Dr. Sara Ayers: A Pediatrician, Mother, and Mindset Mentor Helping Women Thrive

In a world where women physicians often carry the invisible weight of caregiving, leadership, emotional labor, and perfectionism, voices like Dr. Sara Ayers are essential. A dedicated pediatrician and mother of three, Dr. Ayers brings not only clinical experience but also lived wisdom about navigating professional and personal demands with intention, strength, and self-compassion.

A Pediatrician With a Heart for Families—and for Women Who Care for Them

Dr. Sara Ayers has devoted her medical career to pediatrics, a field known not only for its scientific rigor but also for its emotional demands. As a pediatrician, she supports families through moments of uncertainty, triumph, fear, and transformation. Her work requires patience, adaptability, communication, and deep empathy—skills she now brings into her work supporting women as well.

But beyond her role as a physician, Dr. Ayers is also a mom of three, balancing the complexity of raising children with the responsibilities of medical practice. She understands firsthand the daily momentum, mental load, and boundary challenges that so many women juggle.

It is this unique blend—clinician, mother, and mentor—that makes her work so meaningful to the women she now guides.

A Longtime Participant in Dr. Ali Novitsky’s Programs

Coaching as the Catalyst for Personal Transformation

Dr. Ayers shares openly that she has been part of Dr. Ali Novitsky’s coaching programs since nearly the beginning, experiencing their evolution and transformative impact over time.

Her journey began with a simple desire:
to feel better, live better, and show up more fully as both a physician and a mother.

From group coaching sessions to reflective curriculum work, the tools she learned fundamentally reshaped how she approaches:

• Emotional regulation

• Boundaries

• Self-trust

• Burnout prevention

• Body image and self-compassion

• Identity beyond roles

• Leadership and communication

• Navigating overwhelm

• Reclaiming energy and intention

What she discovered was both powerful and deeply personal:
Coaching isn’t about changing who you are—it’s about remembering who you already were before burnout, guilt, and expectations layered over your identity.

This internal shift, built over years of commitment and community, now informs everything she shares with others.

From Participant to Guide: Helping Women Navigate the Journey

Supporting Women Physicians With Real-Life Wisdom

After experiencing the life-altering results of coaching, Dr. Ayers felt called to share what she learned with other women—especially those balancing medicine, motherhood, and self-expectations.

Her mission is simple and heartfelt:

“I hope to share some skills with other women to make the journey a bit easier.”

She brings a rare blend of:

• Medical expertise

• Personal lived experience

• Vulnerability

• Strength

• Practical mindset tools

• A deep understanding of the emotional world of women physicians

Women who work with her often describe her presence as grounding, uplifting, and deeply relatable. She teaches not from theory alone, but from having walked the path herself.

Building Strength—In Body, Mind, and Identity

Physical Strength as a Reflection of Internal Strength

Dr. Ayers is passionate about movement, strength, and the power of physical resilience. Her hobbies reflect a commitment to both discipline and joy:

• Kickboxing

• Weight training

• Orangetheory Fitness

• Knitting (the ultimate mindful reset)

These activities mirror her personal philosophy:

Strength shows up in many forms—and all of them matter.

Kickboxing and weight training build physical and mental grit.
Orangetheory supports endurance, consistency, and community.
Knitting provides restoration, creativity, and mindful quiet.

This blend of powerful and gentle practices reflects her belief that women deserve both strength and softness, structure and rest, progress and presence.

Why Women Connect With Dr. Ayers

A Voice That Feels Real, Honest, and Supportive

Women physicians often feel isolated in their struggles—yet Dr. Ayers offers connection grounded in authenticity. She understands:

• The overwhelm

• The guilt

• The desire to do everything well

• The burnout that creeps in quietly

• The constant caregiving for both patients and family

• The pressure to be strong while craving support

What makes her support unique is that she speaks with the energy of someone who has lived these experiences and built a life with intention on the other side.

A Mentor Who Knows Transformation Is Possible

Her experiences in group coaching with Dr. Ali Novitsky have taught her the tools of:

• Thought awareness

• Emotional processing

• Mind-body regulation

• Grounded goal-setting

• Worthiness and compassion

• Nervous system safety

• Leadership by example

• Identity expansion

Now, she offers these insights with clarity and accessibility, helping women integrate them into real daily life—not just theory.

The Power of Community and Connection

Dr. Ayers knows what many women learn only after years of struggle:
Community heals what isolation harms.

Participating in Dr. Novitsky’s programs gave her a support network of women physicians who understood her experiences without explanation. This was transformative—and now she strives to help other women find that same sense of belonging.

She reminds women that they don’t need to:

• Hold everything alone

• Pretend they’re fine

• Push past exhaustion

• Shrink their needs

• Sacrifice their wellbeing for their roles

Instead, she advocates for community-based growth, where women empower one another through shared vulnerability and collective strength.

A Model of What Is Possible for Women in Medicine

Dr. Ayers is part of a growing movement of women physicians redefining what success and fulfillment look like. She represents:

• A new generation of leaders prioritizing wellbeing

• Mothers who show that rest and ambition can coexist

• Physicians committed to healing patients and themselves

• Women modeling strength without burnout

• Mentors who create safety, support, and transformation

Her journey reflects the truth that women do not need to choose between being exceptional clinicians, engaged mothers, and fulfilled individuals—they can build lives that hold all of it with intention.

IMPACT

Dr. Sara Ayers is more than a pediatrician and mother—she is a guide, a grounded voice, and an inspiring example of growth through coaching and community.

Her long-standing participation in Dr. Ali Novitsky’s programs has allowed her to rewrite her relationship with stress, identity, strength, and possibility. Now, she helps other women do the same—offering wisdom born from real experience and a heartfelt desire to make the journey easier for those who follow.

Her message is powerful and simple:
You don’t have to do this alone—and you are capable of more peace, strength, and joy than you realize.

Dr. Diana Pallin: Transforming Lives Through Modern Obesity Medicine and Metabolic Health

In today’s world—where chronic disease, metabolic dysfunction, and weight-related illnesses are on the rise—the need for compassionate, evidence-based obesity care has never been greater. Dr. Diana Pallin, founder of New Start Medical, stands at the forefront of this movement. With dual board certifications in Internal Medicine and Obesity Medicine, over a decade of specialized experience, and a deep commitment to the well-being of her patients, Dr. Pallin is transforming the way individuals approach weight loss, metabolic health, and long-term wellness.

Learn more at https://www.newstartmedical.com.

A Leader in Evidence-Based Obesity Medicine

Board Certified and Dedicated to Metabolic Health

Dr. Pallin is Board Certified in Internal Medicine and Board Certified in Obesity Medicine, giving her the clinical foundation to understand the complex medical, hormonal, psychological, and environmental factors that influence a person’s weight.

Since 2013, she has practiced Obesity Medicine, a rapidly advancing specialty focused not only on weight loss but on the prevention and treatment of cardiometabolic disease. She is an active member of the Obesity Medicine Association (OMA) and integrates OMA’s professional guidelines into her patient care.

Her practice is not about dieting. It is about true metabolic change.

Founder of New Start Medical

As the founder of New Start Medical, Dr. Pallin has built a comprehensive metabolic practice designed to help patients achieve sustainable, medically supervised weight loss.

New Start Medical is grounded in:

• Evidence-based obesity medicine guidelines

• Individualized treatment plans

• Comprehensive medical assessments

• Lifestyle-focused metabolic strategies

• Ongoing clinical supervision and support

The practice delivers a structured, patient-centered experience that helps individuals improve their health, reduce chronic disease risk, and build lifelong habits.

Learn more about her programs at https://www.newstartmedical.com.

A Comprehensive Approach to Medically Supervised Weight Management

Addressing the Whole Person, Not Just the Scale

Dr. Pallin’s philosophy centers on two core beliefs:

1. Weight is a medical condition, not a personal failure.

2. Sustainable weight loss requires medical understanding and individualized treatment.

Her practice addresses the multiple dimensions of weight and metabolism:

• Hormonal imbalance

• Insulin resistance

• Genetics

• Inflammation

• Medications

• Stress and sleep patterns

• Nutrition and movement

• Behavioral and emotional health

This whole-person approach helps patients understand the why behind their struggles, which is crucial for long-term success.

Medically Supervised Programs for Safe, Effective Results

New Start Medical delivers comprehensive weight management grounded in clinical science and metabolic physiology. Patients receive:

• Detailed metabolic assessments

• Personalized nutrition guidance

• Lifestyle medicine coaching

• Medication management when appropriate

• Close monitoring of medical conditions

• Support for long-term weight maintenance

Unlike quick-fix diets or commercial plans, Dr. Pallin’s programs are designed for patients who want a safe, structured, medical pathway to lasting health improvements.

Improving Cardiometabolic Health Through Lifestyle Medicine

Prevention and Treatment of Chronic Disease

One of Dr. Pallin’s greatest passions is the prevention and management of cardio-metabolic conditions, including:

• High blood pressure

• High cholesterol

• Type 2 diabetes and prediabetes

• Metabolic syndrome

• Fatty liver disease

• Inflammation-related disorders

Because these conditions are strongly affected by lifestyle, Dr. Pallin incorporates personalized strategies that support:

• Improved glucose regulation

• Reduced cardiovascular risk

• Enhanced metabolic flexibility

• Healthier liver function

• Better long-term outcomes

This integrative approach empowers patients to take charge of conditions that may otherwise progress silently for years.

A Mission Built on Compassion and Empowerment

Supporting Patients Through Every Phase of Their Journey

Dr. Pallin’s patients often describe her approach as supportive, encouraging, and deeply informed. She believes in creating a space where individuals feel heard, respected, and empowered—not judged.

Her goal is to:

• Help patients understand their physiology

• Provide effective tools rooted in science

• Build confidence through education

• Foster accountability with compassion

• Celebrate progress, not perfection

This commitment to empathetic care is what makes New Start Medical a trusted partner in weight and metabolic management.

