The Metabolism, Muscles, and Mindset Podcast

• 262: Stress-Induced Hunger: Tools and Insights

  Episode Summary: In this episode, Dr. Ali Novitsky — expert in obesity medicine — explores the powerful link between stress and hunger. While many recognize stress affects eating, Dr. Novitsky explains the underlying science, behavioral patterns, and offers tools to manage stress-driven eating with compassion.Understanding Stress ResponsesDr. Novitsky explains that responses to stress vary widely. Some lose their appetite during stress, while others overeat. This depends on physiology, past experiences, and genetics. It’s not about willpower; it’s about biology and behavior.The Role of HormonesAdrenaline (acute stress): Suppresses hunger during “fight or flight” by slowing digestion.Cortisol (chronic stress): Increases appetite and cravings, especially for sugar and fat.Ghrelin: The “hunger hormone,” rises with stress, intensifying hunger cues.Leptin: The “fullness hormone,” can be blunted by chronic stress, leading to overeating.Acute vs. Chronic StressShort-term stress may shut down appetite. Chronic stress, however, causes lasting hormonal shifts that increase hunger, slow metabolism, and may cause leptin resistance. Dr. Novitsky explains how chronic stress and dieting can disrupt satiety signals and lead to weight challenge — even in those with a “normal” BMI.Behavioral & Genetic ComponentsCoping with food often starts in childhood. Learned behaviors and genetic predispositions influence whether one turns to food under stress. Dr. Novitsky shares her personal experience using food for emotional comfort, highlighting the importance of empathy over shame.Tools to Navigate Stress EatingSomatic Stress Scale (1–10) from DBT helps identify rising stress before acting on it.Mindful Pauses: Ask, “Am I hungry or triggered?”Compassionate Self-Talk: Replace guilt with curiosity.Nourishing Alternatives: Movement, breathwork, journaling, or support.Regulate First: Focus on emotional regulation before dietary restriction.Key InsightManaging stress is a foundation for managing hunger. When we understand our body’s signals and respond with awareness and kindness, we create sustainable habits. Dr. Novitsky reminds us we’re human, not broken—and we’re in this together.Final ThoughtThere’s no shame in stress eating. With knowledge, tools, and compassion, we can make empowered, healthier choices. Dr. Novitsky signs off with gratitude and love.Timestamps00:00:22 - Overview of Stress and Hunger00:00:52 - Individual Responses to Stress00:01:25 - Genetics and Stress Response00:01:46 - Acute vs. Chronic Stress00:02:06 - Hormones Involved in Stress Response00:02:28 - Adrenaline and Acute Stress00:03:43 - Cortisol and Chronic Stress00:05:00 - Insulin and Blood Sugar00:05:20 - Ghrelin and Hunger00:06:13 - Weight Loss and Stress00:06:47 - Leptin and Satiety00:07:30 - Leptin Resistance Explained00:08:02 - Normal Weight Obesity00:09:05 - Critique of BMI00:10:12 - Leptin Resistance and Metabolic Rate00:11:22 - Chronic Dieting and Leptin Resistance00:12:01 - Summary of Hormones and Stress00:13:43 - Genetic Component of Emotional Eating00:18:09 - Empathy and Emotional Eating00:21:09 - Identifying Patterns of Stress Eating00:24:08 - Recognizing Stress Levels00:25:01 - Stress Scale and Emotional Regulation00:27:07 - Chronic Stress and Hunger00:29:04 - Positive Stress and Dysregulation00:30:09 - Conclusion and Final ThoughtsFollow Dr. Ali Novitsky on Socials⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠Click HERE⁠

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• 261: Energy and Physical Health - Energy For Optimal Health Series

