If you were to ask me the top problem that no one can figure out when they're working with me, it would be strength training. Only a handful of people manage to sustain their own home exercise programs, commit to gym memberships, or stick with a trainer over the long term.
If you are someone who struggles to prioritize exercise—especially strength training—then today's episode is a real treat for you. Join me as I speak with Dr. Ali Novitsky, CEO and founder of The FIT Collective™, who shares her smarter, not harder approach to fitness. Learn how simple, scientifically-backed strategies can optimize muscle mass and transform body composition, all in as little as just 30 minutes a week. Having been through Dr. Novitsky's program myself and seeing the incredible results, I can say with confidence this is *the* fitness breakthrough you've been waiting for!
References
The Muscles and Mindset Podcast
Follow Dr. Ali Novitsky on TikTok
Audio Stamps
02:40 - Dr. Novitsky introduces herself, emphasizing her focus on the four pillars of obesity medicine—nutrition, exercise, mindset, and medication—and the importance of a disciplined workout strategy to maintain muscle during weight loss.
09:35 - Dr. Novitsky addresses the challenges faced by those who have never strength trained, explaining the importance of making exercise accessible to all ages and abilities.
14:00 - Dr. Novitsky debunks the myth that you need extensive equipment or long workouts to make progress.
16:20 - Dr. Novitski offers practical advice for anyone who struggles to find time for exercise.
21:05 - Dr. Rentea reflects on her own journey with Dr. Novitsky, from her initial resistance to strength training, to embracing the meditative and holistic benefits of 10-minute workouts.
32:08 - We learn about Dr. Novitsky's new program, “Muscles and Mindset”, including its tailored approach and accessibility for diverse fitness levels.
Quotes
“If we're not moving our muscle, we're losing our muscle.” - Dr. Ali Novitsky
“Obviously, life gets in the way and whatnot, but the reality is, if this is priority number one, priority number two, or priority number three, you will find time. If this is below priority number three, you will have an excuse for how there is no time. Is this a priority with the time that you have now?” - Dr. Ali Novitsky
“You don't have to go to a CrossFit gym to be able to maintain muscle mass or gain muscle mass. You can do it from your own home, in your pajamas, with no shoes on, sitting in a chair." - Dr. Ali Novitsky
“I say all you have to do is push play. Everything else is just a bonus. Because the idea is that if you push play, it means you showed up. And honestly, if you can consistently show up for yourself, you will get great health results.” - Dr. Ali Novitsky
“We have to be able to see each person as an individual to be able to help them with what they need so they can live in
Click here to register for The 30/30 Program! We start Sep 1st 2024.
If you were to ask me the top problem that no one can figure out when they're working with me, it would be strength training. Only a handful of people manage to sustain their own home exercise programs, commit to gym memberships, or stick with a trainer over the long term.
If you are someone who struggles to prioritize exercise—especially strength training—then today's episode is a real treat for you. Join me as I speak with Dr. Ali Novitsky, CEO and founder of The FIT Collective™, who shares her smarter, not harder approach to fitness. Learn how simple, scientifically-backed strategies can optimize muscle mass and transform body composition, all in as little as just 30 minutes a week. Having been through Dr. Novitsky's program myself and seeing the incredible results, I can say with confidence this is *the* fitness breakthrough you've been waiting for!
References
The Muscles and Mindset Podcast
Follow Dr. Ali Novitsky on TikTok
Audio Stamps
02:40 - Dr. Novitsky introduces herself, emphasizing her focus on the four pillars of obesity medicine—nutrition, exercise, mindset, and medication—and the importance of a disciplined workout strategy to maintain muscle during weight loss.
09:35 - Dr. Novitsky addresses the challenges faced by those who have never strength trained, explaining the importance of making exercise accessible to all ages and abilities.
14:00 - Dr. Novitsky debunks the myth that you need extensive equipment or long workouts to make progress.
16:20 - Dr. Novitski offers practical advice for anyone who struggles to find time for exercise.
21:05 - Dr. Rentea reflects on her own journey with Dr. Novitsky, from her initial resistance to strength training, to embracing the meditative and holistic benefits of 10-minute workouts.
32:08 - We learn about Dr. Novitsky's new program, “Muscles and Mindset”, including its tailored approach and accessibility for diverse fitness levels.
Quotes
“If we're not moving our muscle, we're losing our muscle.” - Dr. Ali Novitsky
“Obviously, life gets in the way and whatnot, but the reality is, if this is priority number one, priority number two, or priority number three, you will find time. If this is below priority number three, you will have an excuse for how there is no time. Is this a priority with the time that you have now?” - Dr. Ali Novitsky
“You don't have to go to a CrossFit gym to be able to maintain muscle mass or gain muscle mass. You can do it from your own home, in your pajamas, with no shoes on, sitting in a chair." - Dr. Ali Novitsky
“I say all you have to do is push play. Everything else is just a bonus. Because the idea is that if you push play, it means you showed up. And honestly, if you can consistently show up for yourself, you will get great health results.” - Dr. Ali Novitsky
“We have to be able to see each person as an individual to be able to help them with what they need so they can live in
Click here to register for The 30/30 Program! We start Sep 1st 2024.