International Roots and Medical Excellence

From Romania to the United States: A Journey in Medicine

Dr. Pallin was born in Romania and attended the prestigious Iuliu Hațieganu University of Medicine and Pharmacy in Cluj Napoca—one of the top medical schools in Eastern Europe.

Her international background gives her a valuable perspective on:

• Cultural influences on health

• Barriers to care

• Patient diversity and individual needs

• Global approaches to metabolic medicine

Chief Resident and Educator at New Hanover Regional Medical Center

After moving to the United States, Dr. Pallin completed her Internal Medicine residency at New Hanover Regional Medical Center in Wilmington, North Carolina. She distinguished herself as Chief Resident, where she helped design the educational curriculum for Grand Rounds and morning reports.

Her leadership experience strengthened her ability to communicate complex medical topics with clarity—an invaluable skill she brings to her patient care today.

A Life Rooted in Family, Travel, and Nature

Finding Joy Beyond the Clinic

When she is not caring for patients, Dr. Pallin enjoys a rich and fulfilling personal life. She loves:

• Traveling to new places

• Experiencing different cultures

• Spending time in nature

• Creating memories with her family

Her appreciation for new environments and natural beauty resonates with her belief that health is a lifelong journey—one that blends science, lifestyle, personal joy, and connection.

The Vision of New Start Medical: A Better Future for Metabolic Health

Accessible, Evidence-Based Care for All

Dr. Pallin created New Start Medical with a vision to make obesity medicine more accessible, less stigmatized, and more scientifically grounded. Her clinic continues to lead the way in:

• Metabolic evaluation

• Personalized medical weight loss

• Lifestyle education

• Cardiometabolic prevention

• Chronic disease reduction

• Patient empowerment

With more than a decade of obesity medicine experience, she is helping shift the national conversation toward evidence-based, compassionate care.

Visit https://www.newstartmedical.com to explore her programs and begin your own metabolic transformation.

IMPACT

Dr. Diana Pallin is a physician who blends clinical excellence with compassion, evidence-based obesity care, and a deep commitment to improving patient lives. Her work at New Start Medical is transforming how individuals understand their health, navigate metabolic challenges, and achieve sustainable weight management—without shame, judgment, or confusion.

Dr. Brooke Buckley: Transforming Healthcare Leadership With Purpose, Courage, and Compassion

In a rapidly evolving healthcare landscape, few leaders embody both the clinical expertise and human-centered leadership required to reshape organizational culture. Brooke M. Buckley, MD, FACS stands at the forefront of this transformation—a board-certified general surgeon, Diplomate of the American Board of Lifestyle Medicine, experienced physician executive, health coach, and national advocate for trauma-informed leadership and workforce well-being.

Dr. Buckley is also the co-founder—along with Drs. Mark and Ali Novitsky—of Catalyst for Organizations, a groundbreaking, human-centered transformation initiative powered by The FIT Collective. This program equips hospitals, practices, and healthcare systems with the frameworks, training, and cultural scaffolding needed to build resilient, values-aligned teams that can thrive in demanding environments.

A Surgeon, Strategist, and Systems Leader

Clinical Excellence and Lifestyle Medicine Expertise

Dr. Brooke Buckley brings decades of experience as a skilled clinician and surgeon. She is:

• Board-Certified in General Surgery

• A Diplomate of the American Board of Lifestyle Medicine

• A long-standing advocate for whole-person care, preventive health, and integrative well-being

Her dual training in high-acuity surgical care and evidence-based lifestyle medicine gives her unique insight into the full continuum of patient health—from emergency intervention to long-term resilience and recovery.

Leadership Training Rooted in Business and Human Behavior

Dr. Buckley earned her MBA from the Johns Hopkins Carey Business School, equipping her with strategic and operational expertise rarely combined with frontline surgical experience.

This fusion allows her to communicate across the clinical-administrative divide, build effective multidisciplinary teams, and drive sustainable organizational change.

A Career Dedicated to Transforming Healthcare Systems

Dr. Buckley’s leadership experience spans multiple institutions and progressive levels of responsibility.

Current Roles and Responsibilities

She currently serves as:

• System Vice President of Medical Affairs for Henry Ford Health

• Medical Director of the Command Center, stewarding system flow, crisis coordination, and operational readiness

From 2020–2025, she served as Chief Medical Officer of Henry Ford Wyandotte Hospital, guiding clinical strategy through some of the most challenging years in modern healthcare.

Past Leadership Positions

Her prior leadership includes:

• Vice President and Chief Medical Officer at Meritus Health

• Associate Chair of Surgery at Anne Arundel Medical Center

• Medical Director for Acute Care Surgery and Wound Center Programs

These roles reflect her breadth of experience leading surgical services, hospital operations, crisis management, and physician culture initiatives.

National Leadership and Advocacy

Championing Clinical Leadership and Policy

Dr. Buckley has been trusted to lead at a national level across multiple influential organizations, including:

• Past Chair of the Committee on Clinical Leadership for the American Hospital Association

• Chair of AMPAC (American Medical Political Action Committee)

• President of the Maryland State Medical Association

She currently serves on the Joint Commission Board, contributing to national conversations on safety, equity, quality, and accreditation.

National Speaker on Burnout, Workforce Wellness, and Trauma-Informed Leadership

Dr. Buckley is widely regarded as a compelling keynote speaker who blends vulnerability, data, and lived experience. Her signature topics include:

• Burnout in medicine

• Trauma-informed leadership

• Workforce mental health

• High-functioning team dynamics

• Crisis leadership

• Creating psychologically safe medical environments

Her workshops and presentations empower leaders to build healthier, more connected, and more sustainable systems.

Co-Founder of Catalyst for Organizations

A Vision Shared With Drs. Mark and Ali Novitsky

Dr. Buckley is the co-founder—alongside Dr. Mark Novitsky and Dr. Ali Novitsky—of Catalyst, an innovative organizational transformation framework for healthcare teams.

Catalyst for Organizations, created through The FIT Collective, brings together trauma-informed leadership, psychological safety, communication training, and cultural transformation strategies designed specifically for stressed, overextended healthcare environments.

Catalyst trains teams to:

• Lead with clarity

• Communicate with emotional intelligence

• Regulate under pressure

• Build cultures that retain people

• Align organizational behavior with mission, values, and humanity

Dr. Buckley brings her executive leadership, operational mindset, and deep understanding of trauma and burnout to this program—making Catalyst one of the most unique, powerful tools available for healthcare organizations today.

A Mission to Support Women in Medicine and Leadership

Helping Women Reconnect With Meaningful Work

At the core of Dr. Buckley’s teaching is a mission:

To help women in medicine reconnect with their purpose, align their work with their values, and create space for both impact and joy.

Through coaching, mentorship, and system-level advocacy, she works with women physicians and leaders to:

• Prevent burnout

• Build self-trust

• Develop boundaries

• Navigate trauma and high-pressure environments

• Reclaim passion for their work

• Lead authentically

Certified Health Coach and CISM-Trained Leader

Her training in Critical Incident Stress Management allows her to support clinicians navigating traumatic events and cumulative stress.

As a certified health coach, she guides individuals in integrating sustainable habits, emotional regulation strategies, and lifestyle practices that support both personal and professional wellbeing.

An Integrated Leadership Philosophy

Where Purpose Meets Performance

Dr. Buckley believes that organizations thrive when humans thrive. Her leadership style is rooted in:

• Courage

• Self-awareness

• Transparent communication

• Trauma-informed decision-making

• Alignment between values and actions

• Respect for the emotional experiences of teams

Her approach bridges the gap between clinical excellence and compassionate leadership.

Leading Through Crisis With Humanity

Dr. Buckley has served in key leadership roles during some of the most turbulent periods in healthcare. Her C-suite experience is supported by:

• Real-time crisis management

• Command center coordination

• Burnout mitigation frameworks

• Support for teams facing moral injury

• Creating space for recovery, communication, and reconnection

Her ability to lead while honoring the emotional weight of the work is one of her most defining strengths.

Education and Early Career

Medical Training

Dr. Buckley graduated from:

• The Ohio State University College of Medicine and Public Health

• Completed her Internship and General Surgery Residency at Fairview Hospital in the Cleveland Clinic Health System

Her surgical roots instilled a deep appreciation for teamwork, precision, and high-stakes decision-making—skills she continues to apply at the system level.

Life Outside of Medicine

Family and Personal Joy

Outside the boardroom and operating room, Dr. Buckley is a dedicated mother to three young sons and lives a joyful, grounded life with her family and her beloved sheepadoodle.

Her personal life reflects the balance, authenticity, and humanity she encourages in leaders and clinicians.

IMPACT

Dr. Brooke Buckley is a rare kind of leader—deeply skilled, deeply human, and deeply committed to transforming healthcare from the inside out. As a surgeon, executive, lifestyle medicine physician, and co-founder of Catalyst for Organizations, she brings clarity, compassion, and courageous leadership to systems in need of healing.

Her mission is clear:
To help clinicians and leaders reconnect with purpose, align with their values, and build lives—and workplaces—where impact and joy can coexist.

If you’d like this expanded further, turned into a downloadable PDF profile, or adapted into a video script or landing page, I can create that next.

Living Fully in the Present: The Mindful Medicine of Dr. Ellen Cooke

In a time when healthcare is rapidly evolving, few physicians embody the true spirit of whole-person healing like Ellen Cooke, MD. A board-certified radiation oncologist in Wichita, Kansas, Dr. Cooke is redefining what it means to care for patients—by blending evidence-based oncology with the transformative power of mindfulness, presence, and compassion.

This story highlights the unique way Dr. Cooke practices medicine, the meaningful work she is doing through the Circle of Hope, and the inspiring life she leads both inside and outside the clinic—all optimized so readers searching for mindful cancer support, meditation resources, or integrative oncology will discover her work.