  SummaryWelcome to another inspiring episode of The Metabolism, Muscles, & Mindset Podcast with Ali Novitsky, MD, a board-certified obesity medicine physician and renowned fitness expert. In this episode, Dr. Novitsky explores the intricate relationship between energy and physical health —and why honoring your unique energy baseline is the key to sustainable wellness.Dr. Novitsky distinguishes between vibrational energy (influenced by thoughts and emotions) and natural energy (your innate rhythm). By understanding and respecting your baseline — whether it’s calm and reflective or vibrant and fast-paced — you can unlock powerful strategies for physical consistency and vitality. From hormones and sleep to nutrition and exercise, Dr. Novitsky dives deep into how your physical health either thrives or struggles based on your energy regulation.She also introduces practical, science-backed tools for managing stress, creating nutrition strategies that work with your emotional bandwidth, and building an exercise routine that fosters longevity and vitality. Whether you identify as a low-energy “quiet strength” or a high-energy go-getter, this episode equips you to move in harmony with your body’s needs and create sustainable results without burnout.Key Points• Understanding Energy Types: Vibrational energy comes from thoughts and feelings; natural energy is your body’s default rhythm. Honoring your baseline unlocks consistent physical health.• Hormonal Impact: Elevated cortisol and ghrelin due to stress can drain your energy, affect sleep, increase hunger, and hinder fat loss.• The Power of Rest: Sleep isn’t optional — it’s foundational. Chronic deprivation leads to insulin resistance, emotional dysregulation, and GI issues.• Emotional Regulation = Physical Wellness: A clean emotional “house” helps manage stress and sets the stage for long-term physical commitment.• Mindful Nutrition Tools: Dr. Novitsky highlights intuitive eating, Mindful Macros®, and calculated macros, offering flexible frameworks for optimizing energy without emotional burnout.• Exercise for Longevity: Finding your “baseline minimum” in movement, not extremes, leads to sustained energy, strength, and vitality.Timestamps• 00:02 – Introduction to energy types: vibrational vs. natural energy• 02:15 – Why honoring your personal energy rhythm supports physical health• 04:29 – Rebalancing after energy overuse: Dr. Novitsky’s post-conference crash• 06:46 – Cortisol, insulin, and ghrelin: how stress hormones zap your energy• 09:03 – Hunger, fatigue, and frustration: the hormonal cycle affecting fat loss• 11:13 – The underestimated role of sleep in energy and health• 13:25 – Emotional eating, guilt, and energy collapse• 15:48 – Keeping a “clean emotional house” as a path to regulation• 18:11 – Boundaries and toxic energy: how to protect your physical wellness• 20:13 – Nutrition strategies: macros, mindset, and intuitive tools• 22:34 – Protein, sugar, fiber, and alcohol: their energetic consequences• 24:57 – Being “snobby with extras” for balance and joy• 27:16 – Sustainable exercise: finding your sweet spot for movement• 29:35 – Final reflections: choose your focus area and build consistencyFollow Dr. Ali Novitsky on Socials⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠⁠⁠⁠Learn more HERE⁠⁠⁠⁠• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠⁠⁠⁠HERE⁠⁠⁠⁠.• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠Click HERE⁠

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• 260: Energy Conservation - Energy For Optimal Health Series

  How to Protect Your Power & ThriveSummaryIn this episode of Metabolism, Muscles, and Mindset, Dr. Ali Novitsky dives deep into one of the most essential skills for high-achieving women: energy conservation. Not just physical stamina—but the emotional and mental energy we often give away without realizing it.Dr. Novitsky shares how identifying your energy builders and drainers—from thoughts and behaviors to people and roles—can transform your well-being. She explains how control, overwhelm, and scarcity are common drains, and how awareness, boundaries, and neutrality can powerfully restore your energy.Listeners will explore how different roles (mother, doctor, partner, coach) impact energy differently, and how even positive habits can drain us if not balanced. Through practical mindset shifts like “and” and “yet” statements, Dr. Novitsky offers a framework to move from burnout to balance.She also discusses natural energy levels, the emotional triggers that drain us most (like restlessness and comparison), and how to work with your physical needs instead of pushing through exhaustion. This episode is full of real-life examples and tangible strategies to help you show up stronger—for yourself and others.Key Points• Energy Builders vs. Drainers: Awareness is key—what fills your cup and what quietly empties it?• Letting Go of Control: Many drainers are rooted in control and fear. Release equals relief.• The Roles We Play: Your energy response varies by role—mother vs. leader vs. partner. Identify the difference.• Neutrality is Power: Use simple “and” or “yet” thoughts to neutralize overwhelm and emotional charge.• Scarcity vs. Abundance: Scarcity is an energy thief. Abundance and staying in your own lane restore clarity.• Emotional Awareness: Feelings like restlessness and comparison link to old wounds—recognizing them is the first step to reclaiming power.• Natural Energy Levels: Know your baseline. Certain environments or people may require you to flex up or down, impacting energy.• Physical Needs Matter: Sometimes honoring your body’s request (yes, even for ice cream!) is the most energy-conserving choice you can make.Timestamps• 00:02 – Defining energy conservation and mindset• 01:30 – The builder/drainer inventory• 02:20 – Role-based energy: different hats, different outputs• 04:45 – The cost of control• 06:00 – Thought reframes that conserve energy• 07:11 – Letting go of emotional responsibility in parenting & partnership• 09:30 – Scarcity, fear, and comparison as major energy drains• 11:50 – The “and” & “yet” tool for neutralizing emotional spikes• 13:30 – Fat loss, mindset, and emotionally neutral thoughts• 15:00 – Emotional triggers: restlessness, food, and history• 18:50 – Understanding and respecting natural energy levels• 21:30 – Creating energetic boundaries• 22:45 – Physical energy: rest, nutrition, and honoring cravings• 24:00 – The “why” behind conservation: alignment, growth, and joyReflection PromptAsk yourself:• What’s one thing (a thought, role, or habit) you want to release because it drains you?• What’s one energy builder you’re ready to commit to right now?Follow Dr. Ali Novitsky on Socials⁠⁠⁠TikTok⁠⁠⁠• ⁠⁠⁠Facebook⁠⁠⁠• ⁠⁠⁠Instagram⁠⁠⁠• ⁠⁠⁠YouTube⁠⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠Enroll TODAY⁠⁠⁠• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠⁠⁠Learn more HERE⁠⁠⁠• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠Enroll HERE⁠⁠⁠• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠⁠⁠HERE⁠⁠⁠.• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠Click HERE⁠