Welcome back to another episode of the podcast, everybody. We have a big treat today. We have the most amazing Dr. Allie Novitsky. She is back. I personally asked her to come back again. If you've been following my podcast a long time, you know that. I've had many episodes where Allie has come on. She's talked about the importance of keeping your muscle as you lose weight and you work on your optimal metabolic health. But today I have her back for a very specific reason because we're going to talk about something really specific, which is how to start strength training. And I want to tell you that. I'm going to get to Allie introducing herself in a second, but if you, if you were to ask me what is the top problem clinically that no one can figure out when they're working with me, it's the strength training part. It is incredibly rare that someone either can do their own home exercise program or Join a gym or work with a trainer long term. I literally can think of the hundreds of patients that I've been working with this past year. And on one hand, I can literally name the patients if it wasn't a HIPAA violation. So here's the thing I Ali, I'm bringing you on because, and I'm going to recap this just a little bit, because I need people to understand like the gravity of the situation. So people think that they can just like sit back and it's a good idea. They're like, I'll get to that someday. I'll do that at some point. Oh, I know. Rentia said we months, two months, three would get into all this. And, and the problem is it's, it's. But this is non negotiable, right? And I know you say this all the time. I'm taking words out of your mouth. This is really something that if you're 30 years or over, it's just a hell no, if you're not going to be doing it. Right. And you know, one of the things that, that we talk about is sort of like, what are the non negotiables? Like the things that you really have to be doing to make this successful long term. And I think exercises, not, not, not even just exercise, but strength training is so important. And you had something that you wrote that I read here where you talked about how only 30 percent of people. that are losing weight are doing any form of exercise, not only like that, they're, let's say, what, like not doing strength training, but any. And so I'm just wondering, can you start off here just telling us a little bit about who you are and how you help people. And then I have so many questions for you today to help people to just start this today. I love it. Well, first of all, I am your biggest fan. So thank you for having me on. This is super amazing. I'm Dr. Allie Novitski and I am also an obesity medicine physician. And my specialty really runs with of the four pillars of obesity medicine. So we have nutrition, exercise, mindset work, medication. I focus heavily on the exercise component, the nutrition component, the mindset component. And then I work with other amazing obesity medicine physicians and other physicians, when people come in on their medications. So with all that being said, I am super passionate. About the exercise portion. And the reason why is because I find that people have the most obstacles, as you mentioned, when it comes to exercise. Okay. And so the way that I like to put it is that it's really easy to mess your bedroom up. Like really easy, isn't it? Like, right. It's super easy. Okay. It's like, yeah, it's, it's, it's more difficult, much more difficult to actually keep it neat and tidy. Okay. It's so much easier not to exercise. It's so much harder to actually keep it neat and get that exercise in. So that's how I look at it. It's the same kind of brain dynamic. Okay. So I don't want to say that you're messy if you don't exercise, but what I want to say is that developing the discipline of realizing that having a non negotiable, like you said, workout strategy is going to be the thing that is going to really drive your success. And I'm not talking about the diet culture exercise strategy, where it's move more and burn calories. Hell no. I'm talking about moving your muscle because when we are talking about weight loss, if we're not moving our muscle, we're losing our muscle. Okay. I love when you say that, can you elaborate where people that are listening, let's say they're like, okay, I'm on board. I get it. Like I've heard rentian and Dr. And it's like, everybody's been talking about this all day long, but what is actually required of someone? Like what's the baseline minimum that someone could do to get away with this actually being effective for them? I love it. That's a great question. The first thing I want to say though, is that individuals who are in a deficit. So basically what this means is you're eating less than what your body is using. And this causes weight loss. Now I don't talk in terms of weight loss. I like to talk in terms of optimal weight loss. And what that means is you maintain your muscle. While you lose body fat. So if we are not doing strength training and I will tell you the baseline minimum. So if we are not doing strength training and we are not eating enough protein during a weight loss phase, up to 25 percent of the weight that we lose on a traditional scale. So you look at the number and you see weight loss up to 25 percent is probably lean mass. Well, here's the good news. It's, it's the rule of threes pretty much for most people eating three servings of protein a day. That's going to be for most women, four servings for men. And then three, 10 minutes strength training sessions per week will help to maintain muscle mass. So we get the numbers, honestly, in my groups, people don't lose muscle mass. And most of the people are doing 10 minutes, three days a week, and they're hitting their protein goal. And we are not seeing muscle mass loss. Yeah. And I'm not seeing it clinically either with my patients and a big part of it's because I'm using your programs with them, right? It's, it's integrated into my care plan. And then we're following in body, which I talk a lot about. I know you use this as well with body composition and. Yeah. Again, I can count on one hand people that have lost muscle and that's extremely rare, right? Because, but then I think about, I don't know that we're doing anything unicorn except for the fact that we're hitting the nutrition and then we're doing, we're doing effective workouts that you have, right? But it's not super hard or very like, it's not asking a lot is the point what we're doing. No. And in the name of the game is consistency. So it's not how much you can do at one time. It's how long can you do it for over a long period of time? So it's like, you know, as humans, right? We are like, Oh, wow. P90X sounds great. What is that? Like 90 days? I'm like, yeah, try 90 years. 