A Radiation Oncologist Bringing Mind, Body, and Spirit Back Into Medicine

As an experienced radiation oncologist, Dr. Cooke understands cancer care at the deepest level. But what truly sets her apart is her ability to see the whole person in front of her. She takes the time to know her patients beyond their diagnoses—learning their stories, fears, families, values, and sources of strength.

Her approach is rooted in three core principles:

• Presence creates healing.

• Mind-body integration improves resilience.

• Compassion is a powerful clinical tool.

To further elevate her holistic approach, Dr. Cooke completed a fellowship in Contemplative Medicine, adding to her many years as a certified mindfulness instructor. This training allows her to support her patients not only with advanced medical care but also with tools that nurture emotional, mental, and spiritual well-being.

Founder of the Circle of Hope: Mindfulness for Patients, Professionals & Families

Dr. Cooke is the founder of The Circle of Hope, a powerful organization dedicated to teaching mindfulness to:

• Cancer patients

• Caregivers

• Healthcare professionals

• Parents

• Children

The mission is simple and profound: to help people live more fully in the present moment, even in times of uncertainty.

Through the Circle of Hope, she offers:

• Meditation workshops and retreats

• Mindfulness-Based Stress Reduction (MBSR) courses

• Custom meditation programs (including those designed for coaching and wellbeing programs)

• Weekly guided practices

• Educational speaking events

• Training for medical teams

Her ability to translate complex mindfulness concepts into warm, accessible, real-life tools has made her work widely sought after.

You can join her community at: jointhecircleofhope.com
Subscribe to receive a free guided meditation delivered to your inbox every Monday.

National Presence: Teaching Mindfulness Across the Country

Dr. Cooke has brought mindful living to audiences nationwide. She has:

• Led meditation at multiple national medical conferences

• Been featured on numerous podcasts

• Taught MBSR to clinicians and communities

• Led live meditation clinics

• Created custom meditations for professional coaching programs

One of the achievements she cherishes most is her personally curated meditation series featured exclusively inside Dr. Ali Novitsky’s Transform Program for Women Physicians. These meditations offer emotional grounding, intentionality, and presence to a community of high-performing women physicians navigating burnout, identity, and healing.

Mindfulness as a Way of Living: Dr. Cooke’s Philosophy

At the heart of her work is a belief she repeats often:

“Our greatest power is our ability to live fully in the present moment.”

When we anchor ourselves in presence, she teaches, we access:

• Truth – the clarity to see what truly matters

• Compassion – for ourselves and others

• Love – the foundation for meaningful connection

• Purpose – the inner knowing that guides our lives

This philosophy informs everything she teaches, from mindful parenting to mindful leadership to mindful navigation of illness.

Life Beyond the Clinic: A Family of Adventurers

When she isn’t teaching or caring for patients, Dr. Cooke is exploring the world with her husband and three children. Her family has a remarkable goal: visiting every continent before their oldest (currently 13) graduates from high school.

So far, they’ve visited 4 out of 7 continents, and the upcoming adventures are extraordinary:

• Summer 2026: Australia and New Zealand (with Great Barrier Reef snorkeling!)

• February 2027: Antarctica

• Following year: A safari in Africa to complete all seven continents

This passion for global travel infuses her mindfulness teachings with stories, visuals, and experiences from around the world.

Fun Facts That Make Dr. Cooke Truly One-of-a-Kind

• Favorite Color: Kelly Green — Go Irish!

• Beloved Pets: A dog, cat, turtle, and gecko

• Most Unique Fact:
  She has had her box turtle, Tortilla, since she was 12 years old!

• Social Media:

  • @circleofhope4u on Facebook, Instagram, X, and LinkedIn

  • @ellencookemd on TikTok (featuring free mindful minutes paired with travel videos!)

• Email: ellencookemd@gmail.com

Why Patients and Professionals Seek Her Out

1. She blends science and soul.

Dr. Cooke respects the rigor of oncology while honoring the human experience of illness.

2. She sees healing as multidimensional.

Her work includes the mind, body, and spirit—not just symptoms.

3. She teaches mindfulness in a way that feels natural and doable.

Her practices are simple, meaningful, and grounded in real life.

4. She creates safe spaces.

Patients and participants feel supported, seen, and deeply understood.

5. She embodies the present moment.

Her calm presence is a reminder of what mindful medicine looks like in action.

Want to Experience Mindfulness With Dr. Cooke?

To join her community and receive a free guided meditation every Monday, visit:

👉 https://jointhecircleofhope.com

And follow her travel-infused mindful content:
👉 @circleofhope4u (FB, Insta, X, LinkedIn)
👉 @ellencookemd on TikTok

Dr. Candace Good: A Psychiatrist Redefining Mental Wellness Through Mindfulness, Community, and Compassion

In today’s rapidly evolving healthcare environment, the emotional well-being of physicians and high-performing professionals has never been more important. Burnout, chronic stress, and compassion fatigue continue to rise — yet stigma still prevents clinicians from seeking the help they need. Within this landscape, leaders who combine clinical expertise with deep humanity are essential. Dr. Candace Good is one of those leaders: a psychiatrist whose work beautifully integrates mental health care, mindfulness, professional evaluations, and community-centered wellness.

Dr. Good is not only a clinician — she is an author, educator, consultant, and mentor. Her career reflects a rare blend of rigor, creativity, and compassion. Through her work, she supports individuals managing serious mental illness, helps healthcare professionals protect their careers, and empowers others to build their own wellness-centered practices.

A Foundation Rooted in Comprehensive Psychiatric Care

Training Across General and Child & Adolescent Psychiatry

Dr. Good’s medical journey began with extensive training in both general psychiatry and child & adolescent psychiatry. This dual specialization allows her to support individuals across the full spectrum of mental health — from developmental challenges to complex adult psychiatric conditions.

Experience Across Diverse Clinical Settings

Throughout her career, she has practiced in a variety of environments, including:

• Inpatient psychiatry

• Academic medical centers

• Community psychiatry programs

• College mental health

• Integrated behavioral health teams

This breadth of experience gives her a unique lens into mental illness, resilience, and the systems required for long-term healing.

Commitment to Assertive Community Treatment (ACT)

One of the pillars of her work is providing care to individuals with serious and persistent mental illness through Assertive Community Treatment (ACT). These patients often require wrap-around, interdisciplinary support — and Dr. Good’s involvement demonstrates her dedication to providing high-touch, high-compassion psychiatric care.

Supporting Physicians and Healthcare Professionals

Compassionate Care for Clinicians Facing Mental Health Challenges

A signature element of Dr. Good’s work is her commitment to supporting physicians, nurses, and other healthcare professionals navigating emotional or psychiatric struggles. Clinicians often fear stigma, licensure implications, and career disruption — making it difficult to seek help.

Fitness-for-Duty & Clinical Competency Assessments

Dr. Good provides fitness-for-duty evaluations and clinical competency assessments that are structured, fair, and deeply compassionate. Her assessments are:

• Trauma-informed

• Clinically rigorous

• Supportive of patient safety

• Grounded in human dignity

These evaluations aren’t simply administrative processes — they serve as pathways to clarity, support, and professional restoration.

Whether a clinician is experiencing burnout, recovering from a traumatic event, or managing depression or anxiety, Dr. Good offers a grounded, empathetic process that helps them feel seen as human beings — not as problems to solve.

Helping Veterans Navigate PTSD and Trauma

Trauma-Informed Psychiatric Evaluations for Veterans

Another significant area of Dr. Good’s practice is conducting psychiatric evaluations for veterans with PTSD and trauma-related conditions, including supporting VA disability claims.

Veterans benefit from her ability to provide:

• Clear, evidence-based clinical evaluations

• Validation of lived trauma experiences

• Guidance through the complexities of disability documentation

Her work combines clinical excellence with deep respect for the service and sacrifices of the individuals she evaluates.

A Mindfulness Author With a Powerful, Accessible Message

Own Your Present: A Psychiatrist’s Guide to Mindful Meditation

During the pandemic — a time marked by global uncertainty and overwhelm — Dr. Good published Own Your Present, a mindfulness-based guide grounded in psychiatry, compassion, and conscious living.

Her book blends:

• Personal narratives

• Science-based mindfulness strategies

• Stress physiology education

• Simple meditation techniques

• Approachable lifestyle practices

Dr. Good’s writing resonates because it is honest, accessible, and centered on humanity. She presents mindfulness not as perfection, but as presence — a daily practice rooted in curiosity and compassion.

A Mentor and Champion for Women in Wellness

Empowering Women to Launch Wellness-Focused Businesses

Beyond her clinical, evaluation, and author roles, Dr. Good has helped seven women entrepreneurs launch wellness-centered practices by offering:

• Office space

• Mentorship

• Encouragement

• Business development support

This behind-the-scenes leadership reflects her belief that the wellness ecosystem grows stronger through collaboration, shared resources, and community.

Her mentorship has created ripple effects that strengthen entire communities and expand access to holistic care.

A Philosophy Grounded in Presence, Humanity, and Compassion

Across every facet of her work, Dr. Candace Good embodies a simple but profound philosophy:

Healing begins when people feel seen, supported, and empowered to live consciously.

Her integrative approach blends psychiatry with mindfulness, evidence-based evaluation with empathy, and individual healing with community impact. Whether supporting a clinician in crisis, guiding someone through trauma, or teaching mindful presence, she brings steadiness and clarity to every encounter.

Why Dr. Good’s Work Matters Now

We are living in a time marked by:

• Rising burnout

• Increased emotional strain

• Disconnection and compassion fatigue

• Heightened pressure on healthcare professionals

Dr. Good’s work represents an invitation back to presence, self-care, and conscious living. Her career models what is possible when psychiatry expands beyond symptom management and evolves into a practice grounded in mindfulness, empowerment, and human connection.

