Latest / Clearly Hormonal / Ep 06: Living Beyond Numbers with Dr. Ali Novitsky

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Ep 06: Living Beyond Numbers with Dr. Ali Novitsky · Clearly Hormonal

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Dr. Komal Patil-Sisodia: Welcome to the Reset Recharge podcast with your host, Dr.
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Dr. Komal Patil-Sisodia: Komal Patil-Sisodia, a board certified endocrinologist, internist, and obesity medicine specialist.
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Dr. Komal Patil-Sisodia: This podcast is focused on empowering women's health and aims to help you reset your understanding of your metabolic health.
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Dr. Komal Patil-Sisodia: And recharge the conversations you are having with your healthcare providers.
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Dr. Komal Patil-Sisodia: While I am a physician, this podcast is purely for educational purposes.
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Dr. Komal Patil-Sisodia: No individualized medical advice is being given on this podcast.
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Dr. Komal Patil-Sisodia: If you do find information that is helpful, please discuss it with your healthcare provider at your next visit.
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Dr. Komal Patil-Sisodia: Welcome to the next episode of reset recharge.
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Dr. Komal Patil-Sisodia: Today I am excited to have a dear friend, colleague and mentor.
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Dr. Komal Patil-Sisodia: Dr.
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Dr. Komal Patil-Sisodia: Ali Novitsky with me.
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Dr. Komal Patil-Sisodia: She is a neonatologist by background.
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Dr. Komal Patil-Sisodia: She was also a Division 1 softball player in college and has been on this fitness journey, as she will tell you, her entire life.
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Dr. Komal Patil-Sisodia: In 2018, I was really fortunate to be part of one of her first programs called mind body marriage.
1:05
Dr. Komal Patil-Sisodia: It was really focusing on mental health mindfulness, Your relationships with other people as well as yourself and your body.
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Dr. Komal Patil-Sisodia: That program for me Was entirely life changing because I was in a period of pretty deep burnout.
1:18
Dr. Komal Patil-Sisodia: That was the inflection point for me where I started taking care of myself.
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Dr. Komal Patil-Sisodia: I have a lot to be grateful Alifor Dr.
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Dr. Komal Patil-Sisodia: Ali being in my life.
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Dr. Komal Patil-Sisodia: I know you all, you always think I'm overblowing it, but I don't think you understand the impact that you had.
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Dr. Komal Patil-Sisodia: So AliI just want to call that out.
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Dr. Komal Patil-Sisodia: And since MindBodyMarriage.
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Dr. Komal Patil-Sisodia: Her programs have evolved into a program now that's called the fit collective.
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Dr. Komal Patil-Sisodia: And I want to spend a little bit of time at the end of the episode talking a lot about her newest program that's called muscles and mindset.
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Dr. Komal Patil-Sisodia: So as these programs have evolved, dr Ali also got her obesity medicine board certification in 2021, which has just been an incredible enhancement to all of her program offerings.
2:02
Dr. Komal Patil-Sisodia: So with that Ali, I just wanted to Say hello and welcome today.
2:07
Dr. Ali Novitsky: Well, thank you so much.
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Dr. Ali Novitsky: And I have to say, just watching the evolution of what you've created has been so amazing.
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Dr. Ali Novitsky: And I think that the impact is so great because you went through the process yourself of optimizing your health.
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Dr. Ali Novitsky: And then you're here now to speak of.
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Dr. Komal Patil-Sisodia: Thank you.
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Dr. Komal Patil-Sisodia: I remember being so excited for your first program.
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Dr. Komal Patil-Sisodia: And I was very clearly in the wrong mindset because I was like, I'm going to do all the workouts.
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Dr. Komal Patil-Sisodia: I'm going to do this.
2:34
Dr. Komal Patil-Sisodia: I'm going to do that.
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Dr. Komal Patil-Sisodia: And then I tripped on my treadmill and broke my foot.
2:37
Dr. Komal Patil-Sisodia: And I was like, what do I do now?
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Dr. Komal Patil-Sisodia: I don't understand how this is going to work for me.
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Dr. Komal Patil-Sisodia: What I really grew to appreciate was actually your thought around mindfulness around what our approach to health is.
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Dr. Komal Patil-Sisodia: So I'd love for you to talk about that and how that evolution came to be for you.
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Dr. Ali Novitsky: Yeah, I love that.
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Dr. Ali Novitsky: So the reason why I love to speak about all the different components of health are because, I went down the traditional route back in the day of traditional diet culture.
3:07
Dr. Ali Novitsky: And so my first diet was at the age of six.
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Dr. Ali Novitsky: I was at my best friend's house and her mom told me that I should probably lose some weight.
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Dr. Ali Novitsky: And it's funny because when I look back at pictures of six year old me, I was, I was a pretty normal looking kid.
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Dr. Ali Novitsky: I have a mesomorph body type, so muscular body type, so I wasn't frail.
3:24
Dr. Ali Novitsky: I was solid, right?
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Dr. Ali Novitsky: And so that kind of went down this pathway of feeling bad about myself, overeating, emotionally eating.
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Dr. Ali Novitsky: And so by the time I was, I guess, about 12 years old, I pretty much hit my adult size.
3:38
Dr. Ali Novitsky: However, I was about 50 to 60 pounds heavier than I am right now.
3:42
Dr. Ali Novitsky: Now, granted my body composition helped me out there because a lot of it was muscle, but with that being said, being a 12 year old girl in 175 pound body that's not what your friends are weighing in at, right.
3:56
Dr. Ali Novitsky: And so I was the big friend and, and, and the whole bit.
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Dr. Ali Novitsky: So point is that I obviously, made the most of it and develop my softball.
4:06
Dr. Ali Novitsky: Career and I was able to get a scholarship to play at a division one school, which was awesome.
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Dr. Ali Novitsky: And, you know, you go to college and I think, well, I already gained the freshman 15 when I was 12.
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Dr. Ali Novitsky: So am I really going to gain more, gained more weight right in college.
4:19
Dr. Ali Novitsky: And kind of went through this journey of just not feeling like I was good enough, not accepting my body wanting to change everything.
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Dr. Ali Novitsky: Then right when I got into medical school, I decided if I'm taking care of other people's health, Yeah.
4:33
Dr. Ali Novitsky: I better start taking care of my own health.
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Dr. Ali Novitsky: And so at 22, because I now is well versed in all of the diets of the world and all of the exercise protocols of the world, I said, listen, none of them have worked to date.
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Dr. Ali Novitsky: I've been on now over 20 diets let me figure this out in a way that's mindful.
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Dr. Ali Novitsky: And so f took the knowledge that I knew, things that I knew worked for my body Okay.
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Dr. Ali Novitsky: And did it in a way where I started to believe in it versus using willpower to make it happen.
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Dr. Ali Novitsky: And when that shift happened, when I was 22, lost 50 pounds.
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Dr. Ali Novitsky: And about about a year, I'd say it took about a year.
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Dr. Ali Novitsky: And the whole while I was doing strength training, I was very mindful.
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Dr. Ali Novitsky: And then that's really where I had a lot of mental work to do at that point because my body had changed, but I still had massive body dysmorphia.
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Dr. Ali Novitsky: And I still, saw the same body in the mirror, yet I felt authentically me at this new weight.
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Dr. Ali Novitsky: Um, and then the beautiful thing is I've been able to maintain that loss throughout my adulthood and I've had two pregnancies.
5:37
Dr. Ali Novitsky: You know, I am hitting the perimenopause.
5:39
Dr. Ali Novitsky: So time will tell.
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Dr. Ali Novitsky: However, I'm just being very diligent about the principles we're going to talk about today, which so far has has helped.
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Dr. Ali Novitsky: So that's kind of where it started.
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Dr. Ali Novitsky: And that's really why I know.
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Dr. Ali Novitsky: that a health journey, bettering your health isn't about just losing weight.
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Dr. Ali Novitsky: It's about shifting your whole perspective on life, on yourself.
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Dr. Ali Novitsky: It's about who you hang out with.
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Dr. Ali Novitsky: It's about the boundaries you set.
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Dr. Ali Novitsky: Yeah, there's so much to dive into here.
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Dr. Komal Patil-Sisodia: I know.
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Dr. Komal Patil-Sisodia: And I just want to pause and acknowledge some of what you said.
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Dr. Komal Patil-Sisodia: That journey of being at such a vulnerable place at 6 really speaks to what society perpetuates as an ideal body image, right?
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Dr. Komal Patil-Sisodia: And how will it.
6:19
Dr. Komal Patil-Sisodia: How early we start programming our girls to think that way, right?
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Dr. Komal Patil-Sisodia: Growing up in the Indian community, it was also very much that way.
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Dr. Komal Patil-Sisodia: There's a lot of stereotypes around what you need to look like, how you need to act, all of these things, they get programmed into our brain.
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Dr. Komal Patil-Sisodia: And, when you said I'd been on 10 diets by the age of 22.
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Dr. Komal Patil-Sisodia: You never want to hear that a 22 year old has a decade's worth of experience in dieting, right?
6:46
Dr. Komal Patil-Sisodia: But that's the culture, unfortunately, that we're seeing in the media, these ideal body types, and it's not shocking that young women are developing that degree of body dysmorphia.
6:57
Dr. Komal Patil-Sisodia: So I would love to hear.
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Dr. Komal Patil-Sisodia: And I'm sure the listeners would love to hear how you practiced mindfulness and, doing the thought work to get to the point where you could let some of that go.
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Dr. Komal Patil-Sisodia: Because I think even as an adult I still struggle with that, right?
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Dr. Komal Patil-Sisodia: I've made huge changes in just the last five years and we're programmed to just go back to that original place and only see, what society has told us we were instead of what we've evolved to become.
7:28
Dr. Ali Novitsky: Oh, a hundred percent.
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Dr. Ali Novitsky: So I would love to say that at age, 25, I had to figure it out, but actually it's much more recent than that.
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Dr. Ali Novitsky: And so I'll tell you exactly when it shifted for me.
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Dr. Ali Novitsky: And again, don't get me wrong, it got better.
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Dr. Ali Novitsky: Getting out of my head and into my body, focusing on what my body could do, focusing on, how I was able to help other women with their
7:52
Dr. Komal Patil-Sisodia: health,
7:53
Dr. Ali Novitsky: based on things my body can do.
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Dr. Ali Novitsky: But then what happened was, genetics, we know, plays such a huge role in, what we weigh, our set point, how we're going to gain weight, how we're going to develop to our adult size at an early age.
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Dr. Ali Novitsky: And so I have two daughters, of course.
8:08
Dr. Ali Novitsky: And I think that is absolutely that was meant to be.
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Dr. Ali Novitsky: I think that they were put in my life for me to heal parts of me that were not healed.
8:16
Dr. Ali Novitsky: My older daughter is very muscular.
