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

The Metabolism, Muscles, and Mindset Podcast

Episode Summary

In this episode, Dr. Ali Novitsky delves into the intricacies of perimenopause, focusing on weight management and metabolism. This marks the beginning of a three-part series aimed at equipping women with the knowledge and tools to navigate perimenopause with confidence. Personal Update

Dr. Novitsky shares her delightful Christmas experience — a perfect day in pajamas, sushi and traditional holiday meals, and watching her daughters build their new Barbie Dreamhouse. Episode Breakdown

Introduction to the Series Kicking off a three-part series on perimenopause Upcoming episodes: mindset shifts and fitness adaptations Weight Management and Metabolism in Perimenopause Common Concerns: Midsection fat and overall weight gain Frustration and changes in self-perception Metabolic Changes Hormonal shifts, including reduced estrogen and testosterone Loss of muscle mass and basal metabolic rate Insulin resistance and inflammation challenges Personal Insights Dr. Novitsky’s experience with hormonal changes, including fatigue from reduced testosterone levels Maintaining muscle mass despite optimized nutrition and strength training Strategies for Weight Management Strength Training: At least 10 minutes, 3 days a week Adequate Protein Intake: Three servings daily for muscle maintenance Stress Management and Sleep: Essential for cortisol regulation Tracking Progress: Focus on body composition over scale weight Encouragement and Mindset Shifts Perimenopause as an opportunity to optimize health It’s never too late to begin strength training Upcoming Episodes 1. Mindset Shifts in Perimenopause 2. Fitness Adaptations for Optimal Health Additional Resources Dr. Novitsky offers strength training programs, including CME-credit courses for women physicians. Learn more HERE.

Join her free webinars on January 2nd and January 4th, discussing the top five weight loss strategies for women physicians. Register HERE. Timestamps 00:00:00 - Introduction and Christmas Recap 00:01:10 - New Christmas Tradition 00:01:41 - Upcoming Series on Perimenopause 00:02:02 - Episode 1: Weight Management and Metabolism in Perimenopause 00:03:07 - Introduction to Perimenopause and Metabolism 00:04:21 - Common Concerns in Perimenopause 00:05:36 - Metabolic Changes in Perimenopause 00:08:02 - Hormonal Shifts and Their Effects 00:10:21 - Personal Experience with Hormone Levels 00:13:19 - Impact of Hormonal Changes on Body Composition 00:15:06 - Insulin Resistance and Inflammation 00:16:09 - Sleep, Cortisol, and Ghrelin 00:18:07 - Strategies for Weight Management 00:20:06 - Importance of Muscle Mass 00:22:03 - Strength Training and Protein Intake 00:24:41 - Exercise and Hormone Levels 00:26:07 - Starting a Strength Training Routine 00:28:18 - Long-term Commitment to Strength Training 00:29:08 - Longevity and Physical Activity 00:30:22 - Tracking Progress and Body Composition 00:31:04 - Mindset Shifts in Perimenopause 00:31:57 - Available Programs and Upcoming Webinar

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