90 years of consistency. So it's all about changing the way we think about our lifestyle. And it has to be small things. Most people don't get a huge dopamine hit when they're doing small things. People want this big, huge dopamine hit because they're doing this big, huge program. The reality is the results come with that buzz. Yeah. Can you talk more about that? That buzz you were talking about earlier today? Yeah. Like nothing super amazing is happening, but you keep doing stuff. Absolutely. So that low buzz is kind of like nothing's bad. Nothing's good. Everything's kind of neutral, but I know I'm doing something and my brain wants to tell me it's not enough. And my body is telling me it's too much. And that's like the sweet spot. So it's kind of this place, this low buzz is that there's noise that you are doing something towards your health. It's not this huge marathon you're running. Like it's not this big ping like marathon, you know, Ironman, right? But no, it's, a walk. It's a 10 minute strength session. It's eating, some protein rather than, hitting the cookie jar all the time. I'm not saying cookies are bad. Cookies are also good, but it's, it's the idea of the low buzz is kind of boring. And that's the problem when it's boring, people don't want to do it. And that's where discipline comes in. Okay. It's this idea that, yeah, it's kind of boring sometimes to say, okay, I know it's 10 minutes. I know it's just a 10 minute workout, but I do this three days a week, every single week for the past 10 years. And maybe sometimes I want something new and still showing up and doing it. You know, I think about it reminds me of, there's a, a coach Bev Aaron, and she talks about, there was a quote exactly what you're talking about, where it's kind of silent when this stuff is happening. No one's noticing. You're just, I would say you're like, you're in the night, you're sort of in like incognito mode. People don't need to know that this is happening, but when you're saying these 10 minutes, it really reminds me that. That how many other things do we do daily where we're just we're wasting time like we're just on social And we're scrolling for hours on end We're watching tv and it's like the thing I really like about the smaller amount of time is that It can fit in it's still effort. It's still to get myself to do it, but it's like but okay I can get myself to just pick up a weight or not use a weight or whatever it is It's like that ask it's actually not a lot if you think about Collectively your entire week, 30 minutes, if you were really to think about it. Like would this be something that you think you can do? Most people can say yes to 30 minutes throughout the week. Okay. Totally. And then the big, the low buzz leads to the big buzz, which is body fat loss, muscle mass maintenance and longevity improvement. Yes. So the low buzz like hits the ringer at the end, right? Yeah. But it's the low buzz that you, that you have to incorporate in your life. So, okay, so this all sounds amazing, but I see these different camps of people, and I know we talked before, and there's some that you see as well, and I just want to kind of talk, talk to these different people, because I think that everyone has a reason why they're not doing this, and I think it's very valid when they say what it is, but yet there are answers and solutions, so I'm wondering, you know, can we talk to the person that Has maybe never strength trained. Maybe they're over 50 years old. They're like, I, it feels often what they tell me is like, it just feels unaccessible to them. Like they never learned how to do it. They don't think their body's capable of it. I know I just threw like 50 scenarios at you, but what do you offer to that person? Yeah, that's a great question because for years, you know, my business started first working with women physicians. Okay. Now, obviously I serve, you know, many other types of, of women now, right. However, at that time, in my mind, I delivered one type of workout, right? Because I was much younger than I didn't like, you know, I wasn't even thinking about aging then. Okay. And then, you know, a lot of my business kind of reflects on my progress. my progress and my progression. And I'm like, Oh my gosh, I am aging. And I can see now how individuals maybe can't get off the ground as quickly as they used to be able to get off the ground. And then my mother in law actually started a weight loss journey. So my mother in law, started a GLP one agonist and she lost a lot of weight and, she didn't want to lose muscle mass. So I actually crafted a workout program for her. Now she's 75 and she didn't lose muscle mass. Yeah. And so I'm like, okay, so if we're saying that the obstacle is that some of the movements that I typically do are not accessible to everyone, let's make them accessible. So I actually created a different phased program. So it's a phase program. And the idea is that phase one, every single movement is done from a chair. Okay. Yeah. So your chair is your assistance and we use probably zero equipment in any of the workouts. I start adding a resistance band, maybe by week three. 15. But the point is that strength training is non negotiable. And so it has to be accessible. I can't give somebody a routine that they can't do and then tell them it's non negotiable to do it. That's not, that's not realistic. So we need to meet people where they are. And I have a lot of physicians I work with asking for this saying, Okay. And what do I tell my patients? Is there something for my patients? In fact, you were one of the very first ones who said, Hey, listen, how do I bring this to my practice? My patients need this. I can't, I think it was over a year ago. I came to and I was like, listen, Allie, like some of my people, they cannot get out of a chair. Like I do not tell me to get on the floor and to do a plank. That's just not, it's not within the realm of reality right now. But yet they still need the progression, and it's quite possible that they might be doing that in a short span of time quicker than we would think, but, the fact that we like needed from ground one, but I think that's incredible with your mother in law, though, and I know she's open about it, so we're not like, Yeah. What do the new kids say? Talking out of pocket. What's the lingo nowadays? But, but I think that's incredible. And I remember you showing some moves online and she was in the video and they were, they're simple moves. Like they're not overwhelming what I was seeing. Yeah. And the beautiful thing too is I have individuals who are more advanced exercisers who maybe are getting over an illness. Maybe they've had a surgery. Maybe they just don't