what you really enjoy, it is still possible to achieve optimal weight loss while still enjoying a drink.
How much alcohol can you have and still lose weight? It does depend on what type of alcohol you’re drinking; some are better and a bit healthier for our bodies than others. But on average, one bottle of wine per week is around the amount I would recommend.
Alcohol’s Effects On Your Body
Now, alcohol does have some physiological effects on your body that you need to understand if you’re going to drink alcohol and still lose weight. For example, I sleep poorly after a drink, which can upset my body’s optimal weight loss.
This is one of the reasons I encourage you to get snobby with your alcohol. What kind of alcohol do you really enjoy? What makes you feel good? Life is too short for cheap alcohol and unenjoyable cocktails. If you’re going to drink and lose weight, please make sure you’re enjoying what you’re drinking!
What is your favorite type of alcohol to drink? How does it make you feel when you drink it? Let me know in the comments on the episode page!
In This Episode * What you need to know about alcohol and optimal weight loss [9:30] * How much alcohol you can have and still lose weight [11:45] * The physiological effects of alcohol on your body [13:30] * Why you need to get snobby with what alcohol you drink [17:00] * What the healthiest alcohol is [23:30]
Quotes “I’m a big believer in the idea that everything can happen in moderation. We don’t have to give up the things we truly do enjoy. But we must know what these things are, what they do to our body, and how we want to proceed.” [4:25]
“If you would like to enjoy some alcohol and your goal is optimal weight loss, you can do it.” [12:29]
“Having the conversation around why you’re drinking and when you’re drinking, what makes sense, how are you getting snobby… I think developing the relationship you have with the alcohol piece. Know that there are other options you can have.” [30:22]
Resources Mentioned Transform Interest List
Jump Start Interest List
Book a 1-on-1 Consult
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 146: Exercise Mistakes Preventing Optimal Weight Loss
Episode 145: Nutrition Mistakes Preventing Optimal Weight Loss
Episode 144: Mindset Mistakes Preventing Optimal Weight Loss
Find an exercise that you love to do. You’ll have a much more successful weight loss strategy. Movement you love is one of the keys to optimal weight loss, along with strength training and ensuring you’re not overexercising. In this third part of my series on mistakes that prevent optimal weight loss, I’m discussing the most common exercise mistakes we make.
Exercise Mistakes When Trying to Achieve Optimal Weight Loss
- You don’t do exercise you love
- You purely focus on cardio
- You exercise too much
Find Movement You Love
In this next installment of mistakes we make that prevent optimal weight loss, I’m talking about the exercise mistakes we make. By far, the biggest exercise mistake you can make is choosing something that you don’t like to do.
Exercise is important. When it plays such a big role in your life, you want to ensure that you enjoy how you move. Finding joy in movement is how you stick to a long-term exercise plan.
The Type of Exercise You Do Matters
Many dieting strategies say that cardio is the best way to lose weight. And while that might work in the short term, it’s not sustainable, and it’s not the most optimal way to lose weight. Excessive cardio without strength training means that your body is only losing weight, not maintaining lean muscle mass – which really is what you want to do for optimal weight loss.
While your nutrition strategy will form the basis of your overall weight loss strategy, exercise does play a vital role. Make sure you’re doing movement you love, that has a strength training element, and that you’re not exercising too much, as this can have a detrimental impact on your optimal weight loss, as well.
What problems have you had when it comes to exercise? What’s your favorite type of exercise to do? Let me know in the comments on the episode page.
In This Episode * How to create a healthy relationship between you and exercise [4:45] * Why cardio isn’t the most effective exercise strategy [13:15] * How to set realistic strategies for your goals [16:00] * Why your nutrition needs to be solid overall, regardless of your exercise routine [16:30] * What happens when you exercise too much [22:45]
Quotes “We cannot rely on exercise in order to create a consistent deficit to lose body fat. Will it help? Sure, over time, it will help. But we can’t use exercise as the primary focus to help us lose weight optimally.” [6:31]
“Don’t work harder. Give yourself permission to find what you like to do when you move your body. Do you like to dance? Do you like to do yoga? Do you like to strength train? Do you like to run? Do you like to do a combination? How does your body like to move?” [7:07]
“Strength training will stimulate your muscles in a way that will allow them to have micro tears, sounds scary, but that’s how they grow, and then those muscles build back. When we have this muscle build, our Basal Metabolic Rate will be optimized.” [15:02]
“Strength training does not have to be super heavy. We just want to stimulate those muscles.” [20:23]
“Work smarter, not harder. Know what you need to be doing to get the actual result that you want.” [27:49]
Resources Mentioned Transform 6.0
Jumpstart
1:1 Coaching
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 144: Mindset Mistakes Preventing Optimal Weight Loss
Episode 109: Get Snobby with Your Extras
Episode 131: Fasting for Weight Loss Pitfalls
Your nutrition strategy is one of the most important aspects of optimal weight loss. But there are common nutrition mistakes we make that are actually counterproductive to weight loss. Not sticking to your nutrition strategy, over- or under-eating your calories or macros, and not sticking to your plan on the weekend are some of the biggest pitfalls you might have. In part two of my series, I’m discussing the top nutrition mistakes that prevent optimal weight loss.
Nutrition Mistakes Preventing Optimal Weight Loss
- Not sticking to one strategy
- Over- or under-estimating how much food you need
- Not sticking to your strategy on the weekend
- Overestimating and underestimating your caloric needs
You Have to Stick to Your Nutrition Plan
In part two of my series on mistakes preventing optimal weight loss, I’m focusing on the nutrition mistakes we make. When it comes to weight loss, it’s always about losing body fat mass.
The first nutrition mistake we tend to make is not sticking to our nutrition strategy. We hit plateaus, which is actually a good thing, and we think that our strategy isn’t working anymore. You must generally stick to your nutrition strategy, especially if it has worked for you up until your plateau.
Of course, there are some times you might want to change up your nutrition strategy. There are three types of nutrition strategies that I work with: intuitive eating, mindful macros, and calculated macros. If you’re trying to make a specific change to your body, there are times I might recommend a change to your nutrition strategy.
Under and Overestimating Your Nutrition Requirements
Over or underestimating the amount of food you need is another mistake we often make that prevents weight loss. I see this especially when it comes to your protein intake, which is often far too low, or your added sugars, which are often too high. A nutrition audit, where you track your food for one week, is helpful to see this information.
Not sticking to your nutrition strategy over the weekend is something we commonly think doesn’t matter. But it does! The key to optimal weight loss is consistency with your nutrition strategy – even when it feels hard. If you want to eat something you wouldn’t normally eat, this is where I recommend you get snobby with your extras, because nothing is fully off your menu.
Finally, over or underestimating your caloric need prevents sustainable weight loss. I really want to stress the importance of your individual body’s needs. We are all different, with different caloric needs, so we can’t compare our intake with anyone else’s.
Where do you find the most difficulty when it comes to your nutrition? Let me know in the comments on the episode page.
In This Episode * Why plateaus are necessary [2:45] * Why we tend to swap and change nutrition strategies [3:45] * When you might change your nutrition strategy [6:00] * The calculated macros strategy [7:00] * What the most common data from a nutrition audit shows [10:15] * Why you have to stay on your nutrition strategy over the weekend [17:00]
Quotes “The way that I teach my nutrition strategy is that while it’s a big umbrella, within that umbrella, there are three specific areas that you can focus more attention.” [5:26]
“Right now, wherever you are and whatever nutrition strategy you’re following: commit to it. Own it. Own it no matter what your best friend is doing. Own it no matter what your friend in the same coaching program as you is doing. Own it.” [7:53]
“At the end of the day, a nutrition audit will tell us how much energy we are consuming on average.” [10:50]
“As a society, we’ve essentially conditioned ourselves that we are allowed to eat out of our calorie deficit if our goal is optimal weight loss, on the weekend, but it won’t really matter as long as we’re super effective Monday through Friday. What I want to tell you is that’s one of the biggest blindspots I see.” [16:44]
“We are all very different. We will have very different needs when it comes to optimal weight loss. It’s not a one size fits all.” [24:15]
Resources Mentioned Join the Transform Waitlist
1:1 Physician Coaching with Team LCWP
Mifflin-St Jeor Equation
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 144: Mindset Mistakes Preventing Optimal Weight Loss
Episode 109: Get Snobby with Your Extras
Episode 131: Fasting for Weight Loss Pitfalls
Optimal weight loss is different from traditional weight loss. We’re ditching the scale. We’re committing to change. We’re focusing on maintaining lean muscle mass. Most importantly, we’re making mindset changes. This is the first episode in a four-part series on the mistakes that prevent optimal weight loss. Tune in for a discussion all about the mindset mistakes we make.
Mindset Mistakes that Prevent Optimal Weight Loss
- All or none thinking
- Setting unrealistic expectations
- Giving your obstacles too much power
- Rethink measuring your process
What Optimal Weight Loss Is
In this first of four episodes of mistakes that prevent optimal weight loss, I’m discussing the most common mindset mistakes we make. But first, let’s define what optimal weight loss is. Optimal weight loss is when we are actually working at preserving lean muscle mass, and instead, the focus is on losing body fat.
It’s so important, especially if you’re over the age of twenty-one, that you preserve your lean muscle mass when losing weight. Did you know that there’s a recommended lean muscle loss percentage?
The first mindset mistake I cover is all-or-none thinking. This is when you think you have to do everything perfectly; otherwise, what’s the point? I do recommend making a plan you can stick to and not relying on willpower alone. It’s all about making your next best decision.
Ditch the Scale and Find Another Method
When you’re committing to change, you have to know what you’re getting in for. Sustainable, optimal weight loss takes a commitment of at least 18 months. This is where setting realistic expectations come into play: what can you realistically commit to changing for at least a year and a half?
Finally, I want you to move away from the scale as your tracking method for weight loss. In-body scans are phenomenal as they track so many changes going on in your body. But there are so many other ways to measure and track your weight loss – we really don’t need the scale at all!
Where do your weight loss mindset blocks come up? What have you done to help work through them? Let me know in the comments on the episode page.
In This Episode * The definition of optimal weight loss [1:45] * How much lean mass loss to aim for when losing weight [2:45] * Why all or none thinking prevents optimal weight loss [4:00] * Why you can’t rely on willpower alone for weight loss [5:30] * Why you have to commit to changes for at least a year and a half [8:30] * How to set realistic expectations [11:30] * The power of using in-body scans [17:45] * Why you might want to eat a macro-calculated meal plan [19:45] * Some other weight loss measurement tools available [22:00]
Quotes “Optimal weight loss is a situation where losing some additional body fat will be, potentially, better for our health. It will, potentially, improve our health. Optimal weight loss is when we are actually working at preserving lean muscle mass, and instead, the focus is on losing body fat.” [2:20]
“If you are over the age of twenty-one, we need to preserve our muscle mass at all costs.” [3:43]
“In order for optimal weight loss to be long-term, you have to commit to things you are willing to do for at least eighteen months.” [8:42]
“Setting realistic expectations is how we are going to be successful. It’s also going to help us develop a better relationship with ourselves and with our body.” [11:15]
“Realistic expectations is what we have to set to avoid the mistake of not achieving optimal weight loss.” [14:58]
“Optimal weight loss is different than weight loss. Weight loss means that the number on the scale is going down. That is traditional weight loss. Optimal weight loss is when we can look at our skeletal muscle mass and body fat mass so we can determine if we’re maintaining skeletal muscle mass and losing fat. That’s optimal weight loss. A traditional scale will not be useful.” [21:44]
Resources Mentioned 1:1 Physician Coaching with Team LCWP
Join the transform Interest List
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 128: Rethinking Weight Loss
Episode 132: Exercise/Fat Loss Pitfalls: Top 10 Reasons Why You Haven't Committed Yet
Episode 131: Fasting for Weight Loss Pitfalls
We all often struggle to ask for help. It’s common to think that if we can’t ask for help, it’s a sign of weakness. But asking for help isn’t a weakness. It’s a strength. In this episode, I’m discussing what happens when we become aware that we need help and then ask for help.
How to Ask for Help
- Admit that you need help
- Be vulnerable enough to ask someone for help
- Accept the kindness offered
Get Vulnerable and Ask for Help
It’s difficult to ask for help. Putting yourself out there, admitting what you feel are weaknesses, and asking for help is such a vulnerable thing to do. But there is actually so much power in admitting you need a helping hand.
If you’re not sure where you might need to ask for help, I will encourage you to look for those areas of your life that feel a bit sticky. That feels difficult to you. On a day-to-day basis, where are the specific areas you can ask for a little bit more help? These are the areas where you could reach out and ask for help.
Asking for help is not comfortable. But you have to ask yourself if you want to keep going the way you are, or whether you want to put the work in and change it. This often means asking for help.
What Happens When You Ask for Help
When you ask someone else for help, you’re not only helping yourself. You’re helping show other people that it’s okay to be vulnerable. That it’s okay to open up and ask for help.
In a way, it’s giving the other person permission to be vulnerable. Asking someone for help lets them know that they can ask you for help if they need it.
Finally, I talk about how setting boundaries and saying how you would like others to treat you is also a way to ask for help. Ask people to treat you how you prefer to be treated.
What feels uncomfortable when you ask for help? What’s stopping you from doing it? If you are able to do it, how would your life be different? Let me know in the comments on the episode page.
In This Episode * Why so many people have difficulty asking for help [1:45] * The importance of identifying what areas you need to ask for help [8:30] * How asking for help helps other people, too [12:30] * What happens when you ask for help [23:30] * Why you need to decide how you will allow people to treat you [25:00]
Quotes “What’s the fear of asking for help? The fear of asking for help is admitting that you can’t do it all and then putting yourself out there. You have to be vulnerable to ask for help.” [5:35]
“When you’re asking for help, you’re actually helping somebody, too.” [12:42]
“Asking for help and having the vulnerability to say, ‘hey listen, we want this to go differently. We need help.’ It’s amazing. It’s not comfortable. It’s not comfortable evaluating what we’re constantly doing and putting our ego aside to say, ‘this isn’t working. How can we come together?’ It is not comfortable because we have to put it out there and say, ‘something’s off here. Do we want to keep going on this way, or do we want to put the work in and change it?” [19:04]
“If we can think about help less about ‘I can’t do this on my own’ and instead, ‘wow, look at the opportunity that I have to better myself more so I can create more connection, adventure, freedom, and peace, all those things that I want in my life. I’m taking advantage of it.’” [21:53]
“As we are discovering how we want to be treated, we need to ask for help in discovering that.” [26:51]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
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Episode 63: Understanding The Enneagram with Dr. Sasha Shillcutt
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Taking medicine for weight loss, optimizing your nutrition, and familiarity with your body’s natural weight trends – this episode is all about answering your questions. This is what it boils down to – this is why this journey is about so much more than weight loss. In this final episode of So Much More Than Weight Loss, I’m going through any outstanding questions listeners have asked me.
Maintain Muscle Mass and Lose Fat
- Strength training three times a week
- Optimize your nutrition
- Eat to your specific macronutrients
Optimize Your Weight Loss
First, we’re talking about whether taking medicine is the only way to lose weight once you’ve hit menopause or when you’re insulin resistant. No, it’s not the only way. Even if you are taking medicine, please know that you can still do your own work – weight loss medicine just helps you along the way.
It’s so important that you maintain your lean muscle mass while losing body fat. By regular strength training and optimizing your nutrition and macronutrients, you can help preserve your lean muscle mass.
You also want to get familiar with your body’s weight trends. Your body cycles, so your weight will cycle, too. Try not to check the scale too often – even every two weeks is too much.
Tracking Your Nutrition
I also explain how to calculate your nutrition needs, giving specific examples. I always encourage you to increase your protein needs and to eat complex carbohydrates rather than simple carbs. If you’re tracking your food, I don’t believe you have to track your vegetables, as I want you to eat as many as you can.
Overall, I want you to find out what you enjoy eating and how you enjoy moving. Your enjoyment in this journey matters more than anything else and is why you keep going!
What is your favorite thing to eat? What kind of movement do you prefer to do? Let me know in the comments on the episode page.
In This Episode * Whether medicine is the only way to lose weight when you hit menopause and have insulin resistance [2:00] * The role of medicine that helps with weight loss [2:00] * How to maintain muscle mass while working on fat loss [6:00] * Why you need to get comfortable with your body’s trends [9:00] * How to determine your protein needs based on your height and goals [12:45] * What type of carbohydrates you might want to track [14:45] * An example of a daily nutrition breakdown [18:00] * Why it’s so important to enjoy the journey [25:45]
Quotes “You can get results. Don’t let menopause be an obstacle for why you believe you can’t get results. Medication may be necessary at some point, but it doesn’t mean you can’t make significant changes without it.” [5:11]
“When weight loss is optimal, and we’re dealing with body composition change, we’re not going to lose a whole lot of weight on the scale.” [7:02]
“When thinking about pre-and post-workout nutrition, if the goal is body composition, how we feed ourselves before and after exercise is also very important. Before and after exercise, our body relies on protein and carbohydrates, and fat is less of the requirement.” [21:22]
“Embracing body composition really comes down to the commitment to learning about what your body needs and then actually enjoying the process of doing it. If you don’t like what you’re doing, you’re not going to do it. We have to promote this safe space to explore what you do like doing.” [25:00]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 139: So Much More Than Weight Loss Part 6
Episode 138: So Much More Than Weight Loss Part 5
Episode 137: So Much More Than Weight Loss Part 4
Resistance to insulin, leptin, or ghrelin can make it difficult to lose weight effectively, if at all. Insulin plays an important role in regulating your blood sugar, leptin in weight loss, and ghrelin in your hunger cues. In Part 8 of So Much More Than Weight Loss, I talk about these three resistances and how you can heal from them.
How to Decrease Your Leptin Resistance
- Increasing your Basal Metabolic Rate
- Having a specific and unique nutrition strategy that will work for you
- Do exercise that induces Post Exercise Oxygenation Consumption (like HIIT)
The Role of Insulin in Your Body
Insulin is responsible for keeping your blood levels regulated. Insulin resistance can happen in bodies that carry more weight, making it more difficult for your body to regulate its insulin levels. This can result in insulin spikes; what we eat and when we eat do matter.
There is a relationship between your insulin levels and fasting, too. There are times when fasting is a viable weight-loss method, but when you’re working out and doing strength training, you do need to eat more often. If you’re fasting, I believe getting as much protein as you need will be difficult.
Your Basal Metabolic Rate can change quite a lot if you’re fasting – this is something you need to monitor closely. Your changing BMR might also contribute to insulin resistance, though this can happen in many circumstances.
The Problem with Leptin and Ghrelin Resistance
If you’ve dieted, especially yo-yo dieted, over the years and are now finding it difficult to lose weight, you might have leptin resistance. When you have leptin resistance, even if you’re doing all the right things to lose weight, your body no longer knows how to respond to your normal levels of leptin.
HIIT exercise can help to lower your leptin resistance. HIIT is also beneficial for ghrelin resistance, another hormone that impacts your ability to lose weight. It’s known as the hunger hormone and will often cause you to feel extremely hungry right before your body loses weight.
Do you know if your body has any of these three resistances? What are you doing to heal from them? Let me know in the comments on the episode page.
In This Episode * The role of insulin in your body [1:00] * Why you have more of an insulin response when you eat carbs [4:30] * How fasting impacts your body while exercising [7:30] * What can happen to your Basal Metabolic Rate when you fast [10:00] * When you might develop insulin resistance [11:00] * The relationship between body fat levels and leptin [11:45] * The benefits of HIIT exercise [15:00] * What’s happening when you’re hungry while losing weight [18:00] * How to get protein if you don’t eat meat [22:30]
Quotes “If you’re exercising, you can’t get away with not timing your nutrition optimally. If you’re exercising and strength training, and you want to actually lose the body fat and maintain it, we have to keep your Basal Metabolic Rate up. This means we can’t allow you to lose body mass, which means you have to eat enough protein, and if you’re fasting, that window may be very difficult to get your protein in.” [9:04]
“Leptin resistance is probably the reason why you’re doing everything right if you’re not insulin resistant, and you’re not getting results. What happens is that if you’ve ever dieted, you have some type of degree of leptin resistance. Your body stops responding to your normal levels of leptin.” [13:17]
“If you’re really hungry while you’re losing weight or are about to, your ghrelin is increasing. Your body knows it before the scale shows it.” [17:59]
“No matter where you are, whatever you desire is available to you. The key is being aware of all these things so you can make sense of it for yourself and focus on what it is you want to focus on.” [21:46]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 137: So Much More Than Weight Loss Part 4
Episode 138: So Much More Than Weight Loss Part 5
Episode 136: So Much More Than Weight Loss (Part 3)
Be smart about how you lose weight. Using formulas to determine your Basal Metabolic Rate and your Total Daily Energy Expenditure gives you a better idea of what your body needs to lose weight. In Part 7 of So Much More Than Weight Loss, I discuss the importance of preserving your lean muscle mass, how your hormones impact your total daily energy expenditure, and when the best time to do cardio actually is.
Use Equations for Effective Weight Loss
- Identify your Basal Metabolic Rate using the Mifflin-St Jeor Equation.
- Find out your Total Daily Energy Expenditure.
- Monitor both as you lose weight.
Using Formulas for Effective Weight Loss
It’s reasonable that you feel like you don’t have the energy to exercise. But do you know if that lack of energy is mental or physical? When we feel mentally exhausted, we are less likely to want to work out. Let’s talk about how you can start identifying those energy drains.
When it comes to weight loss, it is really important to preserve your lean muscle mass. You want to do this by prioritizing strength training. Strength training is a more effective way to lose weight than cardio, though cardio is excellent for your cardiovascular health.
Another great starting point is finding your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). An equation like the Mifflin-St Jeor can help you figure these values out. Your Basal Metabolic Rate will change as you lose weight, so it’s important to check what yours is if you’ve lost weight.
Hormonal Changes and Weight Loss
When our hormones change, such as during menopause, or the pre-menopause transition, the way we lose weight changes, too. These hormone changes don’t mean you can’t lose weight. They just mean you have to lose weight differently and find what works for you.
Your hormones impact your Basal Metabolic Rate and your Total Daily Energy Expenditure. So if you’re in a hormonal transition, keep checking that you’re eating the appropriate amount of food for your activity.
To lose weight effectively, you’ll want to focus on losing body fat. The most effective way to lose body fat is through regular strength training. I believe cardio’s best used to lose those last five vanity pounds.
Put your stats into a formula like the Mifflin St Jeor equation. What is your weight loss strategy moving forward? Let me know in the comments on the episode page.
In This Episode * The connection between emotional and physical energy [2:30] * How to identify an energy drain in your life [3:00] * Why you need to preserve lean muscle mass [6:15] * Why strength training is more effective for weight loss than cardio [8:00] * How your Basal Metabolic Rate changes as you lose weight [10:45] * What happens during the pre-menopause transition [13:00] * When to do cardio [19:00] * How your hormones affect your total daily energy expenditure [22:00]
Quotes “With emotional energy, it is our job to use our boundaries to protect it. We want to have enough energy to prioritize ourselves.” [3:04]
“Total daily energy expenditure is the amount of calories or energy your body burns in a day. It is made up of your Basal Metabolic Rate plus your exercise and food digestion. That’s what total daily energy expenditure is. Exercise is not a very high percentage of your total daily energy expenditure. That’s why overexercising is not effective when you’re trying to lose body fat.” [7:20]
“It doesn’t matter where you are, in terms of how old you are, where you are in your pre-menopause or menopause, you can make significant changes, we just have to do it differently.” [14:48]
“To actually lose optimal weight, and when I say optimal weight, focus on body fat, cardio is going to be the thing that I recommend when you’re down to your last five vanity pounds.” [18:44]
“It’s so much easier to make good decisions when you feel like you’re showing up for yourself this way.” [25:15]
Resources Mentioned Mifflin-St Jeor Equation
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 100: Wisdom from my 32 Year Self-Experiment
Episode 38: “Exercise Is Stalling My Weight Loss”
Episode 138: So Much More Than Weight Loss Part 5
What do weight loss plateaus, loving movement, and ditching perfectionism have in common? They’re all essential parts of a long-term weight loss strategy. In part 6 of So Much More Than Weightloss, I talk about the importance of weight loss plateaus and why we have them, why you need to find movement that you love doing, and what happens when you stop perfectionism.
How to Love Movement:
- What do you like to do?
- How often are you moving just to move?
Finding Movement You Love
Plateaus are an important part of your body’s weight loss journey. A plateau is your body’s time to adjust to what it’s supposed to do now that you’ve lost weight. This is why your results actually need to take a long time – these stages are necessary for your body to acclimatize to the way it’s meant to exist.
Continuing our conversation about G.O.A.L.S., I really want you to love movement. Finding movement you enjoy is a game-changer for your exercise routine. Who says that exercise has to be hard and not fun? You are likelier to stick to working out if you enjoy your work.
Even doing ten minutes of exercise daily has its place and can make a difference. And, if you’re new to exercise, honestly, a goal of 5,000 daily steps is a great place to start.
Moving Past Perfectionism
People often discuss the perfect exercise program. Not only do I want you to ditch perfectionism everywhere, but I want you to understand that there’s no such thing as a perfect exercise program. There’s only the perfect exercise program for YOU. And that’s a movement you love doing.
That’s it. There’s no magic wand, no perfect solution. Weight loss is about setting realistic G.O.A.L.S. that work for YOU. You will meet your goals if you enjoy what you’re doing, if it doesn’t feel like a chore, and if you commit to doing it on a weekly basis.
This is what helps you get through a plateau. Consistency and enjoyment, and knowing that this plateau exists for a reason.
What do you need to get to your next phase? Let me know in the comments on the episode page.
In This Episode * Why results need to take a long time [2:30] * The role of a plateau [6:00] * The power of 10 minutes of exercise [9:30] * How to prioritize you [10:45] * What the perfect exercise program for you is [13:00] * How many steps you should aim for each day [16:30] * How to stay motivated and consistent [21:15]
Quotes “Plateaus are necessary. Plateaus are our body’s way to relearn the new way that it is meant to exist.” [2:31]
“When you get to a point in your life where something becomes non-negotiable anymore, that’s when you know. When it’s non-negotiable, that’s when you know that you’ll do it the right way for you and you’re okay that it may take some time.” [5:46]
“You have one body. You have one life. What will it take for you to prioritize yourself?” [10:15]
“Loving movement means that the perfect exercise program for you is the one that you love doing.” [12:58]
“Find what you love to do and commit to a baseline amount on a weekly basis.” [17:43]
“There’s a lot of different strategies you can take on, but the most important one is for you to continue being motivated and consistent despite the circumstance of a plateau.” [25:42]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 137: So Much More Than Weight Loss Part 4
Episode 136: So Much More Than Weight Loss (Part 3)
Episode 135: So Much More Than Weight Loss Part 2
Do you know what it feels like to get physically hungry? So many of us don’t know what our body’s hunger signals are, and we so often don’t listen to them if we do feel hunger – or satiety. In part five of So Much More Than Weight Loss, I talk about setting intuitive goals, trusting your hunger cues (especially those early ones), eating mindfully, and how tracking macros might lead to food freedom.
What Intuitive Goals Look Like
- Creating more awareness
- Creating more self-compassion
- Healing the relationship you have with yourself
- Healing the relationship you have with food and your body
Trusting Your Intuitive Hunger Cues
Have you ever considered setting an intuitive goal? These goals are less about the physical outcome but the mental and emotional growth you can make. Intuitive goals are ones where you’re healing a relationship, often with yourself, your body, or food.
Intuitive goals are why I came up with the G.O.A.L.S. acronym. Getting hungry first is so important, but it’s something so many of us don’t actually recognize. Most of us know when we’re ravenous, but what about those early signals our bodies send us?
How well do you know your intuitive hunger cues? Do you know what your level-one hunger signs are? Do you know what it feels like to get physically hungry?
Mindful Macros and Macro Tracking
Most of us know what hunger feels like, but stopping eating when you’re full is another story. Some of us have gene variants that mean we don’t get those satiety signals. In contrast, others continue eating simply because they want to.
Observing for fullness is so important – and even more important than that is actually listening to that cue. I would love for you to start eating mindfully, being aware of what you’re eating, and of what your body desires to eat.
Believe it or not, there might be times when tracking macros give you more food freedom. But if you’re trying to heal your relationship with food, any kind of food control is counterproductive. The most important thing is that you hit your goals, no matter how long it takes.
Do you know when you’re just a little bit hungry? Do you honor these early hunger cues? Let me know in the comments on the episode page.
In This Episode * What intuitive goals look like [2:30] * Why you need to understand what it feels like to be hungry [4:30] * The mindset work that needs to come with intuitive eating [9:45] * Why you can’t heal your relationship with food while also controlling what you eat [10:30] * The power of mindful eating [11:30] * How calculating macros can give you food freedom [12:45] * Why it’s a good thing if your goals take longer to achieve [27:30]
Quotes “An intuitive goal is going to be one where you really are trying to heal some kind of relationship. The big ones are typically yourself, your body, and food.” [3:29]
“Intuitive goals are part of my journey towards food. If you are an individual whose primary goal, or any of your goals, is food freedom, then intuitive eating will be the recommendation for you.” [9:18]
“If you are going down the journey of self-healing, body acceptance, and food freedom, your fixation on the physical result cannot be the primary goal. It can be the secondary goal, but it can’t be the primary goal. It’s completely opposing. If we are trying to heal our relationship with food, we also can’t try to control food.” [10:12]
“If where you are right now, you are perfectly happy from a physical goal standpoint, then maybe the goal we’re looking for, or maybe the pursuit of what we’re looking for, is a better relationship with food and your body, or you’re looking at a fitness goal.” [17:34]
“When you believe that you are making the choices that put you in control, you will be successful. There’s no way that you’re not going to be successful.” [25:11]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 137: So Much More Than Weight Loss Part 4
Episode 136: So Much More Than Weight Loss (Part 3)
Episode 135: So Much More Than Weight Loss Part 2
Why do you want to make a body composition change? Understanding your feelings and deepest wants is an essential part of lasting change. Diving into your emotions allows you to set intentional boundaries, stick to your realistic goals, and commit to a long-term, sustainable body composition goal.
Key Steps in Setting Realistic Body Composition Goals
- Understand your unique body type
- Set realistic goals with slow, sustainable changes
- Dive into your non-negotiables
- Commit to a new nutrition strategy for at least 18 months
The Four Quadrants of Emotion
Let’s start by continuing our conversation about the four quadrants of emotions. Anger is important for you to learn not only to recognize but to understand why you’re feeling angry. Anger normally occurs when one of our boundaries is breached or pushed.
That’s why we have to set intentional boundaries. Knowing exactly where your boundaries are and why you have them helps you better manage your expectations and anger response. It also allows you to communicate your boundaries with others.
I also want you to sit with, recognize, and understand your emotions and feelings, even when they’re uncomfortable. There is so much power in this process. And, really, dealing with what you’re feeling in the moment is much better than pushing the emotions aside or avoiding them in another way.
How to Make Body Composition Changes
Making big body composition changes comes down to a few things. Knowing and understanding your unique body type, first and foremost. Then set realistic, sustainable goals that you work towards slowly over time. Lasting change doesn’t happen overnight.
You also need to go deep into your why. Why do you want to make this change? Committing to your change requires you to be clear on your non-negotiables – and deciding not to eat something, for example, will be much easier if you’re coming from an empowered position and not relying on willpower.
What is your reason why? Let me know in the comments on the episode page.
In This Episode * Why you feel anger [2:00] * How to set intentional boundaries [3:00] * The relationship between empowered and rebellious [5:30] * What power there is in recognizing the emotions you’re feeling [7:30] * Why you have to face what you’re dealing with right now [10:30] * The importance of slow, sustainable changes [15:30] * Why your body type is so important [16:00]
Quotes “Willpower is very interesting. You use willpower when your feeling doesn’t align with the result that you want.” [4:05]
“The only reason why we avoid things is because we want to avoid the negative emotion. The reason why we want to pursue unrealistic goals is because we think that the goal we achieve is going to make us feel so much better than pushing the emotions aside or avoiding them in another.” [10:44]
“What is your reason why? Why do you want better body acceptance? Probably because you really don’t like how you feel when you don’t. That sounds like a pretty good reason to me. Also, what is the cost if you don’t pursue the journey of body acceptance?” [20:30]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 134: So Much More Than Weight Loss Part 1
Episode 135: So Much More Than Weight Loss Part 2
Episode 129: So Much More Than Weight Loss Part 1
It’s time to move past your limiting beliefs - they really are just holding you back. Identify what they are, examine why you have them, gather the evidence you need to prove to yourself why these limiting beliefs aren’t true, and then set tangible, measurable goals to move past them finally. Join me in part 3 of my So Much More Than Weight Loss series.
Move Past Limiting Beliefs By:
- Gaining awareness of what the belief is
- Gaining evidence of why the belief is not true
- Set tangible goals
The Problem with Limiting Beliefs
Your limiting beliefs are holding you back. These beliefs are more than likely not true; they’re just stories you tell yourself, whether consciously or subconsciously. I want you to challenge yourself to identify these limiting beliefs. Why do you think you have them?
Once you’ve identified these beliefs, I want you to gather evidence that proves they’re not true. I discuss some of the ways you can do this – but it really is limitless how you decide to gather this evidence!
Ditch Your Perfectionism
I also talk about why you might never get comfortable stepping outside your comfort zone. This doesn’t mean you don’t do it – this means you do it anyway, even if you are uncomfortable. It is absolutely possible to be both uncomfortable and empowered. In fact, I highly recommend it!
I think one of the reasons we have a lot of limiting beliefs is that we’re perfectionists. I know it’s true for me. Perfectionism can lead to disappointment when you don’t hit your own mark – which leads to the development of limiting beliefs.
I want you to go all in on yourself. I want you to abandon all-or-none thinking. I want you to embrace perfectionism to make lasting, sustainable changes in your life finally.
What are some of the limiting beliefs that you have? Why do you think you have them? Let me know in the comments on the episode page.
In This Episode * Where your work and focus will best serve you [2:00] * Why you need to identify the beliefs that you don’t want to have [5:30] * What to do with your limiting beliefs that are no longer serving you [10:00] * How to feel uncomfortable and empowered [10:45] * The disappointment of perfectionism [11:30] * What happens when you go all in on you [34:15] * Why you have to ditch the all-or-none thinking to make sustainable changes [26:30]
Quotes “There are no failed results; there’s only foreplanning. If we don’t really know what we want, then how are we going to plan to set ourselves up for success?” [2:29]
“If any of you are thinking that you’re here today because you want to improve things for yourself but also would love for your relationships to be better… If you’re putting that much expectation on yourself, imagine the amount of expectation you are putting on other people who you are in relationships with.” [15:09]
“You can create your authentic agenda in a way that allows you to know exactly what you want, to have the confidence to go after it, and to start creating this existence on a daily basis that feels good.” [19:49]
“The difference between the people who get the results they really want, who get exactly what they want, and the people that don’t is that the people that get the results believe that the alternative is non-negotiable. You have to get to that epic place.” [22:08]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 134: So Much More Than Weight Loss Part 1
Episode 135: So Much More Than Weight Loss Part 2
Episode 129: So Much More Than Weight Loss Part 1
When it comes to your health, there is so much more at stake than just your weight. It’s about getting more out of your life and more into your life. Live your authentic agenda that prioritizes your emotions and feelings, social life and connections, and authentic physical health.
Get More Into Your Life
- For your authentic agenda
- For your thoughts
- For your emotions
- For your connection and what you need socially
- For your authentic body
The Importance of Emotional Processing
When you think of anger, you probably think of negative emotions that you shouldn’t feel. I’d like to spin that; anger is a healthy emotion that is important to recognize in your body. When you recognize your body’s anger response, you can examine the crossed boundary and decide on a more appropriate response.
This is just one of the reasons why you must learn to feel your feelings. When you push them aside, ignore them, or otherwise avoid your feelings and emotions, you’re more likely to eat or engage in other forms of emotional distraction.
Emotional processing isn’t always easy, but it’s important for your health and well-being. Again, your health is so, so much more than weight loss.
Social Connection and Physical Health
Your health also includes your social life and connections. Ask yourself how you want to connect. What are you looking to get out of connecting? You will improve your health by honoring what you actually want out of your social life and community. It’s all about creating environments that add to your current situation.
Finally, your physical health is also so much more than weight loss. Weight loss might be a component of your physical health, but it’s not all there is – and it will take longer than you expect when you lose weight authentically.
It really comes down to defining your primary goal and realistic steps to get there.
What is your primary goal for your health? What steps do you think you need to take to get there? Let me know in the comments on the episode page.
In This Episode * The importance of feeling your anger [1:30] * What you need to know about emotional processing [5:30] * What it actually means to eat emotionally [6:45] * Why your social health is important [7:15] * Why your physical optimal health is so much more than weight loss [14:30] * Why it’s important to define your primary goal [15:45]
Quotes “Your anger awareness is the first step at saying that your boundary was just crossed and that you can trust yourself. I’m giving you permission to trust yourself.” [3:03]
“To show up for your authentic self, you have to stick to your authentic agenda. To stick to your authentic agenda, you have to understand the why’s of you.” [7:11]
“Find your community. Find relationships that add to your life. Not relationships that are your only lifeline. How can you create environments that add to what you already have going on?” [11:08]
“Life is going to happen. Don’t let that be an excuse. That’s the biggest thing that we see when somebody is not able to continue forward, make the leap, or get past that thing that they’ve always wanted to get past.” [14:21]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 134: So Much More Than Weight Loss Part 1
Episode 129: So Much More Than Weight Loss Part 1
Episode 130: So Much More Than Weight Loss Part 2
Weight loss isn’t the answer for everyone. But, then what is? That's what I’ll be discussing in this new series, “So Much More Than Weight Loss”. In this episode and throughout this series, we’re on a journey of awareness, so that you can better know where you are and where you want to go.
Accomplishing health goals requires
- Self-compassion
- Self-acceptance
- Recognition of your positives
- Knowledge of your emotions
Why there’s more to health goals than weight loss
We are often hyper-focused on the idea of weight loss, that we have to change our bodies for some reason. That’s certainly what the diet industry would have us believe. But buying into this idea will leave us consumed in the never-ending pursuit of what we think will make us happy.
On the other hand, for optimal health, it may sometimes be beneficial to lose some amount of body weight. However, if we are not optimizing what weight we are losing, that is not beneficial.
I discuss why we need to look beyond the number on the scale. Rather, a journey to lose weight needs to be optimal, meaning we are preserving as much lean mass as possible.
Discovering your authentic agenda
I’ve come to realize that the alternative to weight loss is your authentic agenda. This is something that meets your mental, emotional, social, and physical needs.
By starting with an awareness of how you feel and see the world, you can see what serves you well and what doesn’t. That leads to self-compassion and acceptance. This is also related to how we process emotion. Not processing emotion often lies at the heart of unhealthy habits. That’s why I stress that action needs to be accompanied by addressing our thoughts and feelings too.
If weight loss isn’t the answer for you, what is? Leave a comment on the episode page!
In This Episode * Why weight loss isn’t always the answer [1:45] * Discovering your authentic agenda with self-awareness [5:20] * What happens when we discount the positive [15:20] * Understanding how you process emotion [19:00]
Quotes “You are the most important person in the room, because if you can take care of yourself and believe that, imagine the effect on everybody else around you.” [9:56]
“Health goals are not accomplished by putting more pressure on ourselves. Health goals are accomplished by taking the pressure off and finding self-compassion and self-acceptance.” [11:31]
“Weight loss is not the answer. Optimal weight loss, or getting stronger, building muscle, or getting more fit, are secondary effects that will be long-lasting when we get this right first.” [30:42]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Life is full of discomfort. Naturally, we try to avoid and limit uncomfortable situations. However, I would argue that experiencing discomfort is really an opportunity to lean in and experience transformational growth.
Growing through discomfort involves:
- Awareness of the discomfort
- Sitting with your feelings
- Creating habits to serve us
- Understanding that you’re the most important person in the room
- Making yourself a priority
- Committing to an 18-month nutrition plan
Growth Begins with Awareness
The first thing to do when leaning into discomfort is to become aware that we are uncomfortable in the first place. Asking why you are uncomfortable will likely answer some other questions you may have been avoiding.
Just becoming aware of uncomfortable emotions will decrease their intensity. Then, sitting with those feelings for a bit will decrease them even more. When this becomes a practice, you’ll become really effective at processing emotion.
Examine Your Habits
Examining your habits is also key. Ultimately, we take on a habit because it relieves something and feels good. This all gets back to leaning in. With habits, if we’re leaning in, we can become more aware and create habits that will serve us.
If we give ourselves compassion and examine why our habits exist, we can understand and make progress in creating habits that better serve our goals.
You Are The Most Important Person in the Room
The next thing to do will likely make you super uncomfortable. I want you to realize that you are the most important person in the room. This isn’t meant to devalue other people. Rather, it means that you are becoming aware and showing up as the best possible version of yourself.
If everyone believed this - that their life experience and existence started with them - other people would feed off that energy and own that too. Just imagine the amount of drama that we can get rid of and just show up authentically, ready to serve ourselves and others.
What discomforts have you leaned into lately? Leave a comment on the episode page!
In This Episode * It starts with awareness [3:00] * Building habits that will serve our goals [10:05] * Realizing and accepting your own importance [17:25] * Why an 18-month nutrition plan will support you in creating helpful habits [20:40] * Finding validation from internal sources [26:30]
Quotes “We can decrease the intensity of an emotion by becoming aware of it, and the more descriptive we can be about it, the better.” [8:16]
“The more that you can lean into all of the feelings, the more you will adapt.” [9:22]
“I want your progress to be as slow as possible because this will give you time to actually formulate new habits.” [21:41]
Resources Mentioned Food For Thought: Emotional Eating Workshop
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
We all use excuses not to commit to an exercise or health plan. But the truth is, that’s all they are: excuses. If you find yourself full of excuses not to commit, you’re not alone – it’s a widespread occurrence. Dr. Mark Novitsky joins me to discuss the top ten reasons we don’t commit to a fitness or health plan.
The Top 10 Reasons Why You Haven’t Committed to Exercise
- Time
- Mistrust
- Disappointment
- Shame for Needing Help
- Overwhelm
- Resistance
- Always Putting Others First
- Procrastination
- Discounting Yourself
- Money
About Dr. Mark Novitsky
Dr. Mark Novitsky is a Board Certified Child and Adolescent Psychiatrist and Board Certified Adult Psychiatrist. Dr. Mark believes that effective work with children involves working closely with parents, schools, and other medical/mental health providers - to achieve a joint goal of optimizing a child’s well-being.
His extensive clinical experience includes, but is not limited to:
- Attention Deficit Hyperactivity Disorder (ADHD)
- Mood Disorders
- Depressive disorder
- Bipolar disorder
- Anxiety Disorders and Obsessive-Compulsive Disorder (OCD)
- Childhood trauma/Post-traumatic stress disorder (PTSD)
- Oppositional Defiant Disorder and Conduct Disorder
- Autism Spectrum Disorder
- Substance Use Disorders
Dr. Mark is an adjunct faculty for Lewis Katz School of Medicine at Temple University’s Department of Psychiatry. He was previously the Corporate Medical Director for one of Philadelphia’s largest non-profit Child Mental Health Organizations. He is a graduate of The Beck Initiative, a joint collaboration between The Aaron T. Beck Center at The University of Pennsylvania and CBH/DBHIDS, for Cognitive Therapy and Research.
For the last several years, he has had the privilege of working at Washington DC’s premier psychiatry office, Potomac Psychiatry, as a child and adolescent psychiatrist, adult psychiatrist, and a forensic expert witness providing court testimony in the DC, Maryland, and Virginia region. Potomac Psychiatry has been featured as the Faces of Washington, in The Washingtonian Magazine.
Dr. Mark grew up in the Philadelphia suburbs, received his undergraduate degree from Wake Forest University, and attended both medical school and psychiatry residency at Temple University School of Medicine (now Lewis Katz School of Medicine at Temple University). He served as Chief Resident in his third year of residency at Temple. He completed Child and Adolescent fellowship at Thomas Jefferson University, where he served as Chief Fellow.
During his fellowship, Dr. Mark was awarded a research grant. He has several publications in peer-reviewed journals and has presented his research at the annual meetings of both the American Psychiatric Association (APA) and the American Academy of Child and Adolescent Psychiatry (AACAP). In 2013, his Adherence in Pediatric Psychopharmacology-A Multi-dimensional Perspective and Approach was a docent selection of the American Academy of Child and Adolescent Psychiatry.
Dr. Mark has taught hundreds of medical students and residents, and most recently was the lead Child and Adolescent Psychiatrist in a non-profit public outreach campaign to Philadelphia schools through Michael’s Giving HAND (Micahel P. Donatucci Foundation, Inc ), teaching school administration, teachers, counselors, and parents about how to identify and address Depression, Anxiety, Substance abuse, and Bullying.
When he’s not working, Dr. Mark enjoys spending time with his family, walking around Longwood Gardens, checking out live music, and being outdoors with his Labradoodle.
Prioritize Your Fitness
The number one excuse we hear is that people don’t have time to exercise. But making the time to take on healthy behaviors can actually make you more productive in all other areas of your life.
It really comes down to having well-defined goals, setting your priorities, and sticking to them. I find this especially helpful if you feel you’ve failed in the past – you simply didn’t have these goals as your priorities then, which is okay.
I understand that it can feel overwhelming to try to start a fitness routine when you already have so much going on. Letting the overwhelming feeling win is easy, but by setting out your top three priorities daily, you can start getting a grip on it all.
Put Yourself First
As women physicians, we’re used to putting everyone else before ourselves. This is counterproductive! By putting yourself first, you fill your cup, giving you so much more energy, space, and opportunity to serve the other people and priorities in your life.
One of the other big excuses for fitness is procrastination. We tend to procrastinate on what isn’t a priority for us. What if you did make your health and fitness a priority? Imagine what could change.
I want you to invest in yourself. I want you to put yourself first. I want you to prioritize your health, wellness, fitness, and happiness. You are so worth it.
Do your decisions align with your top priorities? What steps can you make this week to stop using any of these top ten excuses not to exercise? Let me know in the comments on the episode page.
In This Episode * How often we all use time as an excuse not to do something [4:00] * What happens when we create the time to take on healthy behaviors [5:15] * The importance of a clearly defined goal [8:15] * What happens when you change your thought process about failure and priorities [11:30] * How to prioritize exercise when you already have so much else going on [15:45] * Why you are least productive when you’re overwhelmed [16:45] * What transformation happens when you put yourself first [23:00] * Why we procrastinate on our health and fitness goals [24:45] * Why you need to invest in yourself and your health [28:45]
Quotes “There are 24 hours in a day, and that’s never going to change. It’s not actually about the time, it’s about how you use the time and what you choose to use your time on. It all comes down to priorities.” [3:26]
“We set ourselves up for disappointment. We set ourselves up for failure if we don’t go ahead and define what it is that we want, and we agree to trust the process. That’s why it’s important that we know what we’re getting ourselves into. Even if we get ourselves into something that’s not comfortable, we can trust ourselves to be successful because we know what we’re trying to achieve.” [9:16]
“It starts with us. We have to agree that we are worth it, and there is no more putting a hold on ourselves.” [17:47]
“It is so easy to try and put others first, but you will show up as your best self if you are putting yourself first. You are the most important person in the room.” [23:06]
“The investment that you make in yourself and your health is priceless.” [28:43]
Resources Mentioned Transform
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 128: Rethinking Weight Loss
Episode 129: So Much More Than Weight Loss Part 1
Episode 130: So Much More Than Weight Loss Part 2
Fasting is one of the popular ways to eat for weight loss. However, it’s not without its pitfalls, especially if you’re trying to change your body composition. I’m all about finding the best way to fast in a way that works for you. In this episode, I’m talking about the five pitfalls of fasting and what you can do to avoid them.
The Pitfalls of Fasting
- You’re not eating enough protein
- The sub-optimal eating window when trying to optimize body composition
- You’re eating too many calories
- Increased stress from fasting
- All-or-none thinking
Make Your Fast Work For You
There are so many different ways to fast and, while I’m not an advocate for or against fasting, I do encourage you to find the way that works best for you and your body if you are fasting. I don’t believe fasting is the best way to eat if you’re trying to make significant body composition changes. However, if it’s working for you, keep going.
Protein is an essential macronutrient to repair and strengthen your muscles. You probably need to eat more protein than you’re getting to prevent muscle loss, especially if you’re working out.
Your fast also might not work for you if you leave it too long to eat after a workout. You need to replenish the nutrients your body used during your workout – you can’t do that if you don’t eat for hours afterward. If you want to continue fasting, ensure your fast works best for your body.
Fasting and Your Body’s Stress Response
Many people combine a fasting routine with eating a low-carb/high-fat diet. Even if this isn’t how you eat, it’s still possible and relatively easy to overeat your calories.
Fasting can also cause stress on your body, especially if you’re chronically fasting. Fasting can impact your body’s response to stress, especially if you’re naturally more prone to a stress response. Finally, fasting can lead to all-or-none thinking, which it really doesn’t have to be.
You don’t have to fast every single day. It really is what works for you, for your body type, and your body composition goals. And, if you don’t like the results you’re getting from fasting, you can change how you fast.
Have you done fasting before? Did it work for you? Tell me about your fasting regime in the comments on the episode page.
In This Episode * The types of fasting [4:00] * Why fasting isn’t great for body composition changes [6:30] * How eating the right amount of protein prevents lean muscle loss [8:00] * Why you need to eat after working out to rebuild your muscle [15:00] * What to do if you don’t like the results you’re getting with your current fasting regime [17:00] * What happens if you overeat fat [22:00] * How chronic fasting can cause too much stress on your body [25:00] * What can happen when you don’t apply all-or-none thinking to your fasting regimen [28:45]
Quotes “For every pound that we lose on the scale, if we are not optimizing our nutrition with the protein and also strength training, we could lose about 25% lean mass.” [7:39]
“The idea is to start to get yourself used to what it will take to get different results. If you want different results, you have to do something different.” [18:50]
“For fasting to have any benefit, it doesn’t have to be this really long, prolonged day-in day-out type of event. If you like the lifestyle of fasting, it’s no problem. Really try to do it in a way that feels good for you.” [28:02]
Resources Mentioned So Much More Than Weightloss YouTube Series
So Much More Than Weightloss
Consult with the Life Coaching for Women Physicians Team
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 129: So Much More Than Weight Loss Part 1
Episode 130: So Much More Than Weight Loss Part 2
Episode 128: Rethinking Weight Loss
There is so much more to weight loss than just losing weight. Weight loss includes thought work, boundary setting, healing your relationship with your body, and growing massively in many areas of your life. If weight loss is your goal, I want you to go deeper. In part two of the so much more than weight loss series, I talk about weight loss as a secondary effect of improving your life.
If Weight Loss Is Your Goal
- Find the right nutrition plan for your unique body type
- Strength train to preserve muscle mass
- Adopt a long-term, sustainable strategy
- Make space for massive growth: mentally, emotionally, socially
- Maintain your boundaries
Heal Your Relationship with Your Body
Can you remember the first thing you were ever told about your body? The first time you were aware of your body? You were likely a young child. I know I was. I also know how much these moments can impact and alter your body image for many years afterward.
My focus on it is that it is so much more than weight loss – it’s about healing your relationship with your body. It’s about detaching yourself from the number on the scale. It’s about body neutrality and feeling neither good nor bad about your body.
Your body is unique to you, you can’t compare yourself to someone else. For me, much of this comes down to understanding your body type, but it goes further than this - to your individual body’s needs.
Weight Loss is Your Goal
Practically speaking, if one of your goals is to lose weight, there are some basic concepts you need to understand. It will be difficult for you to exercise while fasting; your body won’t have the nutrients it needs to thrive through a workout and recover.
It’s also vitally important that you maintain your lean muscle mass. Regular strength training (there is an optimal number of strength sessions to aim for each week!) and eating enough protein to encourage muscle recovery. To lose weight effectively, you need to keep your lean muscle mass.
But this is all so much more than weight loss. It’s reclaiming your life! It’s showing up for yourself, making space for the massive growth that will occur in every aspect of your life. And it’s honoring your boundaries.
Why do you want to lose weight? What will happen in your life if the number on the scale goes down? Think outside the number about how your life will improve and let me know in the comments on the episode page!
In This Episode * What so much more than weight loss has to do with healing our relationship with our body [6:00] * What happens when you on body neutrality [10:15] * How understanding your body type can help you reach body neutrality [11:00] * The conflict between fasting and exercise [15:00] * The optimal amount of time to strength train for [19:45] * Why it’s so important to maintain lean muscle mass when losing weight [21:30] * What your relationships have to do with how you view yourself [25:45]
Quotes “The idea is that a lot of what we started to believe about ourselves and our bodies started very young.” [5:13]
“I’m 42. I can tell you that I’m in better health now than I was at the age of 18. It is possible, but you have to go through the steps. It is so much more than weight loss. If your goal is a number and all you care about is the number, we have to dig deeper if you really want to change that number. Just focusing on it and doing everything you can if you want to alter that number is not going to be something that will create long-term, sustainable results. We have to allow this to be a secondary effect.” [7:55]
“One of the things we know is that as we lose weight without prioritizing keeping the good stuff, we will drop our Basal Metabolic Rate.” [18:21]
“This is so much more than weight loss. This is reclaiming your life! What do you want for your life?” [25:50]
Resources Mentioned Transform Interest List
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 129: So Much More Than Weight Loss Part 1
Episode 128: Rethinking Weight Loss
Episode 125: Brave Boundaries with Dr. Sasha Shillcutt
There is so much more than weight loss. It all comes down to how you define success – it’s not just the number on the scale. Even if that number doesn’t shift, you’re improving your health, thought distortions, boundaries, and so much more. In part one of this series, I talk about everything that is so much more than weight loss.
Thought Distortions and Weight
- Identify a thought distortion you have
- Apply it to areas of your life where it might be showing up
- How does this thought distortion impact your weight?
So Much More Than Weight Loss
I believe that we are so much more than our weight, and, there is so much more than weight loss. I don’t define success in my programs as decreasing the number on the scale. Because there is so much more than weight loss happening.
When you redefine what success looks like, you start to see things outside your physical weight as success: your cholesterol goes down, you don’t need as much medication, or you don’t feel as much pressure on your joints, for example.
Another big piece of what I teach is that the number on the scale won’t actually change your current thought distortions. You need to work on your thought distortions. The first part of this is deep-diving into your “why” – all parts of your why.
Beyond Weight Loss
I like to look beyond weight loss because so many women come to me with leptin resistance. Leptin resistance can make it more difficult for your body to release stored weight, even when doing everything we advise them to do.
I personally believe that more people should seek out an obesity medicine specialist. Many don’t due to the stigma attached to obesity and weight loss. it’s time we drop that stigma and start doing what’s best for our health.
Finally, I talk about your boundaries might impact your weight. If you’re not keeping your boundaries, you’re more likely to use avoidant tactics, like comfort eating, to ease your frustration.
What does successful weight loss look like to you? Have you struggled with losing weight before? Let me know in the comments on the episode page.
In This Episode * What happens when you redefine what success looks like [3:00] * Why a number on the scale won’t solve your thought distortions [8:15] * Why you need to spend some time asking yourself “why” [10:30] * What you need to know about leptin resistance [17:00] * What happens when you drop the stigma of obesity medicine [21:00] * The relationship between boundaries and weight loss [26:15]
Quotes “Now that the thoughts are exactly the same but watch what it creates in terms of emotion. Disappointment, failures. We’re creating feelings based on this shiny new number that we think we want because the thoughts we actually have about that number are not that great.” [8:02]
“What do you want that you don’t have? Because, if we break that down further, essentially, you’re believing something that is giving you that result. If we want a different result, we need to believe something different.” [11:46]
“I think the ultimate freedom is being able to move between all of the different ways, depending on what you need at the time.” [15:44]
“There are all these other hormones involved, that if we’re not taking care of our stress, then we are going to have a very difficult time making progress towards our physical goals.” [24:58]
Resources Mentioned Transform 5.0 Interest List
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 128: Rethinking Weightloss
Episode 123: Why Your Diet Isn't Working
Episode 124: Stop Discounting Yourself
Wanting to lose weight isn’t a bad goal. But, we need to talk about everything that comes with how you’re losing weight. We need to rethink weight loss. I actually don’t think the term “weight loss” serves us well at all. In this episode, I talk about how you can rethink weight by considering your body’s recomposition, regular strength training, and eating macronutrients consistent with your body type and goal.
Rethink Weight Loss By
- Pre- and post-workout nutrition is key
- Increase your protein consumption
- Strength training up to 5 days per week
- Hit your 10,000-step goal daily
Rethinking Weight Loss
Before you can even start to think about losing weight, I encourage you to think about recompsitioning your body. Essentially, that’s changing the components of your body weight. You need to consider your actual fat stores but also your lean muscle mass.
So many weight loss programs and diets don’t focus on the right things for sustainable weight loss. There are so many factors to consider: your current Basal Metabolic Rate, your body type, the best macronutrient split for your body, and your current lean muscle mass.
Successful Weight Loss
Did you know that when you lose weight, up to a 20% regain is still a successful loss? With regular strength training and proper nutrition, you can reduce this percentage for a more sustainable weight loss. Maintaining your lean muscle mass is essential for successful weight loss.
Another problem with most diets is that they don’t consider the differences in how men and women lose weight while maintaining lean muscle. Finally, I talk about fasting, another popular diet trend, and whether it’s actually effective.
Have you struggled with losing weight before? What types of fad diets have you used? Let me know in the comments on the episode page.
In This Episode * Why the term “weight loss” doesn’t serve us well [4:00] * What body recomposition is [5:45] * Why exercise alone is not the most effective weight loss strategy [9:15] * The importance of macronutrients in weight loss [11:00] * Why you have to maintain your lean muscle mass for successful weight loss [14:00] * How your protein requirement helps define your goals [15:00] * How women gain lean muscle mass [20:30] * When fasting is appropriate when you’re trying to change your body composition [26:00]
Quotes “Our weight is actually just the gravitational pull on the Earth. That’s all it is. It’s literally a gravitational pull on the Earth. That is our weight. It defines our mass. It doesn’t define how much muscle we have, how much body fat we have, it doesn’t even define how heavy our heart is.” [2:21]
“In order for us to optimize our health, we have to be really smart by the strategies we use to change our body composition. To “lose weight.” The reason why is because I’ve seen far too many people using traditional styles of weight loss and then coming to me completely deconditioned and unable to tolerate much food because their Basal Metabolic Rate has decreased so significantly.” [4:54]
“Body recomposition is when we prioritize maintaining and/or gaining lean muscle mass, and we work on, potentially, decreasing body fat.” [7:26]
“We allow 20% of the weight loss as a regain to be considered successful.” [12:08]
“In my experience over the past five years, the women who have had the most sustainable “weight loss” have preserved and/or gained muscle mass. They have done it by eating in a way where they have optimized their protein.” [14:46]
“When we rethink weight loss, what we really want to decide on is how we keep all of the good stuff that’s going to serve us, and if we do want to lose weight, how do we make it so that we’re losing stuff that will be better off off of us.” [24:48]
Resources Mentioned Transform 5.0
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 123: Why Your Diet Isn't Working
Episode 113: Find Your Forever Food Strategy
Episode 115: Pull Back to Move Forward
You can take control of your life, heal from burnout, and thrive in our broken medical system. It sounds impossible, but Dr. Jimmy Turner joins me to talk about how he helps his clients heal from or overcome burnout, achieve financial freedom, and thrive.
The ABCs of Self Determination
Autonomy
Belonging
Competence
About Dr. Jimmy Turner
Dr. Jimmy Turner is an academic anesthesiologist, self-proclaimed money nerd, and certified coach for physicians. He hosts The Physician Philosopher podcast and is the author of Determined: How Burned Out Doctors Can Thrive in a Broken Medical System.
