The Complete Guide to Weighted Vests: Benefits, Research, Best Brands & How to Use Them Safely

Weighted vests have become increasingly popular as a tool to enhance workouts, improve bone density, and support weight management. Whether you're a fitness enthusiast, an older adult aiming to maintain bone health, or someone looking to intensify daily activities, a weighted vest can be a valuable addition to your routine. This comprehensive guide delves into the benefits of weighted vests, recent research findings, ideal users, recommended brands, guidance on selecting the appropriate starting weight, and precautions to ensure safe usage.CU Anschutz News

What Is a Weighted Vest?

A weighted vest is a wearable fitness accessory designed to add resistance to your body during physical activity. Typically adjustable, these vests distribute weight evenly across your torso, increasing the intensity of exercises without compromising form.

Benefits of Using a Weighted Vest

1. Enhanced Strength and Endurance

Incorporating a weighted vest into bodyweight exercises—such as push-ups, squats, lunges, or walking—adds extra resistance, stimulating greater muscle strength and endurance.

2. Bone Health Support

Weighted vests can aid in maintaining bone mineral density (BMD), particularly beneficial for postmenopausal women and older adults. A 2025 study indicated that while weighted vests alone may not prevent bone loss during weight loss, they can help preserve lean muscle mass, which supports bone health .Research Administration / CTSI+2CU Anschutz News+2Bariatric News+2

3. Improved Cardiovascular Fitness

Adding a vest to cardio workouts like hiking, stair climbing, or walking increases heart rate and caloric burn, enhancing aerobic capacity. Research has shown that wearing a weighted vest can lead to higher oxygen consumption and calorie expenditure during exercise .Medical Xpress

4. Metabolic Boost and Fat Loss

The added resistance from a weighted vest increases energy expenditure. When combined with proper nutrition and strength training, it can support fat loss while preserving muscle mass .

Recent Research Findings (2023–2025)

• Bone Density and Weight Loss: A 2025 randomized clinical trial found that neither weighted vest use nor resistance training prevented bone loss in older adults undergoing intentional weight loss, highlighting the need for alternative strategies to protect skeletal health .WFDD+3Bariatric News+3Rheumatology Advisor+3

• Cardiovascular and Metabolic Health: A 2024 study demonstrated that whole-body circuit training with weighted vests improved body composition and reduced insulin resistance in normal-weight obese women, suggesting potential benefits for cardiovascular and metabolic health .ScienceDirect+1Dallas Express+1

• Exercise Performance: Research indicates that wearing a weighted vest during exercise can enhance performance metrics such as oxygen consumption and calorie burn, contributing to improved fitness levels .Medical Xpress

Who Should Use a Weighted Vest?

Ideal Candidates:

• Older Adults: To support bone health and maintain muscle mass.Be Healthy Enough+1Zero Point One PT+1

• Fitness Enthusiasts: Looking to intensify workouts and improve endurance.New York Post

• Individuals Seeking Weight Management: To increase calorie burn during daily activities.The Manual+6Mindset Fit+6The Wall Street Journal+6

Use with Caution:

• Individuals with Joint or Back Issues: Consult a healthcare provider before use.

• Pregnant Individuals: Avoid using weighted vests due to potential risks.

How to Choose the Right Weighted Vest

1. Start Light

Begin with a vest that is 5–10% of your body weight. For most individuals, this equates to 5–15 pounds. Gradually increase the weight as your strength and endurance improve.

2. Fit and Comfort

Select a vest that:People+1Verywell Health+1

• Distributes weight evenly across the torso.

• Has adjustable straps for a snug fit.

• Is made from breathable, durable materials to prevent chafing.

3. Intended Use

• Walking/Hiking: Opt for lightweight, breathable vests that don't shift during movement.

• High-Intensity Workouts: Choose vests with a slim profile and secure fit to prevent bouncing.

• Strength Training: Consider heavier vests with removable weight blocks for adjustable resistance.

Recommended Weighted Vest Brands

When selecting a weighted vest, consider reputable brands known for quality and comfort. Some popular options include:

• Hyperwear Hyper Vest Elite: Known for its slim design and breathability, ideal for various workouts.