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Dr. Ali Novitsky: She's more of a meso endo body type.
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Dr. Ali Novitsky: So she has a lot of muscle, but she can gain fat fairly easily.
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Dr. Ali Novitsky: She's my height at the age of 12.
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Dr. Ali Novitsky: So she's five, seven.
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Dr. Ali Novitsky: Um, yep.
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Dr. Ali Novitsky: She weighs what I weighed at age 12 and realizing that the whole time telling her how amazing she is and how strong she is and really, she has no issue with her body.
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Dr. Ali Novitsky: I love that.
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Dr. Ali Novitsky: She has none.
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Dr. Ali Novitsky: I mean, you know, don't get me wrong.
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Dr. Ali Novitsky: She's going through puberty.
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Dr. Ali Novitsky: So like, she's starting to like cover up a little bit, but she, she likes her body.
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Dr. Ali Novitsky: And I will ask her and say like, how do you feel about yourself?
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Dr. Ali Novitsky: She's like, well, I really like myself.
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Dr. Ali Novitsky: And so the cool thing was they get weighed at the nurse's office still.
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Dr. Ali Novitsky: And you know, she didn't have any drama around that.
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Dr. Ali Novitsky: Um, but she came home and she saw my in body scale and And she's like, Oh, what's that for?
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Dr. Ali Novitsky: Cause we got weighed at school today.
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Dr. Ali Novitsky: I'm like, Oh my God, this is an amazing tool.
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Dr. Ali Novitsky: This is actually because weight doesn't matter.
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Dr. Ali Novitsky: And that's the whole message of her weight.
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Dr. Ali Novitsky: Doesn't matter.
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Dr. Ali Novitsky: This actually can tell you how much muscle you have.
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Dr. Ali Novitsky: And so she said, well, that'd be cool.
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Dr. Ali Novitsky: Can I, can I check my muscle?
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Dr. Ali Novitsky: I'm like, absolutely.
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Dr. Ali Novitsky: You can
9:27
Dr. Komal Patil-Sisodia: just
9:28
Dr. Ali Novitsky: kind of really keeping the number neutral.
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Dr. Komal Patil-Sisodia: So
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Dr. Ali Novitsky: 12 years old gets on the scale to check her muscle mass.
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Dr. Ali Novitsky: She has one pound less muscle mass than I have.
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Dr. Komal Patil-Sisodia: Holy moly.
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Dr. Komal Patil-Sisodia: That's awesome.
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Dr. Komal Patil-Sisodia: Yeah,
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Dr. Ali Novitsky: and I have a
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Dr. Komal Patil-Sisodia: feel so strong, right?
9:45
Dr. Komal Patil-Sisodia: Like I'm almost as strong as my mom.
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Dr. Ali Novitsky: Well, it gets better.
9:48
Dr. Ali Novitsky: Yeah, it's better.
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Dr. Ali Novitsky: So her younger sister has a different type.
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Dr. Ali Novitsky: Her younger sister is a little bit more petite.
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Dr. Ali Novitsky: And, you know, she's more of my older daughter.
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Dr. Ali Novitsky: So Betsy, that's her name.
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Dr. Ali Novitsky: She's, um, she's very, uh, You know, um, introverted, very sweet, very kind.
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Dr. Ali Novitsky: And then the younger one, Charlotte is very outgoing and very spicy.
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Dr. Ali Novitsky: She will be the CEO of a fortune 500 company.
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Dr. Komal Patil-Sisodia: I love that.
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Dr. Ali Novitsky: All sorts.
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Dr. Ali Novitsky: She has no problem telling her sister that she's she'll say things that are not okay.
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Dr. Ali Novitsky: And that we correct right away.
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Dr. Ali Novitsky: Okay.
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Dr. Ali Novitsky: So Betsy says, Hey, Charlotte, you should go get on the in body scale.
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Dr. Ali Novitsky: I'd love to see your muscle mass.
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Dr. Ali Novitsky: So the little one says, sure, thinking that, you know, she's going to rock up.
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Dr. Ali Novitsky: She gets on there and.
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Dr. Ali Novitsky: It's funny because, you know, she's half her weight.
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Dr. Ali Novitsky: So she has half her muscle mass, which proportionately that would be fine.
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Dr. Ali Novitsky: However, my older one has actually a pretty, pretty nice body fat percentage.
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Dr. Ali Novitsky: She has a nice body composition and it actually was like stellar compared to.
10:58
Dr. Ali Novitsky: And so my older daughter says, Oh yeah, well look like I have a very.
11:06
Dr. Ali Novitsky: like excellent body composition.
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Dr. Ali Novitsky: So in other words, somebody picked on her and she was able to turn it around and say, Oh yeah, we'll look at my body composition.
11:18
Dr. Komal Patil-Sisodia: That's amazing, right?
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Dr. Komal Patil-Sisodia: Like she knows what the priority is.
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Dr. Komal Patil-Sisodia: The priority is not the weight, the total weight on the scale.
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Dr. Komal Patil-Sisodia: It's how is my body composed and is that keeping me healthy?
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Dr. Komal Patil-Sisodia: And that's the message, right?
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Dr. Komal Patil-Sisodia: That's the beauty of the message and that you broke the cycle and she has that at 12 is such a beautiful thing to me.
11:38
Dr. Ali Novitsky: Yes.
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Dr. Ali Novitsky: And like, when I think about all the pain that I went through, because my weight was a hyper focus in my life for the first 20 years, basically.
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Dr. Ali Novitsky: That was a gift because I needed to have that trauma.
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Dr. Ali Novitsky: It really was.
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Dr. Ali Novitsky: I mean, I've been in there before at the whole bit, but That had to happen to me so I could end the cycle.
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Dr. Ali Novitsky: And I think that the more of us that can end the cycle, it will create a whole new reality for our younger girls.
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Dr. Komal Patil-Sisodia: Absolutely.
12:10
Dr. Komal Patil-Sisodia: Absolutely.
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Dr. Komal Patil-Sisodia: Right.
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Dr. Komal Patil-Sisodia: This is the shifting of that narrative away from from weight.
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Dr. Komal Patil-Sisodia: And I don't know who's you who said this to me.
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Dr. Komal Patil-Sisodia: I'm like 99 percent sure it was, but you were like, the weight is neutral.
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Dr. Komal Patil-Sisodia: It is your gravitational pull on the earth at this moment in time.
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Dr. Komal Patil-Sisodia: And that's it.
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Dr. Komal Patil-Sisodia: It's a neutral number.
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Dr. Komal Patil-Sisodia: And that to me was such a shocking concept because it had also for a lot of my life been a hyper focus.
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Dr. Komal Patil-Sisodia: My two sisters are very petite.
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Dr. Komal Patil-Sisodia: And I have never been petite.
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Dr. Komal Patil-Sisodia: That was always my bar for comparison was I should be like them, right?
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Dr. Komal Patil-Sisodia: So it's a different thing.
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Dr. Komal Patil-Sisodia: I didn't have sports in my life.
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Dr. Komal Patil-Sisodia: But I had these two younger sisters that I kept comparing myself to, right?
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Dr. Komal Patil-Sisodia: And they are lovely, wonderful human beings.
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Dr. Komal Patil-Sisodia: And they never at any point made me feel like My weight was a hindrance, but it's something that you tell yourself, right?
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Dr. Komal Patil-Sisodia: Because it's a natural human tendency to, to compare.
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Dr. Komal Patil-Sisodia: I love the, the taking weight and making it a neutral number was A concept that really saved me.
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Dr. Komal Patil-Sisodia: I'd love for you to talk about that and the thought work that you preach around getting to a place where you're separating your emotions.
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Dr. Komal Patil-Sisodia: You're also a certified life coach.
13:25
Dr. Komal Patil-Sisodia: I forgot to mention that.
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Dr. Komal Patil-Sisodia: I know that you're well versed in that.
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Dr. Ali Novitsky: Yeah.
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Dr. Ali Novitsky: So really it comes down to giving yourself a whole lot of compassion and space as you work through neutralizing.
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Dr. Ali Novitsky: The number as best you can.
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Dr. Ali Novitsky: I don't want to say neutralizing it completely because I think that we also have to validate that we're probably always going to have a number on our mind.
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Dr. Ali Novitsky: Number you have in your mind is a number that one day years and years and years ago, you decided it was the right number for you.
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Dr. Komal Patil-Sisodia: And
13:55
Dr. Ali Novitsky: so that's ingrained.
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Dr. Ali Novitsky: And so we can't just kind of scoot past that and say, okay, and now we're going to neutralize the number because then people feel bad when they can't neutralize the number.
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Dr. Ali Novitsky: So what I like to say is the idea that.
14:08
Dr. Ali Novitsky: If you are anybody who has ever struggled at all with your weight, it's going to be very difficult for you to fit on the normal BMI chart.
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Dr. Ali Novitsky: Because most likely, if you were heavier than your friends, you have a component of mesomorph in your body.
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Dr. Ali Novitsky: Most likely you are a mesoendo combination if you've ever struggled with your weight.
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Dr. Ali Novitsky: And that's the most common body type.
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Dr. Ali Novitsky: With that being said, we have to realize that, the normal weight curve as seen on the BMI is not at all accurate.
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Dr. Ali Novitsky: It was created by a mathematician and essentially doesn't take into account ethnicity, gender, nothing, right.
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Dr. Ali Novitsky: So, or body type, it does.
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Dr. Ali Novitsky: And that's the most important thing is the body type.
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Dr. Ali Novitsky: And so the idea is that, um, The number that we have when we step on a scale, it's not, it's not the scale we don't like.
14:58
Dr. Ali Novitsky: It's not the number we don't like.
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Dr. Ali Novitsky: It's our thought about that number.
15:01
Dr. Komal Patil-Sisodia: Right.
15:02
Dr. Ali Novitsky: Right.
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Dr. Ali Novitsky: So if, um, Kate Moss weighed 200 pounds, And Kate Moss was a supermodel that everybody talked about, right?
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Dr. Ali Novitsky: Then, then that would be the number, right?
15:14
Dr. Ali Novitsky: That would be okay, right?
15:15
Dr. Ali Novitsky: But that's, that's not, and that's not what's promoted in society or at one point was not.
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Dr. Ali Novitsky: Um, and so it's this idea of saying the number that you're seeing is making you feel a certain way because you have a thought about it.
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Dr. Ali Novitsky: So what we have to try and do is to re script the thought about it.
15:34
Dr. Komal Patil-Sisodia: Okay.
15:34
Dr. Ali Novitsky: And so one of the things that I've seen a lot of is now that I do so much body composition work and I use the in body scale, many women are seeing that when they're losing a significant amount of weight, they're losing muscle.
15:46
Dr. Ali Novitsky: Okay.