Dr. Candace Good: https://www.candacegoodmd.com

Finding Courage, Clarity, and Community: The Story Behind Dr. Erica Howe’s Mission to Transform Women’s Wellness

When you meet someone who embodies both strength and heart, you feel it immediately. That’s the experience many women have when they encounter Erica Howe, MD—a board-certified hospitalist, nationally recognized educator, conflict-management expert, and mother of three spirited, beautifully chaotic kids. Dr. Howe is the kind of leader who doesn’t just talk about wellness in medicine—she lives it, breathes it, and shares it boldly. Her life’s work is guided by a simple and transformational belief:

Women are stronger together.

For years, Dr. Howe watched women across high-intensity careers pour their time, energy, and emotional labor into everyone else. She saw the symptoms of imbalance everywhere—burnout, perfectionism, isolation, and a deep sense of lost purpose. She also saw brilliance, courage, humor, and connection waiting to be reignited. Long before “wellness” became a buzzword, she believed in the power of community. She knew women needed protected space—space to learn, collaborate, and feel supported without judgment.

That seed of an idea became a movement.

The Birth of the Women Physicians Wellness Conference (WPW)

How a Vision for Physician Wellness Became a Global Experience

In 2019—before wellness conferences were mainstream—Dr. Howe launched the very first Women Physicians Wellness Conference (WPW). And she chose Grand Cayman for the inaugural event, because women physicians deserve more than a beige ballroom with stale coffee. They deserve sunshine, salty breezes, and a place where their nervous systems can exhale.

From its beginning, WPW broke every mold. It wasn’t a 12-hour lecture marathon or an exhausting networking gauntlet. Instead, it was:

• Evidence-based education

• Real conversations about conflict, boundaries, and burnout

• Coaching and leadership development

• Laughter, friendship, and genuine connection

• Space for reflection and rest

Dr. Howe intentionally selected restorative destinations like Aruba, Grand Cayman, and Amelia Island because the location itself becomes part of the healing. Women physicians needed a space not just filled with information, but filled with oxygen.

The conference quickly grew into a community. Hundreds of women physicians return each year, calling it:

• “Life-changing.”

• “The first time I felt truly seen.”

• “Exactly what my soul needed.”

WPW became more than a conference—it became a sanctuary. A recharge station. A place where women could drop their armor and talk openly about leadership, emotional labor, gender inequity, and the dreams they had set aside.

Expanding the Vision: The Women Professionals Wellness Conference (WPWC)

A Wellness Conference for All Women in High-Demand Professions

By 2024, Dr. Howe recognized something powerful: women in medicine didn’t have a monopoly on burnout. Women in law, business, finance, tech, entrepreneurship, government, education, and countless other demanding fields were struggling with the same patterns—success without support, ambition without rest, and constant responsibility without relief.

So she expanded her mission.

She launched the Women Professionals Wellness Conference (WPWC)—a three-day transformational wellness conference held every January in the Bahamas.

The vision is simple and bold:

• Bring women from high-stakes professions together.

• Normalize the struggles.

• Share strategies and tools that actually work.

• Create community, confidence, and clarity.

The Bahamas backdrop was intentional. It reflects Dr. Howe’s love for turquoise and orange—colors that embody vibrancy, optimism, and joy. WPWC mirrors her personality: warm, uplifting, and refreshingly authentic.

And, of course, every great leader has quirks. Dr. Howe loves spicy food—deeply loves it—but after an intense jerk chicken experience in Jamaica, she learned she is allergic to ghost peppers. Even her allergies have stories.

Why Dr. Howe’s Work Matters Now More Than Ever

Women Professionals Are Carrying More Than Ever Before

Across every industry, women are navigating increasing complexity in their jobs, relationships, and roles. They lead teams, households, organizations, and communities. Expectations rise while support systems lag behind.

Women hear the same messages on repeat:

• Be strong.

• Keep going.

• Handle the emotional labor alone.

• Take care of others first.

And yet—especially in high-pressure careers—women cannot sustainably thrive without intentional support.

Dr. Howe’s national and international speaking work focuses on the skills we rarely learn in training but desperately need:

• Conflict management

• Communication and negotiation

• Boundary setting

• Emotional intelligence

• Leadership development

• Whole-person wellness

Through WPW and WPWC, she blends education, coaching, and community in a way that feels human and deeply accessible. She gives women permission to stop performing and start being.

Most importantly, she reminds women that community is not a luxury—it is a survival skill.

A Leader Who Leads With Heart

What makes Dr. Howe’s impact so profound is not just what she teaches—it’s how she lives.

She is:

• Warm

• Hilarious

• Grounded

• Candid

• Compassionate

• Authentic

She speaks openly about raising three energetic children while navigating a demanding medical career. She acknowledges the messy, imperfect, deeply human side of being a woman in leadership. She listens deeply. She sees potential where others see exhaustion. She champions women who feel undervalued, unseen, or overwhelmed.

She teaches that:

• Courage grows in community

• Clarity comes when we stop chasing someone else’s version of success

• Wellness is essential—not indulgent

• When women gather, the world changes

What’s Next for Dr. Howe

Her bucket-list destination? The Maldives—a perfect match for a woman who builds worlds where women rise.

Her movement continues to expand, creating a global sisterhood of high-achieving women reclaiming their health, boundaries, leadership, and voice.

If you’re ready to experience Dr. Howe’s transformational work, here’s where to connect:

Websites

• Women Physicians Wellness Conference: www.womenphysicianswellness.com

• Women Professionals Wellness Conference: www.womenprofessionalswellness.com

Social Media

• Facebook: https://www.facebook.com/groups/WPWconference

• Instagram: https://www.instagram.com/wpwconference/

Email

ehowe@themedicaleducator.com

Why I Create Safe Spaces for Women Doctors: The Story of Dr. Luisa and the Power of Celebrating Authenticity

The best part of my work will always be elevating women doctors who deserve to be celebrated—not criticized. Every single day, I witness the courage, brilliance, and dedication of women in medicine, and I am reminded how deeply important it is that we have places where we can be fully ourselves.

Today, I want to share a story that shook me, humbled me, and reaffirmed my mission more clearly than ever. This is about my dear client, Dr. Luisa—a physician whose integrity, intelligence, and heart deserve to be elevated loudly and without hesitation.

Meet Dr. Luisa: A Truly Exceptional Physician

If you don’t yet know Dr. Luisa, you should. She is one of the most gifted and multidimensional physicians I have ever met. She speaks multiple languages. She holds FOUR board certifications—a level of training and commitment that most people cannot even imagine. She is compassionate, ethical, and deeply invested in patient care.

And beyond all of that, she is simply a beautiful human being.

Her presence is warm.
Her story is powerful.
Her accent is a reflection of a journey rich with courage, culture, and resilience.

This is a woman whose career has been built on excellence and service.
This is a woman who should be lifted up—not torn down.

When Brilliance Meets Bullying: What Happened to Dr. Luisa Online

Recently, something happened that stopped me in my tracks:
She was bullied on social media because of her accent.

The Heartbreaking Reality of Accent Discrimination

Let me say that again:

A multilingual, four-board-certified physician—a woman who has dedicated her life to healing others—was mocked, insulted, and disrespected… not for her work, not for her ethics, but for the sound of her voice.

Her accent.

The very thing that represents her heritage, her identity, and her journey through multiple cultures and languages.
The very thing that symbolizes her global perspective and depth of experience.
The very thing that makes her, her.

Accent discrimination is not harmless. It is a form of bullying that aims to diminish identity, credibility, and confidence. It hits at the core of who a person is. And when this kind of attack is directed at women doctors—who already navigate gender bias, emotional labor, and unrealistic expectations—it becomes even more damaging.

When I watched her video responding to the bullying, I felt my heart crack open. It was deeply humbling. I felt protective. I felt angry. And I felt crystal clear about why my work exists.

Why Safe Spaces for Women Doctors Are Not Optional—They Are Essential

Witnessing what happened to Dr. Luisa illuminated something critical:
We need more safe spaces for women physicians, not fewer.

We need spaces where a woman doctor does not have to perform, defend, justify, or shrink.
Spaces where identity is celebrated.
Where stories are honored.
Where accents, lived experiences, and cultural backgrounds are recognized as strengths—not weaknesses.

Women doctors carry extraordinary emotional and professional weight. Many of them are the first in their families to pursue medicine. Many speak multiple languages. Many have crossed borders, systems, and barriers to get where they are today.

To belittle a woman doctor for her accent is to attack everything she has sacrificed and earned.

5 Reasons I Create Safe Spaces for Women Physicians

1. To Honor Authenticity

Your accent, your story, your culture—these are not liabilities.
They are superpowers.
Safe spaces allow women doctors to be fully themselves without fear of criticism.

2. To Protect Against Noise and Online Bullying

The world is loud.
Social media can be vicious.
Women need places where they can rest, reset, and be surrounded by people who respect them deeply.

3. To Prevent Burnout and Emotional Exhaustion

Psychological safety is one of the strongest predictors of wellbeing.
When women doctors feel supported, they practice better medicine and experience healthier lives.

4. To Create Community, Not Competition

Women physicians thrive when they are connected to one another—when they witness each other’s brilliance and feel witnessed in return.

5. To Elevate Voices That Deserve to Be Heard

Women doctors are often silenced or second-guessed.
Safe spaces amplify their voices, ideas, and leadership.

Watching what happened to Dr. Luisa reminded me that these spaces are not optional—they are a necessity.

What Dr. Luisa Represents for Women in Medicine

When I look at Dr. Luisa, I see excellence personified.
I see resilience.
I see a healer who serves with integrity.
I see a woman whose presence makes the world better.

Her accent is not something to mock.
It is something to admire.

Truly?
I want her accent.
It’s beautiful—just like her spirit.

If you want to support a physician who is making a meaningful difference, please follow her and elevate her work:

🌟 Website: Endo-Well.com
🌟 IG/Facebook/TikTok: @DraLuisaEndoWell

Women doctors like her deserve not just to be respected—they deserve to be celebrated.

The Work I Do—And Why Stories Like This Fuel Me

The painful truth is that stories like Dr. Luisa’s are not rare.
Bias, bullying, and belittling happen far too often, especially to women physicians who are immigrants, multilingual, or from underrepresented backgrounds.