• MiR Adjustable Weighted Vest: Offers high weight capacity and adjustability, suitable for strength training.

• Aduro Sport Weighted Vest: Budget-friendly option with fixed weights, great for beginners.

• Empower Weighted Vest for Women: Designed to fit women's bodies comfortably, suitable for walking and light exercises.

Tips for Safe Use of Weighted Vests

✅ Do:

• Warm up properly before adding load.

• Maintain good form during exercises to prevent injury.

• Start with lighter weights and increase gradually.

• Use the vest consistently, incorporating it into regular workouts.

❌ Don't:

• Use a weighted vest if you have existing joint or back issues without consulting a healthcare provider.AJC+1Verywell Health+1

• Wear the vest for extended periods during daily activities without breaks.

• Neglect proper posture; poor alignment under load increases injury risk.

• Add a vest to exercises if your form is not yet solid with bodyweight movements.arxiv.org

Conclusion

Weighted vests can be a valuable tool to enhance strength, endurance, and metabolic health. Recent research underscores their benefits, particularly when used appropriately and consistently. However, they are not a one-size-fits-all solution and should be used with consideration of individual health status and fitness goals. Consult with a healthcare provider before starting any new exercise regimen involving weighted vests, especially if you have underlying health conditions.The Wall Street Journal

Ready to start? Begin with a 10-minute walk wearing a 5–10 lb vest and gradually build from there. Remember: consistency and progressive overload are key to achieving your fitness goals safely and effectively.

The Ultimate Health & CME Solution for Women Doctors: Coaching, Confidence, and Care That Lasts

As women physicians, we've mastered complex diagnoses, led high-stakes procedures, and cared for countless others. Yet when it comes to our own health and well-being? Too often, we’re left out of the equation.

That ends now.

Welcome to the most comprehensive wellness and education ecosystem designed exclusively for women doctors. Whether you're here to earn CME, get strong, feel confident discussing nutrition, or bring transformative tools to your practice or institution—this is your next step.

Transform® (72-CME Credits)

The Program That Women Doctors Trust for Their Own Health

Explore Transform®

This flagship 12-month coaching program is more than CME. It’s a re-education in self-care, sustainable strength, and confident patient communication.

What You Get:

• Year-long fitness program: 3x/week, 3 progressive levels

• 72 AMA PRA Category 1 CME Credits

• Coaching, mental fitness, nutrition strategy, stress management

• Community of like-minded physicians

• Integration of longevity science and mindset work

Transform® isn’t just about workouts—it's a full reset of how we, as doctors, care for ourselves.

Transform: Learn More

Nutrition Training Program (48-CME Credits)

You Deserve to Feel Confident Talking About Nutrition

Get Trained in Nutrition

This 24-module CME program is perfect for physicians who want to:

• Understand macros, metabolism, supplements, and sugar

• Gain evidence-based tools to guide patient nutrition

• Feel confident and competent during lifestyle counseling

• Fill in the nutrition education gap med school missed

Includes live monthly Q&A calls, patient handouts, clinical scripts, and 48 CME credits (30 Group Two for Obesity Medicine).

Nutrition Training & Obesity Prevention + Longevity: Learn More

12-Month Beginner Strength Program

Progressive Strength for Real Women with Real Lives

Start Beginner Strength

Whether you're new to fitness or starting fresh, this 10-minute, 3x/week program helps you:

• Build strength safely

• Preserve metabolism during weight loss

• Follow a proven system that grows with you

It’s structured, sustainable, and created specifically for physician schedules.

Beginner Strength: Learn More Here

Total At-Home Fitness Program

Your Year of Total Mind-Body Transformation

Join the 12-Month Fitness Program

This all-in-one workout program includes:

• Core & floor work, yoga, meditation

• Beginner to advanced strength training

• Flexibility and recovery sessions

• Structured weekly plan inside a custom app

No guesswork. Just results that last.