15:47
Dr. Ali Novitsky: So now what has happened in my groups is when people lose weight, they actually aren't like, yes.
15:54
Dr. Ali Novitsky: They're like, okay, I think this happened to you too, even
15:57
Dr. Komal Patil-Sisodia: actually mine was the reverse.
15:59
Dr. Komal Patil-Sisodia: I went up two pounds and I was pissed.
16:01
Dr. Komal Patil-Sisodia: And then we did the body comp and I was, I saw that I gained eight pounds of muscle and lost six pounds of fat.
16:07
Dr. Komal Patil-Sisodia: Right.
16:07
Dr. Komal Patil-Sisodia: That's it.
16:08
Dr. Komal Patil-Sisodia: That's it.
16:08
Dr. Komal Patil-Sisodia: Yeah.
16:09
Dr. Komal Patil-Sisodia: So it was, it was the reverse, but yes, it is.
16:12
Dr. Komal Patil-Sisodia: It is one of those things where when I had that realization, I was like, Oh, thank God I gained muscle.
16:16
Dr. Komal Patil-Sisodia: Right.
16:17
Dr. Komal Patil-Sisodia: It wasn't, it really reshifted.
16:19
Dr. Komal Patil-Sisodia: And that two pounds that I was hating was like, Oh no, I'm stronger now.
16:24
Dr. Ali Novitsky: Absolutely.
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Dr. Ali Novitsky: Um, so I record all the workouts that I put out into the world.
16:29
Dr. Ali Novitsky: With that being said, my activity level is pretty high.
16:32
Dr. Ali Novitsky: If I'm not meeting my protein needs, I have the potential to lose muscle.
16:36
Dr. Ali Novitsky: Don't want to do that.
16:38
Dr. Ali Novitsky: Um, cause I can't keep up with my workouts if I'm getting weaker.
16:41
Dr. Ali Novitsky: Let's be honest.
16:42
Dr. Ali Novitsky: So for me now.
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Dr. Ali Novitsky: If my weight goes down, I know I start to kind of like, that's not as good as if it goes up.
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Dr. Ali Novitsky: If it goes up, I know my, my muscle mass is higher.
16:53
Dr. Ali Novitsky: And so it's one of those things where again, it's reversed now for me too, but that took 30 plus years to get to that point.
17:01
Dr. Ali Novitsky: So I think it's a lot of grace for realizing that of course, you're going to have thoughts about the number.
17:06
Dr. Ali Novitsky: Of course you are.
17:08
Dr. Ali Novitsky: And are we really going to let a plastic device dictate how the rest of our day goes.
17:16
Dr. Komal Patil-Sisodia: Well, theoretically, no.
17:19
Dr. Komal Patil-Sisodia: Emotionally, that's a different thing sometimes, right?
17:21
Dr. Komal Patil-Sisodia: And that's where that thought work comes in.
17:24
Dr. Komal Patil-Sisodia: So you talked a bit about different body types, and how that doesn't necessarily correlate to BMI.
17:29
Dr. Komal Patil-Sisodia: Can you talk a little bit about endomorph, ectomorph, mesomorph?
17:33
Dr. Komal Patil-Sisodia: Until I did one of your programs, I hadn't really heard that term and it really opened my eyes to understanding What my body was and what my tendencies were.
17:43
Dr. Ali Novitsky: So I, absolutely, I love, this is one of my favorite things to talk about.
17:48
Dr. Ali Novitsky: So the reason why I talk about it is because I really believe giving people more data, more info, giving them more insight into who they actually are.
17:56
Dr. Ali Novitsky: So that's why I'm a big fan of also looking at genetics.
17:59
Dr. Ali Novitsky: But body types are called somatotypes.
18:01
Dr. Ali Novitsky: By the way, this is science.
18:03
Dr. Ali Novitsky: So I actually had somebody ask me recently, do you have a paper to back this?
18:07
Dr. Ali Novitsky: And I'm like, well, nobody has.
18:08
Dr. Ali Novitsky: Studying.
18:10
Dr. Ali Novitsky: Yeah.
18:10
Dr. Ali Novitsky: Like, you know, like the specific things.
18:12
Dr. Ali Novitsky: But the funny thing is for me, I'm telling you my journey of difficult times.
18:18
Dr. Ali Novitsky: has given me a lifetime of experience.
18:21
Dr. Komal Patil-Sisodia: Yeah.
18:21
Dr. Ali Novitsky: Body types.
18:22
Dr. Ali Novitsky: Okay.
18:22
Dr. Ali Novitsky: There's three main body types.
18:25
Dr. Ali Novitsky: I will say most of us are a combination of two, if not all three.
18:29
Dr. Ali Novitsky: And so the three body types or somatotypes first is ectomorph.
18:33
Dr. Ali Novitsky: And the first question I asked somebody, I can usually look at somebody right away and tell if they're ectomorph, right?
18:38
Dr. Ali Novitsky: So.
18:39
Dr. Ali Novitsky: The first question I asked, though, is what were you like as a kid?
18:41
Dr. Ali Novitsky: They're going to tell you that they were really, really thin.
18:43
Dr. Ali Novitsky: They could eat whatever they wanted.
18:44
Dr. Ali Novitsky: In fact, their weight wasn't a problem.
18:46
Dr. Ali Novitsky: I personally am seeing them now because they've lost muscle mass and they've gained body fat and their metabolism is crap.
18:53
Dr. Ali Novitsky: And they, for the first time in their life have to actually figure out how to gain muscle.
18:58
Dr. Ali Novitsky: Yes.
18:59
Dr. Ali Novitsky: Usually longer, thinner structure less muscle density.
19:05
Dr. Ali Novitsky: Yeah.
19:05
Dr. Ali Novitsky: Longer limbs.
19:07
Dr. Ali Novitsky: Typically really good at endurance type sports and athletics.
19:11
Dr. Ali Novitsky: You're going to know right away it's, it's, you're going to ask the kid who didn't gain weight, the kid who was a smaller kid.
19:16
Dr. Ali Novitsky: Mesomorph is your more muscular body type.
19:19
Dr. Ali Novitsky: So if you ask about their childhood, they'll say, well, I wasn't thin.
19:22
Dr. Ali Novitsky: I wasn't overweight.
19:23
Dr. Ali Novitsky: I was really good at sports.
19:24
Dr. Ali Novitsky: I was like solid.
19:25
Dr. Ali Novitsky: Yeah.
19:25
Dr. Komal Patil-Sisodia: Yeah.
19:25
Dr. Ali Novitsky: Um, and so it's gonna be, you know, well muscled individual meaning.
19:31
Dr. Ali Novitsky: It's kind of that kid you look at where, you know, you know, they're there.
19:36
Dr. Ali Novitsky: They look like they're the right size for them, but they have substance to them.
19:40
Dr. Ali Novitsky: Yeah.
19:41
Dr. Ali Novitsky: Like you can see some muscle tone.
19:42
Dr. Ali Novitsky: You can see, um, that usually more of an hourglass or more of a rectangular shape, right?
19:48
Dr. Ali Novitsky: Um, every, they gain weight and lose weight easily.
19:51
Dr. Ali Novitsky: Like either way they can gain, they can lose.
19:54
Dr. Ali Novitsky: Ectomorphs, by the way, sorry, I should say that's the naturally thin body type have a more difficult time gaining weight and definitely gaining muscle, even as they get older.
20:02
Dr. Ali Novitsky: And then endomorph is a body type that's going to carry a little bit of additional body fat.
20:07
Dr. Ali Novitsky: That's the kid who is eating everything that their peers are eating.
20:11
Dr. Ali Novitsky: And they have more body fat or they have a stronger appetite.
20:15
Dr. Ali Novitsky: A lot of times, endomorphs have a stronger appetite.
20:18
Dr. Ali Novitsky: Okay.
20:18
Dr. Ali Novitsky: And, and so it's just one of those things where from an early age, they would consider themselves overweight and people have told them they're overweight.
20:26
Dr. Ali Novitsky: And so there's no body type that's better than the other.
20:28
Dr. Ali Novitsky: Most are a combination.
20:30
Dr. Ali Novitsky: The most common type is a mesoendo combination.
20:33
Dr. Ali Novitsky: So muscular and also can gain some body fat, but there's also ectoendo combinations, which is interesting.
20:39
Dr. Ali Novitsky: Yeah.
20:39
Dr. Ali Novitsky: And people are like, what?
20:40
Dr. Ali Novitsky: You can be both.
20:41
Dr. Ali Novitsky: Yes, you can.
20:42
Dr. Ali Novitsky: And actually, I think that's the hardest body type to work with.
20:45
Dr. Ali Novitsky: Because essentially what we're saying is that you have lower muscle mass and the tendency to gain body fat.
20:50
Dr. Komal Patil-Sisodia: Yeah.
20:50
Dr. Komal Patil-Sisodia: And that, and that's hard because we know that your muscle mass is what drives your basal metabolic rate, right?
20:56
Dr. Komal Patil-Sisodia: So if you can't put on muscle, you have a hard time.
20:59
Dr. Komal Patil-Sisodia: actually upping your rate to burn the fat.
21:01
Dr. Ali Novitsky: And that's what we see with, and that's hard because I will tell you, like, if you have somebody who's ectomorph, endomorph, their whole life, they haven't really had to worry at all about what they're eating.
21:12
Dr. Ali Novitsky: They, they stayed healthy.
21:14
Dr. Ali Novitsky: They didn't, you know, they didn't struggle by societal norms.
21:18
Dr. Ali Novitsky: They were out of the limelight.
21:19
Dr. Ali Novitsky: Nobody said anything.
21:20
Dr. Ali Novitsky: And then all of a sudden, bam.
21:22
Dr. Ali Novitsky: And because they don't have the tools to know, typically, I'm not saying this is everyone, but this is what I typically see.
21:28
Dr. Ali Novitsky: They don't even know where to start because they're like, well, I never had a strength train.
21:31
Dr. Ali Novitsky: I never did strength training because also they might say, well, it wasn't, I don't feel like I'm a strong person, so I was embarrassed to go to the gym because I didn't, I wasn't as strong as everybody else.
21:41
Dr. Ali Novitsky: So they've avoided the strength training.
21:43
Dr. Ali Novitsky: Whereas mesomorphs are typically.
21:44
Dr. Ali Novitsky: Good at lifting weights, so you're going to see them lift weights more because what do humans do?
21:49
Dr. Ali Novitsky: Humans do things that they're good at.
21:51
Dr. Komal Patil-Sisodia: That makes sense, right?
21:52
Dr. Komal Patil-Sisodia: Who wants to do something they're going to feel like they're failing at, right?
21:56
Dr. Komal Patil-Sisodia: Yeah.
21:57
Dr. Komal Patil-Sisodia: Oh, interesting.