Jimmy's passion is teaching doctors how to create the time, financial freedom, and mindset shifts they need to create a life they love, which he does through books, podcasts, and his coaching program called the Alpha Coaching Experience.
Thriving in a Broken Medical System
Most physicians will experience burnout at some point in their careers, but it’s less common for male physicians to speak about it. Dr. Jimmy Turner speaks about how you can approach a male physician in your life if you suspect they’re reaching burnout.
Jimmy also breaks down the ABCs of determination theory, essentially saying that if you can control these elements, you can take control of your life and change it without needing the broken medical system to change.
Because our medical system is broken, it is possible to thrive in it. Jimmy explains the mindset shifts that need to happen at the start of your journey so that you can learn to thrive.
Move Beyond Learned Helplessness
We talk about the concept of learned helplessness. Jimmy shares a great example of German Shepherds experiencing learned helplessness and makes the connection with our own responses. We can all move past the learned helplessness in our lives; we don’t need to accept the circumstances.
We also talk about moral injury and how our responses to what goes on in a medical setting can impact our life. Finally, Jimmy shares some of the ways he helps his clients diagnose the root cause of their burnout. We end this conversation by talking about how physicians can achieve financial freedom.
What is your relationship to burnout? How do you balance your career with the other things that are important to you? Let me know in the comments on the episode page!
In This Episode * How to approach your male physician partner experiencing burnout [8:30] * What you need to know about determination theory [12:00] * How to thrive in a broken medical system [13:00] * The mindset shifts that have to happen [14:15] * What you need to know about learned helplessness [15:45] * How to defeat learned helplessness [16:30] * The reality of moral injury [17:00] * How to diagnose your cause of burnout [24:00] * How to change your mindset towards financial freedom [27:30]
Quotes “One of the ways that we deal with these problems in the medical community is by talking about them. There’s this huge stigma, people feel broken, and they don’t want to ask for help because, in medicine, we literally say that asking for help is weakness.” [7:15]
“In order for someone to actually change, they have to want the change themselves.” [9:20]
“The ABCs of Self Determination, if you can control those things and help create them in your life, you can actually solve your burnout without the system needing to change. It empowers you to take control of all the aspects of your life that are important to you, to love what you’re doing, and have that balance that every doctor wants.” [12:15]
“Whether it’s imposter syndrome or honesty with the burnout, we do need to talk about your feelings because your feelings drive everything. They drive your actions, and they drive your results. Because of that, you have to interact with your feelings otherwise, you’ll just try to escape them or buffer them or white knuckle your way through them. We all know that doesn’t work. You end up being just as burned out afterward.” [20:55]
Resources Mentioned Buy Determined: How Burned Out Doctors Can Thrive in a Broken System
Find Dr. Jimmy Turner Online
Follow Dr. Jimmy Turner on Facebook | Instagram | Twitter | LinkedIn
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 80: Beating Burnout with A Simple Reset
Episode 97: Prepare to Relax: A 6-Step Strategy
Episode 92: Taking Care of Our Mental Health with Dr. Sylvia Gonzalez
Do you have fun every day? Fun is an essential part of your life and, as such, you need to prioritize it! Fun can help you destress, feel happier, and prevent burnout – it’s a winning situation. Let’s talk about the five steps you can take to have more fun in your everyday life.
How to Have More Fun:
- Plan to have more fun in your day
- Think about what fun could bring to your life
- Define what fun is to you
- Don’t do things that aren’t fun to you!
- Adopt the mindset that fun is required
Plan to Have Fun Every Day
When is the last time you had a lot of fun? Take a minute and think about it. If you can’t remember, I’m here to remind you that having fun is important! It’s as important as hitting your business and career objectives.
I know all too well how easy it is to say you don’t have time for fun. We all have busy lives and busy careers. I encourage you to plan time to have fun in your day. That way, you always have time to nurture your soul.
Not sure where to schedule that time in? I want you to look at how you distract yourself – do you spend hours scrolling social media? Why not replace that distraction time with fun time?
Having Fun is Important
I also think it’s important to avoid doing things that aren’t fun for you. Or, if you can’t avoid them completely, set your boundaries for them. Limiting the things in your life that aren’t fun for you will greatly improve your quality of life and happiness.
What it really comes down to, ladies is that fun is important. Doing fun things for yourself is essential to your entire being and will improve your life.
Fun is just as important as work. Trust me! Having fun can also help reduce your risk of burnout, and as busy physicians, we can all accept that that’s hugely important.
Are you making space for fun? When was the last time you had fun? What do you like to do for fun? Let me know in the comments on the episode page.
In This Episode * Why you have to plan to have more fun in your day [9:45] * What happens when you introduce fun as a way of distraction [15:30] * Why it’s essential to avoid what isn’t fun to you [21:45] * How to start believing that fun is just as important as work [25:30] * How having fun can help prevent burnout [27:30]
Quotes “When I started to think about how I’m going to create more fun, I have to first acknowledge that it is really important that we have fun. It is very important that I have fun. Having fun and carving out time to have fun is just as important as being productive and creating new things in my business.” [6:00]
“We have to create the fun, but we have to plan for the fun. We can do that by starting small and thinking of one way you can create more fun in your day.” [13:18]
“Think about the things that are not fun for you. Give yourself grace that there’s nothing wrong with you if you don’t find them fun, you don’t have to do them, and you can set boundaries around them so that if it is something that you’re loved ones love to do, you can still do it, but it’s not carving into the time that you allow yourself for your own fun.” [24:23]
Resources Mentioned Enroll Now in Transform 5.0
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 117: Redefining You
Episode 105: Go All-In On You
Episode 91: Creating More Energy- STAT
You need to start setting better boundaries. Boundaries help prevent burnout and resentment, even when you’re doing something that you love. I’m joined by my friend, Dr. Sasha Shillcutt, on the release of her new book, Brave Boundaries, to talk about the steps to take to start setting boundaries in your life: both with yourself and other people.
How to Set Boundaries
- Take a boundary inventory - write a list of everything you do
- Start from the bottom - stop doing things you don’t like to do for free
- Move to the middle - stop doing paid things you don’t like
About Dr. Sasha Shillcutt
My friend, Dr. Sasha Shillcutt, has a new book that I think you would all find life-changing.
In her book Brave Boundaries, Sasha utilizes practical and powerful tools, concepts, and exercises, to invite you into an empowering and peaceful way of life. She shares personal and professional expertise on how you can overcome burnout and take back control of your time and your life by learning to set clear work-life boundaries.
She examines the hopeless cycle of self-criticism, the social expectation of what a woman “should” be, and the incessant drive to please. Then, she guides you down the path of discovering who you were created to be by helping you take a boundary inventory. I encourage you to purchase it HERE!
Set Boundaries to Avoid Burnout
Dr. Sasha Shillcutt is here on the exciting release of her book, Brave Boundaries, to talk about why we, as women, need to start setting boundaries to avoid burnout. Sasha shares how she burned out in 2019 by doing the work she loves to do – I think this is so important to note. You can still burn out doing what you love to do.
This is why it’s vital that you set boundaries, especially if those boundaries are with yourself. I know all too well that when you love to do something, you might be way more flexible with your boundary. And this is what leads to burnout or resentment.
What exactly is a boundary? Sasha says that a boundary is something that allows you to live your priorities and have your priorities match your calendar. This is both with yourself and with others.
Setting Boundaries with Others
Not sure how to set your boundaries? Sasha says to start by writing a list, with your paid commitments and priorities at the top all the way down to what you do for free. Start setting boundaries from the bottom of your list and work your way up.
It might be difficult to set boundaries with other people. You might experience something Sasha calls boundary backlash. She explains that this pushback on your boundaries usually comes from people who never thought about setting boundaries for themselves – you haven’t done anything wrong if you’ve received boundary backlash from someone!
We both agree that it’s so special to find a friend who respects your boundaries with ease. These friends are like gold dust; I really feel like you can exhale around them. Hold onto these friends, and don’t let them go!
If you’re struggling to set boundaries in your life, write down a list of everything you do like Sasha suggests. Start by setting a boundary with the bottom thing on your list. How does this feel? Let me know in the comments on the episode page what this experience was like.
In This Episode * How something positive that you enjoy can lead to burnout [2:30] * The importance of setting boundaries [3:30] * What a boundary is [4:30] * How to set a boundary with other people [8:00] * What happens when you receive boundary backlash [12:00] * Why it’s important to have close friends who understand your boundaries [22:00] * How to handle friendship that crosses your boundaries [24:30] * Why you need to have boundaries around every group [28:00]
Quotes “It’s almost like a cycle. I found myself again, in 2019, right before the pandemic, totally burned out, realizing and wondering how I got to this place again. Instead of negative things burning me out, it was all these positive things.” [3:00]
“Anything good in your life can become a drain on you and become toxic if you don’t have boundaries around it.” [3:29]
“We have to respect one another’s boundaries. There are going to be people in your life that you literally have to tell a boundary to 100 times. It doesn’t mean you’re wrong or you’re doing anything wrong; it just hasn’t clicked in their brain. It has nothing to do with you.” [9:58]
“The boundary backlash comes especially for people who never themselves thought, ‘well why can’t I set boundaries?’ These people are afraid of your empowerment, they’re afraid of your agency. When you say that you’re not doing that when other women said they would for free, you are showing your power, and that is offensive to people who don’t have their power. You might get backlash. It’s okay, it doesn’t mean you’ve done anything wrong. Set the boundary, toughen up a little, you can handle backlash.” [11:59]
“It doesn’t matter how good you are at it; no one is going to pay you for work you’re doing for free until you stop doing it. Until you say that you’re not doing it anymore.” [16:35]
“Find your friend you can exhale with.” [26:36]
Resources Mentioned Join Transform Now
Brave Enough Women’s CME Conference
Buy Brave Boundaries: Strategies to Say No, Stand Strong, and Take Control of Your Time: The Key to Living Empowered by Sasha K. Shillcutt, MD
Find Dr. Sasha Shillcutt Online
Follow Dr. Sasha Shillcutt on Facebook | Instagram | Twitter
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt
Episode 63: Understanding The Enneagram with Dr. Sasha Shillcutt
Episode 96: Dr. Shillcutt on Discovering Self-Love Through Boundaries
As women, we’re pretty much taught by society not to put our own needs and desires first. This leads more and more women to discount and not prioritize themselves. What if I told you it didn’t need to be this way? What if I told you that by prioritizing your wants and needs, you will feel better, stronger, and more capable in all areas of your life? Let’s talk about developing a strategy to stop discounting yourself.
Key Takeaways
- Continue to build the relationship you have with yourself.
- Stop putting yourself in the corner!
The Authentic Clothes Reveal with Edith’s Philly
There are so many moments when you might have discounted yourself. Take a moment and think about when times that you’ve done this. Why did you do it? We discount ourselves for so many reasons, both of our own making and those that have passed on from society.
One of the big reasons we might discount ourselves is by comparing ourselves to others. Imposter syndrome is a very real thing, especially for women physicians trying to balance life and a career in a male-dominated environment.
Stop Discounting Yourself!
You might discount yourself in areas of your life you haven’t even thought of. Any time you don’t hold onto the nutrition standards you’ve set for yourself that serve and honor your authentic body, you’re discounting yourself. Anytime that you don’t feel you deserve even ten minutes of exercise because it’s not long enough, you’re discounting yourself.
In fact, this type of all-or-none thinking is one of the biggest reasons we discount ourselves. We are so conditioned to believe that if we can’t dedicate enough time or if we can’t do something perfectly, there’s no point in doing it at all when that is simply not the case!
Ladies, I encourage you to set boundaries that serve you. I want you to own your space and your needs. I want you to stop discounting yourself! Let’s start a revolution.
Tell me about a time that you’ve discounted yourself in the past. What made you do it? If you were to repeat the situation, how would you change it so that you didn’t discount yourself? Let me know in the comments on the episode page.
In This Episode * When you might have discounted yourself [7:45] * Why we disqualify ourselves [9:15] * When imposter syndrome might come up in your life [9:45] * How you discount yourself when it comes to your nutrition [13:45] * How getting snobby helps you not discount yourself [17:30] * Why all-or-none thinking leads to discounting yourself [19:00] * How to own your space and stop discounting yourself [24:00]
Quotes “When we start to compare ourselves to other people, a lot of times we start believing that this person over here is getting better results than me.” - Dr. Ali [9:28]
“We go into this spiral of completely discounting who we are authentically, the foods that are going to serve us authentically, and we completely have almost an identity crisis.” - Dr. Ali [14:02]
“We compare, we think there’s something wrong, we disturb the relationship building with ourselves, and, ultimately, we’re discounting ourselves.” - Dr. Ali [14:28]
“Every time you invest in ten minutes, you’re bumping yourself right up on the priority list.” - Dr. Ali [18:47]
“You’re doing it because you’re no longer willing to discount yourself with all-or-none thinking. All-or-none thinking will always be one of the biggest barriers when it comes to achieving mental, emotional, and physical optimal health.” - Dr. Ali [19:20]
“Being empowered to set boundaries is how we move away from discounting ourselves.” - Dr. Ali [22:00]
“By owning who you are and showing up for that version of yourself, you will become an authentic leader because there’s only one you.” - Dr. Ali [24:13]
Resources Mentioned Transform 5.0 Enrollment is Open
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 109: Get Snobby with Your Extras
Episode 117: Redefining You
Episode 105: Go All-In On You
Your diet or nutrition plan isn’t getting you the results that you want it to. This is a common complaint among women trying to lose weight or gain muscle. There are usually five reasons why it might not be working – let’s look at them.
5 Reasons Your Current Diet or Nutrition Strategy Isn’t Working
- You don’t actually need a diet
- You’re confused about what to do
- You keep trying a strategy that worked 20 years ago
- You aren’t eating enough
- You’re not willing to be patient
Do You Actually Need a Diet?
When your diet or nutrition plan isn’t working for you, based on the physical goals that you’ve set for yourself, it can feel really disheartening.
The first reason it might not be working is that you don’t actually need to be on a diet! What’s your emotional state right now? It’s important to recognize and process your emotions to successfully lose weight or gain muscle, otherwise, you end up either reacting, thought spiraling, resisting, or distracting yourself, which isn’t a healthy coping mechanism.
The next reason your diet might not work is that you’re confused about what you need to do or which plan is the right one for you. This is where I’d really encourage you to check out an intuitive-based approach to eating.
Your Body Changes as You Age
Is your diet or nutrition plan not working because it’s the same one you’ve been on for the last twenty years? If so, let’s face it - it’s outdated! As you age, your body changes the way it processes, which means you need to change what you’re doing. It can also mean that the cyclical way of dieting has damaged your body’s leptin response and you need to repair that.
You might also not be eating enough. Believe it or not, you need to eat a certain amount of food, especially protein, in order to successfully lose weight. So many women are chronically undereating, which makes weight loss so difficult.
Finally, you need to have patience. Sustainable, long-term, and long-lasting change takes time. Anything worth doing is worth doing in a strategic way that is going to translate into long-term results for you.
How can you choose to be satisfied with where you are right now and choose to still make progress? Be patient. Let me know in the comments on the episode page why you think your diet or nutrition plan isn’t working for you.
In This Episode * How to define your physical goals [3:00] * Why you might not actually need a diet [6:00] * How your emotional state might impact your diet not working [7:00] * What happens when you don’t recognize and process your emotions [8:30] * Why your strategy from 20 years ago isn’t working anymore [16:30] * What happens when you do cyclical dieting over many years [18:00] * What happens to your muscle mass as you age [19:30] * Why you need to eat more protein if you’re trying to lose weight [23:45] * Why you need to allow yourself space to be patient [28:00]
Quotes “Before we can even get to designing a strategy or having a plan, we have to take inventory of our emotional state.” [7:35]
“Sometimes, it’s not about somebody telling you the secret key to getting the results you want, it’s actually diving into that emotional state. How can you be aware of the emotions you are feeling, identify the emotions you are feeling, and then allow them?” [8:59]
“Instead of being confused on diet type, maybe we’re pulling it back and asking: Are you willing to eat when you’re hungry? Are you willing to stop when you’re satisfied? If you want to eat when you are not hungry, are you able to identify the emotion or thought that is driving this desire? That is the basis and starting point to becoming an intuitive eater.” [13:28]
“If we are confusing ourselves, we will not take action. The idea is that we have to make the best decision we can for ourselves with the resources we have at the time, and we have to move on from there.” [15:38]
“There is a range of protein that will be adequate to keep your metabolism humming. Protein is the macronutrient that does impact your metabolic burn.” [24:00]
“Be patient. True change, long-term sustainable change, and long-term strategy is going to take time. It will not happen overnight.” [26:58]
“We have to believe that anything worth doing is worth doing in a very strategic way that is going to ultimately give us long-term sustainable results that amplify and promote our optimal health.” [28:05]
Resources Mentioned Transform 5.0 Enrollment is Open
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 94: Masterpiece and A Work in Progress
Episode 106: Honoring Your Authentic Body
Episode 113: Find Your Forever Food Strategy
Emotional eating doesn’t have to be something negative – it’s really about the way that you process the emotions that lead to your emotional eating. I think we need to reconsider what emotional eating means to us. Let’s unpack the emotions behind emotional eating and strategize ways to survive any scenario where you might be more inclined to eat emotionally.
Survive Any Scenario or Situation Without Emotional Eating by:
- What comes up for you?
- Strategize to be successful
- What are you looking for?
Learned Behaviors and Emotional Eating
Your learned behaviors, such as that glass of wine after a long day of work or overeating at a family function, contribute to your emotional eating habits. Food is very much connected to your emotions, but that doesn’t have to limit what you eat.
I think it’s really important that you learn to process your emotions in a healthy way. That way, you can figure out whether you’re eating because you’re not processing your emotions or whether you’re eating because you are and you’re enjoying the experience.
It’s all about driving a positive response. Do you enjoy the wine or do you feel driven to drink the wine? When you have an emotional response, I encourage you to unpack the emotions you’re having behind it.
Strategize for Success
Some of the most common scenarios that lead to emotional eating are a lack of sleep, alcohol, naturally lower dopamine, or increased stress. But these scenarios don’t have to define your emotional food response.
It’s important to come up with a strategy to help you survive any scenario that comes your way. First, I want you to think of a scenario where you know you eat emotionally - what emotions come up for you?
Then, I want you to develop of plan or strategy to help you process those emotions and work through them without turning to food. Finally, I want you to ask yourself what you’re looking for in the scenario. What is your most desired outcome?
I’d love it if you created a strategy for one scenario where you know you turn to emotional eating. What comes up for you? It would be great if you could share your strategy in the comments on the episode page!
In This Episode * How your learned behaviors and habits lead to emotional eating [0:45] * How to use your emotions to drive a positive response [2:45] * Some examples of specific scenarios that can lead to emotional eating and strategies to cope [8:00] * The importance of a strategy and plan to prepare for specific scenarios [14:00] * Why you need to abandon all-or-none thinking and perfectionism [22:00]
Quotes “The strategy is being very intentional and putting yourself in control to make the decision based on a feeling that is very self-serving. If you’re on edge and you create the learned behavior to pour wine, not so great. But, if you are feeling like wine is part of your life and you love to enjoy a glass, it makes you excited, put it in there and have your wine. Let’s go ahead and use your emotions that will drive you in a positive way to create the cognitive relationship with your food, your body, your other relationships.” [1:51]
“How do we strategize? We have a plan for [any scenario that comes up]. We have a plan and then we give ourselves grace for it.” [14:01]
“Many of us get really anxious about the idea that we might get hungry, but this is what you have to remember. Hunger is not an emergency, it’s going to be fine. The sensation of hunger brain could be uncomfortable if you get really hungry, but it’s okay nothing is wrong. Everything will be fine. We can proceed from there.” [19:06]
“When we think about the emotional eating piece, I like to say that emotional eating is not a bad thing, it’s not our fault. The idea is that when it starts to lead to the negative impact on the relationship with ourselves, our food, our body, our exercise, and others, that’s when we have to intervene.” [23:42]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 121: Emotional Eating Part 1
Episode 114: Emotional Eating, It's Not Your Fault
Episode 87: When Old Thoughts Resurface
At some point in your life, you have eaten emotionally. I think there’s a lot of stigma about emotional eating, but not all emotional eating is negative. Eating birthday cake, celebratory meals, and other happy occasion foods are usually positive! So let’s talk about what constitutes negative emotional eating and the behaviors that might lead you there.
The Behaviors That Lead to Emotional Eating
- Reaction
- Resisting
- Distraction
- Spiraling
Food for Thought: A New Perspective on Emotional Eating
There is a terrible stigma around emotional eating. But the reality is that we’ve all done it at some point in our lives. The real problem comes when we have difficulty controlling our emotional eating urges.
One of the actions that lead to emotional eating is not processing your emotions. Not processing our emotions can manifest in many different ways, but I really want you to understand the importance of learning to process your feelings.
I explore some of the reasons why we so often don’t process our emotions. But what it really comes down to is that whatever it is that distracts you from that emotion that does not feel good, that is going to be one of the ways that you will deal with the emotion. Often, that’s eating.
The Four Behaviors of Emotional Eating
There are four main behaviors that lead you to emotional eating. The reaction is feeling heavy emotions like anger, instead of processing your emotions. Resistance is where you actively resist the emotion, refusing to allow it space to process.
Distraction is usually where emotional eating falls. We distract ourselves from the emotions and feelings we don’t want to process. This can often look like emotional eating, but it could be other distracting or addictive behavior. The fourth behavior is spiraling which is when you choose an emotion that feels more comfortable to experience and stays with those emotions instead.
Finally, I talk about some of the genes that can contribute to emotional eating and your ability to eat only to satiety.
On a scale of 1-10, where are you on the spectrum of emotional eating? I’d encourage you to journal on this topic and see what you can uncover. Let me know in the comments on the episode page.
In This Episode * Why you need to decrease the stigma of emotional eating [2:00] * When emotional eating becomes a problem [3:00] * Why you don’t process emotion [7:35] * The actions that lead to emotional eating [9:30] * How spiraling leads to unprocessed emotions [13:00] * How your genes might impact your feelings of satiety [17:45]
Quotes “Either you believe emotional eating doesn’t affect you or you believe that emotional eating really affects you and has a negative impact. The reality is there is all this room in between, this is a huge gray zone of opportunity to realize that we are all humans. At some point in our lives, we have faced emotional eating.” - Dr. Ali [1:42]
“Whatever it is that distracts us from that emotion that we feel that does not feel good, that is going to be one of the ways that we will deal with the emotion.” - Dr. Ali [11:09]
“Where emotional eating becomes a problem is when it’s going to negatively impact your relationship with yourself, particularly your food, your body, and also others.” - Dr. Ali [19:09]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 114: Emotional Eating, It's Not Your Fault
Episode 110: How Our Genes Impact our Jeans
Episode 113: Find Your Forever Food Strategy
You are worth investing in yourself. That’s what my guest’s final transformation stories come down to. Invest in yourself. Find a group of supportive people who will lift you up and keep you going through the good and bad times. And while you’re at it - make sure to schedule some time for yourself!
Key Takeaways
- You are worth it. You are worth the investment. It’s a pricey program, but you’re worth it.
- Start with scheduling what you want to do each week. Not your job or anything else - schedule your you time. Put yourself first. You come first.
Make Group Programs Work for You
In this third and final installment of personal transformation stories from actual people taking my group programs, we’re hearing from women who want you to invest in yourself. My first guest explains how to get the most value out of a group coaching program.
The key is to make it work for you - whether you’re attending live classes, which we recommend, or catching up on a replay, it really is how you can best fit the classes into your schedule! And schedule them in at the start of your week - schedule you first and slot everything in around you.
Honestly, these programs are so much more than fat loss or weight loss programs. The thought work and mental health aspects are just as, if not more, important and will definitely help you make substantial changes in your life.
Setting Yourself Up for Success
You can absolutely set yourself up for success. A positive mindset combined with the powerful thought work that we go through will help you transform your thinking. You might enter my group programs and not actually have a healthy relationship with nutrition and exercise - we’ll help you change that.
It’s not about how long you go for. You can accomplish so much in just ten minutes! It’s about staying consistent with the changes that you want to make. Do it for yourself.
I truly believe that the key difference in success is having a strong and supportive community around you. That’s the difference in a group program. Group support will definitely help you take stronger steps towards achieving your goals.
Are you ready to make substantial steps toward achieving your goals? Join a group of supportive women physicians! Join the Limitless 2022-2023 Interest List!
In This Episode * How to get the most value out of Transform [3:00] * The power of curiosity [6:30] * How to set yourself up for success [7:30] * How you can transition yourself into loving nutrition and exercise [17:00] * What you can accomplish in 10 minutes [24:00] * What can happen when you have a supportive community to help you achieve your goals [28:00]
Quotes “There’s an enormous amount of content and opportunity to participate live or select the classes that look fun to you.” [10:12]
“My biggest takeaway for people listening to this is that it’s much more than weight loss or fat loss. You actually do not have to have that as a goal at all. That was never my goal, whatsoever, and I was able to have my own transformation, mostly working with the thoughts and the thought work was the best for me.” [17:32]
“More than anything, I have completely changed in every aspect of my life. In my work and my relationships, I was in a really toxic relationship and was able to establish boundaries. I learned that I was important and I was worth it. I was worth this work. My belief is that this works. Doing the thought work works. You can apply it anywhere. Even in some powerful situations like grief or overwhelm or stress, you name it, we can work on this. I believe it.” [26:58]
Resources Mentioned Join the Limitless 2022-2023 Interest List
Find Out More About Limitless
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 119: Personal Stories of Transformation Part 2
Episode 118: Personal Stories of Transformation
Episode 96: Dr. Shillcutt on Discovering Self-Love Through Boundaries
Making transformations in a group setting is more fun and it helps you feel better, faster! This is part two of personal transformation stories from the women physicians in my group programs and they’re sharing the benefits of group coaching, how to practically set and stick to your goals, and why you really do have to trust the process.
Key Takeaways
- Pick and choose what’s right for you: live sessions or replays
- Small changes over time yield huge results
- Prioritize yourself so you can take care of everyone else, too
Group Programs for Physical and Mental Transformations
Group coaching is so much fun! You have such a supportive group of women physicians around you to encourage you to reach your goals faster than if you were going it alone.
But it’s not just physical transformations that happen in my group programs. Mental transformations are a huge part of the journey you’ll go on, especially since we do so much thought work.
Showing up for a group program is also entirely in your hands - you can attend all the live classes or you can watch the replay videos… the most important part is that you’re making regular time for yourself to do this work.
Trust the Process
One of the other biggest takeaways from my group program participants is that what we do isn’t a diet. You’re not put on some strict eating plan at all, instead, we work with a Mindful Macros approach to help you develop your own meal plans, listen to your hunger cues, and see which foods treat your body best.
The process I teach works, you just need to trust it. Once you trust the process, you’ll be more likely to trust yourself, too - because that’s what this is all about. Teaching you the skills you need to trust yourself in whatever you want to do, no matter what goal you’re setting.
You are always worth investing in. Your value is important. You are going to change the parts of your life that you want to change.
How do you make sure you’re making progress toward your goals? Let me know in the comments on the episode page.
In This Episode * How working out with other people is more fun and helps you feel better faster [4:45] * The importance of scheduling time for your goals in your calendar [11:15] * What happens mentally when you realize you don’t have to be on a diet [17:45] * Why you have to trust the process [18:45] * How you learn more about yourself and your thought patterns when coaching with Ali [26:30] * What happens when you believe in your own value [30:00]
Quotes “It was physical changes but it was a lot more mental changes. Once I got the physical stuff down, I started working on those thought distortions and perfectionism. I am really hard on myself, I have high expectations for me. I really had to work on giving myself grace to try to just relax and realize I don’t have to do it all perfectly, I don’t have to solve everyone’s problems and have an answer for everyone that comes into my office.” [5:23]
“I don’t have to have all the answers right now. I can still learn and make really intentional choices. When I really work on the thought work, that’s where the magic is. I have the power to transform my life and make it into whatever I want it to be.” [6:21]
“Trust the process. It really does work if you do the process and the thought work, you are going to change parts of your life that you want to change.” [18:58]
“I got to a place where I truly trusted myself. I not only trusted Ali and this Mindful Macros program, but I trusted myself. I was able to develop my own meal plan and truly listen to my hunger cues, see which foods actually do right by me. The concept of eating whatever you want, that there are no bad foods, was mindblowing to me, it’s a very different mentality. What I was looking for before, I didn’t quite find here, but I found so much more.” [28:21]
Resources Mentioned Join the Limitless 2022-2023 Interest List
Find Out More About Limitless
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 118: Personal Stories of Transformation
Episode 105: Go All-In On You
Episode 104: Capability + Commitment = Transformation
When women come together, transformation happens. That’s what I love about my group programs: they’re full of women physicians who support, uplift, and encourage each other through all of the ups and downs that come with any kind of transformation journey. This is part one of a three-part series where I speak to some of the incredible women in my group programs.
Key Takeaways
You are enough just as you are.
You’re worth it and you are enough.
A Supportive, Uplifting Community
It’s so common as teenage girls to want to be the thinnest, skinniest version of ourselves. But what happens when that’s not your natural body type? When you first start on a transformation journey and start to build muscle strength, you will likely put on a bit of weight.
The support from other women physicians is incredible. When this happened to one of my program participants, she heard a resounding, “Its muscle, let it go!” from the rest of the women physicians. This is the type of support and encouragement you get with my group programs.
Instead of worrying about the weight you’ve gained, I encourage you to start feeling curious about what your body can do, instead. Be curious and find joy in your authentic body instead of trying to change it to be something it’s not.
Transformations Take Time, but You’re Worth It
Body transformations don’t happen overnight. They take time, dedication, and the will to not give up when you don’t immediately see results. One of the biggest takeaways from my programs is that the journey IS happy! Embrace it!
Part of the journey is finding joy in the grey zone and knowing that there are so many more transformations happening than just the physical ones you can see.
Invest in yourself. See your worth. Embrace who you are. You are worth it!!
Do you have any questions about working with me? Let me know in the comments on the episode page!
In This Episode * The power of a supportive community [7:00] * How to feel curious and joy in your authentic body [9:30] * The power of curiosity [10:00] * How long it takes to see results when you’re making a body transformation [12:30] * How being in the grey zone helps you be successful [15:00] * What you can work on outside of physical exercise 17:45] * What happens when you realize that the journey is the happy [21:30] * What happens when you invest in yourself [22:30] * The power of embracing who you are [32:00]
Quotes “When you are a perfectionist and a young female and you think everyone’s looking at you, you’re like, ‘be smaller, be tinier, be smaller.’ I’m just not inherently an ectomorph or a small human. I’m about average in build but I put muscle on very quickly. Muscle weighs quite a bit, so it doesn’t matter what your body composition is if you’re tied to a number on a scale.” [4:36]
“Maybe I can really start to love myself for who I am rather than constantly battling whatever image I have ingrained into me about how I should be small or thin or skinny or tiny or some weak damsel in distress. I’m really comfortable carrying things by myself.” [8:58]
“On my own, my focus is trying to spend more time in the present moment, accepting and non-judging, and working on meditation and mindfulness. But when I work with Ali, I take to the next step. Nobody’s perfect. I still have millions of thoughts every day that take me away from the goals I have and want to achieve, but when I bring those to Ali, she helps me redirect and refocus.” [13:52]
“I had friends, I had family, I had lots of success, and I even had lots of happiness, but I had trouble truly embracing joy. I told myself for so long that ‘I’ll be happy when.’ I was always trying to reach the next goal, being on that hamster wheel, constantly feeling that this was my reality, instead of learning the most important thing that I have learned in my time with Ali. The journey is the happy.” [21:01]
“I’m worth it and I’m enough. Sometimes those are hard words to believe, but I still keep saying them.” [27:13]
“Isolation is super common with women physicians, we feel like we’re alone. The community that Ali builds proves otherwise.” [21:33]
“When you invest in something for yourself, you’re doing it for all the people that you love because you’re committing to being the best version of you. That’s when you can really embrace all the joy and all the things that you have in your life.” [33:56]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 100: Wisdom from my 32-Year Self-Experiment
Episode 108: Dr. Weili Gray on Embracing Her Ectomorph Body Type
Episode 107: Optimal Health Challenge Pearls
You can redefine yourself at any time. It’s a process of rediscovery and self-awareness that lets you truly step into yourself and be yourself authentically. I’m breaking down the necessary steps along this journey, starting with actually identifying what your priorities are.
How to Redefine Yourself
- Look at your priorities
- Give yourself permission to allow your priorities to shift and change
- Create space to make changes
- Pulling back or adding on priorities
- Show up as yourself authentically
Priorities and Your Identity
Your priorities are a vital part of your identity. The way you structure them, order them in importance, and connect with them all help to make up parts of who you are. But when you’re ready to redefine yourself, you need to look at all of your priorities to see how to shift and change them.
Step two in your redefinition is changing the weights of your priorities - and giving yourself permission to do so. Changing what priorities to focus on – whether you’re taking some responsibilities away… or adding new ones in! – is daunting. But you can do it1
You owe it to yourself to honor and separate all your different roles. Once you’ve started doing this, you can more easily step into who you authentically are!
Redefine Your Authenticity
Next, you need to create space in your life to start making these changes. Your priority restructuring might include adding new ones or you could be taking some away – or both. Regardless of what changes you’re making, having the space to restructure is essential.
The most important thing you need to understand is that each step you make to restructure, redefine, and rediscover is a step towards living as your authentic self.
And when you’re showing up as your authentic self, you become more peaceful, more content, and more sound. You’re living your life in a way that feels better to you – and that means that everyone around you will benefit from your elevated state of being.
What priorities are you ready to shift? What steps to redefining yourself will you take right away? Let me know in the comments on the episode page.
In This Episode * What it means to redefine yourself [2:00] * The relationship between redefining yourself and rediscovering yourself [3:30] * How redefining your priorities is a form of redefining yourself [4:15] * The importance of honoring and separating all your different roles [8:00] * Why whether you’re adding or taking away priorities, you still have to restructure [14:30] * How redefining yourself relates to authenticity [15:30] * When it’s okay to add more priorities into your life [18:00]
Quotes “Redefining you could actually look a lot like you stripping away some of the things that currently exist in your life.” [2:30]
“What I found was that I needed to rebalance and reshift my priorities, and because of that, everybody benefits. If I am more peaceful, more content, more sound, if I’m redefining my life in a way that feels better, everyone will benefit because the way I show up is going to be so much more elevated.” [8:38]
“We still have to be very clear that our priorities are very important and how can we strategize them in a way that’s going to allow us to go to that space that feels very authentic to us.” [15:12]
“Sometimes we have to pull back to move ahead and sometimes we have to add on to move on. Remember, we’re always reevaluating because this can always be changing.” [25:04]
“We can only control how we show up. This whole evolution, which I plan to continue, is this process of evaluation and awareness, pulling back, pushing ahead, staying put, and shifting things. That’s why I say that everything is truly within your reach. It just takes a little bit of space to think this through so you can be very thoughtful and careful as you proceed ahead.” [27:45]
Resources Mentioned Jump Start and Jump Start Your Genetics
Make sure to follow me on Instagram to keep an eye out for my upcoming announcements!
July 25: Evolve Announced
July 30: Emotions & Emotional Eating Day Announced
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 115: Pull Back to Move Forward
Episode 105: Go All-In On You
Episode 110: How Our Genes Impact our Jeans
This is a tribute to my brother, Dr. Christopher, who is getting married! I wanted to talk about heroes in medicine and what makes someone a hero. My husband, Mark, joins me to spill all the good stuff about Chris, we talk about the qualities of a hero, and how you might actually be your own hero!
The Qualities of a Hero
- Self-Awareness
- Openness
- Curiosity
- Taking Your Time
- Knowing What You Want
- Tenacity
- Passion
- Setting Boundaries
The Qualities That Make a Hero
My brother is a hero, so to celebrate his upcoming wedding, I want to talk about all the qualities that make him a hero. First, he is so self-aware, and this means that he is able to make decisions confidently - both personally and professionally.
His inquisitiveness is another quality that makes a hero. I think this is especially beneficial in medicine because it means he’s always asking questions and wanting to get to the root cause of a problem. He has and will continue to diagnose patients because he doesn’t give up.
This leads me to his stubbornness! Being stubborn is often thought of as a negative quality, but in Chris’s case, it’s such a good thing. He’s tenacious and steadfast - and has saved many, many patients' lives!
Being Your Own Hero
We can’t talk about the qualities of Chris the Hero without talking about his openness and neutrality. This non-judgemental approach to life serves heroes and helps to create deeper conversations. Similarly, curiosity allows heroes to ask more questions and explore more.
Something I’ve especially learned from my brother is how to set and maintain good boundaries. Knowing your limits allows you to provide the best service possible. Boundaries are also super important when you’re as close to your family as Chris is!
But what if you don’t have someone in your life who meets those hero qualities? Especially as women in medicine, we don’t often have a role model who does the exact same things that we do. Ladies, this is when you can step up and be your own hero - you are incredible!
Who are your heroes? Tell me about them in the comments on the episode page and why they inspire you so much!
In This Episode * How your inquisitiveness is a hero quality [5:00] * How your self-awareness can impact others [6:15] * The power of being open and neutral [7:00] * How your curiosity can make you a hero [7:15] * How stubbornness can actually be a good quality [10:45] * What can happen when you’re close to your family [17:00] * What it means to be your own hero and role model [19:00]
Quotes “One of the things that stands out for me in terms of a hero is somebody that is strong enough and self-aware enough to know who they are so that they can view others in a really clear light and in a neutral space without judgment.” - Dr. Ali [6:13]
“He is okay to speak his mind. He does not care what people think about him. He is okay with other people being wrong about him. I think it is what has given such the ability to live such a unique and full life.” - Dr. Ali [13:46]
“You might be your own hero because you might not have somebody who is doing exactly what you’re trying to do. A lot of times we judge ourselves based on these other heroes we have, but not having a hero that you can replicate off of.” - Dr. Ali [18:52]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 105: Go All-In On You
Episode 109: Get Snobby with Your Extras
Episode 94: Masterpiece and A Work in Progress
How can you make changes in your life and focus on new areas when you have all these other things going on? I know how overwhelming this is, but it doesn’t have to be. The trick is finding places you can pull back in so that you can move forward in other aspects of your life. Let’s talk about evaluating your life, setting goals, and sticking to your new boundaries.
How to Pull Back to Move Forward
- Reflect on what areas feel heavy
- Check-in weekly on how different areas of your life went
- Determine what your primary goal is and focus on that
- Stick to your boundaries
Pulling Back to Move Forward
I get it, life can be totally overwhelming. You want to make changes in so many areas, but you can’t see how to actually go about it. I want to ask you, what would it look like if you did pull back in your life? What if things could be different, maybe better, by doing something different or by doing the same things with less intensity?
Think about your life from a different perspective and what could come of it. I like to do this by checking in with myself weekly. What went well? How did it feel? Are there areas where you feel you didn’t put your best in but that’s actually the area you’d like to focus on?
Once you’ve identified where your goals and priorities lie, you can start pulling back in the areas of your life that aren’t best serving you – whether right now in this moment or long-term.
The Importance of Boundaries
The next piece is setting some boundaries. These boundaries are both with yourself and with others. The most important part of this step is actually sticking to those boundaries… it’s all too easy to let them fall by the wayside to people please or because you, temporarily, think it will be easier to break them.
By setting boundaries you are saying what you really want. Saying what you want lets you take the appropriate action, allowing you to show up for what you want. This whole process helps you respect yourself more. It helps others respect you more. You will start to respect others more. Essentially, you’re teaching others how to treat you.
Spend some time reflecting on your life. What feels heavy? Do you need to pull back to move ahead? What does that look like for you? Let me know in the comments on the episode page.
In This Episode * Why you need to honor other people’s boundaries [6:30] * How to do your week-long check-in [9:30] * What it means to pull back [11:30] * How to move ahead towards your primary goal [16:30] * What happens when you balance pulling back and moving forward 21:30] * The importance of setting boundaries with yourself [23:00] * What happens when you say, ‘No’ [25:00]
Quotes “How can we evaluate the expectations? Not that we expect less, I’m not saying that all of a sudden we should just start doing nothing and setting the bar really low, but evaluating the expectations and learning the specific thoughts we tell ourselves that make our job feel really heavy.” [11:40]
“I love that question: How often do you say, ‘yes’ and regret it versus how often do you say, ‘no’ and regret it? Most of us would say, ‘yes’ and regret it before we would say, ‘no’ and regret it. It’s interesting.” [24:07]
“A lot of times when we really say what we want, and we take action that shows up for what we want, we can respect ourselves way more, we can respect others way more, and others will respect us move because we are teaching others how to treat us.” [25:44]
Resources Mentioned Jump Start with Ali
email: mazzy@lifecoachingforwomenphysicians.com
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 105: Go All-In On You
Episode 111: Dr. Erica Howe's Walk Down The Hall of Strategy
Episode 107: Optimal Health Challenge Pearls
If you’re an emotional eater, I want you to know that it’s probably not your fault. There are so many different factors that can determine why you might be more inclined to emotional eating - one of the big ones is your genes! Let’s talk about how your genes impact your eating habits, the power of your mindset, and how to develop a strategy that works for you.
The Gene Variants That Might Impact Your Eating Habits
- ANKK1 Gene: This gene impacts your dopamine levels and directly correlates to your emotional eating capacity
- COMP Gene: This gene controls your dopamine levels, if you have a gene variant, you will naturally have lower dopamine
- OXTR Gene: This gene is your empathetic gene. If you have the variant, you are more thin-skinned and your emotions will run higher
- MC4R Gene: This gene controls your satiety, and your ability to feel fullness. If you have the variant, you are more susceptible to overeating
- CLOCK Gene: This gene controls your hunger signals. You might have a variant in this gene if you don’t feel hunger for a while but want to overeat at night
What Makes You Eat Emotionally?
When you’re an emotional eater, your eating habits are more connected to how you’re feeling and your emotional feelings about food. Compare this to a non-emotional eater who literally just thinks of food as fuel - meaning they can easily stop eating when they’re full.
What’s the difference? It all comes down to your genes. There are certain genes that directly link to your eating habits, emotional connection to food (and others), and even your satiety. If you have any of these gene variants, I want to assure you that you’re not a lost cause… It's all about developing a strategy and getting tools in place to help you succeed.
Combating Your Genes with Strategy
So while these gene variants can impact your dopamine receptors and those connections to your emotional eating capacity, your satiety and hunger signals, and even your empathetic response to others, they don’t have to control you.
And honestly, it is so empowering once you realize that these things aren’t your fault. Your mindset plays such an important role in how you approach your eating habits. Plus, knowing everything you’re working with will help you develop a true, compassionate love for yourself and all your personal nuances.
I encourage you to have your genes tested. It provides you so much information and empowers you to develop strategies that actually work for you. Then, I’d love to work with you so we can develop a plan to work with your unique physiology! Find out more about my CME-accredited Jump Start program.
In This Episode * The difference between emotional vs non-emotional eating [4:15] * How your genes might make you an emotional eater [5:30] * What happens when you realize emotional eating or satiety is not your fault [15:15] * What strategies and tools help you understand satiety in your own body [17:00] * Why mindset matters even when your genes play a role in your eating habits [19:00]
Quotes “The good news is that even if we have that gene variant, all that means is it predisposes us to have emotional eating. It doesn’t mean that you have to remain an emotional eater. We just have to help you target your neuroplasticity in a way where food doesn’t feel as powerful.” [5:55]
“Just by having the awareness and giving ourselves compassion for, ‘this is not my fault, this is just how my genetic code showed up,’ it’s empowering. It changes everything.” [15:04]
“Bringing up all of these different genes and variants and knowing how they play out is so crucial to understanding yourself and to also meet you where you are.” [18:22]
“If we aren’t aware of all the different nuances that we have, having that ultimate, true, compassionate love for ourselves will be more difficult, in my opinion.” [19:25]
“The emotional eating component can really be helped by gaining an awareness and then putting in strategies that aren’t restrictive.” [21:08]
Resources Mentioned Jump Start with Ali
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 110: How Our Genes Impact our Jeans
Episode 113: Find Your Forever Food Strategy
Episode 107: Optimal Health Challenge Pearls
Creating a following a long-term, sustainable eating plan, especially when it includes losing weight, doesn’t have to be an impossible journey. It’s all about working with three key strategies, finding the best long-term strategy for your body and goals, and knowing when you might want to be flexible or choose a different plan for different periods of your life.
Key Takeaways
3 Nutrition Strategies for Sustainable Weight Loss
- Intuitive Eating
- Mindful Eating
- Macro Counting
Strategies for Sustainable Weight Loss
Long-term, sustainable nutrition is possible. Weight loss is within your reach. And finding a solution to your eating habits is a very realistic goal. It comes down to picking the right strategy for you, your body, and your goals… and then knowing when you need to change it up.
One thing I really want to stress is that once you lose more than 10% of your body fat, you need to reevaluate and recalculate your weight loss strategy. If you don’t, you will actually be eating in either surplus calories or in maintenance mode - neither of which will let your body lose weight!
First, I talk about Intuitive Eating. Intuitive Eating is the right strategy for you if you are working towards healing your relationship with your body and with food. With Intuitive Eating, we have to talk about satiety and the satiety gene, MC4R, which might make it harder for you to determine your own satiety.
Tracking or Estimating Macros for Empowered Eating
The next strategy I discuss is Mindful Eating. Mindful eating uses a flexible macro-based approach that lets you use your best estimates of the food you eat. I find it helpful to track your food for a few days so that you can get a good idea of what each portion looks like. I also talk you through the ratio I use for protein, carbs, and fat.
The final strategy I look at is full-blown Macro counting. Macro counting isn’t for everyone as it does take time and dedication to ensure you’re tracking your food correctly. But when it works, it works well and I find it very empowering to be in control of your food.
My final thought, however, is that I think weight loss works best when you use a combination of all three weight-loss strategies. If you need a more flexible approach, like you’re going on vacation, switch over to intuitive eating. If you need something a bit more structured, head into macro counting. The bottom line is that the way you eat should make you feel good and empowered and that it’s sustainable!
How have you tried to lose weight in the past? What worked or didn’t work for you? Which of these three strategies do you think sounds the most sustainable for you and your goals? Let me know in the comments on the episode page!
In This Episode
- How to manage a long-term, sustainable eating plan [3:30]
- What happens if you lose more than 10% of your lean muscle mass at once [5:15]
- Who intuitive eating is good for [7:30]
- What you need to know about satiety and the satiety gene [9:30]
- The difference between mindful eating and intuitive eating [12:30]
- How to calculate your protein goal [16:00]
- How macro counting can be empowering [24:00]
- How to use all 3 nutrition strategies to support your nutrition through every stage of your life [30:00]
Quotes
“We won’t decrease our Basal Metabolic Rate as much if we maintain our lean muscle mass because lean muscle mass is more metabolically active.” [5:00]
“When we’re committing to intuitive eating, our goal is going to be one of the more compassionate goals. Finding love for our body, finding love for our food, and really being one in mind and body.” [7:15]
“If we have trouble with satiety, we can actually calculate our macros just to see what our body would require to be where we currently are, and then we can see how much food that is. Then our brain can see how much food that is so we can get more of an advantage when we’re figuring out when satiety would likely happen.” [11:41]
“Macro counting is a way for me to discover the most accurate data on what works, as I compare it to my primary goal, and what doesn’t work.” [25:25]
“Macro counting is reserved for those who like to work their mindset with it. There will be some struggles. If you are doing/counting/tracking/following them, it is an extra step of effort. It’s more of a layer. If you believe that it’s impacting your time and that you’re giving up a lot to do it, and then you don’t see the results you want, potentially you will be frustrated. But, if we think about it this way, what if the results you’re getting with the data you’re inputting are what they are, and all you have to do is input different data for different results, things change a bit. Macro counting becomes much more neutral.” [29:24]
Resources Mentioned
Join the Waitlist for Jumpstart
Find Life Coaching for Women Physicians Online
Check out the full episode page here
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 68. Siobhan Key on Sustainable Weightloss
Episode 110. How Our Genes Impact our Jeans
Episode 79. Do More of What Works
Your health is literally your wealth and Dr. Erica Howe joins me again to talk about how her life changed after her cancer diagnosis. We talk about the power that comes from a community of supportive women, the importance of baseline fitness, and why we’re ditching diet culture for good.
Key Takeaway
Find a community of women who will support you through all the good and the bad. Find those people who will lift you up when you need support and who will cheer with you as you celebrate. Find your people.
About Dr. Erica Howe
Dr. Howe is a board-certified Hospitalist and a nationally known educator, wife, and mother to three crazy kids. As a prolific speaker and lifelong advocate for improved wellness in medicine, she has given hundreds of talks both nationally and internationally on topics like conflict management and boundary setting.
In 2018, she founded the Women Physicians Wellness Conference—a 3-day event hosted in Aruba, Grand Cayman, and Amelia Island exclusively for women physicians--as a way of bringing them together to share their struggles and their strategies for success.
She believes that women are stronger together and wants to inspire them to find the courage, clarity, and community to succeed on their own terms, instead of someone else’s.
The Power of a Community of Women
Dr. Erica Howe opens up about her breast cancer diagnosis and how this impacted every aspect of her life. She explains how she was so nervous to tell anyone about her diagnosis, but that when she did open up, she received an outpouring of love and support from her community.
It was her community coming together to support her through these dark days that kept her going. We are stronger together, always. Showing up for each other, whether to support through the hard times or help celebrate the good, is such an important part of sisterhood.
This experience solidified Dr. Howe’s decision to go to her Women Physicians Wellness Conference just a few short weeks after her surgery. She shares that while, at first, she wasn’t able to participate in much of the exercise portion of the experience, she was eventually able to join us at the end of the trip.
Exercise Can Help You Recover from Illness
Your health is the most important thing in your life. We all come to this realization sooner or later - and your baseline fitness will help determine how well you recover from surgery. Dr. Howe talks about how she is so over fad diets; she’s all about lifestyle changes from now on. As Dr. Howe prepares for her next surgery, she’s building up her fitness and wellness habits so that she can heal and recover quicker.
One motto that’s really helped Dr. Howe, as well, is to only look to The Next Best Decision. This mindset has really helped her keep focused on what’s important and helps her navigate all the difficult decisions she needs to make.
Finally, we talk about how exercise is important for more than just our physical health. It’s directly related to our mental health, healing abilities, and more.
Do you have a circle of women around you that you can rely on? If not, I’d encourage you to seek out women and start building your support system. Maybe we’ll see you at the Women Physicians Wellness Conference? Let me know in the comments on the episode page how you’re nurturing your relationships with other women.
In This Episode * How women physicians can support each other through difficult times [8:00] * Why community support is so important [11:30] * How to start exercising after surgery [18:00] * The importance of putting lifestyle changes over fad diets [20:00] * How your fitness level can help you recover faster [21:00] * The power of ‘The Next Best Decision’ [23:15] * The connection between your mental and physical health [23:45]
Quotes “They don’t have a guidebook they give you when you get cancer that says, ‘this is how you tell everyone. This is what you should do next.’ So I just posted it and the community came and circled around me in such incredible ways. To this day, it just warms my heart so much to think of how we, as women physicians, can support each other in these dark moments.” [7:55]
“It just speaks to our community and how incredible we are. We are stronger together. We’re all going through things, we all have major life events entering and exiting our lives, and we’re all going through different things at different times. We can be stronger together. We can show up for each other. It doesn’t have to be sitting at someone’s bedside for five days; it’s those little things that just help push us all forward and help us all rise together.” [11:26]
“I just felt overwhelmed with everything that had happened and all the changes. Ali said to just start walking. Just walk. Get my steps in every day. People completely underestimate how powerful that is.” [18:24]
“There is more than having a nice shape to your body. There is the privilege of strength, of being able to get up on your own, of not having to rely on somebody else, of being able to walk by yourself. I’m now coming at it from the mindset of needing as much strength, stamina, and endurance as I can get so when I have surgery a second time around, I can recover faster.” [21:05]
Resources Mentioned The Women Physicians Wellness Conference
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 111: Dr. Erica Howe's Walk Down The Hall of Strategy
Episode 96: Dr. Shillcutt on Discovering Self-Love Through Boundaries
Episode 90: Transformational Conversations with Dr. Linda Street
If you’re feeling burned out and overwhelmed, you are not alone. Women physicians across the country have so much pressure, both in the clinical setting and at home, and it is so important that we start talking about it. Dr. Erica Howe, Physician and Founder of the Women Physicians Wellness Conference, joins me to talk about how she dropped her facade, started talking about how she’s really feeling, and created something incredible for women physicians.
Key Takeaways
- Use your burnout and frustrations to spark conversations with other women in your workplace.
- You are not alone. If you’re feeling like this, other women are, too.
About Dr. Erica Howe, MD, FSHM
Dr. Howe is a board-certified Hospitalist and a nationally known educator, wife, and mother to three crazy kids. As a prolific speaker and lifelong advocate for improved wellness in medicine, she has given hundreds of talks both nationally and internationally on topics like conflict management and boundary setting.
In 2018, she founded the Women Physicians Wellness Conference—a 3-day event hosted in Aruba, Grand Cayman, and Amelia Island exclusively for women physicians--as a way of bringing them together to share their struggles and their strategies for success.
She believes that women are stronger together and wants to inspire them to find the courage, clarity, and community to succeed on their own terms, instead of someone else’s.
The Power of Dropping the Facade
Dr. Erica Howe is one powerhouse of a woman, but it wasn’t long ago that she felt burned out, overwhelmed, and frustrated. It became rote for her to say she was fine whenever a colleague asked, even though that isn’t how she felt. One day, Dr. How decided to drop the facade and be honest with how she truly was.
What happened next changed the course of her life. After dumping all her emotions on her colleague, her colleague replied, “me, too.” She wasn’t alone; other women had the same overwhelmed frustrations and they, too, were just barely holding it together.
Dr. Howe explains how she turned this Hallway of Shame into the Hallway of Strategy by talking to other women physicians. They started sharing advice on how to cope with the overwhelm, and each time this happened, Dr. Howe’s mindset shifted. It was time to take action.
Creating Change Through Burnout
Based on these conversations and using her extensive knowledge from working in the hospital, Dr. Howe decided that more women physicians needed to have access to these helpful words. She decided to start The Women Physicians Wellness Conference.
Dr. Howe explains the process she went through starting with shame, and that hallway, to taking risks and developing a strategy to create something new. She now helps so many women work on their professional and personal goals.
Dr. Howe is a great example of stepping into a new role in the face of severe burnout!
Are you feeling burned out and overwhelmed? My friend, you are not alone. If you can’t make it to The Women Physicians Wellness Conference, I really encourage you to start talking to the other women in your workplace about how you’re feeling. Let me know in the comments on the episode page how this process goes for you!
In This Episode * What happens when you stop putting on a facade [5:30] * The power of sharing your experiences with other women physicians [9:00] * How to take action through thought shifts [11:30] * How to use your existing knowledge to create something new [20:00] * The process of embracing shame, risk, and strategy [24:00] * How your leadership skills can develop out of a place of burnout [25:30]
Quotes “In that minute and thirty-seven-second walk, instead of a Hallway of Shame, I unloaded. She said two really powerful words to me at the end of my brain dump on her. ‘Me, too.’ This was so powerful to me.” [6:32]
“If at the end of your life, are you going to look back on this moment and say, ‘I just wish I had done it?’” [14:40]
“There is something super powerful about putting an out-of-office reply in that says you are had left the country.” [17:39]
Resources Mentioned The Women Physicians Wellness Conference
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 105: Go All-In On You
Episode 97: Prepare to Relax: A 6-Step Strategy
Episode 64: Showing Up for Your Future Self
Your genes show you so many interesting things about yourself and your health, but they don’t have to define you. I’m sharing with you how some of my specific gene markers show me where I am predisposed to certain responses and how knowing this can help me create a better health and wellness strategy.
How to Use Your Genes for Optimal Health
- Figure out your stress response
- Optimize your stress management
- Understand how you’re predisposed
- Create a smarter strategy based on your predispositions
Gene Analysis and Your Health
It was really interesting for me to discover, through my gene analysis, that my body is actually predisposed to have a heightened response to stress. This means that when I approach a stressful situation, my heart beats faster, my breathing shallows, and the cortisol rushes through my body.
This also means that hard and fast exercises, like HIIT or daily strenuous workouts, don’t work for me. My body ends up surging cortisol and adrenaline, which in turn means that I end up feeling in fight or flight mode - and holding onto the fat that I’m actually trying to lose. Knowing this about my genes helps me curate my workouts to not trigger my body’s stress response.
Another great example from my genes is understanding that I’m actually predisposed to binge eating! I also have the gene which means my hunger and full cues aren’t as noticeable. You can see how this could cause weight gain!
Redefining Your Predisposed Genes
However, knowing what I know now about these genes has actually helped me develop a smarter strategy when it comes to my health, fitness, and wellness routine.
I can’t change my genes, but I can change my lifestyle. And that’s exactly what I did. I developed strategies and methods to help me rely on them, such as knowing what a normal meal for my body size and type should look like, instead of my non-existent hunger cues.
My genes don’t define me - and yours don’t define you. It’s about understanding what you’re predisposed to and figuring out a strategy that helps you work smarter for your body.
If you’re interested in learning more about how to use your genes to better support your health and wellness routine, I’d love to have you on my upcoming course. It’s currently in development, so please register your interest and I’ll be in touch when I have more details!
Genetic Health Analysis Group - Interest List
In This Episode * How your genes might predispose you to heightened stress response [8:00] * What happens to your exercise routine when you understand your body’s response to stress [10:00] * How your genes might predispose you to impulse and binge eating [19:00] * Why knowing your genes can help you redefine your health goals [24:15] * How to use your genes to create a smarter strategy [24:30]
Quotes “Our genes, whatever they tell us, are not a good or bad thing. It’s a thing. With the information we have from our genes, we can move forward in a way where we can work smarter, not harder, and have a lot more self-compassion.” [5:14]
“I can’t change my genes, but I can change my lifestyle.” [12:00]
“This did feel hard because that was my predisposition, but I did it anyway. If I can do that, imagine the other things I can do. And if I can do this, knowing that I have this gene, imagine all the other genes that can give me information that I can then go ahead and optimize how I can care for myself and my health.” [21:02]
“Having the knowledge is power, but we still get to decide how we pursue the lifestyle. These genes do not define us at all.” [24:18]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 103: You Did Not Fail
Episode 106: Honoring Your Authentic Body
Episode 105: Go All-In On You
Get snobby with your extras. Indulge in that dessert, drink that cocktail, and indulge in that bread… but only if it’s really, really good and worth it. Nothing is off the table as long as you believe it’s worth it. I want you to get snobby with your extras to improve your relationship with food.
Show Up for Your Authentic Body By
- Understanding where you are on this journey
- Deciding when you get to be snobby with your extras
- Transfering your new boundaries to other areas of your life
- Saying no to the things that serve you
- Saying yes to the things that do serve you
- Finding your 20/80 balance
Be Snobby About What You Eat
Intuitive eating is so much more than eating whatever your body craves without healing your relationship with food. The first thing you need to do is really define your nutrition strategy, and with this, figure out where you are on your health journey.
In fact, I’d really encourage you to do the mindset work before embarking on any kind of health journey. When you do this, you can start to unpack your relationship with food, what you want to achieve from your journey and the best methods that work for you and your unique body.
Once you’ve figured that piece out, you get to be snobby with your extras. I like to break foods down into always, sometimes, and rarely foods - it’s those “rarely” foods that I like to think of as extras. Nothing is off-limits in your eating plan, but I want you to think whether what you’re about to consume is really worth the space in your day.
Apply Your Snobbiness to the Rest of Your Life
Choosing to be snobby with your extras takes a bit of self-control. It’s so easy to allow yourself to eat whatever you want to do, but I want you to really enjoy what you’re eating. If you’re not enjoying it, it doesn’t taste good or make you feel happy, why are you eating it?