Total Fitness Program: Learn More Here

Genetic Analysis + Coaching

Transform Your Health with Genetic Insights

Start Genetic Testing

Includes the Genomind Mental Health Map and coaching walkthrough. Understand how your genes influence:

• Mood, stress, focus, memory, and sleep

• Emotional eating and impulse control

• Your personalized blueprint for optimal health

Genetics Series: Learn More Here

CME + ACGME-Friendly Program for Systems

Nutrition, Strength & Longevity CME for Physician Groups

Institutional Program Info

This plug-and-play, accredited curriculum includes:

• 48 CME Credits

• Obesity prevention, strength training, GLP-1 protocols

• Monthly lectures on healthspan science

• Tools, handouts, and clinical scripts

Designed for residency programs, health systems, and private practices.

ACGME Institutional Program: Learn More Here

Strength Training for Patients (Beginner Strength Clinic Edition)

Offer Your Patients a Real Strength Solution

Bring Strength to Your Clinic

• Evidence-based workouts led by Dr. Ali Novitsky, MD

• App access with macros, fitness tracking, and reminders

• Zero backend lift for staff

• Nutrition education add-ons for providers and patients

Bring Strength Training In-House to Your Practice: Learn More Here

Physician Retreats

Community, Clarity, and Self-Reinvention

Explore Retreats

Reconnect with your purpose. Join other women physicians in immersive, empowering, transformational retreats designed to reset, restore, and elevate.

Join Us for a Physician Retreat

Private 1:1 Coaching with The Fit Collective®

Personalized Support for the Woman Who Wants More

Apply for 1:1 Coaching

Work closely with Dr. Kristi Angevine, Dr. Sara Ayers, Dr. Katie Jobbins, Dr. Ashley Sandeen, Dr. Bridget Godwin, Dr. Daisy Estrada, Jennifer Markoff, Dr. Stephanie Byerly :

• Breakthrough personal barriers

• Accelerate growth in health, mindset, and leadership

• Create lasting transformation

Start 1:1 Coaching Today: Learn More Here

Why Women Doctors Trust The FIT Collective®

We were trained to heal others. Now it’s time to care for ourselves—with science, structure, and sisterhood.

Whether you need CME, nutrition training, beginner-friendly strength, or an all-in-one longevity plan, there is one hub that brings it all together.

Let this be the year you lead by example.

Explore Your Next Step with The FIT Collective®: Book a Consult with Our Program Director HERE.

How Busy Doctors Can Deliver Powerful Nutrition & Fitness Counseling in Under 5 Minutes

Are you a physician who wants to help patients eat better, move more, and feel stronger—without hiring a dietitian or spending hours in lifestyle counseling?
You’re not alone. Time is tight, resources are limited, and yet the demand for holistic care has never been higher.

That’s why we created a simple, evidence-based strategy you can teach in 5 minutes or less. Using the G.O.A.L.S. + Mindful Macros® method, you can guide your patients to real results without overloading your schedule.

Table of Contents

1. Why Doctors Struggle with Lifestyle Counseling

2. 2.5-Minute Lifestyle Coaching: The G.O.A.L.S. Framework

3. 2.5-Minute Nutrition Strategy: Mindful Macros®

4. Fat Loss & Muscle Gain Meal Plans

5. Patient-Friendly Food Lists

6. Why This Works + How to Use It in Clinic

7. Download the Provider’s 5-Minute Consult Guide

8. Recommended Podcast Episodes for Physicians

Why Doctors Struggle with Lifestyle Counseling

Most physicians want to integrate nutrition and exercise guidance into their practice, but common barriers include:

• Limited visit time

• Lack of formal training in nutrition counseling

• No access to on-staff dietitians or trainers

• Concern about patient overwhelm

The good news? You don’t need an entire lifestyle clinic or hours of education. Just a structured 5-minute system.

2.5-Minute Lifestyle Coaching: The G.O.A.L.S. Framework

G.O.A.L.S. is a simple, five-step approach to behavioral change that focuses on mindset, movement, and emotional health. It’s coachable in under 3 minutes:

G – Get Hungry First

Coach patients to eat when their body signals hunger—not out of emotion or habit.

