246. Navigating Perimenopause: Weight Management and Metabolism with Dr. Ali Novitsky
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.
Listen to Episode 246 Here
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Chapters
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
Resources:
The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. Enroll HERE.
The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click HERE to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
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*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!*
