<p><strong>Episode Summary </strong></p> <p> In this episode, Dr. Ali Novitsky delves into the intricacies of perimenopause, focusing on weight management and metabolism. This marks the beginning of a three-part series aimed at equipping women with the knowledge and tools to navigate perimenopause with confidence. <strong>Personal Update </strong></p> <p> Dr. Novitsky shares her delightful Christmas experience — a perfect day in pajamas, sushi and traditional holiday meals, and watching her daughters build their new Barbie Dreamhouse. <strong>Episode Breakdown </strong></p> <p><em><strong>Introduction to the Series </strong></em> Kicking off a three-part series on perimenopause Upcoming episodes: mindset shifts and fitness adaptations <em><strong>Weight Management and Metabolism in Perimenopause </strong></em><strong> </strong> Common Concerns: Midsection fat and overall weight gain Frustration and changes in self-perception <em><strong>Metabolic Changes </strong></em> Hormonal shifts, including reduced estrogen and testosterone Loss of muscle mass and basal metabolic rate Insulin resistance and inflammation challenges <em><strong>Personal Insights </strong></em> Dr. Novitsky’s experience with hormonal changes, including fatigue from reduced testosterone levels Maintaining muscle mass despite optimized nutrition and strength training <em><strong>Strategies for Weight Management </strong></em> Strength Training: At least 10 minutes, 3 days a week Adequate Protein Intake: Three servings daily for muscle maintenance Stress Management and Sleep: Essential for cortisol regulation Tracking Progress: Focus on body composition over scale weight <em><strong>Encouragement and Mindset Shifts </strong></em> Perimenopause as an opportunity to optimize health It’s never too late to begin strength training <em><strong>Upcoming Episodes </strong></em> 1. Mindset Shifts in Perimenopause 2. Fitness Adaptations for Optimal Health <em><strong>Additional Resources </strong></em> Dr. Novitsky offers strength training programs, including CME-credit courses for women physicians. Learn more <a href="https://www.thefitcollective.com/" target="_blank" rel="ugc noopener noreferrer"><strong>HERE</strong></a>.</p> <p>Join her free webinars on January 2nd and January 4th, discussing the top five weight loss strategies for women physicians. Register <a href="https://www.thefitcollective.com/physician-weight-loss-webinar" target="_blank" rel="ugc noopener noreferrer"><strong>HERE</strong></a>. <strong>Timestamps </strong> 00:00:00 - Introduction and Christmas Recap 00:01:10 - New Christmas Tradition 00:01:41 - Upcoming Series on Perimenopause 00:02:02 - Episode 1: Weight Management and Metabolism in Perimenopause 00:03:07 - Introduction to Perimenopause and Metabolism 00:04:21 - Common Concerns in Perimenopause 00:05:36 - Metabolic Changes in Perimenopause 00:08:02 - Hormonal Shifts and Their Effects 00:10:21 - Personal Experience with Hormone Levels 00:13:19 - Impact of Hormonal Changes on Body Composition 00:15:06 - Insulin Resistance and Inflammation 00:16:09 - Sleep, Cortisol, and Ghrelin 00:18:07 - Strategies for Weight Management 00:20:06 - Importance of Muscle Mass 00:22:03 - Strength Training and Protein Intake 00:24:41 - Exercise and Hormone Levels 00:26:07 - Starting a Strength Training Routine 00:28:18 - Long-term Commitment to Strength Training 00:29:08 - Longevity and Physical Activity 00:30:22 - Tracking Progress and Body Composition 00:31:04 - Mindset Shifts in Perimenopause 00:31:57 - Available Programs and Upcoming Webinar </p> <ul> <li>The <strong>Muscles &amp; Mindset</strong> Beginner Strength Training Program - 12 months for only $199! <a href="https://www.thefitcollective.com/musclesandmindset" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Enroll TODAY</strong>⁠⁠</a>.</li> </ul> <ul> <li>The <strong>Total Fitness Program</strong> combines Core &amp; Floor, Muscles &amp; Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. <a href="https://www.thefitcollective.com/total-fitness-program" target="_blank" rel="ugc noopener noreferrer">⁠Enroll HERE⁠</a>.</li> <li>The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click <a href="https://bit.ly/4dC3ZLV" target="_blank" rel="ugc noopener noreferrer">⁠HERE⁠</a> to receive a 15% discount off the H20 and H30 models. <em>Please note, we do receive a small referral commission.</em></li> <li>Follow Dr. Ali Novitsky on <a href="https://www.tiktok.com/@ali.novitsky.md" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>TikTok</strong>⁠⁠</a> | <a href="https://www.facebook.com/alinovitskymd/" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Facebook</strong>⁠⁠</a> | <a href="https://www.instagram.com/alinovitskymd/" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Instagram</strong>⁠⁠</a> | <a href="https://www.youtube.com/channel/UCZpAKV4YUWPyccAkxSN8Saw" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>YouTube</strong>⁠⁠</a></li> <li>Subscribe to The Muscles and Mindset Podcast on <a href="https://open.spotify.com/show/1qGhl7yML5Y2O2iHyecFPt" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Spotify</strong>⁠⁠</a> | <a href="https://podcasts.apple.com/us/podcast/life-coaching-for-women-physicians/id1506931432" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Apple</strong> <strong>Podcasts</strong>⁠</a></li> </ul>

The Metabolism, Muscles, and Mindset Podcast

Ali Novitsky, MD

246: Navigating Perimenopause: Weight Management and Metabolism with Dr. Ali Novitsky