O – Observe for Fullness

Introduce a hunger scale (1–10) to support portion control and mindful eating.

A – Allow Feelings

Instead of eating emotions, patients are encouraged to journal, walk, or pause before reacting.

L – Love Movement

Promote movement that feels good: walking, dancing, stretching, or yoga count.

S – Stop Perfectionism

Help patients reframe setbacks as learning, and focus on “better” not “perfect.”

🧠 Provider Tip: These principles pair well with behavioral health conversations and weight-neutral counseling.

2.5-Minute Nutrition Strategy: Mindful Macros®

Mindful Macros® is a trademarked, physician-created nutrition method that helps patients balance their meals and enjoy food with flexibility. It requires no tracking apps, scales, or complex nutrition math.

The Hand Method:

• Palm Your Protein – 1 palm = 30g lean protein

• Cup Your Carbs – 1 cupped hand = 30g complex carbs

• Forefinger to Thumb Your Fat – “OK” circle = 10g healthy fat

• Vibe Out on Veggies – Unlimited fibrous vegetables

Why It Works:

• Simplicity: No measuring or tech required

• Balance: Each meal fuels performance, satiety, and energy

• Flexibility: Patients can adapt it to any dietary style

Fat Loss & Muscle Gain Meal Plans

Here’s how many meals patients need based on their goals and gender:

For Men:

• Fat Loss: 4 Mindful Macros® meals/day

• Muscle Gain: 5 meals/day

For Women:

• Fat Loss: 3 meals/day

• Muscle Gain: 4 meals/day

Each meal includes:

• 1 protein (30g)

• 1 complex carb (30g)

• 1 healthy fat (10g)

• Unlimited fibrous veggies

Patient-Friendly Food Lists

Here’s a preview of the types of foods recommended:

Proteins:

• Chicken, turkey, lean beef

• Fish, shellfish, eggs, Greek yogurt

• Tofu, beans, lentils, protein powders

Complex Carbs:

• Brown rice, oats, quinoa

• Sweet potatoes, legumes, whole grain pasta

• Low-glycemic fruits (berries, apples, citrus)

Healthy Fats:

• Olive oil, avocado oil, nut butters

• Nuts, seeds, avocados

Veggies (Unlimited):

• Leafy greens, cruciferous veggies, peppers, cucumbers, mushrooms

🥕 Encourage variety with raw and cooked options for texture and satisfaction.

Why This Works + How to Use It in Clinic

By using this combined approach, you can help your patients:

• Take control of their nutrition

• Build sustainable, body-positive habits

• Improve labs, reduce cravings, and feel better fast

In your practice, you can:

• Include it in preventive care or weight management visits

• Display a quick-reference version in exam rooms

• Offer as a follow-up PDF or handout

• Recommend it as a behavior-first option before medication adjustments

📥 Download the Provider’s 5-Minute Consult Guide HERE.

👉 Download the G.O.A.L.S. + Mindful Macros®: Provider’s 5-Minute Consult Guide
This includes:

• The G.O.A.L.S. coaching script

• Mindful Macros® visual meal guide

• Male + female sample plans

• Printable food lists and fun phrases

• Office-use strategies

Use it today. Change lives tomorrow.

🎧 THE MUSCLES & MINDSET PODCAST.

This is my podcast that covers all the things that you and your patients have questions about. You can check out our 200+ episodes HERE.

You can also opt-in to our 3 part private podcast series, optimal weight loss, HERE.

Final Thoughts

Helping your patients doesn’t have to be hard—or time-consuming. With the G.O.A.L.S. + Mindful Macros® framework, you have a time-efficient, empowering way to improve outcomes, deepen trust, and offer coaching-level support in your standard visits.

Let lifestyle medicine become your secret superpower.

The BMI Paradox: Why Normal Weight Doesn’t Always Mean Healthy

For high-achieving women physicians seeking personalized strategies in weight loss, muscle building, and mindset—this post unpacks the BMI Paradox. Discover how a “normal” BMI can mask hidden health risks and why individualized care based on body composition is the future of medicine.