feel like, having anything that's getting their heart rate up, they can do level one and they do level one. And honestly, I create every workout I make, I lead every workout and I am sore from level one and the movements are super simple sitting in a chair mostly. Okay. And then there's somewhere you're standing and you're using the chair for assistance, but it works is the point. It's like, you don't have to go to a CrossFit gym. to be able to maintain muscle mass or gain muscle mass. You can do it from your own home in your pajamas with no shoes on sitting in a chair. That was actually, okay. So this, I just want to recap real quick though. So if someone's listening and you've never done it, it doesn't matter. You can start sitting in a chair, no equipment. You do literally like, you need an iPad or a phone or something to be able to play the video. But other than that, like you don't, it doesn't need to be super involved. Cause that was another thing, I have so many questions for you. So I'm just going to jump around. I feel like there's always a new trend, like this piece of equipment, that piece of equipment. It gets exhausting. I think it's all gimmicky. Like, I don't even, I'm like, can we just like block me ever again seeing any of this? So I feel like people really get into thinking though. No, I need like a home gym or they think they need like hours out of their day to go to some CrossFit or whatever thing. And I'm, if you love being in a group, that's another thing. But how do you get people over this thought of like they have to invest in all the equipment to be taken seriously? Yeah. I will tell you it's interesting. The reactions I typically get are going to be, three, three different reactions. The first reaction is the person who's like, Oh my gosh, sign me up. Okay. They're all in. They are all in no shame in the game. No ego involved. Okay. That's the first person. Okay. I'm going to talk about the third person next. Cause then there's a middle person. The third person is like, okay, secretly, this sounds amazing, but my ego is not going to let me believe that 10 minutes is enough. And I'm not signing up for this because honestly, if I sign up for this, then, you know, back in the day when I was the captain of the high school soccer team, I mean, what would they think? Okay, so those are the two extremes, and then my gray zone is like I think I can get behind that. I think, I don't know if I 100 percent believe it yet. I mean, 10 minutes, three days a week sounds pretty amazing to optimize body fat loss, muscle maintenance, and also let me live longer with more vitality, but I can get behind it. Listen, if Dr. Allie and Dr. Ren T are saying, this is working. I'm going to for I'm going to trust I'm going to trust the process here. So I get three different reactions. Probably the most common reaction is probably the middle reaction. Thankfully, we have a really we actually, our circle runs with people who really want to be healthy and they want to. Have vitality. So they're willing to be open when you're having two physicians who specialize in obesity medicine sitting here and saying like, no, this is what this will work for you. Plus it's really fascinating because you think, Oh, 10 minutes is so little, but it's actually a lot when you, Actually get it in your day and you actually make it happen. We were on, I'm not going to out anything, but you know, I'm in Allie's program, her, a physician program. And there was a call and someone was like, I thought when you did 10 minutes, oh, that was going to be nothing. And then it's like, they can hardly find the time. So it's like, it's so funny how you think it's going to be so little but tell me about people that, that they have no time. Like, cause I feel like people, again, it's, they'll always be they can't get the 10 done or they don't even want to get started. Like, what do you say to these people? Yeah. So, it's this idea that you have time. Is this a priority with the time that you have now? Obviously, life gets in the way and whatnot, but the reality is if this is priority number one priority number two or priority number three, you will find time. If this is below priority number three, you will have an excuse for how there is no time. Okay? And one of the things that I really try to do with this program is to take the excuses out of it. So if somebody says, I just do not have 30 minutes. over the course of a week. Every minute is accounted for. I mean, I work and I have quadruplets and I have, I also have a kid in college and I have to take care of my dog and then my mom needs me. And then you hear the story because remember the reason why we tell the story is so we can protect the ego. Okay. Here's the deal. If you didn't make time for it now, listen, emergencies happen. I get that. But in general, if there's not an emergency that happened that day, okay. And it didn't happen. It's because it was not in your top one, two, or three of priorities. Not a big deal. It was not a priority that day, but you have to look yourself in the mirror and say, exercise was not a priority for me today. Could tomorrow be a day where exercise is a priority for me? Could it be? Let's be open to that. Yes, it is. And eventually what will happen is when you start taking ownership for what's a priority and what's not. You will realize that you actually are in control of your results. Nobody else is there. Nobody else is there to make sure that you're doing it. You have to show up. Okay. And so the idea is, it's beautiful when we can say 10 minutes, because it's the consistency over time. That's the win. If you're willing to be consistent over time, what that means is you looked in the mirror and said, yes, I am a priority today. Now, if your top three priorities are, eat your protein, go to sleep early, and stress reduce, I'll give you a pass on that. Fine, exercise another day. But I don't think that people's top three priorities are self care that's bumping exercise out of the way. I don't, no one's thinking about it, Allie. I don't know if anyone else is having this listening, but I'm like, oh my gosh. Cause you have helped me to get really clear on like, what are your priorities every day? It's like this morning, I know it's a little off topic, but I totally didn't want to do my walk. I feel like I talk 24 seven about this on the podcast, but yet I do the darn walk and I do it because it's, it's not even a negotiation anymore. The clothes come on, I get out the door. And unless it's like my hands are freezing off, which happened the other day. Okay. I turned back. But other than that, it's going to happen. And so it's really interesting when you're talking about, Was it a priority for you? Cause you can