06: Living Beyond Numbers with Dr. Ali Novitsky
EP. 06
From a young age, we're bombarded with ideals about how we should look and pressured to fit into certain numbers—whether it’s on the scale, on clothing tags, or on a BMI chart. But today, we're diving into a different narrative with my good friend and obesity medicine expert, Dr. Ali Novitsky. Can you believe she started her first diet at just six years old? Fast forward nearly two decades and over 20 diets later, she finally uncovered the keys to living authentically in her body.
Over the past 10 years, Dr. Novitsky has been teaching people the key strategies to go against diet culture and achieve long term, sustainable weight loss results. And in 2018, I was fortunate enough to be part of one of her first programs, Mind Body Marriage, which was simply life-changing. Join us for an inspiring conversation about reclaiming body autonomy and embracing a life beyond the numbers.
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Breaking the Cycle of Weight-Focused Thinking
For the first 20 years of Dr. Novitsky’s life, weight was the main focus. However, she believes this struggle was necessary to break the cycle for the next generation. By shifting the narrative from weight to health and body composition, she hopes to create a new reality for younger girls, free from the pressures of diet culture.
With two daughters of distinct body types, Dr. Novitsky instills in them the understanding that weight is just a number and not a reflection of their worth. Through using tools like the InBody scale to measure muscle mass, she helps her daughters see their strength and body composition positively.
Dr. Novitsky’s message is clear: weight is just a neutral number, a measure of our gravitational pull on the earth at this moment. By understanding this, we can shift our focus from the scale to how our bodies feel and perform, embracing a healthier and more sustainable approach to well-being.
Neutralizing the Numbers
It’s important to give yourself a lot of compassion and space as you work to neutralize the number on the scale. It might not be realistic to completely neutralize it because the number we have in our minds is often deeply ingrained from years of diet culture messaging.
But we need to acknowledge that the problem isn't the scale or the number itself, but our thoughts about that number. Dr. Novitsky encourages us to re-script our thoughts around the number and understand that muscle weight plays a crucial role. Many people don't realize that when they lose weight, they might also be losing muscle, which is essential for strength and overall health. Instead of fixating on the number on the scale, it's important to consider body composition. Gaining muscle might increase your weight, but it also means you're becoming stronger and healthier.
Understanding Somatotypes: Embracing Genetic Diversity in Body Types
Understanding somatotypes can help people recognize their genetic predispositions and inform how they approach fitness and nutrition. Most people are a blend of two or even all three somatotypes, which influences how they respond to exercise and diet strategies.
Ectomorph:
Ectomorphs typically have a lean and slender build and have difficulty gaining both muscle and fat. They often have a high metabolism and may excel in endurance activities. This body type is characterized by:
Physical Traits: Thin and long limbs, narrow shoulders, and a fast metabolism.
Fitness Considerations: Require focus on muscle gain through resistance training. High-calorie diets may be necessary to support muscle growth.
Nutritional Approach: Emphasis on calorie-dense foods, adequate protein intake to support muscle repair and growth, and frequent meals to maintain energy levels.
Mesomorph:
Mesomorphs are often described as naturally muscular and athletic, with a solid body frame and efficient metabolism. They tend to gain muscle mass relatively easily and can maintain a balanced physique. Key features include:
Physical Traits: Well-defined muscles, moderate body fat levels, and an athletic build.
Fitness Considerations: Respond well to strength training and tend to excel in sports requiring power and strength.
Nutritional Approach: Balanced diet with moderate carbohydrates, proteins for muscle repair, and healthy fats. Focus on maintaining muscle mass while managing body fat.
Endomorph:
Endomorphs typically have a higher body fat percentage and may struggle with weight gain, especially around the abdomen. They often have a slower metabolism and find it challenging to lose fat. Key characteristics include:
Physical Traits: Round or soft body shape, tendency to store fat easily, and a wider waistline.
Fitness Considerations: Benefit from a combination of cardio and resistance training to manage weight and improve metabolic rate.
Nutritional Approach: Emphasis on portion control, balanced macronutrients with a focus on whole foods, and regular physical activity to maintain a healthy weight.
Each somatotype provides valuable insights into how you can optimize fitness and nutrition plans based on your unique genetic predispositions. Understanding these body types can empower you to make informed decisions to achieve your health and fitness goals effectively.
Approaching Nutrition and Strength Training for Muscle Retention
In the perimenopausal age bracket, maintaining optimal body composition becomes increasingly challenging due to declining estrogen levels, which contribute to muscle loss. This affects all body types, particularly ectomorphs, who struggle more with retaining muscle during this phase.
Dr. Novitsky advocates a nuanced approach to nutrition that acknowledges the complexity of human behavior and physiology. Here’s an overview of her key strategies:
Intuitive Eating: This approach encourages you to listen to your body's hunger and fullness cues while prioritizing reduced added sugars and adequate protein intake. By focusing on these elements, intuitive eating promotes healthier food choices naturally, making it especially beneficial for people with eating disorders or body image issues.
Mindful Macros: Dr. Novitsky’s trademark program emphasizes a balanced nutritional approach with moderate protein, moderate fat, and lower carbohydrates. Tailored for conditions like PCOS and insulin resistance, this approach aims to maintain muscle mass and facilitate fat loss through a slight caloric deficit. It’s designed to strike a balance that supports sustainable health outcomes.
Personalized Macro Calculation: For those needing more structure, Dr. Novitsky provides personalized macro calculations based on individual height and goals. This approach ensures that nutritional needs are met efficiently, supporting metabolic health and body composition goals.
Shifting Mindset Towards Self-Acceptance and Authenticity
Dr. Novitsky's approach to health and fitness is all about embracing self-acceptance and shifting away from the obsession with numbers on the scale. She encourages her clients to love and appreciate themselves as they are while working towards their health goals.
Rather than focusing solely on weight loss or reaching a specific number, Dr. Novitsky guides individuals to tune into how they feel in their bodies and in their lives. She defines being in your authentic body as a state where thoughts about appearance and body size don't dominate your every moment. This mindset shift allows for a healthier relationship with food, exercise, and overall well-being.
Dr. Novitsky’s new 12-month program, Muscles & Mindset™ embodies her holistic approach. It's not just about losing weight or hitting a specific number; it's about feeling empowered in your own body. This program encourages you to focus on how you feel—strong, capable, and vibrant—rather than getting caught up in appearances alone.
Through strength training sessions that are designed to fit into your busy life—just 10 minutes, 3 days a week—Muscles & Mindset™ helps you build and maintain muscle mass. This isn't just about aesthetics; it's about preserving your metabolism and ensuring sustainable progress on your health journey.
Keen to find out more about Dr. Novitsky’s new 12-month program, Muscles & Mindset™? Click here to learn how you can build strength, maintain muscle mass, and transform your mindset towards a healthier, more vibrant you (in just 30 minutes a week!).