By Dr. Ali Novitsky, MD: Obesity Medicine Physician & Transformational Coach

Rewriting the Weight Narrative for Women in Medicine

As a physician, coach, and lifelong athlete, I’ve lived the paradox of being labeled “overweight” despite thriving health. This blog—and the podcast that inspired it—is your invitation to challenge the outdated metrics that oversimplify our bodies and sabotage our goals.

Understanding the BMI Paradox for Women Doctors

What Is the BMI Paradox?

Body Mass Index (BMI) was created as a quick screening tool—not a diagnostic test. Yet, it's still widely used to determine health status, medication approval, and even access to care.

Here’s the paradox:

• A “normal” BMI can mask excess body fat, a condition known as Normal Weight Obesity.

• An “overweight” BMI may actually represent high muscle mass and optimal metabolic health.

The Problem with One-Size-Fits-All Metrics

As a woman in medicine, you know every body is different. Yet we’re often held to generic standards. It’s time to shift from generic to genetic-informed, composition-focused health strategies.

Real Stories That Break the BMI Myth

Samantha vs. Suzanne – A Tale of Two BMIs

Let’s meet two fictional patients:

• Samantha: BMI 23 (normal), but 38% body fat → Normal Weight Obesity.

• Suzanne: BMI 28 (overweight), but high lean muscle → Metabolically healthy.

What’s Really Happening Inside?

Samantha has a higher risk of metabolic syndrome, insulin resistance, and sarcopenia. Suzanne, despite her higher weight, is more protected thanks to her muscle mass and lower visceral fat.

Why Muscle Mass Is Medicine

Your Secret Weapon in PCOS, Menopause, and Fat Loss

Muscle isn’t just aesthetic—it’s metabolic armor. In my own journey managing PCOS, building muscle was a game changer. It’s also a pillar of care for my patients struggling with:

• Insulin resistance

• Menopausal weight gain

• Energy and strength declines

Coaching Tip: Train for Composition, Not the Scale

Resistance training 3x/week and protein-rich nutrition create sustainable change, especially when paired with tools like InBody scans and mindful eating.

A Coaching-Informed Approach to Weight and Wellness

Samantha’s Plan: From Normal BMI to Optimal Health

• Focus: Build muscle, reduce fat

• Strategy: Progressive strength training, whole-food nutrition

• Meds: GLP-1s or metformin if indicated

• Mindset: Releasing perfectionism around the scale

Suzanne’s Plan: Protect the Muscle, Tweak the Fuel

• Focus: Maintain muscle mass

• Strategy: Optimize macros for maintenance or slow fat loss

• Tools: Follow-up DEXA or body comp analysis

• Mindset: Confidence in her strength regardless of BMI

Motivational Interviewing for Empowered Change

Individualized care requires asking: What matters most to you? Coaching unlocks insights that protocols alone can’t access.

Practical Tips for Women Physicians Who Want to Feel Strong and In Control

Start with These 5 Steps:

1. Ditch BMI as your sole metric—get a body composition scan.

2. Lift weights 3x/week—even 10-minute sessions count. Check out my beginner strength HERE.

3. Fuel with intention—aim for 25–30g of protein per meal.

4. Track progress beyond the scale—energy, strength, how clothes fit.

5. Consider tools when needed—like GLP-1s, especially if struggling with satiety regulation.

Reframe Your Health Journey

You’re More Than a Number—You’re a Leader in Your Own Health

Whether you're Samantha, Suzanne, or somewhere in between—you deserve care that honors your unique body. As women doctors, we can lead this change for ourselves and our patients.

Next Steps

Listen to the full podcast episode to hear more real-world examples, personal stories, and strategies you can apply today.

🎧 Tune in: The BMI Paradox: A Deep Dive into Body Composition and Health

References

1. BMI Doesn’t Reflect Body Composition

• ✔️ True. BMI is a surrogate marker of body size, not health. It doesn't account for muscle vs. fat mass, nor fat distribution (e.g., visceral vs. subcutaneous fat).

• 🧾 Referenced by:

  • Romero-Corral et al., 2010 (Mayo Clinic Proc.) – coined "Normal Weight Obesity."