decide these 10 minutes. I will make it happen. I hear people do the 10 minutes, like in their lunch break. I hear them do it, in the morning. I hear, I just hear really creative times when people are making this happen because they want to make it happen. It's like, one of my great friends right now, she does it in the call room. Like, I know you talk about this a lot, but she's literally like, like, listen guys, if someone can be delivering babies between delivering babies and trying to get us. Sleep and they can get this done. Like we can all get, I mean, she really inspires totally. And here's the other thing too. And I'm just going to give you a little behind the scenes in order for me to have a well established program ready to go, like when it opens up, let's just say for this new thing I'm creating, I have to have a lot of workouts. Well, if I'm creating every single workout, meaning I'm doing every single workout, level one, level two, level three. There's some mornings where there might be six in a row happening. Okay. So I'm like, all right, listen, listen, y'all. If I'm doing 60 minutes, you can do 10 minutes. You can do 10 minutes and not to compare. But what I want to say is sometimes it's a struggle, but I say, who is this going to benefit? If I get up and I record these videos and I put it out into the world, whose life can this change? And I get down there and I get it done. Okay. So that's the same thing. You look in the mirror and you say, if I commit to exercise, if I commit to my strength training, will this change my life? If you believe that it will, you'll find that 10 minutes. If you think it's not going to change your life. You're not going to find 10 minutes. So you have to believe that this is so epic that it's non negotiable. Yeah. You're so right. I really found it was so interesting. I'm going to talk about my own journey with this because I literally went through this with you. Okay. So this is why I think I'm always like, I need you to be the one to talk about this because it's obviously you're an expert in it, but then also how you've guided me. So that was something I was very uninterested in doing strength training. I I'll put it out there. I don't, I, I can't, I want all the benefits, but I was like, I don't want to logistically do it. And you made it very easy. But the other thing that was very interesting that happened with time is that it almost became very meditative. Like I would always see in your videos that you would do your workouts with no shoes or socks on. And I was like, what if I did that? And then I was like, Oh, I can feel the ground under me. And then you were like, You would say these little comments and I started to really enjoy the time. I know that sounds like, no, you can't imagine that if that hasn't been something, but it didn't become about, I have to lift this weight or do this certain thing. It was like, This is some time when I'm going to get to think because you put a lot of sort of mindsets just based on how you talk. There's just a lot of great stuff that, that we're talking about and discussing in the things. And I just got to realizing this is so about a bigger picture and I just didn't need to worry about the whole picture because you would guide me. And all I need to do is kind of just like hit play and connect with myself really. That's app. I love I love that reflection. And that's what I say pretty much in every beginning video. Just I hit the button and I say all you have to do is push play. Everything else is just bonus. Okay, because the idea is that if you push play, it means you showed up. And honestly, if you can consistently show up for yourself. You will get great health results. I mean, that is bottom line. And so again, if the exercise piece fits into Thursday and not Wednesday, so be it. That's totally fine. Right. But it's like, okay, how many things are you actually doing for yourself? And as you mentioned it being regulating, so I use exercise personally for emotional regulation. And a lot of my women who don't love to exercise. When they find the emotional regulation point and what emotional regulation is, it's essentially when you can calm your nervous system. When they learn to be able to calm their nervous system through movement, they start loving it because they're starting to feel peace again. They're looking for calm and peace. And for the first time in a really long time, they are doing the strength training thing and they're finding peace in their life. And they can't understand it until they realize That strength training, especially when you are focusing on what muscle you are contracting and engaging your breath at the same time, that is actually a form of meditation. And so we're doing regulation and I will tell you, the beginner level workouts I teach, I am literally queuing the whole time. So I'm saying you want to contract your bicep here. We're taking a big breath. And so if you just listen to what to do with your body, you will literally meditate as your strength training. It's completely true. I've experienced that. Like, it's interesting that you say that kind of the, the kind of the pairing and how that works. And it's interesting when you're talking about the queuing, I experienced the same thing with, with doing your workouts, how you'd be like, and we don't want to do X, Y, Z. I'm like, Oh shoot. I was doing that. You're like, we do want to feel it here. We do want, and you're like, Oh, it's like, I get it. It's so different. It's not just. Randomly doing a bunch of squats and they're all kind of crappy and you're like getting nothing out of it But it's like a few quality where you're doing what you're supposed to do. Well, we'll get you a lot further. Absolutely it's the whole work smarter not harder and really we care about quality Not quantity. Quantity is so like last year, we, we just care so much about quality now. One of the things that was really important to me was that, because for a while back in my programs early on, there was a lot of workouts. We would lead live and I would have other coaches come in and it was fine, except for, I didn't have the consistency with how I was strategically programming because there was other people in it. And so then I realized, well, if I strategically program it, we can do less. So why are my people do more because I'm not thinking ahead and strategically programming it. And so I have to tell you this cool part. So about five years ago, we used to do hour long workouts, three to four days a week. I would die. I would die. No, no, no. I don't even, it was during COVID. So everybody had time. Then we went to 30 minute workouts about just about over a year and a half. A lot. Everybody's loving them. Okay. They