21:58
Dr. Komal Patil-Sisodia: Okay.
21:59
Dr. Komal Patil-Sisodia: Now that we're in that perimenopausal age bracket, like you said, you're, you're keeping an eye on your body composition.
22:05
Dr. Komal Patil-Sisodia: Yes.
22:05
Dr. Komal Patil-Sisodia: We know that.
22:06
Dr. Komal Patil-Sisodia: muscle mass is going down as we lose our estrogen, our ability to hold onto that muscle makes it harder.
22:13
Dr. Komal Patil-Sisodia: So I can see how for, the active morph body type that becomes even harder in the perimenopause age.
22:18
Dr. Komal Patil-Sisodia: It becomes harder for all three body types, right?
22:20
Dr. Komal Patil-Sisodia: And so this is where I think.
22:23
Dr. Komal Patil-Sisodia: Yeah.
22:23
Dr. Komal Patil-Sisodia: That, your focus to nutrition as well as building muscle has been really helpful to a lot of women in this age range.
22:32
Dr. Komal Patil-Sisodia: So I'd love for you to talk about your approach to nutrition and then your approach to the strength training workouts.
22:38
Dr. Ali Novitsky: Yeah, that's great.
22:40
Dr. Ali Novitsky: So nutrition, here's the thing about it.
22:43
Dr. Ali Novitsky: If we were in a glass bubble and we didn't have any thoughts or emotions, it'd be so easy.
22:48
Dr. Ali Novitsky: I'd say, here's your macros, go do it.
22:52
Dr. Ali Novitsky: Humans are complex, so it doesn't work that way.
22:54
Dr. Ali Novitsky: So we have to be able to provide different strategies based on a person's background history and also what they're willing to do right now.
23:03
Dr. Ali Novitsky: Yes.
23:04
Dr. Ali Novitsky: So when I approach nutrition, I approach it three different ways.
23:06
Dr. Ali Novitsky: So I might approach it intuitively.
23:09
Dr. Ali Novitsky: Intuitively means your body tells you what it needs and you honor it.
23:13
Dr. Ali Novitsky: Okay.
23:13
Dr. Ali Novitsky: So people probably are thinking, well, how the heck do you actually do this that way?
23:18
Dr. Ali Novitsky: Okay.
23:19
Dr. Ali Novitsky: Because I have some stipulations.
23:20
Dr. Ali Novitsky: Okay.
23:20
Dr. Ali Novitsky: So it's intuitive eating.
23:22
Dr. Ali Novitsky: What I say is if we reduce added sugar and we make sure we're getting adequate protein, your body will tell you to eat good stuff as well.
23:31
Dr. Ali Novitsky: It just will.
23:31
Dr. Ali Novitsky: So you're tricking it to intuitively eat well, but it'll work.
23:36
Dr. Ali Novitsky: Okay.
23:37
Dr. Ali Novitsky: I love intuitive eating for those who have history of eating disorders.
23:42
Dr. Ali Novitsky: Those who have body dysmorphia, those who really need to curate the relationship between their body and food.
23:48
Dr. Ali Novitsky: They have way too many food rules.
23:49
Dr. Ali Novitsky: I can't take somebody with food rules and give them macros.
23:52
Dr. Ali Novitsky: It's not going to work.
23:54
Dr. Ali Novitsky: So much of this is mindset.
23:56
Dr. Ali Novitsky: Okay.
23:56
Dr. Ali Novitsky: Like I said, stipulation is you have to hit the protein goal.
23:59
Dr. Ali Novitsky: Cutting the added sugar is going to be key.
24:02
Dr. Ali Novitsky: Okay.
24:02
Dr. Ali Novitsky: Mindful Macros is my trademark program.
24:04
Dr. Ali Novitsky: So you know it.
24:06
Dr. Ali Novitsky: Very well, like the back of your hand, so essentially mindful macros developed because for years I myself, calculated macros did all the thing I figured out what works, right?
24:15
Dr. Ali Novitsky: So it's a balanced approach to nutrition.
24:17
Dr. Ali Novitsky: So it's moderate protein, moderate fat, little bit lower on the carbohydrate end.
24:22
Dr. Ali Novitsky: So it's good for people that might have PCOS, insulin resistant you know, off the get go that this might be you.
24:29
Dr. Ali Novitsky: Yup.
24:29
Dr. Ali Novitsky: The thing I love about mindful macros is that it typically puts people in a very slight deficit.
24:36
Dr. Ali Novitsky: It helps them to maintain muscle mass, if not gain a little bit of muscle mass, but it also allows them to lose body fat.
24:42
Dr. Ali Novitsky: So I typically say you can't gain muscle and lose body fat at the same time, unless your nutrition is so like you're hitting the sweet spot.
24:51
Dr. Ali Novitsky: Right.
24:52
Dr. Ali Novitsky: And I feel like mindful macros hits the sweet spot.
24:55
Dr. Ali Novitsky: So people and you have great success with mindful macros.
24:58
Dr. Ali Novitsky: I mean, the beautiful thing about it is I say, don't expect your results overnight though.
25:02
Dr. Komal Patil-Sisodia: When I was going through that program with you, I had early success with it, but then I hit a point where I got a little complacent and I thought that I was doing things right.
25:12
Dr. Komal Patil-Sisodia: And we talked about for me at that point, measuring and doing the actual macro counting component of it.
25:18
Dr. Komal Patil-Sisodia: And that I think having the mindful macros beforehand and knowing.
25:23
Dr. Komal Patil-Sisodia: that I could trust myself was really key.
25:26
Dr. Komal Patil-Sisodia: But then using just the macros to dial it in for two weeks.
25:30
Dr. Komal Patil-Sisodia: I don't think we did it longer than two weeks because then I'm type A, most physicians are, and then I was going to get into this like very narrow thing of counting everything and weighing every single thing.
25:42
Dr. Komal Patil-Sisodia: So I just used it as a reset to then get back on that.
25:45
Dr. Komal Patil-Sisodia: been, it's been life changing.
25:47
Dr. Komal Patil-Sisodia: It's very freeing to know that you can go somewhere and eyeball your plate and know, okay, well, this is a moderate amount of protein.
25:56
Dr. Komal Patil-Sisodia: This is a moderate amount of fat on my plate.
25:59
Dr. Komal Patil-Sisodia: Here's the carb component.
26:00
Dr. Komal Patil-Sisodia: I'm going to eat these other things first.
26:02
Dr. Komal Patil-Sisodia: It really helps you plan and learn to trust your body.
26:05
Dr. Komal Patil-Sisodia: And that's what I've really loved about the program because it does focus on thought work, and not putting emotions onto your plate.
26:12
Dr. Komal Patil-Sisodia: For me, that's what it was.
26:13
Dr. Komal Patil-Sisodia: I would look at these things and I would feel anxiety.
26:16
Dr. Komal Patil-Sisodia: Well, I really want to eat the carbs, and it was just like this turmoil in your brain, but then you look at it in a very neutral way and say, okay, I know for my body I need to focus on that protein first.
26:28
Dr. Komal Patil-Sisodia: It's been a great tool that I actually talk to my patients about.
26:32
Dr. Komal Patil-Sisodia: in diabetes and P.
26:34
Dr. Komal Patil-Sisodia: C.
26:34
Dr. Komal Patil-Sisodia: O.
26:34
Dr. Komal Patil-Sisodia: S.
26:34
Dr. Komal Patil-Sisodia: People are insulin resistant and blood sugars will go up if you eat the carbs first and method.
26:42
Dr. Komal Patil-Sisodia: Takes into account, I don't know if you meant it or not, but food pairing, right?
26:46
Dr. Komal Patil-Sisodia: There is data that shows that if you're eating protein, fat fiber first as part of your meal and then eating the carbs, your blood sugar doesn't spike up as high, right?
26:57
Dr. Komal Patil-Sisodia: And you also eat less carbs.
26:59
Dr. Komal Patil-Sisodia: I have a patient of mine who she and her husband have diabetes and she was in my office one day and saying, gosh, we have the same dinner and my sugar went up and his didn't and I'm so mad.
27:12
Dr. Komal Patil-Sisodia: I don't understand.
27:13
Dr. Komal Patil-Sisodia: And I said what'd you guys have for dinner?
27:15
Dr. Komal Patil-Sisodia: And she said, oh, well, you know, we had steak and potatoes and I said, okay, so what did your, what did you eat first?
27:20
Dr. Komal Patil-Sisodia: And she said the potatoes, obviously.
27:22
Dr. Komal Patil-Sisodia: And I said what did your husband eat first?
27:24
Dr. Komal Patil-Sisodia: She said he ate his steak first.
27:25
Dr. Komal Patil-Sisodia: I said, and that's it, right?
27:27
Dr. Komal Patil-Sisodia: The steak has protein and fat.
27:29
Dr. Komal Patil-Sisodia: The potatoes are, you know, super starchy.
27:32
Dr. Komal Patil-Sisodia: So if you're eating the starch first and then the fat and protein from the steak later, your sugar is going to start spiking before you have that stuff that's going to blunt the response.
27:42
Dr. Komal Patil-Sisodia: So it was actually a really great real time experience.
27:45
Dr. Komal Patil-Sisodia: And that's what I really love about your focus on protein.
27:48
Dr. Ali Novitsky: I love that.
27:49
Dr. Ali Novitsky: And then with mindful macros, right?
27:51
Dr. Ali Novitsky: So it's pretty straightforward, but basically I use the protein recommendation based on somebody's height for the most part.
27:58
Dr. Ali Novitsky: And then I take into account their goal and then from there we build the plate around it.
28:02
Dr. Ali Novitsky: But I agree.
28:03
Dr. Ali Novitsky: And I love that because I don't count veggies, non starchy veggies.
28:06
Dr. Ali Novitsky: I don't count non starchy veggies.
28:08
Dr. Ali Novitsky: And I do that on purpose because if people can eat The protein, the non starchy veggies and some fat, like you mentioned first, and then round it out with whatever complex carb that's about, about the cup tan size, they're probably not going to need the full amount of that, or they can have the full amount of that.
28:26
Dr. Ali Novitsky: But as you mentioned, it just really helps.
28:28
Dr. Ali Novitsky: So it's all about the blood sugar control.
28:31
Dr. Ali Novitsky: And so it's super useful that way, but then what you just mentioned too, like macro calculation.
28:36
Dr. Ali Novitsky: It's super useful.
28:36
Dr. Ali Novitsky: It's super useful.
28:37
Dr. Ali Novitsky: Every time somebody comes in to work with me, the first thing we do is a nutrition audit.
28:41
Dr. Ali Novitsky: And this has been really useful for individuals on GOP when agonists, because a lot of them come to me because they're telling me they're non responders and you're not a, not, no, I've never, I've not seen that actually.