This is why I’ve built a career centered on empowerment, psychological safety, stress management, and community for women doctors. This is why I created spaces like the Women Doctor’s Reset Lounge—spaces where you are supported, protected, and surrounded by people who genuinely want you to feel good.

My Mission Is Simple

To honor women doctors fully.
To uplift your brilliance.
To make sure the world sees what I see in you.

And when I see women like Dr. Luisa being targeted for something as beautiful as their accent, it only strengthens my commitment.

A Final Reflection

You need to watch her video. Watch HERE.
You need to hear her voice.
You need to witness how gracefully she handled something so hurtful.

Her story humbled me. It reminded me why this work matters. And it reminded me that women doctors deserve communities that defend their humanity—not attack it.

Please support this extraordinary woman.
She is an angel on this planet.
And her accent?
A masterpiece.

We hope that you will join us in our new FREE online space, The Women Doctor’s Lounge. You can meet Dr. Luisa and so many other incredible docs. Join HERE.

Two Incredible Free Offerings — Just for Being Here

Hi Friends,

As we move into this season of reflection, celebration, and (let’s be honest) a bit of overwhelm… I wanted to give you two amazing free offerings — no matter who you are, or what you do.

Whether you take care of humans, furry friends, or teeth… or whether you're simply someone who wants to feel better in your body and mind, I have something special for you.

1. For Women Doctors: The Reset Lounge

If you’re a woman doctor caring for people, pets, teeth, or anything in between… I’ve created something I know you’ll love.

The Reset Lounge is your soft landing space in a time when there are far too few.

A free community.
A new platform.
A place to breathe.
And a way for us to support you deeply — with zero requirement to be a paid member.

Come join us here:
 http://thefitcollective.com/lounge

And don’t miss our Advent Event!

Starting December 1st, I’m giving away one incredible gift every day for 24 days.

Why? For fun. We need more fun.

When you invite a friend, you get entered to win; just forward this email!

2. For Everyone - Docs & Non-docs: The Holiday Reset (FREE)

If you’re not a doctor, or if you are a doctor and want something for BOTH your brain and your nervous system… we’ve created an incredible Holiday Reset.

It features our DistressRx™ Framework and will help you reset your energy, emotions, and habits going into the new year.

It’s free to join, and it’s going to be amazing

Register here:
https://www.thefitcollective.com/holiday-reset

Thank you for being here.

Thank you for being part of this community.

We love giving value, support, and joy to everyone on this journey.

Sending you all the love,
xo- Ali

P.S. Our lounge is completely off of social media. You are going to love the platform. It is a high-vibe, special space.

If Strength Training Came in a Pill, Everyone Would Take It…

Hi Friends,

There’s one thing almost every expert in medicine, longevity, and metabolic health can agree on:

If we could put all the benefits of strength training into a pill, every single person would take it.

Strength training improves metabolism, preserves muscle, protects bone density, balances blood sugar, boosts mental health, enhances mobility, and slows aging. It is the closest thing we have to a true longevity prescription.

But… life happens.

We all know the obstacles:

“I don’t have time.”
“I don’t know where to start.”
“I don’t have equipment.”
“I have a bad knee.”
“I can’t stay consistent.”

And that’s exactly why this next part of the story is so important.

How It Started

About 18 months ago, Dr. Diana Pallin — who runs an outstanding obesity medicine practice in Pennsylvania, called New Start Medical — approached me with a vision.

She said, “Ali, I want to bring a sustainable strength training program into my practice. Can we partner?”

Before my brain even formed the words “absolutely,” my gut already said yes.

I knew exactly what I wanted to create:

A baseline, minimum-effective-dose strength program that ANYONE could do.

• 10 minutes

• 3 days per week

• 3 progressive levels

I designed it this way because I wanted to eliminate every obstacle.

Removing Every Barrier

Here’s what people usually say:

Obstacle #1: “I don’t have time.”
If you have 10 minutes, you can do this.

Obstacle #2: “10 minutes won’t make a difference.”
We now have data that proves it does.

Obstacle #3: “I don’t have equipment.”
Great — you don’t need any.

Obstacle #4: “I have a bad knee or limited mobility.”
Level 1 is done entirely seated in a chair.

Obstacle #5: “I don’t know where to start.”
We tell you exactly where to start — every time.

And something beautiful starts to happen.

Participants begin to realize that the only real obstacles…
are their thoughts.

Mindset + Muscle = Transformation

Each of the nearly 500 unique workouts features me training right alongside participants, while also coaching a mindset topic in real time.

And for anyone wondering about the quality:

Every workout is professionally filmed in a studio with high-end camera and sound equipment. This is not a DIY Zoom workout — this is a polished, clinical-grade product built for practices.

The Next Obstacle: Getting It Into Practices

Here’s the truth:

The #1 reason practices don’t adopt strength programs is funding.

So I decided to do something big.

Huge.

Not only are we offering practices the ability to bring this program into their clinic — just like Dr. Pallin did — but we’re providing it in bundle formats with very minimal upfront investment.

And even better:

We teach you exactly how to retail the program so your practice makes a return on investment.

We know how expensive it is to run a practice.

We know you don’t get reimbursed for this type of care.

So this is a partnership — a revenue-generating product that supports your patients and supports your business.

What the ROI Could Look Like

This is one of the rare clinical resources that pays for itself — quickly.

• Investment: $1,250

• Recommended retail price: $199–$399 per year

• Potential revenue: Up to $5,000 per bundle

• ROI: 300%–600%

And once you purchase a bundle, you have one full year to sell or distribute the seats.

I created this because the more people who have access to sustainable strength training, the bigger the impact we can make together.

You can check out all the details here.

If you’ve been looking for a simple, scalable, evidence-based lifestyle offering for your patients — this is it.

Thank you for partnering with me in this mission.

Together, we’re helping people build strength, confidence, and longevity — 10 minutes at a time.

With so much love,
Ali

Perimenopause & Weight Gain: Why It Happens and How to Reverse It With Strength Training, Protein, and Hormone Support

Perimenopause brings a series of physical and emotional changes that can feel confusing, frustrating, and sometimes overwhelming. Yet this transitional phase is also a powerful window of opportunity—a time when understanding your hormones, improving your metabolism, adjusting your mindset, and refining your approach to nutrition and fitness can create lasting, measurable change. This comprehensive guide brings together the most essential, science-backed insights on how to navigate perimenopause, including perimenopausal weight gain, metabolism shifts, emotional resilience, and exercise modifications designed for longevity, muscle maintenance, and confidence.

Along the way, I’ll share personal reflections, real strategies, and a compassionate path forward for women stepping into this transformative season of life—especially those searching for clarity about how to manage perimenopause naturally, how to lose weight in midlife, and how to stay strong through hormonal change.

A Personal Reflection to Begin

Recently, I’ve been reminded of the joy of slowing down and grounding myself in the moment—something deeply important during perimenopause, when stress management and nervous system regulation become essential for hormonal balance. Over Christmas, my family spent a cozy day in pajamas, eating sushi alongside our traditional holiday dishes, and watching my daughters build their new Barbie Dreamhouse. It was one of those rare moments where I felt fully present—deeply connected to my family and grateful for the balance between rest and joy.

Another moment of reflection came during a family trip to Greece, where I led workouts for our group while navigating a knee injury that taught me lessons about patience, recovery, and the importance of smart, intentional movement. These personal experiences reminded me just how essential it is to honor your changing body during perimenopause, rather than pushing yourself the way you used to.

Perimenopause demands that we slow down enough to truly listen to ourselves. And when we do, everything shifts.

Understanding Perimenopause: Weight Gain, Metabolism & Your Changing Body

One of the most common concerns women share during perimenopause is unexpected weight gain, especially around the midsection. Even women who have never struggled with their weight suddenly feel like their bodies are working against them. You may find yourself wondering why everything feels different—even though your habits haven't changed.

There’s a reason. And it is not your fault.

Women often search for answers like:

• Why is it so hard to lose weight during perimenopause?

• Why am I gaining belly fat in perimenopause?

• How do hormones affect metabolism in midlife?

Here’s what the research shows.

Hormonal Shifts That Influence Perimenopausal Metabolism

During perimenopause, your hormones begin a gradual but powerful transition:

• Estrogen decreases, which changes fat distribution and increases abdominal fat.

• Testosterone decreases, contributing to lower energy, slowed recovery, and faster muscle loss.

• Insulin sensitivity decreases, making the body more prone to storing fat.

• Inflammation increases, especially when sleep quality drops.

These changes cause your basal metabolic rate to decline — meaning you burn fewer calories at rest than you used to. This is why even small losses in muscle mass can dramatically impact metabolism and energy levels.

I have personally felt the effects of these shifts. When my testosterone levels dropped, the fatigue was profound—even with excellent nutrition and consistent strength training. What surprised me most wasn’t the tiredness, but how much harder my body had to work to maintain muscle. It was a powerful reminder that even with the “perfect routine,” midlife physiology still changes.

But here’s the truth:

With strength, strategy, and support, you can optimize your metabolism, maintain muscle, and feel stronger than ever during perimenopause.

Key Strategies for Weight Management During Perimenopause

These evidence-based strategies help reverse metabolic slowdown, reduce body-fat gain, and support long-term hormonal health.

1. Commit to Strength Training — Even 10 Minutes Counts

Strength training is the most effective tool for:

• boosting metabolism

• preserving muscle mass

• stabilizing blood sugar

• lowering visceral fat

• improving longevity

A simple, effective routine:

• 10 minutes

• 3 days a week

• Progressive strength training

Your body responds to stimulus—not punishment. Short, consistent workouts are far more effective than occasional long ones.

2. Eat Enough Protein (Most Women Aren’t)

During perimenopause, protein becomes essential for:

• muscle maintenance

• blood sugar regulation

• appetite control

• recovery

• metabolic health

Aim for three servings of high-quality protein daily, or roughly 25–35 grams per meal.