love them so much that I said, Hey, what about 10 minute workouts? Let's see. And people started getting results with 10 minute workouts. So now we've really shifted and we obviously have in different programs, we have different things. But the thing we're really trying to let people see is that 10 minutes, three days a week is accessible to every everyone really. I mean, we really try to make it inclusive in that way because it, like you said, it is non negotiable. So it's really interesting when you, like as a clinician, when you know someone and you make certain recommendations someone was working with me and they were doing great, they were losing body fat, holding on a muscle, and then they decided, well, I want to do the whole trainer route, right? And who they met with recommended like hours per week that they were going to meet with them. It was a really intense thing. And I said, listen. You have this history with binge eating disorder. I think your appetite is going to go up with this. You're already being super successful. Why don't we do again, your thing where I'm like the 10 minute, you know, and I kind of laid it out. Do you know the person did that? And they kept losing fat and gaining muscle. Now I know that's a rare scenario. We don't kind of say that that can happen with everyone, but the point is if that person had worked with someone. That was just like hours and hours and hours training them. I think they would have been binging. I think nutrition would have gone downhill. It's just like the wrong advice, the wrong way of going about it is really going to set you back. And I think we've all been there. I'll just say like, not that we're all going to like rip programs, but like, I remember Jillian Michaels, I tried it in medical school. Oh my gosh, like injury and all the things. And now I'm like, gosh, she was never an advocate, but like, but it's just the wrong people will guide you down the wrong road. You know what I mean? Because it's what they know that works for somebody who has not maybe struggled with emotional eating, hasn't struggled with eating, hasn't struggled with leptin resistance, hasn't struggled with insulin resistance, hasn't struggled with like genetic history of whatever. And I think that's the advantage of having, for example, what we do, like being obesity medicine physicians, but being well versed in kind of all the areas, but you're exactly right. I mean, one of the things that happens all the time. Is that we're seeing people who are having some metabolic parameters that we need to help with medication. Okay. Yeah. So if you take that person. And they're already having issues with leptin again. That's the satiety hormone. So again, leptin is going to be where, you know, if you are losing body fat or you're stressed, or you're over exercising that number, right? It's so you, you, excuse me, your leptin are opposing, but when you're over exercising, you're tired, you're stressed. Grelin, your hunger hormone goes up. Okay. And then your satiety hormone, your leptin is going to go down. And so you're, you're going to have an issue where you're going to get hungry. So then you throw somebody into all this extra activity. Okay. Now they're really going to get hungry. Okay. And you're trying to manage fat loss and we need to be in a deficit for fat loss. Okay. So then what happens? So now they're super annoyed because their appetite is obnoxious. Yeah. They're not losing weight. And most people that have ever struggled with their weight are going to be a mesoendo body type. So they don't really have a problem gaining muscle. They typically have a harder time losing body fat because usually they're equipped with a really good appetite. Yeah. Yes. Yes. I know this problem intimately. Yes. I, I, I just, I, I, I think that, I think that many of us do. And I think that's the, I think that's the beauty. It's like, if you can understand it at this level, I mean, there's an emotional side to this. There's a mental side to this. I love it when the gym bros get all up in our grill about deficit and calories. And, and I always say, listen, Nobody's arguing with that. Yes, a deficit is required. The issue is if you have anything like leptin resistance, your body can't find the deficit because your metabolism will keep lowering. Right. Well, you won't ever find a deficit because you just keep lowering your metabolism. Right. Right. Because of the leptin resistance and your body is so desperately trying to hold onto your body fat. It thinks that it doesn't have enough. And so I think it's interesting, but these days sustainable significant weight loss, I think has to be managed by a specialist because I'm seeing too many people come in with bad advice. Yeah, it's it's interesting. It's like they self select right? We need to stay on this Jimbro thing for a moment because I just see too much of it and I think about You know, people end up dropping out working with them and then they say it's a discipline thing, but it's like they were never actually hearing what was going on for the person. And I, I, I almost, I almost have compassion for them and understand that there's no way that they can understand this because it's like it's a whole specialty, right? If you think about like the thousands of hours of training that we've had. But I sit there and I think, but the person on the other end that is being made to feel less than when there's actually metabolic things going on and there's a different way to get it done. I think it's just like, it's, it's wrong on all levels and they don't even, I don't think these gym bros understand what they're even doing, like how detrimental it is. Oh, absolutely. The beauty. And the reason why I speak on it in that way is because before I became an obesity medicine physician and I had my transform program for women physicians. And so again, nutrition exercise, many people's strength training exercise, many people's goal was definitely fat loss. And so what would happen is we'd have some that would be very successful. They would maintain their muscle. They would lose fat and they didn't have any metabolic derangement. It was completely fine. There was an even playing field for them. Then I would have my ladies who, you know, they're doing everything. They're doing everything as prescribed. I know they are because I'm watching it. I'm monitoring it. Nothing's happening. Okay. Two years later. Okay. Now that we have more tools, many women have come back now on a GLP one agonist. Now complimenting the program with their GLP 1 agonist, blowing it out of the water with results because all they needed was a little extra tool to level their playing field. And so here's the point, we have to be able to see each person