222. Mindful Macros®: A Balanced Approach to Nutrition
In this episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky MD delves into the topic of Mindful Macros®, a balanced approach to nutrition. Packed with insights and practical advice, this episode guides listeners on how to balance macronutrients—proteins, fats, and carbohydrates—to achieve fitness goals such as fat loss, muscle gain, or maintenance.
Introduction
Dr. Novitsky kicks off the episode by sharing exciting news about a new nutrition program that complements the existing Muscles & Mindset strength training course. This comprehensive program offers three levels of workouts, guiding participants through an entire year of fitness for the price of a single personal training session.
What is Mindful Macros®?
Mindful Macros® is Dr. Novitsky's trademark nutrition program, designed to help individuals eyeball portions and achieve a balanced intake of macronutrients. This approach is a step up from intuitive eating, making it suitable for those with specific physical goals like fat loss or muscle gain.
Dr. Ali's Personal Journey
Dr. Novitsky shares a personal story from her early 20s, detailing her struggles with various diets until she discovered the power of a balanced macronutrient breakdown. This experience led her to develop the Mindful Macros® approach, which combines intuitive eating with calculated macros.
How Mindful Macros® Works
The episode delves into the specifics of how Mindful Macros® operates:
Protein: The cornerstone of the program, with recommended intake based on height and goals.
Carbohydrates: Focus on complex carbs, with a one-to-one ratio with protein for fat loss and a higher ratio for muscle gain.
Fats: Typically two servings above protein intake.
Dr. Novitsky explains how to eyeball portions using simple visual cues, making it easy to follow the program without needing a scale or measuring cups.
Benefits of Mindful Macros®
One of the standout benefits of Mindful Macros® is its ability to maintain muscle mass while promoting fat loss. This approach is also friendly on blood sugar levels, making it a sustainable and healthy way to eat. Dr. Novitsky shares a compelling story from Dr. Komal Patil-Sisodia, an endocrinologist who successfully used Mindful Macros® to transform her body composition and improve her metabolic health.
Practical Tips and Upcoming Program
Dr. Novitsky provides practical tips on how to get started with Mindful Macros®, emphasizing the importance of getting hungry first, observing fullness, and allowing feelings. She also teases an upcoming program that will include detailed protein charts, recipes, and step-by-step guidance to help individuals become their own nutrition experts.
Conclusion
Dr. Novitsky concludes by encouraging listeners to start the Muscles & Mindset strength training program, which can set the foundation for incorporating the nutrition program. More information and sign-up details can be found at https://www.thefitcollective.com/musclesandmindset.
Listeners are thanked for tuning in and are encouraged to stay strong and mindful on their journey to optimal health, both physically and mentally.
Listen to Episode 222 Here
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Chapters
00:00:00 - Introduction to Muscles and Mindset Podcast
00:00:18 - New Nutrition Project Announcement
00:00:40 - Overview of Muscles & Mindset Strength Training Program
00:01:13 - Program Levels and Pricing Details
00:01:47 - Introduction to Mindful Macros®
00:02:08 - Story Behind Mindful Macros®
00:03:32 - Early Diet Experiences and Discoveries
00:05:00 - Concept of Balanced Macronutrient Breakdown
00:06:04 - Defining Mindful Macros®
00:07:08 - Protein Focus in Mindful Macros®
00:08:01 - Example of Protein Requirements
00:09:06 - Carbohydrate and Fat Ratios
00:10:09 - Fat Loss and Muscle Maintenance Strategy
00:11:03 - Complex Carbohydrates and Non-Starchy Veggies
00:12:07 - Fat Servings and Muscle Gain
00:13:33 - Upcoming Program Details
00:14:08 - Eyeballing Portions for Protein, Carbs, and Fat
00:16:05 - Importance of Non-Starchy Veggies
00:17:00 - No Bad Foods Philosophy
00:18:04 - Blood Sugar and Food Combining
00:19:06 - Benefits of Mindful Macros®for Metabolic Health
00:19:49 - Realistic Weight Loss Expectations
00:20:31 - Recipes and Resources in Upcoming Program
00:21:04 - Conclusion and Links to Programs
Resources
Dr. Ali will be speaking at the Brave Enough conference in Scottsdale, AZ, this September. Learn more about the conference HERE!
The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY.
Optimal GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts
*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