3. Manage Stress and Prioritize Sleep

Stress and sleep disruptions are two of the biggest metabolic disruptors in perimenopause. High cortisol levels can override even the best nutrition and fitness habits.

To support hormonal balance, focus on:

• a calming nighttime routine

• magnesium or sleep-supporting nutrients (if appropriate)

• creating boundaries around nighttime stimulation

• gentle morning movement to reset cortisol

This combination helps regulate inflammation, hunger hormones, and blood sugar.

4. Track What Actually Matters

The scale fluctuates during perimenopause—and it’s normal.

Instead, track:

• body composition

• strength performance

• energy levels

• sleep quality

• how your clothes fit

• your emotional experience

This is the data that reflects real metabolic health—not the number on the scale.

Mindset Shifts: The Emotional Landscape of Perimenopause

Perimenopause is not just a physical transition—it's an emotional and psychological one.

Mindset is one of the most underappreciated tools for:

• reducing stress

• improving sleep

• supporting healthy habits

• navigating body changes

• increasing long-term resilience

These mindset shifts help women move from frustration to empowerment.

Meet Yourself Where You Are

Your body is in a new season. Your old strategies may no longer apply. And that doesn’t mean anything has gone wrong. It simply means you have entered a new chapter that requires new tools.

Adjust your:

• fitness habits

• recovery needs

• expectations

• self-talk

Meeting yourself where you are is one of the most compassionate — and powerful — choices you can make.

Ask for Help & Build Community

Women who navigate perimenopause successfully almost always rely on support.

Community enhances:

• emotional wellbeing

• longevity

• accountability

• resilience

You are not meant to figure this out alone.

It’s Never Too Late

One of the biggest myths about perimenopause is that strength, fitness, and metabolism inevitably decline.

They don’t.

Women begin strength training in their 40s, 50s, 60s, and beyond — and build muscle, lose fat, gain confidence, and improve longevity.

You have not missed your window.

Nothing Has Gone Wrong

Weight gain, fatigue, mood changes, and shifting fitness capacity are not failures — they are physiology.

Instead of asking, “Why is this happening to me?”
Try asking, “What is my body asking for right now?”

This approach shifts frustration into empowerment.

Make Decisions from Your Core Desires

Instead of overthinking every choice, lead with how you want to feel:

• more free

• more joyful

• more energized

• more balanced

Let this guide your boundaries, your nutrition, your movement, and your self-care.

Fitness Adaptations: Training Smart in Perimenopause

As hormones shift, your training needs shift too. Not harder — smarter.

Here are the most important fitness adaptations for midlife women.

1. Prioritize Core and Floor Strength

A strong foundation protects you from injury and improves your movement patterns.

Focus weekly on:

• core stability

• pelvic floor engagement

• spinal alignment

• glute and hip activation

These foundations support everything from lifting weights to carrying groceries.

2. Less Is More

During perimenopause, overly intense training can increase:

• cortisol

• inflammation

• injuries

• burnout

Your sweet spot is:

• 10–20 minutes

• 3 days per week

• strength + functional movement + flexibility

Consistency is more powerful than intensity.

3. Recovery Is Essential

Your body’s ability to recover changes during perimenopause.

You need more:

• rest

• sleep

• nutrient support

• stress reduction

Recovery is a metabolic tool — not a luxury.

4. Modify Movements to Protect Your Joints

Midlife joints need support.

Small modifications make big differences:

• switch lunges → split squats

• slow your tempo

• strengthen accessory muscles

• reduce impact when needed

Modifications are a sign of intelligence, not weakness.

5. Work With Qualified Professionals

A movement specialist, physical therapist, or strength coach can help you:

• diagnose imbalances

• improve alignment

• strengthen safely

• prevent injuries

Support accelerates progress.

A Sample Weekly Workout Structure for Perimenopause

Day 1 — HIIT
Short, effective intervals for heart health & insulin sensitivity

Day 2 — Endurance Strength
Moderate weights, controlled tempo, higher reps

Day 3 — Max Strength
Heavier weights, fewer reps, compound movements

This combination supports metabolism, muscle mass, and long-term health.

A Final Word: Perimenopause Is a Beginning

Perimenopause is not a decline — it’s a recalibration.

It is a chance to:

• build strength

• reclaim energy

• redefine your mindset

• strengthen your relationships

• step confidently into the next chapter

You are not behind.
You are just getting started.

This phase is rich with potential and possibility. When you combine metabolic awareness, emotional resilience, and intelligent fitness strategies, you create a powerful foundation for lifelong strength — physically, mentally, and spiritually.

Conclusion:
Perimenopause can be navigated with clarity, compassion, and confidence. By embracing your changing metabolism, shifting your mindset toward growth, and adapting your fitness with intention, you can move through this season feeling more empowered than ever.

Don’t Drop the Cookie — Drop the Cortisol

Have you been hearing about DistressRx™ and wondering what the buzz is about?

This holiday season, I’ve created something special just for you — a chance to laugh, regulate, and actually enjoy the holidays again.

Don’t Drop the Cookie — Drop the Cortisol

A 3-Part DistressRx™ Mind-Body Reset Series 

Three live sessions designed to help you move through the season with humor, grace, and evidence-based stress relief.

Because let’s be honest, cortisol doesn’t take holidays off (and neither do family dynamics).
Whether it’s unsolicited advice, too many gifts, or the dog stealing the cookies, your nervous system deserves a reset — not a meltdown.

You’ll:

• Learn why the holidays spike your cortisol (and how to calm it fast)

• Discover your unique DistressRx™ stress subtype

• Build micro-habits to enter 2026 in regulation, not recovery

It’s not another webinar. It’s your cortisol-calming, connection-filled reset.

[Save My Seat (and My Sanity) — Includes the DistressRx™ Quiz]

Drop the cortisol. Keep the cookie.

Let’s make this the year you actually enjoy the holidays.

See you there!!

Xoxo Ali

6 Subtle Signs of Stress Overload Every Woman Doctor Should Know

If there’s one thing we all think we know how to do, it’s handle stress.
As women physicians, we’ve built careers on navigating pressure — long shifts, complex cases, demanding patients, emotional labor, leadership roles, and family responsibilities that don’t pause when the pager goes off.

We’re experts at staying composed under chaos.
Until… we’re not.

Here’s the truth: stress doesn’t always show up as panic or tears or exhaustion.
Sometimes, it whispers.
Sometimes, it hides in your daily habits — the ones that seem harmless until they quietly erode your energy, focus, and joy.

If you’ve ever wondered, “Am I just tired, or am I truly stressed out?” — this is for you.
Let’s look at six subtle, often-overlooked signs that you may be experiencing stress overload, and how recognizing them early can help you regulate before burnout takes hold.

1. No Motivation to Work Out (Even Though You Know It Helps)

You know the science: exercise reduces cortisol, boosts endorphins, and improves mood. You’ve told patients the same thing a thousand times.
But lately, even the idea of moving feels heavy.

That inner dialogue starts:

“I should go for a run.”
“I’ll do it tomorrow.”
“What’s the point anyway?”

This isn’t laziness — it’s energy depletion. Chronic stress triggers your body’s survival mechanisms, prioritizing short-term safety over long-term vitality. When your nervous system is in “protect” mode, even positive actions like working out can feel like too much.

You’re not losing discipline. You’re losing access to your body’s natural motivation because it’s busy surviving. The key here is compassion, not correction. Try gentle movement — a walk, stretching, or breathwork — to signal safety back to your body.

2. Craving Processed Food Over Whole Food

You used to crave colorful salads and crisp veggies. Now? Chips, crackers, chocolate, anything quick.
You’re not “failing your diet.” You’re feeding your stress response.

When cortisol levels stay high, the body seeks fast energy. Sugar and processed carbohydrates deliver quick dopamine hits, momentary calm, and a sense of control. It’s the nervous system’s version of a hug — fleeting, but powerful.

These cravings are often a biological message, not a willpower problem. The goal isn’t to judge the craving but to understand the communication. When your body asks for comfort, what it really needs is restoration.

Try this reframing question:

“What would feel nourishing — not just satisfying — right now?”

Often, what we need isn’t food. It’s space. It’s safety. It’s softness.

3. Extending Bedtime Further and Further While Scrolling

You know you’re tired. You even say you’re tired.
And yet, there you are — an hour past bedtime, eyes half-closed, still scrolling.

This behavior isn’t just about distraction. It’s revenge bedtime procrastination, a phenomenon that occurs when your brain tries to reclaim autonomy after a day of constant demands.

When every waking hour feels spoken for, that extra hour of late-night scrolling becomes your only perceived “freedom.” The irony is that it deepens fatigue and dysregulation, but in the moment, it feels like control.

Recognize this not as a failure of discipline but a signal of imbalance. Your nervous system is craving restoration, not rebellion.
Ask yourself:

“What am I really seeking right now — rest or relief?”

If it’s relief, find it consciously: a calming playlist, a guided meditation, or simply putting the phone down and taking three slow breaths.

4. Feeling Restless When You Try to Relax

You finally have a night off. You sit down to watch a movie, but you can’t seem to stay still. You fidget. You check your phone. You think of laundry. You feel… uncomfortable.

This is a subtle but powerful sign of nervous system dysregulation.
When you’ve been in high-alert mode for too long, your body forgets how to feel safe in stillness. Peace can feel foreign. Rest can feel wrong.

Many women physicians mistake this restlessness for personality — “I’m just not good at relaxing.”
But this isn’t who you are; it’s how stress rewires your physiology. Your brain has equated stillness with threat.

The antidote? Practice small doses of calm.
Start with two minutes of doing nothing — no phone, no task, no purpose. Let your system learn that stillness can be safe again.

5. Meeting with Soul-Filling Friends Feels Like a Chore

You love your friends. You know how good it feels to connect.
But lately, even the thought of scheduling lunch or a call feels like another obligation.