When you do this, I know you’ll feel empowered. You’ll feel strong and capable and able to choose food that makes your body and mind feel good.
When you’ve got your snobbiness down regarding your food, I encourage you to apply your new boundaries to the rest of your life. You’ll find it so much easier to set and stick to your new boundaries when you’re already practicing them with your eating habits.
How are you snobby with your food? What foods do you really save your snobbiness for? Let me know in the comments on the episode page.
In This Episode * What happens when you define your nutrition strategy [3:00] * Why it’s so important to do the mindset work before starting a macro-based eating plan [6:30] * How being snobby with your extra indulgences helps you show up for your authentic body [13:30] * How to mindfully choose whether you want to eat something [17:00] * How being snobby with your extras can make you feel empowered [21:00] * What happens when you transfer your snobbiness to other boundaries in your life [23:00]
Quotes “Intuitive eating is a strategy to heal your relationship with your body. To heal the relationship with food. There can be a secondary effect of body fat loss through intuitive eating but we have to unmarry ourselves from the result of body fat loss if we want to really utilize what intuitive eating was meant to do.” [5:01]
“Food does affect us. We have to be really keyed into what foods work for us and what foods don’t work as well for us.” [12:13]
“When you get snobby with your extras, you’re really showing up for yourself. What you’re doing is saying that there are no bad foods, all foods are allowed, but you get to decide what gets to go into that fine masterpiece of a body.” [14:34]
“If we can be mindful eaters and really decide if something is worth it or not, be prepared, you are going to turn down a lot of things.” [17:50]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 95: Choosing Health Not Diet Culture
Episode 106: Honoring Your Authentic Body
Episode 98: 5 Obstacles Preventing Us From Achieving Sustainable Fat Loss
Having a growth mindset, prioritizing strength training, knowing your body type, and practicing regular self-care are the keys to taking control of your life. I’m joined by Dr. Weili Gray, a sleep and lifestyle physician who recently took one of my programs, to talk about the benefits she’s seen in her life since adopting my recommended practices.
Key Takeaway
Prioritize your self-care to improve all areas of your life. What do you do for your health, fitness, and well-being?
About Dr. Weili Gray
Dr. Weili Gray is a board-certified sleep, integrative, and lifestyle medicine physician who practices in Vermont. She is also a Registered Life Planner and the founder of Dare to Dream Physician, where she offers life planning and hosts a weekly podcast.
The Importance of Body Types and Strength Training
I’ve just met Dr. Weili Gray, but honestly, I feel like I’ve known her for a long time. What I love most about her, and it’s evident in this conversation, is how much she values her self-care. She also has a growth mindset which helps her continuously develop herself, her life, and her goals.
Dr. Gray says that she never used to prioritize strength training, but now that she does include it in her movement routine, she’s seeing the benefits across her life. Not only did she learn about the importance of strength training during my program, but Dr. Gray also learned about different body types!
She really stresses how much her knowledge of her own body’s needs developed when she started understanding the different body types out there. She also learned that actually making time for exercise is so beneficial to her as an ectomorph, the naturally slender body type.
Prioritize Yourself for More Control in Your Life
Dr. Gray explains why she prioritizes investing in herself. She says that it makes her a better person all around - she feels she improves in her roles as mom, wife, and physician when she practices self-care and puts her own needs first.
When she practices regular self-care, including her four days of exercise, Dr. Gray says she feels more in control of her life. She’s less stressed and better equipped to focus on everything she has going on. Dr. Gray also explains how she includes her family in her self-care routine and helps encourage their health and wellness, too.
Finally, we talk about the importance of adopting a growth mindset. It’s fine to know this stuff in principle, but to actually put it into practice takes dedication and a desire to grow as a person.
Have you adopted a growth mindset to improve your life? How often do you include your self-care practices in your routine? What do you do? Let me know what works best for you in the comments on the episode page!
In This Episode * How strength training is a tool for wellness [4:45] * The impact of learning about different body types [6:00] * What happens when you make time to exercise [9:00] * How investing in yourself impacts your goals and plans [18:00] * How practicing self-care helps you feel more in control of your life [19:45] * What happens when you include your family in your self-care journey [21:30] * The importance of adopting a growth mindset [27:00]
Quotes “What I learned and solidified in your program is that running is great, it’s good to move your body. Any kind of movement, even walking, as you say. But that’s not enough. It doesn’t address all the muscle groups. This was my lightbulb moment. This is my new step. I’m going to uplevel myself as an athlete. Not only am I going to be a runner, but I’m also so excited that [strength training] is going to be my goal!” [16:11]
“I already feel that I am a better person. I’m a better mom, I’m a better wife, I’m a better physician because I actually feel and prioritize, at least four days a week, my self-care. Really putting that first is so important.” [18:48]
“The little things that we do every day add up to how we feel. I want to continue that!” [19:38]
“Once you find your why, it’s so much easier to make decisions, prioritize your life, design your life in a way that’s in full alignment with who you are, what you really want, and why you’re on Earth.” [30:28]
Resources Mentioned Listen to the Dare to Dream Physician Podcast
Find Dr. Weili Gray Online
Follow Dr. Weili Gray on Facebook | Instagram | LinkedIn
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 96: Dr. Shillcutt on Discovering Self-Love Through Boundaries
Episode 106: Honoring Your Authentic Body
Episode 105: Go All-In On You
Your health is non-negotiable. So often, we’re putting ourselves and our health priorities last… or at least not at the top of our daily to-do list. But what if I told you that by prioritizing your health and your health goals, you’ll be better able to handle everything else that life throws your way?
Key Takeaways
There are so many benefits of NEAT (Non-Exercise Activity Thermogenesis) and you can get them by starting with 10 minutes of walking!
Your body is unique. Eat, move, sleep, and relax the way that makes YOU feel best, not what nutritional gurus recommend.
Stop Making Excuses and Start Prioritizing You
One of the biggest excuses for not going all-in on ourselves is that we don’t have time to prioritize ourselves and our health. I encourage you to redefine your thoughts about this. It really does come down to prioritizing your time: what matters to you?
When you prioritize yourself, you’re allowing yourself to go all-in on yourself. And I can’t tell you how important that is! You are absolutely the most important person in your life, it’s time to start treating yourself that way.
It’s also so important for you to know your body type. By knowing this, you can really curate your health and wellness goals in a realistic, authentic way that will not only make you feel better but will encourage you to keep going!
Accountability and Community Support Matters
I believe in the cycle of accountability and believing you’re worth it. When you hold yourself accountable to your goals, you’ll start to see progress and change. This will lead you to truly believe you’re worth making these positive changes, which helps you be accountable!
I’m also a firm believer in the power of community. Community is a vital part of my health and fitness goals. Support from like-minded people with similar goals is incredible for cheerleading, accountability, and advice.
I’m running a four-week Jump Start with Ali program where you can stop putting your health on hold and start stepping into the fittest, strongest, and most confident version of yourself. Sign up to join us!
In This Episode * What happens when you change your mindset around time and prioritize time [2:30] * The importance of going all-in on yourself [3:45] * Why knowing your body type is helpful [4:30] * The cycle of accountability and believing that you’re worth it [8:00] * What happens when you start making progress toward your goals [13:00] * What strength there is in community [15:00] * The difference between restrictive eating and honoring your body [15:45]
Quotes “The idea that we can go all-in on ourselves, that it’s allowed, and that not only is it allowed, it’s non-negotiable. Our health is non-negotiable and so often we put so many things in front of our own health that we actually have to take a step back and ask, what is impacting me here?” [3:51]
“If your goal is to lose body fat, then having a plan like intuitive eating wouldn’t actually be a proper plan. Intuitive eating is all about also making peace with your body. Can you lose body fat while intuitive eating? Sure, you can. But the goal would not be to lose body fat. It can be a secondary effect of the intuitive eating.” [5:50]
“My biggest takeaway is to embrace my unique body type and not try to be something I am genetically not destined to be.” [11:38]
“When we can understand our tendencies towards our thought distortions, we can be ahead of the game and ready for those automatic thoughts to come and hit us.” [14:56]
Resources Mentioned Jump Start with Ali
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 105: Go All-In On You
Episode 106: Honoring Your Authentic Body
Episode 95: Choosing Health Not Diet Culture
Showing up for your authentic body is one of the most amazing things you can do for yourself. It’s not about restricting your food or exercising every day or even about that goal body weight. It’s about finding what works for you and your body type and choosing to honor that every day. From the exercise that feels good to food that nourishes you and the sleep that supports you to the clothes that feel authentic - let’s unpack how to show up for your authentic body.
Support Your Authentic Body By
- Identifying your body type (ectomorph, mesomorph, endomorph)
- Eating foods that nourish your body type
- Finding movement that your body loves
- Figuring out your ideal sleep schedule
- Wearing what you want and what your body feels good in
Find Out Your Body Type
Showing up for your authentic body means doing the things that feel good for it, regardless of what you “should” do. This might take some trial and error to find how your body functions best, but trust me when I say it’s worth it.
A big part of showing up for your authentic body is figuring out what your body type is. There are three main body types: ectomorph, metamorph, and endomorph. Each body type responds differently to exercise and nutrition, and it’s up to you to choose how to honor that.
Eat, Move, Sleep, and Dress to Support Your Authentic Body
The other keys to supporting your authentic body stem from knowing what your body type is. Each body type needs to follow some more specific nutrition guidelines - but that’s all they are: guidelines. It’s up to you to figure out what works best for you.
It’s also so important for you to find a way to move your body that feels good for you. If you don’t like to run, don’t run. Exercise should be both enjoyable and make you feel good, so if it doesn’t do either of these things, don’t do it.
Finding your ideal sleep schedule is an important step to supporting your authentic body. You maybe need more - or less - sleep than your friends and both are totally valid. I also talk about how to dress to support your authentic body, and the importance of the words you use for yourself.
Think about how amazing your ideal body is. Do you want to get to know it better? Today you are in your amazing body. You start showing up for your authentic body now. How does it like to be talked to? Rested? Fed? Worked out? Dressed? Ask those questions and dive in. It’s so worth it. Let me know what you’re thinking in the comments on the episode page.
In This Episode * Why it’s important to learn how your body functions best [3:15] * What an ectomorph body type is [11:00] * What a mesomorph body type is [11:45] * What an endomorph body type is [12:45] * How to talk to your authentic body [14:45] * How to eat for your authentic body and body type [18:30] * What happens when you find out your authentic body’s ideal exercise [21:30] * What dressing for your authentic body looks like [26:00]
Quotes “For me, showing up and knowing what it feels like to be in my authentic body is so much better than any goal weight or any goal body fat percentage or any parameter like that. It engages the mind-body connection, and ultimately, that is what we have to do for long-term, sustainable results.” [4:45]
“As I was starting to see that I was feeling so good, some of the things that I used to view as restriction became extremely clear that it wasn’t restriction. It was honoring my authentic body. All of a sudden, everything changed.” [19:36]
“In order to achieve fat loss or whatever your primary goal is, you can eat all of the things some of the time, you just do all of the things all of the time. When you think of it that way, it feels restrictive. But when you think of it as, ‘I feel amazing in my authentic body, what can I do to show up for it?’ Things will change for you. That’s when our plan does not seem restrictive any longer.” [20:27]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 95: Choosing Health Not Diet Culture
Episode 105: Go All In On You
Episode 101: You Are Enough
It’s time to go all-in on you! We can all be slow to embrace ourselves, what we want out of life, and how to go about getting it. Finding that all-important first step can sometimes feel impossible, but trust me. It’s worth it to go all-in on yourself; you’ll feel benefits in all aspects of your life.
Key Takeaways
Think about what’s important to you right now
Think about what’s important over the next month
What do you want? What do you need?
Going all-in will get you there.
Where will you start? The issue isn’t going all-in on you, it’s where do you start?
*Going All-In on You*
Going all-in looks like making positive changes in all aspects of your life. It looks like putting yourself first. And It looks like the different areas of your life coming together because you’re actually taking the time to do the things that you want to do for yourself.
Going all-in on you is such a positive thing. I really encourage you to do it!
When we talk about going all-in on you, it also includes going all-in on the different areas of your life that really matter. Your health and fitness, your family, your parenting, your emotions, and your thoughts. What else matters to you? Think about how going all-in on yourself can improve those areas, too.
Going All-In on Your Thoughts and Emotions
I talk a lot about the importance of going all-in on feeling your emotions and understanding where your thoughts come from. When we allow ourselves to feel our feelings and start to learn what they feel like in our bodies, we process them better. We are allowing ourselves to feel authentic in ourselves.
When you learn to navigate your thoughts and understand what their origin is, you’re one step closer to going all-in on yourself. This process of self-discovery will absolutely change the way you understand yourself - and when you understand your thought process, you can even more easily go all-in on yourself.
What do you want right now? What do you need? And what is the first step you need to take to get there? Let me know in the comments on the episode page how you’re going all-in on yourself.
In This Episode * What going all-in looks like [2:30] * How to go all-in in different areas of your life [6:00] * How allowing your emotions allows you to go all-in on yourself [8:30] * What going all-in on yourself means for your thoughts [17:00] * How to navigate your thoughts to go all-in [23:00]
Quotes “I went all-in on me with no excuses. Obstacles are simply excuses we tell ourselves that we can’t surpass. I refused.” [6:10]
“When we have a feeling that doesn’t go away, typically we’re resisting it. When we resist an emotion, it comes back stronger. When we allow emotions, we get to decide what they feel like in our body and we get to be okay with them, knowing that they might not feel great, but the more we allow them, the more familiar they will become, the more aware we become, the better we are to go all-in on ourselves.” [8:20]
“When we really start to break down and process the emotion, we are going all-in on us. We are learning the authentic reason for why we feel a certain way. We’re learning what thoughts link up with that feeling.” [15:07]
Resources Mentioned Create Your Optimal Health Plan
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 104: Capability + Commitment = Transformation
Episode 103: You Did Not Fail
Episode 101: You Are Enough
Transformation is possible for everyone, no matter what kind of transformation you’re looking for. All it takes is following the three C’s: capability, commitment, and consistency. By creating goals and boundaries that you’re capable of achieving, you’re more likely to commit to the change you want to make, and, above all, be capable of actually following through on that transformation.
The Three C’s to Lasting Transformation
- Capability
- Commitment
- Consistency
Create Realistic Goals for Transformation
You can’t achieve transformation without a few key concepts: capability, commitment, and consistency. Capability means that you’re actually capable of doing what you set out to do. Commitment means that you’re going to stick through to see your transformation through.
To achieve any kind of lasting transformation, you need to be capable of achieving it while committed to seeing it through. You can create your own capability by setting realistic goals. And when your goals are realistic, you’re more likely to commit to them, too.
It’s also so important that you have a balance of capability and commitment because when one is higher than the other, you’re unlikely to achieve the transformation you’re looking for. This is also why it matters what kind of commitment you make - it has to be one you’re actually capable of doing.
Capability, Commitment, and Consistency
One of the commitments I’ve recently made to myself is to get more and better quality sleep. While this is a transformation on its own, I’d also say that getting adequate sleep is essential to creating any kind of transformation in your life. If you’re too tired, you’re more likely to skip the commitments you’ve made yourself and be physically and mentally incapable, as well.
But when you commit to something that you’re capable of, everything changes. You start to see that you can be consistent with what you’re doing. And when you’re consistent and start to see positive changes, you are absolutely more likely to create that lasting transformation.
Finally, let’s talk about boundaries. By knowing where your boundaries are, you’re more likely to stick within your three Cs and know exactly where and how much you need to do to transform. When you know the realistic goal that you’re capable of achieving, you will commit and be consistent with reaching that transformation.
What transformation are you looking for? Are you capable of it? Are you committed to it? Watch yourself be consistent to see that transformation. Let me know in the comments on the episode page how you’re going to achieve your transformation.
In This Episode * What happens when you don’t have both capability and commitment [4:30] * How setting realistic expectations relates to capability [6:00] * Why you need a balance of both capability and commitment to achieve transformation [7:00] * How to overcome the feeling of restriction during an eating plan [11:00] * How to set a commitment you can actually be consistent with [15:15] * Why not getting enough sleep impacts your ability to transform [19:00] * The benefits of committing to something you’re capable of [20:00] * How setting boundaries can help you achieve the transformation you desire [27:30]
Quotes “If we are capable to do something and we are committed to taking the actions to do it, we will experience a transformation.” [1:22]
“Transformation can occur when we are capable and committed. We have to decide if we are ready for a transformation because it’s available.” [9:24]
“Consistency is really what is going to get us to where we need to go. If we don’t have a lot of positive input that we’re doing is working, then we’re going to get discouraged and we’re not going to be consistent.” [12:21]
Resources Mentioned 7-Day Experience for Women Physicians
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 90: Transformational Conversations with Dr. Linda Street
Episode 98: 5 Obstacles Preventing Us From Achieving Sustainable Fat Loss
Episode 94: Masterpiece and A Work in Progress
You did not fail. It doesn’t matter what moment you’re thinking about, beating yourself up over, or stuck on a thought loop about - you did not fail. What you did do is learn a way that doesn’t work. You found something that didn’t work at that moment - let’s find out what happens when you learn and grow from those failures.
Any failure is only a failure at that moment.
How can you reframe this failure?
What happens if you try again in a different moment?
How can you learn and grow from that failure?
Your Failure Is Only in That Moment
We all have perceived failures. When those things we really want don’t work out the way we would prefer. I think, especially when we wear a lot of hats and have many different roles, we’re more prone to believe that we’re failing because we have more opportunities and more space to fail.
But what if I told you that those failures are only failures in those moments? This is where having, or developing, a growth mindset really comes into play. When you can learn from your failure or try again using the exact same method, just at a different moment, you might be pleasantly surprised to see yourself succeed.
I like to use these perceived failures to reevaluate my life and my priorities. Why did I fail? Do the circumstances that led to the failure need to change to allow for success? Does it actually matter to me that I didn’t succeed?
Reframe Your Failures for Success
I encourage you to collect data from your perceived failure. What circumstances led to the failure? What were you doing in the moments that caused the failure? How can you use that data to maybe even look at the exact same situation as a success? Did you learn that something just doesn’t work in your life?
I want you to reframe these failures. What if those moments where you think you failed could actually be a success right now? How do you need to change your mindset and thoughts about them?
The other way you can approach and learn from your failures is to develop different expectations for yourself. Whose lens are you seeing this failure from? Are your expectations for yourself a lot tougher than if you saw someone else fail in the same way you just did? Let that sink in.
I want you to start thinking about different failures that aren’t actually failures. Think about how you can reframe those thoughts so you can stay in the space of a growth mindset and continue to do such amazing things.
In This Episode * How to define failure [4:00] * Why having more roles gives you more opportunity to believe you’ve failed [6:00] * How having a growth mindset lets you grow and reevaluate your life and priorities [6:45] * How to use data collection to turn a perceived failure into a success [11:45] * What happens when you reframe your past experience with failure [18:30] * How developing different expectations can help change your failure narrative [26:30]
Quotes “You didn’t fail. You’re just learning ways that it didn’t work. You found ways that it didn’t work during this particular time, but it doesn’t mean that this way may not work in the future.” [4:22]
“How it shifted for me is that nothing went wrong, there was no failure because what happened, happened. What is, is. How am I taking the opportunity that did occur to go ahead and enrich things right now? We can always bring it back to the present.” [10:29]
“Throw away all the thoughts of your past that made exercise seem like such a failure and ask yourself how it can become a strong point in your life? How can exercise be something that you look forward to?” [26:09]
Resources Mentioned Get More Information about Transform
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 66: Dr. Dena George on Editing Your Life Story
Episode 101: You Are Enough
Episode 94: Masterpiece and A Work in Progress
You’re going on vacation - fantastic!! I know it can be easy to relax, eat and drink anything you want, and stay up late. What if I told you that doing all of this will actually give you less energy and you’ll probably enjoy your vacation way less than if you give yourself a FITcation? These are my top 5 tips for making the most of your FITcation.
Tips for Having a FITcation
- Eat When You’re Hungry
- Get Your Steps in Every Day
- Plan Out Your Alcohol and Sweet Treats
- Get Enough Sleep
- Manage Your Stress
Make Your Food and Fitness Work for You
One of the most important things you can do on vacation is to actually eat when you’re hungry. It’s tempting to eat whatever’s going, whenever it’s going, but trust me when I say it’s better to actually listen to your hunger cues.
If there’s a restaurant or a splurge meal you’re really looking forward to, I’d also recommend planning your meals around that! Maybe eating less throughout the day to prepare for the larger meal. Finally, definitely stop eating when you’re full - it’s too easy to keep going when the food is so good!
When you’re on vacation, I’d also urge you to keep up your baseline exercise. While you don’t necessarily need to hit the gym every day, I would encourage you to hit at least 5,000 steps. This keeps your movement consistent and will help with all the other aspects of your FITcation.
Alcohol and Treats ARE on the Menu
You probably want to indulge in alcohol and sweet treats while on vacation and that is absolutely allowed. I say to plan what drinks and treats you want and stick to that. I’d also say that you can’t be above sending back a drink that doesn’t taste great to you - why drink it if you can’t really enjoy it?
One big priority for me is my sleep. My sleep matters to me, even on vacation when I might fall into those Fear of Missing Out moments. When I think or know there will be a late night, I compensate by allowing myself extra sleep through the day if I want it. Besides, aren’t vacation naps just the best?
Finally, please manage your stress levels while you’re on vacation. Coordinating schedules, the urges to check into work, being in a foreign environment, and more can all be really stressful - make sure you have facilities in place to help you manage anything that you know might cause you extra stress.
What’s your normal vacation style? Do you prefer to have an active or relaxing holiday? Have you ever had a FITcation before? Let me know in the comments on the episode page!
In This Episode * Why your hunger cues matter, especially on vacation [7:30] * How to celebrate with food and serve your body [11:30] * How many steps to aim for every day [18:00] * How to fit in alcohol and sweet treats on your vacation [21:00] * Why you need to plan for extra sleep if you know you’ll have a late-night [26:00] * How to manage your stress while on vacation [28:00]
Quotes “If you are eating when you are hungry, then that’s exactly what, as humans, we should do.” [8:17]
“Planning that fun, social meal to be able to go ahead and then coordinate your other eating times to really fit in a space that’s going to work for you.” [16:17]
“I highly recommend to you, unless this is a vacation where you are going to be doing physical things on purpose, get those steps in. That can be the mainstay of what you do. If that’s not the mainstay of what you’re doing at home, then it’s a little shock to your body and it’s really beneficial.” [19:56]
Resources Mentioned Get More Information about Transform
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 97: Prepare to Relax: A 6-Step Strategy
Episode 99: Taking Vacation Home
Episode 83: What Are You Waiting For?
You are worth it. You are always worth it and once you understand that, you will start living life to honor yourself. Your worth, your self, your goals, your thoughts, your sleep, and your investment - it all matters. I want to break down all the ways you are worth it so you can Know. Your. Worth.
How to Set Your Goals
G - Get Hungry First
O - Observe for Fullness
A - Allow Your Feelings
L - Love Movement
S - Stop Perfectionism
You are Always Worth It
Ladies, you are worth it. I want to talk about a few different scenarios where you might question your worth and show you exactly why you’re worth it.
It can be so difficult to honor your worth when it comes to your nutrition and exercise. But each time you eat when you’re hungry, stop eating when you’re full and move your body, you are honoring your worth.
You also honor yourself when you work on your thoughts and feelings. Actually figuring out what your feelings mean and how they relate to what you’re thinking is such a powerful way to honor yourself. I want to reiterate that you are worth losing the guilt you carry around all the time.
Setting Realistic Goals Matters
There is a strong relationship between honoring yourself and setting realistic goals. It’s so important that your goals are realistic - because if they’re not, you won’t be consistent with them. And, in all likelihood, you won’t reach your goal.
That’s why it’s so great when you divorce the result of the journey. When you start to see the value in honoring who you are at each stage of your journey, the end result doesn’t become as important. This is a true way of honoring yourself and knowing your worth - because you are absolutely worthy at every stage of life, at every step of your journey.
I talk about why protecting your healthy sleep is a huge part of honoring yourself, especially as a physician. Finally, I want to really stress how much you honor yourself when you invest in yourself. It doesn’t matter what this investment looks like - time, financial, self-care, or something else - when you set out to improve your life in any way, you honor who you are.
I want you to tell yourself every single day that you are worth it. What steps can you take starting today to honor yourself? I’d really love to know what area you’re going to start with! Let me know in the comments on the episode page.
In This Episode * How to honor your hunger and satiation [3:45] * How to make decisions that honor your worth [7:00] * How to dive into your thoughts [10:45] * How to set realistic goals [16:00] * Why setting realistic goals helps you believe you are worth it [20:00] * What happens when you reframe the result and the journey [22:30] * What investing in yourself looks like [28:00]
Quotes “Truly moving our body because one, we can, and two, because it feels really good, it helps with anxiety, it helps with stress, it helps with preventing chronic illness, it helps with so many different things. We are saying that we are worth it. We are carving out time to do it, we are worth it.” [5:25]
“We are worth it to lose the guilt that we carry all the time.” [7:26]
“When we start talking about prioritizing ourselves, we have to start making commitments to ourselves in a way that is realistic, but also in a way that can be consistent. Realistic and consistent is really where the magic lives, and if we continue to show up consistently, we will start to develop that trust with ourselves and are going to believe that we are worth that time.” [9:30]
“The number one reason we don’t actually achieve our goals is that the goal was never realistic to begin with.” [17:59]
Resources Mentioned Get More Information about Transform
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 94: Masterpiece and A Work in Progress
Episode 89: Good Enough in 2022
Episode 81: Say "Yes" to Yourself
I’ve had 32 years of experience and wisdom when it comes to weight loss, gain, exercise, and healthy living. Breaking through plateaus, finding food freedom, and living out my long-term, sustainable goals lead to my full, happy life. To celebrate episode 100, I want to share my top 10 pieces of wisdom from 32 years of self-experiment.
10 Pieces of Wisdom
- Understand your why
- Figure out your primary goal
- Make long-term, sustainable changes
- Know your hormones
- Change your genetic weight setpoint
- Optimize your macronutrients and exercise
- Avoid gaining weight back after losing it
- Recommit daily to your goals
- Know that maintenance style eating is not different from weight loss eating
- A calorie deficit is for weight loss. Proper exercise strategy and macronutrients will optimize body composition. The quality of food will determine your energy
Creating Long-Term, Sustainable Change
I started dieting and controlling my weight when I was 9 years old. This was after years of hearing that I was overweight, fat, pudgy - how damaging for a child that young to hear?! I share this part of my story because this actually means I have 32 years of experience in weight loss. I’ve tried it all. These are my top 10 tips.
It was actually sports that started changing my approach to how I viewed my body. My weight used to make me self-conscious, but with sports, I started seeing it as an advantage. But even with this journey, I did struggle with weight loss, gain, and unhealthy yo-yo dieting.
What did help me make sustainable changes was understanding why I wanted to make them. Understanding my why was essential - as was determining my primary goal. These two aspects helped me create long-term, sustainable change that led to weight loss and finding food freedom.
Committing For Life
One of the most common weight loss complaints is reaching a plateau and being unable to break through it. I want you to understand that reaching a weight loss plateau is actually a good thing! It helps your body acclimatize to your new weight - changing your body’s natural weight set point.
It’s also so important that you don’t gain any weight back after you’ve lost it. This weight is not lean muscle mass and it then makes it difficult to lose weight again. Commit to eating your macronutrients, exercising, and strength training to have sustainable weight loss.
Finally, you need to understand that this is a lifelong journey. You need to recommit to your journey and your goals regularly. You also need to understand that what you eat and do to lose weight is extremely similar to how you’ll eat and exercise while you’re maintaining your set weight!
Are you struggling to lose weight and keep it off? Where do you find you have the hardest point committing to your weight loss efforts? Let me know in the comments on the episode page.
In This Episode * How sports can change your opinion of your body [8:15] * Why your reason for making a change matters [16:15] * How to create long-term sustainable change by setting a primary goal [20:30] * What happens when you plateau in your weight loss [26:15] * How to decrease the amount of lean mass you lose [27:00] * Why the quality of your food matters [31:30]
Quotes “When you actually cycle back up and gain the weight back, the weight that you’re gaining back is not the lean muscle mass that you originally lost. Now we have a lower Basal Metabolic Rate because we have less muscle mass and we tend to gain even more and weigh even more than we did before.” [12:07]
“You can expect the same results by doing the same things. You can expect different results by doing different things. But you can’t expect to do the same thing and get different results.” [19:57]
“Your genetic weight is already set. What you weigh is largely genetically determined. There is obviously an environmental influence, but let’s be really clear and honest on the goal that we have. Weight as a goal is never my recommendation for anyone. I care much more about your body composition and your health overall.” [26:16]
“We have to really be okay with the eating changes we make while we are in active fat loss. That is not going to be that different of an eating style from when we are in maintenance. Especially as we age.” [30:05]
“If our primary goal is fat loss or weight loss, it’s a calorie deficit we’re going for. If we’re looking for a body composition change, we really have to be strategic with our exercise and nutrition, usually, this is in the form of optimizing our macronutrients. Ultimately, the quality of our foods will determine how we feel and our energy.” [30:58]
Resources Mentioned Join the Transform 4.0 Waitlist
Transform with Ali Novitsky: FREE Training Series Replays Available Now
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 98: 5 Obstacles Preventing Us From Achieving Sustainable Fat Loss
Episode 95: Choosing Health Not Diet Culture
Episode 91: Creating More Energy- STAT
We don’t have to leave everything we love about vacation behind when we come home. I’m talking about your approach to stress, how much you sleep, eating well, exercising the way you want to, and maybe most importantly, connecting deeply with yourself and others. It’s my mission to bring these components home with me and nurture them even when I’m not lounging on the beach.
Key Components to Optimal Health
- Managing stress
- Prioritizing your sleep
- Optimizing nutrition
- Creating a realistic exercise plan
- Connecting with yourself and others
Finding Your Natural Set Points on Vacation
I’m home from vacation. While I have to leave the sand behind, what I didn’t leave behind were the relaxation and healthy communication habits I picked up while there.
We always look forward to going on vacation. It’s a break from normal life and for whatever reason, it always seems easier to prioritize your health. The biggest change is that you’re free of the pressures and demands of work, which means you can really put yourself first.
One of my favorite parts of vacation is how your body starts behaving how it naturally wants to behave, especially when it comes to sleep. The lack of pressure and schedule while on holiday really lets you understand your body’s natural sleep patterns: are you an early riser? Night owl? How long do you naturally stay asleep?
Approaching Food and Exercise While on Vacation
When it comes to exercising while on vacation, some people love it, others avoid it, and some do the bare minimum. Your approach to exercising on vacation is probably related to how you find exercise in general. Is it grounding to you normally or is it a chore? I personally find it grounding and love to keep somewhat of a routine.
I also think that going on vacation is a great way to try new foods and experiment with different ways of eating. It doesn’t have to be hard to maintain your healthy eating habits, especially if you put some boundaries in place. But that also doesn’t mean you have to - this is your vacation to do with what you please.
Finally, I find vacation a wonderful opportunity to reconnect with yourself and figure out what you actually want. When you open this conversation up with yourself, you can also bring it into how you relate to your partner and whoever else you’re with. I know Mark and I will definitely be keeping this introspection and connection as a habit now that we’re back home.
I’m curious how you approach exercise while on vacation. Do you exercise on vacation? Do you exercise at home but not on vacation? Let me know why you do or don’t exercise on vacation in the comments on the episode page.
In This Episode * What happened when we went on vacation [6:00] * Why it’s easier to prioritize your health on your vacation [9:00] * How your vacation can help you figure out your natural sleep patterns [12:00] * Three different approaches to exercising on vacation [15:00] * How to uplevel your nutrition while on vacation [20:30] * The importance of connecting to your thoughts and yourself, especially on vacation [28:00]
Quotes “We have to stop comparing ourselves to ourselves and to everyone else. That is not relaxing. That is not being on vacation when you are on vacation.” [15:55]
“Exercise on vacation can look different than exercise at home. If it looks the same on vacation as it does at home, I’m pretty certain that exercise is grounding for you, so do it, own it. No explanation is needed. If exercise is not a priority, though you work out at home, I’d be interested to know what your why is. Why do you like to exercise at home but not on vacation?” [17:53]
“On the trip, I can honestly tell you that Mark and I took some time, had some conversations, and allowed ourselves to just be who we are. We were able to connect on a deeper level because we were connecting with ourselves first. What we’re going to do is bring some o that home with us and prioritize connecting with ourselves so that we can better connect with each other.” [28:51]
Resources Mentioned Join the Transform 4.0 Waitlist
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 97: Prepare to Relax: A 6-Step Strategy
Episode 63: Understanding The Enneagram with Dr. Sasha Shillcutt
Episode 96: Dr. Shillcutt on Discovering Self-Love Through Boundaries
We are so used to yo-yo dieting and following the latest fad, and ladies, I have to ask: does it ever work? The answer is no. And if you’re in the same boat, I want you to know that you’re not alone. Let’s talk about the five obstacles that actually prevent you from achieving sustainable weight loss.
5 Obstacles Preventing Us From Achieving Sustainable Fat Loss
- Commit to the long-game strategy
- Manage your stress or sleep
- Maintaining your lean muscle mass
- Stay accountable to yourself
- Reevaluate and recommit to your current goals
Mindset, Sleep, and Stress Levels Matter
Before we dive into these obstacles, I really want to stress that while you’ve likely heard that what you eat to lose weight and what you eat to maintain weight should be different - they’re not all that dissimilar.
What actually causes the problem for your body is yo-yo dieting and following fad diets. These types of diets can lead to leptin resistance, which prevents your body’s ability to lose weight. The first obstacle you need to overcome, however, is getting your mindset and frame of mind right. You have to play the long game, there are no quick fixes.
Next, I want to talk about the importance of sleep and managing your stress levels. When your hormones work in overdrive and you’re not giving your body time to process through rest, you simply cannot lose weight. I talk about some of my favorite grounding exercises, including meditation and journaling, and why you should absolutely consider adopting some into your own wellness practice.
Keep Yourself Accountable
It’s also super important that you’re not losing your lean muscle mass when you’re trying to lose weight. You need to maintain your lean muscle. Make sure you’re including strength training in your workout routine and weight loss plan to prevent this loss.
You also need to be accountable on this journey. This could be accountable to yourself, and this is where checking in with your scale comes in handy, or it could be with an accountability buddy. Accountability is huge when it comes to staying committed to your weight loss journey.
Finally, it is vital that you periodically reassess, reevaluate, and recommit your goals. As your body changes, so will your health and fitness needs. Please keep checking in to see if you’re still on track to meet your goals - or even if your goals have changed!
Have you struggled to lose weight in the past? What were some of the reasons you didn’t reach your goals? Let me know in the comments on the episode page!
In This Episode * The difference between reaching your weight loss goal and retaining your weight [3:45] * Why your body gets confused with yo-yo dieting [10:45] * What happens to your body when you have leptin resistance [12:15] * Some grounding exercises to manage your stress and sleep [18:00] * Why you need to maintain your lean muscle mass during weight loss [19:30] * When you might want to check in with a scale [27:00] * How to be accountable to yourself [28:15]
Quotes “Self-love and self-compassion are about creating a strategy for long-term, sustainable results.” [6:45]
“If you struggle, you think that you’re doing all the right things, and it feels like nothing works, there’s a good chance that there could be some leptin resistance.” [12:33]
“The problem with quick fixes is that we didn’t take enough time to actually get our mindset right. This is actually the biggest thing; we can retrain our body to lose body fat, we can train our body to gain muscle mass. But if we don’t have the mindset, that epic reason why we are doing this, forget it. All bets are off and this will be just another quick fix.” [14:13]
“I’ll tell you, all the studies out there show that those who weigh themselves once a week have better long-term, sustainable results because they’re accountable to themselves. That is one way that they’re able to stay accountable.” [28:19]
Resources Mentioned Transform with Ali Novitsky: FREE Training Series
Join the Transform 4.0 Waitlist
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 95: Choosing Health Not Diet Culture
Episode 82: Plateau...Friend or Foe?
Episode 70: Becoming a "Normal" Eater
As women physicians, going on vacation to relax sounds way easier than it actually is. That’s why we need to prepare and make a plan to make relaxation possible. We’re diving into my top six tips to help you prepare to relax and have the vacation or time off that you deserve.
Top 6 Tips to Prepare to Relax
- Decide the goal of the trip
- Get your thought work going now to create feelings of calm and relaxation
- Get comfortable with being restless now
- Prepare your body with nutrition and exercise to take a rest
- Plan your work time and stick to it
- Keep your packing simple
Allow Yourself to Feel Restless
First of all, I want you to think about the goal of your vacation. Why are you going on holiday? Consider what your intended outcome is; once you have this in mind, it’s so much easier to prepare yourself to start relaxing.
Next, it’s all about working through all your thoughts before you actually get to your destination. Think back to your previous vacations - what things did you hyper-focus on that meant you couldn’t relax? I recommend working through all your thoughts and coming up with solutions to them so that you can go away knowing you’ve already settled them.
Third, we’re looking at the feeling of restlessness. It’s such an uncomfortable feeling that’s more than just feeling bored or antsy. It’s something that you just might feel when you’re on vacation, but I want to remind you that sitting down and doing nothing is one of the healthiest and most productive things you can do.
Setting Boundaries is Important, Even on Vacation!
Next, I recommend preparing your body to go away and relax. I’m not talking about getting your bikini body ready, because, my friend, your body is already a bikini body! But eating well and exercising before a trip will help you feel calmer, especially since you likely won’t stick to your regular routine.
My fifth tip is to figure out and set the boundaries around when you’re going to work - if you are. Before you go away, set out when you’ll look at your emails, check your phone, and do work - and stick to those times. If you’re going to work, it’s essential to you and the people you’re away with that you respect your boundaries.
Finally, keep your packing simple. It’s so tempting to go overboard and pack way too much - but tell me honestly, did you actually wear and use all those extra things? I walk you through my perfect packing system, I hope it helps you!
Do you find it difficult to relax when you’re going away? What are some of your tips to help you get in the right frame of mind so you don’t spend the first three days of your vacation stressed out? Let me know in the comments on the episode page what works for you or how you’ll be implementing my tips!
In This Episode * Why you need to consider the goal of your vacation [6:30] * How to pre-think about the thoughts that will stress you on vacation [14:00] * How to understand the feeling of restlessness [15:15] * How to prepare and fuel your body for vacation [19:00] * What you need to prepare to work while on vacation [23:00] * How to simplify your packing [26:00]
Quotes “I think the idea is to know yourself so you can plan your thoughts so you can, ultimately, relax the way that you want to.” [12:59]
“Sitting down and doing nothing, in a meditative state, is so productive and we underestimate that so incredibly much.” [17:05]
“You’re going to start thinking about how you’re going to prepare your body. But not preparing your body for wearing a bathing suit on the beach! It’s preparing your body so that you can have a better opportunity to relax in the way that you really want to.” [22:09]
Resources Mentioned Transform with Ali Novitsky: FREE Training Series
The Women Physicians Wellness Conference
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 92: Taking Care of Our Mental Health with Dr. Sylvia Gonzalez
Episode 91: Creating More Energy- STAT
Episode 95: Choosing Health Not Diet Culture
Show yourself some love and self-care by setting boundaries! I’m joined by Dr. Sasha Shillcutt to talk about how to set boundaries at work, at home, and with ourselves to improve our lives. She explains how writing down what you need can help you have difficult conversations.
Improve Your Boundaries by Writing Down:
- Your biggest pain point at this moment
- The boundary you need
- What you have to say to express that boundary
- What’s the worse thing they could say?
About Dr. Sasha Shillcutt
Sasha K. Shillcutt, MD, MS, FASE is a tenured and endowed Professor and the Vice-Chair of Strategy in the Department of Anesthesiology at the University of Nebraska Medical Center (UNMC). She is the CEO & Founder of Brave Enough, a well-published researcher in cardiac anesthesiology and gender equity, author, and international speaker.
Sasha’s greatest passion is empowering and encouraging others to achieve well-being in their professional and personal lives. She speaks frequently to executives and leaders on the topics of professional resilience and gender equity.
Thousands of people have watched her TEDx talk titled Resilience: The Art of Failing Forward. Her writing features in both the New England Journal of Medicine and JAMA. She leads conferences and retreats for professional women through her organization, Brave Enough. Her first book, Between Grit and Grace: How to be Feminine and Formidable, debuted in February 2020.
Why Setting Boundaries is So Hard
I know we talk about the importance of boundaries a lot, but I think this conversation with Dr. Sasha Shillcutt really drives home the point of how setting boundaries is self-care and the biggest form of self-love you can show yourself. When we don’t have any boundaries in place, we can feel frazzled, all over the place, stressed, and like we’re only giving 3% of ourselves to the people we’re helping. It’s not healthy!
It can be difficult to open conversations about setting boundaries, as well. Not knowing how the other person will respond can lead you on a cycle of what-ifs, but Sasha assures us that having these conversations will change your life for the better.
One of the most common complaints Sasha hears from the women she works with is that they don’t have any work/life balance. But she says this is actually the easiest boundary to put in place, especially as women physicians! Your colleagues, employees, and patients will understand and appreciate what you put in place.
Setting Boundaries with At Home and Yourself
The harder boundaries to set are in your home life. Sasha says this is because we love and care about our family and don’t want to hurt their feelings. But, believe it or not, while these conversations will be difficult to have, your family will understand and respect the boundaries you ask for.
Sasha explains how you can start setting these boundaries. Opening up the conversation and explaining why you need to set these boundaries is so healthy. She says that even your youngest kids will learn your boundaries, even if you need to remind them a few times.
The most important boundary, however, is the one you set with yourself. If you don’t respect your boundaries, how do you expect anyone else to? Finally, Sasha talks about how to improve your boundaries in four simple steps.
What boundary do you feel you need to set the most? How will setting this boundary improve your life? Let me know in the comments on the episode page.
In This Episode * What it feels like to not have boundaries in place [6:45] * What can happen when you open communication about your boundaries [10:30] * How to set work/life boundaries [12:30] * Why it’s harder to set boundaries in your home life [13:00] * How to set boundaries with your family [16:00] * Why the most important boundary is the one you set with yourself [23:00]
Quotes “I got to this very unhealthy place around the start of the pandemic where I felt like I had no control over anything. How did that happen? I’m the woman that preaches about being empowered and I’m the person who is making more money than ever, has more power and leadership roles than ever, and I feel like I have less control in my life. It’s because I didn’t have boundaries. No one had even talked to me about having boundaries. I had no idea what professional or personal boundaries were despite all of my years of training in medicine or going to leadership conferences.” [4:30]
“Most of the pain points in my life almost always come back to not having a boundary, either with a person, myself, work, colleagues, or my relationship. It always comes down to a lack of boundaries that I have not set as a person around whatever that is.” [5:57]
“I think the work/life boundary is often easier to fix. It’s really hard for your work to not respect your boundaries because you, as a woman physician, are so much more empowered than you believe yourself to be.” [12:30]
“A boundary that lives in your brain is not really a boundary because you haven’t communicated it.” [20:07]
“I’m not telling people to earn less or make less, everyone has to do what matches their priorities. But I do want to encourage you that if you are not living your priorities, you probably are lacking some boundaries.” [25:43]
Resources Mentioned Transform with Ali Novitsky: FREE Training Series
Buy Between Grit and Grace: The Art of Being Feminine and Formidable
Save Your Spot: Brave Enough 2022 CME Conference
Find Dr. Sasha Shillcutt Online
Follow Dr. Sasha Shillcutt on Facebook | Instagram | Twitter
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 92: Taking Care of Our Mental Health with Dr. Sylvia Gonzalez
Episode 87: When Old Thoughts Resurface
Episode 81: Say "Yes" to Yourself
When you decide to choose your health over diet culture, I guarantee your life will change. You’ll have greater trust in yourself, an understanding of what works for you, and, most importantly, will know your why.
Break Free of Diet Mentality:
- There is no right weight or size, only the one that’s right for you
- There are no good or bad foods, on the ones that are right for you
Ditch Diet Culture for Good
Diet culture is overwhelming; the mentality drilled into us from such a young age. I share my own story of diet shame starting when I was in the third grade because, yes, that is how young children learn about diet culture!
Let’s talk about how we can start trusting ourselves and our own bodies more so we can finally ditch the pressures and expectations of diet culture. First, you need to understand your own body’s weight set point. This is the point where your body weight naturally holds when you’re eating intuitively.
I also think it’s really interesting to get a DNA test done, something like 23 and Me, or look at your family’s genetics. You might be genetically designed to weigh more than the national average; I know I am, and can see that in my daughter, as well.
Listen to Your Body and Find Your Why
One of the biggest revelations you can have is learning to listen to your body about what it actually wants to eat. Because, and I really want to stress this, there are no good or bad foods. There are just the foods that are right for you and your body.
When you have a better understanding of what your body wants to eat, you can start to categorize into Always, Sometimes, and Rarely foods. This gives you so much food freedom, allowing you to eat what you want when you want, and stay within your body’s weight set point.
Finally, I talk about the importance of exercise, why it’s good for you, and what happens when you follow a regular movement routine. I think understanding why your body deserves fitness will help you figure out your why. Finding your why will help you so much when it comes to your health and fitness goals.
How does exercise feel in your body? Why are you exercising? What is your why? Let me know in the comments on the episode page!
In This Episode * How trusting yourself can rid you of the temptation of diet culture and mentality [6:15] * How much weight we can expect to lose and maintain from our set-point [8:30] * How knowing your genetics can help you understand your weight set-point [11:00] * What happens when you listen to your body about what it wants to eat [14:30] * How to decide your Always, Sometimes, and Rarely foods [15:30] * How exercise decreases your risk of many chronic illnesses [18:30] * What happens when you find your ‘why’ [24:00]
Quotes “When our leptin levels are high, typically our body can release weight. But when our leptin levels are low, our body wants to hold onto all the weight. What happens is, and this happens with obesity, that we can develop something called leptin resistance. Leptin resistance can happen for a number of reasons, but chronic dieting is one reason why leptin resistance really can happen.” [9:20]
“When we’re thinking about our body size and weight, I believe we can find optimal health at any weight.” [11:50]
“There are no good or bad foods. The minute we start labeling foods, we’re adopting diet culture and we’re also telling ourselves that we can’t have the bad foods.” [14:48]
“You can trust yourself. I think this journey that we go on is all about self-trust. It’s really starting to understand who we are, what we need, and to trust that. When we start to do that, nothing challenges us anymore, but not in a bad way. Nothing challenges if we’re the right size, what we should be eating, or what we should be doing. It even challenges the idea that we don’t have power. We will stop comparing and we can just trust.” [27:07]
Resources Mentioned Transform with Ali Novitsky: FREE Training Series
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 94: Masterpiece and A Work in Progress
Episode 87: When Old Thoughts Resurface
Episode 81: Say "Yes" to Yourself
You are a beautiful work in progress. I believe this so much and I want you to believe that you are, too. In fact, I’d say you’re a masterpiece! Perfect the way you are. But that doesn’t mean you can’t make improvements if you want to. Let’s look at getting into a growth mindset, being comfortable with our own growth, and embracing being a work in progress.
Key Takeaways
- Celebrate your accomplishments.
- Choose to be uncomfortable for your growth.
- Stop comparing yourself to others, listen to what you want to do.
Growth Mindsets and Masterpieces
You are a magnificent masterpiece. Yes, even if you’re a work in progress! Because no matter what stage of your journey you are on, you’re the perfect version of yourself: a masterpiece.
It might be hard to believe what I’m saying; it does come down to entering a growth mindset. And a growth mindset comes when you go through the thought work - but once you do, you can do anything, my friend.
When it comes to weight loss, I’m all about a mindful approach to eating. But there is nothing wrong with having more data to see where you’re at! I always recommend tracking your food for just three days to get an idea of how your nutrition actually lines up with your goals.
You are a Work in Progress
When you’re going through this journey, you will see other people at different stages or using different methods to, for example, lose weight. This is inevitably when your brain will try to tell you old stories and thought patterns.
You might even be jealous of them or tempted to want to try what they’re are doing, but I want you to remember that this is your story, not theirs. You are a work in progress and I reiterate that you are a masterpiece!
Finally, I want you to celebrate yourself. Celebrate your successes, your achievements, and where you are right now. Get comfortable saying whatever your growth looks like.
Tell me what you’re celebrating. What are some of your recent achievements? Let me know in the comments on the episode page how you’re getting comfortable with your own growth.
In This Episode * What happens when we enter a growth mindset [4:15] * How you can improve your health with more specific data [12:15] * How tracking your food for 3 days can help you gain awareness of where you are with your food and nutrition goals [14:00] * How to prepare your brain to combat old thought patterns by preparing new thoughts [17:45] * What it means to be a work in progress [20:00] * How to grow through feelings of jealousy and inadequacy [25:30]
Quotes “If we’re able to have a solid relationship with the thought work, then we can choose any plan we want to get to our goal.” [9:38]
“One of the things I want to offer you is that if you are a mindful eater and that works for you, I love that. It’s what I mostly do, to be honest. But if you’re in a situation where there is something that you want to try out, I don’t want you to let past experiences push you away from doing it.” [12:24]
“We have to get comfortable celebrating the accomplishments. When we are able to celebrate not only our accomplishments but celebrate just who we are, we’re going to believe that we are a masterpiece. And we’re going to be more comfortable saying, ‘yes, I am. And I choose to grow in this way. I choose to learn something new. I choose to try something new. I choose to be uncomfortable.” [23:16]
Resources Mentioned Sign Up Now for the Free Live Workshop Series
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 84: Reevaluating Your Relationship with Mark Novitsky, MD
Episode 85: Reimagining Your Relationship with Mark Novitsky, MD
Episode 86: Restarting Your Relationship with Mark Novitsky, MD
You are a beautiful work in progress. I believe this so much and I want you to believe that you are, too. In fact, I’d say you’re a masterpiece! Perfect the way you are. But that doesn’t mean you can’t make improvements if you want to. Let’s look at getting into a growth mindset, being comfortable with our own growth, and embracing being a work in progress.
Key Takeaways
- Celebrate your accomplishments.
- Choose to be uncomfortable for your growth.
- Stop comparing yourself to others, listen to what you want to do.
Growth Mindsets and Masterpieces
You are a magnificent masterpiece. Yes, even if you’re a work in progress! Because no matter what stage of your journey you are on, you’re the perfect version of yourself: a masterpiece.
It might be hard to believe what I’m saying; it does come down to entering a growth mindset. And a growth mindset comes when you go through the thought work - but once you do, you can do anything, my friend.
When it comes to weight loss, I’m all about a mindful approach to eating. But there is nothing wrong with having more data to see where you’re at! I always recommend tracking your food for just three days to get an idea of how your nutrition actually lines up with your goals.
You are a Work in Progress
When you’re going through this journey, you will see other people at different stages or using different methods to, for example, lose weight. This is inevitably when your brain will try to tell you old stories and thought patterns.
You might even be jealous of them or tempted to want to try what they’re are doing, but I want you to remember that this is your story, not theirs. You are a work in progress and I reiterate that you are a masterpiece!
Finally, I want you to celebrate yourself. Celebrate your successes, your achievements, and where you are right now. Get comfortable saying whatever your growth looks like.
Tell me what you’re celebrating. What are some of your recent achievements? Let me know in the comments on the episode page how you’re getting comfortable with your own growth.
In This Episode * What happens when we enter a growth mindset [4:15] * How you can improve your health with more specific data [12:15] * How tracking your food for 3 days can help you gain awareness of where you are with your food and nutrition goals [14:00] * How to prepare your brain to combat old thought patterns by preparing new thoughts [17:45] * What it means to be a work in progress [20:00] * How to grow through feelings of jealousy and inadequacy [25:30]
Quotes “If we’re able to have a solid relationship with the thought work, then we can choose any plan we want to get to our goal.” [9:38]
“One of the things I want to offer you is that if you are a mindful eater and that works for you, I love that. It’s what I mostly do, to be honest. But if you’re in a situation where there is something that you want to try out, I don’t want you to let past experiences push you away from doing it.” [12:24]
“We have to get comfortable celebrating the accomplishments. When we are able to celebrate not only our accomplishments but celebrate just who we are, we’re going to believe that we are a masterpiece. And we’re going to be more comfortable saying, ‘yes, I am. And I choose to grow in this way. I choose to learn something new. I choose to try something new. I choose to be uncomfortable.” [23:16]
Resources Mentioned Sign Up Now for the Free Live Workshop Series
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
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Battling burnout, struggling to be a better mom, and finding balance are some of the biggest concerns of physician mothers. I’m so glad to share this conversation with an actual voice of experience, Dr. Susan Landers. She join me to talk about how she embraced “good enough,” embraced being a working mom, and found balance in her home and career.
Key Takeaways
- Take care of yourself.
- Find out what makes you feel really good about yourself and really fulfilled, do that. A lot. Give yourself permission to do what fulfills you. Give yourself a pat on the back.
- Have some self-compassion! We’re too hard on ourselves as physician moms. You’re going to be okay.
About Dr. Susan Landers
Dr. Susan Landers is a retired neonatologist with 34 years of NICU experience. She practiced in academic medicine (on faculty of two medical schools) and in private practice. She has special expertise in breastfeeding medicine and human donor breastmilk banking. She currently lives in Austin, Tx.
Susan raised three children (now all young adults) with her physician husband while they both practiced medicine full time. In her memoir called "So Many Babies: My Life Balancing a Busy Medical Career and Motherhood,” she talks about some of her best, and worst, life experiences, and how she managed to stay resilient. Susan enjoys sharing the things she learned during her journey as an ambitious, successful doctor who raised three children while working full-time.
Susan attended medical school at the Medical University of South Carolina in Charleston and completed a pediatrics residency at the University of Texas Southwestern Medical School in Dallas. Her neonatology fellowship was completed at Texas Children’s Hospital and Baylor College of Medicine in Houston.
On Struggling with Burnout and Balance
Dr. Susan Landers begins our conversation today by sharing her experience of burnout. It’s something she struggled through for much of her career in academia before choosing to set some boundaries that supported her as a mother, wife, and physician. She offers some advice for new and mid-career physicians from her experience tackling burnout.
Susan gives some tips for how you can ask for help, especially when you’re struggling to. We all know asking for help isn’t the easiest thing to do! She also shares some incredible advice her therapist gave her about how many plates she’s balancing and how that helped her realize what her priorities actually were.
By focusing on what she could actually control, instead of all the things that were out of her control, Susan felt like she was better equipped to create balance in her life.
On Becoming a Working Mom
One of Susan’s biggest struggles was coming to terms with the fact that she was a good enough mom. There’s so much pressure on working moms to be perfect in all aspects of life, especially as a mother and a physician.
After twenty years, she finally understood that she was a working mom and that that is a totally okay and acceptable thing to be. Now Susan’s goal is to continue being good enough. We don’t need to be perfect; we just need to be good enough.
Finally, Susan explains how her supportive community and friends, the people outside her husband and children, are an essential part of creating balance in her life. She knows she can seek conversation, support, and advice from them whenever she needs it.
Are you struggling with being the perfect mom and physician? It’s so understandable. I would love it if you tried to adopt the “good enough” mantra this year and see how that changes your life. Let me know in the comments on the episode page what you’re struggling with!
In This Episode * What new or mid-career physicians need to know about burnout [4:45] * How to ask for help when you’re struggling to ask [10:30] * Why you need to realize what your priorities actually are [13:30] * What happens when you focus on what you can control instead of what you can’t control [16:30] * The realities of being a working mom [21:00] * How to be comfortable with your balance of loving your job and loving being a mom [24:00] * Why a supportive community, outside your partner, is essential [26:30]
Quotes “Sometimes you have to make really big changes to see the light. To figure out what it is that your problem is.” [7:09]
“You have to actually say to yourself, ‘Where do I fit in? What are my strengths? And where can they be used?’” [15:11]
“I struggled to feel like a good enough mom for twenty years. It took me a long, long time, and my dear husband telling me I am a good enough mom, to feel that way. We work so much and we miss so much. We want to be involved in everything our children do, but we all love medicine and we love our job! We love taking care of other people, but we also want to take care of our kids. We’re in a position our whole careers to not be good enough because we’re doing other things besides being a mom. Just accept that who you are is a working mom.” [21:10]
“I think the working moms, especially physician moms, try so hard to be good enough, but they need to stop and say to themselves, ‘I am doing the best that I can. I am a physician and I am a mother and I am doing the best job I can. I’m not going to be perfect but I’m going to be good enough.” [23:16]
Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days
Follow Dr. Susan Landers on Facebook | Twitter | LinkedIn | Instagram
Check out the full episode page here
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Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
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Your mental health matters. Even when you think it’s fine, even when you know you should probably seek out support, and even when you do have a support system. Supporting your mental health is one of the greatest things you can do for your overall health. I’m joined by Dr. Sylvia Gonzalez to talk about mental health support, knowing when to seek support, and what happens when you reach out.
Mental Health Warning Signs to Watch Out For
- Insomnia and difficulty sleeping
- Struggling to connect with other people
- Changes in food consumption: too much or too little
About Dr. Sylvia Gonzalez
After graduating from New York University, Dr. Sylvia Gonzalez attended medical school at Columbia University College of Physicians and Surgeons, in New York City. She completed a 3-year residency in Pediatric medicine at Children's Hospital of Oakland prior to completing a 4-year residency in Psychiatric medicine at the Baylor College of Medicine in Houston, Texas. Dr. Gonzalez is Board Certified by the American Board of Psychiatry and Neurology. She completed a fellowship in psychodynamic psychotherapy followed by a course in Adult Psychoanalytic Thinking at the Center for Psychoanalytic Studies, in Houston, TX.
Dr. Gonzalez served on the faculty at the Baylor College of Medicine for over a decade and is currently an adjunct faculty member at the Center for Psychoanalytic Studies in Houston, TX. Her career has been marked by treating those severely impacted by mental illness. In 2019 Dr. Gonzalez was voted one of Houston's top docs by Houstonia Magazine.
Her interests include psychodynamic psychotherapy, evidence-based medication management, group therapy, anxiety, depression, mood disorders, life transitions, the somatic (physical) expression of feelings, and trauma-related illnesses. She is specially trained in psychoanalytically informed psychodynamic therapy.
Supporting Your Mental Health
Dr. Sylvia Gonzalez talks about prioritizing your mental health and some of the ways you can do this. Your mental health will fluctuate throughout your life, especially during big life transitions like moving or having a baby. Sylvia explains why it’s so important to have a strong mental health foundation to rely on when life does get more difficult.
Sylvia explains why you need to figure out how to best support yourself in all the different roles you have. What do you need? What boundaries do you need to put in place in order to get what you need?
But most importantly, you need to slow down. By approaching life at a slower pace and really understanding what you need and what’s going on around you, you can be better equipped to support your mental health. Her biggest advice that applies to everything: slow down.
Behind the Scenes of Mental Health Support
As a mental health practitioner, Sylvia understands how damaging perfectionism can be, especially when you’re in the medical field. We both know how difficult it can be to let go of your perfectionist tendencies, but releasing that need will have a lot of benefits for your life.
It can be difficult to make the decision to seek out mental health support. Sylvia explains what happens once you connect with a practitioner and how the process, in general, goes. I hope this information helps you understand and encourages you to seek support if you need it.
Finally, we talk about the different types of mental health support out there. From life coaching to therapy to psychiatry, there are quite a few different options out there. Sylvia breaks down what support will help you best in each stage of your life.
How do you prioritize your boundaries to support your mental health? Have you felt like you need to seek out support but are feeling anxious about it? Let me know in the comments on the episode page how best we can support you.