28:53
Dr. Ali Novitsky: Yeah.
28:54
Dr. Ali Novitsky: And so they come in and they do the audit and I'm like, okay, so do you think, are you a non responder or are you not in a deficit?
29:01
Dr. Ali Novitsky: And they're like, okay, I get your point.
29:03
Dr. Ali Novitsky: And I have to tell you, so this is the first, and you're involved you're coaching and working in the GLP one group that I have going on.
29:11
Dr. Ali Novitsky: What I couldn't believe the results this month.
29:13
Dr. Ali Novitsky: People were gaining two pounds of muscle and losing seven pounds of body fat just by literally shifting.
29:20
Dr. Ali Novitsky: their protein just by shifting what I told them with one simple recommendation and we're getting these results.
29:26
Dr. Komal Patil-Sisodia: That's a testament to this focus on, eating the right macros.
29:32
Dr. Komal Patil-Sisodia: One of the things that I've seen with using GLP 1s in my practice is that the appetite suppression is a double edged sword.
29:40
Dr. Komal Patil-Sisodia: Reducing the food noise is great, but As humans, and I think Dr.
29:46
Dr. Komal Patil-Sisodia: Palin and your program says this as well, we're geared towards eating what we like.
29:51
Dr. Komal Patil-Sisodia: And if our appetite's down, we're going to reach for the things that we enjoy because we know we're going to eat less.
29:56
Dr. Komal Patil-Sisodia: Well, that tends to be carbs for a lot of people, right?
29:59
Dr. Komal Patil-Sisodia: And so just shifting and knowing that even though your appetite is down from some of these medications that people are using for weight loss, you still need to eat the protein, or you're not necessarily going to respond.
30:10
Dr. Komal Patil-Sisodia: You're going to lose your muscle mass.
30:12
Dr. Ali Novitsky: Absolutely.
30:13
Dr. Ali Novitsky: And in fact, I bumped a couple of people's calories up.
30:15
Dr. Ali Novitsky: I said, listen, you need to eat weight.
30:18
Dr. Ali Novitsky: I'm sorry, but you need to hit this.
30:20
Dr. Ali Novitsky: And they did.
30:20
Dr. Ali Novitsky: And they lost.
30:22
Dr. Ali Novitsky: They couldn't believe it.
30:23
Dr. Ali Novitsky: They'd been stalled.
30:24
Dr. Ali Novitsky: And then, but we bumped it in protein.
30:26
Dr. Ali Novitsky: So they had, so we did reduce carbs.
30:28
Dr. Ali Novitsky: We bump protein boom.
30:30
Dr. Komal Patil-Sisodia: Yeah.
30:31
Dr. Komal Patil-Sisodia: And it's amazing.
30:33
Dr. Komal Patil-Sisodia: It's one of those things that we as a society have not paid enough attention to At least in a functional way.
30:39
Dr. Komal Patil-Sisodia: There, there are extremes of diets as we both know.
30:42
Dr. Komal Patil-Sisodia: We can rattle them off, but I don't want to give them any more airtime than is necessary.
30:47
Dr. Komal Patil-Sisodia: So we'll just stop there.
30:49
Dr. Komal Patil-Sisodia: There are diets that, propose only protein and fat and like crazy things like that.
30:53
Dr. Komal Patil-Sisodia: You're not fueling your body in a functional way.
30:56
Dr. Komal Patil-Sisodia: You're not going to be able to function on a day to day basis.
30:58
Dr. Komal Patil-Sisodia: And the second you stop doing those very extreme things, All the way comes back and your body composition shifts back to what it was before.
31:06
Dr. Komal Patil-Sisodia: So what I really love about your program is that it's built for longevity and for making it a way of life as opposed to, just a fad for a short period of time.
31:17
Dr. Ali Novitsky: Absolutely, because the name of the game is consistency.
31:20
Dr. Ali Novitsky: And I think that that's the hard thing.
31:22
Dr. Ali Novitsky: I was speaking with somebody yesterday.
31:25
Dr. Ali Novitsky: And they were down on themselves because they lost three pounds of body fat this month.
31:30
Dr. Ali Novitsky: And they really had bigger goals that it was going to be more.
31:34
Dr. Ali Novitsky: And I took out my models.
31:35
Dr. Ali Novitsky: I have my adipose models and I took them out and I'm like, okay, this is what you lost.
31:39
Dr. Ali Novitsky: Do you know how hard your body had to work to lose that?
31:42
Dr. Ali Novitsky: Because when we talk about, Weight loss, right?
31:44
Dr. Ali Novitsky: Typically, there's going to be a weight, a loss of fat loss, and then you level off and then you gain a little bit and then your body's ready to lose again.
31:52
Dr. Ali Novitsky: And so what I said was, well, actually I didn't say this.
31:55
Dr. Ali Novitsky: She picked up on it, brought it up.
31:58
Dr. Ali Novitsky: And so what you're saying is that my body probably wanted to gain, but instead I lost.
32:03
Dr. Ali Novitsky: So it was kind of just fighting itself.
32:06
Dr. Ali Novitsky: I was doing all the right things.
32:07
Dr. Ali Novitsky: So it was less of a loss, but I still lost.
32:09
Dr. Ali Novitsky: I'm like, yes.
32:11
Dr. Ali Novitsky: Like she got it.
32:11
Dr. Ali Novitsky: Like I didn't even have to say that to her and she got it.
32:14
Dr. Ali Novitsky: I'm like, that's, I'm like, that is exactly right.
32:16
Dr. Ali Novitsky: I said, so you might lose no pounds of fat next month.
32:19
Dr. Ali Novitsky: You might lose one, but name of the game is consistency.
32:23
Dr. Ali Novitsky: And then she said, you know what, actually.
32:27
Dr. Ali Novitsky: This is the first time I've been consistent for this long so that I'm actually seeing that things do stall out.
32:32
Dr. Ali Novitsky: That's
32:32
Dr. Komal Patil-Sisodia: amazing.
32:33
Dr. Komal Patil-Sisodia: We get so caught up in when we plateau, right?
32:37
Dr. Komal Patil-Sisodia: Because we think we're failing.
32:39
Dr. Komal Patil-Sisodia: It's our minds are programmed to think we're failing, but when you gain weight, your brain adjusts to that higher body weight, right?
32:44
Dr. Komal Patil-Sisodia: And your brain is like, well, that's, you know, almost normal weight from here on.
32:49
Dr. Komal Patil-Sisodia: And so when you lose, your brain is always trying to take you back up.
32:52
Dr. Komal Patil-Sisodia: So the consistency through the plateau is giving your brain time to accept that new body weight as your baseline.
32:59
Dr. Komal Patil-Sisodia: So I love that that she got that all on her own.
33:02
Dr. Ali Novitsky: She did.
33:03
Dr. Ali Novitsky: I didn't even say anything.
33:04
Dr. Ali Novitsky: I was like, okay, that is exactly right.
33:06
Dr. Ali Novitsky: That is exactly right.
33:07
Dr. Ali Novitsky: And I'm like, how do you feel about it now?
33:09
Dr. Ali Novitsky: She's like, I have to readjust my expectations.
33:11
Dr. Ali Novitsky: I'm like, bingo.
33:12
Dr. Ali Novitsky: Yes, you do.
33:13
Dr. Ali Novitsky: And that's hard to hear, right?
33:14
Dr. Ali Novitsky: Because people, people, when I say people, I'm involved.
33:17
Dr. Ali Novitsky: I'm a human too.
33:18
Dr. Ali Novitsky: But humans think that when we achieve a certain result, all of a sudden our life will be better.
33:22
Dr. Ali Novitsky: We'll be happier.
33:23
Dr. Ali Novitsky: We'll have better relationships.
33:24
Dr. Ali Novitsky: Jobs will be better, more opportunities.
33:26
Dr. Ali Novitsky: And that's just not
33:28
Dr. Komal Patil-Sisodia: necessarily
33:28
Dr. Ali Novitsky: true.
33:29
Dr. Ali Novitsky: And so how do you, so it's always asking yourself, okay, so what do you think that weight loss will bring you?
33:36
Dr. Ali Novitsky: Yeah.
33:36
Dr. Ali Novitsky: I think it'll bring me more connection.
33:38
Dr. Ali Novitsky: Hmm.
33:38
Dr. Ali Novitsky: No, no.
33:39
Dr. Ali Novitsky: How can you get more connection right now in your life right now?
33:42
Dr. Ali Novitsky: How can you get more connection?
33:44
Dr. Ali Novitsky: And if you say it's impossible, I need to have the body of my dreams to do that.
33:48
Dr. Ali Novitsky: We've got some work to do.
33:50
Dr. Ali Novitsky: Like we're not even close.
33:51
Dr. Ali Novitsky: We're not even close.
33:52
Dr. Ali Novitsky: And that's a guaranteed, in my opinion, that is a guaranteed, um, that's going to be a re gain.
34:00
Dr. Ali Novitsky: because that's not a weight loss that is grounded in lifestyle change first.
34:06
Dr. Ali Novitsky: That's basically probably a lot of willpower happening there.
34:09
Dr. Komal Patil-Sisodia: Yeah.
34:10
Dr. Komal Patil-Sisodia: Yeah.
34:10
Dr. Komal Patil-Sisodia: And how do you get people that you work with?
34:12
Dr. Komal Patil-Sisodia: And I know because you, you did this with me, but I'd love for our listeners to hear, how do you get people to start shifting their mindset around what that weight, number looks like, or what this journey should look like And the acceptance, the self acceptance, the self love that you have to have going into this, the self compassion you have to have going into this journey.
34:33
Dr. Ali Novitsky: Yeah, it's such a good question.
34:34
Dr. Ali Novitsky: So I really think it's the principle of two things can be true at once.
34:39
Dr. Ali Novitsky: So it's this idea that, where you are right now, okay, can we agree to agree that you are still a masterpiece and you get to choose to be a work in progress.
34:49
Dr. Ali Novitsky: So it's not resisting against where you are, but it's saying, this is where I am.
34:55
Dr. Ali Novitsky: And I'm committed to finding the tools that's going to help me get into my authentic body.
35:01
Dr. Ali Novitsky: So I like to talk about goals in terms of feeling like you're in your authentic body versus a number.
35:07
Dr. Ali Novitsky: And my opinion of what it feels like to be in your authentic body is when you are able to actually live your life.
35:17
Dr. Ali Novitsky: and you are not consumed 24 7 about how your body looks or how's the clothes gonna fit or you have a vacation coming up, you better cut back.
35:26
Dr. Ali Novitsky: Your life is not consumed about the thoughts related to your body.
35:31
Dr. Ali Novitsky: That is when you're in your authentic body because you're not having to think about it anymore.
35:35
Dr. Ali Novitsky: You are authentically you in your body.