This isn’t introversion. It’s social fatigue — a sign your emotional bandwidth is maxed out.
When stress is high, your brain prioritizes survival over connection, even though connection is exactly what helps you heal.

It’s not that you’ve lost interest in people. You’ve lost capacity. Your system is saying, “I can’t hold one more thing — even the good stuff.”

Here’s the paradox: isolation amplifies stress, while gentle connection helps regulate it. Try smaller, more intentional interactions — a voice note, a walk, or a five-minute check-in. Authentic connection heals far more than social performance.

6. Perseverating on Fear of “Not Having Enough”

You might notice an internal hum of fear — not loud enough to call panic, but always present.

“What if I don’t have enough time?”
“Enough energy?”
“Enough money?”
“Enough support?”

This scarcity mindset often emerges when we’ve been stretched too thin for too long. It’s your stress response narrowing your focus to survival: conserve, control, prepare.

The emotional cost? You stop feeling abundant, creative, and hopeful — even when your life is objectively full.

Recognize this thought pattern for what it is: a physiological echo of stress, not an accurate reflection of reality.
One simple practice that helps: name three forms of “enough” each morning.

“I have enough to get through today.”
“I am enough as I am.”
“I have enough love, support, and wisdom available to me.”

Over time, this shifts the nervous system from scarcity to safety — and safety is the foundation of peace.

The Emotional Angle: What These Signs Really Mean

When we think of stress, we imagine crisis — the tearful breakdown, the fight with a colleague, the sleepless nights before call.
But true stress overload often hides beneath functionality.

It shows up in the in-betweens:

• The snack you reach for instead of dinner.

• The “I’m fine” text you send instead of asking for help.

• The late-night scrolling that replaces true rest.

These subtle signs are not failures of character or competence.
They’re quiet SOS signals from your body and mind saying:

“You’ve been strong for too long. It’s time to feel safe again.”

As women physicians, we pride ourselves on resilience — but resilience doesn’t mean ignoring signals. It means interpreting them.
It means recognizing that sometimes, the smallest changes in behavior are the most profound indicators of stress.

We each handle stress differently — some withdraw, some over-function, some seek control, others seek comfort.
But no matter your pattern, it’s the subtle shifts — the delayed bedtime, the skipped workout, the shrinking joy — that tell the real story.

When we learn to listen to these whispers, we give ourselves the gift of early intervention — before burnout, before breakdown, before our bodies are forced to scream what our hearts already know.

Your Next Step: Turn Awareness into Action

If you’re nodding along, not because you want to admit it but because you recognize yourself — take this as an invitation, not a criticism.
You’re not broken. You’re simply overloaded.

And awareness is your first step toward regulation.

In my new podcast series, we dive deeper into this exact topic — how to understand stress not as a personal failure but as a physiological signal that you can learn to interpret, manage, and transform.

🎧 Listen to the Stress Series: Understanding Stress as a Signal, Not a Failure
👉 https://www.thefitcollective.com/podcast/271-stress-series-01-understanding-stress-as-a-signal-not-a-failure

Because when we start listening to our stress instead of judging it, we begin to heal — not just for ourselves, but for everyone we care for.

You don’t need to wait for burnout to take a breath.

The smallest signs often hold the biggest truths.
Your stress is speaking — it’s time to listen.

CME Coaching for Women Physicians: Finding a Common Language for Stress with DistressRX®

If you ask most people, “Are you stressed?” — the answer is almost always yes.
But ask them to describe their stress, and you’ll often get a pause. There’s no shared language for stress. No universal way to articulate how it feels, what triggers it, or how it shapes behavior.

For women physicians — professionals navigating clinical demands, leadership pressures, and the emotional labor of caregiving — this communication gap can be especially costly. Stress becomes invisible until it isn’t. It shows up as burnout, conflict, decision fatigue, or disconnection.

That’s why DistressRX® exists. It’s not just another stress-management tool — it’s a revolutionary framework that gives language to human behavior under stress. It bridges the gap between what we feel and how we communicate it. And when we understand this language, something extraordinary happens: we begin to collaborate instead of alienate.

The Science and Soul of DistressRX®

DistressRX® is built on the foundational truth that stress is not one-size-fits-all. Each of us has a dominant stress type, a pattern of behavior and emotion that surfaces when we’re under pressure. Some withdraw, some over-control, some seek validation, and others act impulsively. These are not flaws — they’re adaptive survival mechanisms developed over time.

The beauty of this model lies in its precision. DistressRX® helps you identify your primary stress type through a validated psychological assessment, ensuring that your results are accurate and actionable. Once you know your type, you gain the language to describe your internal experience and to recognize it in others.

That’s where the transformation begins.

Why Women Physicians Need a Common Stress Language

Women physicians are among the most resilient professionals in medicine — yet they often operate in systems that don’t account for their emotional or cognitive load. The drive to care deeply, achieve highly, and maintain control under chaos can create a perfect storm of chronic stress.

Here’s the challenge: without a shared framework for understanding distress, even the most supportive teams can misinterpret each other’s behaviors.

• The “Assertive Distress” type may come across as intimidating when she’s really trying to regain control in uncertainty.

• The “Validation Distress” type may seem overly emotional when she’s actually seeking safety through connection.

• The “Control Distress” type may appear rigid when she’s attempting to stabilize an unpredictable environment.

When these dynamics play out in hospitals, clinics, and leadership teams — misunderstanding grows. Collaboration falters. And burnout accelerates.

DistressRX® changes this by giving every stress type a name, a story, and a framework for compassion.

The Relationship Matrix: A Map for Human Connection

Once you understand your stress type, the next step is realizing we don’t live in a vacuum. We are constantly interacting — with our partners, colleagues, patients, and teams — each carrying their own stress responses.

At first, this may sound overwhelming. After all, how do we navigate a world filled with competing emotional reactions?

That’s where the DistressRX® Relationship Matrix comes in.

The matrix reveals how different stress types interact — not just one-on-one, but across all combinations. It might seem complex at first glance, but once you learn a few guiding principles, it becomes second nature. This matrix doesn’t just describe relationships; it transforms them.

By understanding your own triggers and recognizing how others respond to stress, you can begin to collaborate instead of collide. Conflict becomes communication. Misunderstanding becomes empathy. And regulation becomes possible — even in the most high-pressure environments.

The 12 Stress Lenses: How We See the World Under Pressure

DistressRX® introduces another breakthrough concept — the 12 Stress Lenses. These lenses represent the unique ways we interpret the world when we’re stressed.

Imagine two physicians in the same meeting: one views feedback through a lens of perfectionism, while another sees it through a lens of self-doubt. The same words, completely different experiences.

Each stress type filters the world through these lenses differently. When we’re dysregulated, these distortions amplify, creating chaos in communication. But when we learn to regulate — to pause, name, and understand our reactions — we begin to see through a clearer lens.

That’s where insight meets compassion. And that’s where real growth happens.

Chaos or Clarity: The Power of Regulation

When multiple people are stressed, dysregulated, and viewing reality through different stress lenses, the result is predictable: chaos.

Think of it as an orchestra with every instrument playing a different song. Everyone’s working hard, but the outcome is noise.

Now imagine that same group understanding their patterns, naming their lenses, and learning to self-regulate. The music changes. Harmony returns.

In the context of CME coaching for women physicians, this shift is profound. Physicians who learn the DistressRX® framework develop emotional regulation skills that ripple outward — improving patient care, team dynamics, leadership effectiveness, and personal relationships.

DistressRX® doesn’t just reduce stress; it enhances professional performance and personal well-being through clarity, compassion, and communication.

DistressRX® in CME Coaching: Why It Matters

Continuing Medical Education (CME) isn’t just about clinical updates — it’s about human development. The most effective CME programs today integrate coaching, reflection, and self-awareness into the curriculum.

DistressRX® has been built into CME coaching for women physicians because it bridges evidence-based psychology with real-world medical leadership. Participants don’t just earn credits; they gain tools to understand themselves, their peers, and their patients.

Benefits of CME Coaching with DistressRX®

1. Enhanced Emotional Regulation
   Learn how to shift from reactive to reflective, even in high-stakes moments.

2. Improved Communication and Collaboration
   Build teams that understand and respect emotional diversity.

3. Burnout Prevention and Recovery
   Recognize distress patterns early and apply strategies to restore balance.

4. Leadership Growth
   Develop self-awareness that drives authenticity, empathy, and authority.

5. Whole-Person Healing
   Integrate the mind, body, and emotional intelligence required for sustainable success.

Women physicians who experience this coaching often describe it as “life-changing” — not because it removes stress, but because it reframes it.

A New Language for a New Era

Imagine what could happen if everyone in your department, your organization — even your family — spoke the same language of stress.

Instead of interpreting someone’s tension as rejection, you’d understand it as protection. Instead of personalizing someone’s control, you’d see it as fear of chaos. Instead of reacting, you’d connect.

This is what DistressRX® makes possible. It gives us the words, tools, and insight to see ourselves and each other clearly.

When individuals regulate, relationships repair. When teams align, culture transforms. When organizations understand distress, innovation thrives.

And when an entire community — like women physicians — learns to communicate stress with compassion, the ripple effect reaches patients, families, and entire healthcare systems.

Do You Know Your Distress Type?

You can find out today.

The DistressRX® quiz is a validated tool, meaning your results are grounded in real psychometric science. It’s quick, accurate, and immediately illuminating. Once you know your type, you can begin the transformative work of integrating awareness, regulation, and relational insight into your daily life.

👉 Take the quiz here: https://www.thefitcollective.com/distressrx-tool

Understanding your type is the first step in reclaiming clarity, calm, and connection — in medicine and beyond.

Conclusion: From Chaos to Collaboration

DistressRX® takes something as complicated as human stress and makes it understandable, usable, and deeply human. It turns emotional chaos into collaboration, miscommunication into meaning, and survival into self-mastery.

Through CME coaching for women physicians, DistressRX® is not just transforming careers — it’s transforming lives.