In This Episode * Why our mental health might shift during big life transitions [3:00] * How to recognize what you need in all your roles [4:00] * The importance of slowing down [5:30] * Why perfectionism can drain your energy and stress your boundaries [14:00] * How slowing down can help you access those good emotions [16:30] * How your mental health can impact your physical health [23:00] * What happens when you seek out mental health help [24:30] * How to know what type of help you need (coach, psychologist, therapist, etc) [33:00]
Quotes “My biggest thing is learning how to hang back, slow down, and take stock. Even if you’re sitting in front of your favorite window, if you don’t have a porch to sit on, and watching the sunrise with a cup of coffee or tea, that’s super important. It helps set the tone for what you need to do moving forward in your day. Pay attention to those little things.” [15:27]
“I know plenty of female doctors who are not perfectionists. But I do think that there’s something about the sense of control and order that can draw someone who’s inclined to that to medicine. It helps to reinforce that.” [17:15]
“We should be looking for that much more, not just the checklist medicine. So much will get missed and you won’t actually get all the help that you need. That connection, conversation, and looking at the bigger picture is really the key in being able to truly identify what you need to move forward.” [26:30]
“It’s little steps that do add up in the end. You have to pay attention to what those are. When you fall off, just get right back on again.” [30:47]
Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days
Find Dr. Sylvia Gonzalez Online
Check out the full episode page here
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Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
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2022 is the year to regain your energy. With everything that’s been going on the last two years, it’s about time we prioritize our own energy levels. In this episode, we’re talking about some of the simple and not-so-simple ways to help increase your energy this year.
The Five Aspects of Physical Energy
- Sleep: getting enough sleep
- Light: getting enough daylight
- Nutrition: eating well often
- Exercise: small or big movements every day
- Water: drinking enough water
Increasing Your Physical Energy
We start out by talking about our physical energy levels because when we feel physically energized, it’s easier to tackle the mental energy. There are five aspects of physical energy we can start to improve using some pretty simple methods.
Getting enough quality sleep every night will almost immediately improve your energy. Sleep is essential for our health. Aim to get at least seven hours of uninterrupted sleep; I like to use Melatonin and sleep in a cool, darkroom.
If you notice your physical energy dropping, take notice of how much sugar you’re consuming and try to reduce this. It’s also important to drink enough water, get a moderate amount of exercise, and get some natural daylight every day.
Tips for Mental Energy Preservation
The more difficult piece is the mental energy. Racing thoughts struggle with boundaries, and feeling overwhelmed is common and tricky to overcome. But there are ways to identify which thoughts go along with the overwhelm you feel.
When I’m feeling overwhelmed or have a particularly long to-do list, I start applying the 3, 2, 1 method. By reducing the overwhelmingly long list in this way, and knowing I only have to get three things done makes the tasks feel less daunting and way more manageable.
The 3, 2, 1 method also helps to reduce feelings of decision fatigue. It’s exhausting having to make decisions all day, every day, so anything we can do to reduce the overwhelm helps our energy levels. I also talk about how boundaries improve our mental energy.
What is your word for 2022? My word is energy. How can you start to take some of your energy back this year? Let me know in the comments on the episode page!
In This Episode * How to create the most optimal sleep environment [5:00] * How sugar impacts your energy levels [9:00] * Simple ways to increase your physical energy every day [13:30] * How to identify the thoughts that go with overwhelm [17:30] * How to apply the 3, 2, 1, strategy to slow racing thoughts [20:00] * How decision fatigue drains your energy [22:30] * The role of boundaries in energy protection [25:00]
Quotes “We don’t exercise to change how our body looks, we exercise for our health and how we feel.” [11:46]
“Agree to agree that you can’t control everything. If you focus on what you can control, you’ve gained back over 50% of your energy. Most of the things that you stress over are things that you can’t control.” [21:22]
“Boundaries are basically saying out loud what you want and that’s where you start.” [26:04]
“If you can learn to set boundaries, you will take back a lot of emotional energy. A ton. And you’re worth it.” [26:52]
Resources Mentioned Join G.O.A.L.S. Society
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
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2022 is the year we’re going to try to have deep, open, transformational conversations. These conversations will help you understand yourself and others better. I’m joined by my friend, Dr. Linda Street, to talk about how you can better find yourself by understanding The Conversation Dashboard and your response to conversations.
The Conversation Dashboard
- Resistant: Not going to take much from the conversation
- Skeptical: Willing to engage a little bit in the conversation
- Wait and See: Willing to see how the conversation plays out
- Experimenter: Willing to try things and see how it plays out
- Co-Creative: Willing to go all-in with you in the conversation
About Dr. Linda Street
Dr. Linda Street is a board-certified Maternal-Fetal Medicine Specialist, Life Coach, and speaker who focuses specifically on Physician Negotiations.
She is the Founder & CEO of Simply Street MD Negotiation Coaching where she pairs her coaching tools, experience in negotiating as a physician, and negotiation techniques to help physicians take charge of their lives and negotiate for the salary they deserve.
The Types of Conversations We Have
Are you ready to uplevel your conversations in 2022? Dr. Linda Street opens up this talk about transformational conversations by explaining the different levels of conversation. As we go up through levels 1, 2, and 3, the depth and openness of the conversation changes.
We focus this conversation on level 3. These are the deep, open, transformational conversations that so many of us aren’t as familiar and comfortable with having.
There’s a certain level of vulnerability we need to be comfortable with in order to get deep and transformational. Part of this is examining your own response to vulnerability to see how well you can show up to a bigger conversation.
Transformational Conversations for Deeper Understanding
Linda talks us through The Conversation Dashboard and explains why you might have a certain response to a conversation. When we’re not as invested, or even triggered, by a conversation, we’re more likely to have a cortisol, stress response to it.
Transformational conversations happen when we are open to what you’re talking about and have an oxytocin-based response. Linda explains that your response to a conversation will also depend on your phase of life.
Finally, we talk about the impact of transformational conversation. These deep conversations help you to not only understand the person you’re having them with, but they also help you understand yourself. Linda explains how you can have a transformational conversation with yourself for self-exploration.
What conversations will you have in 2022? They might be hard, they might be easy. Who are you having them with? Let me know in the comments on the episode page!
In This Episode * What level 1, 2, and 3 conversations are [5:00] * Why we’re not as familiar and comfortable with transformational conversations [8:00] * How vulnerability relates to transformational exchanges [10:45] * Why you might have a cortisol response to a conversation [19:15] * How a conversation might affect us differently depending on what stage we’re at in life [23:00] * How having transformational conversations helps you understand someone better [26:40]
Quotes “Ask yourself, “How am I approaching this conversation? How am I coming to the table so that I can get what I need out of it?” It’s that awareness to be able to come to the conversation so you’re most suited to being able to have it go further. To have it open up those transformational possibilities.” [15:10]
“The acceptance that it’s not going to be perfect and that’s okay is okay for certain seasons. There are seasons where we need to have parts of our life on autopilot. But when you’re in a growth season, it’s so suffocating to just be in the status quo. To just neutrally plug along because ‘it’s not awful so I might as well just stay here.’ That’s when you have a higher cortisol response. That’s when you need to push yourself into more curiosity-based places.” [22:29]
“Using open, transformational conversation is like brainstorming because you’re not attached to a specific path from one thing to another, you’re just looking for different possibilities to get to a desired outcome. You might not even have one desired outcome, you may be open to several, but you’re just exploring possibilities. This is being willing to be in brainstorming mode in a conversation instead of being attached to the route. It’s less attached to how you get there and more open to having a brainstorming-type conversation.” [27:36]
Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days
Listen to Simply Worth It
Find Dr. Linda Street Online
Follow Dr. Linda Street on Facebook | Instagram | LinkedIn
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
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2022 is the year to embrace good enough. We’re ditching perfectionism, throwing away shoulds, and putting aside all those expectations we always feel we have. It might be scary, but I know you can do it. Let’s talk about being good enough in 2022.
The Benefits of Embracing Good Enough in 2022
- Feeling less stress and burnout from trying to achieve perfection
- Finding awareness and understanding of your own limits and behaviors
- Setting realistic expectations of who you are
How Good Enough Feels
What if I told you you didn’t have to go into this new year with the same level of perfectionism you’ve come to rely on? How does it feel to let that go? I feel a sense of relief that there’s another option on the table.
In 2022, I’m embracing the concept of good enough. At times, it will feel scary, especially when I feel like I should be showing up and doing my very best. But, outside of life or death situations, what’s the worst that can happen?
Perfectionism leads to stress and burnout. We’ve all probably been there and know it’s not nice. Embracing “good enough” means we can put down the perfectionist baton and start relaxing that little bit more.
Honoring Yourself with Good Enough
I actually think admitting that something is “good enough” is a badge of honor. It means you’re honoring yourself, your behaviors, and your limits. What do I mean by that?
When you start to factor in what good enough looks like for you, you’ll start to see where your limits are. I give an example of how I approach commitment with a good enough lens. This approach increases my self-awareness while also respecting the people around me and their needs.
Understanding your own behavior is so important. It helps you set boundaries, but it also helps you push your boundaries and step outside your comfort zone. And isn’t that what life is all about? Finding that balance of good enough, contentment, connection, and more.
I want you to think about your blind spots. Your blind spots will be where you typically have really high expectations. What are these? I want you to start trying on “good enough.” What does this look like for you? Let me know what “good enough” looks like for you in the comments on the episode page.
In This Episode * How it might feel to be good enough in 2022 [2:00] * Why perfectionism leads to stress and burnout [7:45] * Why admitting that it’s “good enough” is a badge of honor [10:15] * How to honor your good enough while still respecting others [21:45] * Why awareness of your own behavior matters [23:30] * What good enough actually boils down to [28:00]
Quotes “If, in the moment, we believe that we acted to the best of our ability (and notice I said ‘best’), then when an outcome happens, we have to be able to say, ‘I did good enough. I gave everything I had.’” [9:11]
“When the outcome is favorable, it’s much easier for us to believe that we did good enough.” [15:58]
“I think that good enough takes the pressure off. It takes the possibility that perfection exists away. If perfection isn’t real, which it’s not, by the way, then what are we doing? What we’re doing is trying to live a fulfilled life, with contentment, connection, motivation, excitement, spontaneity, and commitment.” [25:57]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
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Asking for help is one of the hardest things you can do. But it can also be one of the best - how good does it feel when YOU get asked for help by someone else? Let’s talk about breaking through the limiting beliefs that hold us back so we can start delegating tasks and become a better version of ourselves.
How to Start Asking for Help
- Investigate your limiting belief that you shouldn’t ask
- Be vulnerable enough to ask for help
- Know exactly what you want so you can ask for the appropriate help
- Trust yourself that you need this help
Why It’s So Hard to Ask for Help
If the thought of asking for help makes you cringe, you’re not alone. So many of us struggle with asking for the help we know will make our lives easier. I want you to know that there is no weakness in asking for help.
We’re surrounded by these limiting beliefs that asking for help makes us less. That we’re superhuman and are perfectly capable of handling everything on our own, thank you very much. But where did these beliefs come from?
There’s fear in being vulnerable. But I believe that vulnerability is actually powerful. When you know that you need help and then ask for it, you regain control over a situation that probably felt extremely out of your control.
The Power in Knowing What You Want
The whole exercise in asking for help is going to help you understand yourself better. By bringing awareness to yourself and what you want, you’ll develop an understanding of how you can be a better version of yourself.
I find it helps immensely to know exactly what it is you want help with. If you have no idea, I like to start by writing out my entire week’s to-do list. Then I go through with the “trash, delegate, and to-do” mindset and see what I actually need to do and what I can ask for help with.
It’s probably going to feel uncomfortable when you first start asking for help, even on the things you know you want help with. That’s those limiting beliefs trying to shoulder their way back in. It’s okay to feel uncomfortable, it’s the first step to getting out of that comfort zone.
Find your person. Find the person that you can go to. Maybe all you tell them is that you know you need help, you just don’t know how to ask for it. Tell them what’s going on. Having a safe space to open up is so important. Find your person. If you can actually visualize who that person is for you, that’s a pretty big deal. I want to encourage you to be vulnerable. Be vulnerable in that space you deem safe. Practice asking for help.
In This Episode * Where we develop the belief that we shouldn’t need help [10:00] * How vulnerability can be powerful [12:45] * Why this whole process is about bringing awareness to you [17:00] * Why it helps to know specifically what you want help with [19:45] * The power of “Trash, Delegate, To-Do” lists [20:30] * Why it might feel uncomfortable to ask for help, even when you want it [26:45]
Quotes “We tell ourselves that we should not need help for basically everything. What that does is basically speaks to the idea that we’re setting this expectation that doesn’t meet human criteria. We somehow believe we have this extra, superhuman gene that we don’t need help.” [5:23]
“If you are sensing that you need help in some area of your life, what I want you to think about is that if you are able to define what kind of help, specifically, you need, just notice if that feels a little bit lighter to you.” [19:05]
“I think that what we all can do is start to decide what we need help with, how we feel about asking for it, and who do we feel comfortable asking for the help from. Ultimately, we sometimes think that asking for help is a sign of weakness.” [25:43]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
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If you’ve been having some of your old thoughts resurface, I want you to know that you are not alone! So many of us have times when we find ourselves thinking about things we used to believe were true but now know are not. We’re only human. This is why it’s so important to develop and protect your emotional self-care habits.
Thought Distortions that Eat into our Mental Self-Care
- All-or-none thinking
- When old thoughts resurface
- Jumping to conclusions
Your Brain Might be Lying to You
I fell into an old thought pattern the other day. I received some information from my primary care doctor that included what the BMI chart claims my weight should be: a full 15 kilos less than what I currently weigh.
I found myself spiraling, letting the old thoughts and beliefs I used to hold about my weight take precedence over what I currently know to be true. When these old thoughts resurface, it’s so important to have the power tools in your arsenal to tackle them head-on.
The other thing that brains do? They categorically take inconsequential events and build these huge stories and narratives around them that may or may not be true. The best thing you can do about them is to recognize them for what they are, understand that you will have them, no matter what, and learn to reevaluate them so you can reframe your thoughts into better intentions.
Developing and Protecting Emotional Self-Care
I believe the most important part of developing new, healthier thought patterns is to have emotional self-care practices in place. One of the best ways to do this is to talk about and set boundaries - not just with the people in your life but also with yourself.
I’d also recommend avoiding “should” statements. They’re limiting and restrictive and don’t often tell you what you actually need to do in your own personal circumstances. They’re also usually tied into your old thought patterns and believes - you know, the ones you’re trying to get rid of!
I also wanted to talk more in-depth about emotional self-care. It’s essential that you develop good self-care practices and protect them so that you can learn how to move forward when these old thoughts resurface. Finally, I warn you about running away from circumstances that don’t serve you.
Do you say “no” and regret it more often? Or do you say “yes” and then you’re more likely to regret it? I want you to practice your boundaries and only say “yes” when you truly feel you want to and it will benefit you. Practice saying “no” more often. See how this makes you feel. Let me know in the comments how this emotional self-care exercise works for you!
In This Episode * How old limiting beliefs affect our current thought patterns [4:30] * Why self-care practices are so important when working through distorted thought patterns [10:00] * The problem with “should” statements and old thoughts [14:00] * What you need to know about emotional self-care [18:00] * Why you need to protect your emotional self-care [21:30] * What happens when you run away from a circumstance [26.45]
Quotes “The negative thoughts don’t stop. It’s just that we have the tools to handle them better!” [4:04]
“We essentially make an assumption based on no data at all. Imagine where our brains can go with that one? These are thought errors that humans experience. You will have them, I will have them, and I do this all day! The key is recognizing them. Recognize them so you can reevaluate them and then you can reframe your thoughts into better intentions.” [16:26]
“We always talk about not necessarily changing the circumstance, but I have to be honest, when you get to the point where you can really wrap your thoughts around the current circumstance in a way that you can come at peace with the situation, then you’re free to do whatever you want. You can change the circumstance. You just have to like your reason. You have to be at peace with your current circumstance because you never want to run away from something.” [26:26]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 81: Say "Yes" to Yourself
Episode 80: Beating Burnout with A Simple Reset
Episode 83: What Are You Waiting For?
Why do we always think we have to wait until New Year’s to set a resolution or change something big in our lives? We don’t! We can start right now. Dr. Mark Novitsky and I are talking about how to restart any area of your life by setting small, achievable goals.
Restart and Create New Opportunities By:
- Figuring out what areas of your life you want to restart
- Brainstorm what specifically you want to restart
- Write down how you will do that
- Create small, achievable goals
- Do it! Don’t wait for the perfect time, there isn’t one!
About Mark Novitsky, MD
Dr. Mark Novitsky is a Board Certified Child and Adolescent Psychiatrist and Board Certified Adult Psychiatrist. Dr. Mark believes that effective work with children involves working closely with parents, schools, and other medical/mental health providers - to achieve a joint goal of optimizing a child’s well-being.
His extensive clinical experience includes, but is not limited to:
- Attention Deficit Hyperactivity Disorder (ADHD)
- Mood Disorders
- Depressive disorder
- Bipolar disorder
- Anxiety Disorders and Obsessive-Compulsive Disorder (OCD)
- Childhood trauma/Post-traumatic stress disorder (PTSD)
- Oppositional Defiant Disorder and Conduct Disorder
- Autism Spectrum Disorder
- Substance Use Disorders
Dr. Mark is an adjunct faculty for Lewis Katz School of Medicine at Temple University’s Department of Psychiatry. He was previously the Corporate Medical Director for one of Philadelphia’s largest non-profit Child Mental Health Organizations. He is a graduate of The Beck Initiative, a joint collaboration between The Aaron T. Beck Center at The University of Pennsylvania and CBH/DBHIDS, for Cognitive Therapy and Research.
For the last several years, he has had the privilege of working at Washington DC’s premier psychiatry office, Potomac Psychiatry, as a child and adolescent psychiatrist, adult psychiatrist, and a forensic expert witness providing court testimony in the DC, Maryland, and Virginia region. Potomac Psychiatry has been featured as the Faces of Washington, in The Washingtonian Magazine.
Dr. Mark grew up in the Philadelphia suburbs, received his undergraduate degree from Wake Forest University, and attended both medical school and psychiatry residency at Temple University School of Medicine (now Lewis Katz School of Medicine at Temple University). He served as Chief Resident in his third year of residency at Temple. He completed Child and Adolescent fellowship at Thomas Jefferson University, where he served as Chief Fellow.
During his fellowship, Dr. Mark was awarded a research grant. He has several publications in peer-reviewed journals and has presented his research at the annual meetings of both the American Psychiatric Association (APA) and the American Academy of Child and Adolescent Psychiatry (AACAP). In 2013, his Adherence in Pediatric Psychopharmacology-A Multi-dimensional Perspective and Approach was a docent selection of the American Academy of Child and Adolescent Psychiatry.
Dr. Mark has taught hundreds of medical students and residents, and most recently was the lead Child and Adolescent Psychiatrist in a non-profit public outreach campaign to Philadelphia schools through Michael’s Giving HAND (Micahel P. Donatucci Foundation, Inc ), teaching school administration, teachers, counselors, and parents about how to identify and address Depression, Anxiety, Substance abuse, and Bullying.
When he’s not working, Dr. Mark enjoys spending time with his family, walking around Longwood Gardens, checking out live music, and being outdoors with his Labradoodle.
It’s Not Too Late! It’s not too late to restart and rethink any area of your life that doesn’t feel good! Dr. Mark says that we don’t have to wait for the perfect opportunity to have a restart. We can create our own opportunities to improve our lives.
One of the key aspects of restarting is to think of it as a new opportunity. What’s worked before? What hasn’t worked? Reevaluate and create your restart realistically in ways that work for you.
We think it’s really important to consistently check in with your partner. This applies outside of the restart planning, too! Getting a sense of where each other is in life and what their priorities are is such an essential part of building a healthy relationship.
Relationship Restarts
I personally love doing these restarts with Dr. Mark. We can bounce ideas off with each other, ask opinions on what the other thinks we should prioritize, and have a partner to keep each other motivated.
Your partner can also help you see how you can restart something by thinking in a new way. Restarts have to work for you, but sometimes you need to think totally outside your normal line of thinking.
Dr. Mark and I are figuring out all the areas of our lives we want to restart. Once we’ve done this, we brainstorm what we can restart and improve and how to do that. Remember, smaller goals are often better and lead to long-term happiness!
Homework for Women Physicians What areas of your life are you looking forward to restarting? What kind of changes do you want to make? Let me know in the comments on the episode page!
In This Episode * How to view your restart as a new opportunity [1:30] * The importance of regularly checking in with your relationships [10:30] * How to plan a restart with your partner [12:00] * What happens when you look at restarting as thinking of something in a different way [18:15] * Why you should figure out all your areas to restart and work on small goals for each of them [24:00]
Quotes “You don’t have to wait until New Year’s, that’s so cliche. The restart can happen now.” [5:11]
“Resetting by being willing to have the difficult conversations, by being willing to hold the boundaries so we can feel content because we’re thinking we are holding the boundaries. Also, maybe leave some space to be spontaneous.” [14:48]
“You can love what you do and own it, not have to change it, and still be there for your family.” [25:35]
Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 84: Reevaluating Your Relationship with Mark Novitsky, MD
Episode 83: What Are You Waiting For?
Episode 81: Say "Yes" to Yourself
There is so much power in reimaging yourself and your life. Whether you think you can, or you think you can, you’re right - so which do you want it to be? Dr. Mark Novitsky joins me to talk all about reimagining the different areas of your life.
The Key Areas to Reimagine Your Life
- Yourself & Your Priorities
- Your Relationship
- Your Parenting Style
- Your Career
About Mark Novitsky, MD
Dr. Mark Novitsky is a Board Certified Child and Adolescent Psychiatrist and Board Certified Adult Psychiatrist. Dr. Mark believes that effective work with children involves working closely with parents, schools, and other medical/mental health providers - to achieve a joint goal of optimizing a child’s well-being.
His extensive clinical experience includes, but is not limited to:
- Attention Deficit Hyperactivity Disorder (ADHD)
- Mood Disorders
- Depressive disorder
- Bipolar disorder
- Anxiety Disorders and Obsessive-Compulsive Disorder (OCD)
- Childhood trauma/Post-traumatic stress disorder (PTSD)
- Oppositional Defiant Disorder and Conduct Disorder
- Autism Spectrum Disorder
- Substance Use Disorders
Dr. Mark is an adjunct faculty for Lewis Katz School of Medicine at Temple University’s Department of Psychiatry. He was previously the Corporate Medical Director for one of Philadelphia’s largest non-profit Child Mental Health Organizations. He is a graduate of The Beck Initiative, a joint collaboration between The Aaron T. Beck Center at The University of Pennsylvania and CBH/DBHIDS, for Cognitive Therapy and Research.
For the last several years, he has had the privilege of working at Washington DC’s premier psychiatry office, Potomac Psychiatry, as a child and adolescent psychiatrist, adult psychiatrist, and a forensic expert witness providing court testimony in the DC, Maryland, and Virginia region. Potomac Psychiatry has been featured as the Faces of Washington, in The Washingtonian Magazine.
Dr. Mark grew up in the Philadelphia suburbs, received his undergraduate degree from Wake Forest University, and attended both medical school and psychiatry residency at Temple University School of Medicine (now Lewis Katz School of Medicine at Temple University). He served as Chief Resident in his third year of residency at Temple. He completed Child and Adolescent fellowship at Thomas Jefferson University, where he served as Chief Fellow.
During his fellowship, Dr. Mark was awarded a research grant. He has several publications in peer-reviewed journals and has presented his research at the annual meetings of both the American Psychiatric Association (APA) and the American Academy of Child and Adolescent Psychiatry (AACAP). In 2013, his Adherence in Pediatric Psychopharmacology-A Multi-dimensional Perspective and Approach was a docent selection of the American Academy of Child and Adolescent Psychiatry.
Dr. Mark has taught hundreds of medical students and residents, and most recently was the lead Child and Adolescent Psychiatrist in a non-profit public outreach campaign to Philadelphia schools through Michael’s Giving HAND (Micahel P. Donatucci Foundation, Inc ), teaching school administration, teachers, counselors, and parents about how to identify and address Depression, Anxiety, Substance abuse, and Bullying.
When he’s not working, Dr. Mark enjoys spending time with his family, walking around Longwood Gardens, checking out live music, and being outdoors with his Labradoodle.
The Power in Reimagining Your Life Dr. Mark joins me for part two of this series! In this episode, we’re talking about reimagining your life. When you reimagine your life, your relationship, your career, your parenting style, or wherever you need to put that energy, you’re opening yourself up to so many opportunities.
Not only can it give you more space, reimagining these aspects can help you feel better. You might feel closer to your partner, as Dr. Mark and I do, you can feel like a better parent, and you can have more clarity over what you want in your career.
Reimagining Your Life is Exciting
Plus, isn’t the very act of reimagining your life exciting? You have all these options and possibilities in front of you and get to choose who you want to be and show up as. Mark and I especially enjoyed this process when we reimagined how we want to parent.
One thing that really helped me and Mark with our relationship was taking The Love Languages quiz. By understanding what ways we both need to feel love and how each other express it, we’re in a much better position to be better partners.
Finally, Mark and I talk about how important it is to set boundaries when we’re reimagining the areas of our lives. It’s all well and good to make changes in x, y, z areas, but if you’re not setting firm boundaries, you might find yourself sliding into old habits.
Homework for Women Physicians How can you start to reimagine some of the areas in your life? Let me know in the comments on the episode page how you can start doing this today.
In This Episode * What can happen when you reimagine yourself [10:00] * How reimaging your life can give you more space [14:30] * How reimaging your parenting style can be exciting [20:15] * How to increase the effort to improve your love language with your partner [23:00] * The importance of setting boundaries when reimaging your roles [25:30]
Quotes “We’re talking about relationships, but it starts with what you are bringing to the table.” [8:55]
“I’m so detail-oriented that reimagining me is seeing more of the big picture. The reason why is because I want to create more space in my life.” [10:22]
“Reimaging the parenting is investing in our family now, deciding what way we want to go with it, and it’s exciting.” [20:11]
Resources Mentioned Check out The Love Language Quiz for Yourself
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 66: Dr. Dena George on Editing Your Life Story
Episode 83: What Are You Waiting For?
Episode 81: Say "Yes" to Yourself
Finding balance, support, and boundaries with your partner can be difficult, especially when you’re spending near-constant time together. I’m joined by my husband, Dr. Mark Novitsky, to talk about re-evaluating our relationship. Setting goals and boundaries, making time and effort, and supporting each other is essential for a healthy, thriving, happy relationship.
Re-Evaluate your Relationship By:
- Scheduling regular check-ins for all the different hats you wear
- Supporting your partner when they need it
- Set and stick to realistic boundaries, even when it’s hard
- Recognize the effort your partner makes
About Mark Novitsky, MD
Dr. Mark Novitsky is a Board Certified Child and Adolescent Psychiatrist and Board Certified Adult Psychiatrist. Dr. Mark believes that effective work with children involves working closely with parents, schools, and other medical/mental health providers - to achieve a joint goal of optimizing a child’s well-being.
His extensive clinical experience includes, but is not limited to:
- Attention Deficit Hyperactivity Disorder (ADHD)
- Mood Disorders
- Depressive disorder
- Bipolar disorder
- Anxiety Disorders and Obsessive-Compulsive Disorder (OCD)
- Childhood trauma/Post-traumatic stress disorder (PTSD)
- Oppositional Defiant Disorder and Conduct Disorder
- Autism Spectrum Disorder
- Substance Use Disorders
Dr. Mark is an adjunct faculty for Lewis Katz School of Medicine at Temple University’s Department of Psychiatry. He was previously the Corporate Medical Director for one of Philadelphia’s largest non-profit Child Mental Health Organizations. He is a graduate of The Beck Initiative, a joint collaboration between The Aaron T. Beck Center at The University of Pennsylvania and CBH/DBHIDS, for Cognitive Therapy and Research.
For the last several years, he has had the privilege of working at Washington DC’s premier psychiatry office, Potomac Psychiatry, as a child and adolescent psychiatrist, adult psychiatrist, and a forensic expert witness providing court testimony in the DC, Maryland, and Virginia region. Potomac Psychiatry has been featured as the Faces of Washington, in The Washingtonian Magazine.
Dr. Mark grew up in the Philadelphia suburbs, received his undergraduate degree from Wake Forest University, and attended both medical school and psychiatry residency at Temple University School of Medicine (now Lewis Katz School of Medicine at Temple University). He served as Chief Resident in his third year of residency at Temple. He completed Child and Adolescent fellowship at Thomas Jefferson University, where he served as Chief Fellow.
During his fellowship, Dr. Mark was awarded a research grant. He has several publications in peer-reviewed journals and has presented his research at the annual meetings of both the American Psychiatric Association (APA) and the American Academy of Child and Adolescent Psychiatry (AACAP). In 2013, his Adherence in Pediatric Psychopharmacology-A Multi-dimensional Perspective and Approach was a docent selection of the American Academy of Child and Adolescent Psychiatry.
Dr. Mark has taught hundreds of medical students and residents, and most recently was the lead Child and Adolescent Psychiatrist in a non-profit public outreach campaign to Philadelphia schools through Michael’s Giving HAND (Micahel P. Donatucci Foundation, Inc ), teaching school administration, teachers, counselors, and parents about how to identify and address Depression, Anxiety, Substance abuse, and Bullying.
When he’s not working, Dr. Mark enjoys spending time with his family, walking around Longwood Gardens, checking out live music, and being outdoors with his Labradoodle.
The Importance of Boundaries and Communication When the pandemic hit, Dr. Mark and I knew we had to sit down and re-evaluate our relationship and the hats we wore. Living and working in the same house proved to be more challenging than we’d initially expected. We both found ourselves pushing boundaries.
It’s still a work-in-progress, but Mark and I opened the conversations that needed to happen so we could get our relationship and happiness back. We knew we needed to establish our goals in our relationship and as parents, but first, we needed to figure out our individual goals.
By setting our individual goals, we were able to fit them into our shared goals easier. What’s worked for us is setting aside time to discuss each of the different hats we wear; for example, if we’re on a walk, we dedicate one topic per lap. It’s all about finding what works for you.
Support Your Partner, Especially When Things Are Hard
One of the things we’ve learned over the last two years is how to support each other as parents, too. Even though we have different parenting styles, we can still show up and ‘tap-in’ when we see the other struggling or needing a bit of extra alone time.
When things get difficult, as they do, especially when spending close to 24 hours together, we’ve found that remembering what originally drew us to each other is helpful. Going back to those early roots can help a relationship stay alive and loving.
Finally, it doesn’t have to always be about the outcome. I’ve noticed how Mark is making more of an effort in many different areas. I’m so excited to see how our relationship together, as parents, and as business owners continues to grow and evolve.
Homework for Women Physicians Are you and your partner setting aside time to have the conversations you need to? Do you struggle to set boundaries with your partner? Let me know in the comments on the episode page how I can support you!
In This Episode * How to discuss your goals as a couple [7:00] * Why it’s not only okay but essential, to have individual goals in a relationship [12:30] * The importance of supporting your partner as parents [15:00] * Remember why you fell for your partner in the beginning [22:30] * The importance of setting aside time to have specific conversations [27:00] * Why the effort often matters more than the outcome [28:30]
Quotes “The conversation for us started with talking about our couple’s goals. But, in order to get to those couple’s goals, we needed to start with talking about our individual goals and what we’re bringing to the table.” [6:55]
“That individual goal really was more than that. I wanted to have the time with Ali, I wanted to be able to do these walks. Once I committed to that goal, I was able to find time, even in this current busy schedule, to achieve some of that.” [13:24]
“How did we want to show up as parents? One of the things that we both agreed on was that we wanted to give them life experiences. We want to travel as much as we can, we want to do all those different types of things. When we have that bit to look forward to, it really reminds us of the parents that we do want to be. So when the little things happen, the feistiness or the dumbbells getting thrown, when the tap-outs are happening, we have a vision of how we want to show up as our best selves, as parents. Knowing that there will be different parenting styles amongst partners but it doesn’t matter. You can still work those in and choose to support each other.” [17:36]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 79: Do More of What Works
Episode 81: Say "Yes" to Yourself
Episode 77: Not Just One of The Guys
What are you waiting for? Time is short and not guaranteed, so if you want to do something, what’s actually holding you back? Let’s explore some of the main emotions that keep you from actually doing what you want to do.
What’s Holding You Back from Getting What You Want?
- Fear
- Joy (Fear of Losing that Joy)
- Worry of Regret
Why Do We Avoid Doing What We Want to Do
So often, we put off doing what we actually want to do. Whether that’s going on holiday, changing career, or something else. Why do we do this?
Often, we think we have all the time in the world to accomplish what we want to do, but I want to ask you: why are you putting it off? Time is scarce, my friends, and it’s fleeting. So I ask you again, why are you putting off what you really want to do?
Most often, we don’t do what we want to do because of some pretty big emotions. Fear is one of the biggest reasons we don’t do what we want to do. But did you know that joy can also hold you back?
What Would Happen if You Allowed Your Curiosity to Take Control?
When you’re happy with your lot in life, it can be difficult to move out of that comfort zone to try something else. I challenge this fear of losing joy with curiosity. What if what you want is truly amazing?
Some of the other reasons you might not do what you want is because you’re comparing yourself to other people doing the same thing. What would you tell your best friend in these circumstances?
Finally, I want you to think about whether the worry of disappointing others is part of why you’re putting off doing what you want to do. And I want you to ask yourself whether you’ll regret not doing what you want to do. It’s time to get introspective.
Do any of these feelings resonate with you? I want you to decide what you want right now. Are you willing to feel the potential feelings you’ll have to feel to get to the other side?
In This Episode * What time scarcity is [2:30] * Some of the obstacles or reasons for not going after what you want [6:00] * How fear can hold you back from doing what you want to do [7:00] * How comparison can stop us from doing what we want [19:00] * The role of regret in keeping us from doing what we want [23:00]
Quotes “Time is not guaranteed. So if there’s something that you really want or really want to do, why would you put it off so long?” [2:47]
“There can be fear holding us back from getting what we want right now, but if we take that fear away, what would actually happen? Then we can go deeper and ask, ‘why are we really afraid?’” [9:31]
“If we can give all this compassion to other people, to our friends, to our loved ones, to even perfect strangers, what is the obstacle of extending that same compassion to ourselves?” [20:44]
“If you are concerned that you might regret a decision, ask yourself, ‘what if it does work out?’ Okay, it can flop and be horrible, but what if it isn’t. What if it’s amazing? What do you choose to believe? Do you choose to believe that it’s going to be amazing or do you choose to believe that it’s going to be a big, ol’ flop.” [25:00]
Resources Mentioned Join the G.O.A.L.S. Society Program
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 81: Say "Yes" to Yourself
Episode 75: The Art of Making a Decision
Episode 79: Do More of What Works
Plateaus are one of those things most of us experience when losing weight. They have such a bad reputation and it can feel incredibly frustrating when we find ourselves in one like nothing you do can help you break free. What if I told you that plateaus can actually be a good thing? Let’s look at why we reach weight loss plateaus, how we know we’re actually in one, and how to change our mindset about them.
How to Break Through a Weight Loss Plateau
- Journal out five days of food, starting with a Wednesday
- Change your exercise routine
- Reduce your stress levels
- Get a good night’s sleep when you can
- Get more fiber in your diet
- Eat more vegetables
Plateaus: What They Are and Why We Hit Them
We have all probably experienced a plateau at some point in our weight loss journey. I’m a big believer that a plateau happens for a reason, and we should actually be happy when we hit one. But what actually is a plateau?
A plateau, to me, is when you have no weight loss for three months despite doing everything consistently. True plateaus do happen, but you have to be real with yourself. Have you stuck to your eating routine? Been consistent with your workouts?
If you have, there are a few reasons why your weight loss might have plateaued. Your body might be trying to acclimate to your new weight, your body might require fewer calories as you lost weight, or your leptin hormone levels are resistant.
Your Weight Loss SetPoint
But I truly believe that if you’ve been consistent with your routine, a plateau is a good thing and we need to change our mindsets about why they happen. Let’s talk about our body’s weight set point. This is the weight your body naturally and easily loses weight to.
You do have control to push your loss about 10-15% on either side of this weight, depending on your body type. Being comfortable at your set point, however, really lets you feel good about your intuitive eating, combined with gentle nutrition strategies. That maintenance becomes second nature.
The final piece of a weight loss plateau is about your Basal Metabolic Rate. We all have a BMR and if we’re deep in our weight loss journey, we know what it is. But if you have a history of dieting, as I do, your BMR might be different from what the online calculators tell you.
How can you approach your weight loss plateaus with patience? Will you keep a food journal for five days to see if you’re truly sticking with your eating plan? Let me know in the comments on the episode page.
In This Episode * What a plateau actually is [2:45] * Why plateaus happen [6:30] * The relationship between your body’s weight set point, losing weight, and mindset [11:30] * How to change your mindset regarding plateaus [12:45] * How to be patient through a plateau [26:00]
Quotes “I call a plateau having no weight loss in three months despite doing everything consistently. That is the key point.” [3:17]
“I really believe that if you embrace it, and you can really hone in on the intuitive side of your eating combined with some gentle nutrition strategies, your body will take you to where your set point is supposed to be.” [14:32]
“If you have dieted for years and years, your Basal Metabolic Rate might be pretty different from what you calculate. That certainly is what I deal with personally because I have a pretty long history of diet, and at an early age. For me, I definitely burn fewer calories than I calculate I do.” [19:54]
Resources Mentioned Join the G.O.A.L.S. Society Program
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 68: Siobhan Key on Sustainable Weightloss
Episode 79: Do More of What Works
Episode 81: Say "Yes" to Yourself
When is the last time you said “yes” to yourself? I bet it was a long time ago, right? What if I told you that by saying “yes” to yourself, you can cultivate a life of happiness, contentment, and compassion that will elevate your quality of life to new levels. Let’s look at how you can change your thought patterns to create more fabulous feelings that truly honor yourself.
How to Say “Yes” To Yourself
- Notice where in your life feels sticky
- Identify the thoughts that make that feel sticky
- Decide if that’s what you want
What Happens When You Say “Yes”
Saying “yes” to yourself is a revolution that will absolutely change your life. You will feel freer while, at the same time, more in control of your life than ever before. But conditioning makes it so much easier to deny what we really want.
A magical, wonderful thing happens when you start to honor yourself and say “yes” to your true desires. You gain confidence, happiness, and charisma… and when this happens, you’re less likely to seek external validation. But not only that: people will feel compelled to agree with what you want because of how much you’re lighting up with it.
Being stuck in an endless cycle of denial and saying “no” to yourself will inevitably make life start to feel sticky. I want you to look at what areas of your life feel this way so you can start identifying the barriers you have to honoring yourself.
How to Say “Yes” to Yourself
So how do we even make it possible to say “yes” to ourselves? It starts with identifying those sticky spots and starting to understand the thoughts behind them. We know from previous episodes how our thoughts are not facts, so it really is about getting to the root of the thought models holding us in denial.
Once you’ve identified these thought models, you can start to feel and understand how they’re limiting you. We’re so conditioned to accept our “no” that transforming it to a “yes” feels impossible. But it’s not enough to just change your thoughts.
Let’s explore how to create more of the feeling saying “yes” brings you. Cultivating that feeling leads to you saying “yes” to yourself more often. And these practices lead to a healthier, happier, more authentic life.
How will you say “yes” to yourself today? What can you do today that is in the highest honor of yourself? Let me know in the comments on the episode page!
In This Episode * What happens when you start saying “yes” to yourself [8:15] * How saying “yes” to yourself helps with external validation [12:30] * How saying “no” to yourself constantly makes life sticky [17:00] * Why it’s not enough to just change your thoughts [21:00] * How to turn your thoughts back to a “yes” [25:30]
Quotes “Saying “yes” to yourself sometimes means giving up the control. You don’t have to control every little thing. Sometimes saying “yes” to yourself is just trusting that it will be okay. Trusting that you can just be you. You do you. Trust in that and let the experts do their job.” [10:15]
“When I say “yes” to myself, my thoughts are such that other people are saying “yes” to me also.” [12:23]
“It’s not that we’re supposed to rush out of these feelings. We’re not supposed to rush out of these thoughts. We’re not supposed to change our life overnight. This is the long game, my friends. It is little by little.” [24:22]
Resources Mentioned Join the G.O.A.L.S. Society Program
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 80: Beating Burnout with A Simple Reset
Episode 79: Do More of What Works
Episode 75: The Art of Making a Decision
Burnout is all too common, especially for us women physicians. Feeling utterly exhausted with everyday life is, well, exhausting! Let’s look at how we can beat burnout with a simple reset: Rest, laughter, and connection are the best medicine.
How to Beat the Burnout
- Figure Out What You Need
- Find Joy in the Everyday
- Find Connection Everyday
- Plan Your Next Reset
What Exactly IS Burnout?
In the demands of modern society, our ever-increasing workloads, and addiction to people-pleasing, we are, more than ever, prone to feeling burned out. Burnout is a state of mental, physical, and emotional exhaustion that comes from - yep - a state of prolonged stress.
Getting over burnout isn’t an impossible task, but it does take some commitment to wellness. Reducing the likelihood of recurring burnout also takes some planning.
But it IS possible to beat burnout by taking and scheduling regular resets. What’s a reset? A reset is whatever you need to do in order to realign your life.
A Reset Looks Like...
A reset for me looks like a trip away with my family where I prioritize fun and connection. Laughter is such an essential ingredient to avoiding burnout: the more you laugh and have fun, the more restless energy you put to bed.
A reset can work extremely quickly, as well. It’s about breaking that monotonous routine and bringing yourself back to what really matters. This is why it’s so important for you to check in with yourself and ask those questions you might not like the answer to.
“How am I feeling right now, really? Am I handling everything life’s throwing my way? What am I craving right now?” These check-ins help you get deep into your actual needs as they are right now. Don’t forget - for a reset to be really effective, you need to have one regularly!
What would make you refreshed right now? Do you need a reset? Let me know what this looks like for you in the comments on the episode page.
In This Episode * What a reset might look like [5:15] * What happens when you give yourself the space to have a reset [7:45] * The importance of laughter [18:45] * How quickly you can benefit from a reset [20:00] * The questions you need to ask yourself [28:45]
Quotes “For me, because I am so typically scheduled, a reset is about not being scheduled. When you’re thinking about resetting and how you can go ahead and do that, think about what do you always do and what do you want to try more of.” [5:13]
“We all need to laugh more. We need to put our fun hat on. We wear all these hats, right? Doctor, wife, partner, friend, mom, dog-mom, cat-mom, whatever. We wear all these hats, but when do we wear the fun hat? It’s nice to wear the fun hat more. The fun hat is fun and it makes you laugh. Laughing helps get rid of the restless energy we sometimes carry around with us.” [18:47]
“Some of the things I want you to think about are: where are you with things? Do you need a reset? Why do you need a reset? What are you craving? What are you going to do on this reset? What can you take from it? Go ahead and put it out into the world. Keep living the life that you desire.” [28:45]
Resources Mentioned Join the G.O.A.L.S. Society Program
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 74: The Art of Creating Space
Episode 79: Do More of What Works
Episode 66: Dr. Dena George on Editing Your Life Story
Doing more of what works and less of what doesn’t sounds like an easy concept, right? But how do you know what’s working and what isn’t? In this episode, I’m exploring a few of the hats I wear and break down the three big questions: What’s working? What’s not working? What can I do more of?
Questions to Ask Yourself
- What’s working?
- What’s not working?
- What can you do more of?
The Hats You Wear and Figuring Out What Works
Every single person has multiple roles they engage in every day. Partner, parent, child, sibling, employee, entrepreneur, volunteer… you get the idea. But what happens when you actually take the time to look at how these roles are serving you? And, more importantly maybe, how you’re serving them?
By breaking down three questions in the narrative of all the different hats you wear, for me specifically in this episode, as a wife, as a parent, and as a coach, I can reevaluate how I best show up in these roles. Identifying what’s not working really does allow you to figure out what is working and how you can use the momentum from that to create space to do more of that.
What Happens When You Open Up to Others
Opening up to the other people who experience you in these roles helps with communication barriers, as well. By knowing more about yourself and what doesn’t work for you, you can openly talk about that, apologize if necessary, and come to mutual decisions about how to move forward.
Finally, knowing your ultimate goal helps this whole process. If you know where you want to end up, you can curate your approach to make it work even better. Doing more of what works will absolutely help you reach those long-term goals quicker.
Do you know your long-term goals? What roles do you need to examine to get you closer to meeting them? Let me know what you’re exploring first in the comments on the episode page.
In This Episode * Do more of what works and less of what doesn’t [1:00] * How to look through your hats and choose which work the best [3:30] * What happens when you open up about what’s not working [14:00] * How doing more of what works helps you connect with your community [20:00] * Why you should explore your ultimate goals [23:15]
Quotes “I think that connection is really the key. As I’m talking through this all in this episode, this theme of connection has definitely allowed me to calm myself a little bit. I feel a lot less stressed even working through this podcast with you all from the very beginning. A lot is based on the very idea that I can connect. I can connect with those that I love and it’s really fun to do that. I had the opportunity on this episode to do that.” [20:45]
“Doing more of something I think is giving others permission to explore in depths of what they need right now. When I’m describing what I need, what can I do more or less of, it’s giving permission to be able to do more of what’s working for them, less of what’s not, and helping them uncover what that is.” [26:39]
“How can we conserve energy? By saying ‘yes’ to the things that are working and ‘no’ to the things that are not working.” [27:53]
Resources Mentioned Join the G.O.A.L.S. Society Program
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Life coaching is something that can, and will, impact your entire life when you give it a chance. This is my story: how I found life coaching, why I embraced the thought model, and what happened when I followed my passion.
The Key Steps to Life Coaching
- Let yourself be uncomfortable
- Observe what you believe as truth as simply your thoughts
- Allow space to let your passion come through
- Be there for yourself and for others
Life Coaching and Psychology Life coaching is more similar to psychology and therapy than many people realize. When I first learned about life coaching, I appreciated that so much of it uses the thought model to help process life and emotions, which is a concept rooted in psychology.
When you learn that your thoughts are not facts, you can start the process of understanding them. And once you understand your thoughts, you can improve your entire life.
An outside perspective, like a life coach, is essential to helping you establish thought from fact. For me, personally, my own coach is pivotal in helping call me in on some of my thoughts and moving me forward.
How Your Passions Make You Better
When you’re able to see your thoughts for what they are, you spend less time stuck in fruitless loops. Creating this space actually lets you open yourself up to explore what you’re passionate about.
When you embrace your passions, life truly begins to open up for you. You allow yourself to explore, play, and have fun - all the things that life is actually about.
The final piece of life coaching is that when you’re showing up fully for yourself, embracing your passions, and understanding thoughts, emotions, and facts, you’re more capable of showing up for other people. Healed people heal people, my friends.
Homework for Women Physicians What thoughts do you need to examine? Do you make time to embrace your passions? How does this let you show up for yourself? Let me know in the comments on the episode page!
In This Episode * Life coaching is similar to psychology and therapy [10:00] * How to turn facts into thoughts [11:30] * The power in an outside perspective [15:45] * How to embrace what you’re passionate about [21:00] * Why being there for yourself allows you to be there for others [27:00]
Quotes “In coaching, we help you get from Point A to Point B by understanding your thoughts.” [10:45]
“This is life coaching, my friends. I’m giving you an inside look at my journey with how coaching really impacted it. I wouldn’t be where I am right now if I was not coached at the intensity that I was. I’ve made an investment in myself and as soon as I signed up to be a life coach myself, I hired a coach. It’s so powerful to have somebody to help me see my thoughts.” [15:23]
“When I allowed my passion to shine through is when everything started to click.” [21:41]
Resources Mentioned Join the G.O.A.L.S. Society Program
Learn more about accredited coaching with Dr. Amelia Bueche
Find Dr. Amelia Bueche Online
Follow Dr. Amelia Bueche on Facebook | Instagram | YouTube
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
How do we, as women, make a mark in the world with something that’s unique to us as women? Would it be similar to what would be expected of men? Today, I’m exploring this idea by sharing my own background and discoveries.
Key Takeaway
We can empower the next generation of women by giving them the needed space and support to pursue their passions.
The Privilege of Overlooking Gender Bias I’ve often overlooked the role of gender bias. Being able to do so is a privilege I have. It’s rooted in how was raised; to see gender as irrelevant to potential. My parents treated me the same way that they treated my two brothers and their lessons on equality stuck with me today.
During my residency, I had the further privilege of being exposed to some amazing women physicians. They reinforced the idea we all have an innate power within us.
Empowering Our Daughters
Now when I think about my daughters, I find myself consciously considering what it means to be their role model. What do I want them to learn about themselves and what they’re capable of? How do I offer them the space they need to learn what they need on their own?
I’m still learning, but I’ve seen what happens when we give them the space to believe that their passion can be enough and while I support them along the way.
This has me thinking about how we can build up other women and girls. It’s time we thought about how we can take our power and put it out into the world.
Homework for Women Physicians How can you put your power out into the world? How can that be a lesson for others? Leave a comment on the episode page!
In This Episode * Why it’s a privilege to be able to overlook gender bias [3:00] * Finding the confidence to take action and discover your passion [14:00] * Being a role model for daughters and being inspired by them [16:30] * Why we can do more than just ‘keep up with the guys’ [24:00]
Quotes “What can I learn from this? What do I want to do with this information and move forward with it?” [9:57]
“I’m finally the best I’ve ever been, but it’s been through tons and tons of work and coaching and just really embracing who I am on so many levels... It’s made me like myself so much more.” [20:12]
“It’s amazing what we can grow and learn from all those around us, especially children.” [22:40]
“Little by little, as women, we are making our mark - even as difficult as it seems sometimes.” [29:50]
Resources Mentioned Join the G.O.A.L.S. Society Program
Learn more about accredited coaching with Dr. Amelia Bueche
Find Dr. Amelia Bueche Online
Follow Dr. Amelia Bueche on Facebook | Instagram | YouTube
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Change is difficult. When situations change, we enter the unknown. We may fear losing opportunities or making the wrong choice. Today’s guest wants us to embrace change and approach it with an open mind. In this way, curiosity, the opposite of dread, can lead us to greater things.
When considering a change:
- Examine your limiting beliefs
- Learn from others who have gone before you
- Determine your priorities
- Ask for help from your support group
About Dr. Marion McCrary
Dr. Marion McCrary is an experienced primary care internal medicine physician and a national board-certified integrative health and wellness coach. She is passionate about physician wellness and serves as the Well-Being Champion for the NC chapter of the American College of Physicians.
Dr. McCrary is also a coach for ACP and AMWA leadership programs. Her newest role is the Associate Director for GME Coaching at her home institution and she is looking forward to guiding residents and fellows in their professional and personal development. She is also a writer and a podcaster. She is one of the co-creators and hosts of the ResetMD podcast where physicians have conversations about what has sustained their well-being.
Self-Examination is Part of Making Changes in Your Life In this episode, Dr. McCrary describes how to break away from the daily grind. These aren’t decisions to be made on a whim. It takes time to examine limiting beliefs and understand how to move forward. Big changes require big introspection. Self-reflection is necessary to move forward in an informed way.
When embraced with a sense of curiosity, transitions are an invaluable time to learn about yourself. You’ll see just how much control over your circumstances you really have. It’s also great for your confidence to see that you can take risks and turn out okay.
Change as a Solution to Burnout
One of the instigators of change is burnout. We discuss common causes of burnout. When you say yes to too much or lack the support you need, exhaustion is a natural consequence.
Dr. McCrary wants us to fight burnout by instituting whatever control we have. Take control over your thoughts and time. Set boundaries, even when it involves tough conversations.
Reflect and take stock of your priorities. Once you know these, you can live according to them. Don’t let a day go by without doing what you want with it.
Homework for Women Physicians What is a big change are you considering? How can you take stock of your priorities to move forward with it? Leave a comment on the episode page!
In This Episode * How Marion got her momentum back after feeling stuck [3:00] * Finding the confidence to embrace change [8:00] * What you can learn about yourself when you enter the unknown [13:20] * Common causes of burnout and how physicians can address them [16:30] * Learning to say no and finding strength in it [20:50]
Quotes “You get to decide. When I started really addressing those for myself - realizing that I could think about things differently - that’s when a little bit of that confidence starts to build up” [9:50]
“You’re not the only person who is going through this. There’s a lot of other people who may be thinking the same way. You can support each other as you do it.” [10:22]
“That time to really put myself out there, be creative, see the results, has been really helpful for me to build confidence.”[15:23]
Resources Mentioned Free 30 Day Trial in GOALS Society
Find Dr. Marion McCrary online
Follow Dr. Marion McCrary on Facebook | Instagram | Twitter | Linkedin
Learn more about accredited coaching with Dr. Amelia Bueche
Find Dr. Amelia Bueche Online
Follow Dr. Amelia Bueche on Facebook | Instagram | YouTube
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
How many decisions do you make in a day? I bet there are so many, big and small, that it’s impossible to answer the question. With so many decisions being made all the time, decision fatigue becomes a real threat. Today, I want to explain how making good decisions is an art.
When making important decisions you should:
- Identify your circumstances
- Know what is motivating you
- Accept that your decision is the right one
- Consider the opposite of your decision
- Evaluate how realistic your decision is
Approaching the Decision-Making Process When faced with a decision to make, the first thing to do is identify the situation. Then, consider your motivation. Knowing why you want to do something means you can move forward with more clarity.
At this point, it’s normal for you to think of all the reasons why your decision is the wrong one. Don’t get stuck in this. This is the time to accept that your decision is the right one. You don’t need to justify yourself to anyone.
It’s okay to consider possible negatives to your decision. This keeps expectations realistic and informed. You can then evaluate just how feasible your decision actually is.
The Most Important Considerations
Part of decision overwhelm comes when we think of all the things that could go wrong. When approached the right way, this is actually an important part of the process. Understand that the worst-case scenario isn’t the most likely scenario. However, if you know you can live with the possibility of things going poorly, you’ll know that your decision is still likely the right one.
Before moving forward, ask yourself this question: do you really want this? The answer to this will dictate if you move forward or not. Either way, you’ll have to own your decision in the end. Even before you put your decision into action, accept responsibility for it. You’ll release yourself from the decision-making process and allow yourself to fully live with it.
Homework for Women Physicians What big decisions are you faced with? How will you put the decision-making process into action? Leave a comment on the episode page!
In This Episode * Grappling with decision fatigue and its consequences [1:50] * A step-by-step guide to decision making [3:50] * Considering worst-case scenarios and preparing for them [15:30] * Understanding what you truly want to do [20:20]
Quotes “When we have decision fatigue, that part of our brain that does all of the good decision-making doesn’t want to work anymore.” [2:18]
“It is okay to just want this. There doesn’t need to be any other explanation.” [10:35]
“If we’re not willing to go ahead and accept some of the worst-case scenarios, then it might not be the right decision for us.” [17:35]
Resources Mentioned Free 5-Day Strength Series for Women Physicians
Learn more about accredited coaching with Dr. Amelia Bueche
Find Dr. Amelia Bueche Online
Follow Dr. Amelia Bueche on Facebook | Instagram | YouTube
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
We’re all very accomplished women. It took a lot of hard work to get to where we are today. But along the way, many of us forgot how to make the space we need for ourselves. Today, I want to talk about how to identify if we need more space, how to create it, and the benefits that will follow.
To create more space for yourself you should:
- Define your priorities
- Set boundaries
- Find comfort within your new time and space
- Allow other people the space that they need
Identifying if You Need to Create More Space for Yourself If you feel that you’re constantly giving to others and never have enough time, you need to make more space for yourself. You might have already started to do this. Either way, your health, and happiness rely on this space.
Stay alert for the times when your brain tells you it’s okay to fill the space you just made. Remember, the more we fill the more we can do. Yet, if you fall into this way of thinking, the boundaries that you’ve set up to protect your wellbeing will crumble.
Start by getting clear on your priorities. You only have so much time and energy. Make sure it’s well spent.
What Happens When You Have the Space You Need
A number of wonderful things happen when you make the space you need for yourself. Your creativity will flourish. The irony here is that the more you say no to certain things, the more productive you can actually be.
You’ll also learn to be more comfortable with your thoughts. We’re so conditioned to always be busy than just sitting and thinking has become a rare practice.
When we create the right space, magic follows. We get more creative. We allow ourselves to live without judgment. We discover truths about ourselves. We find new insight into how we show up.
Homework for Women Physicians Where do you lack space in your life? What role are you in that needs more space? Let me know how you can make more space in this area in the comments on the episode page.
In This Episode * How to know if you need to create more space [2:55] * What happens when you create space for yourself [4:55] * Optimizing what space you already have [6:50] * Finding comfort in the space you create [13:00] * Creating necessary space for other people to benefit ourselves [20:00]
Quotes “What happens, particularly in the medical field, is that we somehow lose our ability to relax and to believe that relaxation is necessary.” [1:36]
“I am one that absolutely needs to continue to create. I know that I need to create space and practice creating it because my creativity takes off when I am able to give myself that space.” [7:16]
“When we create space for other people, we are not wasting our energy on things that we can’t control.” [20:26]
Resources Mentioned Join the Transform Waitlist
Join G.O.A.L.S. Society Free for 30 Days
Learn more about accredited coaching with Dr. Amelia Bueche
Find Dr. Amelia Bueche Online
Follow Dr. Amelia Bueche on Facebook | Instagram | YouTube
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Many people don’t know what to say to their doctors if they have issues in their sex life. This is tough for us physicians too. We’re often not sure what to tell our patients because we aren’t comfortable with it too. Today’s guest, wants us all to join the discussion around this important and often neglected topic.
To start helping patients with issues concerning sexuality you should:
- First, heal your own sexual issues
- Establish a setting in which patients feel comfortable with their vulnerability
- Communicate the idea that sexuality changes over a lifetime
About Dr. Sonia Wright
Dr. Sonia Wright is a board-certified radiologist, a trained sexual counselor, and a life coach (rumor has it, she has also worked in a sex toy store). She received her education from Stanford University, the University of California San Francisco School of Medicine, the Mayo Clinic, and the University of Michigan.
Dr. Sonia is on a mission to help women embrace their sexuality as well as end the emotional pain and isolation associated with sexual difficulties. She believes wholeheartedly that all women deserve to experience pleasurable sexual intimacy.
Dr. Sonia has a natural ability to put people at ease while discussing sensitive issues related to sex. She enjoys combining this natural ability with her medical knowledge, sexual counseling skills, and life coaching tools to create her unique brand of sex coaching. She tackles the hard issues by normalizing the situation and sharing helpful information while coaching from a caring and humorous perspective.
Healing Ourselves So We Can Help Others Most of us did not get training around sex and sexuality in medical school. Our patients often expect us to have answers. Yet, when we have our own issues around the topic, we may find ourselves unable to provide the help our patients require.
Dr. Sonia wants us to consider our own sexuality first. We need to have connections with our own bodies before we can help others with theirs. Dr. Sonia urges us to examine our thoughts and personal wishes around sexuality. Once a connection between the mind and the body is established, you can begin to move forward and help other women do the same.
Creating a Safe Space to Discuss Sexuality
I get that a lot of people aren’t comfortable with this topic. But vulnerability is a necessary part of improvement. Dr. Sonia describes how to establish a “zone of sexual safety” so that women can get as comfortable as they need to be. When we can embrace vulnerability, we can make meaningful gains in whatever sexual issues we want to address.
To create this safe setting, Dr. Sonia describes how to address topics of consent, emotional and physical safety, and desires. Sex is about pleasure, something everyone deserves. When this idea is prioritized, we can approach deeper issues.
Homework for Women Physicians What can you do to address your own issues concerning sexuality? How can you help your patients feel more comfortable talking about their own?