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• 259: Exercise and Energy - Energy For Optimal Health Series

  SummaryIn this episode, of Metabolism, Muscles, and Mindset, Dr. Novitsky dives into one of her favorite topics as an obesity medicine doc and fitness enthusiast: the transformative link between exercise and energy. Listeners will gain insight into the bidirectional relationship between emotional and physical energy, the hormonal impacts of movement—including insulin sensitivity and cortisol regulation—and how exercise improves emotional regulation and stress resilience. She also touches on the importance of role models, confidence, and community, particularly for women, and how embodying strength becomes a purpose-driven, high-energy experience.She challenges the all-too-common belief that we’re “too tired to exercise" and explores how breaking through that initial mental hurdle can unlock powerful benefits across physical, mental, and emotional energy systems.Exercise generates ATP, the body’s basic energy currency, ramps up feel-good endorphins, and Brain-Derived Neurotrophic Factor (BDNF) - enhancing mood, cognition, and memory. Consistency in movement builds stamina and lowers the energy cost of exercise over time, making it easier and more enjoyable to stay active.Dr. Novitsky encourages everyone to find their “baseline minimum”—the small, sustainable commitment to movement that keeps energy and confidence high, without burnout.Key Points• Breaking the Mindset Barrier: Exercise can feel tiring before it’s energizing—but getting started is the key to unlocking its benefits.• Energy on All Levels: Movement elevates physical, emotional, and mental energy by producing ATP, endorphins, and BDNF.• Stamina Through Consistency: The more conditioned you are, the less energy it takes to move—and the more mental energy you free up.• Sleep & Timing: Exercise can improve sleep quality, depending on timing and intensity. Emotional regulation through movement sets the stage for restful nights.• Hormone Harmony: Strength training boosts insulin sensitivity and regulates key hormones like cortisol, leptin, and ghrelin for steady energy.• Emotional Regulation: Exercise fosters better thoughts by creating a calm, grounded state—reducing spirals and buffering behaviors.• Confidence & Purpose: Strength training enhances confidence, especially for women, and becomes a powerful tool for embodying purpose.• The Power of Community: Supportive environments elevate both energy and belief in what our bodies can achieve.Timestamps• 00:02 – The exercise-energy paradox: feeling too tired to move• 01:35 – How ATP and endorphins fuel physical and emotional energy• 02:20 – Why morning workouts set the tone for your day• 03:30 – BDNF and mental clarity: your brain’s “topsoil”• 04:45 – The interconnected nature of physical, emotional, and mental energy• 06:00 – Exercise timing and its effect on sleep and emotional regulation• 07:11 – Bringing a “vacation mindset” to everyday life• 08:10 – Building stamina: why conditioning makes movement easier• 09:30 – Mental energy saved through physical conditioning• 10:45 – Emotional regulation through movement: less stress, better thoughts• 11:50 – Exercise, insulin sensitivity, and avoiding post-meal energy crashes• 13:30 – Hormonal impacts: cortisol, leptin, and ghrelin• 14:15 – Strength as confidence: how exercise becomes empowerment• 15:45 – Role models and community: elevating female strength• 16:30 – Finding your baseline minimum: the smallest step for maximum energyFollow Dr. Ali Novitsky on Socials⁠⁠TikTok⁠⁠• ⁠⁠Facebook⁠⁠• ⁠⁠Instagram⁠⁠• ⁠⁠YouTube⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠⁠Learn more HERE⁠⁠• Total Fitness Program – A 12-month mind-body experience. ⁠⁠Enroll HERE⁠⁠• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠⁠HERE⁠⁠.• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠Click HERE⁠