The truth is, stress isn’t going away. But with the right language, awareness, and tools, it doesn’t have to define us.

We can define it — together.

6 Subtle Signs Your Nervous System is in Distress

Your stress response isn’t random — it’s patterned, and it’s trainable.

I’ve spent the past 3 years studying how our nervous system patterns drive our energy, mood, metabolism, and even our motivation. That research led me to create something I’m so excited to share with you…

The DistressRx™ Quiz
A new science-backed tool to help you uncover your stress subtype, and the specific way your nervous system responds under pressure.

Before you take it, see if any of these sound familiar…

6 Subtle Signs Your Nervous System Is in Distress

1️⃣ You’re doing “everything right” — but still feel exhausted.
Even with consistent workouts and nutrition, your energy doesn’t match your effort.

2️⃣ Your hormones — and your motivation — feel unpredictable.
You swing between drive and depletion, and nothing seems to stabilize it.

3️⃣ You’re self-aware but still reactive.
You know what’s happening, but your body hits overdrive before your brain can intervene.

4️⃣ You’re “people-ing” on empty.
You keep showing up for everyone else, but genuine connection feels draining.

5️⃣ You’ve lost the spark behind your goals.
You’re successful — but your success doesn’t feel fulfilling anymore.

6️⃣ You recover slower — from workouts, stress, or conflict.
Even small stressors take longer to shake off.

If a few (or all) of these sound familiar, you didn’t do anything wrong — it’s that your nervous system needs retraining.

That’s exactly what the DistressRx™ Quiz will help you discover.

Take 3 minutes to find out your unique Distress Type, and get personalized strategies to restore your regulation, energy, and balance.

→ Take the DistressRx™ Quiz Here

When you understand your stress pattern, you stop fighting yourself — and can start retraining your nervous system with tools that will work specifically for your stress response.

Excited to have you explore DistressRx™.

Xo,
Ali

New Conversations, New Solutions — Introducing DistressRx™

Hi Friends,

I just returned from the Women Physician Wellness Conference, and I’m still buzzing with gratitude and inspiration. It was an incredible experience — meeting so many amazing women, exchanging ideas, and sharing my newest work, DistressRx™.

This work is truly changing the way we have conversations. It’s helping us uncover the real roots of emotional friction and find solutions to relationship challenges that once felt impossible to resolve.

During our role play exercise, we explored how the six Distress Types interact when they’re both dysregulated and regulated — and it was powerful to witness how understanding these dynamics can instantly shift communication and connection.

I’m so excited about what’s unfolding next, and I’d love for you to experience this work for yourself.

Take the DistressRx™ Assessment here: thefitcollective.com/distressrx-tool

Once you learn your type, head over to our podcast where we’re diving into each stress type and how to bring yourself back into regulation.

And for those of you curious about the research behind this framework, you can view our published abstract here:
thefitcollective.com/abstract

I’m thrilled to keep expanding this work — and the conversations it inspires.

Wishing you an amazing week ahead.

Talk soon.

xo,
Ali

What If Stress Wasn’t The Problem — But The Key?

As we put together our 2026 year, I couldn’t be more excited to share the incredible updates we’ve made to our programs!

Our DistressRx™ Method has become the backbone of our signature program, Transform®, and it’s more powerful than ever. Instead of just fixing symptoms, we focus on healing the root cause.

The truth is, the root of many of our struggles is often dysregulation — what we call distress. Through the DistressRx™ framework, we help you:

Identify your dominant stress type
Use targeted tools to address what you’re actually experiencing
Learn how to show up better in relationships — and help those you care about do the same
Understand the 12 lenses of stress, so you can recognize how it shows up in your body, mind, and life

Combined with our world-class coaching and supportive community, this work is truly transformative, and we can’t wait for what’s ahead in 2026.

So how can you start engaging with the DistressRx™ content?

I created a 12-part podcast series that walks you through our entire framework.

Start with Episode 1 → HERE.

And if you’re ready to take the next step, check out our brand new Transform® 10.0 programming!

Learn more → HERE.

Or maybe you already know Transform® is for you — applications for 2026 are now open! Once you’re accepted, I’ll personally reach out to connect. This process ensures that the program is fully aligned with your goals.

Sending you so much love,

xo-
Ali

Do as I say… and now as I’m finally starting to do

In my Transform® group, I’m always reminding my members to celebrate their wins. We even have a “Wins” channel in our app — a space where everyone lists their victories, big and small. I love reading them, cheering them on, and highlighting a few in our weekly Cliff Notes.

But here’s my honest truth: I wasn’t doing the best job of celebrating my own wins.

And I know better! Because when I take the time to celebrate, it not only honors my journey — it inspires others to recognize their own.

This week, as I was gathering photos from our retreats since 2018, I had one of those “wow” moments.

When I looked at the photo from our very first retreat, I felt this warm, grounding sense of gratitude. Those early members were the first to believe in me, and they helped me see that what I was creating truly had impact.

Then I looked at our most recent photo from September 2025… and I was blown away. We’ve grown 10x since that first retreat!

But what I’m most proud of isn’t the growth itself — it’s the connection.

At our latest retreat, I looked out at the group and realized I knew every person by first and last name. Despite our expansion, our community still feels intimate. That’s deeply important to me.

Maybe it’s my roots — growing up in a doctor’s office where patients became family. I’ve carried that value into everything I do.

So today, I’m taking my own advice: I’m celebrating this win. And I hope you’ll take a moment to celebrate yours, too.

Sending you amazing vibes for an amazing week,
Ali

P.S. We’re now enrolling for Transform® 10 — our only enrollment this year! If you’ve been waiting for the right time, this is it. We’d love to welcome you and support you on your journey. Get all the details HERE.

Your Body is Smarter Than You Think

Did you know that your body is very, very, very, very, very smart?

So often, we rely only on our head to make decisions. But when you are in a regulated emotional state, your body can actually guide you in powerful ways.

What I love about this process is that you are never making a decision alone. When your body and mind are in alignment, you’ve created a strong team. Together, they build:

• More self-validation

• More self-trust

• More self-confidence

Here’s the key: You must be regulated.

If you try to make decisions with your body while completely unhinged, you likely won’t love the outcome. Your mind will then work overtime to restore order, which leads to mental fatigue and negative emotions — a fast track into a downward spiral.

But it doesn’t have to stay that way.

I’ve created a 12-part Stress Series on my podcast that I think you’ll love. It’s the foundation of my latest research and work, designed to help you regulate, reconnect, and rebuild trust in yourself.

Start with Episode 1: Understanding Stress as a Signal, Not a Failure right here.

Your body is wise. Your mind is powerful. Together, they’re unstoppable.

Here’s to a week of decisions made in alignment,
xoxo-
Ali

P.S. If you’re ready to take this work even deeper, my year-long coaching program Transform® is where you’ll practice these tools with support, accountability, and community. It’s not just about learning; it’s about becoming the most aligned version of yourself. Learn more about Transform® 10 here.

Why I Never Got the Presidential Fitness Award

I never got the Presidential Fitness Award.

Why? Because I couldn’t do a pull-up.

Not underhand. Not overhand. Not any kind of pull-up.

It became a goal of mine — and I worked very hard. Really hard.

When I did CrossFit, I still couldn’t do a strict pull-up. But I knew that one day, when the time was right, it would happen.

Here’s the truth: I didn’t get stronger by working longer. I got stronger by working smarter.

I started tuning into my body and focusing on bodyweight, functional fitness. First, my push-ups became extremely strong. Then, I trained for every push-up variation I could think of. After that, I worked on negative pull-ups.

Finally, I got my first unassisted underhand pull-up. But the overhand grip? Still a struggle.

That’s when I added more core work and intentional lat engagement.

And at the age of 45… I did it.

My first unassisted, overhand pull-up.

I wanted it. I didn’t give up. And I didn’t let my past outcomes hold me back.

Do you see how much exercise can teach us about life?

As I head into the weekend to enjoy a music festival with Mark, the girls, and my father-in-law, I want to leave you with this:

 All you have to do is dream and believe. Anything can happen.

Wishing you an incredible weekend,
xoxo-
Ali

What a Beta Fish Taught Me About Stress

Last weekend I had the privilege of leading my yearly retreat at Miraval in the Berkshires. By a turn of events, I released my brand-new Stress Rx content for the very first time.

It was an incredible three days of diving into our triggers, how we respond to them, and the tools that can help us be more emotionally regulated. The work is far from done — cracking the stress code has just begun.

My team is buckled up and hard at work analyzing data, making new hypotheses, and drawing conclusions. But in the meantime, I want to share a story about how my dominant stress subtypes showed up when I got home from the retreat…

A Fishy Stress Lesson

On Monday morning, I got to take my daughter to school. When I came back home, I noticed her beloved beta fish at the bottom of the tank. I thought he had passed.

Wanting her to have closure, I decided to leave him in the tank so she could say her goodbyes. She handled the news beautifully — until later that day when she told me, “Mom, he’s still alive!”

The next morning, he was still at the bottom. My plan was to give him a proper funeral and create a little memorial spot for her. But when I went to remove him, he suddenly started swimming all over the tank.

My ICU instincts kicked in. I made a quarantine ICU tank, medicated it, and moved him over. Within 8 hours, he was swimming and eating again.

What This Taught Me

This moment revealed two of my stress subtypes in action:

• Validation Distress: I wanted my daughter to know she had done everything right, but really, I was projecting my own need for validation.

• Impulsivity Distress: I wanted to bury the fish right away simply because I felt so uncomfortable having what I thought was a deceased pet in the tank.

These subtypes gave me such insight into how stress shows up, even in micro-stressors like this.

The lesson? Every day presents both big and small stressors. We need to honor them all, understand what triggers us, and become aware of how we respond.

And yes — I’m celebrating my ICU win.

What’s Coming Up

Transform® 10 – Early bird registration open until October 1st
Miraval 2026 Retreat – Deposits now being accepted

Sending you so much love,
Ali