In This Episode * The deficit that a lack of training in sex and sexuality creates [2:35] * How to help patients get started on their journey [6:40] * Getting comfortable with your journey of sexual self-discovery [11:50] * Helping patients with a different libido than their partners [15:30] * How sex drive changes over a lifetime [22:25]
Quotes “As physicians, patients look to us to have an understanding about what to tell them about sex and sexuality. But we don’t have the training and may be struggling with our own issues.” [3:39]
“When you are comfortable with your own sexuality and you realize that it doesn’t have to be perfect or the way society says it should be, then you make room to be able to talk to and help other people.” [6:22]
“There’s no concept of normal, but society wants there to be a normal amount in terms of libido.” [17:13]
“We adapt exercise routines and our nutrition for our changing body. We need to adapt our concept of sex and sexuality as well as our body changes.” [22:51]
Resources Mentioned Find Dr. Sonia Wright online
Come as You Are by Emily Nagoski
Learn more about accredited coaching with Dr. Amelia Bueche
Find Dr. Amelia Bueche Online
Follow Dr. Amelia Bueche on Facebook | Instagram | YouTube
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Burnout comes up a lot in the physician’s space, and for a good reason. As women physicians, we are constantly exhausted from progressing our careers while doing everything society expects of women. The good news is that with a few mindset shifts and practices, you can get out of the box of burnout and start feeling like yourself again.
If You Want To Prevent Burnout, You Should:
- Get clear on what your passion is and create a plan to help you go after it
- Surround yourself with a supportive and inspiring community
- Ditch the all or nothing mentality and focus on taking small baby steps towards your goals
Preventing Burnout With Dr. Karen Hoffmannn
Karen Hoffmannn, MD, FAAOA, is board certified by the American Board of Otolaryngology-Head & Neck Surgery. Since joining Piedmont Ear, Nose, Throat, and Related Allergy in 2007, Dr. Hoffmannn has specialized in the medical and surgical treatment of patients with Eustachian tube dysfunction, ear fullness, sinus, and allergy disorders, and hearing loss and chronic ear disease. She has successfully integrated compassionate and innovative care in private practice with clinical research and is passionate about helping others take care of themselves.
You Are In Control of Your Own Outcome Being a mother, wife, and physician, Dr. Hoffmann got to a breaking point when she realized that her all-or-nothing mentality and internal dialogue were contributing to her burnout. By taking small baby steps to move away from this mentality and towards a long game strategy, she was able to change her thinking and change her life.
Now, Dr. Hoffmann shows up to work every day excited, which reflects back onto her and onto her patients. By finding clients that push her out of her comfort zone and inspire her to approach medicine in a new way, she is pursuing her passion in an inspiring way.
Find Your Passion and Run With It
One of the best ways to feel supported going forward in your journey is to find a community of other women and women physicians. If you don’t have support, you will feel like you need to do it all. And while your imposter syndrome may be holding you back from finding a community, showing up authentically and making yourself a priority is the best way to overcome it.
The changes you will notice when you start to take care of yourself can be drastic. By getting clear and focusing on your passion, creating a plan to get there, and surrounding yourself with other women who continue to lift each other up, anything is possible.
Homework for Women Physicians Are you ready to prevent burnout by thinking outside of the box and prioritizing yourself? Share which ways you tackle burnout with me in the comments section of the episode page.
In This Episode * Why we experience burnout early on in our careers [3:30] * How to use your thoughts and internal dialogue to determine your own outcome [6:49] * Tips for creating a balance between family life and your career [13:30] * Why being surrounded by a community of other women physicians is a gamechanger [15:28] * Advice for women who believe they don’t have the time to achieve their goals [19:20]
Quotes “You try to do everything, and I think it is almost like you are on a hamster wheel. You just keep going and going and going. It took me quite a while to figure out that wasn’t really normal or sustainable.” [3:59]
“I ultimately have the power to determine my outcome based on my thoughts. My internal dialogue and thoughts are much more important than my external circumstance and how I experience and interact with the world. So it ultimately gives me the power to determine my outcome.” [7:34]
“There are really just so many hours in the day, and you can’t be everything to everybody all at the same time.” [14:11]
“Everyone has some imposter syndrome, I really think, unless they are a narcissist, and we just have to realize that everyone has that. And you just show up and do you, and you want to be your authentic self.” [18:25]
“You have to figure out where you are going so that you can come up with a plan to actually get there.” [26:09]
Resources Mentioned Dr. Karen Hoffmann Website
Join G.O.A.L.S. Society Free for 30 Days
Join the Transform Waitlist
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 64: Showing Up for Your Future Self
Episode 59: Thinking Outside The Box with Dr. Tonya Caylor
We show up in other people’s journeys all the time, whether we mean to or not. Do you find yourself comparing your own journey with others in judgment or jealousy? It’s time to break free from that cycle and learn once and for all that their journey is not your journey.
How to Show Up on Someone Else’s Journey
- Be curious and ask questions
- Take feedback on your approach
- Create space and have boundaries
- Be open to give and receive
- Don’t compare your journeys
Showing Up without Comparison or Judgement
It doesn’t matter what type of journey it is, comparing yours to someone else’s will never be a good time. You’ll either slide into judging the other person or you’ll feel inadequate.
This is why it’s so important to understand that no two journeys will ever look the same (ever!) and that that is perfectly okay. In fact, it’s more than okay. People’s personal journeys aren’t supposed to be the same.
But there will always be times when you show up in someone else’s journey. So how do we do that in a way that’s healthy for both of us? We also need to ensure we’re showing up without judgment to avoid that comparisonitis trap.
How to Show Up in Someone’s Journey There are ways to show up in someone else’s journey in a healthy way. I often practice this with my daughters and their experience coming into womanhood. Be curious, ask gentle questions, and be open to feedback and with your experiences.
But the most important aspect of sharing journeys is to create boundaries for both of you. You need to know how to keep yourself safe - from judgment and comparison - and they need to know they’re free from judgment as well.
Give yourself space and grace when showing up in someone else’s story. But above all, make sure you’re protecting your own space.
Homework for Women Physicians Who’s journey do you put yourself in a lot of the time? Decide how you can show up for that journey but give yourself and them the space to protect your boundaries. That’s where the magic is. Let me know what you decide in the comments on the episode page.
In This Episode * Why you don’t need to compare yourself to other people [6:30] * How to show up on someone else’s journey [12:15] * What happens when you judge someone else’s circumstances [15:45] * Why it’s essential to give yourself space when on someone else’s journey [24:15] * How to support someone else while maintaining boundaries [27:00]
Quotes “There are some things out there that say, ‘how do you talk to your daughter about her body? You don’t.’ I get it, but I also think that it’s going to come up. Let’s be prepared for how we’ll have that discussion.” [13:15]
“My journey is not your journey. Your journey is not my journey. We have to spend the extra energy that we’re using to judge and compare and bring it back to ourselves, asking ‘how do I want to show up here?’” [17:46]
“If we’re very deliberate about how we show up on someone else’s journey, we will definitely find the space for ourselves.” [24:20]
“We can’t possibly know how someone else’s journey feels, but we can show up in our way so that we can help support that journey.” [27:10]
Resources Mentioned The Course to “Cure” Mental, Emotional, and Physical Burnout for Women Physicians (48 AMA PRA Category 1 Credits)
Join the Transform Waitlist
Join G.O.A.L.S. Society Free for 30 Days
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt
Episode 66: Dr. Dena George on Editing Your Life Story
Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care
After so many years of fad diets, restrictive, or emotional eating, how do you even start eating “normal” again? Let’s break down why diets are harmful and how we can all break free of those cycles to start repairing our eating habits. “Normal” eating is within your grasp.
How to Become a Normal Eater
- Decide that normal eating is your goal
- Figure out why that’s your goal
- Identify where you fall on the eating spectrum (Restrictive or Emotional)
- Eat opposite to what you normally do (say yes or say no)
- Learn what your body wants to eat
- Understand the only three rules you need: Are you hungry? Are you satisfied? Don’t eat your feelings
What Does Normal Eating Even Look Like? Most of us have followed some kind of eating plan for so long that it’s hard to even comprehend what normal eating actually is. What it looks like. How to start, when your eating habits are so warped after a lifetime of restriction or emotional eating.
Normal eating is simply eating what your body truly needs when it’s actually hungry - and stopping eating when you’re full. In fact, there are only three rules when it comes to normal eating. Are you hungry? Are you satisfied? And don’t eat your feelings.
So many of us have followed diets focused on restricted eating. We say “no” to everything. But these types of diets aren’t sustainable in the long term, nor are they healthy and sustainable for your body. As soon as you stop restricting your food, your body will start to gain weight again.
Finding Balance and Returning to “Normal”
But on the opposite end of this food spectrum is the emotional eater. Someone who says “yes” all the time because food equals happiness and fun events, or everyone’s favorite: eating your emotions. By saying “yes” all the time, you’re doing yourself a disservice because you’re not listening to what your body actually wants.
So how do you find a balance between restrictive and emotional eating? “Normal” eating is finding that space between these two opposites where you’re listening to your body, eating what your body wants when it’s hungry, stopping when you’re full. It can be hard to start this way of eating, especially when you’re used to denying yourself; the best rule of thumb is to start saying the opposite of what you have been.
Finally, I want you to look at your goals for changing your way of eating. By defining what your goal is, you can figure out the best way to transform the way you eat to create a sustainable, healthy plan that works for you.
What type of eater are you? How do you feel about making that first change to start making the opposite food decisions? Let me know in the comments on the episode page how you’re getting on!
In This Episode * What normal eating looks like [6:15] * Why restrictive eating always backfires [7:00] * What happens when you say yes all the time [9:30] * How to transition into an intuitive eater [12:15] * Why you have to define your goals [15:00]
Quotes “If we can trust ourselves, trust the process, and actually listen to our body, it will tell us exactly what we need.” [5:58]
“If we are pursuing this normal, intuitive eating style, that actually has to be the goal. The goal has to be that “I want to be a normal eater”. Versus “I want to look like this and get this result.” [15:37]
“When we’re willing to give ourselves opportunities to say yes, we’re going to start to know what we really want to eat.” [22:14]
Resources Mentioned Transform Program Reveal Party: September 15th at 8 pm EST Reserve Here
Transform CME Program
Join G.O.A.L.S. Society Free for 30 Days
The Rules of "Normal" Eating: A Commonsense Approach for Dieters, Overeaters, Undereaters, Emotional Eaters, and Everyone in Between! by Karen Koenig
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
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Dr. Jennifer Moranda on Finding Food Freedom
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Siobhan Key on Sustainable Weightloss
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Dr. Andrea Strathman On Achieving Sustainable Results
Sustainable, long-term weight loss sounds like an impossible scenario. It doesn’t have to be - it’s all about finding what works for you. Corinne Crabtree joins us to talk about her own 100-pound weight loss and how she’s now helping other women lose weight for the last time.
The Only Rules of Weight Loss You Need
- Drink Water
- Get 7-8 Hours Sleep Every Night
- If You’re Not Hungry, Don’t Eat
- Make a Food Plan Each Day
About Corinne Crabtree Corinne Crabtree is a top-ranked health podcaster, Master Weightloss and Life Coach, motivational speaker, and all-around badass. She’s an expert in the field of weight loss where she teaches her unique No BS Weightloss Program that helps women lose weight the way they want to live their lives.
Corinne tells it like it is, showing up looking sassy, or showing up with morning hair getting sassy. She lets nothing stop her from helping her women figure out their shit so they can live the healthy life of their dreams. She’s a proud Mommy Tiger to Logan, wife to Chris, devoted cat lady, and holds it all down in Nashville, TN.
Sustainable Weight Loss Plans
Corinne Crabtree talks about the biggest change she made in her weight loss journey: Changing the way she spoke to herself. By focusing on positive self-talk, she transformed her mindset and her body.
Corinne encourages you to start losing weight from where you are right now. Her four sustainable rules for weight loss are the basics that everyone can follow. From drinking water to only eating when you’re hungry, they leave so much room for creating sustainable changes in your life.
If you’re someone who’s followed diets in the past, it’s time to figure out if those rules actually worked for you. Corinne says that if whatever plan you used before isn’t what you’re using now - it’s not for you. Sustainable weight loss includes the maintenance piece: if you can’t keep it up when you’ve lost the weight, it’s not sustainable.
Mindset Shifts Over Weight Loss Goals Corinne’s approach to weight loss is to stop thinking in terms of goal numbers and start picturing what and who you will be when you get there. How will 150lb you respond in any given situation? What will she feel? What will she wear?
By taking the focus away from the scale and focusing instead on who you will be, you’re helping guide your brain into that mindset. This, along with positive self-talk, is the key to lasting weight loss and change.
Finally, Corinne and I talk about the reality of weight loss plateaus and stalls. The real talk is that while there are certain circumstances you might stall, it’s more likely you’re sabotaging yourself. Corinne explains that if you’re yo-yo-ing up and down 5lbs, it’s more likely that you lose the weight and then fall away from your plan to gain it back.
Homework for Women Physicians What can you do to honor and start your weight loss plan where you are right now? If you follow Corinne’s four rules, it’s easier than you might think. What are some of your essential foods to include in your meal planning? Let me know in the comments on the episode page.
In This Episode * The power of positive self-talk [5:15] * How to start sustainable losing weight [7:30] * What happens when you meet yourself where you’re at [11:15] * How to question whether the diet rules actually work for you [17:30] * What happens when you stop focusing on goal numbers [20:15] * How to approach a weight-loss stall or plateau [23:00]
Quotes “So much of my self-talk changed that I knew that I wanted to help other women make that transformation. It’s not enough to lose weight if you don’t feel really good about yourself at the end.” [5:39]
“Because I was talking so much better to myself and I was encouraging myself, it was so much easier to let go of the ice cream. The ice cream was filling the void of me not feeling good about me. I was starting to encourage myself along the way. I didn’t need to keep filling the void with ice cream.” [8:45]
“There is no shame in starting where you are and taking small steps forward.” [11:22]
“If you can’t do it the rest of your life, it didn’t work! Never tell yourself it ever worked.” [18:07]
Resources Mentioned Learn more about the Advanced Weightloss Certification
Listen to Losing 100 Pounds with Corinne
Find Corinne Crabtree Online
Follow Corinne Crabtree on Facebook | Instagram
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 68: Siobhan Key on Sustainable Weightloss
Episode 67: Scale Myths with Coach Missy
Episode 57: Dr. Stierman on Breaking Up with the Scale
Losing weight is difficult in our American society. We face constant temptation no matter where we are. Dr. Siobhan Key joins me to talk about breaking up with the American diet and creating sustainable, lifelong weight loss.
Small, Sustainable Changes to Boost Weight Loss
- Reduce your fat intake
- Do a longer fast in the morning
- Focus on listening to your hunger and satiety signals
About Dr. Siobhan Key Dr. Siobhan Key is a Certified Life & Weight Loss Coach, an expert in emotional and binge eating, and a practicing Obesity Medicine Physician. She is the host of the internationally renowned Weight Solutions for Physicians Podcast and helps physicians across the globe manage stress and lose weight.
Siobhan is passionate about helping physicians who struggle with stress or binge eating. She helps her clients go from feeling overwhelmed and ashamed of their eating to be confident in their ability to lose weight and find peace from the constant brain chatter around food.
The Intersection of Weight Loss and Life Coaching
Dr. Siobhan Key talks about her own experience with weight loss. She explains how she knew the science behind it, but still found herself giving in to some of the food urges and desires she knew wouldn’t make her feel good.
But her approach changed when she discovered the intersection of weight loss and life coaching. Delving into the psychological reasons behind weight loss was the catalyst Siobhan needed for herself, and it’s now something she works with her clients on, too.
The second piece for weight loss is that you need to completely detach yourself from the average American way of eating. Our society relies on fast food, deep-fried, and sugar-laden foods. Overall, it doesn’t lead to a healthy diet or one conducive to weight loss.
Weight Loss for Life Siobhan explains the secret to losing weight for good: Find a way of eating that works for you that are sustainable in the long term. The key is finding an eating plan that you can and will stick to for the rest of your life.
The key is in finding that sustainable plan. Part of this search will include figuring out what foods don’t make you feel good. When you reframe, for example, that you don’t binge on a bag of chips because of the added calories, but instead because you don’t feel good the next day, it’s so much easier not to eat them.
Finally, we talk about those dreaded weight loss plateaus. Siobhan asks us to look at our plateaus logically and ask: have we actually stopped losing weight? How do our clothes fit? She also talks us through some of the reasons our weight loss maybe has slowed.
Homework for Women Physicians Have you found a sustainable way of eating you can stick to for life? What foods need to keep a place in your everyday diet? Let me know in the comments on the episode page.
In This Episode * Why the combination of obesity medicine and life coaching works [6:15] * How to disconnect with the normal American diet [7:30] * How to lose weight for good [8:45] * What happens when you reframe your approach to why you don’t eat certain foods [18:30] * How to approach a weight loss plateau [23:00]
Quotes “There has to be a better way. We have to actually know more about weight loss than what I was taught. I started studying obesity medicine and working on my own weight, and that helped. I did lose about half of my weight doing that. But there was still this element. I believed in lower carb eating, I knew it worked well for my body, I knew if I followed it consistently, it worked. Yet, there were still these inconsistencies. Still, these were times where I would find myself eating the food I knew didn’t work for my body and I felt powerless to stop eating it. I needed other tools and that’s ultimately how I found the life coaching.” [5:37]
“I believe that if you’re doing this, you need to create yourself a customized approach that works for you, your preferences, your life, and your body. And that feels good. If it feels hard, takes work, or a ton of effort, it’s probably not going to be sustainable. There will come a day when you won’t have the energy to put into that. Design a custom way of approaching weight loss, let it not be perfect, and know that it can be imperfect and still be effective. It just has to be consistent.” [10:36]
“It doesn’t have to be a big investment in time. You don’t have to take a couple of hours for yourself every single day. Giving yourself permission to have some moments to yourself every single day to give yourself what you need at that moment can make a difference to your eating habits.” [21:47]
Resources Mentioned Listen to Weight Solutions for Physicians Podcast
Find Dr. Siobhan Key Online
Follow Dr. Siobhan Key on Facebook | Instagram
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 67: Scale Myths with Coach Missy
Episode 57: Dr. Stierman on Breaking Up with the Scale
Episode 54: Dr. Monica Milas on Transformation Through 100 lb Weight Loss
There are so many myths about the scale and what the ideal body weight is. Some of the biggest are ideal weights, competition weights, and what weight actually looks like on a body. Coach Missy Henry joins me to bust these myths and destigmatize talking about weight.
How to Make Lasting Body Composition Changes
- Figure out your body type
- Find realistic weight ranges associated with your body type
- Set realistic goals
- Work with an honest coach
About Coach Missy Missy was born and raised in Omaha, NE. She received her Bachelor in Exercises Science and Masters Degree in Health Promotion/Health behavior change from the University of Nebraska Omaha (UNO). She was a full-time faculty member in the Department of Health, Physical Education & Recreation (HPER) at UNO, teaching undergraduate Exercise Science courses for 5 years.
Missy opened Edge Body Boot Camp, a strength and conditioning facility, in December of 2014. Missy and her husband Rob, welcomed their daughter Sawyer in May of 2016. She continues to run the gym and coach people on nutrition and changing health behaviors both in-person and online.
Behind the Scale Myths
Coach Missy Henry joins me to talk about some of those myths behind the scale and the truth of body weight. As someone with a background in fitness and athletics and who now coaches women on weight loss and body transformation, Missy knows firsthand how much misinformation is out there.
First, we talk about the importance of knowing what your body type is and why you need to understand it at a fundamental level. This leads to a conversation about comparing what you’re doing with what your friends are. Missy says you’re never going to look like anyone else, so the only thing you actually need to focus on is what works best for your body.
Destigmatizing Weight Once you know your body type, Missy talks about setting realistic goals. This means looking at what weight actually looks like on bodies. We might think we want to weigh 125lbs, but that might not be realistic or healthy for your body.
Missy is passionate about breaking the stigma of talking about “your number,” aka what you weigh. Not only will this open the conversation, but it will also help everyone understand that there’s no such thing as a “good” or “bad” weight - weight simply is. It’s the same as food: food simply exists, it’s neither good nor bad.
Finally, Missy talks about why we should all curate our social media feeds. If you find yourself looking at Instagram models feeling bad about your own body - stop following them!
Homework for Women Physicians How are you setting realistic goals for your body? Will you join the movement to destigmatize “the number”? Let me know in the comments on the episode page.
In This Episode * The importance of knowing your body type [6:15] * Why you should focus on what works for you, not what your friends are doing [7:15] * Why you need to define a realistic goal [8:00] * Redefining what “good” and “bad” food and weight is [10:15] * Why you should curate your social media feeds [17:15]
Quotes “If you’re not going after something individual to you, you’re going to spin your wheels. You could be doing the exact same workout and eating the exact same food as your friend, and you will never look like your friend and your friend will never look like you. It’s because of your body type. Everybody has a healthy version of themselves.” [7:29]
“People have an unrealistic expectation of what they should weigh and what a healthy weight should weigh. I like to give people a much more realistic range to start getting them out of that box of what healthy is. This lets us form much more appropriate healthy expectations of where they’ll go in the process.” [9:04]
“Every single bit of your food that you’re eating, you should enjoy and should be packed with flavor. You should be doing exercise that adds enjoyment to your life. Performance stuff is a job.” [16:30]
“The more you talk about how much you weigh, the less you feel like it embodies you. Ladies, say your number. You are not your number. 175, 205, 315: say it and say it more. You don’t have to say it to everybody, but you need to know. You are not your number. Let that stigma go.” [24:40]
Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days
Find Coach Missy Henry Online
Follow Coach Missy Henry on Facebook | Instagram
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 57: Dr. Stierman on Breaking Up with the Scale
Episode 55: Dr. Komal Patil on Slow and Steady Transformation
Episode 59: Dr. Tonya Caylor on Thinking Outside The Box
Are you still telling yourself the same stories you did when you were a kid? No matter what they are, they’re probably limiting your self-belief and stopping you from doing what you really want to do. Dr. Dena George talks about how to edit these life stories and start changing your life.
How to Edit Your Story
- See how you define yourself
- See who you serve and how you can change their life
- Own the challenges that you’ve had
- Develop and support your new strategies
About Dr. Dena George Dena George is passionate about serving physicians. She combines mindset, strategy, and messaging/marketing to help physicians build or grow a successful business. She is a certified StoryBrand Marketing Guide, Business & Life coach.
She is also a lover of learning and a collector of experiences. She has lived abroad, worked with AmeriCorps, served as a Family Physician in the US Army with a deployment to Iraq, and completed a fellowship in Hospitalist Medicine. She works part-time as a Hospitalist and lives in Texas with an amazing husband and son.
Why Your Stories Limit You
The stories you’ve been telling yourself for years are limiting you from reaching your full potential or doing what you really want with your life. To edit that story, Dr. Dana George says to look at who you are and see how you define yourself.
It doesn’t matter where you are in life, it’s not too late to edit your story. The blueprint you had at 18 or 16 or 30 doesn’t matter; the only thing that does is the here and now. What do you want to do? Who do you want to serve?
As high-achieving women and physicians, we all probably feel extremely constricted in our stories. But Dana explains how you can rewrite your blueprint to practice or not practice medicine any way you want.
The Benefits of Editing Your Life Story The beautiful thing about rewriting your story is that you’ll uncover a lot about yourself. What’s holding you back, your fears and shames, and also your strengths. It’s in your strength that you’ll find forward movement.
You’ll also inspire others to edit their lives. Simply by witnessing your strength and change, others will feel inspired to make positive changes and impacts in their life - and they’ll inspire others, too.
Dana also talks about the importance of sitting with and feeling your emotions. Emotions and feelings are only moments - you can choose what you do in the next moment and how you move forward from them.
Homework for Women Physicians Get back to the root of who you are. What are your values? What defines you? How can you use this introspection to edit your life story? Let me know in the comments on the episode page.
In This Episode * How to start changing the stories you tell yourself [3:30] * How telling yourself stories limits your worldview [5:00] * How to define what your story is now [8:00] * What happens when you start to edit your life story [12:00] * Why you need to get back to the core of who you are and define your values [15:45] * Why recognizing and identifying your emotions is an essential step [18:00]
Quotes “What happens if we take a step back and ask ourselves, ‘what if everything I think isn’t true? What if everything I think isn’t necessary? What if everything I think is creating the results and those could change based on how I see myself and my influence on the world? And see my value to the world?’” [3:49]
“At any point in time, you can redefine yourself. The blueprint that you had at any point in your life is not the same blueprint as July of 2021. You can write a new blueprint and it can be amazing, and generous, and you can be a physician, and you can practice or not practice medicine in any way that you want.” [6:29]
“When we get stronger, others get stronger. Either by viewing our strength or by taking some of our strength. Our strength is not finite, it’s infinite. Others can have as much of my strength as they want to build their own. It’s like a belief; others can borrow my belief as much as they want because our lives can get better.” [14:23]
“It changes our whole life experience to continually work and refine our mindset. What I believe is that it’s getting comfortable in our own skin. To know that no matter what, I’m going to be okay. No matter what, I’m going to make good decisions. No matter what, I’m going to figure it out. Even if the worst things ever happen, I’m going to be okay. I don’t have to rely on the world around me to be different. The world around me can be the same and I can be okay. I can be better than okay, I can thrive.” [22:48]
Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days
Free Web Class on 4 Mistakes Physicians Make with Their Website & How You Can Do Better
Listen to Create an Unstoppable Life by Dena George, MD
Find Dr. Dena George Online
Follow Dr. Dena George on Facebook | Instagram | LinkedIn
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 65: Unapologetic Desire with Janette Dalgliesh
Episode 64: Showing Up for Your Future Self
Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt
Tapping into your unapologetic desires will help you in so many different areas of your life. It’s not an easy, nor a culturally condoned, practice, but is it ever freeing. Janette Dalgliesh, astrologist and life coach, joins me to talk about unapologetic desire and using astrology for our life’s purpose.
How to Figure Out Your Unapologetic Desires
- Buy a really nice notebook that makes you feel like writing
- Treat yourself to a beautiful pen that writes nicely
- Write down everything you want, no matter how big or small the desire is
About Janette Dalgliesh Janette Dalgliesh helps people from all walks of life to figure out who they came here to be, what they came here to do, and how to live that life with joy instead of struggle. Based in south-east Australia, Janette uses her unique blend of astrology and life coaching to support her international clientele of poets, physicians, rebels, politicians, creatives, and entrepreneurs.
Applying Astrology to Your Life
Janette Dalgliesh brings her wealth of coaching and astrology experience to talk about how we can use astrology to help us uncover our purpose. Astrology is so much more than reading your horoscope in the weekly paper. It’s a map that tells us who we are and what we’re here on this planet to do.
Astrology can have a profound impact on your life if you decide to check your chart out. It can help you figure out your purpose in life. And it can help you decode aspects of your personality. I’ve found astrology hugely beneficial.
Through her work, Janette also discovered that so many people, especially women and other minority groups, have limited access to what they actually desire. Society has conditioned us to believe that it’s not okay to want what we want. But that’s simply not true.
How Does Unapologetic Desire Work? Unapologetic desire is about figuring out what you want, no matter how small and trivial (like a cup of coffee from your favorite cafe), outlandish (like your own private plane), or impossible (like a hug from a deceased relative). If you truly desire it, Janette says to write it down.
The act of writing down your desires - really feeling into them - will help you connect with your Spirit of Desire. Janette shares what role the Spirit of Desire has in your life and how connecting with it will improve your quality of life.
We also talk about why tapping into your unapologetic desires is so important for us women physicians. It can definitely help us get ahead in life.
Homework for Women Physicians What are some of your unapologetic desires? If you don’t know off the top of your head, I encourage you to follow Janette’s advice to journal about it. Let me know in the comments on the episode page.
In This Episode * What role astrology plays in your life [4:30] * What unapologetic desire is [9:00] * How our culture teaches us not to do what we truly desire [12:30] * How to figure out exactly what you want [21:00] * What steps to take to connect with your Spirit of Desire [25:00]
Quotes “Your astrological chart is a map that tells you who you came here to be. Not what’s wrong with you or what the stars dictate. It’s who did you come here to be and what did you come here to do? Once we know that, we can get strategic about coaching.” [4:48]
“Aside from a very small, select handful of humans, most of us are given messages all through our lives that it’s not okay to want what we want. It’s particularly true for minority groups where the message is to not voice your actual, real desire.” [10:31]
“Take all the heat out of the conversation and be prepared to slow it all down. Have a completely different relationship with this ‘thing’ within you that knows how to want things.” [25:54]
Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days
Find Janette Dalgliesh Online
Follow Janette Dalgliesh on Facebook | Instagram | Twitter
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 63: Understanding The Enneagram with Dr. Sasha Shillcutt
Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt
Episode 60: Dr. Ashley Sandeen On Finding Herself Again
Consistently showing up for yourself can be a challenge, especially when you’re a people pleaser. Pressure from society, your friends and family, and even your current fleeting wants can all impact how you show up for yourself. Showing up for your present self is a gift to your future self.
If you’re not showing up for yourself, ask why:
- Are you giving into someone else’s or society’s pressure, even though it’s not what you really want?
- Is it something you truly want to do?
- Will this decision benefit your future self?
Think about your future self when showing up, always.
The Chief Complaint: I’m Not Showing Up for Myself People Pleasing and Showing Up for You
How often do you find yourself setting a plan, whether that’s about your health and nutrition, bedtime, or even making a big purchase, but you feel pressured by other people to change it?
It’s normal for us to feel that societal pressure and honestly, it’s even normal to give in to it. But what happens if you don’t? What happens if you ask yourself if by giving in, you’re showing up for your future self?
Especially as people-pleasers, we think by saying yes to what other people ask us to do, even if it’s outside our plan for ourselves, it’s what they want. And if it’s what the other person wants, then it’s in our best interest to do it.
Why You Should Show Up for Yourself I totally understand that showing up for yourself is uncomfortable. It’s a new muscle that you haven’t trained yet, but it will get easier with time.
Standing in your own truth and your own power is the best thing you can do. Not just for you who is standing there in the moment, but for your future self who benefits from the action you’re taking.
By showing up for your future self, you’re putting yourself into a growth mindset. Nothing good happens in your comfort zone, but so many incredible things happen when you step out of it.
Homework for Women Physicians How can you show up for yourself today? What about the next time someone tempts you with something? Start thinking about your action plan and share it with me in the comments on the episode page!
In This Episode * Why it’s easy to move away from your intended plan when you get busy [6:45] * How social pressure can impact how you show up for yourself [10:00] * What happens when we feel tempted by other people [11:45] * How to have a conversation with loved ones who pressure you [14:00] * The relationship between people-pleasing and showing up for yourself [15:30] * Why you need to ask yourself if you’re showing up for yourself in situations [16:15]
Quotes “The idea of social pressure. Sometimes we don’t show up for ourselves because we think we want to please others, in a way, and show up for them, but we actually can’t really do that.” [10:09]
“Saying yes to you often means saying no to other people. If we are people pleasers, we believe at our core that saying yes is the kind thing to do.” [15:18]
“Showing up for yourself, showing up for your future self doesn’t mean that it’s going to feel comfortable. That is the key point. Knowing that when you decide to show up for your future self, it is guaranteed to be uncomfortable because these are uncharted territories.” [17:06]
“You can be a masterpiece and still a work in progress. When we say “your future self,” it’s really tapping on that growth mindset. It’s that you can be absolutely, one thousand percent happy where you are, here and now, and you can also be a work in progress, too.” [22:32]
Resources Mentioned Apply for 30 Days Free of the G.O.A.L.S. Society
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt
Episode 60: Dr. Ashley Sandeen On Finding Herself Again
Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care
Understanding your Enneagram type can help you identify your core values and how you can apply them to your life. Dr. Sasha Shillcutt joins me to talk about the Enneagram, describing the different types, and explaining how knowing how your type applies to your life can be revolutionary.
What Your Enneagram Type Can Show You
- Understanding your strengths and weaknesses
- Understanding other people
- How you act and feel at your best
- How you act and feel when you’re under stress
- Increase your self-awareness
About Dr. Sasha Shillcutt Sasha K. Shillcutt, MD, MS, FASE is a tenured and endowed Professor and the Vice-Chair of Strategy in the Department of Anesthesiology at the University of Nebraska Medical Center (UNMC). Sasha is the CEO & Founder of Brave Enough, a well-published researcher in cardiac anesthesiology and gender equity, author, and international speaker.
Sasha’s greatest passion is empowering and encouraging others to achieve well-being in their professional and personal lives. She speaks frequently to executives and leaders on the topics of professional resilience and gender equity. Her TEDx talk titled Resilience: The Art of Failing Forward has been viewed by thousands of people. Her writing has been published in both the New England Journal of Medicine and JAMA.
She leads conferences and retreats for professional women through her organization, Brave Enough. Her first book, Between Grit and Grace: How to be Feminine and Formidable, was released in February 2020.
What is the Enneagram?
In our final episode of the trilogy with Dr. Sasha Shillcutt, she gives us some really valuable insight into the power of the Enneagram. Ever heard of it before? The Enneagram test consists of 9 different personality types and wings that help you gain more self-awareness.
Sasha breaks down briefly what each of the 9 Enneagram types' core values is. This knowledge can help you understand yourself and others more. It’s not just a personality test - understanding and applying the deeper values can completely change your life.
Sasha does warn against trying to type anyone other than yourself. The test pulls out your deepest thoughts and beliefs, many of which you won’t know about someone else, to get to their core values. This is something so personal that only an individual can figure out for themselves.
Learn About Your Enneagram Type We talk about our own Enneagram types. I’m a 6w7 and Sasha is an 8w7. Getting into our types really helps me understand myself more. It also helps me understand Sasha on a deeper level.
It’s fascinating that we both have the same 7 wing but it manifests differently in us. The wings represent what other Enneagram type you’re influenced by.
Hire Dr. Sasha Shillcutt to teach your team, group, or family to be more productive, more efficient, and have more joy - through the Enneagram! Your group will learn to work through conflict better together because they will gain a deeper understanding of themselves. Find out more about Understanding You: The Brave Enough Enneagram Course.
Homework for Women Physicians Do you know your Enneagram number? If you do, how do you relate it to your life? Let me know in the comments on the episode page!
In This Episode * What the Enneagram test and number measures [1:45] * How understanding your Enneagram type can change your life [3:45] * Why you can only type yourself, not other people [5:00] * How knowing your Enneagram can help you realize more about yourself [11:00] * What the Enneagram wings represent [15:00]
Quotes “I taught a group of scientists the Enneagram. It’s so funny. Once you understand yourself, you also start to understand other people.” [4:53]
“Enneagram 8s don’t actually care about leading other people as much as leading ourselves and feeling independent. We have this huge fear of being controlled. Our biggest fear is that someone will be in control of us. Once I learned that about myself, I realized it explained so much of the conflict I’ve had in my life. I don’t like being controlled but I don’t need or want to control other people.” [10:33]
“A 7 is The Entertainer. Their core motivation is to have every day be extraordinary, cool, and unique. Their biggest fear is emotional or physical pain. They will do whatever it takes to have fun and entertain and not have pain. Every day is a new day for a new experience.” [15:50]
Resources Mentioned Find out more about Understanding You: The Brave Enough Enneagram Course.
Find Out More About the Brave Enough Master Class
5th Annual Brave Enough CME Conference
Between Grit and Grace: The Art of Being Feminine and Formidable by Dr. Sasha Shillcutt
Find Dr. Sasha Shillcutt Online
Follow Dr. Sasha Shillcutt on Facebook | Instagram | Twitter | LinkedIn
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 61: Pulling Back to Move Forward with Dr. Sasha Shillcutt
Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt
Episode 60: Dr. Ashley Sandeen On Finding Herself Again
Establishing boundaries is one of the healthiest practices you can do for yourself as a woman. Dr. Sasha Shillcutt joins us for her second episode all about boundaries. Why we set them, how to set them, and how life unfolds once we do.
Where to Set Boundaries
- At Home
- At Work
- With Yourself
- In Your Community
- With Your Relationships
About Dr. Sasha Shillcutt Sasha K. Shillcutt, MD, MS, FASE is a tenured and endowed Professor and the Vice-Chair of Strategy in the Department of Anesthesiology at the University of Nebraska Medical Center (UNMC). Sasha is the CEO & Founder of Brave Enough, a well-published researcher in cardiac anesthesiology and gender equity, author, and international speaker.
Sasha’s greatest passion is empowering and encouraging others to achieve well-being in their professional and personal lives. She speaks frequently to executives and leaders on the topics of professional resilience and gender equity. Her TEDx talk titled Resilience: The Art of Failing Forward has been viewed by thousands of people. Her writing has been published in both the New England Journal of Medicine and JAMA.
She leads conferences and retreats for professional women through her organization, Brave Enough. Her first book, Between Grit and Grace: How to be Feminine and Formidable, was released in February 2020.
Setting Boundaries
Societal expectations conditioned women not to have boundaries. The world actually relies on a woman’s lack of boundaries to exist. Think about it: childcare, housework, lower wages, and so much more.
Dr. Sasha Shillcutt believes that setting boundaries is the first step towards gender equity. But boundaries are not easy to set - and even harder to stick to once we have set them. You need to be firm, especially when you haven’t had any boundaries in the past.
You might think that the first place you need to set boundaries is at your place of work. But Sasha disagrees; the first place to set your boundaries is at home. Rely on the people who share your home to take their part in the housework and childcare.
Enforcing Your Boundaries When you start to establish and uphold your boundaries, you’ll notice that other people will assert theirs, as well. Not only is this a healthy practice that might help you learn where you’re overstepping, but it also helps to reaffirm and build more trust in your relationships.
It’s also natural to get angry when someone crosses or doesn’t respect your boundary. But, as Sasha points out, you have to ask yourself if they know about your boundary.
While some boundaries might seem obvious, and you feel like you don’t actually have to say anything about them, that isn’t always the case. You can never overstate your boundaries. And if someone keeps pushing past yours when they know them, then that person isn’t respecting you!
Homework for Women Physicians Do you struggle to say NO or unsubscribe from toxic situations? Take the free quiz and learn what kind of boundary-setter you are and discover resources that will teach you how to transform your to-do list to get more done and learn how to say NO and live guilt-free! Let me know in the comments on the episode page what your result is!
In This Episode * Why the world currently relies on women not having boundaries [2:30] * Why you constantly have to practice setting your boundaries [8:45] * How setting your own boundaries helps relationships grow [14:00] * Why you have to set boundaries at home, first [16:00] * Why you get angry when someone crosses your boundaries [24:45]
Quotes “90% of the time when you have conflict or pain in your life, issues with people, or you have stress, it’s because you lack boundaries.” [1:29]
“We have to set boundaries, we have to change. Boundaries are the first step of gender equity.” [10:00]
“The biggest thing that I tell women is to start with their biggest pain point. All of us have a pain point. It could be a person, a family member, a project at work, or something that we’re avoiding like the plague because we don’t want to say no to it. It could be anything: part of our job, our community, whatever it is, I guarantee that you lack boundaries around it. Just start there. Just start asking yourself what boundaries be like? What would it look like to have boundaries around this?” [23:32]
“Your boundary does not exist unless you speak it into existence.” [26:16]
Resources Mentioned How To Create Boundaries Around Social Media and Overcome Backlash
Find Out More About the Brave Enough Master Class
5th Annual Brave Enough CME Conference
Between Grit and Grace: The Art of Being Feminine and Formidable by Dr. Sasha Shillcutt
Find Dr. Sasha Shillcutt Online
Follow Dr. Sasha Shillcutt on Facebook | Instagram | Twitter | LinkedIn
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 59: Dr. Tonya Caylor on Thinking Outside The Box
Episode 60: Dr. Ashley Sandeen On Finding Herself Again
Episode 52: Dr. Stephanie Byerly on Healing the Healers
Sometimes it’s necessary to stop what you’re doing and figure out the next step. Dr. Sasha Shillcutt calls this process a pause and pivot and she believes it’s essential to move forward.
What Happens When You Pull Back and Pause
- Get space to examine your life and figure out what you want
- Release yourself from what’s holding you down and back
- Experience your emotions
- Move forward
About Dr. Sasha Shillcutt Sasha K. Shillcutt, MD, MS, FASE is a tenured and endowed Professor and the Vice-Chair of Strategy in the Department of Anesthesiology at the University of Nebraska Medical Center (UNMC). Sasha is the CEO & Founder of Brave Enough, a well-published researcher in cardiac anesthesiology and gender equity, author, and international speaker.
Sasha’s greatest passion is empowering and encouraging others to achieve well-being in their professional and personal lives. She speaks frequently to executives and leaders on the topics of professional resilience and gender equity. Her TEDx talk titled Resilience: The Art of Failing Forward has been viewed by thousands of people. Her writing has been published in both the New England Journal of Medicine and JAMA.
She leads conferences and retreats for professional women through her organization, Brave Enough. Her first book, Between Grit and Grace: How to be Feminine and Formidable, was released in February 2020.
Why You Should Pause
It can feel so overwhelming when you’re stuck in the constant mode of go, combined with people-pleasing. The internet can be a harmful place and Dr. Sasha Shillcutt talks about her experience with running her first Facebook group.
Sasha talks about how miserable she was while running her Facebook group. She explains how she was keeping it a positive experience for all the group members, but at a detriment to her own mental health.
She knew she had to pause and pivot, but the idea of closing her group scared her. But when Sasha finally did pull back from what she was doing, she realized what a good decision it was.
What Happens After a Pause When Sasha took her pause and pivoted, she truly felt free to make better decisions for her life and business. She was no longer tied to something that didn’t feel aligned with her values and caused her more stress.
It wasn’t easy, but Sasha broke free from what held her back. Sasha describes the pause as not being easy - at all - and one of the hardest things she’s done, but also one of the most worthwhile. She encourages everyone to pause and pivot when they feel it’s necessary.
While she was in this space of pause, she also allowed herself to feel her entire range of emotions, including those perceived negative ones she tended to aggressively push aside.
Homework for Women Physicians It’s time to grow deep in self-awareness, set clear boundaries, and develop strong time management skills to create the work-life balance you desperately need (and deserve!). In the Brave Enough Masterclass Brave Balance, you will learn tools to live an empowered life and create a long-lasting work-life balance so you live a life you love.
Have you ever taken a pause to pivot your life and move forward in a different direction? I’d love to hear about it if you’d like to share. If you haven’t, is this something you feel might benefit this era of your life? Let me know in the comments on the episode page.
In This Episode * Why pulling back is a good thing [6:00] * What a pause can allow you to do [15:15] * How to break free from what’s holding you down [20:00] * What happens emotionally after a pause [21:30] * Why it’s okay and essential to feel your whole range of emotions [22:00]
Quotes “Give ourselves permission, as women, every year of our life, or every minute if you feel like it, to pause and pivot. Pull back to have to move forward. Success isn’t linear, it doesn’t just move from one axis to another, there’s a lot of stops and pauses along the way.”[5:20]
“The pause hurts so bad. If you think about your success in life, you probably didn’t learn much from it. But if you think about the times in your life that were horrible, you probably learned the most life lessons.” [10:34]
“I think it’s so easy to get sucked into likes, followers, and people-pleasing. But it’s a really dangerous, risky place to be. It’s so easy to cross that line and make it be unhealthy.” [25:37]
Resources Mentioned Find Out More About the Brave Enough Master Class
5th Annual Brave Enough CME Conference
Between Grit and Grace: The Art of Being Feminine and Formidable by Dr. Sasha Shillcutt
Find Dr. Sasha Shillcutt Online
Follow Dr. Sasha Shillcutt on Facebook | Instagram | Twitter | LinkedIn
Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 59: Dr. Tonya Caylor on Thinking Outside The Box
Episode 60: Dr. Ashley Sandeen On Finding Herself Again
Episode 52: Dr. Stephanie Byerly on Healing the Healers
Exercise, healthier coping methods, and safe group spaces can have an enormous effect on your life. Dr. Ashley Sandeen joins me to talk about how she rediscovered her self-worth, broke up with the scale, and shifted her mental perspective through group coaching.
Alternative Ways to Process Emotions
- Practice thought work: Thoughts, Feelings, Actions, Results
- Exercise regularly
- Eat a healthy diet
- Find a safe space or collaborative support group
About Dr. Ashley Sandeen Ashley Sandeen, DO is a Pediatric Intensivist and Assistant Professor of Pediatrics in South Dakota. She is also a proud daughter, sister, wife, and mother to two energetic boys.
Ashley grew up an athlete, as both a competitive swimmer and dancer with her local ballet company. As her medical education path began at the Lake Erie College of Osteopathic Medicine and on through her training in pediatrics and critical care at the University of Iowa, fitness and her own health became less of a priority.
She has so enjoyed the journey to finding this part of herself again through yoga, strength training, and her peloton. She hopes to share her reinvigorated passion for health and wellness with her family and those she loves.
Discovering Exercise and Thought Work
Dr. Ashley Sandeen shares her childhood experiences as an athlete. But going through her demanding medical training and raising a family, Ashley lost a lot of that time she spent on herself. Not only that, she took a lot of her self-worth from the number on the scale.
Working together, Ashley not only rediscovered her love of movement, especially strength training, but she also shifted her worth outside of that scale number. This shift was a huge benefit to her mentally, emotionally, and physically. Ashely also learned how to trust the process we used together.
The biggest breakthrough for Ashley was learning how to shift her thoughts. By following a healthier thought model, her coping method shifted to thinking about a problem, solution, or exercise rather than reaching for food or shopping.
Group Coaching Dynamics Group coaching added a unique element to training for Ashley. Having that group dynamic was an absolute gamechanger to her mentality, discourse, and enthusiasm in her personal development.
Ashley says that her favorite aspect of group coaching is the safe, collaborative space with other women in similar professions. Safe space is essential, especially for women physicians who don’t often have that outlet to work through their heavy thoughts and feelings.
Finally, Ashley talks about how she’s started using exercise again to help her process her emotions. She knows it’s much healthier than her former coping mechanisms, and it allows her to relax and figure out what she’s actually feeling.
Homework for Women Physicians How are you building exercise into your routine this week? Do you process your own emotions while working out? Let me know in the comments on the episode page!
In This Episode * What happens when you shift your worth outside of aesthetic measurements [7:45] * Why you have to trust the process [9:15] * Why you should learn how to deal with your emotions in a healthy way [17:00] * The power of a safe, collaborative space [19:30] * How to work through heavy thoughts and feelings [23:30] * How exercise can help you process emotions [25:00]
Quotes “My worth is really just something that’s inherent. It’s not defined by any of those numbers or any of that data.” [8:37]
“I catch myself doing mental thought downloads multiple times per day and working through the different steps of my thoughts, feelings, actions, results. I think that’s now just a way that my brain works. It’s really fascinating to think about how that’s changed over the last year. A lot of the buffering things I’ve used in the past are just not that exciting anymore. Food, shopping, or other things, I’ve now replaced with true thought work or exercise.” [23:21]
“I love that we do the group coaching. I think that’s really powerful for me and I know that a lot of other programs don’t have that. We can learn a lot from each other, given any of our similarities. It gives us an opportunity to help each other. That’s so uplifting and strengthening. It’s the back and forth of people helping each other that’s really powerful.” [26:33]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 48: Dr. Laura Demoya on Discovery Self-Worth
Episode 57: Dr. Stierman on Breaking Up with the Scale
Episode 53: Dr. Harita Raja on Mind-Body Transformation
Coaching is such an important practice, and it’s one that has proven benefits for physicians. Dr. Tonya Caylor joins me to talk about group and private coaching, releasing other people’s expectations, and the importance of self-care.
The Benefits of Coaching
Group Coaching:
- You know you’re not alone struggling with that issue
- You can help troubleshoot other’s problems which might help you
Private Coaching
- It’s a safe space to talk about problems you don’t want everyone knowing
About Dr. Tonya Caylor Tonya Caylor, MD, FAAFP is a family physician in Anchorage, Alaska. She founded Joy in Family Medicine Coaching after realizing the power of physician coaching and seeing a paucity of it at the resident level.
She developed a systematic curriculum and coaching program to give physicians the tools early in their training to not only sustain a life-long career but also to find wholeness and joy in the journey. Tonya continues to enjoy her clinical practice and remains an on-call faculty for the Alaska Family Medicine Residency Program.
Dr. Caylor has 21 years of post-residency clinical experience, 12 of those years involving academic medicine at the residency level. She completed the faculty development fellowship through the University of Washington. Dr. Caylor is a certified culinary coach through Harvard's Institute of Lifestyle Medicine as well as a Certified Professional Coach through the Life Coach School.
She has completed additional coursework at the Co-Active Training Institute. She coaches medical students through the AMWA-Ignite program, residents, early-career physicians, and faculty through her own program. She is a generalist at heart and sees her clients as whole, capable and resourceful.
Coaching is for Everyone
You don’t have to hate your life to invest in a powerful life transformation through coaching. In fact, that’s exactly what happened when Dr. Tonya Caylor came to me for coaching. She said, “I like my life,” and how powerful is that?
Coaching helps you apply all those tools you read about in self-help books. Coaching gives you a sounding board, in either a group or private setting, to figure out your next best steps to take.
Tonya offers both private and group coaching. She shares the benefits of group coaching and why she loves it so much. In group coaching, you can bounce off the other folks, learn from what issues they’re receiving coaching on, and work on your own critical thinking skills while figuring out what you’d do in their position.
The Importance of Self Care As a self-branded “woo coach,” Tonya worried how other people saw her. But she’s also started releasing other people’s expectations of the type of person and coach she should be. This is one of the reasons you should approach coaching with an open mind; you never know if a certain approach to coaching is exactly the type you need.
One of the most common complaints Tonya works with her clients about is burnout. As physicians, it’s so common to experience burnout due to the nature of the job. But by prioritizing self-care and filling your own cup first, you can avoid, or at least minimize, burnout.
Self-care is so important! We both urge you to prioritize your self-care. Do what lights you up, make time for what rejuvenates you, and take care of yourself. You will absolutely be a more effective and present physician.
Homework for Women Physicians How are you prioritizing self-care this week? What are some of your favorite self-care activities? Where do you fall short in taking care of yourself? Let me know in the comments on the episode page!
In This Episode * What the purpose of coaching is [9:00] * The benefits of group coaching [11:45] * What happens when you release other people’s expectations [17:30] * Why you should approach coaching with an open mind [19:45] * Some of the steps to avoid burnout [22:15] * The importance of self-care [23:30]
Quotes “You can go read any self-help book, there’s plenty of books out there. But what coaching does it take those tools and helps you apply them. Without that coaching piece, you’re just reading nice things that tell you what you should think. But the coaching really makes it tangible.” [9:48]
“There’s evidence out there. Mayo Clinic, Harvard - There are published studies, evidence-based, randomized controlled trials showing the benefit of physician coaching.” [20:21]
“You have to prioritize whatever it is that rejuvenates you and take care of yourself. Then you can be more effective and more present for those you serve.” [22:48]
Resources Mentioned Check out the full episode page here
Find Dr. Tonya Caylor Online
Follow Dr. Tonya Caylor on Facebook | LinkedIn | YouTube | Twitter
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care
Episode 53: Dr. Harita Raja on Mind-Body Transformation
Episode 52: Dr. Stephanie Byerly on Healing the Healers
It’s a very real thing to experience burnout from being kind and caring all the time. It’s called compassion fatigue and it can have some pretty serious health complications. I’m joined by Dr. Pete Economou to talk about overcoming compassion fatigue, making peace with your body, and grace.
How to Make Peace with your Body
- Meditate Regularly
- Exercise Often
- Eat a Balanced and Healthy Diet
- Practice Gratitude and Joy
About Dr. Pete Economou Pete J. Economou Ph.D., ABPP is an Associate Professor at Rutgers University in the Graduate School of Applied and Professional Psychology (GSAPP). He is board-certified in Cognitive and Behavioral Therapy (CBT), a certified mental performance consultant (CMPC), and licensed in NY and NJ to practice psychology.
Dr. Pete works with high performers at the collegiate and professional level, including NY and NJ universities, athletes in the NHL, MLS, and NFL. Dr. Pete is also a student of Zen Buddhism studying at the Morning Star Zendo with Robert Kennedy, Roshi for several years, which has translated into his mindfulness practices offered through the third wave CBT theories. Listen to his podcast, When East Meets West, and follow Dr. Pete on Instagram.
Compassion Fatigue and Grace
Being compassionate all the time does come with a cost - and for us high achieving women, it’s usually time for ourselves. Dr. Pete Economou explains what compassion fatigue is and how to identify if you’re experiencing it.
Pete is very familiar with eating too many Oreos at times - something all of us understand. What Pete teaches is to accept these moments as they are normal, we all give in to a binge. It’s okay. When you learn to accept the behavior, you learn to give yourself grace when they happen.
Part of compassion fatigue is having a lack of boundaries. Setting boundaries does not have to make you any less compassionate. In fact, you’ll probably be more compassionate as you’ve had space to fill your own cup first.
Make Peace with your Body Pete talks about body neutrality. He says that every single person has some kind of distorted body image. It’s normal, especially in our body-focused society.
But he also shares what happens when you achieve body acceptance and make peace with your body. Your body is your vehicle on this planet, it doesn’t have to look or behave a certain way. Once you find this peace, you can commit to making change.
Finally, Pete explains how you can start making peace with your body. It’s the daily changes, physical and emotional, that help. For him, the two most important factors are regular meditation and reclaiming joy.
Homework for Women Physicians Do you practice gratitude? Regular practice of gratitude can have significant benefits in so many areas of your life. Start a new habit of writing three things you’re grateful for every day for the next three weeks. Let me know in the comments on the episode page how you get on.
In This Episode * What compassion fatigue is [6:30] * The signs and symptoms of compassion fatigue [10:00] * How to accept that you might have a binge [13:45] * How to have compassion and boundaries [19:00] * What happens when you make peace with your body [20:30] * The importance of laughter [24:00]
Quotes “Compassion fatigue is a depletion of compassion, whether for self or for others. If we’re putting our mask on first, then we’re focused on that self-compassion. This means that yes, you will miss an exercise. You will eat an extra Oreo. You will mess up and you have the permission to do so.” [13:01]
“There is not a human being who doesn’t have a distorted image of their body. With 100% accuracy, each individual has some distortion, whether a thought around their body or an actual perception of it. It’s not until you get to a place of acceptance where it is, it’s your body. In the Third Wave mentality, our body is a vehicle, it’s not actually ours. It’s a vehicle in this life. If we can just have compassion for our body, accept it as it is, for all of its imperfections (whether rational or irrational). It’s about getting to a place of peace around it. I can’t commit to change until I’ve come to peace.” [19:30]
“I really encourage people to find joy. You have to create joy. In terms of compassion fatigue, what I will say is that it’s a lot easier to stay unhappy, apathetic, and depressed. It’s a lot harder to maintain a balanced and well life.” [24:51]
Resources Mentioned Check out the full episode page here
Buy Mindfulness Workbook for Beginners: Exercises and Meditations to Relieve Stress, Find Joy, and Cultivate Gratitude Online
Listen to When East Meets West
Find Dr. Pete Economou Online
Follow Dr. Pete Economou on Instagram | Twitter | The CWC Twitter
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care
Episode 53: Dr. Harita Raja on Mind-Body Transformation
Episode 52: Dr. Stephanie Byerly on Healing the Healers
When body image issues and limiting beliefs stem from childhood, it can be so difficult to be content with your adult body. Contentment comes not just from healing these traumas, it also comes from removing triggers from your daily life. Dr. Sarah Stierman talks about how she broke up with the scale and feels good at her new stronger and smaller, though heavier, size.
How to Break Up with the Scale
- Put your scale in another room (or remove it from the house)
- Determine your body type
- Work out and eat to support your body type
- List your evidence of non-scale related success (photos, measurements, how you feel)
About Dr. Sarah Stierman Dr. Sarah Stierman is a board-certified Dermatologist and Dermatopathologist in private practice in NW Ohio. She co-owns her practice of 12 providers (including her husband of 18 years) and 65+ employees.
Dr. Sarah Stierman enjoys treating patients of all ages with medical, surgical, and cosmetic concerns. She especially enjoys helping adult women achieve optimal skin health through science-based skincare and procedures.
She is a mother of two school-aged children, and a pet mom to 17 (dogs, cats, chickens, and one fish at last count). Sarah actively participates in local community theatre, vocal performance music, and is an avid supporter of the Arts. In her spare time, she works on her Overwhelm, lifts heavy things, enjoys vegetarian cooking, and tries to catch up on her sleep. ...the Work never ends!
Healing Limiting Body Beliefs
It’s unfortunate, but so many of us develop body image issues in our childhood. Whether this stems from traumatic events perpetrated by family members, like what happened to Dr. Sarah Stierman, or societal pressure, these events trigger limiting beliefs about our body.
Sarah explains how she was always bigger than her friends. She now understands she has a different body type - a mesomorphic body - that is naturally bigger. This body type also gains muscle much easier than other body types.
When Sarah accepted that she couldn’t change her body type, she learned to embrace it. This meant she started understanding how to fuel it and what exercise feels good.
Breaking Up with the Scale Sarah had to check her perfectionist ways at the door. She chose to reframe and embrace her mesomorph body for what it can actually do - not what she wanted it to do. She realized it wasn’t going to be perfect, but it was her body.
Part of Sarah’s monumental journey to self-acceptance was breaking up with the scale. It’s not an easy decision to make, especially when you’ve been a slave to it all your life. Sarah physically removed it from her life, but mentally it was much harder.
Any time Sarah feels doubt and like she needs to check on the scale, she instead writes lists of all the non-scale victories she’s achieved. Muscle weighs more than fat is a mantra we can all live by.
Homework for Women Physicians Have you split up with your scale yet? If you haven’t, I want you to start the process. Move your scale out of its normal home and go a week without stepping on it. A week is easy? Try a month. Let me know in the comments on the episode page how you get on.
In This Episode * How our childhood can create limiting beliefs about our bodies [7:30] * What happens when you accept that you can’t change your body type [14:00] * How to embrace imperfection [17:15] * How to break up with the scale [19:30] * Why the Transform program is different from other transformation programs [26:30]
Quotes “It’s just phenomenal how stifling it was and created my limiting beliefs. I know my metabolism is not broken based on my results with Transform. It’s just amazing how easy it is to derail yourself. You’re the only one standing in the way of yourself.” [9:23]
“I’m a chronic over-achiever so I guess I’m just going to have to reframe and embrace my body for what it actually can do. It’s amazing when you actually are able to harness your own potential.” [15:18]
“I have done strength training body transformation programs before. I hurt myself. I injured my back and injured my elbow, I had tendonitis. I felt so betrayed by my own body and felt that nothing works. When I show myself that I can be strong and I can make gains, my body just shuts down and betrays me. Transform felt easy because I can gain muscle so easily, but it also felt good. It didn’t feel like I was punishing myself. It didn’t feel like I was going to hurt myself. The biggest shift, this time around, is breaking up with the scale for good. It’s over.” [26:16]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 50: Dr. Lindsey Davis on Overcoming Limiting Beliefs
Episode 54: Dr. Monica Milas on Transformation Through 100 lb Weight Loss
Episode 53: Dr. Harita Raja on Mind-Body Transformation
It’s so easy to let yourself become less important during catastrophic events. But as Dr. Katie Jobbins talks about, if you’re not looking after yourself, you won’t have the long-term capacity to care for others. Self-care is important, especially through a pandemic.
Key Takeaways
- You can be okay with where you are and enjoy it
- Let whatever you’re focusing on go and move on
- Find movement you love and want to do
About Dr. Katie Jobbins Katie Jobbins, DO, MS, FACP is a primary care internist at High Street Health Center Adult, an academic hospitalist at Baystate Medical Center, and Associate Program in the Internal Medicine Department at UMMS-Baystate in Springfield, MA.
Dr. Jobbins received her undergraduate degree in Nutrition Science from Syracuse University and her Masters in Science from Case Western Reserve University in Nutrition and Metabolism. She attended Ohio University Heritage College of Osteopathic Medicine where she graduated in 2010.
Initially, Dr. Jobbins started her training in general surgery residency at the Cleveland Clinic--South Pointe but after 2 years found her true passion was in Internal Medicine. She then completed 3 years of Internal Medicine and stayed on to be Chief Residents in 2015-2016 at Baystate Medical Center.