JAN 1, 202533 MIN
The Metabolism, Muscles, and Mindset Podcast

246: Navigating Perimenopause: Weight Management and Metabolism with Dr. Ali Novitsky

JAN 1, 202533 MIN

Description

<p><strong>Episode Summary </strong></p> <p> In this episode, Dr. Ali Novitsky delves into the intricacies of perimenopause, focusing on weight management and metabolism. This marks the beginning of a three-part series aimed at equipping women with the knowledge and tools to navigate perimenopause with confidence. <strong>Personal Update </strong></p> <p> Dr. Novitsky shares her delightful Christmas experience — a perfect day in pajamas, sushi and traditional holiday meals, and watching her daughters build their new Barbie Dreamhouse. <strong>Episode Breakdown </strong></p> <p><em><strong>Introduction to the Series </strong></em> Kicking off a three-part series on perimenopause Upcoming episodes: mindset shifts and fitness adaptations <em><strong>Weight Management and Metabolism in Perimenopause </strong></em><strong> </strong> Common Concerns: Midsection fat and overall weight gain Frustration and changes in self-perception <em><strong>Metabolic Changes </strong></em> Hormonal shifts, including reduced estrogen and testosterone Loss of muscle mass and basal metabolic rate Insulin resistance and inflammation challenges <em><strong>Personal Insights </strong></em> Dr. Novitsky’s experience with hormonal changes, including fatigue from reduced testosterone levels Maintaining muscle mass despite optimized nutrition and strength training <em><strong>Strategies for Weight Management </strong></em> Strength Training: At least 10 minutes, 3 days a week Adequate Protein Intake: Three servings daily for muscle maintenance Stress Management and Sleep: Essential for cortisol regulation Tracking Progress: Focus on body composition over scale weight <em><strong>Encouragement and Mindset Shifts </strong></em> Perimenopause as an opportunity to optimize health It’s never too late to begin strength training <em><strong>Upcoming Episodes </strong></em> 1. Mindset Shifts in Perimenopause 2. Fitness Adaptations for Optimal Health <em><strong>Additional Resources </strong></em> Dr. Novitsky offers strength training programs, including CME-credit courses for women physicians. Learn more <a href="https://www.thefitcollective.com/" target="_blank" rel="ugc noopener noreferrer"><strong>HERE</strong></a>.</p> <p>Join her free webinars on January 2nd and January 4th, discussing the top five weight loss strategies for women physicians. Register <a href="https://www.thefitcollective.com/physician-weight-loss-webinar" target="_blank" rel="ugc noopener noreferrer"><strong>HERE</strong></a>. <strong>Timestamps </strong> 00:00:00 - Introduction and Christmas Recap 00:01:10 - New Christmas Tradition 00:01:41 - Upcoming Series on Perimenopause 00:02:02 - Episode 1: Weight Management and Metabolism in Perimenopause 00:03:07 - Introduction to Perimenopause and Metabolism 00:04:21 - Common Concerns in Perimenopause 00:05:36 - Metabolic Changes in Perimenopause 00:08:02 - Hormonal Shifts and Their Effects 00:10:21 - Personal Experience with Hormone Levels 00:13:19 - Impact of Hormonal Changes on Body Composition 00:15:06 - Insulin Resistance and Inflammation 00:16:09 - Sleep, Cortisol, and Ghrelin 00:18:07 - Strategies for Weight Management 00:20:06 - Importance of Muscle Mass 00:22:03 - Strength Training and Protein Intake 00:24:41 - Exercise and Hormone Levels 00:26:07 - Starting a Strength Training Routine 00:28:18 - Long-term Commitment to Strength Training 00:29:08 - Longevity and Physical Activity 00:30:22 - Tracking Progress and Body Composition 00:31:04 - Mindset Shifts in Perimenopause 00:31:57 - Available Programs and Upcoming Webinar </p> <ul> <li>The <strong>Muscles &amp; Mindset</strong> Beginner Strength Training Program - 12 months for only $199! <a href="https://www.thefitcollective.com/musclesandmindset" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Enroll TODAY</strong>⁠⁠</a>.</li> </ul> <ul> <li>The <strong>Total Fitness Program</strong> combines Core &amp; Floor, Muscles &amp; Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. <a href="https://www.thefitcollective.com/total-fitness-program" target="_blank" rel="ugc noopener noreferrer">⁠Enroll HERE⁠</a>.</li> <li>The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click <a href="https://bit.ly/4dC3ZLV" target="_blank" rel="ugc noopener noreferrer">⁠HERE⁠</a> to receive a 15% discount off the H20 and H30 models. <em>Please note, we do receive a small referral commission.</em></li> <li>Follow Dr. Ali Novitsky on <a href="https://www.tiktok.com/@ali.novitsky.md" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>TikTok</strong>⁠⁠</a> | <a href="https://www.facebook.com/alinovitskymd/" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Facebook</strong>⁠⁠</a> | <a href="https://www.instagram.com/alinovitskymd/" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Instagram</strong>⁠⁠</a> | <a href="https://www.youtube.com/channel/UCZpAKV4YUWPyccAkxSN8Saw" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>YouTube</strong>⁠⁠</a></li> <li>Subscribe to The Muscles and Mindset Podcast on <a href="https://open.spotify.com/show/1qGhl7yML5Y2O2iHyecFPt" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Spotify</strong>⁠⁠</a> | <a href="https://podcasts.apple.com/us/podcast/life-coaching-for-women-physicians/id1506931432" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Apple</strong> <strong>Podcasts</strong>⁠</a></li> </ul>