  • NIH and CDC both note BMI’s limitations.

2. Normal Weight Obesity (NWO) Is Real

• ✔️ True. Individuals with BMI in the "normal" range (18.5–24.9) but high body fat (typically >30% in women) can have:

  • Insulin resistance

  • Dyslipidemia

  • Higher cardiovascular risk

  • Sarcopenia or poor muscle quality

3. Muscle Mass is Protective

• ✔️ True. Lean muscle:

  • Increases insulin sensitivity

  • Lowers inflammation

  • Is inversely associated with all-cause mortality

  • Plays a role in PCOS management

4. Higher BMI Can Be Metabolically Healthy

• ✔️ True for some. This is known as Metabolically Healthy Obesity (MHO)—where individuals have elevated BMI but normal markers (e.g., glucose, lipids, blood pressure).

• Caveat: MHO may not persist long-term, so monitoring is still important.

5. Coaching Tools like GLP-1s, Body Comp Scans, and Nutrition Work

• ✔️ True. These are standard in obesity medicine and lifestyle intervention practices.

• GLP-1s (e.g., semaglutide, tirzepatide) support weight loss, especially when personalized.

• Tools like InBody, DEXA, and motivational interviewing improve engagement and outcomes.

GLP-1 Agonists Don't Cause Muscle Loss — Ineffective Strategies Do

Understanding Nutrition, Exercise, and Body Composition in the Age of Obesity Medicine

If you've seen social media posts warning that GLP-1 agonists like semaglutide or tirzepatide will "melt away muscle," it's time to set the record straight. As an obesity medicine physician, nutrition & exercise strategist, and full-time expert in metabolic health, I’ve seen the opposite—time and time again.

Let me introduce you to Dr. M., a real client who used a comprehensive approach to transform her body composition with the help of medication—and gained muscle in the process.

🩺 Meet Dr. M: A Case Study in Sustainable Weight Loss with GLP-1 Agonists

When Dr. M and I first connected, she weighed 196 lbs. Her body composition included 85 pounds of body fat and 62 pounds of muscle mass.

Not that I put much stock in BMI, but for reference, hers was 31, which qualified her for anti-obesity pharmacotherapy.

She also had a long-standing diagnosis of Polycystic Ovary Syndrome (PCOS) and had spent her adult life navigating the all-too-common cycle of weight gain and loss. At one point, she had lost 50 pounds—4 times. And gained it back—4 times.

The food noise was relentless.

The mental burden was heavy.

And despite optimizing nutrition, exercise, sleep, stress, and behavioral strategies, her results were frustratingly minimal.

💊 The Fear of Muscle Loss on GLP-1s — Is It Valid?

Dr. M was hesitant to start a GLP-1 receptor agonist, like many of the physicians and patients I work with.
Why?

Because social media, influencers, and even some misinformed professionals have fueled a false narrative:

“GLP-1 medications cause significant muscle loss.”

Let me be clear:

GLP-1s do not directly cause muscle loss.

What causes muscle loss is inadequate strategy—specifically, poorly structured nutrition and exercise plans that neglect protein intake and resistance training.

When I asked Dr. M to trust the process I designed, she said yes.
And 3 years later, here’s where she stands:

• Weight: 122 lbs

• Muscle Mass: Stable with a slight gain

• Fat Mass: Down by 75 pounds

🧬 Muscle Preservation During Weight Loss: The Physician’s Role

Whether or not your patients are on GLP-1s, muscle loss is not inevitable if you get the protocol right. The secret lies in three core areas:

🔍 Intelligent Nutrition Planning

• Prioritize adequate protein intake (1.0–1.5g/kg ideal body weight)

• Support satiety and muscle protein synthesis

• Adjust caloric deficits to be strategic, not aggressive

🏋️‍♀️ Resistance-Based Exercise

• 3 days/week of progressive strength training

• Low volume, high efficiency (10 minutes is enough with the right approach)

• Emphasize muscle maintenance, not cardio-based weight loss

🧠 Behavior, Sleep & Stress Optimization

• Address behavioral triggers, not just calories

• Support recovery, hormonal balance, and nervous system regulation

💡 What the Science (and My Practice) Actually Shows

I’ve treated hundreds of women using a comprehensive weight loss model that includes GLP-1s, and I have not seen one client lose muscle mass who followed the protocol.