In her current role as Associate Program Director in the MMS-Baystate Department of Internal Medicine, Dr. Jobbins serves as a clinician-educator working with residents in both the inpatient and ambulatory setting. She leads the social justice working group, the director of the resident’s self-reflection and wellness curriculums, ambulatory quality improvement curriculum, co-director of the humanities track, and director of the Chief Resident leadership curriculum for the health system.
Dr. Jobbins is also an Assistant Profession at UMMS-Baystate. She is an active member both nationally and locally in SGIM, AMA, AMWA, and the ACP. In the Massachusetts ACP Chapter, she is the co-chair of the Early Career Physician Council and supervises the resident/fellow council. She recently won one of the AMA Inspiration Awards for her work in medical education.
Prioritizing Yourself During a Pandemic
When this pandemic hit, Dr. Katie Jobbins found herself falling back into old habits where she didn’t prioritize her own health. Despite previously going to therapy and private programs, it wasn’t until she joined a group program that Katie felt she had the tools and accountability to make lasting changes.
The pandemic has impacted all of us in one way or another, and for so many of us, it’s been detrimental to how we take care of ourselves. Katie explains why it was essential for her to find time for herself.
Katie shares some of the ways she started prioritizing herself throughout the last year. It doesn’t matter that there’s a pandemic going on - it shouldn’t change the way you care for yourself.
Creating Space for Yourself Every Day Katies says you need to make sure you’re doing something for yourself every single day - and notice when and what this is. It’s not only about doing something for yourself. The act of recognizing that you’re putting yourself first has a positive impact on your overall health, too.
Katie shares some ideas for how to look for and create space in your life. Can you go for a walk during your lunch break? Take advantage of what space you already have in your schedule.
Finally, Katie talks about how she started enjoying exercise and movement. It’s so different to approach movement and wellness from a place of love and joy than from a space of necessity. This change of mindset is so valuable.
Homework for Women Physicians How do you create space in your day that’s just for you? If you haven’t done this - or haven’t done it sustainably - this is your permission slip to start finding space. Let me know in the comments on the episode page.
In This Episode * Why group coaching programs have a different impact than private programs or even therapy [8:00] * Why you need to make time for yourself, even when you don’t feel like you have it [10:30] * How to put yourself first, even during a pandemic [13:00] * Why you should recognize what you’re doing for yourself [14:30] * How to look for and create space in your life [18:45] * How to have a healthy relationship with activity and mental health [28:00]
Quotes “I needed that external stimulus from someone else who was almost like my honest mirror. I could hear it, but I was afraid to say it out loud. When I finally said to her that I need help, I need additional resources with people who are having similar struggles to me. I had done therapy, I’d done all the private things, but I needed something that was more of a group together. I needed accountability. As the pandemic went on further, I felt more isolated. I needed something that could help me have a deeper connection with other people.” [7:13]
“The pandemic’s going to keep going. It’s not going away, this is our life now. For us to say that that we’re going to get to a new life at some point, great. But this is where we are now. I can’t change that. I can control what I do, I can try to control what goes on in my family. The biggest part of the transformation is that I’m okay with the chaos now.” [13:12]
“You should do something for yourself every day. The idea that there is space for you if you let yourself have it. It’s okay, don’t feel guilty. Create that space for yourself.” [15:25]
“I think that the biggest takeaway from the Transform process is that I’m taking care of myself and I feel less helpless. When the pandemic hit, I felt helpless, and I couldn’t figure out where that came from. It’s that I really needed to help myself. I was already helping so many other people. But I needed to help myself so that I could take care of all the other things that were on my plate.” [31:23]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 53: Dr. Harita Raja on Mind-Body Transformation
Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care
Episode 50: Dr. Lindsey Davis on Overcoming Limiting Beliefs
Slow and steady wins every race, and as Dr. Komal Patil explains, it’s about finding that consistency in your routine. When you are working on your health and wellness goals consistently, you make steps towards them every day - even if you don’t devote hours to your end goal.
Hot to Make Time for Self-Care
- Write down everything you do in a day
- Identify where you’re wasting your time (looking at you - scrolling on social media for 2 hours!)
- Replace these time slots with self-care practices and exercise
- Be consistent in your self-care practices
About Dr. Komal Patil Dr. Patil is a board-certified endocrinologist and obesity medicine specialist.
The Link Between Stress and Boundaries
Dr. Komal Patil knows firsthand what it’s like to not show yourself the love and care we all really need. She was constantly tired, overweight, and not feeling at her best, at all. She wasn’t taking care of herself - and knew it.
Komal was under immense amounts of stress, coming at her from all aspects of her life. She didn’t have any boundaries set with her clients and found herself bringing work home with her. The first thing Komal did was set some boundaries, which she found a positive impact on her stress levels.
Since the global pandemic, Komal has had to change her approach to health and nutrition. But what didn’t change was her showing up consistently. Developing these habits over time helped Komal maintain at least a little bit of her regular routine, which is absolutely better than nothing.
Carbs, Weight Loss, and Self-Care Komal shares that her diet includes carbohydrates. Carbs are an essential part of a balanced diet, but it’s about finding the right ones. Komal recommends finding natural carbs, such as fruit and vegetables, which won’t spike your blood sugar.
We also talk about the link between weight loss and exercise. As someone who’s tried every diet out there, Komal is a firm believer in increasing your activity levels when you’re trying to lose weight. Especially when you focus on strength training.
Finally, Komal stresses how important it is to make time for self-care. Self-care is not just soaking in the bath (though that’s great, too!): it’s exercising, sitting quietly, eating well, and spending time with the people you love.
Homework for Women Physicians How do you prioritize self-care? Have you started incorporating strength training into your wellness routine? Let me know in the comments on the episode page.
In This Episode * The connection between stress reduction and boundaries [10:10] * How to change your mindset about your goals to enjoy the journey [13:00] * Why you need to build up your life changes for consistency [17:00] * How to eat a balanced diet that includes carb [21:00] * How to balance exercise and weight loss [26:00] * How to get out of the mindset that you don’t have time for self-care [33:00]
Quotes “My biggest win over the last year is that I’m doing things consistently. They may not be 100% perfect all the time, but it’s that consistency: the baseline minimum of a few workouts a week.” [14:20]
“Carbs that are from nature and paired properly with fat, fiber, and protein will not cause those blood sugar spikes in the same way as if you’re eating a concentrated amount of carbs.” [20:30]
“I think you have to find your baseline activity and then slowly increase your exercise from there. I don’t think exercise is a bad thing. Exercise has been really helpful for me, especially with a focus on strength. I see more of a change than I do with cardio alone.” [28:10]
“First, we have to get out of the ‘I don’t have time’ mindset. You do have time. And if you don’t fill your cup first, you can’t fill anybody else’s. We have all of these responsibilities to our partners, family members, children, and work colleagues, to be able to deliver on all of these things. But if you’re not delivering for yourself, it’s not going to work.” [33:09]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care
Episode 50: Dr. Lindsey Davis on Overcoming Limiting Beliefs
Episode 49: Dr. Andrea Strathman On Achieving Sustainable Results
Getting weight loss sleeve surgery is one way to lose weight. It’s usually approached when you’ve exhausted all other methods of weight loss. I’m joined by Dr. Monica Milas to talk about why she elected to have sleeve surgery and what her reality is after the procedure.
Considering Sleeve Surgery?
- Talk to someone who’s had it done
- Think about why you want it
- Consider what your goals are
- Be ready for what you need to do
About Dr. Monica Milas Dr. Monica Milas is a family medicine doctor. She’s married with four kids between ages 7-15.
Monica works as a hospitalist and is pursuing her passion in her new medical spa business.
Choosing Sleeve Surgery
Dr. Monica Milas joins me to talk about her incredible transformation journey where she lost 100 pounds. She describes what it was like following diet and exercise plans and never seeing any results.
It wasn’t until Monica had weight loss sleeve surgery that she finally started losing weight. It might sound like a drastic measure, but honestly, sometimes you need to take these steps.
There are so many problems with the mainstream methods of losing weight. Simple calorie restriction and exercise don’t work for everyone.
The Realities of Sleeve Surgery Monica shares the reality of sleeve surgery. It’s not instantaneous weight loss, but a gradual loss over the first eight months. The hardest part for her is balancing her desire to eat with her stomach’s fullness.
She also says that it’s not possible to eat and drink at the same time anymore!
But now that Monica has lost over 100 pounds, she is so happy and wishes she’d had the surgery sooner. Her home life is better and now exercise is part of her regular routine. She says that her children get involved with exercise, too.
Monica gives some advice on how to break through those frustrating weight loss plateaus. Finally, if you’re considering having sleeve surgery, Monica gives some incredible insight into the questions you should ask.
Homework for Women Physicians Have you thought about getting sleeve surgery? What do you want to know about the procedure - before, during, and after? Let me know in the comments on the episode page.
In This Episode * What happens after you have weight loss sleeve surgery [9:00] * Some of the problems with mainstream weight loss methods [9:30] * The reality of fullness after sleeve surgery [12:30] * How losing weight can impact your home life [18:30] * How to break through plateaus [21:00]
Quotes “The actual way that society tells us to lose weight, restricting calories and exercising more, completely goes against our biology. The minute we start using weight doing these principles, we start having hormonal changes like low leptin and high ghrelin. The key point to the sleeve surgery is that we can help our brain stay in that normal state without that increased ghrelin levels.” [9:15]
“I feel encouraged and inspired because I’ve done well so far. Now that I’m hitting these goals, the next thing I want to work on is toning. There’s a lot of skin, so I have to make a decision with regards to those types of surgeries.” [19:58]
“If you’re considering sleeve surgery, talk to someone who’s had it done. I don’t know anybody who’s regretted having it done. Even people who have had complications, they only regret not having had it done earlier because it’s made such an impact in their life.” [23:26]
Resources Mentioned Check out the full episode page here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 49: Dr. Andrea Strathman On Achieving Sustainable Results
Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care
Episode 48: Dr. Laura Demoya on Discovery Self-Worth
Accountability, small goals, and thought work are the keys to long-term success. It all starts with the thought piece. Dr. Harita Raja joins me to talk about her mind-body transformation and how life opened up for her in the last year.
Key Takeaways
- Putting yourself first is not selfish.
- Setting realistic expectations and goals is the key to sustainable results.
- Finding an accountability group can dramatically increase your chances of success.
About Dr. Harita Raja Harita Raja, MD is a board-certified psychiatrist who specializes in women's mental health. Dr. Raja founded Bethesda Women's Mental Health to provide women with a place to obtain compassionate and knowledgeable psychiatric care. She works closely with her patients, their loved ones, and their providers to find the best treatment plan.
Dr. Raja received her medical degree from Albany Medical College in Albany, NY. She completed her psychiatry residency at Medstar Georgetown University Hospital, in Washington, DC. Dr. Raja has published numerous articles and a book chapter about women’s mental health. She has also presented her work at various local and national psychiatric meetings. She is a member of the D.C. Women’s Mental Health Consortium. Dr. Raja is dedicated to educating women and the community about women's mental health and the options for treatment using a holistic perspective.
Get a Life Coach who Gets It
Dr. Harita Raja shares how she spends her days helping women as a psychologist, but she neglected her own health and well-being. It was only at the start of lockdown that she realized she had to make substantial changes to her own health.
One of the biggest factors Harita took into consideration when looking for a life coach was someone who would understand her lifestyle. That sense of understanding is especially important for physicians, as we have such a demanding life, combined with a tendency to be high-functioning.
The first area we started looking at was Harita’s thoughts. Your thought model has a dramatic impact on every aspect of your health. That’s why it’s essential to get your thoughts on track before considering any physical transformation.
Group Coaching and Accountability is Key In fact, for Harita, it was about four months of thought work before we started working on her physical transformation by adding strength training.
Being in a group setting helped Harita with this transition as well. That safety zone where we could share our vulnerabilities honestly is such an essential part of a healthy relationship with yourself.
Harita explains why setting realistic goals and expectations is so vital to any kind of health transformation. Setting these smaller goals makes your bigger transformations much more possible, as you get excited about the smaller successes you’re making.
Homework for Women Physicians Are you hesitant to make any kind of health transformation? What’s one thing holding you back? Let me know in the comments on the episode page.
In This Episode * Why your life coach should understand where you’re coming from [5:30] * Where a good place to start with life coaching is [9:00] * What the purpose of vulnerability is [10:30] * How long it might take you before you start focusing on your physical composition [12:30] * What power there is in realistic expectations [20:30] * How accountability groups can impact your health and wellness journey [24:00]
Quotes “As women, and many men, we are so high functioning as physicians, so it might not show that we’re not doing well on the outside.” [7:45]
“I think after about four months, I could really look at the strength training and my health as just being something that was important for me. But I couldn’t do that until then.” [13:09]
“It’s finding that confidence in us first because that’s where it starts. It’s all in our thoughts. Anyone can do this, it’s just a matter of believing in ourselves.” [21:21]
Resources Mentioned Check out the full episode page here
Find Out More About the Transform Program
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care
Episode 50: Dr. Lindsey Davis on Overcoming Limiting Beliefs
Episode 49: Dr. Andrea Strathman On Achieving Sustainable Results
We all know that you can’t pour from an empty cup. It’s especially true for physicians who spend their days healing others. Dr. Stephanie Byerly joins me to speak about her own experience with burnout and how she adopted self-care practices to heal herself.
How to Avoid Burnout as a Woman Physician
- Create Self Care Routines
- Find a Community of Other Women
- Educate Yourself About the Culture of Medicine
- Find Cognitive Psychology-Based Coaching
About Stephanie I Byerly, MD Dr. Stephanie Byerly is a Professor of Anesthesiology and a Director of a High-Risk Obstetrical Unit, a Gender Equity Expert, a Certified Mind-Body Medicine Coach, a Physician Wellness Expert, The Chair, of the American Society of Anesthesiologists Committee on Women Anesthesiologists, and a Certified Life and Weight Loss Coach.
Chaos and drama described Stephanie’s life until about 10 years ago. She came from a very dysfunctional childhood with a mother with severe mental illness and experienced several types of abuse and trauma. Stephanie was also an ill child growing up and spent some time in the hospital, but from 3 years old, spoke of becoming a doctor.
Stephanie always had this image of what she wanted her life to be and look like to the outside world. She had a vision that becoming a physician which would render her immune to the struggles of life and allow her to fix everything and make a difference in this world.
After graduating from her physician training, Stephanie married a physician, had two beautiful daughters, a beautiful house, cars, and a great job but still was not happy. She never would have imagined that some of the most challenging and defining times were ahead.
After getting divorced and becoming a single parent, the sole breadwinner, and being a full-time physician, Stephanie began her personal growth journey. She was balancing being a parent who was not going to allow their children to face any of the challenges she faced growing up while being a full-time physician with many administrative roles and aspirations for a successful productive academic career.
Stephanie wanted to understand why everything seemed to just happen to her, why she was not happy, and always felt like the victim. She wanted to understand why being a woman in medicine brought another slew of challenges and obstacles that were unfair.
Then the burnout came, twice, and her biggest fear was not being able to support her two daughters. Stephanie’s biggest fear was becoming like her mother and knew something had to change. She found a way out of the burnout and understood she had a lot more work to do to find the peace, joy, and happiness she wanted in her life.
Going through Life Coach Training has changed Stephanie’s life in unbelievable ways and provided her with the tools to impact the lives of women physicians by showing them a way out of “survival mode” to a life of personal fulfillment, joy, happiness, and realizing they are “enough just the way they are.”
Stephanie started her Life Coaching Business, Healing Through Life Coaching. She helps women physicians who are exhausted, overextended, and feel like they are failing at everything take back their power to have joy in their personal and professional lives.
Burnout and Victim Mentality
Dr. Stephanie Byerly speaks about her own experience with burnout. Physicians do experience burnout at a fairly high rate, but why is that? For Stephanie, hers came not just from the stress and pressure of being a woman physician and single mother, but also from falling into a space of victim mentality.
It’s understandable when you feel like the world is constantly pressuring you, to adopt a victim mentality. But it’s not sustainable. Stephanie shares the steps she took to break free of this way of thinking once she recognized it for what it is.
Stephanie took some big steps after recognizing the position she was in. The biggest takeaway here is self-care. Taking the time to prioritize your own health and wellbeing is the key to avoiding burnout - and healing from it.
The Importance of Feeling Your Feelings Stephanie also explains the importance of feeling your feelings. Instead of avoiding them or bottling them up, actually sitting and recognizing them for what they are is a life changer. She shares how this process allowed her brain to realize that feeling even the most negative feelings isn’t the worst thing she can do - she will be just fine.
This realization allowed her to escape that automatic protection mode and move on to focusing on better thoughts. Stephanie explains how life coaching helped her change her thought model. She also shares what role fear has in her life and how she’s now able to move past the feelings of fear.
Finally, Stephanie shares some of her own self-care practices. Gratitude is one of the biggest practices you can adopt, along with regular exercise, getting outside and journaling.
Homework for Women Physicians What self-care practices do you regularly engage in? If you don’t currently have any, what practices will you start to bring into your routine? Let me know in the comments on the episode page.
In This Episode * How to recognize when you have a victim mentality [7:00] * What the next steps after realizing you’re burned out are [11:30] * Why you should sit with all of your feelings [13:15] * What role fear has in your life [17:00] * What self-care practices will sustain you through medicine [19:45]
Quotes “We have these 40,000 - 60,000 thoughts a day, half negative, half positive, and we don’t even know about 95% of them. Our primitive brain wants us to go towards the negative all the time. Once we realize that that’s what our brain automatically does to protect ourselves, we can start looking at our thoughts and changing those, and our outcomes, and living intentionally. It is so transformational.” [9:02]
“I let myself feel the feelings and they go away. That was the most liberating thing for me to realize that I can feel the feelings and that I’m going to be just fine. It allows your brain to have different thoughts because you’re not going into automatic protection mode and shutting everything down.” [14:36]
“We’re in this culture where we’re facing so many dilemmas we had no idea we were going to face. We face all of this, on top of everything that all physicians face, and it’s overwhelming.” [21:20]
Resources Mentioned Check out the full episode page here
Join the Transform Waitlist
Find Dr. Stephanie Byerly Online
Follow Dr. Stephanie Byerly on Facebook | Instagram | YouTube
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 48: Dr. Laura Demoya on Discovery Self-Worth
Episode 27: “I Can’t Be Happy Unless I Leave Clinical Medicine”
Episode 42: Dr. Mona Singh: A Journey To Optimal Health
When you start putting yourself first, your life can absolutely change for the better. We’re so used to coming last in our list of priorities, but it’s detrimental to all aspects of our life. Dr. Daisy Ramirez-Estrada joins me to speak about how she’s transformed her life through life coaching, where she learned to prioritize herself and self-care.
What Makes a Sustainable Exercise Routine?
- It’s Easy
- It’s Enjoyable
- You Believe You Can Do It
About Dr. Daisy Ramirez-Estrada Dr. Daisy Ramirez-Estrada, MD is a Family Medicine Specialist in San Antonio, TX.
Prioritizing Yourself
As busy physicians, it’s so common for us to actually stop prioritizing ourselves. There’s our practices, families, friends, social and community obligations… how in the world are you supposed to fit time for yourself in there?
But when you start to put yourself first, as Dr. Daisy Ramirez-Estrada did, your whole life can change. Daisy shares why she decided to invest in life coaching and the incredible mental transformation she had. Life coaching can help you start believing in yourself and believing that you’re capable of achieving anything you desire.
Daisy might have started her life coaching journey with the sole intention to lose weight, but she quickly realized how many more positive impacts it has. Daisy explains how she changed her mindset to health and wellness, choosing to stop focusing on losing weight.
Actual Transformation Results One of the biggest transformations Daisy had was realizing that she really could eat whatever she wanted and still stick to her health goals. It’s all about those mindful macros. Enjoying that food freedom has definitely helped Daisy prioritize her own self-care.
Daisy describes some of the results she’s had since working with me through life coaching. From better mental health and a much bigger emphasis on self-care to physical benefits, she’s starting to live her best life.
Finally, Daisy shares how her life changed when she started putting herself first. She has a career she loves, started her own life coaching business, and feels good and happy every day. What a transformation!
Homework for Women Physicians How would your life change if you put yourself first? What food feels like the yummiest self-care to you? Let me know in the comments on the episode page.
In This Episode * How life coaching can help you start believing in yourself [7:00] * What happens when you change your mindset about wellness and exercise [11:00] * How to eat whatever you want while still maintaining your health goals [18:00] * Some measurable results of following the Transform plan [20:30] * How your life can change when you start prioritizing yourself [22:00]
Quotes “I realized the relationship I needed to work on was the relationship with myself. I had lost confidence, I did not believe in myself, I didn’t think I could do things. I was stuck.” [9:10]
“I think I used to focus so much on the scale, thinking I have to lose weight and look a certain way. Working on myself, loving myself the way I am now, doesn’t mean I’m not going to continue working on my goals, but just being content with what I look like now and not having weight loss as a goal, I focus on feeling good after I exercise or eat well. It’s doing it for myself, not for anyone else.” [15:30]
“I feel really confident about how I handle my meals. I’m not beating myself up anymore over what I was doing, eating, or even not exercising. Now I give myself grace and I’m content. I feel like I’m on this journey, I’m working on it, I’m making progress, and I’m good. I feel good. I’m in a good place in my life.” [21:09]
Resources Mentioned Check out the full episode page here
Join the Transform Waitlist
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 48: Dr. Laura Demoya on Discovery Self-Worth
Episode 44: My Body Was Built For This with Christine D'Ercole
Episode 10: "I Suffer From Constant All-Or-None Thinking..."
Creating lasting body transformation changes could be as easy as letting go of what you think you know. Dr. Lindsey Davis joins me to talk about how she released the beliefs that carbohydrates were evil and you shouldn’t exercise to lose weight.
Steps to Overcoming Limiting Beliefs
- Understand you need to eat carbs and exercise for any kind of body transformation
- Know you have to be comfortable sticking with a plan for at least 18 months
- Be patient and make small, sustainable changes
About Dr. Lindsey Davis Lindsey Davis is a private practice Breast Radiologist in her hometown, Panama City, FL. She attended the University of Florida for her Undergraduate and Medical degrees as well as her Diagnostic Radiology Residency. She then completed a Breast Imaging Fellowship at George Washington University.
Lindsey was introduced to coaching in Ali’s original Mind, Body, Marriage course and has continued in the Life Coaching Society and Transform programs.
Carbs are Essential Eating
It’s so easy to follow mainstream dieting propaganda that’s currently saying you shouldn’t eat carbs if you want to lose weight. My guest today, Dr. Lindsey Davis, talks about how she learned to embrace carbs after having gestational diabetes. She overcame the belief that carbs would harm her body and stop her from losing weight.
In fact, you need carbohydrates if you want to achieve any kind of body composition change. They’re essential for fuelling your body through hard workouts, replenishing your energy stores, and keeping your appetite content between workouts.
A gamechanger for Lindsey was when she embraced the mindful macro approach to eating. She realized that counting macros and calories wasn’t sustainable for her long-term, especially if she were to go on vacation or out to eat at a restaurant. But with mindful macros, Lindsey knew she could stay relatively on plan while still having food freedom.
Why Exercise Matters for Body Transformation Another myth weight loss “experts” tout is that you shouldn’t exercise if you’re trying to lose weight. This may be true if that’s all you’re trying to do, but exercise is essential, again, for actually transforming your body and creating lasting change.
You should also prioritize strength training, especially if you’re over 30. Strength training should be a vital part of your exercise routine. It’s essential for longevity and for helping to transform your body.
Finally, Lindsey recommends ditching the scale. When she learned to trust the process, regardless of the number on the scale, she felt free to make better decisions.
Homework for Women Physicians Are you ready to transform your body and release your need to count every calorie? Applications are now open for my Transform program. We start in April! Let me know in the comments on the episode page if you have any questions about Transform.
In This Episode * Why you need to eat carbohydrates for any kind of body transformation [7:30] * How to embrace the mindful macro approach to eating [9:45] * How to incorporate exercise into your weight loss or body composition change [11:45] * Why strength training is vital for making body composition changes [13:30] * Why the number on the scale isn’t as important as the progress you’re making in a body composition change [20:30]
Quotes “Don’t change anything that you’re not willing to do for 18 months. When I was doing this macro program, I thought that it was not real life. If you’re at a restaurant or you’re on vacation, it couldn’t be super accurate. With Mindful Macros, it just felt so much freer. You can be at a restaurant or on a cruise ship and eyeball a balanced plate, still have fun, and still be a part of everything else, while staying reasonably on plan. That’s the key to sustainability.” [10:03]
“Exercise is my time alone, especially during the pandemic when we’re all home a lot. If I can escape for thirty minutes, it’s a treat. I can see how important it is. It doesn’t have to be for weight loss, my weight is exactly the same as it’s been for a year. None of it is for weight loss or physical changes, it’s important but it’s not all of it. I can see the benefits in all areas of my life. I think that’s when I really shifted to incorporating it every day because it wasn’t about weight loss, it was feeling better doing it. I was able to commit because it wasn’t for some external motivation, I was doing it for me.” [17:54]
“Be patient and make small changes that seem easy. The concept of baseline minimum was very helpful to me. Commit to something small and take it slow, see how that goes, and see how your body responds. When you feel like you want to make another small change, do that as you’re ready. It doesn’t have to be having results in three weeks, or else. We’ve got all the time in the world to make your health better.” [23:31]
Resources Mentioned Check out the full episode page here
Apply for the Transform Program Starting April 2021
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 45: Dr. Megan Zeien on Transformation through Strength Training
Episode 46: Dr. Jennifer Moranda on Finding Food Freedom
Episode 48: Dr. Laura Demoya on Discovery Self-Worth
Have you ever considered that just taking 10 minutes a day for yourself could change your whole life? Sometimes it is hard to commit to something long-term because it feels like a commitment to forever, but in reality, all it takes is small, incremental changes that can lead to significant long-term results.
If You Are Committed To Making A Full Life Transformation You Should:
- Stop being afraid of failure and start implementing small healthy habits into your routine
- Find an intuitive approach to eating and exercise that fits into your lifestyle
- Adapt strategies that help you feel more comfortable in your skin
A Full Life Transformation with Dr. Andrea Strathman Dr. Andrea Strathman is an Assistant Professor of Anesthesiology at Wake Forest Medical Center who specializes in Neuroanesthesiology. Over the past three years, Andrea has lost 55 pounds and maintained it through my Mindful Macro’s plan. She has seen a total life transformation in every area of her life and is here to share her amazing and inspirational story.
How 10 Minutes Changed Everything
Back in 2018, Andrea was letting her personal health and happiness take a back seat to everything else in her life. Then she was introduced to a daily 10-minute workout challenge I was hosting; things started to change. Once Andrea recognized that her engrained thoughts around her relationship with food were sabotaging the health changes that she wanted to make, achieving significant sustainable results came easily.
Combining my Mindful Macro’s plan with an intuitive approach to eating and a mindset shift towards daily exercise, Andrea adapted these strategies to work into her own life easier and has never looked back.
You Are Worth It Andrea wants you to know that it is worth whatever time you have, even if it is just incremental baby steps, to make yourself better. Feeling more confident in her own skin has improved everything in Andrea’s life, from her family to her work, without making drastic changes in her daily routine. It doesn't take a lot of time or energy to feel better and create long-term sustainable habits, and you are worth it.
Homework for Women Physicians What is one habit that you are implementing into your daily routine? How has it made you feel about your body and your life? Share your results with me in the comments section of the episode page.
In This Episode * How taking 10 minutes a day for herself completely changed Andrea’s world (3:17) * Tips for approaching health changes to achieve significant sustainable results (8:20) * Why a backslide is not the end of the world and how you can handle the plateaus with grace (14:24) * Look inside the journey from hating exercise to it becoming a regular enjoyable habit (16:22) * How understanding your unique body type can impact how you view yourself (19:11)
Quotes “Taking 10 minutes a day for myself doesn't sound like a big deal, but for me, at that point in my life, it was a huge deal. And that is what sort of started me thinking, ‘maybe things can be different, and maybe I can make some changes'.” (3:50)
“The thought part of it, as far as revamping my feelings about taking care of myself and my relationship with food, was a huge part of it. But the actual implementation of it was way easier than I could have ever expected.” (9:01)
“Using the Mindful Macro’s plan that Ali teaches is incredibly simple and totally adaptable and can be done any time, any place, anywhere. When you are on call, when you are at the hospital, it's easy because it's normal food.” (10:18)
“This is a way that I can channel some of my energy, negative energy for sure. It is way better than going and eating a pint of ice cream that is going to make me feel terrible afterward. Instead, if I feel bad, I go exercise, and it's great, I feel better, I didn't sabotage myself, and I got some movement in. The more I did it, the more I wanted to do it.” (18:02)
“Being more comfortable in my own skin has made me more confident in all aspects of my life.” (22:33)
Resources Mentioned Check out the full episode page here
Join the Transform Waitlist Here
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
So many women physicians have come close to or have experienced burnout and it can be completely debilitating. Dr. Laura Demoya shares how she used her experience with burnout to rediscover her self-worth and how she chooses happiness daily.
How to Develop Your Own Sense of Self Worth
- Be Happy with Who You Are
- Ask for Help When You Need It
About Dr. Laura Demoya Dr. Laura Catalina Demoya, F.A.C.P., was born and raised in Santo Domingo, Dominican Republic. She finished high school and college in Florida and went on to pursue her medical degree at UNPHU (Universidad Nacional Pedro Henriquez Ureña) in Santo Domingo in 2001.
She completed her internship and residency in Internal Medicine at Methodist Hospital in Dallas, Texas. In 2006 she joined the medical staff at Baylor University Medical Center (BUMC) where she has been practicing for the last ten years in a variety of clinical settings. She is a member of the MedProvider Inpatient Care Unit which one of the premier groups in the Dallas-Fort Worth area in partnership with the Baylor Scott and White Health System.
Since 2008, she has also staffed the Preoperative Clinic in her group providing assistance to surgeons with high quality, evidence-based, peri-operative management of individuals with high risk and complex chronic medical conditions. Dr. Demoya also has extensive experience in Long Term Acute Care combining her inpatient practice with LTACH services over the last ten years.
She is part of the Faculty of the Internal Medicine Residency program at BUMC and is currently Assistant Professor of Baylor Scott and White Medical Center. She was also an Attending Physician at the Residency Clinic from 2009 to 2013.
Dr. Demoya served as the official medical expert for Univision Channel 23 in Texas affiliated with BUMC for many years. She reported on current medical topics, educating viewers in Spanish on relevant health issues.
From 2010 to 2013 she served on the Board of Directors for the Texas Chapter of the American College of Physicians. She has been a very active ACP member and is a fellow of the college in April of 2014. She currently serves on the Hospitalist Committee of the chapter.
After many years of practicing hospital medicine, Dr. Demoya decided to see patients at a Retirement and assisted living facility where she practices in a concierge manner.
She is also a diplomate of the American Board of Internal Medicine.
Dr. Demoya has 2 daughters and enjoys traveling the world, hiking, and loves the culinary arts.
Rising After Burnout
Burnout rarely comes out of nowhere, as Dr. Laura Demoya explains. Burnout usually has a slow and gradual approach - but an approach that, if you’re not paying close attention, can still take you completely unawares.
When Laura experienced her burnout, she quickly realized she couldn’t keep on the way she was going. Leaving clinical medicine, she started working at a concierge practice for patients in retirement.
Laura describes her first experiences with life coaching as realizing that all her dreams are within reach if they’re actually what she wants to achieve. And that’s the best advice she can give you, too: if you want it, you can absolutely make it happen.
Cultivating Inner Peace and Self-Worth One of the biggest revelations Laura had was discovering her own sense of self-worth. She stopped punishing herself and started praising her accomplishments - even if those looked different than they used to.
Laura cultivated a sense of peace and inner happiness that helped her figure out what truly mattered to her. Another big piece for her was learning when she needed to ask for help - and actually doing it. There is no shame in asking someone to help you when you feel you need it, but so often, women are hesitant and nervous about actually taking that step.
Laura’s best advice for discovering her self-worth is to be happy with who you are and where you are now and to ask for help when you need it. Give yourself grace, create space, and find in yourself that peace and self-worth.
Homework for Women Physicians How do you find your own sense of peace? How confident are you to ask for help when you need it? Let me know in the comments on the episode page.
In This Episode * How burnout happens slowly and gradually [3:45] * How coaching can help you realize and live out other dreams you might have [6:30] * What can happen when you allow yourself a sense of peace and happiness [10:00] * Why you should ask for help when you feel you need it [16:30] * How creating space and finding self-worth creates peace [21:00]
Quotes “Through coaching, I found courage, and I came to a place a self-realization that I deserve what I was looking for and what I wanted.” [7:53]
“The other thing that works for me, and I believe a lot of women have trouble with, is not punishing yourself when you have a night out, or you’re on vacation, or you’re traveling. The same goes for your exercise routine.” [18:10]
“You have to ask for help. Sometimes you think that you’re doing everything that you can, but you’re not.” [19:37]
“There’s always room for improvement and you have to love yourself.” [20:51]
“It takes a lot of work. I think it takes much forgiveness and grace that you have to give yourself. You can cry it out, come to peace with who you are and what you want, and know that you don’t owe anybody anything but your happiness and best example, and go on from there.” [23:00]
Resources Mentioned Check out the full episode page here
What Body Type are You? Take the Quiz.
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 47: From Burnout to Business Owner with Dr. Michelle Quirk
Episode 18: “I Am Afraid That I’m Burning Out” with Dr. Amelia Bueche
Episode 27: “I Can’t Be Happy Unless I Leave Clinical Medicine”
From burnout to renewed passion and vigor. I’m joined by Dr. Michelle Quirk who shares her transformation story from a run-down and dispassionate clinical pediatrician who found her joy by starting a side business as a running coach. This transformation ignited a passion in all parts of her life again.
How to Find Your Purpose
- Listening and Looking for the Signs
- Taking Action
- Going Slow and Not Getting Overwhelmed
About Michelle Quirk, MD In the midst of a lively career in pediatrics, Dr. Michelle Quirk discovered that running could change her life. She embraced the sport by becoming a certified run coach with the Road Runners Club of America (RRCA), a local Girls on the Run coach, and a Disney World-loving marathoner. She founded Mindful Marathon to help make running easy and fun for busy professionals.
For anyone thinking that running is too hard or that they can’t be runners, Michelle is ready to help transform you into a runner. She develops customized training plans for every type of runner—new, old, somewhere in between—and fits those training plans into busy lives, helping her athletes find their edge and achieve their goals.
Discovering Your True Passion
Dr. Michelle Quirk asked to meet for coffee one day, seeking some career advice. But when we met, I spotted the signs of burnout almost immediately and we began talking about what other options she had. Michelle describes how she felt and what other symptoms of burnout she was experiencing - something so many women physicians are familiar with.
When I asked Michelle what she would do if she could do everything, she regaled me with how much she loved running. All it took was a change in perspective, but Michelle realized right there that she didn’t have to compartmentalize these different parts of herself. Who says she couldn’t be a successful clinical pediatrician and a running coach?
While it wasn’t an overnight change, Michelle started researching what she needed to do to launch a run coaching business. The biggest shift came when she realized all she had to do was curate the roles, and time spent in those roles, to make her run coaching dream a reality.
Starting a Passion Project Beside Clinical Medicine Michelle describes what steps she took to start Mindful Marathon while still working full-time in clinical medicine. She used her own favorite motto: “It’s a marathon, not a sprint,” to go slow and make her running passion a reality.
One of the biggest complaints her clients have is that they simply don’t think they have the time to start running. Be honest, how often have you used this excuse, too? Michelle explains how to find the time in your busy day to start building regular exercise into your routine.
Finally, Michelle shares the secret to long-term success: Making smaller goals. When you hit smaller goals consistently, we are absolutely more likely to stick to what we want to do!
Homework for Women Physicians What is a goal you have that you feel is out of reach? How can you create smaller goals to make it more realistic? Let me know in the comments on the episode page!
In This Episode * What the signs of burnout might be [4:00] * What happens when you no longer compartmentalize the different parts of your life [10:30] * How to curate our roles to create the life you really want [14:30] * How to start a business while working full-time in clinical medicine [15:30] * How to find the time to start running [21:00] * The importance of making smaller goals [25:00]
Quotes “We all actually know what we want to do. We really deep down know what it is that we want to do. There are signs and there are clues all around us. Sometimes all it takes is a little encouragement, to take a pause, and look around.” [8:06]
“I felt like I had a different purpose. I was still able to help people, but help them in a different way. I think that’s why we went into medicine. To help people.” [12:04]
“We focus on developing a consistent routine with walking and running. We start slow and my favorite expression is, ‘It’s a marathon, not a sprint.’ A lot of us are looking for quick results, but in order to make it a lifestyle and not just a fad that will go out of style, we make it a slow process. But it’s really fun.” [19:34]
Resources Mentioned Check out the full episode page here
Find Dr. Michelle Quirk Online
Follow Dr. Michelle Quirk on Facebook | Instagram | YouTube
What Body Type are You? Take the Quiz.
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 45: Dr. Megan Zeien on Transformation through Strength Training
Episode 44: My Body Was Built For This with Christine D'Ercole
Episode 46: Dr. Jennifer Moranda on Finding Food Freedom
Dr. Jennifer Moranda started working with me in March 2020, at the start of the pandemic. She speaks on this podcast about how transformative this experience continues to be and what other physicians need to know about weight loss and healthy eating.
Key Takeaways
- Strength training is essential for body transformation.
- Carbohydrates are NOT your enemy.
- Combining gentle nutrition with intuitive eating is the most sustainable approach to long-term health.
About Dr. Jennifer Moranda Jen Moranda, MD is a family practice physician who loves being active and using nutrition to support her fitness goals. Having come from a background of disordered eating, she now knows the importance of proper fueling with gentle nutrition and exercise, especially strength training to keep one fit throughout their lifespan. Her passion is helping her patients improve their health through lifestyle modification by incorporating physical activity into their daily routine.
Gentle Movements and Mindful Macros for Freedom!
Dr. Jennifer Moranda opens up about all the different ways she tried to control her weight. From covering up anorexia through medical school to finding a new form of disordered eating with obsessive macro tracking, she knew she had to make a substantial change. That’s when Jennifer came to me.
Coming from a CrossFit background, Jennifer wasn’t sure my gentler form of working out would have an impact on her body. But she soon learned that this approach to exercise was not only more sustainable for her, it also transitioned her body.
Jennifer describes the second huge mindset shift she had working with me. By allowing herself more food freedom and flexibility, Jennifer found she had so much more time - not to mention having control of her life back.
Strength Training for Everyone Jennifer explains how embracing strength training changed her complete approach to fitness. She now knows that strength training is essential for any type of body transformation. She also lets us know that you are never too old to start strength training!
Finding the time for a long workout can be stressful and seemingly impossible, especially for busy physicians. But Jennnifer gives us hope: by working even shorter workout sessions into your existing day, you’re creating steps toward lasting movement.
Finally, we talk about why you should absolutely include carbohydrates in your diet, especially after a heavy workout. They are not your enemy! Jennifer also shares the importance of finding other methods than the scale to track your progress on your body transformation journey.
Homework for Women Physicians Did this inspire you to pick up strength training? How do you find the time in your day to workout? Let me know in the comments on the episode page!
In This Episode * How tracking macros and eating healthy can be a form of disordered eating [3:30] * How a gentler workout can have a huge impact on your body [7:15] * Why following a mindful macro approach can give you back control of your life and your time [9:30] * How sustainable mindful macro eating is in your life [12:00] * Why strength training is vital for body transformation [13:30] * What age you should start strength training by [15:00] * How long your workout should be [17:00] * The truth about carbohydrates [20:45] * Why you shouldn’t rely on the scale for your transformation progress [24:30]
Quotes “I think it is really sustainable because it is really intuitive. It’s just going back to how we were as children: listening to your body, eating when you’re hungry, stopping when you’re full, making the choices at that moment that fit your goals.” [12:31]
“When you’re trying to transform your body, it’s looking at making sure you’re getting plenty of protein to help support your new muscle, carbs to fuel your body for those workouts, and fats to support your hormones. It’s more than just the calories. It’s looking at what your body needs for that goal. If your goal is body transformation, that absolutely has to come with strength training. You cannot transform your body through diet alone if you’re looking to get stronger.” [13:31]
“As a physician, if you’re not, what you would view, in your optimal health that you want to be, I think you still need to be honest with your patients that you’re on this journey as well and that you’re looking to do these same things for your health that you’re trying to get your patients to do. Our patients appreciate when we’re honest with them.” [18:45]
Resources Mentioned Check out the full episode page here
What Body Type are You? Take the Quiz.
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 37: “I Don’t Understand Macros”
Episode 44: My Body Was Built For This with Christine D'Ercole
Episode 42: Dr. Mona Singh: A Journey To Optimal Health
If you’ve ever decided NOT to strength train because you’re afraid it’ll make you bulky - this episode is for YOU. My incredible client, Ob/GYN Megan Zeien, joins me to talk about how she not only overcame her fear of strength training but completely transformed her mindset and relationship to lifting weights!
Key Takeaway
Strength training does not make you bulky! Strength training can help completely transform your body and your mindset.
About Megan Zeien Megan Zeien is an Ob/Gyn practicing in Guntersville Alabama. She attended undergrad at Samford University and medical school at the University of Alabama at Birmingham. She attended residency in Kansas City and UMKC.
Megan started mind/body coaching with Ali in May of 2020. Her mindset and body have transformed through the process! She now celebrates strength training rather than shying away from it.
Changing Your Mindset and Transforming Your Body
My client, Megan Zeien, is the perfect example of what happens when you challenge your beliefs and embrace a change. She came to me in May 2020, afraid of strength training in case it made her bulky. But what she’s discovered over the last 8 months is exactly the opposite.
Megan is transforming her body with regular strength training workouts. She’s even got her husband working out with her! Not only that, for a woman who didn’t have one dumbbell to her name last year, she’s just gone out and purchased a 60lb kettlebell. Wow.
Part of Megan’s transformation was figuring out what her gray zone looked like. This is the part of life that doesn’t have to be perfect. Where you do what you can to fit into your life and make it work for you, no matter what.
The Benefits of Regular Strength Training Megan explains how working with me helped to completely transform her thought patterns. Part of this was to implement what she calls her “thought bouncer” - a thought guard that quite literally pushes out the bad and negative thoughts she has. It’s a very conscious decision to create a thought bouncer but it’s something we can all do.
Megan explains what the biggest transformations over the last year are: while many are physical, it’s the mental and emotional transformations that truly make the biggest difference. Plus, Megan knows she’s setting a positive body image example for her children.
Finding the commitment to make a lasting change can be a challenge. But Megan shares how easy it actually is to commit when she knows how much healthier and stronger it makes her. She feels good, feels less stressed, and looks better - what a winning combo!
Homework for Women Physicians What reservations do you have about strength training? I’d love for you to challenge these beliefs. What kind of transformation do you think is possible? Let me know in the comments on the episode page!
In This Episode * What actually happens when you start strength training [5:00] * Why it’s important to guide your children to be healthy, not “just thin” [8:45] * What magic happens in the gray zone is [12:30] * How to cultivate your own “thought bouncer” [15:45] * What happens when you change your thought pattern [21:45] * How to find the commitment to make a transformation [22:30]
Quotes “I’m definitely physically stronger. And I think I’m mentally stronger for it, too. I think it’s changed my mindset and, and in a lot of ways, I really did enjoy the journey.” [13:37]
“My perfectionist mindset has definitely improved in the sense of, yes, I give myself grace. I give everyone else so much grace, but not myself. I think that’s a cool part of this whole process. It’s okay to miss one thing. It’s okay to have a margarita with my friends. It’s okay to do this and just get on track with the next thing. To enjoy life and let it be the process and enjoy the journey.”[17:36]
“It’s easy to commit to something when I know it makes me healthier, stronger, I can see the difference. That, to me, is a no-brainer. I’m going to do the things that not only make me feel good, feel less stressed, and look better.” [23:13]
Resources Mentioned Check out the full episode page here
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 44: My Body Was Built For This with Christine D'Ercole
Episode 42: Dr. Mona Singh: A Journey To Optimal Health
Episode 33: “I Need To Be In Better Shape To Go To The Gym
I am, I can, I will, I do. These are the words Christine D’Ercole lives by. It’s the power of positive self-talk and affirmations that changed the game for Christine. She realized she could embrace her stronger body and encourage others to be true to themselves.
Write Down and Repeat These Words to Yourself Often
I am
I can
I will
I do
About Christine D’Ercole Christine D’Ercole is a decorated track cyclist who brings this expertise to every Peloton class.
Grounded in science, music, grit, and grace, Christine believes that at all times you have two tools at your disposal: your breath and your inner monologue.
In her class, you can expect Christine to empower Members to break through self-imposed limitations and embrace their authentic selves and strength, both on and off the Bike.
The Mindset of Shifting Gears
What Christine D’Ercole brings us today is not just a story full of mindset shifts and motivation, but a story of hope. She shares with us her experience with body image issues, stemming from hearing at twelve years old (yes, twelve) that she had talent, but wouldn’t be cast in the role unless she lost ten pounds.
Her life spiraled after this point, through eating disorders, self-harm, and chasing careers that didn’t want her body type… or at least not yet. It wasn’t until she was working as a bicycle courier in New York City, clearly the fastest of the group, that she started to believe she had what it takes to be a professional cycler.
Christine explains what mindset shifts she went through in order to embrace this huge change in her life. She describes it as though something insider her just switched gears (see what I did there?) and she went with that new motivation.
Even when she left professional cycling after becoming pregnant, Christine adopted a more positive attitude towards her body. This doesn’t mean it’s always been smooth sailing for her, but that fake-it-till-you-make-it attitude was a blessing when she felt at her lowest.
Positive Self-Talk is a GameChanger An absolute gamechanger for Christine came when she attended her first spin class with a really mean instructor. She knew she would give a more positive, fun, and uplifting class and within one month, she qualified as a spin instructor.
Christine learned more about different types of muscles and why some are more suited for one type of exercise over another. She encourages you to figure out what type of exercise you’ll excel at and focus on that.
Christine brings her positive attitude with her everywhere. She believes in the power of words and positive self-talk. Whether you’re repeating empowering statements to yourself in the mirror, writing down your power mantras and reading them aloud, or embrace positive affirmations in another way, the message is clear:
Give yourself permission to live your life differently.
Homework for Women Physicians How do you give yourself positive self-talk? Do you have a mantra writing practice? What’s your favorite empowering self-statement? Let me know in the comments on the episode page.
In This Episode * What mindset shifts have to happen for you to grow into what you’re zone of genius is [10:15] * How you can adopt a healthy fake-it-till-you-make-it attitude [16:15] * Why you should figure out your muscle type and excel at an exercise that prioritizes that [22:45] * What the power of words and self-talk are [24:00] * Why you should adopt a mantra writing practice [27:30]
Quotes “Discovering that I could be successful because of myself - myself - not because of someone else’s opinion of me.” [8:39]
“It is very hard for us because the messaging, the images, and the culture are so loud that we are supposed to look a certain way in order to be loved, to feel worthy, to be accepted. As though, if you don’t look this way, you should just give up. We should all be able to walk around naked-proud.” [23:00]
“Saying these words out loud, writing these words down. It almost feels like it’s forbidden to imagine our lives any differently. We have to remove the forbidden and give ourselves permission. It is the act of writing.” [27:08]
Resources Mentioned Check out the full episode page here
Find Christine D'Ercole Online
Follow Christine D’Ercole on Facebook | Instagram
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 34: "I Don't Lose Weight As Fast As Others"
Episode 33: “I Need To Be In Better Shape To Go To The Gym
Episode 38: “Exercise Is Stalling My Weight Loss”
You might start feeling selfish or even guilty for wanting something you don’t need. But what if I told you that it was okay to want it? Here is your permission slip signed to bring more pleasure into your life.
Steps to Creating More Passion in Your Life
- Allow yourself to want things.
- Figure out what you want and what you need. Then make room for them both.
- Don’t fall into the trap of comparison.
The Chief Complaint: “I Don’t Need It, But I Want It” There is such a feeling of guilt associated with wanting something we think we don’t need. What if you actually start allowing yourself to want something? Human beings should experience pleasure in life - and often!
It’s Okay to Want
There is definitely a difference between the feelings of need and want. Need comes from that basic necessity; something like food, shelter, companionship. So when you have all your base needs met, I get how it can feel guilty to want something on top of it.
What I want you to understand is that it’s okay to want something. It’s okay to experience pleasure. Pleasure feels so slow and so good, it’s a feeling we want to prolong and experience often. It’s important for us to experience pleasure as often as we can.
When you’ve started allowing yourself to feel pleasure regularly, it’s easier to figure out what you actually want. Asking yourself what you want, truly and at your core, is so healthy and we can all stand to allow ourselves to want a little bit more.
Comparison is the Thief of Joy I’m saying it’s important to figure out what YOU want because that all too real fear of missing out does come into play here. If someone you know allows themselves to want something pleasurable, it’s so easy to think that might be something we want, too.
This comparison can impact that connection with yourself to figuring out what it is you actually want. And I don’t just mean what you want off the top of your head… Put all your different hats on and figure out what you want the most in each of those aspects of your life.
Finally, it’s so important for you to give yourself space to figure out both what you want and what you need. Then make room for both of these independent thoughts and feelings in your life.
Homework for Women Physicians How can you create pleasure for yourself every day? What have you done today simply because you wanted to? Let me know in the comments on the episode page.
In This Episode * How to know whether you need or want something [3:30] * Why it’s important for us to allow ourselves to feel pleasure [6:00] * How to get to the place where you can ask yourself what you want [14:00] * How the Fear of Missing Out relates to want and pleasure [18:00] * Why you need to make room for both the needs and the wants [23:45] * How comparison can impact what you actually want [25:30]
Quotes “For us to proceed, what we all have to agree on is that it’s okay to want things and that it’s okay to also need things.” [12:26]
“It is okay to want things. Even if you’re having a tough time drawing that line between need and want, who cares, it’s fine. There doesn’t need to be a very solid line because those things might change. The important thing is to check in with yourself to see where you are in your life.” [23:19]
“Right now, what do you want? I think the way you can do that is really breaking down all the hats you wear, picking one hat to focus on, and really going through the idea and the process of ‘what do I want’ versus ‘what do I need.’” [26:01]
Resources Mentioned Check out the full episode page here
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 41: “I’m Afraid Of Missing Out”
Episode 25: “Everyone Needs Something From Me”
Episode 22: “I Don’t Know How To Feel My Feelings”
One of my clients, Dr. Mona Singh, joins me for a live coaching session. We talk about why working with me is different, successful weight loss, how to navigate your urges, what to do if you find yourself overeating, setting a baseline fitness level, and so much more!
Key Takeaway
Remember that nothing is off the table! I’d ask that you wait to eat it until your urge passes. If you still want to eat it then, go ahead and don’t have any guilt about it.
About Dr. Mona Singh I’m joined by my inspiring client, Dr. Mona Singh, who was one of my very first coaching clients. I’m delighted to share this interview with her where we talk about her experience with weight loss and gain and navigating her urges.
Coaching with Dr. Ali
Mona talks about how working with me is different from any other method of weight loss she’d tried before. The biggest thing for her was the focus on thought work and learning about why she struggles to control her eating. This was so helpful for her because understanding these parts of herself made it easier to change her eating habits, rather than to try to just not eating something.
A big piece of my approach to weight loss is that absolutely nothing is off the table. Mona’s been so successful in her transformation because she knows she can eat whatever she wants. We’ve even worked a Coke a day into her plan.
Following a healthier eating plan isn’t about controlling your urges, and you will definitely still have them. What it is, however, is about learning to sit with your urges and not give in to them until they start to fade. If you still want to eat whatever you were craving, absolutely go ahead - remember, nothing is off the table!
Eating After You’re Full One of Mona’s current concerns is that she continues to eat after she’s feeling full and satisfied. We dive into a coaching session here, unpacking what she’s feeling during these moments. If you find yourself doing this, ask yourself what you’re really feeling that’s leading you to overeat.
Turning to exercise, we talk about the importance of finding a baseline minimum amount that you’ll stick to each week. Setting this minimum, even if it’s ten minutes, three times a week, is a great foundation to growing your fitness routine.
Finally, we share our love of living in the gray zone. It’s not about all or nothing. It’s about finding what works for you and sticking with it, even if that’s imperfect.
Homework for Women Physicians What’s your baseline minimum exercise routine? How does your mindset impact how much you eat? Let me know in the comments on the episode page.
In This Episode * How working with me is different from other weight loss methods [7:30] * Why you don’t have to restrict your favorite foods to lose weight [9:30] * What it feels like to navigate your urges [12:00] * Why you need to slow down and ask yourself what’s really going on when you are full and satisfied, but want to keep eating more [20:30] * What happens when you set a baseline minimum amount of exercise to commit to weekly [27:00] * What magic lies in the gray zone [30:00]
Quotes “You helped me figure out all the thought-work stuff first, then we started on how we could change what I’m eating. That made so much more sense to me. And it was so much easier. As soon as I could do the thought work and I could understand why I’m having negative thoughts, then eating is not a struggle and I realized I don’t need to rely on food for every single thing.” [8:25]
“It’s amazing how much just changing your mind helps you start to eat better on your own.” [10:02]
“The gray zone was really where it was at. Trying to find that happy place in the middle where it was just perfectly imperfect.” [31:02]
Resources Mentioned Check out the full episode page here
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 10: "I Suffer From Constant All-Or-None Thinking..."
Episode 22: “I Don’t Know How To Feel My Feelings”
Episode 9: "I Find It Difficult to Navigate My Urges"
The fear of missing out is absolutely dreadful. Feeling like you’re missing out on what other people are up to is frustrating and distracting. Let’s talk about turning that fear into fun and showing up for yourself.
When Fear of Missing Out Comes:
- Recognize It
- Decide if you want to stay there or move to self-compassion
- Doing thought work strategies
- Find joy, fun, and belief in what you’re doing
The Chief Complaint: “I’m Afraid of Missing Out” The fear of missing out (affectionately also known as FOMO) is such a real feeling. It’s, of course, related to all-or-none thinking and definitely comes with a hefty dose of thought distortion. I want you to know these feelings are normal and that almost everyone has them, but you can also train yourself not to feel them quite as often.
What Even IS FOMO?
Did you know that having those fear of missing out feelings actually means you’re in the mood to see people? When you understand the root of that severe FOMO, it’s easier to figure out how to help yourself.
You can experience FOMO in so many situations: social events, the latest TV show, and even when it comes to setting goals. It’s so easy to think you know what you want to do, then see someone else’s goal and think that, actually, that’s what you want to do.
My first piece of advice for this is to figure out what it is you actually want to do. When you get to the heart of your goals, desires, and ultimate reason for missing whatever it is you’re missing, it’s so much easier to let yourself be happy with your situation.
Turning Fear to Fun It’s natural to be curious, especially when you see someone else doing something you might want to do. There’s definitely a balance here of how much curiosity you should explore. I talk about my preferred route to curiosity and why it’s the one I’d recommend you adopt, too.
When you take the time to sit with yourself, your ideals, and actually plot out what YOU want out of life, you’ll realize that many of these fears of missing out on what other people do are baseless. That’s not to say that you don’t acutely feel the loss, but you start to see what really matters in your life.
The best method I’ve found to truly get over missing out is to create fun out of your situation instead of fear. Recognize that yes, you have these feelings, but you’re doing something that’s more aligned with what you truly want. That you’re doing something that matters to you and that you have fun and belief in!
Homework for Women Physicians Where do you have the biggest feelings of FOMO? Let me know in the comments on the episode page!
In This Episode * What the fear of missing out actually indicates [2:30] * Why you need to figure out what you want and how to make it happen [10:00] * What the right approach to curiosity is [11:30] * Why you should do life the exact way YOU want to do life [15:30] * How you can have fun while missing out [19:00]
Quotes “The idea is that trusting yourself and finding content within yourself, so being happy with yourself, and knowing that it doesn’t take a circumstance to make you okay with yourself. We crave social connection and it’s a beautiful thing. But at the end of the day, if you are happy with yourself, the fear of missing out is not going to be as powerful.” [6:24]
“We have to start having thoughts that there are many different ways to do the same thing. Other goals are allowed.” [10:27]
“When we can explore different things and ultimately come to the conclusion on our own, ultimately decide is this going to work me? That’s when we are no longer going to have the fear of missing out.” [12:42]
Resources Mentioned Check out the full episode page here
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 10: "I Suffer From Constant All-Or-None Thinking..."
Episode 22: “I Don’t Know How To Feel My Feelings”
Episode 24: “I Don’t Know How To Feel Better”
Thinking you’ve irreparably ruined your metabolism through years of crash or yo-yo dieting is a fear that many women have. I want you to know that it is possible to improve your metabolism! By focusing on strength training, the right number of carbohydrates for your body, and working with your Basal Metabolic Rate, you can start to fix your body’s metabolism.
How to Improve Your Metabolism
- Start a Strength Training Routine
- Understand Your Body’s Response to Carbohydrates
- Learn your Base Metabolic Rate
- Consider a Reverse Diet
The Chief Complaint: “I Ruined My Metabolism” One of the most common concerns my coaching clients come to me with is that they think they’ve ruined their metabolism. The reasons for thinking this stem from restrictive diets in the past that don’t work anymore. Or possibly gaining weight even while on an eating regime.
Metabolism and Your Basal Metabolic Rate
To be perfectly honest, there are conflicting opinions out there about whether it’s physically possible to ruin your metabolism. In my experience, I’ve certainly seen some women who have it harder than others to change their body composition. And yes, some of it can be down to previous dietary decisions.
To make headway in repairing your metabolism - or, at least, figuring out what you should do to work on your body composition - I recommend figuring out your Basal Metabolic Rate (BMR). This is the number of calories your individual body needs to run and work the way it’s supposed to.
Your BMR is personal to you and it’s based on many different factors, including your current weight and height, activity level, and body fat percentage. Once you know your BMR, it’s more straightforward for you to figure out how many calories you should eat to change your body composition.
How to Improve Your Metabolism In more extreme cases, I’d suggest trying something like a reverse diet. This essentially means that you gradually increase your calories over time in an attempt to kickstart your metabolism again.
But this isn’t the only way I’d suggest to improve your metabolism. Strength training plays a big part in your body’s metabolism and its ability to make body composition changes. This is why I always, always recommend that women, no matter their age, find a sustainable and healthy way to incorporate weight training into their regular routine.
When you’re following a stricter eating plan, especially one that involves any kind of calorie restriction, I always recommend planning a regular Power Meal. This is a higher calorie meal that works similar to the reverse diet, reminding your body what it’s like to eat more.
Homework for Women Physicians What’s your favorite strength training exercise? What does your ideal weight loss (or gain) plan look like? Let me know in the comments on the episode page.
In This Episode * Why you might think you’ve ruined your metabolism [2:00] * What you need to know about your Basal Metabolic Rate [7:30] * How Reverse Dieting works to help your metabolism [13:00] * Why you need to start strength training [15:00] * How a Power Meal can impact your metabolism [20:30]
Quotes “I want to start by saying that wherever you are if you are choosing to make a change, it is possible.” [3:07]
“I think the idea of constantly being able to make small changes and fluctuate things is actually super healthy.” [19:53]
“The way that I approach weight loss with individuals is to lose the weight the way that you plan to maintain the weight loss.” [23:11]
“Find that contentment in every day. Enjoy this journey because the happiness is not going to come at the end of the journey. The happiness will be discovered in the journey.” [26:26]
Resources Mentioned Check out the full episode page here
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 34: "I Don't Lose Weight As Fast As Others"
Episode 37: “I Don’t Understand Macros”
Episode 36: “I Am Not Motivated To Improve My Health”
Feeling overwhelmed is something you might feel you have no control over. It’s such a heavy feeling that feels like it’s never going away, especially when you’re looking at your never-ending to-do list. I want you to know that you can choose to not feel overwhelmed, but not only that, you can create a life of contentment.