35:37
Dr. Ali Novitsky: And so I say, okay, great.
35:39
Dr. Ali Novitsky: Once you feel that way.
35:40
Dr. Ali Novitsky: And again, the mindset shift is that constant.
35:43
Dr. Ali Novitsky: Acceptance of what is right now, because if we resist against what is right now, that that's going to be a very, very difficult place to generate results from.
35:55
Dr. Komal Patil-Sisodia: Yeah.
35:55
Dr. Komal Patil-Sisodia: I agree.
35:56
Dr. Komal Patil-Sisodia: I know you've had clients who have wanted to get to lower body weights and then had the realization that they're, they were actually comfortable in, in where they were at that exact moment.
36:08
Dr. Komal Patil-Sisodia: That is such a freeing thought.
36:09
Dr. Komal Patil-Sisodia: I can imagine That just makes a lot of the noise go away when you have that realization.
36:14
Dr. Ali Novitsky: Oh, absolutely.
36:15
Dr. Ali Novitsky: When I had a significant weight loss journey, 22, I, I lost a lot of weight and then, I had my second daughter.
36:24
Dr. Ali Novitsky: So she's.
36:25
Dr. Ali Novitsky: nine.
36:26
Dr. Ali Novitsky: Over the past two years, I've lost about 10 pounds and I do attribute it to really the progression of my own work, really the function of my own ability to stay more regulated.
36:39
Dr. Ali Novitsky: Also not holding myself back.
36:42
Dr. Ali Novitsky: So I had this fear, this is a little bit interesting, but I had this fear of being too lean.
36:49
Dr. Ali Novitsky: Yeah.
36:50
Dr. Ali Novitsky: So after I lost the weight, I was thinking, well, I don't want people to work with me and not see me as strong.
36:57
Dr. Ali Novitsky: Like I was like, I still, you see how it can go both.
37:01
Dr. Ali Novitsky: I bring it up because even if somebody has an ectomorph naturally thin body type, they're not immune.
37:06
Dr. Komal Patil-Sisodia: Right.
37:07
Dr. Ali Novitsky: So I noticed when I lost about 10 pounds and again, my body composition is what I go with.
37:11
Dr. Ali Novitsky: So, and again, I'm very dense, so I weigh more than what people would guess.
37:15
Dr. Ali Novitsky: But I have high muscle mass, right?
37:17
Dr. Ali Novitsky: Because that is what I work on all day long, not all day long, but that's what I work on.
37:22
Dr. Ali Novitsky: Yeah.
37:23
Dr. Ali Novitsky: Um, and so I actually had friends that were asking me if I was okay.
37:28
Dr. Ali Novitsky: And so it gave me thoughts about, um, okay, well, am I okay now?
37:35
Dr. Ali Novitsky: So it was the other, I got to experience the other end of the spectrum where I had to then accept my body again in a different way.
37:43
Dr. Komal Patil-Sisodia: Oh, that's so interesting.
37:44
Dr. Ali Novitsky: Yeah.
37:45
Dr. Ali Novitsky: And then I'm now in a place where I'm like, no, like I literally have, Pretty much the same muscle mass I had 50 pounds heavier at, at whatever.
37:56
Dr. Ali Novitsky: I don't even really know what I weigh right now, but like whatever, wherever I am, my clothes fit fine.
38:00
Dr. Ali Novitsky: And I feel younger, I feel more energetic.
38:05
Dr. Ali Novitsky: I feel like I am in my authentic body.
38:07
Dr. Ali Novitsky: I don't, my thoughts are not at all consumed about how I look now.
38:11
Dr. Ali Novitsky: If people make a comment or if I see a picture, I'm just like, whatever.
38:15
Dr. Ali Novitsky: I don't even, it doesn't even affect me, but that took 30 plus years.
38:19
Dr. Komal Patil-Sisodia: Yeah, it's a it's a long journey.
38:21
Dr. Komal Patil-Sisodia: It's a long journey as daily intentional work, right?
38:24
Dr. Komal Patil-Sisodia: Your point about us having these almost like these end point thoughts, I'm going to get to x weight, and then everything in my life is going to change and I'm going to be okay.
38:34
Dr. Komal Patil-Sisodia: That's not the way life works, right?
38:35
Dr. Komal Patil-Sisodia: You'll reach that point and think, Oh, gosh, now what?
38:39
Dr. Komal Patil-Sisodia: Right.
38:40
Dr. Komal Patil-Sisodia: It's almost like when you reach the end of college and you're like, Oh my gosh, now I have to find a job.
38:45
Dr. Komal Patil-Sisodia: And then you get the job of your, your dreams and you're like, wait, I'm still not still not there yet.
38:50
Dr. Komal Patil-Sisodia: Still not feeling in my state of flow or whatever it is you want to call it where you're at peace with yourself.
38:57
Dr. Komal Patil-Sisodia: So
38:59
Dr. Ali Novitsky: absolutely.
39:00
Dr. Ali Novitsky: I have a, I have somebody I work with and she achieved her authentic body goal.
39:05
Dr. Ali Novitsky: Right.
39:05
Dr. Ali Novitsky: And the number was about where she thought it'd be.
39:09
Dr. Ali Novitsky: But she, that didn't matter.
39:10
Dr. Ali Novitsky: She was really, and she said to me, I don't know what my goal is now.
39:14
Dr. Ali Novitsky: My whole life I've been trying to lose weight and now I'm here and I didn't get this big celebration party with unicorns popping out everywhere.
39:22
Dr. Ali Novitsky: I'm like, yeah, I know.
39:23
Dr. Ali Novitsky: Isn't that funny?
39:23
Dr. Ali Novitsky: We all think it's going to happen and it doesn't.
39:25
Dr. Ali Novitsky: She's like, yeah, so what do we do now?
39:27
Dr. Ali Novitsky: And I said, what do you want to do now?
39:28
Dr. Ali Novitsky: She goes, I think I'd like to focus on just being as fit as possible.
39:33
Dr. Ali Novitsky: And that's been her goal for years now.
39:34
Dr. Ali Novitsky: And she's maintained every bit of her loss.
39:37
Dr. Ali Novitsky: Her focus isn't on loss anymore.
39:40
Dr. Ali Novitsky: It's on gain.
39:41
Dr. Ali Novitsky: Like, how do I gain life?
39:42
Dr. Ali Novitsky: How do I live my life to the fullest?
39:45
Dr. Ali Novitsky: So I think there was a study, but the amount of time women think, spend thinking about their body is years.
39:52
Dr. Ali Novitsky: It actually turns out to be years.
39:54
Dr. Ali Novitsky: So when we can do the lifestyle parameters to optimize the most authentic version of us, which by the way, is going to look different for everyone.
40:03
Dr. Ali Novitsky: And it's all about staying in our own lane.
40:06
Dr. Ali Novitsky: You will gain years back of your life just because you're no longer spending years stressing over your body.
40:12
Dr. Komal Patil-Sisodia: It's interesting because I think that that journey also shifts as our hormones are shifting, right?
40:17
Dr. Komal Patil-Sisodia: Like what's true at 20 is not going to be true at 30 is not going to be true at 40 is not going to be true at 50 and beyond, right?
40:23
Dr. Komal Patil-Sisodia: We're going to go through these different evolutions.
40:25
Dr. Komal Patil-Sisodia: And as, as humans, that's just, I think, our natural state of being, right.
40:29
Dr. Komal Patil-Sisodia: But we have such a hard time accepting that because of all of the noise that's around us.
40:35
Dr. Komal Patil-Sisodia: Absolutely.
40:36
Dr. Komal Patil-Sisodia: So let's talk about your muscles and mindset program.
40:39
Dr. Komal Patil-Sisodia: I really love this concept because I shared that when I started one of your programs, and I was just devastated that I couldn't do the workouts because I saw that as my only key to getting what I wanted.
40:51
Dr. Komal Patil-Sisodia: And even now that I've been doing the workouts and things like that, it took me a few years after to realize it didn't have to be a Perfect 30 plus minute workout every single time, right?
41:03
Dr. Komal Patil-Sisodia: So I really love your new program because it pushes back on that concept and shows people they can still have results.
41:08
Dr. Komal Patil-Sisodia: So I'll let you chat about that.
41:10
Dr. Ali Novitsky: Yeah, absolutely.
41:11
Dr. Ali Novitsky: So I had some really interesting clues from the universe that helped this program come to fruition.
41:17
Dr. Ali Novitsky: One of the clues was obviously the women like yourself that I work with are short on time.
41:23
Dr. Ali Novitsky: And that was the number one obstacle time, time, time, time.
41:28
Dr. Ali Novitsky: That was the kind of clue.
41:29
Dr. Ali Novitsky: Number one clue.
41:29
Dr. Ali Novitsky: Number two was my mother in law went on her own weight loss journey.
41:34
Dr. Ali Novitsky: And she started losing muscle mass, my mother in law, 75, and her mobility isn't great.
41:43
Dr. Ali Novitsky: I said, you know, this is ridiculous.
41:45
Dr. Ali Novitsky: Like I went on YouTube and like, there's some things, but there's not a program.
41:48
Dr. Ali Novitsky: There needs to be like a program, but anyways, I didn't have the clue yet, but yet that was like one small little sign that something had to be developed.
41:56
Dr. Ali Novitsky: And then the next thing that happened is I was working with clients and, you know, we were trying to help them gain muscle.
42:03
Dr. Ali Novitsky: And they were doing my 30 minute workouts and they were just maintaining muscle.
42:07
Dr. Ali Novitsky: They weren't gaining muscle.
42:09
Dr. Ali Novitsky: Okay.
42:09
Dr. Ali Novitsky: Now this body type was more of a mezzo ecto, ecto, mezzo body type that I'm referring to.
42:15
Dr. Ali Novitsky: And so I said, listen, let's go ahead just for the heck of it.
42:18
Dr. Ali Novitsky: Let's optimize your nutrition and let's have you strength train 10 minutes, three days a week.
42:22
Dr. Ali Novitsky: That's what we did.
42:24
Dr. Ali Novitsky: started gaining muscle.
42:26
Dr. Ali Novitsky: So then I got very curious because we know that exercise, when you look at your total daily energy expenditure, exercise doesn't make up a large component.
42:34
Dr. Ali Novitsky: So exercise isn't being used to burn more calories to lose fat.
42:38
Dr. Ali Novitsky: However, Exercise, particularly strength training, is the one thing that can really optimize muscle mass, which does have impact on your daily burn because it impacts your basal metabolic rate so much, and basal metabolic rate makes up the majority of your total daily energy expenditure.
42:55
Dr. Ali Novitsky: Okay, so here I am thinking if the obstacle is time, if not everybody has great mobility, and I can actually show results in 10 minutes, three days a week, and then right after I'm doing all this work on my end.