as an individual to be able to help them with what they need so they can Live their most, you know, in their most authentic body is how I like to call it. I don't like to pick a weight. I like to say you will know when you are living in your most authentic body. Yeah. Yeah. Okay. This is also good. We got a little bit left field, but it was totally necessary because it's a hundred percent part of this conversation, right? So, okay. I could keep talking to you and I had like 10 more questions, but I want to respect your time. So tell us, I know that you have a new program coming out and I really want you to tell us like Who is it for? Tell us about what's in there. Because frankly, I think this is the biggest game changer and I can't wait for every single patient of mine. This is going to be part of, you know, what we do. So can you tell us a little bit more about it? Oh, totally. So this is really cool. And first I have to say that You have had a huge role in this program being created. Okay. First of all, you have done my work yourself. So you saw firsthand the power and then you saw the thing I love about you is that you're like, there's a deficit here. I need my patients to be strength training. There's a deficit here. What, what do we do? How do we bring this in? And that's when, you know we talked a couple of times and we're like, well, let's make the program. Let's make it for patients to have access to this. Right. And so there you have it. We decided actually, you've had a very instrumental role in the creation of this. So phase one, phase two, phase three of the new program called muscles and mindset. So my podcast is also called muscles and mindset, but I thought it was perfect. So it's muscle and mindset. Okay. So it's awesome. So basically what happens and the whole goal here, this program is for somebody who is losing weight, who's on a weight loss journey, desires weight loss. Does not want to lose muscle mass. Wants to lose body fat. Doesn't have a ton of time. Doesn't really want to go join a gym and be confused and not know what to do and have like, I don't know, sweaty socks. You want to be able to have the flexibility. You want to be able to, enjoy what you're doing. You want to be actually like what you're doing. It's for somebody who has never done strength training before. It's for somebody who has done strength training before. And maybe they're at the more intermediate level. They can get from the ground to standing, but that's going to be kind of, about it right now. The complex movements aren't really available. It's also for advanced exercisers. So there's three phases. Again, phase one is from a chair, which is super cool. Now the beauty is it's super simple. I have crafted and created every single workout, meaning I have professionally recorded every single workout, all 10 minutes. Okay. So you come into the program every week, you get three workouts. Now you have a huge library, which has way more than three workouts, but you get assigned on your calendar, three Okay. Your job is to do those three workouts. Now, let's say the workouts are scheduled for Tuesday it's going to be determined when you start, you start. So everybody's schedule will look a little different. And you can obviously reassign when you want to do the workouts, but it'll say level one, level two, level three. Now, obviously your patients are going to have the advantage where they can ask you and say, At what level do you want me to start it? And that's the beauty. A lot of times people say physicians don't advise me on my nutrition. Physicians don't advise me on my exercise. This is an opportunity for physicians to advise their patients because they can prescribe this program, which by the way, and I didn't even talk about this yet. My other goal was to make it extremely easy for them to prescribe. Extremely out of the water, blow it out of the water, affordable. Which, by the way, we appreciate, because people, like, we want people to actually be able to do it, you know what I mean? Absolutely. We want every, everybody needs to do this, it's that good. So, You come in, you have your 10 minutes, three days a week. Every week is a new workout. You get a unique workout. Okay. So if you do the math three phases, you get three new workouts a week. One is upper body. One is lower body. One is full body. So I'm creating nine new workouts a week over 52 weeks, 468 workouts about. So over the course of the year, there will be access to almost 500 workouts. Okay. It's a one time payment, which is really cool. Cause I know I have things where it's recurring and this and that and whatnot, but I just want people to be like, listen, I'm going to have a physician program, my strength training for an entire year. And it's going to take me 30 minutes per week. I'm all in. Okay. So that's the program muscles and mindset. And I'm really excited because I, I believe this is the game changer. So I just want to say for people that are listening, so we will obviously have the link to this in the show notes. Or you can go to rentierclinic. com forward slash blog. And again, we'll have, we always have a blog post for every single one. And so you can see that. Okay. But here's the thing I want to say when you were talking about, you know, how, cause I actually, even before you had this program, I would use other ones of yours. I used what we had and I would, you know, They would get it and then I would say, okay, we would make goals and we'd be like, I want you to do, you know, five minutes, these two times a week. And I would actually put it to what I call their care plan, meaning like, these are the things we're going to do and this is how we're going to do it. And here's what we're going to implement it. So you were part of that. So now I'm so excited that it's like going to run itself. Yes. Yes. The other thing too, that I think is really cool. Cause just having done so many of your programs that everything's always unique. That you can go this entire year and it's not like it's the same video every single time that you're watching. So I want to, other doctors in the room are going to know what I'm saying, but to the patients as well. So back in the day, I've always been someone like seeking the answers for my patients, right? How can we make this more efficient? How can we get them better results? So I would make a PDF of all the different, we have within the clinic actually still there's a, we have this like several page document of like, All the different YouTube channels, all the different things that are free. And can I tell you how many people have done it, Allie? Zero. I mean, the resource exists. There's free apps on stuff. It doesn't work because you don't have a plan. It's