The 3-2-1 Rule
- 3 things you NEED to do today
- 2 things you WANT to do today
- 1 thing you LEAVE doing today
The Chief Complaint: “I Am Overwhelmed” I don’t know about you, but feeling overwhelmed is one of those feelings that sits in my chest and feels so slow. I feel like I’m never going to move through it, it’s just sitting there feeling so heavy. Some of the thoughts that lead to overwhelm are thinking about your to-do list, knowing you don’t have a break coming up, and so many more.
Mastering Your Emotions
I want you to know that, just like you can other emotions, you have the power to choose not to feel overwhelmed. In this episode, I’m talking you through recognizing the signs of overwhelm, then feeling a more positive emotion, before going through a daily routine that will change your entire perspective.
The fact is, we can learn to master our emotions. Some people find it easier than others, looking at you, perfectionists. But it is absolutely possible for us all to find a system that works for us.
There are two types of emotional maturity: emotional adulthood and emotional childhood. We should all strive to exist in emotional adulthood, where our thoughts are more grounded and sensible. Emotional childhood is more immature, focusing on everything that’s going wrong in your life.
The 3-2-1 Rule When we realize that we can choose to step outside our feelings of overwhelm, we can enter a life of chronic contentedness and happiness. Part of this is setting more realistic goals for yourself and choosing not to overload your days.
This is where my 3-2-1 rule comes into play. Take five minutes each morning to decide what you’ll focus on today. You’ll choose things that are outside of your “have to” duties like work and taking after your kids.
Choose three things you absolutely need to do, like paying bills or cleaning the shower. Then choose two things you want to do, like going for a walk outside or cooking your favorite meal. Finally, pick one thing that you could do, but you choose to move to the next day.
When you set more realistic expectations for yourself, your world will change. I promise. Now it’s time to celebrate the small things - it’s in this space that we learn those feelings of contentment.
Homework for Women Physicians What is one step you can take to get to your goal? Tell me something small you did today that you can celebrate. Let me know in the comments on the episode page.
In This Episode * What types of thoughts lead to overwhelm [2:45] * Why you need to believe you have the power to change your thoughts and choose not to feel overwhelmed [8:00] * What emotional adulthood is [12:00] * How to create a life of contentment and happiness [17:30] * How to implement the 3-2-1 rule [22:00] * What happens when you start celebrating the small wins [27:15]
Quotes “Here’s the interesting thing about overwhelm: it moves slow. So it’s hard to get past the feeling of overwhelm because it just seems like it’s going to be there forever.” [2:06]
“Doing the work on yourself is going to allow you to have this awareness of your emotions.” [11:30]
“Everyone’s human. We will live in emotional childhood sometimes and we will live in emotional adulthood sometimes. It’s just the idea of choosing where you want to live.” [14:38]
“The way that you can stay out of the overwhelm is to prioritize your day in a way that you’re willing to commit to doing certain things, enjoying certain things, and also leaving certain things and get comfortable with that.” [26:33]
Resources Mentioned Check out the full episode page here
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 22: “I Don’t Know How To Feel My Feelings”
Episode 24: “I Don’t Know How To Feel Better”
Episode 18: “I Am Afraid That I’m Burning Out” with Dr. Amelia Bueche
The truth is that you might stall or even gain weight when you exercise. There are a few reasons this might happen, but in order to understand why it’s happened to you, you need to determine what your overall goals for starting an exercise routine are.
Reasons You Might Gain Weight While Exercising:
- You’re eating more
- You’re exercising too much
- You’re doing too much, too fast
The Chief Complaint: “Exercise is Stalling my Weight Loss” It is absolutely true that when you first start exercising, you might see the scale going up. There are a few reasons this might happen, but the most important thing to figure out is what your ultimate goal for exercising is.
Why You Should Exercise
I believe that everyone should exercise for their overall health and wellbeing. The type of exercise you do, intensity, and duration, will determine what happens to your body as you move it.
So firstly, you need to determine what your ultimate goal is with exercise. Are you exercising strictly to see the number on the scale go down? Change your body composition? Improve your overall health?
Knowing this answer will help you determine what approach to exercise you take.
If your goal is solely focused on the number on the scale, it’s best to do gentle exercises that don’t stress your muscles. My favorite low-impact exercise is actually just walking! This will help you lose weight on its own.
Cardio Exercise is Actually Necessary When you first start a new exercise routine, I’d recommend doing the least amount possible. Not only does this make it easier to stick to your routine, thereby hitting your goals, it also keeps your body guessing.
Because your body can and will pick up real quick if you start making drastic changes. This can look like weight gain or stalling in your composition changes. Especially if you’re brand new to exercise, think about starting off with 10-20 minutes a day for 3 days a week.
I also talk about how you can exercise to make changes to your body composition. This includes how much cardio you should include - because yes, I believe that even if your focus is on building muscle mass, you still need to improve your cardiovascular health.
There’s also a recommended time to do your cardio and that’s after your strength training workout. I’d say if you wanted to tack on a 25-minute cardio session after your strength workout, this is the perfect time because your body is in the best condition for fat burning.
Homework for Women Physicians What are your overall body and exercise goals? What’s your favorite way to exercise? Let me know in the comments on the episode page.
In This Episode * Some of the reasons why exercise might make you gain weight [2:30] * Why you need to determine what your goal is when it comes to exercise [5:15] * What kind of exercise is best if you’re just concerned about the number on the scale [7:20] * Why you want to start your exercise routine with the least amount possible to get results [12:30] * How much cardio exercise you should do when you first start working out [14:45] * Why you should do strength training before your cardio workout [17:20]
Quotes “If you are new to the world of weight training, you’re not going to go ahead and weight train 7 days a week and do maximum amounts of cardio because the body learns very quickly.” [12:09]
“The approach is less is more, especially to start. You want to do the smallest amount and still see results.” [12:35]
“We need to start thinking outside the box. We need to start honoring our own unique body types. But most importantly, what do you want? What do you want really? For you? Not for what other people think. Not for how you think you’re going to show up differently. How do YOU want to proceed? Any results you want, you can have. The only thing that will hold you back is confusion about that result.” [19:53]
Resources Mentioned Check out the full episode page here
Join the 5-Day New Year's Reset
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 34: "I Don't Lose Weight As Fast As Others"
Episode 12: "I am exercising so much and not seeing results"
Episode 33: “I Need To Be In Better Shape To Go To The Gym
Having some level of understanding when it comes to macronutrients is essential if you want to make any kind of body composition changes. In this episode, I’m breaking down what macros are and why each is important for your body. Fat, protein, and carbohydrates all have a unique role in our overall health and yes, you need to eat a balance of all of them!
Dr. Ali’s Food Classification System
- Always Foods: Eat as much as you want
- Sometimes Foods: Eat with moderation
- Never Foods: Eat sparingly or not at all
The Chief Complaint: “I Don’t Understand Macros” If your only goal is to watch the number on the scale drop, macros probably won’t matter much to you. But if you’re interested in your changing your overall body composition, you’ll want to know how to fit your macros into your diet plan.
What Exactly are Macros?
In brief, macronutrients are the proteins, carbohydrates, and fats contained in the foods you eat. To have a healthy diet and make body composition changes, you need to have a certain portion of all three macros. Yep, even carbs.
Protein is an essential macro for your muscle health. You’ll hear a lot of people saying that protein is the most important macro and your entire diet should revolve around it, but I don’t believe that’s true. Yes, it’s important and you need to eat enough to rebuild your muscle fibers, but it’s not the be-and-end-all of your diet.
Similarly, many in the wellness industry vilify carbohydrates - something completely unnecessary. Carbs are another important macro you can’t afford to remove completely from your diet. In fact, carbs are vital if you want to lose weight while maintaining your muscle mass.
How Much of Each Macro? There is a lot of buzz around fat, especially high-fat diets, such as the Keto diet. There are four types of fat: polyunsaturated, monounsaturated, saturated, and trans fats. Our diets should mainly comprise of poly- and monounsaturated fats, with minimal or no saturated fats, and no trans fats if you can help it.
Fat is not created equal, so when you’re figuring out how many macros of fat you should be eating, I want you to keep that in mind. One way I like to do this is to have a list of “always” foods, “sometimes” foods, and “never” foods as this helps me keep track of my fat intake.
There are quite a few ways to figure out what your macro breakdown is. You can go to a trainer, nutritionist, or website to help you figure out your macro split and how many calories you should eat for your body goals.
But once you have these numbers, that usually involves some amount of calorie counting and weighing your food. I’ve developed my own method of tracking called Mindful Macros, which allows you to eyeball your food to know if you’re on target with your macros.
Homework for Women Physicians Are you feeling more confident when it comes to your macronutrients? What are your favorite sources of protein? Let me know in the comments on the episode page.
In This Episode * What protein does to our body composition [4:00] * Why you need to eat carbohydrates if you want to lose weight and maintain your muscle mass [9:15] * Why fat is absolutely vital to your body [16:30] * How you should classify your foods [20:30] * What the mindful macro way of eating looks like in your everyday life [23:00]
Quotes “If you just want to lose bodyweight on the scale, you just want the number to go down, macronutrient calculation is not necessarily going to be the most important thing for you. The truth is, we just need to create a deficit.” [7:08]
“It’s really thinking about how we can look at our food as our medicine and how it can fuel us versus this is a bad food.” [14:07]
“When you are eating in a way that is fueling your body, you are eating. So to make a body composition change by understanding macros, know that all macros are welcome.” [15:54]
Resources Mentioned Check out the full episode page here
Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
Join the 5-Day New Year's Reset for Women Physicians
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 35: “I Can’t Have Food Freedom And Achieve Results”
Episode 15: “I Am Exercising So Much And The Scale Is Going Up”
Episode 12: "I am exercising so much and not seeing results"
You can train yourself to be more motivated. It’s true! Especially when it comes to your health - start small, create a realistic plan that you’ll actually stick to, and see the results. I know you’ve tried in the past, but knowing the five steps to create a long-term improvement is the way forward.
How to Make a Change:
- Pre-Contemplation
- Contemplation
- Planning
- Take Action
- Maintenance
The Chief Complaint: "I Am Not Motivated to Improve My Health" It doesn’t matter what aspect of your health you want to improve, whether it’s your weight, strength, health conditions, or overall wellbeing, you do need some kind of motivation to stick to the change. There are five steps to making a long-term change.
Your Past Doesn’t Have to Define Your Present
Your past experiences with trying to improve your health can definitely impact how motivated you feel about making a change now. We end up drawing these overgeneralized beliefs that this time will be just the same.
What you need to do is break it down into five steps. First, be in the pre-contemplation stage. Think about what making this positive change to your health could be and how it will impact your life.
Then it’s time to actually contemplate it. Spend time realistically looking at what this improvement will mean for you and how you can make it more realistic for you. Because in order to make a long-term health improvement, the changes need to be realistic for you - yes, YOU, not the latest health fad celeb you’ve spotted on social media.
Plan and Take Action But here’s where it gets fun. Once you’ve thought about making this change seriously, it’s time to make a plan. Your plan needs to be wholly realistic. If you know yourself that working out for 45 minutes, 5 days a week isn’t going to work for you - don’t plan that in.
Regardless of what health improvements you want to make, setting realistic goals is the key here. When your plan is realistic, it’s also sustainable - and sustainability is the key to long-term success.
Next, take that action, my friends! You’re armed with your realistic plan, start following through. Even if it doesn’t make sense for you, the biggest piece here is you actually taking the action to do whatever it is you’ve planned out.
I want you to know, as well, that creating a new habit doesn’t happen overnight. Maintain your plan in the long-term to see your health improve. Your new habit will probably take about six months until it’s part of your routine.
Homework for Women Physicians What are some of the realistic plans you’re ready to put in place? How will these improve your health? Let me know in the comments on the episode page.
In This Episode * How to approach the subject of improving your health with pre-contemplation [5:00] * Why your plan needs to be realistic in order to keep yourself motivated [9:00] * How to make a long-term change [12:00] * How long it really takes to establish and change a habit [13:30] * What happens when you take the action even if you don’t believe it [18:00]
Quotes “A lot of times, based on the past experience that we’ve had, we draw an overgeneralized conclusion on how it’s going to go.” [2:55]
“Sustainability is my favorite word. Sustainability is what we’re looking for. Because anybody can try something and get results and move on, but what we’re talking about is how we can go ahead and sustain these forever. We want forever results.” [11:11]
“Action is fun! We’re getting results, we’re feeling strong. You’re going to start to have thoughts of, ‘I’m worth it. This is worth it. This is working. This feels good.’ Thoughts that create motivation. To drive you to take action to get you to the result that you want. I believe in you. I believe with my whole heart that you can get any results in your life.” [22:44]
Resources Mentioned Check out the full episode page here
Join the 5-Day New Year's Reset
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 5: Setting Realistic Goals for Your Body Type
Episode 6: “I Can't Meet My Weight Loss Goals”
Episode 13: “I Cannot Stick To An Exercise Routine”
Food freedom might sound like a completely unrealistic option for you. But what if I told you that you can listen to your body, eat more or less what your body needs and wants, and still achieve the results you want? It’s about finding that balance between intuitive eating and making sure the food you do eat is as healthy and nutritious as it can be.
How to Retrain Your Body from Chronic Fasting
- Asking your body if it wants to eat
- Knowing when you’re full
- Balancing your meals
- Following intuitive eating without being super specific
The Chief Complaint: "I Can't Have Food Freedom and Achieve Results" There is this common misconception that we have to be so strict with our food and follow all these restrictive diets in order to actually lose weight. Even more than this, that you can’t possibly eat what your body craves without gaining weight. Let’s talk about why this is absolutely not the case!
What Food Freedom Is
You can have total food freedom while still hitting your goals and achieving the results you want. In fact, when you learn to trust your body and pick up on the cues it gives you, your goals will actually be way easier to hit. Not to mention way less restrictive.
Food freedom is all about tapping into your intuition and listening to your body. Eat when you’re hungry and stop eating when you’re full. If these are completely new concepts to you, it really is all about slowing down and paying attention.
A good example is that I know I’m in fat-burning mode when my body is craving fattier foods. Similarly, if I’ve been going really hard in the gym, I know that I will need to up my protein intake to nourish my muscles.
Finding Your Own Optimal Health So many of us eat when we’re not hungry, for whatever reason. Sometimes, that reason is actually anxiety, which can mimic hunger signals. That’s why it’s important to get really in tune with your body’s wants and needs.
What I’d really encourage you to do is figure out what optimal health looks and feels like for you. Not what some exercise program or diet tells you is right, but what actually feels good. Included in this might be a ten-pound weight range where that fluctuates based on your body’s needs at the time.
If you do want to achieve some more specific body results, I’d recommend combining intuitive eating with my mindful macros approach. This way, you eat what’s best for your body while still fuelling it with the nutrients and macros it needs to perform best.
Homework for Women Physicians What does food freedom mean to you? How does movement feel to you? Let me know in the comments on the episode page.
In This Episode * How you can finally start trusting yourself to make the right food choices [6:30] * Why your body might crave fat when you’re in fat-burning mode [10:45] * Why anxiety might feel like hunger to you [13:00] * How to determine what is optimal health for YOU [19:15] * What happens when you combine intuitive eating with mindful macros [25:00]
Quotes “Food freedom is tapping into your intuition, noting when you’re hungry, noting when you’re full, and really getting in touch with your natural hunger cues and really getting in touch with your full signals.” [8:00]
“We have signs. The signs are there. You will find food freedom when you start listening to the signs. You will get results by tapping into your freedom when you’re listening to the signs.” [11:55]
“When we’re constantly setting really high expectations and we don’t meet them, we are no longer perfect in our own eyes. If we are not perfect, then we believe that we did something to destroy that perfection. Then we start to lose trust in ourselves.” [22:57]
Resources Mentioned Check out the full episode page here
Join the 5-Day New Year's Reset
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 12: "I am exercising so much and not seeing results"
Episode 34: "I Don't Lose Weight As Fast As Others"
Episode 15: “I Am Exercising So Much And The Scale Is Going Up”
Comparing your weight loss to someone else’s is a good way to create overgeneralizations in your head and actually stall your weight loss. When you find your happy plan, your healthy weight, and only focus on yourself, it won’t matter what number’s on the scale. All that matters is how you feel on the journey.
Key Takeaways: The 3 Keys to Weight Loss
- Commitment
- Sustainability
- Self-love and compassion
The Chief Complaint: “I Don’t Lose Weight as Fast as Others” It’s so easy to compare yourself to other women when you’re trying to lose weight. Some body types lose weight faster than others, and of course, there are also conditions and hormone imbalances that can cause you to hold onto weight easier than others. Weight loss shouldn’t be about comparison, but about how YOU feel.
Comparison and Over-generalization Steal Your Joy
When we start comparing our weight loss to someone else, we’re likely falling into a concerned emotional state. Concerned about our own health and why we can’t have the easy weight loss that others seem to have.
And of course, then our thoughts turn to overgeneralizations for ourselves. Because obviously since you had difficulty losing weight once, you’ll have the same struggle every single time you try. Overgeneralizations are thought distortions we need to break free of.
What happens if you break free of these thoughts and start to, instead of focusing on the number on the scale, just enjoy the journey you’re on? Finding a way to eat that’s happy for you and a movement routine that feels good?
So what I want you to do is find out what your body type is and see how you can create a healthy routine that best supports it. Your body type can help you figure out the best way to lose weight in a healthy way for YOU.
Make Smaller, Sustainable Goals Once you find something that makes you feel good to you, it’ll be so much easier to sustain. I wouldn’t say you should start off going hard for an hour’s workout at a time, but find something you can start for 10 minutes. I guarantee that if you’re enjoying the workout, you’ll want to continue moving your body.
Setting this smaller goal makes your workout absolutely more manageable for you. And when you feel that something is more manageable, it’ll be more sustainable. See how when we build onto our routines, we create lasting success?
I would also love you to recreate what success means to you. I urge you to find a 10 lb weight range that feels good to you in all ways - this will help you become a more intuitive eater.
Homework for Women Physicians How can you be the best version of yourself? What is the next first step you can take? Let me know in the comments on the episode page.
In This Episode * What actions we take when we feel concerned about our weight [3:00] * Why we tend to overgeneralize experiences and thoughts [7:00] * What happens when you start enjoying the journey to weight loss [9:00] * Why you need to know what your body type is [11:00] * What happens when you find a routine that’s sustainable for you [16:00] * Why you should start setting smaller goals [21:00] * How finding your 10 lb range will help you become an intuitive eater [25:00]
Quotes “Overgeneralization is actually a thought distortion. Basically what it does is that we have an experience in our lives and we draw a conclusion from it and any other experience that happens in our life again, that’s similar to that, we already believe we know the outcome because we’ve overgeneralized it.” [6:43]
“The actions you’re taking are going to have more to do with your ability to lose weight than the actual makeup of your body.” [7:37]
“We started off with a complaint of comparing ourselves to others in terms of how we can lose weight, but really what we’re breaking down here is what do you really want and what are you willing to do to get what you want and can you do it long term?” [19:15]
“You are perfect just as you are today. I don’t care if you have a little tummy. I don’t care if your thighs rub together. I don’t care if you keep trying on the same darn skinny jeans hoping that they fit just a little bit differently. You are perfect just as you are. You are worth it.” [27:29]
Resources Mentioned Check out the full episode page here
Join the Waitlist for G.O.A.L.S Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 4: "No Matter What I Do, I Cannot Achieve a Normal BMI"
Episode 10: "I Suffer From Constant All-Or-None Thinking..."
Episode 12: "I am exercising so much and not seeing results"
Key Takeaways
- Recognize the areas that you’re judging yourself.
- Can you accept these or are you wanting to change?
- Both are completely reasonable, but you have to go at them from within yourself.
- With all passion, with all heart, and with a desire to do this because it’s going to allow you to find freedom.
Feeling like you need to be in better shape than you currently are in order to go to the gym is a pretty normal thought. But you don’t have to think that, and I can nearly guarantee that the other people in your gym aren’t thinking that about you. We all start somewhere, and for many people, that somewhere is just walking through that gym door.
The Chief Complaint: "I Need To Be In Better Shape To Go To The Gym" I hear this thought so often, thinking that you need to be fitter than you are before you go to the gym. Let’s unpack this thought distortion in this episode. Because I guarantee that most people in that gym are more focused on what they’re doing to even notice what your base level of fitness is!
No One’s Looking at You at the Gym
Okay, first of all, we need to unpack these “should” statements you keep telling yourself. You should be thinner, you should be stronger, you should be more consistent. Let’s just stop this and look at why these “should” statements are actually causing your more harm than good.
Especially when it comes to the gym, I can pretty much guarantee that no one there is thinking about what YOU are doing at the gym. If they are, I hope you’re paying them as your Personal Trainer! But if someone else is judging you for you being at the gym, I can also guarantee that those thoughts say more about that person than they do about you.
This conversation focuses on how we can stop judging ourselves, because when we figure out that piece for ourselves, we will start judging others less, too.
How to Stop Judging People It does take a lot of thought work to get there, but I want you to start believing that you are perfect as you are. I also need you to know that having these internal judgments is normal and you don’t need to feel ashamed for it. But you can absolutely start correcting these thoughts.
Say, for example, that someone is judging how you look at the gym. Those thoughts have come from that person’s own internal judgment of themselves. External judgment comes from a person’s own beliefs about themselves.
So how do you stop judging other people? You stop judging yourself. When you get to a place of peace with who you are and actively stop judging yourself, naturally you will stop judging other people, too.
Homework for Women Physicians Where are you feeling resistance in your life? Where do you judge yourself the most harshly? Let me know in the comments on the episode page.
In This Episode * What the problem with “should” statements is [2:30] * Why you should ignore anyone who actually IS judging you at the gym [9:15] * What happens when you start to believe you’re perfect just as you are [11:30] * Why we shouldn’t assume how others are judging us [23:30] * How to stop judging other people [25:15]
Quotes “Part of the solution to being able to overcome that constant feeling of ‘I’m being judged,’ is to be vulnerable, put yourself out there, do it again and again and again, and realize that nothing bad is going to happen.” [5:45]
“The less that we judge ourselves, the less we judge others, too. When we’re judging ourselves constantly, what that means is that we are more likely to judge other people. And our opinion for other people does not matter.” [13:12]
“Internally, how we’re talking to ourselves a lot of the time is how we are seeing the world. This is something we should not be embarrassed about, this is something we should not feel bad about. This is human nature and the way our brains work. The beautiful thing is that we can correct this.” [17:43]
“Because I’m not judging myself, I’m not assuming that she’s judging me either. This all starts with us, do you see?” [25:18]
Resources Mentioned Check out the full episode page here
Join the Waitlist for G.O.A.L.S Society
Register Now! A FREE 3-Day Mind-Body Workout Experience
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 15: “I Am Exercising So Much And The Scale Is Going Up”
Episode 14: “I Am Having Difficulty Getting More Toned”
Episode 22: “I Don’t Know How To Feel My Feelings”
The Only Questions to Ask Yourself When Learning to Trust Your Hunger Scale:
- Am I hungry?
- Am I full?
My friends and fellow perfectionists, this holiday season, I want you to give yourself the grace to enjoy them. I know how hard it is to forgive ourselves when we fall short of our goals. In this episode, I’m talking about how setting realistic expectations for yourself will help you manage the holidays with your head held high.
The Chief Complaint: "I Have No Grace For Myself During the Holidays" The concept of grace is something many women struggle with applying to themselves. When we make a plan for the holidays, or even outside the holidays, and for whatever reasons we don’t stick to it, us perfectionist women can be so hard on ourselves. But what if you learned how you can instead show yourself some grace?
Setting Realistic Goals for Yourself
The first thing I want you to do after listening to this episode is to take some time looking at the goals you’ve set for yourself this holiday period. Critically and realistically look at them.
Are these goals ones that you will actually stick to? If you’ve planned to work out 45 minutes a day, 5 days a week - is this realistic with the commitments you have this season? If it is, great! If not, sit with yourself to create some smaller, more realistic expectations.
Let’s say you did set that exercise goal. If you don’t manage to meet this high expectation you set for yourself, you’re more unlikely to forgive yourself for falling short.
Instead of setting huge expectations, let’s talk about how you can set smaller goals and settle yourself into the gray zone.
Focus on The Hunger Scale Your goals don’t need to just be about your approach to exercise over the holidays. You can also set realistic goals for your food.
You know that I’m a huge advocate for intuitive eating and listening to your own hunger scale. If picking up your hunger signals is the only thing you focus on this holiday season, that’s fantastic.
If you choose to eat when you’re not hungry or eat when you’re beyond full, that’s okay. Choose to forgive yourself in these moments and then wait to eat when you’re next hungry again.
You can create your own sweet spot for your nutrition and food intake. It’s all about listening to what your body wants and honoring it. Yes, it takes practice, but I know you can find your own sweet spot.
Homework for Women Physicians Whatever goals you have set for yourself this holiday season, I want you to evaluate it today. Take the space you need to really check in with where you are and what you want to achieve over the holidays. Let me know in the comments on the episode page.
In This Episode * Why you should reevaluate your expectations [4:45] * How you can relieve pressure for yourself when you enter the gray zone [5:45] * How to set smaller goals to give yourself grace this holiday seasons [8:15] * What happens when you give yourself a good reason to set your holiday expectations [14:15] * How to give yourself grace if you eat too much at once [20:00] * How you can find your own personal sweet spot with intuitive eating and nutrition-based decisions that work for you [23:30]
Quotes “Believe it or not, having small goals are where you have to start! We just forget to start there because we never think it’s going to be WOW enough.” [7:42]
“Your body might tell you that it wants to have some carbs. Your body might tell you that it prefers to be five pounds heavier. Your body might tell you it prefers to be five pounds lighter. But it’s such a beautiful thing. When we can get to the place where we are willing to honor our unique body, that is when we start to become the person where we have complete food freedom.” [15:52]
“Intuitive eating works by you not restricting because then you actually are able to decide what it is you really do want, instead of what your brain is telling you that you want because you’re restricting it.” [20:58]
“There is a sweet spot for you all where you can achieve what you want doing it your way.” [23:47]
Resources Mentioned Check out the full episode page here
Register Now! A FREE 3-Day Mind-Body Workout Experience
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 29: “I’m Dreading The Holidays”
Episode 20: “My Urges Are Out Of Control”
Episode 13: “I Cannot Stick To An Exercise Routine”
Steps to Make it Through the Holidays
- Schedule in Your Workouts
- Set Realistic Goals
- Stick to Them
Navigating the holidays doesn’t have to be as stressful and challenging as you think it will be. It comes down to having a plan, scheduling that plan into your calendar, setting realistic goals, and actually sticking to them. We’ve got this!
The Chief Complaint: “The Holidays are So Challenging” The holidays can be such a stressful time on their own, but when you add your own health and wellness goals to them, they can be downright daunting. Making it through these challenging weeks comes down to three things: having a plan, setting realistic goals, and sticking to them.
How to Approach Exercise and Food
It’s so easy to want to relax and not do much of anything over the holidays. If this is what you want to do, that’s okay, because it’s your decision. But if you want to maintain a workout regime, you need to be realistic.
You might not have the time or energy to keep up with the workout schedule that you’ve got going on right now and that’s okay. So what you need to do is figure out how much time you will have to exercise. Schedule into your busy holiday calendar, and now here’s the thing: you need to stick to these meetings with your body.
This approach is similar to how you get through the challenges that holiday food presents. It’s absolutely okay to eat more than you normally would and it’s also okay to eat just what you have been eating. What matters is your mindset and approach to your food.
If you decide to indulge in something outside your regular eating habits, I want you to accept that and, even more importantly, not feel guilty about it. Flexible eating and eating to nourish your body absolutely have a place over the holidays, but without the guilt.
What About Alcohol and Your Family? The next challenge we tend to experience over the holidays comes down to alcohol. Whether you regularly drink alcohol or not, there is a lot of pressure surrounding it at this time of the year. I think especially because alcohol can sometimes cause weight gain, even if you’re eating well otherwise.
Your approach to alcohol should be similar to your approach to exercise and food with one extra caveat. If you do intend to drink to excess, because yes, that can feel good in the moment, prepare yourself for the next day’s hangover, especially as this can impact all the plans you worked hard to set up.
Finally, we all know what it’s like to have family and friends make unwanted comments to us over the holidays. Whether these are well-intended or borderline snarky, they’re almost inevitable. I talk you through the three choices you have when it comes to a few specific scenarios and how you can approach these conversations.
Homework for Women Physicians What are you most worried about this holiday season? What are you looking forward to? Let me know in the comments on the episode page!
In This Episode * Why you need to schedule your exercise time in your holiday schedule [4:00] * What happens when you approach the amount of food over the holidays from a place of gratitude, rather than a place of fear [7:00] * Why we gain weight when we drink alcohol [12:30] * Why you should plan what and how much you’ll drink over the holidays [14:30] * What three choices you have when it comes to negative comments so common during the holidays [18:30] * How some comments aren’t actually about you at all [29:00]
Quotes “We’re so used to all the elaborate ways to work out that we forget that walking works.” [5:22]
“Focus on the “G” that we use in my program: Get Hungry First. This holiday season, I want you to think about, ‘Am I hungry?’ and if you are hungry, I want you to take a look at the food that’s available and I want you to make a great decision for what your body is saying it wants and needs.” [9:30]
“Own it ahead of time so that you can enjoy it. That’s the key. I’m not saying with your plan that you have to be restrictive. What I am saying is that you do have to have a plan so that you can feel really good about it.” [15:55]
“You are going to have the holiday that you deserve. You’re going to do that by just being you and showing up as you and not believing that you are responsible for everyone else and their actions. You get to do you.” [29:29]
Resources Mentioned Check out the full episode page here
Join The 3-Day Thanksgiving Workout Series
7-Day FREE Mind-Body Activation Program
Join the G.O.A.L.S. Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 29: “I’m Dreading The Holidays”
Episode 26: “No One Can Do It As Well As Me”
Episode 25: “Everyone Needs Something From Me”
Steps to Take to Cure Loneliness
- Understanding who you are
- Accepting who you are and loving yourself anyways
- Develop an exercise routine
- Challenge yourself mentally
- Setting small goals
We can feel lonely even when we’re surrounded by people. Frivolous friendships won’t help you feel less alone; it’s all about creating meaningful connections. What if I told you that the most important relationship to build is the one you have with yourself? Let’s explore how we can curb our loneliness by connecting and loving ourselves.
The Chief Complaint: “I Feel So Alone” Feeling lonely is something that most of us have felt at one point or another in our lives. It stems from many places, and something I want to really stress in this episode is that having more connections won’t always cure your loneliness.
More Doesn’t Always Mean Better
What does loneliness feel like to you? For me, it feels like an emptiness in my stomach. It’s aching, uncomfortable, and not something I want to sit with for a long time.
You can have all the friends in the world, but if you don’t have someone you actually connect with, it’s likely not enough. Try to focus on creating meaningful connections, even if that’s only a handful of people, rather than broadening your friend circle.
I want to be really clear here. When you’re making deep connections with someone else to help your loneliness, it doesn’t necessarily have to be another human. My loneliness shifted when we got a dog!
In this episode, I also touch on the connection of bias and scarcity when it comes to loneliness. It’s actually possible for you to create your own loneliness because you’re so used to feeling this way, you can’t see a way out of it.
Develop a Relationship with Yourself So what’s the solution? Well, I advocate for you to fall in love and build a relationship with yourself. When you feel strong in who you are, what you believe in, and what your priorities in life are, you will stop feeling the need to form false connections with other people.
You build that relationship with yourself by truly understanding who you are. I found that getting an astrological birth chart reading and an Enneagram analysis both helped uncover aspects of myself I didn’t fully understand. Once I knew more of who I am, it was so much smoother to love all parts of me.
Then you need to work on your physical health by developing an exercise routine you love. Next, activate your mental health with some brain-stimulating activities. And finally, start setting small goals that help you achieve the success you deserve.
Trust me when I say that once you’re secure in who you are and love yourself, your relationships with other people will naturally develop. You’ll make deeper connections feel more loved, and those feelings of loneliness will start to disappear.
Homework for Women Physicians Have you ever had any kind of personality analysis done? What were your results? Did anything surprise you? Let me know in the comments on the episode page!
In This Episode * How loneliness manifests in the body [2:10] * Why you should focus on making deep, instead of many, connections [3:30] * How bias and scarcity relate to loneliness [5:30] * How you can create your own loneliness without meaning to [6:30] * How developing a sense of knowledge and a better relationship with yourself will help curb feelings of loneliness [11:00] * What happens to your relationships when you have cultivated a positive relationship with yourself [18:30]
Quotes “Having a deep connection with a living being is really powerful when it comes to loneliness.” [4:00]
“If you are deeply connected to who you are, what you stand for, and how you want to show up, you can eliminate loneliness by yourself.” [7:56]
“We are not who we were yesterday, we are only who we are today. How we decide to show up today is going to decide who we will be in the future.” [10:15]
Resources Mentioned Check out the full episode page here
Join The 3-Day Thanksgiving Workout Series
7-Day FREE Mind-Body Activation Program
Join the G.O.A.L.S. Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 24: “I Don’t Know How To Feel Better”
Episode 28: “I Can’t Let Go Of My Anger”
Episode 27: “I Can’t Be Happy Unless I Leave Clinical Medicine”
The three things you need to have for a successful holiday season:
- A solid plan
- Accountability with yourself and others
- Set and stick to boundaries
If you’re dreading the holidays, trust me, you are not alone. From family drama, food choices, and plans changing to stress, upset, and disarray, the holidays are a wild time! Let’s talk about how you can approach them without dread.
The Chief Complaint: “I’m Dreading the Holidays” Holidays come with their own stress and difficulties. Especially as physicians, we’re likely to absolutely dread them. Wouldn’t it be nice not to have to do this?
You Need to Make a Detailed Plan
I know that the holidays will look a bit (or a lot) different this year, but that doesn’t necessarily make them any less stressful. Planning for the holidays is so incredibly important and is the first thing you need to do to keep your holidays dread free.
So first things first, get yourself a calendar and mark important dates in it. Include what days you’re working, when you’re taking holidays, what family events there are, and any other thing you can think of to include. This lets you know, at a glance, what you need to do and when.
Then I want you to do a regular thought entry exercise. Even for 3 minutes a day, take the time to write down exactly what you’re feeling. Look for patterns and notice how your emotions ebb and flow.
I also absolutely know what it’s like to dread the holidays when you’re following a specific eating plan. I want to reiterate that I don’t believe any foods are bad, but they might be “sometimes” foods. My best advice is to eat when you’re hungry and stop eating when you’re full.
I would also recommend setting a minimum amount of exercise into the holidays. Don’t overcommit yourself at all, but be flexible. If you can’t make it to the gym, maybe you can go for a long family walk!
Accountability and Boundaries are Key You should also look at accountability for the holidays. What does this look like for you? How can you make accountability work as smoothly as possible?
For some people, group accountability, like my 3-Day Thanksgiving Workout Series, is the key to them staying on track. But for others, group programs don’t work and it’s all down to them as an individual.
Figure out what kind of accountability works best for you and hold yourself to it.
Along these same lines, set yourself some boundaries. Yes, I said to yourself. If you can’t stick to your own boundaries, it’s more unlikely that other people will, either.
You should also set some clear boundaries with the people you’re spending the holidays with. And, I also want you to ask yourself if you respect other people’s boundaries? This can help you examine your own.
Homework for Women Physicians Ask yourself what you need to do to create headspace this holiday season. Are you a boundary pusher? Let me know in the comments on the episode page.
In This Episode * Why you need to have a plan for the holiday season [4:15] * How to come up with new, extra special ideas when you can’t do usual holiday plans [7:00] * Why you should allow yourself the flexibility in your plan to adjust your diet plan over the holidays [13:00] * What accountability over the holidays looks like [21:33] * Why you should evaluate your own relationship with boundaries [25:20]
Quotes “The whole idea of knowing what to expect is huge. As long as you know what to expect, you’re already setting yourself up for success.” [4:56]
“Planning is one of those things that can absolutely free time up for you and also allow you to enjoy the experience even more.” [7:35]
“You can get a great workout by doing so many different things. Go ahead and use that to your advantage and just think about how you can think outside the box!” [20:15]
“You have to realize that you don’t need anybody to be looking over your should to make sure you’re checking boxes. This is about you doing this because you’re worth it.” [22:49]
“The more that you can respect your own boundaries, the more you will expect other people’s boundaries.” [25:08]
Resources Mentioned Check out the full episode page here
Join The 3-Day Thanksgiving Workout Series
7-Day FREE Mind-Body Activation Program
Join the G.O.A.L.S. Society
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 26: “No One Can Do It As Well As Me”
Episode 25: “Everyone Needs Something From Me”
Episode 8: “I Lose All My Progress On Weekends”
How to set your word of the year:
- What do you want for yourself?
- What commitment are you going to make to yourself?
- Think about these questions and how you can embody them throughout 2021.
Holding onto anger doesn’t serve you. But what if I told you you didn’t have to resent these feelings? Let’s explore what happens when we use anger as a positive force in our life.
The Chief Complaint: “I Can’t Let Go of My Anger” Anger is an emotion we all know, some of us better than others. Sitting in your anger too much can be detrimental to your life and others around you - but what if you didn’t have to be in conflict with it?
Why We Feel Angry -All The Time-
What does anger feel like to you? For me, it’s a red, hot emotion that sits in my chest and my stomach. It feels bubbling and like it could consume me at any time.
Anger is more than what you’re thinking. It’s more than your thoughts. Anger is also the actions you take… or don’t take… that can lead to this fiery emotion igniting inside you.
Let’s talk about what can happen when we reframe what anger means to us. When we think of anger as our friend, warning us when we get too close to our boundaries (or even overstep them). Let’s look at the positive side of anger.
Anger is Your Friend When you feel angry, that’s your emotions telling you that you’re close to, at, or even over your boundaries. Whether you’ve set firm boundaries or you have more flexible ones, anger lets you know where they are. If you find yourself getting angry more and more often, it’s time to look at what and where your boundaries are set.
Looking at anger as a guiding force and an indication of your limits, you can start to build a healthy relationship with it. Honestly, while not actively encouraging anger, transforming your bond with it is super healthy.
When I started 2020, I set my word of the year as “boundaries.” It’s taken me this long, but I finally understand why I set this word. I encourage YOU to set words of the year, too.
Homework for Women Physicians How willing are you to get uncomfortable? What is your word for 2021? Let me know in the comments on the episodes page.
In This Episode * What anger feels like in your body [2:10] * Why you should treat anger like your friend [5:45] * How feelings of anger relate to your boundaries [13:25] * How to reframe anger to be a positive ally in your life [15:25] * What happens when you set an intentional word for the year [16:30]
Quotes “Anger has a lot of thought associated with it but it also has a lot of actions associated with it, too.” [5:03]
“Anger is kind of a nice little buddy to have hanging around. Anger is actually a really positive thing in my life, it’s just that we aren’t ever taught that it’s okay to be angry and to have that anger guide us in the types of boundaries that we want to set.” [6:49]
“‘Your life and your business is not a democracy.’ For whatever reason, that thought made it all make sense. It’s been a very long time since I’ve had a thought that was so powerful and so clear as that. It allowed me to take ownership and to not be afraid of my anger.” [14:46]
Resources Mentioned Check out the full episode page here
Join The 3-Day Thanksgiving Workout Series
Join the 7-Day FREE Mind-Body Activation Program
Join the Waitlist for the Life Coaching Society!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 22: “I Don’t Know How To Feel My Feelings”
Episode 25: “Everyone Needs Something From Me”
Episode 27: “I Can’t Be Happy Unless I Leave Clinical Medicine”
How you can find contentment today:
- Finding a belief that creates contentment
- What is the thought that’s making you content?
- Hold onto that thought, feel, see, and experience it, then learn how to create that feeling whenever you need it.
Feeling like you can’t (or won’t) feel happy unless you leave clinical medicine is a feeling I’m familiar with - and one I know you might be, as well. In this episode, I’m talking about why this isn’t true and how I eventually overcame this belief by changing my thought pattern.
The Chief Complaint: "I Can't Be Happy Unless I Leave Clinical Medicine" I know this chief complaint all too well and way too personally. Before I discovered coaching and how to change my thought model, I was chasing happiness by changing my career.
But when I learned the truth about the root of happiness and contentment, I finally found those positive emotions I’d been chasing for years.
Chasing Happiness Through Change
I went from clinical medicine to private practice, back into medicine, and so many other iterations of my career. I always believed that if I could just get a career I liked and felt good in, I would find that happiness I’d been chasing.
Unfortunately, with every career move I made, whether I left with 9 months or 90 days' notice, I wasn’t any closer to feeling that happiness I was on the search for.
In fact, I was maybe even sadder since I made these career moves and I didn’t feel automatically happier. I know - I was as shocked as you are.
Learning to Alter Your Thought Model It was only when I started learning about thought models and changing my thoughts that I understood why this was happening. I didn’t have to change the circumstances in order to be happy, I had to change the way I thought about the situation.
Yes, you might find it a bit uncomfortable at first. You’ve held onto these beliefs that it was your external circumstances that created your happiness for years, maybe since you were born. But trust me when I say, going through the process and learning to change your thought patterns is crucial to long-term happiness.
When I started changing my thought patterns, my whole world opened up to the possibilities surrounding me. It was like a door opened that I didn’t even realize was closed; all of a sudden it felt like this fog of sadness lifted and I could see what was missing in my life.
Once you understand what it feels like to feel happy and content, you can actually start cultivating this in your life. You can choose when and how you feel happy. And it all starts with changing your thought model.
Homework for Women Physicians Are you willing to find contentment today? What steps will you take to change your thought model instead of your circumstances? Let me know in the comments on the episode page.
In This Episode * Why you need to change your thought model, not just the circumstances [8:30] * What can happen when you find happiness in your life by learning to change your thought patterns [14:45] * Why you might experience discomfort when you change your thoughts and your circumstances [15:40] * How you can actually find some kind of happiness right now [17:00]
Quotes “Here’s the thing. I switched clinical positions for a different schedule, but the truth is that we will always find reasons why we can’t be happy. Just by switching the circumstance alone, that will never, ever improve everything.” [6:28]
“It was a lot of work and while I was learning a lot, what I hadn’t learned yet was that it’s not about changing the circumstance. It’s all about, ‘how am I going to change my thoughts first, so that I can have great clarity, and then I can proceed forward with what I really want to do.’” [11:29]
“While you may choose to leave your current situation, the first step is that conversation with yourself saying that you can find content from within. How are you going to do that?” [18:32]
Resources Mentioned Check out the full episode page here
7-Day FREE Mind-Body Activation Program
Join the TRANSFORMATION Waitlist
Free 30 Days in Life Coaching Society
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 22: “I Don’t Know How To Feel My Feelings”
Episode 24: “I Don’t Know How To Feel Better”
Episode 10: "I Suffer From Constant All-Or-None Thinking..."
These are the steps you have to take to start being comfortable asking for help:
- You have to be willing to accept help
- You have to actually ask for help
- Be willing to have difficult conversations
- Figure out who you need to bring into your life to help you
When you fall into the all or nothing thinking that no one else out there can do something as well as you do, you limit yourself on how good your life can actually be. Let’s break down these beliefs and talk about how you can start asking for help when you need it.
The Chief Complaint: "No-one Can Do It As Well As Me" Oh, ladies, how relatable is this statement! I absolutely know that you’ve said this - because I’ve said this. How can anyone else be as good at that task as you?
Well let me tell you something: that’s just a story you’ve made up. In fact, I’d even say it’s a choice you’re making.
Accepting That You Need Help is the First Step
First of all, hands up if you’ve already recognized this statement is all or none thinking? We’ve covered this type of thinking in a previous episode, but I really want to drive home the point. When you think no one else can do what you do, you’re closing the door on that conversation.
What if I told you it didn’t have to be that way?
I know all too well what it’s like to believe this. In fact, it’s actually so scary to ask for help, because it’s like you’re giving away all your control over the situation.
So when you know you could really use some help, your next step is being willing to actually accept it. Whether that comes in the form of your husband, your children, or someone you’re hiring, the first step is accepting that you do, in fact, need a helping hand.
Then, and this can be the even bigger hurdle, you have to ask for it. Or, be ready to accept it when it’s offered. I mean, ladies, how many times have you turned down your husband’s offer to help?
Asking For Help Boosts Your Relationships Being resistant to accepting help can actually hinder your relationships. Accepting and asking for help will bring you closer together to that person and it will strengthen your relationship.
Asking for help involves active communication. It’s about open, honest conversations about what you need help with and what the other person is willing to give. These conversations aren’t always easy… in fact, for overachieving women like us, they are difficult.
But having them and getting the help you need will change your life.
Homework for Women Physicians What is holding you back from asking for help?
Picture who you want to be. Close your eyes and picture what she looks like. What is her facial expression like? Where is she? What is she wearing? What is she thinking?
Let me know in the comments on the episode page.
In This Episode * Why it’s “all or none” thinking to believe no one else is capable of doing what you’re doing [3:00] * Why you have to be willing to accept help [6:00] * How resentment can grow if you’re not open to asking for or accepting help [10:00] * How asking for help can help protect and grow your relationship [11:30] * Why believing that you have to do everything is a choice you’re making [15:00] * Why you need to have grace when people are starting to help you [24:45] * Why communication is so important when you ask for help [26:00]
Quotes “Maybe by protecting other people, we are actually, in fact, hurting the other person.” [11:25]
“Asking for something small upfront might really be the gateway to allowing you to ask for help.” [14:25]
“Nobody’s a mind reader. In order for somebody to help you in the way you need to be helped, you have to be ready to have conversations.” [24:50]
“To grow, you have to let go.” [27:30]
Resources Mentioned Check out the full episode page here
Free 30 Days in Life Coaching Society
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 24: “Everyone Needs Something From Me”
Episode 10: "I Suffer From Constant All-Or-None Thinking..."
Episode 21: “I Have Life Circumstances That Are Ruining Everything”
How to create firm boundaries you feel comfortable with
- Verbalize to yourself what your boundary is
- Make sure your boundary is realistic
- Stick to your boundary, even when it’s hard
If you feel like there is always someone who wants more than you’re willing to give, this episode is for you. We’re talking about how you can confidently set boundaries without hurting anyone’s feelings.
The Chief Complaint: "Everyone Needs Something From Me" Feeling like everyone always wants or needs something from you is stressful. It feels like you can’t keep your head above water and that each day, you dread when your office door knocks, your phone rings, or you see that certain patient walking down the hall.
What if it doesn’t have to be this way?
Setting Boundaries with Yourself
In the first part of this episode, I focus on why so many women struggle to put firm boundaries in place. There is absolutely an element of unworthiness attached to the idea of boundaries. I talk through some of the reasons you might feel unworthy of setting boundaries.
But overwhelmingly, you are absolutely worthy of protecting your space, time, and energy from anyone who is overstepping.
I’m here to tell you that you will likely need to set different boundary levels in different areas of your life. If this is something you’re completely foreign to, try setting personal boundaries with just yourself. Like no social media on Sunday or no snacking after 8 pm.
I walk you through the steps you need to take to set boundaries that will make a difference in your life. I also understand that you’ll probably start to slide back on your boundaries but I want to stress how important it is to stick to them!
Setting Boundaries with People Who Push Yours Once you’ve mastered setting boundaries with yourself, let’s talk about setting them with other people who push yours. First of all, I want to ask you if the person pushing your boundaries is actually pushing them? Check-in with your mindset about this.
Now, when you’re setting a new boundary against a person used to pushing yours, it can present a challenge. Let’s break down how you can safely navigate that without hurting anyone’s feelings. Trust me, this will get easier with time.
The most important thing when it comes to setting boundaries is that you’re doing it for you. Your mental health, your wellbeing, and your peace of mind. What you want in that situation matters the most.
Finally, we talk about setting boundaries with your employees, colleagues, and patients. It can be a lot easier and straightforward than you think it is! The biggest part: treat every type of person with the same boundary level.
Homework for Women Physicians Do you push other people’s boundaries? Take time to reflect and see how you show up in other people’s lives and against their boundaries. If you think you do push boundaries - why do you do that?
Let me know in the comments on the episode page.
In This Episode * What actions we take when we feel unworthy [3:00] * Why you will set different boundaries for each area of your life [9:00] * Why it’s so easy to fall back into old behavior when we try to set boundaries [15:00] * How to change your thought patterns in order to comfortably set boundaries [18:50] * How to navigate setting boundaries for the first time with people you never had them with before [21:20] * What happens when you consistently set and stick with your boundaries [25:00] * Why you should embrace what you want in any given situation [27:20] * How to define what problems actually need your attention [31:00] * How to set boundaries with demanding patients [33:00]
Quotes “The truth is that if we do not communicate our boundaries to other people, in the long run, that relationship will be not so great. Because what’s going to come up is a whole lot of resentment and disappointment.” [6:59]
“When you set a boundary you are saying, ‘this is exactly what you can expect from me. No more, no less. This is what you can expect.’” [10:20]
“You need to do the work up-front so you’re sure you want to stick with that boundary and we are okay with we’re showing up. The most important part of setting a boundary is sticking with the boundary. You have to. You cannot go back on it.” [22:53]
“I care about this so much because boundaries are protection. They are not scary, they do not have to be difficult conversations. You can own what you want, and it might not be what somebody else wants, but it is your responsibility to be able to have your own back. Bottom line.” [23:56]
“If I tell people what to expect, that’s what they will expect. And I am absolutely living out the life that I want to.” [28:46]
Resources Mentioned Check out the full episode page here
Free 30 Days in Life Coaching Society
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 24: “I Don’t Know How To Feel Better”
Episode 22: “I Don’t Know How To Feel My Feelings”
Episode 21: “I Have Life Circumstances That Are Ruining Everything”
The steps you need to take to choose what feelings you feel:
- Recognize and call out your feelings
- Reframe your thoughts into beliefs
- Make a choice. Are you staying in this emotion or moving on?
- Own that choice
We all find ourselves feeling bad sometimes and just not knowing what to do to even start feeling better. Well, guess what? It is actually possible to learn how to change your feelings! And that’s what we’re talking about in this episode.
The Chief Complaint: “I Don’t Know How to Feel Better” Did you know that it’s actually possible to control how you’re feeling? I’m not saying you shouldn’t feel your entire range of emotions, but knowing you have the ability to bring yourself out fo a low mood is a game changer!
Recognize and Reframe Your Emotions
First of all, how often do you sit with your emotions and recognize them? I mean, really get right in there and understand how they actually FEEL within your body. What they look like, where they are, what their texture is.
Now that you know how these emotions exist in your body, when you start to feel one of them, you can recognize it. I mean, truly acknowledge it. Sit there and say, “I’m feeling confused.”
Naming your emotion takes away 50% of it’s power. Made up stats that are still 100% facts.
Now, it’s time to reframe where this emotion came from. What lead to it and what can you feel instead?
Your Emotions are in Your Hands In this episode, I explain how you can transition your emotions from the negative one you’re feeling into a more positive, but related, one.
A good example is confusion: When you feel confused, it’s so easy to turn to blame. How can it be your fault, am I right? But what if, instead, you find the source of your confusion, understand the problem, and lean into certainty?
The choice really is yours, now. Do you want to stay in the negative emotion? Or would you rather head into positive territory?
I know what I would do (well, most of the time. Looking at you, anger!). I always choose to have more calming, positive emotions.
Finally, I want you to own that choice. Own the emotion that you’ve decided to feel.
Homework for Women Physicians What emotion do you struggle the most with? Sit and feel how that exists in your body. Now, I want you to tell me what emotion sits on the other side of that for you? Let me know in the comments on the episode page!
In This Episode * How to identify what your emotions look and feel like [6:00] * How to start training yourself to recognize and feel more positive emotions [10:30] * What magical thinking is and how you can figure out when you’re doing it [11:45] * How confusion, blame, and certainty relate to each other [17:45-23:00] * Why you should pair anger with compassion [28:40] * What happens when we find compassion for ourselves [29:00]
Quotes “Just by saying out loud, ‘this is how I’m feeling! I’m overwhelmed!’ you automatically take the intensity and the power out of that feeling by at least 50%.” [8:17]
“Now that you understand the difference between the opposing feelings overwhelm versus content, we have a choice of what to do next.” [13:07]
“For high achieving women, when we have these emotions, POWERLESS is not one we want. We spend so much of our lives trying to gain our power and show our worth that when this happens, it’s a whole huge can of worms opening. We don’t like it.” [20:00]
“When you can start to see glimpses of compassion for another person or in a situation, it feels pretty darn amazing. It absolutely is something that is a great place to go to after anger.” [28:44]
Resources Mentioned Check out the full episode page here
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 22: “I Don’t Know How To Feel My Feelings”
Episode 21: “I Have Life Circumstances That Are Ruining Everything”
Episode 20: “My Urges Are Out Of Control”
Key Takeaways
You need to spend your money wisely in order to create more money in your life. Stop hoarding it. [13:00]
Do crazy, but responsible, things with your money and teach your coaches what you’ve learned [22:00]
Get into the habit of writing down your goals and checking them off when you achieve them. This process helps us become more confident. [25:00]
Changing your money mindset will definitely change your bank balance! I’m joined by Dr. Latifat Akintade, the Money Fit MD, to talk about transforming our financial fears into freedom by healing our deep-seeded beliefs.
About Dr. Latifat Akintade Dr. Latifat is a practicing Gastroenterologist and Money coach. She works with women Physicians to help stop the cycle of living paycheck to paycheck.
She helps women transform their relationship with money, so they can live richly, spend well, and develop financial confidence. Her dream is that every woman Physician will have choices, within or outside of medicine.
The Chief Complaint: "I Don't Have Confidence With Money"
Every single one of us has stories about money we’ve grown up with. Whether these stories tell us how the best way to spend money is, how much is too much money, or about how much or little money your family had growing up, they’ve transitioned into beliefs. Unconscious or conscious beliefs that we’ve brought into adulthood that can impact our approach to money mindset, spending, and earning.
I’m joined by Dr. Latifat Akintade to talk about how we can transform our money mindset to create abundance and wealth into our lives and business. First, we discuss where our internalized money beliefs stem from and why they impact us well into adulthood.
In fact, Latifat explains how the baggage we carry with us that’s not even related to money can impact our approach to it. These experiences and perceptions impact how much money we make - and - how much we enjoy spending our money.
How to Grow Your Money Confidence Obviously there are some deep-seeded issues when it comes to money! Which is one of the big reasons money mindset coaches like Latifat exists.
Latifat encourages you to start changing your approach to money. For both of us, when we’ve invested in a coach for ourselves, our financial stagnation stops. Suddenly, money starts coming in more fluidly.
This is why you need to go all in. You need to put your money where you’ll get true value from it. You need to give up the excuses that you can’t afford it - you just don’t want to afford it.
Latifat shares some of her best tips to help you get more confident when it comes to money. I loved the one about writing down your goals and checking them off as you hit them. Even the act of seeing your achievement helps boost your confidence levels.
Finally, Latifat explains why you need to get more comfortable talking about money. Talk about your finances with your friends, family, and peers. Normalize these conversations and watch your financial fearlessness grow!
Homework for Women Physicians What deep-rooted fears and beliefs do you have about money? Where did they come from? I’d love to hear your comments on the episode page!
In This Episode * Why we have unconscious and conscious money beliefs and stories we’ve carried since we’re children [5:00] * Where our money beliefs could come from [6:45] * How the baggage we carry with us affects what we make and how we enjoy our money [9:15] * What value and power there is in hiring a coach [12:00] * What happens when you put your money where your value lies [15:00] * Why it’s hard to see the results we want to see when we’re not all in [16:45] * How to become more confident with your money [22:30] * Why you should become more comfortable talking about money with your peers and friends [26:30]
Quotes “Our money and how we relate with our money is literally a consequence or a reflection of how we relate with the other relationships in our lives, with ourselves, and with others around us.” [6:57]
“I’m choosing where I want to spend my money because I’m saying that this provides more value to my life, and more enjoyment to my life, than this other thing. It’s putting your money where your value lies.” [14:45]
“You already have control of your thoughts and what money you attract into your life.” [16:00]
Resources Mentioned Check out the full episode page here
Find Dr. Latifat Akintade Online
Email Dr. Latifat Akintade at moneyfitmd@gmail.com
Follow Dr. Latifat Akintade on Facebook | Instagram
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
Episode 17: “I Don't Like to Talk About the Money Part of Business” w/ Dr. Una
Episode 19: “I Don’t Know How To Advocate For Myself” with Dr. Linda Street
Episode 18: “I Am Afraid That I’m Burning Out” with Dr. Amelia Bueche
Key Takeaways
The next time you’re feeling something you think is outside your control, I want you to sit and notice what you’re actually going through. Break down the feeling, try to pinpoint where the emotion is actually stemming from. [5:00]
You need to allow your feelings to come inside. Recognize them, sit with them, understand them. I promise these feelings will dissipate much faster than if you keep pushing them away. [15:00]
Train yourself to feel your favorite emotion. Think about what this feels like, what color it is, where it sits in your body. When you’re feeling moments of stress, anxiety, or something that might seem outside your control, focus on returning to this favorite emotion. [24:00]
Not knowing how to feel your feelings is one of the most common complaints out there. It sounds so easy - “you just need to feel your feelings!” - but if you’ve never done this, or never even learned to, this can seem like an impossible task.
The Chief Complaint: “I Don’t Know How to Feel My Feelings.” One of the most common questions I get after asking my clients what their feelings feel like is, “how?”. So many of us were never taught to identify our feelings. We were never encouraged to actually feel our feelings.
This leaves us exhausted, frustrated, and disconnected from what our feelings are actually telling us. And this is when we tend to yell, get angry, eat the pantry, drink a glass or two of wine, or start overexercising. When we do this, it’s called buffering - doing something in order to avoid feeling our feelings.
How to Start Feeling Your Feelings
The first step to feeling your feelings is, when you start buffering, to stop what you’re about to do and sit. When you give yourself this space, start turning inwards and asking yourself questions like:
Where is this feeling sitting in my body?
What color is it?
What external factors are at play here?
When we recognize what these feelings actually feel like inside our bodies, it becomes so much easier to start breaking out of these buffer zones. I also want to point out that each person in this world experiences emotions differently - what anger feels like for you might not be the same as what it feels like for your friends.
Once you’ve figured out how to identify your feelings, next you need to let yourself feel them. Actually feel them - don’t just push them aside anymore. And like everything, this will take time and practice, but the more often you allow yourself to sit with them, the easier it will get.
Learning How to Control Your Feelings Now that you know how to feel your feelings and you’ve experienced what it’s like to actually sit with them, I’m sure it’s already easier for you. You’ll likely stop using your buffering techniques to avoid feeling your feelings.
In this episode, I cover what anger, frustration, and restlessness feel like. Each of these emotions can show up and feel like anxiety, but oftentimes they actually aren’t anxiety. Though it’s totally understandable how you can confuse these emotions!
Anxiety can feel like it’s showing up at any time we don’t allow ourselves to actually feel what our body wants us to feel.
What if you could control your emotions? What if you could stop yourself from getting too upset and leaning into those buffering moments? What if I told you that you can do this?
You can train yourself to feel your favorite emotion any time you want to. Once you’ve mastered how to feel your feelings, you can understand what your favorite emotion feels like. What it looks like, sounds like, what color it is.
When you have all of these aspects of this feeling within easy reach, you can call on it whenever you need to. This is such a wonderful outcome of finally allowing yourself to feel your feelings!
Homework for Women Physicians The next time you’re buffering, I want you to stop reaching for whatever it is you normally would. Instead, I want you to sit and inspect what’s going through your mind and how your body is reacting. Let me know in the comments how this was for you!