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• 258: Energy and Sleep - Energy For Optimal Health Series

  In this empowering episode of Metabolism, Muscles, & Mindset,board-certified obesity medicine physician and renowned fitness and mindset expert, Dr. Ali Novitsky, explores the foundational role that sleep plays in physical, mental, emotional, and energetic wellness.Dr. Novitsky emphasizes that quality sleep is not just a luxury but a crucial pillar of vibrant health and authentic energy. She unpacks how poor sleep triggers emotional dysregulation, spikes in cortisol and hunger hormones, and dips in physical vitality. Through personal anecdotes and expert insights, she illustrates how optimizing your sleep routine can supercharge your recovery, mental clarity, and energetic alignment.From bedtime wind-down rituals and sleep-inducing supplements to practical strategies for shift workers and high-stress professionals, Dr. Novitsky offers actionable tools for reclaiming rest. Tune in to discover why sleep is your body and mind's ultimate recovery tool—and how embracing it can unlock your most radiant energy.Key Points·       Sleep & Physical Recovery: Deep, restful sleep supports organ recovery, hormone balance, and blood sugar regulation.·       Emotional Regulation & Sleep: Quality sleep enhances emotional stability and reduces racing thoughts.·       Mental Energy & Brain Function: Sleep restores your cognitive "wizard brain," preventing overwhelm from your reactive "lizard brain."·       Bedtime Rituals: A consistent, calming wind-down routine promotes emotional regulation and better sleep quality.·       Supplements & Tools: Magnesium, melatonin, NAC, and sensory comforts like silk pillowcases and lavender lotion can enhance rest.·       Napping as Recovery: Short or extended naps can restore mental clarity and boost energy, especially after high-stress days.·       Energetic Awareness: Misaligned environments can drain physical energy; tuning into your body helps you identify what's restorative.Timestamps·       00:02 – Introduction to energy and sleep from a multi-dimensional perspective·       01:08 – Why emotions and mental stress disrupt sleep quality·       02:22 – Physiological impact of sleep deprivation: cortisol, blood sugar, hunger hormones·       04:47 – Cumulative exhaustion: when physical, mental, and emotional fatigue collide·       05:39 – Learning your personal sleep patterns and triggers·       06:58 – Creating an hour-long bedtime routine for emotional regulation·       07:49 – Real-life example: choosing rest over FOMO and the energy payoff·       08:48 – Sleep supplements: melatonin, magnesium, NAC, and their effects·       09:36 – Sensory sleep preferences: blankets, socks, scents, and pressure·       10:45 – Importance of bath rituals, lavender, and soothing environments·       11:57 – The wizard vs. lizard brain: how exhaustion fuels anxiety and dysregulation·       13:30 – Sleep as a reset button: the underutilized magic pill·       14:22 – Napping without guilt: tools, timing, and permission to rest·       15:42 – Fresh mornings: when your brain is primed for clarity and action·       16:50 – Energetic mismatch: how draining environments cause physical tiredness·       18:30 – Yawning as an energy cue: tuning into your body’s signals·       19:18 – Final reflections: customize your sleep approach to live in authentic energyFollow Dr. Ali Novitsky on Socials⁠TikTok⁠• ⁠Facebook⁠• ⁠Instagram⁠• ⁠YouTube⁠Subscribe to the Metabolism, Muscles, & Mindset Podcast on:• ⁠Spotify⁠• ⁠Apple Podcasts⁠Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠Enroll TODAY⁠• Transform® 9.0 – Enrollment now open! Starts May 5th. ⁠Learn more HERE⁠• Total Fitness Program – A 12-month mind-body experience. ⁠Enroll HERE⁠• Nutrition Training Program (48-CME) is enrolling now! Get the details ⁠HERE⁠.• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠Click HERE⁠

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