43:07
Dr. Ali Novitsky: Studies come out 30 minutes of strength training once a week improves longevity.
43:13
Dr. Ali Novitsky: Okay.
43:13
Dr. Ali Novitsky: These really legit studies.
43:14
Dr. Ali Novitsky: And I'm like, okay, that's my fourth sign done.
43:19
Dr. Ali Novitsky: So I knew when I created my next program, it had to be inclusive.
43:23
Dr. Ali Novitsky: So it had to be accessible to all bodies.
43:26
Dr. Ali Novitsky: So I decided I was going to create three different levels.
43:29
Dr. Ali Novitsky: Now at this time, I also had other obesity medicine doctors reaching out to me saying I have an amazing practice.
43:34
Dr. Ali Novitsky: The one thing that's missing is exercise, which always tends to be the case.
43:38
Dr. Ali Novitsky: Now it just so happens that exercise is the thing that I love to teach.
43:41
Dr. Ali Novitsky: When I go and talk at conferences, I'm giving my talk while I'm exercising.
43:45
Dr. Ali Novitsky: So it's this whole thing that was like sitting right in front of me.
43:48
Dr. Ali Novitsky: So I said, there's going to be three phases.
43:50
Dr. Ali Novitsky: Okay, it's going to be inclusive.
43:51
Dr. Ali Novitsky: Everyone can do it and the cost is going to be very low and it's going to be again three workouts.
43:58
Dr. Ali Novitsky: three different levels, 10 minutes and people get bored.
44:02
Dr. Ali Novitsky: There's going to be nine unique workouts every single week.
44:05
Dr. Ali Novitsky: So over the course of the year, there's going to be 468 workouts that we deliver.
44:10
Dr. Ali Novitsky: Okay.
44:11
Dr. Ali Novitsky: And there you have it done and done.
44:14
Dr. Ali Novitsky: I told my assistant, we're going to have this.
44:15
Dr. Ali Novitsky: My podcast is muscles and mindset.
44:17
Dr. Ali Novitsky: I'm like, we're going to call it muscles and mindset.
44:19
Dr. Ali Novitsky: Particularly like the program was first written for individuals who were trying to lose weight so they can maintain their muscle.
44:25
Dr. Ali Novitsky: But I have to say, it's also going to be great for really anybody.
44:29
Dr. Ali Novitsky: So this is the most inclusive program strength training program you can think of with 10 minutes, three days a week proven routines that will allow you to maintain muscle.
44:38
Dr. Ali Novitsky: If not gain a little bit of muscle, lose body fat, improve longevity.
44:42
Dr. Ali Novitsky: And they're fun.
44:43
Dr. Ali Novitsky: It's not that I give you a list of exercises and I tell you to go figure them out.
44:47
Dr. Ali Novitsky: I do every single workout with you.
44:49
Dr. Ali Novitsky: So right now I am at month six of recording.
44:52
Dr. Ali Novitsky: I've recorded almost 200 of the workouts.
44:56
Dr. Komal Patil-Sisodia: That's amazing.
44:57
Dr. Komal Patil-Sisodia: And I, you know, I've done these workouts and I love them.
45:00
Dr. Komal Patil-Sisodia: There's days where I know I'll only have 10 minutes before I'm seeing patients all day or in back to back to back meetings and that 30 minutes, it's just not accessible to me.
45:08
Dr. Komal Patil-Sisodia: So, um, I loved how, how strong I felt at the end of it.
45:14
Dr. Komal Patil-Sisodia: And I love that you do a little bit of coaching during the workouts as well.
45:17
Dr. Komal Patil-Sisodia: And you're talking to the people who are doing the workouts.
45:19
Dr. Komal Patil-Sisodia: Can you talk a little bit about phase one, the difference between phase three, because I think people who've never attempted any sort of physical activity or a workout program would probably be the same.
45:31
Dr. Komal Patil-Sisodia: served by phase one, but how do you know when to jump to the next and where would you recommend people start if they're looking at this program?
45:38
Dr. Ali Novitsky: Yeah, I love this.
45:39
Dr. Ali Novitsky: So the really cool thing about this program is that I foresee it happening two different ways.
45:43
Dr. Ali Novitsky: The first way is I think anybody can come in by the program, get started, be good.
45:47
Dr. Ali Novitsky: I also see physicians bringing this into their practice.
45:50
Dr. Ali Novitsky: One of the things that happens is that, we get dinged like, well, the doctor didn't talk to me about exercise, but.
45:56
Dr. Ali Novitsky: Granted, we didn't go to medical school to learn about exercise, right?
45:59
Dr. Ali Novitsky: But we might be the only person who's there to recommend something.
46:02
Dr. Ali Novitsky: So there has to be something that doctors can use as an extension of what they're doing.
46:06
Dr. Ali Novitsky: Okay.
46:07
Dr. Ali Novitsky: So with that being said, level one is going to be for somebody that does not feel comfortable standing without the assistance of a chair and would much prefer to sit in a chair to do the exercises.
46:19
Dr. Ali Novitsky: You should see how creative I've gotten with that.
46:22
Dr. Ali Novitsky: Okay.
46:23
Dr. Komal Patil-Sisodia: Oh, I
46:25
Dr. Ali Novitsky: can do a lunge sitting in a chair.
46:29
Dr. Ali Novitsky: Right.
46:29
Dr. Ali Novitsky: And so I take into account people who have had surgery, people who are elderly people who have had joint replacements.
46:37
Dr. Ali Novitsky: I have individuals that I help while they're undergoing chemotherapy and radiation.
46:41
Dr. Ali Novitsky: So it can be somebody who maybe doesn't have a whole lot of energy that day.
46:45
Dr. Ali Novitsky: I will tell you I am sore from the level one phase one workouts.
46:49
Dr. Ali Novitsky: Okay.
46:49
Dr. Ali Novitsky: But everything is done with chair assistance and no resistance by about month.
46:55
Dr. Ali Novitsky: I don't know.
46:56
Dr. Ali Novitsky: Let me say maybe about month four.
46:59
Dr. Ali Novitsky: I start kind of commenting.
47:00
Dr. Ali Novitsky: If you'd like to get a flat band.
47:03
Dr. Ali Novitsky: You know, Amazon could be a tool you might want to use.
47:07
Dr. Ali Novitsky: Everything can be done without equipment.
47:08
Dr. Ali Novitsky: You can do it in bare feet, in your pajamas with no equipment.
47:12
Dr. Ali Novitsky: Okay.
47:12
Dr. Ali Novitsky: That's is one using a chair.
47:14
Dr. Ali Novitsky: You have to have a chair.
47:15
Dr. Ali Novitsky: I would say a chair is going to be a necessity.
47:17
Dr. Ali Novitsky: So if you don't have a chair, you might have to get a chair.
47:20
Dr. Ali Novitsky: Okay.
47:21
Dr. Ali Novitsky: Level two.
47:22
Dr. Ali Novitsky: Level two is going to be for somebody who maybe has never strength trained before.
47:27
Dr. Ali Novitsky: Yeah.
47:27
Dr. Ali Novitsky: But they're in decent physical health.
47:29
Dr. Ali Novitsky: They can get from the ground to standing on their own and they don't need the assistance of a chair to perform a basic movement like a squat.
47:37
Dr. Ali Novitsky: Okay, so that's kind of how I define level two.
47:40
Dr. Ali Novitsky: They don't feel super confident yet that maybe their cardiovascular system isn't in fantastic tip top shape because they haven't exercised in a while.
47:48
Dr. Ali Novitsky: Okay, what I can tell you about level one and two, my heart rate doesn't go up, which tells me that somebody who's deconditioned will their heart rate go up?
47:56
Dr. Ali Novitsky: It might, it will not get high.
47:59
Dr. Ali Novitsky: Okay.
47:59
Dr. Ali Novitsky: I looked at somebody.
48:00
Dr. Ali Novitsky: So somebody who's deconditioned, you know, in a level one training, maybe they'll get to a heart rate of one 10 on average.
48:06
Dr. Ali Novitsky: That's me talking and walking and doing everything.
48:09
Dr. Ali Novitsky: I mean, one is, but it's getting their heart rate up a little bit.
48:12
Dr. Ali Novitsky: For me, my heart rate is staying literally in the normal range.
48:15
Dr. Ali Novitsky: Like, so I'm not.
48:17
Dr. Ali Novitsky: That's why we have the different levels.
48:18
Dr. Ali Novitsky: Okay.
48:19
Dr. Ali Novitsky: So level one and level two, I'm not really getting heart rate up but again, it's going to be the physical ability to get to level two, but the movements are basic.
48:28
Dr. Ali Novitsky: You can do without equipment.
48:29
Dr. Ali Novitsky: You can do it bare feet.
48:30
Dr. Ali Novitsky: It's just, there's no chair assistance.
48:34
Dr. Ali Novitsky: Level three.
48:35
Dr. Ali Novitsky: This is going to be for somebody who's a more advanced exerciser.
48:38
Dr. Ali Novitsky: My heart, my heart rate gets up at level three.
48:40
Dr. Ali Novitsky: Okay.
48:40
Dr. Ali Novitsky: So level three of the workouts you do.
48:42
Dr. Ali Novitsky: So level three are complex movements.
48:44
Dr. Ali Novitsky: Somebody who has some experience with exercise for sure.
48:48
Dr. Ali Novitsky: Somebody who has some experience with strength training.
48:51
Dr. Ali Novitsky: mild amount, not like, you know, big CrossFit athlete or anything like that, but we do more complex movements.
48:56
Dr. Ali Novitsky: I demonstrate with a set of dumbbells.
48:58
Dr. Ali Novitsky: So it's a set of dumbbells is typically the only equipment you need.
49:02
Dr. Ali Novitsky: However, you can do level three with no equipment.
49:05
Dr. Ali Novitsky: And so level three is great because I get a lot of athletes that I work with and they say, I'm embarrassed to go back to the gym because I used to be an athlete in college and I cannot do what I used to do.
49:15
Dr. Ali Novitsky: And that's a big ego hit.
49:17
Dr. Komal Patil-Sisodia: I'm like,
49:17
Dr. Ali Novitsky: problem.
49:18
Dr. Ali Novitsky: I got you.
49:19
Dr. Ali Novitsky: And it's cool.
49:20
Dr. Ali Novitsky: I got a message yesterday from a woman who is in, um, She's very physically fit and she joined my program and said, I probably won't do your workouts.
49:29
Dr. Ali Novitsky: I really like my own thing
49:32
Dr. Komal Patil-Sisodia: and
49:32
Dr. Ali Novitsky: she started doing my workouts and she said, I cannot believe how good they are.
49:36
Dr. Ali Novitsky: And so she said, a lot of it has to do with the mindset component, which brings me to and level one and level two, I'm queuing a lot.