In This Episode * What buffering is and how it relates to pushing our feelings aside [3:00] * Why it’s essential for us to identify the feelings that we’re feeling [5:45] * How to figure out where in your body you’re feeling a feeling [6:20] * What happens when we allow ourselves to feel our feelings [13:00] * Why restlessness can feel like anxiety and how this manifests in your life [17:30] * How you can teach yourself to switch your emotions any time you want to [24:00]
Quotes “We have to be able to describe the feelings that we’re feeling in our body. Because each one of us as an individual is going to feel an emotion differently.” [5:42]
“If you can know the actions that you take when you have a certain feeling, you are going to gain great insight into who you are.” [10:54]
“Once we can understand that no feeling can ever hurt you, that you can feel any feeling, you will have all the power in the world.” [13:42]
Resources Mentioned Check out the full episode page here
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
021: “I Have Life Circumstances That Are Ruining Everything”
020: “My Urges Are Out Of Control”
009: "I Find It Difficult to Navigate My Urges"
Key Takeaways
Approach all your circumstances with individual thought models so you can separate them from each other. [9:45]
Don’t change the circumstances in your life that you think are causing you pain. Instead, change the way you think about these circumstances. [24:00]
You are in complete control of your life. You can have any result you want. If there’s a circumstance right now you believe is really causing a huge problem, I need you to evaluate your thoughts. It will change everything for you. [27:00]
You don’t necessarily need to change the circumstances you’re in to actually make some positive changes in your life. Your circumstances don’t ruin everything! You need to change your thoughts about these circumstances.
The Chief Complaint: “ I Have Life Circumstances That Are Ruining Everything” When you’re unhappy in your circumstances, it’s so easy to look at them and think they need to change.
Hate your job? Get a new one.
Arguing with your spouse? You’ve fallen out of love.
Broken appliances? Buy something new.
Looking at each circumstance, I totally understand how you’d think the best thing to do is to change it. I’ve been there, too.
But what if I told you that the circumstance isn’t the problem? That it’s actually the way you think about it.
You Have All the Control You Need for Your Circumstances
The circumstances you’re in don’t cause the end result in your life. It might sound like some tough love, but honestly, it’s the way that you look at them. It’s your thoughts about the circumstance that creates the way you feel towards it.
Once you discover this separation, you’ll realize that you have all the control you need over any circumstance in your life.
Let me repeat that: your thoughts and your circumstances are different. They might relate, but your circumstances are static and unmoving. This is where we employ the thought model, which I recap in this episode.
Yes, your circumstances might influence your thoughts. But what happens if you change your thoughts? If you change the way you think about your circumstances?
Changing Your Thoughts Can Change Your Life Before you can change your thoughts, you need to sit down and accept what your circumstances are.
Once you accept that this is where you are in your life, whatever it is, you’ll have a much easier time finding clarity about how you actually feel about the circumstance.
You need to explore what the root cause of these thoughts are. For me, my thoughts about how much I worked and the time spent away from my family stemmed from an upbringing where my parents were around all the time.
So what you need to do is create new thought patterns and beliefs. I’m talking you through what you need to do in this episode. I want you to have control over your thoughts - and, more than anything, I know you have the power to approach every circumstance in your life with clarity and power.
Homework for Women Physicians Before you make any changes to any circumstance in your life, I want you to examine where your thoughts about it are coming from. Really look at the root cause of them. Does this change your perspective? Let me know in the comments on the episode page!
In This Episode * Why the circumstances you’re in don’t cause the result in your life [6:55] * How you actually have all the control you need over any circumstance [12:08] * What happens when you realize that your thoughts and your circumstances are different [17:00] * Why you need to accept the circumstance you’re in before you can change it [23:00] * How to create new beliefs and thoughts about your circumstances [25:00]
Quotes “The circumstance does not make us feel a certain way.” [3:53]
“We can be in control of our emotions. We can be in control of our thoughts. The only step that we actually have to take to do any of those things is to be able to define, truly, what a circumstance is.” [11:25]
“You can change your life today by deciding to commit to knowing what is a circumstance and what is a thought.” [14:15]
“If you keep trying to change the circumstance, you are going to spin on that hamster wheel all day long.” [21:14]
Resources Mentioned Check out the full episode page here
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
“My Urges Are Out Of Control”
“I Am Afraid That I’m Burning Out” with Dr. Amelia Bueche
"Should I Leave My Job?" (Woman Physician Coaching Call)
Feel into the feelings behind your urges and you’ll learn to control them. This might seem counterintuitive, but trust me when I say that recognizing, acknowledging, and slowing down the thoughts behind your deepest urges is the secret to working past them.
The Chief Complaint: "My Urges Are Out of Control" Learning to handle and control your urges probably sounds harder than training a troupe of monkeys to perform circus tricks to you, I know. But listen to me: when you figure out the trigger behind your urges, sit with your feelings, and recognize these negative thought patterns, you can absolutely control them.
What exactly is an urge? It’s a feeling that builds up inside you, begging you to do something like eating that bar of chocolate (or jar of almonds). Don’t you wish it had a pop-off valve you could just release and move on?
An urge is 100% connected to your feelings. So what you need to do the next time you have an urge is to sit there and feel what feelings you’re having.
What automatic thoughts connect with this urge? Pinpointing some or all of these is the first step to navigating your way through your urges.
Why You Need to Feel Your Feelings
It sounds hard. It sounds unpleasant. And it sounds near impossible, I know.
When you give your mind the chance to actually feel what it wants to feel, you start listening to it. And when you start listening to it, incredible things will happen.
Ladies, feeling your feelings gives you all the power in the world. When you handle your feelings, you can, honestly, handle anything that comes your way - even (especially) your urges.
What you do with these thoughts and feelings matter. First, you need to sit with them and recognize where they’ve come from. Then you have to acknowledge them.
Speak to your urges, whether out loud or in your mind. Talk to them like they’re a long-time friend coming over for coffee (or almonds).
When you acknowledge them, you’ll never guess what happens. - They go away!
You Have Full Control Over Your Urges It is absolutely possible for you to retrain your brain to overcome your urges. In this episode, I talk you through the three steps you should take to succeed here.
The first step is to slow down the thoughts that connect to the urge you’re feeling. What are these thoughts telling you?
Then, recognize and acknowledge the feelings you’re having that make the urge feel so strong.
Finally, after you’ve given yourself the time to explore these thoughts, allow yourself to have whatever it is your urge wants. Oh - you don’t want it anymore? Good!
That’s what usually happens when you take the time to slow down your thoughts.
Homework for Women Physicians I’d love to support you while you work to overcome your urges. I’m offering a free 7-day transformation challenge where I’ll work with you every day to retrain your brain. You can find out more information here - I can’t wait to help you transform!
I’d love to hear what you thought about this episode. Will you be joining my free 7-day Challenge? Let me know in the comments on the episode page!
In This Episode * What urges are and how they’re connected to your feelings [1:30] * How you can sit with yourself to determine the automatic thoughts connected to your urges [3:40] * Why the way you handle your feelings matters to help control your urges [11:00] * How to retrain your brain to overcome your urges [14:45] * What happens when you slow down the thoughts connected to your urge [20:00] * What three things you need to do to rewire your brain and slow down your urges today [21:00]
Quotes “An urge is one of those feelings that we just want to have a pop-off valve for.” [2:22]
“The power lies in being willing to feel that feeling. If you are willing to feel that feeling, you have all of the power in the world. If you can handle any feeling then you can handle everything.” [10:53]
“The minute you start pushing a feeling away and resisting it, it is going to amplify. It is going to get even more powerful, it’s going to get stronger. You will know that you’re resisting a feeling if that feeling continues to feel stronger and stronger and stronger.” [17:38]
Key Takeaways
Recognizing and working through the reason you’re having urges will help you navigate them. [5:20]
You have control over all of the urges you have in your life. You need to believe you’re in control and learn to handle your feelings. You have the power, not your urges. [12:45]
When you give in to your urges all the time, you start to accept that you can’t ever control them. Instead, learn to recognize why you’re having urges. Take total inventory of why they’re in your life. [23:00]
Resources Mentioned Sign up for my FREE 7-Day Transformation Challenge
Check out the full episode page here
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Related Episodes
009: "I Find It Difficult to Navigate My Urges"
010: "I Suffer From Constant All-Or-None Thinking..."
008: “I Lose All My Progress On Weekends”
Negotiating your contract can be a terrifying prospect. I’m joined by Dr. Linda Street, a Life Coach specializing in Physician Negotiations, to talk about self-advocacy, self-worth, and negotiating your dream contract.
About Dr. Linda Street Dr. Linda Street is a Maternal-Fetal Medicine Specialist and Life Coach who focuses specifically on Physician Negotiations. She speaks about this topic in many forums and lives and breathes to close the gender gap, starting with you!
She is the Founder & CEO of Simply Street MD Negotiation Coaching. Keep a lookout for her new DIY Negotiation product that will walk you from overwhelmed to confident about your negotiation in less than 90 minutes AND comes with specialty-specific regional pay data to help you get there.
The Chief Complaint: “I Don’t Know How to Advocate for Myself”
Dr. Linda Street joins me to talk about a subject that many women physicians need to get more comfortable with: negotiation and self-advocacy.
You might not think about it consciously, but negotiations are part of almost every moment of your life. Getting your children to eat their veggies, encouraging your dog to go for a long walk, and dealing with the cable company to get a better offer. What we’re not comfortable with? Advocating for better benefits or pay at our jobs.
Linda encourages you, regardless of what kind of position you’re in, to negotiate your contract. One of the wonderful insights from Linda is that this negotiation doesn’t have to be financial, and it doesn’t have to be an all-or-nothing mindset. You can negotiate for four-day workweeks, better parking spots, or a change in your patient load.
We both understand the fear you might have approaching these negotiations. But, as Linda says, when you think of them as just a conversation that you want to know the outcome of, one way or the other, they become easier. Perfectionists - I’m looking at you, right now!
Linda explains how you can use tools such as a Venn Diagram to help you figure out what you should negotiate for. When you plot out your short- and long-term goals you’ll see how accessible some steps already are.
Finally, Linda shares some real-life success stories from women she’s worked with. What you need to know right away is that success is different for every woman. You define your own success.
Homework for Women Physicians Ladies, I encourage you to advocate for yourself. Start today by asking for one thing that you don’t currently have. It can be big or it can be small.
Yes, it’s probably going to be scary the first time you do. But, trust me when I say that negotiating for yourself is so worth it.
Success is what you make it and you have to start somewhere. I believe that you have the power within you to take steps towards living in your self-worth.
I can’t wait to hear what you do. Let me know in the comments on the episode page how that was for you!
In This Episode * How negotiations are part of your daily life [4:00] * Why everybody should be negotiation their contracts [10:00] * Why perfectionists have so much difficulty with negotiations [16:30] * How you can use a Venn diagram to help achieve your goals [19:30] * What success looks like for different women [25:30]
Quotes “Success is also the mindset. How can you look at the negotiation that you can’t fail? How can you look at this that no matter how you come out on the other side, you win?” [4:48]
“If your option is ‘I take this job as is or I quit,’ you’re skilling all the in-between.” [11:00]
“We spend so much time at work. If you can shift from feeling undervalued to feeling valued, I would argue that’s better than any salary change.” [29:39]
Resources Mentioned Check out the full episode page here
Learn more about Dr. Linda Street's DIY Negotiation Product
Find Dr. Linda Street Online
Follow Dr. Linda Street on Facebook | Instagram
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Burnout is one of the most common reasons physicians take time off from or even leave their jobs. I’m joined by Dr. Amelia Bueche from This Osteopathic Life to talk about how you can spot early signs of burnout and prevent reaching that point.
The Chief Complaint: "I'm afraid that I am burning out" with Dr. Amelia Bueche Dr. Amelia Bueche is a physician, parent, athlete, writer, entrepreneur, and the Founder and Director of This Osteopathic Life. She focuses on the integration of Mind, Body, Spirit: considering the person, not the disease, and finding the health are the pillars on which she builds her personal and professional philosophy.
This Osteopathic Life is for everyone and for everything - recognizing our common unity, capacity for self-healing, the relationship of structure and function, and learning how to apply these principles in a unique and powerful way to encourage healing and the health of humanity.
Amelia joins me today to talk about burnout. Burnout is especially common in physicians as, let’s face it, we’re pretty much taught to work until we drop. In fact, 44% of hospital physicians reported burnout last year alone.
Why is it so common? How is it even possible to miss the signs that you’re approaching burnout? Amelia explains what some of the early warning signs of burnout are, so make sure you’re on the lookout.
She also talks about the biggest contributing factors that lead to physicians burning out. I’m a perfect example - I burned out before I hit 5 years working full-time in my field. We need to work together to change the system from the inside and help prevent burnout for our future physicians.
One thing both Amelia and I urge is to seek support if you feel you need some help. Us physicians recommend to our patients to seek mental health support - we need to normalize it for ourselves, too! There’s no shame in seeking out therapy or a qualified coach.
We also talk about the difference between therapy and coaching because so many people don’t actually know the difference. While both are helpful when you need that extra support, coaching reminds you that you have the power to make positive changes in your own life.
Finally, Amelia gives some practical tips on how you can actively avoid burnout. From being aware of the warning signs to ensuring you’re getting enough exercise to seeking out help, there are ways to prevent yourself from getting to the point.
HOMEWORK Have you experienced burnout in your career as a physician? Is your clinical organization set-up to help physicians when they experience exhaustion? Let me know in the comments on the episode page how that was for you!
In This Episode * How you can miss the signs that you’re approaching a burnout * Some of the early warning signs of a burnout * The biggest contributing factors leading to physician burnout * Why we need to normalize seeking support * Where coaching in large-scale medical institutions is heading * The difference between therapy and coaching * How you can prevent burnout
Quotes “Burnout isn’t always, ‘I hate my job and I want to leave it.’ It’s when we stop looking like the self that we recognize, or the self that we want to be, and it shows up in all those little common ways.” (6:42)
“Burnout is when we feel like we don’t have any choices.” (8:17)
“What coaching does is remind you that you have the power within to help yourself in any situation. … You have the capacity for healing, you can do a lot on your own, -and- sometimes you need more support.” (20:46)
Resources Mentioned Check out the full episode page here
Learn more about accredited coaching with Dr. Amelia Bueche
Find Dr. Amelia Bueche Online
Follow Dr. Amelia Bueche on Facebook | Instagram | YouTube
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Money: it makes the world go ‘round, whether we’re comfortable talking about it or not. I’m joined again by Dr. Una from EntreMD to talk about how physicians can work past money mindset blocks to succeed in their business.
If you haven't listed to my first episode with Dr. Una, you can listen here.
The Chief Complaint: I Don't Like to Talk About the Money Part of Business Dr. Una is the CEO of Ivy League Pediatrics, a ten-year-old award-winning private practice. She went from being a great clinician with no idea how to run a business to a serial entrepreneur.
Armed with her depth of experience and wealth of knowledge, she founded EntreMD, a company designed to fulfill her passion for helping physician entrepreneurs build profitable businesses. She does this through the EntreMD Podcast, conferences, and coaching.
Una joins me today for the second episode of our building your business conversation. In this one, we’re focused on how you can shift through money mindset blocks to actually succeed in business. There’s one thing we both know: you absolutely, no holds barred, have to sell in order to stay in business and make a profit!
We have all grown up having some kind of money beliefs instilled in us by our parents. Whether we’ve grown up thinking that making money is bad, having money makes us greedy, or some other negative belief - Una wants you to know that these beliefs are simply not true. Money is a tool that is neither good nor bad; it’s what you do with it that matters.
If the feeling of having a stack of cash and makes you uncomfortable, I want to ask you: what could you do with that money to change the world? There are so many ways to make positive contributions with money so if you’re that way inclined, let’s make sure you’re making it, am I right?
Una explains why you need to start getting comfortable with feeling uncomfortable. Not only will this help you with your money mindset, but you’ll also find that getting outside your comfort zone is where the real magic happens.
Una shares some great tips for how you can start selling without sounding like those sleazy car salespeople we all know and don’t like. Because I think that’s something common for so many people - we hate the thought of being sold to so we don’t ever want to come across that way ourselves?
Woah, how relatable, right?
But ladies, we physicians are actually natural salespeople. Whether it’s talking to our patients about necessary surgeries or convincing new moms to vaccinate their babies, we’re already well on the way to making great sales for our own businesses.
HOMEWORK Here’s a journal prompt for you: What blocks do you have when it comes to money? Did your parents instill in you any beliefs when it comes to earning money, whether in regards to yourself or other people? How did medical school impact your beliefs even more? Let me know in the comments on the episode page how that was for you!
In This Episode * Why the first thing you need to understand is that you HAVE to sell so you can have a successful business * Why selling and earning money in your business is not greed * How making money can help you change the world * Why you need to get comfortable with being uncomfortable to grow your dreams * How to avoid sounding like a sleazy car salesman when you’re selling your products and services * Why physicians make particularly good salespeople
Quotes “The issue is not the selling; the issue is money. And we physicians have a lot of money hangups.” (4:58)
“The truth is not that they don’t have money. They don’t value it enough, they don’t see the need, they don’t have the urgency, and so they say they don’t have money so that you’ll leave them alone.” (11:37)
“When you cross over to the business world, you can’t stay immersed in the medical world and start to think differently. You need to be in a group where people think like you want to think.” (24:00)
Resources Mentioned Check out the full episode page here
Listen to The EntreMD Podcast
Find Dr. Una, the EntreMD Online
Follow Dr. Una on Facebook | Instagram | Twitter
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Physicians make some of the best business owners: Fact. Thinking of getting on that entrepreneurial ladder? This episode with Dr. Una, the EntreMD, is for you as we talk all about how physicians can start their own profitable ventures!
The Chief Complaint: I Don’t Know How to Start My Business Dr. Una is the CEO of Ivy League Pediatrics, a ten-year-old award-winning private practice. She went from being a great clinician with no idea how to run a business to a serial entrepreneur.
Armed with her depth of experience and wealth of knowledge, she founded EntreMD, a company designed to fulfill her passion for helping physician entrepreneurs build profitable businesses. She does this through the EntreMD Podcast, conferences, and coaching.
Una joins me today to talk about how physicians like you can create your own profitable business. It all starts with your idea and you go from there - with the two most important factors being: will it make you money? And will it change the world?
If you answer yes to both of these things, let’s get brainstorming! Una explains how you can brain dump all your incredible business ideas to figure out which is the winning one. She also lets us know how this process helps you find your perfect thing and then, the best part, monetize it!
And monetizing it is actually the most important part of your business. If it’s not making money, your business is just a very expensive hobby - and no one wants that! Una talks about how you can figure out your business model to know exactly what type of profit you should expect from your idea.
Now, ladies, as physicians, we’re so used to being perfectionists. It comes with the medical territory! But when it comes to starting your own business, honestly it’s better to go for progress over perfection. You need to get your business out there and get started before worrying that every little thing is perfect.
Next, Una explains how you can validate your business idea. The best way? Asking your ideal clients what they want to know about your business area of expertise. You can even do this research through social media.
Homework Now that you’re in a more comfortable relationship with your body, I bet you’re feeling antsy for something else. Is starting a business in your future?
Try this exercise for yourself: write out as many ideas as possible you have about your potential new business. Let all of them out, absolutely no idea is off the table right now! Then let me know in the comments on the episode page how that was for you!
In This Episode * How physicians can create profitable businesses * You can make a business that does both: makes money and helps the world * Some of the ways you can brainstorm for your new business * How you can find what your thing is and monetize it * Why you need to figure out your business model and how you’ll make profit before anything else * Why your medical brain needs to be different from your business brain * How you can validate your business idea
Quotes “With business, you get to monetize what you love to do so that you never have to work.” (13:19)
“Progress over perfection wins any day.” (17:55)
“The goal is not perfection. The goal is progress. It is always progress.” (19:49)
“It doesn’t mean your idea is wrong, but if you don’t communicate it in the way that will attract your ideal client, they’re just not going to respond.” (26:44)
Resources Mentioned Listen to The EntreMD Podcast
Find Dr. Una, the EntreMD Online
Follow Dr. Una on Facebook | Instagram | Twitter
Learn how to Become Brave Enough to Love Yourself - Use Promo Code BE100 for $100 off
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
It can feel devastating when you’ve started a new exercise routine, get on the scale, and see the number go up. Let me tell you - you are not alone! Let’s chat about what’s actually happening.
The Chief Complaint: I Am Exercising So Hard and the Scale is Going Up Ladies, if you’re feeling frustrated with the scale, I absolutely feel your pain. You work so hard on your fitness and exercise routine and feel really good about it, only to hop on the scale and see a gain. Most of us have been there, so know you’re not alone.
It’s this very reason that I’m so passionate about using other tools to measure your goal. This could look like progress pictures, my personal fave, calipers, a measuring tape, or even how your clothes fit.
Because what actually happens when you start a new exercise routine? Your body starts going through so many different changes that I detail in this episode… and these reasons are why your body might actually hold onto weight.
Don’t stress out about this! Let’s talk about why you should keep pursuing your goals. I cover some of the reasons why your body holds onto and even gains weight when you start working out and how you can help your body through these initial months.
What can you do to help your body during this transition? You should absolutely be eating within an hour of working out. You should also be drinking more water than you think you should: the general rule is your weight in pounds divided by 2 in fluid ounces.
You also need to make sure you’re getting enough sleep and rest. I know for us physicians, this can be difficult with our demanding schedules. But trust me when I say that sleep is so important if you’re working on body composition changes.
The most important thing you can do while you’re on a fitness journey is to enjoy it. Remember WHY you’re doing it and feel into the ebb and flow that all journeys take us on.
Homework I want you to Google what one point of fat looks like so you can actually see what you gain and lose on your fitness journey.
What are your goals and how are you measuring them? Is your appetite in check and how is your food quality? Let me know in the comments on the episode page how that was for you!
In This Episode * Why the scale can’t be the only tool you measure your goal with * What actually happens to our body when we start a new exercise routine * Why you should eat within one hour of working out * How much water you should drink when you’re training more * Some of the reasons why you might gain weight when you start exercising * How a lack of sleep will affect your hormones and your weight * Why you HAVE to enjoy your fitness journey
Quotes “Most commonly, in that first week or two of a new exercise routine, you’re gaining weight because of glycogen, water, and think inflammation as well.” (9:39)
“I can’t stress it enough, you need to have more than one way to measure your progress if your goal is to gain muscle and lose fat.” (19:27)
“If you are enjoying the journey, who cares how long this takes? That’s the whole point.” (23:25)
“Your life should not fit into your food and exercise. Your food and exercise should fit into your life.” (24:19)
Resources Mentioned Learn how to Become Brave Enough to Love Yourself - Use Promo Code BE100 for $100 off
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
I know you want to get more toned; it’s a goal of so many women. I also understand the frustration when you’re working hard, the scale isn’t moving, and you don’t see your progress. Join me to talk about what it really means to “get more toned.”
The Chief Complaint: I am Having Difficulty Getting More Toned First things first, my ladies. I need you to understand that losing weight and seeing that number on the scale go down is not the same thing as getting more toned. More often than not, when my clients come to me, their goal is to “look more toned.” And I absolutely get that.
Let me tell you a few fun facts about your frenemy: the scale. It is not your friend. It doesn’t actually tell you about the progress that you’re making.
Because of the liar who is the scale, I think progress pictures are absolutely essential. Taking progress pictures lets you see the changes to your body composition over time. For many people, your weight won’t change, yet the changes to your body will be immense.
This is because we all have different body types with different nutritional and exercise needs. What I need you to do is have an honest conversation with yourself about what your body goals actually are. And in this conversation, figure out what your body type is and how you can support it the best.
In this episode, I talk about the different ways to lose weight and get more toned. They’re not mutually exclusive - in fact, if you want to get toned, this means to increase your muscle mass, that figure on the scale is most likely not going to change. At all.
Homework Have an honest conversation with yourself. Dive into what you want. Dive into understanding your body type. Find a place where you can be with other like-minded women to optimize your genetic potential. Above anything else - learn to accept your unique body.
Are you all in? Let me know in the comments on the episode page how that was for you!
In This Episode * Why losing weight on the scale and “getting more toned” are two different things * Some fun facts about the scale * Why it’s essential for you to take progress pictures * What happens when you gain muscle weight * Why you absolutely have to know what your body type is * How to have an honest conversation with yourself about your goals
Quotes “If we’re losing muscle mass and fat, we are not going to look more toned. We are going to look exactly the same, just smaller.” (5:52)
“It’s a constant balance between finding that place where you’re okay in the maintenance mode and then you’re okay when you want to make progress.” (15:50)
“There are so many different ways to get the result that you want. Every individual is different and everybody’s going to respond differently.” (18:39)
Resources Mentioned Learn how to Become Brave Enough to Love Yourself - Use Promo Code BE100 for $100 off
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Committing to a regular exercise routine can be daunting if exercise isn’t something you’ve prioritized your whole life. You might feel like you cannot stick to any routines you set. I’m here today to tell you that you can.
The Chief Complaint: I Cannot Stick to an Exercise Routine Did you exercise when you were a child? Teen? Young Adult? If you didn’t have any kind of regular movement during these formative years, it’s probably difficult for you to set and stick to a routine now. But that doesn’t mean you can’t.
In fact, I encourage you to think about why you exercise. If your sole reason for working out is to look good, I can nearly guarantee you’re not going to stick to it. Instead, try approaching exercise from a health point of view.
Exercise is vital for our body’s longevity and health. It’s important for you. Please, ladies, don’t ignore the role exercise has in your life.
Think again about why you exercise: it’s that ‘why’ that you need to focus on. Once you’ve figured out why you’re working out, you can set realistic expectations for yourself.
I want you to create an exercise action plan. What does that look like for you? It could be as little as committing to exercise three times a week for ten minutes. However you approach your new plan, make sure it’s something manageable that you know you can do each week.
When you settle into your new routine, you’ll start to see how your body feels - notice I didn’t say looks! Exercise improves our health and our body’s functions. I guarantee that you’ll start to notice these changes and more after your workouts!
Homework Think about why you exercise. Was exercise an important part of childhood for you? Is exercise something you can commit to doing? What makes you excited to get out for a walk? Let me know in the comments on the episode page how that was for you!
In This Episode * Your unconscious thoughts about exercise started in your early years * What happens when we approach exercise from a health point of view * How to create an exercise action plan * What exercise can do for our health and our function * How to set realistic expectations based on your why * What happens after a workout
Quotes “[Exercise] is very necessary for your health. I’m pulling out the card today to tell you that exercise is important for you. Please don’t ignore it.” (7:10)
“If you’re not getting a certain result, it’s because the thought you’re having to get you to that result is not the right thought.” (11:58)
“I’d rather you have the honest conversation and say, ‘I have the tools and resources, I know I could take action, but I’m not ready to take action.’ Because if you’re in that space, the best thing you can do for yourself is just giving yourself compassion and acceptance.” (21:46)
“Exercise doesn’t have to be to change your body. Exercise can be something that brings peace in your life, it makes you feel connected.” (27:05)
Resources Mentioned Learn how to Become Brave Enough to Love Yourself - Use Promo Code BE100 for $100 off
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
If you’re exercising hard on a regular basis, you expect to see the scale reflect this. And when it doesn’t, it can feel like, “what’s the point?” In this episode, I’m telling you what the point outside of the scale is and how to measure better results.
The Chief Complaint: I Am Exercising So Much and Not Seeing Results It’s so easy to let the scale become the be- and end-all of the results of your exercise routine. But when you shift your perspective on what the results you’re expecting are, it completely changes the exercise and nutrition game.
What you need to do is sit down with yourself and have an open and honest conversation about what you want. Set out realistic goals: Is your goal to lose weight? To feel better in your body and mind? To gain lean muscle mass?
When we decide what our true goals, we can explore alternative ways to measure results that don’t rely on stepping on the scale. In my coaching programs, we don’t use the scale. In fact, we measure results using progress pictures because while you may be losing weight, you’re also likely gaining lean muscle mass in the process. This changes the composition of your body without having much effect on the scale.
One of the best ways for me to approach exercise and nutrition is to do it because it makes me feel good. When we work out and eat well because we love the way it makes our body and mind feel, it completely revolutionizes everything. In fact, how your body changes or doesn’t change stops mattering because all that does matter is how you feel.
The other aspects of exercise I mention in this episode are the titration method of working out and what happens when your mind and body awareness combine. When you implement both of these methods and ways of thinking, the results that you WANT to see will be the results that you DO see.
Homework What if the goal is truly not weight loss on the scale, but gaining some muscle mass and slowly losing some body fat? Let me know in the comments on the episode page how that was for you!
In This Episode * Why it’s so important for you to love yourself where you are * Why the scale isn’t the best reflection of your results * What happens when you decide what your true goals are * What happens to your mind and body when exercise feels good * What the titration method is * How you can combine mind and body awareness to achieve the results you want to see
Quotes “If you continue to do the same things, you’re going to continue to get the same results and/or the same thoughts.” (5:02)
“The best that we can do is we can feed ourselves in a way that we are slowly adding some lean body mass and we are slowly decreasing our body fat mass.” (10:03)
“When we’re trying to get results, ebb and flow is going to allow us to sustain this forever.” (15:27)
Resources Mentioned Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
If you struggle with low body confidence, you’re not alone. But that doesn’t mean you can’t learn to love your body where you are now! I’m joined by Dr. Sonia Wright, The Midlife Sex Coach, to talk about how to grow your body confidence by embracing pleasure.
Chief Complaint: "I have no body confidence" Dr. Sonia is a board-certified radiologist, a sexual counselor, and a certified life coach (not to mention she’s also worked in a sex toy store). Working with Dr. Sonia is like working with three experts at once.
She will help you understand your sexual difficulties from different perspectives and use her medical knowledge, sexual counseling skills, and coaching tools to construct a holistic approach to resolving your difficulties.
There is no other sex coach like Dr. Sonia!
On this episode of Life Coaching for Women Physicians, Dr. Sonia and I are talking about how you can actually learn to have confidence in your body through exercise and sex. Yes, sex! If you’re thinking you’re nowhere near confident enough to have sex - listen up.
Dr. Sonia shares why it’s so important for you to love yourself. Where you are now, where you’ll be tomorrow, and wherever you are on this journey called life. I promise you that when you stop focusing on the destination and start enjoying the journey, your whole life happiness will improve.
We know how easy it is to say you’ll wait to do something until you’ve lost weight. But both Dr. Sonia and I believe that you shouldn’t wait until you lose weight. Do those things you want to NOW, wherever you are.
So what can help us gain body confidence where we are now? Dr. Sonia explains how exercise impacts our body confidence because it helps us feel strong and comfortable in our bodies. She also shares how feeling comfortable with your sexuality will increase your body confidence.
Owning your sexuality is empowering! It’s that connection to your pleasure center that helps improve your body confidence. You can start building pleasure into your everyday life in non-sexual ways as well, such as keeping a clean workspace or taking a long, luxurious bath.
Homework I want you to spend some time creating pockets of pleasure in your everyday life. Whether you do this by decluttering your home or taking time to explore your sexuality, I want to know. Let me know in the comments on the episode page how that was for you!
In This Episode * Why it’s so important for you to love yourself where you are right now * How to enjoy the journey your body is on * Why you shouldn’t wait until you lose weight to do what you want to do * How exercise and athletics helps you believe in your body * What happens to your confidence when you own your sexuality * How to create pleasure in your everyday life
Quotes “People just want to leave the situation that they’re in and get to a new situation. But so often, you bring the same issues with you. If you decide you need to lose 20lbs and you do that and you lose 20lbs, you’re still the same person with a lot of the same issues, you’re just in a smaller body now.” (4:45)
“You can’t hate your way to a goal.” (7:12)
“Exercise, general pleasure, and sex allow us to get into our body and learn how to be comfortable in our body. And if we can be comfortable in our body, there will be a lot less buffering as well. However, you can get to that place of pleasure is important.” (22:46)
Resources Mentioned Discover How to Own Your Sexuality Now and Create the Sex Life of Your Dreams!
Find The Midlife Sex Coach: Dr. Sonia Wright, MD Online
Follow Dr. Sonia Wright, MD on Facebook
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
If you, like me, struggle with that all-or-nothing thinking, you are absolutely not alone. In this episode, I’m introducing you to The Gray Zone, the space that exists alongside the all-or-nothing zones.
The Chief Complaint: I Suffer from Constant All-or-None Thinking This space of all-or-none thinking is where we’re conditioned to live. You know the thinking I mean, where you either do something perfectly or you don’t do it at all. Whether that’s a diet, new exercise routine, even being a pet owner.
I challenge you to start unlearning these old beliefs and habits. It doesn’t have to be all-or-nothing. And when we exist in these extreme thought distortions, we tend to end up disappointed in ourselves and our lives when we don’t stick to our original plan.
The Gray Zone is that space that exists outside of your all-or-nothing thinking. It feels uncomfortable for us because, especially as perfectionists, we’re not used to letting ourselves exist in a space that isn’t all the way done. The Gray Zone is where we allow ourselves to be, even and especially when we don’t hit that “all” state of being.
This is why it’s important to have a Plan B. Your Plan B exists in The Gray Zone. Your Plan B is making the best out of every moment and not beating yourself up if Plan A didn’t go as you thought it would.
Your Plan B is going for a ten-minute walk when you didn’t make your 6 am workout. Or your Plan B is chasing after the kids when you didn’t fit your strength training in. Your Plan B is allowing yourself to eat one brownie that wasn’t in your Plan A and not feeling guilty about it, even when your initial instinct is to eat the rest of the tray.
Your Plan B is taking stock of your journey and enjoying the ride more than the end goal. This is what The Gray Zone is. Your all-or-none thinking is not serving you. Not now and definitely not longterm. It’s time to get comfortable with The Gray Zone.
Homework For just one minute, even if it’s just for today, I want you to think about a time or a situation in your life where you tend to go extreme. I want you to ask yourself what it would feel like if you just pull back a bit. Let me know in the comments on the episode page how that was for you!
In This Episode * What happens when you unlearn old beliefs of all-or-none thinking * How simple but extreme thought distortions can lead to huge disappointment in our lives * Why the gray zone feels uncomfortable * What exists in the gray zone * What happens when you focus on doing the best in every moment * Why you should always have a Plan B * Why the journey is more important than the end-goal * Why all-or-none thinking is truly not serving you
Quotes “When we are at the end of nothing, that actually can feel more comfortable than being in the gray zone because the nothing zone is one we have practiced many times.” (7:50)
“The ten-minute walk is going to be beneficial to your health, no doubt, but it’s going to be even more beneficial to your mind because we are retraining your mind to say, hey listen, no big deal! We don’t have to live at the all range of all-or-nothing today, we can live gray today. We can go gray.” (13:25)
“Because the end product really means nothing if you’re not enjoying the journey. Finding the enjoyment in the journey is going to create the product that you want in the end.” (17:37)
Resources Mentioned Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
If you’re anything like me, resisting the urge to eat something you normally wouldn’t is a really difficult thing to do! Over the years, I’ve gotten better at navigating these urges, though I do sometimes give in. I’m joined by Dr. Ellen Cooke, founder of Circle of Hope and an oncologist, who explains how you can use meditation to help overcome urges.
The Chief Complaint: I don’t know what to do when I have an urge to eat something I didn’t plan on Dr. Ellen Cooke grew up in multiple locations in the U.S., before settling in Belton, Texas for high school. She attended the University of Notre Dame as an undergraduate, obtaining a B.S. in Preprofessional Studies, with a second major in Theology (the appreciation of all things spiritual goes back to my roots).
She was then engulfed in left-brain thinking for 4 years of medical school at Texas A&M College of Medicine, followed by 5 years of postgraduate training in Radiation Oncology at Methodist Hospital in Houston, Texas, and the University of Utah in Salt Lake City, Utah.
Ellen now resides in Wichita, Kansas with her husband, Justin, and 3 children, where she practices clinical medicine in the treatment of patients with cancer using radiation. She is a certified to meditation teacher through the Mindfulness Center in Bethesda, Maryland.
But what actually causes an urge? The first thing I explain to you in this episode of Life Coaching for Women Physicians is what an urge is and how it’s connected to your willpower. What helps combat urges for me and Ellen is meditation.
Occasionally giving in to your urges to eat something you haven’t accounted for is not always a bad thing. Both Ellen and I are big advocates for intermittent fasting and listening to your body. You should also follow The Hunger Scale to figure out if you’re actually hungry or just bored.
Ellen has created an incredible meditation for my community that helps you recenter in the present moment to resist urges. It’s important to remember that this isn’t a once and done approach. Bettering yourself is a lifelong process and that includes navigating your way through food urges.
Spending time in nature is something that helps me and Ellen be more present in our bodies. It’s even better if you can meditate surrounded by nature - it’s a really grounding practice.
Regular meditation helps you live your life present and in your body all the time. When you’re more aware of your body, including your own Hunger Scale, you can more successfully navigate your urges.
Homework I want you to eat a raisin mindfully. Ellen explains how to do this during the episode, but you want to savor and make every bite of that raisin last. It’s a true experience! Let me know in the comments on the episode page how that was for you!
In This Episode * What an urge is * How you can incorporate meditation into your everyday life * What the connection between willpower and urges is * Why you should allow the occasional urge * How meditations can help you navigate through your urges * Why bettering yourself is a lifelong practice * How spending time with nature can help you be more present * What happens when you live life present and in your body * How noticing your hunger scale can help you satisfy your urges
Quotes “Once you get to a place where you’re slower, you’re allowed to bring rational thought back in. And you’re not going to be acting on some quick, fast feeling.” (8:24)
“Your whole psyche and your attitude towards your life is dependent on how you treat yourself and I do think meditation helps with that.” (14:50)
“What you’re wanting to accomplish is being more mindful which means more present in this moment.” (22:16)
Resources Mentioned Learn to Tame Urges Through Mindfulness - Meditation
Find Dr. Ellen Cooke and Circle of Hope Online
Discover the Circle of Hope Meditations
Follow Circle of Hope on Facebook | Instagram | Twitter
Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
One of the biggest problems women face is feeling compelled to let loose on the weekends. We go wild, eat what we want, drink what we want, and indulge ourselves more than we do through the week. Let’s talk about how we can reprogram our brains so we stop doing this.
The Chief Complaint: I Lose all my Progress on Weekends First things first. If this is a chief complaint you are familiar with, I want you to stop feeling guilty and stop judging yourself for falling off whatever wagon you’re on throughout the week. We are actually programmed to treat the weekends as this special time where we can let loose and enjoy ourselves.
But it is absolutely possible to make the weekend less powerful. I get it, though. When you’re working hard through the week, following a strict diet and exercise plan, and keeping a tight ship in every aspect of your life, it’s easy to make the weekends into this special, revered time off.
The first thing you need to do to stop losing all your progress on the weekend is to stop making them into that special light at the end of the week. By creating more excitement, pleasure, and community every day, instead of just at the weekend, you’re removing that temptation that comes around with Saturday and Sunday.
I’m not saying that what you do on the weekends is bad. I don’t believe any food is bad and you can enjoy it all in moderation. But keeping the weekend free-for-all at bay is something many women struggle with. This is why I urge you to learn to listen to your body and start eating intuitively and based on your body type.
I am also a huge advocate of falling in love with yourself where you are right now. Your body is the only one you have and showing it love is so vital to long-lasting and overall success.
One way you can approach eating a larger, blow-out meal is to work a Power Meal into your week. This is a meal where you don’t track or count anything about it, it’s just something that you enjoy for the sake of enjoying it. You should see what having this meal does to your mental, physical, and emotional health, too!
Homework How can you find pleasure in your everyday? I want you to take some time to reevaluate how you can make every day special, not just the weekends. Let me know in the comments on the episode page!
In This Episode * Why you should stop judging yourself for treating the weekends as special * How you can make the weekend less powerful * Why we make the weekends so special * How to create more excitement, community, and more pleasure in your everyday life * Why our weekends become a free-for-all * What happens when you love and accept yourself where you are right now * What a Power Meal is and what it does to your body
Quotes “If the weekend is so powerful, that’s okay. But guess what? We have to even out the playing field. So we have to make the weekdays equally as powerful.” (6:46)
“If you’re able to navigate urges and you’re able to fall into this new vision of evening out the playing field, guess what’s going to happen? You’re not going to have the problem anymore of the weekends derailing you.” (18:42)
“You deserve to love your body. It’s not going to happen overnight, it’s not something that you’re going to be able to flip the switch. It’s going to take work.” (21:37)
Resources Mentioned Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
With so many diets and eating plans out there, it can be confusing, maybe even impossible, to know which one you should follow. By the end of this episode, you’ll know which plan you should follow definitively. Ready to change your life?
The Chief Complaint: I’m confused about which food plan to follow You are a unique person and your body has personalized needs. Maybe you don’t do well with dairy, maybe you feel best when you eat a lower carb or maybe having one single can of Coke a day will help you reduce sugar in your overall diet. Before we go any further, you need to recognize that you are unique - so should your diet be.
Most diets fail because we approach them with an all or nothing mindset. Either we follow it perfectly or, hey, what’s the point. Not only is that not sustainable, but those diets also aren’t structured with YOU in mind.
What food plan should you follow, then? I’m a firm believer in learning how to listen to your body and eating what you want, when you want. This is intuitive eating, something that we are all born with the ability to do.
It’s about taking a gradual approach to making changes in your diet, not a massive overhaul. Another benefit of taking it slow is that you need to give yourself time to fall in love with your body. Yes, you could go on a crash diet and lose 35lbs, but when you look in the mirror, will you still wish you looked different? Go slow and fall in love.
I love to promote what I call The Hunger Scale. Eating when you feel hungry, but not ravenous, and stopping before you reach full. Your body will learn what hunger feels like again.
On this episode, I’m also talking about how emotional eating links to intuitive eating, how to designate foods into “sometimes” and “all-the-time”, and why you need to figure out your body type, goals, and lifestyle in order to be successful.
Homework I want you to take my Body Type Quiz. Then, with this information, list out what your health goals are and how these tie into your lifestyle. Let me know in the comments on the episode page!
In This Episode * How to know yourself as a unique individual when it comes to what you should eat * Why you don’t need to have an all or none mindset * What food plan you should follow * How you can make sustainable change to your diet plan * Why you should go slow in order to fall in love with your body * What a hunger scale is * How emotional eating ties into intuitive eating * What “sometimes foods” and “all-the-time foods” are and why you should make a list * Why you need to detail your body type, goals, and lifestyle
Quotes “The truth is that what’s going to work for you isn’t necessarily going to be written in a book.” (4:34)
“If your lifestyle eating plan is not going to balance out with the goal you want, then it’s not going to be a good eating plan or a good goal for you.” (10:35)
“You can train your body to be hungry whenever you want to train your body to be hungry.” (19:01)
“You don’t have to be confused on what your food plan is because you get to decide what the food plan is.” (29:02)
Resources Mentioned Join the Waitlist for the Life Coaching Society!
Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
You’re working so hard, going to the gym 3 times a week, eating well, but it seems like no matter what you do, nothing’s happening. Your weight is staying exactly where it was before. This chief complaint is so common, so let’s explore.
The Chief Complaint: I’m working so hard, but the scale isn’t budging I’m joined by Doc, an anonymous doctor who shares her lifelong weight loss struggles with me. She opens up about how she started a weight loss journey that was at first successful, but she’s been at a plateau for a while now, and can’t seem to budge that scale. Despite being the strongest she’s ever been, working out with a personal trainer 3 times a week, and eating well, the number isn’t going down.
Doc is obviously frustrated. She feels like she’s sacrificing so much of her life and money to be in the gym, but she’s not getting any return on her investment. Doc says that she’s the strongest and the healthiest she’s ever been, despite the scale’s lack of movement.
When I ask her how she’d view herself if the scale didn’t exist, Doc says she’d be much happier with the progress she’s made. She feels like she’s so much stronger than most women, that she can bench press 200lbs, more than any women even weigh. Doc understands that she needs to come to terms with where she is right now before she can see that downward tick on the scale.
Doc believes that seeing the number on the scale go down is the only measurement that matters. She feels it’s positive reinforcement, and when it doesn’t happen, she feels discouraged and is more likely to fall into unhealthy habits, make unhealthy choices, or go out to eat multiple nights in a row.
When Doc experiences this, she’s repeating the story that she’s never going to lose weight to herself. This becomes, in essence, the truth, because she doesn’t believe that she’s capable of losing weight. So she’s perpetuating this cycle.
In order to break this cycle, the first thing we need to do is show ourselves love for where we’re at right now. Next, we need to reevaluate what expectations we have for ourselves. For Doc, when she realized that she’s made incredible progress in her fitness journey and sets new goals related to her training and how she’s feeling, her entire perspective shifted.
I’m not saying you’ll never experience doubts or frustrations about your weight loss journey. But when you change your outlook about why you’re training and what matters most - your overall health - the number on the scale becomes less important.
Homework I want you to throw your scale in the back of the closet and start evaluating your training and fitness journey on less superficial statistics. How does this make you feel? Let me know in the comments on the episode page!
In This Episode * How you’d see yourself if the scale didn’t exist * Why you need to come to terms with where you are right now * How to reframe the fact that the scale gives you positive reinforcement * What happens when you believe the negative stories you tell yourself that you’re never going to lose weight * Why you need to show yourself love * How to reevaluate your expectations of yourself * What happens when you change your outlook about why you’re training
Quotes “Despite me being overweight, by definition, and being obese by BMI definition, my lab numbers do look good.” (9:56)
“So the question is: are you willing today to start adopting the thought of “this is all worth it?” (27:51)
“Your result is that you are going to reach every goal you want to because you’re operating from that place of happiness.” (28:39)
Resources Mentioned Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Knowing your specific and unique body type will make setting realistic goals that you actually reach possible. First, you need to learn to listen to and trust your body. This episode is about setting realistic G.O.A.L.S. for your body type.
The Chief Complaint: I don’t know how to set realistic goals for my body type First things first. Do you know your body type? If you don’t, I want you to head over to my website and take the body type quiz that pops up. This episode of Life Coaching for Women Physicians is all about setting goals to achieve YOUR optimal health.
There are three different body types, but we don’t necessarily fall into one specifically. I explain what the body types are and what some of the characteristics of each are. Did you know that if you want to actually achieve a goal and sustain the result, especially when it’s body-related, your goal needs to be realistic and specific?
When we work together, I focus on G.O.A.L.S., not goals. Let’s break down what this means.
How often do you let yourself feel hungry? Allowing yourself to feel that hunger, actual hunger, deep in your belly is the first step to succeeding with intuitive eating. When we do that, we can finally start listening to the queues our body is giving us.
Next, I want you to think about how often you eat to the point where you feel sick. From now on, I encourage you to eat two fewer bites per meal. So if you normally clear your plate, which our moms always taught us to do, leave two bites behind. It might surprise you that you will still feel full, even with food left behind on the plate.
Now we need to talk about a currently hot topic: emotional eating. So often, we eat when we’re not hungry in order to not feel our feelings. I want you to focus on what you’re feeling because feelings aren’t a bad thing! They’re there for a reason.
I also want you to stop relying on your willpower because I can pretty much guarantee that you will give in at some point. Instead, I want you to practice the above steps so that it’s not only willpower standing between you and overeating.
Let’s talk about exercise. You know I’m a huge advocate for moving your body in whatever way that makes you feel good. So find an exercise that works for you, and while you’re at it, try to include strength training at least twice a week. It’s good for you!
Lastly, ladies. Ditch the perfectionism. It doesn’t have to be all or nothing. If you overeat or don’t feel like exercising, it’s okay. Just make sure your next choice is in line with your goals. You don’t have to wait until Monday!
Homework What were you built to do? What is the first goal you can pick that’s going to take you one step closer to optimal health? Let me know in the comments on the episode page!
In This Episode * How you can view your unique body and set goals for your optimal health * What the different body types are * How setting realistic goals helps you sustain * What it means to set your G.O.A.L.S. * Why you shouldn’t eat until you feel hungry * What happens when you take two fewer bites per meal * How to accept your feelings and actually feel them * What happens when you rely on your willpower * What the best exercise for your body type is * Why you should ditch perfectionism * How to get back on track before Monday
Quotes “It’s all real, but it’s all about accepting our unique bodies. That doesn’t mean that we can’t set goals.” (11:57)
“Any external source that takes away negative emotion typically gives us some amount of dopamine, that’s what we call buffering, and that’s basically what we’re talking about when we say we’re not allowing our feelings.” (14:09)
“By navigating the urges and not relying on willpower, what happens is our desire for food, typically, decreases. And when our desire for food decreases, we are not going to have as much emotional eating.” (16:36)
Resources Mentioned Which Body Type are You? Find out with this free quiz!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
If you’re among the group of women who believe they can’t achieve a normal BMI, you’re not alone. But did you know that there is a serious flaw in the BMI chart? We’re exploring that in this episode of Life Coaching for Women Physicians.
The Chief Complaint: I Can’t Achieve a Normal BMI The BMI chart has a purpose. As a tool for the general population, it’s a decent overview of how over/under/normal weighted someone is. But you know what it doesn’t do? It doesn’t take into account our individual body types, muscle mass, or health.
I have worked with women who are a normal BMI weight, but they don’t have good body health. I’ve also worked with women classed as overweight and even obese who actually achieve excellent body health. What I’ve determined is that everybody is different and we just need to embrace ourselves as the unique individuals that we are.
I’m a big advocate of learning to eat intuitively. That means listening to your body when it comes to when what, and how much you eat. Your body knows what it wants to eat and it will tell you what foods make it feel the best. It even lets you know when you don’t need to eat any more food!
I would also recommend finding out what your body type is. There are three main body types and you can also be a combination type. By determining this, you can start embracing your individual self and honoring how you can best take care of you. Figuring this out can also help you with your long-term health goals.
Find a way to make exercise work for you. So many women fall victim to exercising solely to reach that “normal” body weight on the BMI, but I encourage you to exercise because it’s good for your overall health. The only aspect I would strongly suggest, though, is to build a strength training element to your regular routine.
Homework What’s your body type? Ask yourself if you’re willing to accept a body composition that isn’t optimal in order to achieve a lower number on the scale? Let me know in the comments on the episode page!
In This Episode * Why the BMI chart is flawed * What happens when we embrace ourselves as unique individuals * Why your BMI might not determine how fit and healthy you are * How to become an intuitive eater * How you can start embracing your individual body type * Why you should include a strength training element in your fitness routine * How determining your body type can help you figure out your long-term goals
Quotes “I used to think that there was something wrong with me because I wasn’t sitting pretty right in the middle range of the BMI. I’ve spent years thinking that something was wrong, that my body was broken.” (6:23)
“Nobody ever told me that it is okay to weigh more than everyone else and you can still be very fit.” (14:59)
“There is not one body type that is more favorable or better than the next.” (17:41)
“You cannot become an intuitive eater if you aren’t willing to trust yourself. When you trust yourself, what you’re saying is that you know how to feed your body.” (22:38)
Resources Mentioned Optimal Health Webinar
Free Life Hack Course
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky and Mind-Body Marriage on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Facing a decision about whether to leave your job for a new one or stay put is a common problem that arises for many women physicians. There’s a certain level of fear of the unknown. But there is also a worry that your reputation will suffer and wondering what other people will think.
The Chief Complaint: “I’m having confusion about what I should do in terms of my job. Should I stay or should I go?” I’m joined by a female physician at a teaching hospital where she feels unappreciated and neglected at her job. A new position at a community hospital in a beautiful part of the United States is available for her. The new role would involve relocation and a substantial raise, but she would lose the titles and prestige she currently has.
There is a lot of pressure put on this physician, by herself, in regards to hurting her national reputation. She feels like others would judge her for leaving a teaching position. Her biggest concern is losing her titles and feeling ashamed at national conferences when she can’t refer to her University.
We approach this chief complaint by eliminating one factor of The Problem. Doing this actually made the decision-making process a lot clearer. But I would still recommend writing out a pro and con list of this decision as this lets you see, in black and white, how each decision stacks up.
There is definitely a high level of fear surrounding this decision, especially the fear of the unknown and what others would think. I help this physician through a visualization where she took the new job. In this visualization, she realized that she wouldn’t be giving the prestige of the titles up - in fact, she would be gaining so much.
We have identified the biggest concern holding this female physician back. It’s still a very personal decision that she needs to make with her husband and family. But by knowing how to look at the Chief Complaint from other perspectives, this physician is ready to tackle the decision.
Homework Are you ready for people to make incorrect judgments of you in order to make a career move that impacts your titles? Are you willing to look at the other side of things? Let me know in the comments on the episode page!
In This Episode * How your reputation could be nationally hurt * What people might judge you on * What happens when you eliminate one factor of The Problem * What the benefit of making a pro and con list is * How fear can impact your decision-making process * How visualization can help you make a decision regarding your chief complaint * What happens when you realize you’re not giving it all up * Why you need to identify what is holding you back
Quotes “Are you going to be okay if you don’t have titles? Because, honestly, what other people think of your titles, you can’t control that.” (11:16)
“In your heart, you already know that who you are as a person actually has nothing to do with the titles.” (22:33)
“If I really think about showing up and actually being in the present space where people would be judging me, do you see how you’re like, ‘actually, you know what, they probably wouldn’t judge me.’” (22:48)
“The one thing that we all do, when we’re living in the world we have on our mental filter, we stay in our world. How we’re going to grow as individuals is to start putting ourselves on the other side. Now, what we’ve done is the decision that we’ve put in front of you, we’ve leveled the playing field.” (25:51)
Resources Mentioned Free Course! 3 Little Known Life Hacks to Gain More Control Over Your Life
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Podcast production by the team at Counterweight Creative
Do you know what your Chief Complaint is? Identifying the problem is the first step towards re-evaluating and resolving it. In this episode, we’re focusing on examining your own chief complaint and discussing how to work through it.
The Chief Complaint: Examining Your Own Chief Complaint When we identify what our problem is, or as I like to refer to it in this podcast: your Chief Complaint, we start a cycle that leads towards resolving it. But what if you don’t even know what a problem actually is? First, I’m explaining exactly what a problem is.
In this episode, we’re looking at reframing the way we look at and examine our problems. Whether we decide to see the problem from another perspective or change the way we think about them, there’s power in that inner shift.
I’m also talking about feelings: what they are and how they feel. The number of women who can't actually describe what their feelings feel like is surprising. We’re especially good at ignoring or buffering our negative emotions. We’re taught that it’s not okay to feel sadness or anger or anything that isn’t happiness.
I encourage you to recognize your emotions, even the negative ones. And once you’ve recognized them, sit with these feelings and actually feel them. This is such an important step in order for you to move on with your day… or even your life.
Next, we need to make the conscious decision whether to stay with our Chief Complaint or re-evaluate it. I get in-depth around this part of the process as this is something we all need to learn to do.
Once we understand and can re-evaluate our Chief Complaints, we can move on from it. Ladies, this method doesn’t just work on one area of your life. You can apply it to every single aspect in your life!
Homework Recognize your feelings. What do they feel like? Are they hot? Where are they? Sit with these emotions and truly examine them. Let me know in the comments on the episode page!
In This Episode * What a problem actually is * Why you need to reframe how you look at your problems * Why you need to understand how your feelings feel * How some people buffer their negative emotions * Why you need to recognize and sit with your emotions * How you can decide whether you want to stay with the chief complaint or re-evaluate it * How you can apply this method to any aspect of your life
Quotes “Your brain has these developed pathways. These developed pathways are repeated thoughts that have happened for years so they actually become beliefs. The HPI (History of Present Illness) is essentially you making a thesis on why your Chief Complaint is accurate.” (8:12)
“You can buffer your negative emotion with exercise and you might see it as doing something good for yourself - which you are doing something good for yourself - but in terms of dealing with your emotional and your mental health, it’s super important to address the feeling, the negative emotion, that you’re having and then go on your run.” (13:33)
“Once you can sit with any emotion, you have now gained the power to handle anything.” (14:07)
Resources Mentioned Get a FREE 30-Day Trial to the Live Coaching Society!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky and Mind Body Marriage on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
When we’re faced with times of stress and turbulence, many of us go back into old, familiar patterns. One of the most common patterns is emotional eating. Let’s talk about how we can reframe this, ladies. The time is now.
The Chief Complaint: Emotional Eating It’s so common to fall back into old patterns of emotional eating when we’re facing crisis and uncertainty. Whether we find ourselves at home all the time right now or pulling extra hospital shifts having to wear a face mask for 12 hours straight, our society is in turmoil. First things first, ladies, we need to learn how to love ourselves - and stop judging ourselves!
Bad habits can easily fall into part of our daily routine. They become part of our structure, the very core of our being. It is possible, through some hard work and inner examination, to actually break these habits.
Let’s talk about emotional eating. You need to figure out what foods work for your body. Once you do this, repeat after me: There is no food that’s completely off-limits for you unless you have an allergy.
But you do need to reframe your relationship with food. Some food will make you feel good. You should eat these the most. Some will be more indulgent… eat these too, just more sparingly.
Many women have told me that they want to eat more of the foods that make them feel good, but they don’t know what or how to cook. This ladies is where your community comes in. Seek them out! There are so many women out there sharing the recipes and meals they make. Rely on your community to help you through these tough times.
It is absolutely possible to create good from a situation that’s totally beyond our control. This is exactly what’s going on in the world today, but you’re not alone. There is still a lot of good out there, so start seeking out the good in every day.
Finally, I want you to think about exercise. Why do you exercise? Is it to lose those extra 5 pounds or to feel leaner? Or do you exercise to feel good in your body, increase your endorphins, and improve your mental health? Exercise is good for us and when we reframe our relationship with it, that’s when the magic happens.
Homework Recognize what’s going on and don’t make a judgment. What does exercise look like for you? How do you want to think about exercise? Let me know in the comments on the episode page!
In This Episode * How to learn to love and not judge yourself * How a bad habit can become part of our structure * Why you need to figure out what foods work for your body * How to reframe your relationship with food * What it’s like to reframe our relationship with food * How your community can support you through changing your diet * How to create good from a situation that’s outside your control * Why you should exercise for internal results
Quotes “The really cool thing about being a unique human is that we don’t really know what the best plan for us is unless we try things. And we’re very aware of how our body responds. What might work for one person might not work for the next.” (9:17)
“How do you want to think about exercise? Because there are many, many health benefits and we need it in our lives. We need it to be functional, we need it to be strong, and we need it to age well.” (20:42)
“Whatever it is that you’re dealing with, just know that you have the ability to change it one way or another.” (23:45)
Resources Mentioned Get a FREE 30-Day Trial to the Live Coaching Society!
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky and Mind Body Marriage on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative
Are you a woman physician who feels that you are always taking care of someone else?
This podcast is where we focus on you. I’ll help you find solutions to your stress and overwhelm - so that you can gain clarity on how to prioritize the health of your mind, body, and relationships.
Each week, this podcast brings you new tools that will allow you to make same-day changes. The problems that you have been dealing with don't see some powerful when they have solutions.
- Learn a new way of thinking in a step-wise approach that will allow you to solve any problem.
- Lose the overwhelm that causes repetitive negative thoughts so that you can free up time to focus on enhancing your life.
- Learn an intuitive approach to eating and exercise so that you can start trusting yourself instead of relying on generic diet and exercise routines.
- Learn how to improve all of your relationships but most importantly- the relationship with yourself.
- Listen to other women physicians in live interviews as they reveal their deepest thoughts on this podcast.
The best is yet to come. You have a community here at Life Coaching for Women Physicians that wants to see you succeed.
Your host, Dr. Ali Novitsky, specializes in Life Coaching for Women Physicians. She is a Certified Life and Weight Loss Coach, Board Certified Pediatrician, Board Certified Neonatologist, Blogger, International Speaker, and Co-host of the Podcast, “Resuscitate Your Marriage.”. Dr. Novitsky shows her clients how to live their dream life- on their terms.
Links:
Find Life Coaching for Women Physicians Online
Follow Dr. Ali Novitsky and Mind Body Marriage on Facebook | Instagram
Subscribe to Life Coaching for Women Physicians on Apple Podcasts
Podcast production by the team at Counterweight Creative