not easy. It's not in an app. There's no progression. There's no like, well, now I'm at this level, but I've actually feel like I'm a little stronger now. You can't customize any of it and it just, it doesn't work. So I just want to speak to people if you're listening and you're either on these medications or in any capacity in this world, you need a strength training program. And if you don't have one currently, I, this is personally who I would endorse because I've said this for a long time. I myself do it. I've seen the clinical results with patients that have gone through Allie's work. Like I see them keeping muscle, if not gaining, And then the other thing, if you're a clinician listening, it's like, this is your answer for something that is evidence based, that works, where you don't have to kind of constantly question, like, is the P90X moment going to come out of it? Like, no, that moment's not coming. I can't recommend this enough to people. I hope that this is, I know a lot of people, this will be a blessing, like what they've actually been looking forward to, to hear about this. I'm really, really excited. I am really, it's so funny, but I'm waking up every morning, like super excited to record the next thing. And I was really specific about wanting the workouts to be all different, and in three different levels. And I think it's so cool because In the past, I would feel bad. I would meet somebody and I knew that they couldn't probably do the level that I was offering something at, but now it feels so good because I can say, I mean, I'm telling you right now, my mother in law who is 75. does level one. So I'm saying, and I'm not telling you like, you have like level one is like for somebody who can't really do too much. No, because I'm recording level one and I am sore with level one. Thank you for all your foresight with all of this. And I'm so excited to just really get it out there and just have people enjoy it. Again, it's on our custom app, the fit collective app. So as you mentioned, it's super easy. It's one click and there's your workout and you can stream it to a bigger screen. You can also access it on your desktop. So it's super easy. It's super streamlined. And again, it's. fun because I was thinking about it. You know, I do Peloton. I do have a, I do have Peloton and it's funny because I was thinking, are people going to get bored with just me? But then I'm like, no, because when I go on Peloton, I do the same instructor stinking time. But it's super awesome. And the other cool thing I love about the level one for my, I really. tried to spend some extra time on my beginners. I'm queuing every exercise. So if you're ever like not sure on how to do something, I am demonstrating it. I'm queuing it. I'm walking you through it. So I think that beginners in particular are going to be really surprised at what they're able to accomplish with it. I really love that you're doing that because I feel like sometimes when people get super advanced, I don't know, maybe they want to go lift something heavy at a gym. Like, I don't know, but although, listen, you have showed me, because I've done more of your advanced stuff, it can be very advanced. Everything you do, I'm like, I don't understand how we're getting this complicated with no equipment. I mean, it really can get advanced. I just want to I know that everyone in your program says this, it's like, how did it get so hard? Yeah. Yeah. And so the fun thing is, it's like, great. So we have, we have different levels to kind of work that out and it can be easy or, and it can be harder and it's fun because people have autonomy now, you know, they have honest to gosh, they have autonomy. Maybe they're a level one upper body, but maybe they're a level two lower body. Yes. Yes. You know, that's good that you say that. Totally. Totally. Okay. It's actually interesting that in bodies. Actually, let me ask you a sidebar question. Sorry, because we're just, I think we have like one more minute here. Do people ever get up in the weeds with like when you get a professional in body done? Sometimes they have more. They have relative to the ranges, they've got more upper, lower body muscle compared to upper body. Is that a thing where you then focus them more in a certain direction or do you not care about that? So typically like most women are going to have that. I have that. Cause that's what I see. And, I think some trainers have different thoughts on it and I always disagree, but I'm glad you agree with me. Yeah. Yeah. So most women in general are going to have that even if they, even if it's somebody who stores a lot of their body mass in their lower body, I usually just celebrate them and let them know how cardio protective that is and, and, and go on with their day. So what I say for them, honestly, it's what they like to do. So people who tend to have more muscle in their lower body, they usually can lift more weight. They usually can. Yeah. You know, they have a lot of strength. So if that makes them happy and fills them up great, do it also not required. So it's kind of one of those things where it gives us information on embracing your body. So if you're so worried because your pants are a different size than your top and the top and the bottom are different. That's a normal thing. Okay. And sometimes the in body can just kind of reveal, yeah, you have a higher percentage, compared to average in your lower body. And I just think also too, we talk all about now, you know, obviously I have two daughters, right. And so it's all about, you know, body positivity strong as the new pretty. And I just really think that when we move our body in a way that promotes strength. We all just feel better about ourselves. And so. you know, it's, it's one of those things where seeing that in body and seeing that there's a high percentage of muscle mass, that's kind of empowering. Very, very, very, very definitely. Okay. So I, I would keep talking for years, but I want to respect your time. Thank you so much for coming on today. And can you tell everybody, how can they find you. Easiest thing is www. thefitcollective. com. Make sure you put the fit collective, or you will go to someplace in Dallas where, I don't know, they sell stuff. Spandex, but it's buffettcollective. com. You will find everything I have there. All my programs, my podcast, my blog, there's a place to email us on the website. And then you'll, like I said, the podcast is there as well. And then, because of you, you know, I'm loving my TikTok. So Allie Nowitzki, MD on TikTok. That's where you'll find me. I love it. Well, thank you so much. And I'm sure everyone's going to be following and learning so much more. Oh, thank you, my friend. Thank you for having me.