49:44
Dr. Komal Patil-Sisodia: Okay.
49:44
Dr. Ali Novitsky: Right.
49:45
Dr. Ali Novitsky: So level one, I'm like, we're keeping our core tight, our neck, long shoulders back.
49:50
Dr. Ali Novitsky: We're going to twist.
49:52
Dr. Ali Novitsky: I'm explaining how to mechanically move your body pretty much the whole time.
49:56
Dr. Ali Novitsky: Yeah.
49:57
Dr. Ali Novitsky: I'm doing that in level two as well.
49:59
Dr. Ali Novitsky: Right.
50:00
Dr. Ali Novitsky: Because Somebody who's never done anything like this before can't come in and then listen to me giving a mindset topic.
50:07
Dr. Ali Novitsky: They're going to be like, okay, well, where do I put my hand?
50:10
Dr. Ali Novitsky: So I'm viewing the physical movements in level one and level two.
50:14
Dr. Ali Novitsky: Level three is where we're like, okay, today we're talking about boundaries, right?
50:20
Dr. Ali Novitsky: So they're going to get a mindset piece, which is perfect.
50:22
Dr. Ali Novitsky: But also I think it's motivating for somebody to want to progress levels.
50:26
Dr. Komal Patil-Sisodia: I think that's really fantastic.
50:28
Dr. Komal Patil-Sisodia: And I need to go through and audit the level one and level two workouts just so I can see.
50:33
Dr. Komal Patil-Sisodia: I'm excited to talk to friends, family, patients are looking for something that they can do online from the comfort of their own home.
50:42
Dr. Komal Patil-Sisodia: And it is.
50:43
Dr. Komal Patil-Sisodia: It's such a reasonable price point for the number of workouts that you're getting.
50:47
Dr. Komal Patil-Sisodia: Where can people find you?
50:48
Dr. Komal Patil-Sisodia: Where can people find your programs?
50:50
Dr. Komal Patil-Sisodia: How do they get access to this?
50:52
Dr. Komal Patil-Sisodia: I'll link it in the show notes, but if you want to take a minute to talk about it.
50:56
Dr. Komal Patil-Sisodia: It's super easy.
50:57
Dr. Ali Novitsky: So everything I do in social media, I go, it's, it's Ali Novitski MD.
51:01
Dr. Ali Novitsky: So I have a pretty big Tik TOK following cause I do a lot of videos, but my company is called the fit collective.
51:07
Dr. Ali Novitsky: You can't type in fit collective cause you'll get someplace in Denver, but collective.
51:12
Dr. Ali Novitsky: So my website is the best place to go.
51:14
Dr. Ali Novitsky: So it's.
51:15
Dr. Ali Novitsky: It's www.
51:19
Dr. Ali Novitsky: thefitcollective, all one word, dot com.
51:22
Dr. Ali Novitsky: When you go there, you will do the drop down box and see everything I offer.
51:26
Dr. Ali Novitsky: My podcast is on there.
51:27
Dr. Ali Novitsky: That's a free podcast.
51:28
Dr. Ali Novitsky: It's called Muscles and Mindset.
51:30
Dr. Ali Novitsky: It's fantastic.
51:31
Dr. Ali Novitsky: You've been on the podcast.
51:33
Dr. Ali Novitsky: So muscles and mindset, the program muscles and mindset is right on there.
51:38
Dr. Ali Novitsky: You can click on the link.
51:39
Dr. Ali Novitsky: You can go right there.
51:40
Dr. Ali Novitsky: You can read all about it.
51:41
Dr. Ali Novitsky: You can enroll as soon as you enroll, you get access right away.
51:45
Dr. Ali Novitsky: It's all app based.
51:46
Dr. Ali Novitsky: So as long as you can pull up your phone and operate an app, you got it.
51:50
Dr. Ali Novitsky: My workouts are right there.
51:51
Dr. Ali Novitsky: You can also stream them to your desktop or a bigger screen if you don't like working out from your phone.
51:56
Dr. Ali Novitsky: People find it so Super helpful when they're traveling, when they're at work.
52:00
Dr. Ali Novitsky: I know I take care of a lot of doctors, so they're on call.
52:02
Dr. Ali Novitsky: They can't leave the hospital for 28 hours.
52:05
Dr. Ali Novitsky: So having something like this is really useful.
52:07
Dr. Ali Novitsky: Um, also too, I'll be honest.
52:08
Dr. Ali Novitsky: My mother in law does not want to go to the gym.
52:11
Dr. Ali Novitsky: Okay.
52:11
Dr. Ali Novitsky: So she can be at home in her chair, pushing play and doing a 10 minute workout with me.
52:17
Dr. Ali Novitsky: So it's just like, and what I say, I actually did an episode on this on my podcast.
52:21
Dr. Ali Novitsky: There's a lot of people that go to the gym cause they like the social aspect and they get a good workout and they have a trainer.
52:27
Dr. Ali Novitsky: But I always say it's worthwhile having some kind of online fitness program as well.
52:31
Dr. Ali Novitsky: I've been a Peloton user for years and I still am and you're and I still subscribe to Peloton.
52:37
Dr. Ali Novitsky: I have Tonal.
52:38
Dr. Ali Novitsky: I do these things because it keeps me in the game and I feel like I work out from home mostly.
52:44
Dr. Ali Novitsky: Most of my workouts are the workouts I'm recording.
52:46
Dr. Ali Novitsky: So the beauty of this is I'm a product of my own workouts now because that is what I do because I have to record the workouts and that is my workout because I'm working out with you while you're pushing play on my video.
53:01
Dr. Komal Patil-Sisodia: I love that.
53:02
Dr. Komal Patil-Sisodia: I was one of those people prior to the pandemic, prior to doing your programs where I was like, Oh, I just, I want to go to the class.
53:10
Dr. Komal Patil-Sisodia: I want to go to the gym.
53:11
Dr. Komal Patil-Sisodia: And I never had the time.
53:13
Dr. Komal Patil-Sisodia: And at that time, I think my son was really little and my husband was traveling a lot for work.
53:17
Dr. Komal Patil-Sisodia: And I, I just didn't have an option.
53:20
Dr. Komal Patil-Sisodia: Like I would buy these memberships and then I wouldn't go and do any of those things.
53:24
Dr. Komal Patil-Sisodia: And I would just be.
53:26
Dr. Komal Patil-Sisodia: paying money for it to go into the abyss and not actually benefit from it.
53:32
Dr. Komal Patil-Sisodia: Um, but you know, like, I think I, I got my Peloton shortly before meeting you and it's like having that option in your home, I've actually turned into An antisocial exerciser, because I love doing it on my own.
53:45
Dr. Komal Patil-Sisodia: I love that time for me.
53:46
Dr. Komal Patil-Sisodia: It's my time to kind of decompress and get my mind right for the day.
53:50
Dr. Komal Patil-Sisodia: I tried going to an exercise studio here locally for a little bit.
53:54
Dr. Komal Patil-Sisodia: And I was just like, it was so chaotic to me because I didn't have that quiet time.
53:59
Dr. Komal Patil-Sisodia: For people who are looking for having that peaceful component, I think this is such a great way to do that, to have a backup at home
54:09
Dr. Ali Novitsky: Oh, totally.
54:10
Dr. Ali Novitsky: And the other thing on my
54:11
Dr. Komal Patil-Sisodia: primary, honestly, it's not even a bat.
54:13
Dr. Komal Patil-Sisodia: It's like a primary that's those are my workouts.
54:16
Dr. Komal Patil-Sisodia: So
54:17
Dr. Ali Novitsky: absolutely.
54:18
Dr. Ali Novitsky: The other thing I was thinking, cause I was like, you know, Peloton's amazing.
54:21
Dr. Ali Novitsky: And I have a Peloton.
54:22
Dr. Ali Novitsky: But I would always do the same instructor.
54:24
Dr. Ali Novitsky: And so then I realized, right?
54:25
Dr. Ali Novitsky: And then I realized, okay, so when people go in my app, what they realize is they're working out with me for a whole year.
54:32
Dr. Ali Novitsky: That's the thing I should say.
54:32
Dr. Ali Novitsky: Muscles and Mindset, it's a one time payment and it's for the whole year.
54:36
Dr. Ali Novitsky: So they get access for the whole year, meaning they are programmed out for the whole year.
54:41
Dr. Ali Novitsky: 10 minutes, three days a week.
54:42
Dr. Ali Novitsky: And then people ask, can I do more?
54:44
Dr. Ali Novitsky: Of course you can do more.
54:45
Dr. Ali Novitsky: You have a, you have libraries, all the libraries, every workout, we put out three new workouts per phase every week.
54:51
Dr. Ali Novitsky: That's nine new workouts every week.
54:54
Dr. Ali Novitsky: You get all those libraries.
54:55
Dr. Ali Novitsky: So whether you're level one, level two, level three, you get access to them all.
54:59
Dr. Ali Novitsky: You can play with them.
55:00
Dr. Ali Novitsky: Right.
55:00
Dr. Ali Novitsky: And then obviously like you, when you have patients, like you can actually recommend them and say, okay, I think you're a level one.
55:07
Dr. Ali Novitsky: I think you're a level two.
55:08
Dr. Ali Novitsky: And the, and part of this was to help doctors get empowered to recommend these health and lifestyle things to their patients.
55:16
Dr. Komal Patil-Sisodia: I think that knowing the quality of the program you've developed and knowing that you're working extra hard to keep people with mobility issues safe makes it something that is a lot less intimidating for people.
55:30
Dr. Komal Patil-Sisodia: In the patients that I see who are struggling with their weight or with diabetes, there is a lot of fear around going to the gym one from a shame perspective and then second from, uh, I just don't know if my body can do that yet.
55:45
Dr. Komal Patil-Sisodia: It's building that confidence.
55:46
Dr. Komal Patil-Sisodia: So I really love that.
55:48
Dr. Komal Patil-Sisodia: thank you so much for taking the time with me today.
55:51
Dr. Komal Patil-Sisodia: This has been so lovely.
55:52
Dr. Komal Patil-Sisodia: I love whenever we get a chance to chat, whether it's online or offline, but really appreciate you coming on today and sharing your wisdom with us.
55:59
Dr. Komal Patil-Sisodia: If you want to find Dr.
56:00
Dr. Komal Patil-Sisodia: Ali's programs and information about her and the work that she's doing, go to thefitcollective.
56:06
Dr. Komal Patil-Sisodia: com.
56:06
Dr. Komal Patil-Sisodia: Thank you so much.
56:07
Dr. Komal Patil-Sisodia: And I look forward to us being able to do this again.
56:11
Dr. Ali Novitsky: I love it.
56:11
Dr. Ali Novitsky: Thank you again so much.
56:13
Dr. Komal Patil-Sisodia: Oh, my pleasure.