In fact, many have gained muscle—like Dr. M.

The data is clear:
Muscle loss comes from unintelligent or unsupervised weight loss, not the medications themselves.

So if you see another alarmist social media post telling you GLP-1s cause sarcopenia?
📱 Just scroll on.

🧭 Obesity is a Disease. It Deserves Medical Treatment and Compassion.

GLP-1 agonists are just one tool—but for many women, they are the key that unlocks lasting change.

If you’ve never struggled with excess weight…
If your BMI is “normal”…
You’re not automatically in the clear. There’s a term for that too:
Normal Weight Metabolic Obesity.

Let’s drop the judgment.
Let’s stop gatekeeping tools that work.
And let’s start practicing true, informed, evidence-based compassion.

🩺 Final Takeaway for Physicians: Support Strategy, Not Stigma

If you're a doctor treating patients with metabolic disease, your job is not to fear the medication—your job is to optimize the environment in which the medication works.

GLP-1 agonists don’t destroy muscle. Poor planning does.
So let’s empower our patients with nutrition, training, mindset, and science.

Together, we can create outcomes like Dr. M's—long-lasting, resilient, and rooted in strategy.

📢 The programs that I have created are now available for your practice:

Want evidence-based tools to help your patients preserve muscle while using GLP-1 agonists?
Check out Strength Rx HERE. This is where my program supports your patients to help them to get the results they deserve.

A Season of Celebration, Connection, and Inspired Freedom

The 4th of July has always held a special place in my heart. Maybe it's because it's just one week before my birthday… and then comes my mom’s birthday just three days later… then my brother’s just four days after that… and then Mark rounds out the month before we celebrate my niece! July, for me, is a month of deep pride, joy, and reflection.

When I think back on my childhood, I remember growing up in a house that doubled as my dad’s doctor’s office. Yep, I literally grew up in a doctor’s office. And while many might shy away from that kind of setup, my dad used it to build the life and practice he truly believed in.

He created freedom — the freedom to be the dad he wanted to be and the doctor he wanted to be. Our home was a home not just for our family, but also for his patients.

At my parents’ 50th anniversary this past summer, half the room was filled with his patients. That says everything, doesn’t it?

As I’ve reflected on this legacy, I realize how deeply I’ve strived to follow in my father’s footsteps. While traditional medicine in a hospital taught me so much, it is this practice — the one we’ve built together — that allows me to truly serve, connect, and be home. This space is a home for my family and a home for you, my dear clients.

It’s no surprise then that I’ve opened up my actual home to host retreats. My dear friend Dr. Brooke Buckley often says, “You are redefining the doctor-patient relationship,” and while I’d love to take all the credit, I’ve had some incredible role models.

My dad led the way, and my two brothers carry the same torch. One, an ICU doc, made sure a very ill patient got his steak dinner — his final request. The other, a hospitalist, sits at the bedside having real talks with his patients. My father-in-law spent decades as a psychiatrist, always seeing the human in his patients. And Mark, my love — he creates spaces of safety where kids can just be themselves.

So this 4th of July weekend, I’m feeling an overwhelming sense of gratitude. Gratitude for the freedom to do this work in a way that feels aligned. Gratitude for each of you who trust me with your stories and your health.

And in that spirit, I want to offer something that feels true to this moment:

Join me for a free, casual chat this week — on nutrition, exercise, InBody readings, and all the things that keep us connected, grounded, and growing. Let’s bring back that in-person feeling, that real connection.

You can sign up here (it’s totally free):
https://www.thefitcollective.com/webinar

Sending so much inspired love your way.
xo,
Ali

Why Physicians Need Real Nutrition Training Now

Reclaiming Our Role in Nutrition, Metabolic Health, and Weight Loss Counseling

Description: This blog post explores why nutrition education must become a core clinical skill for all physicians. From weight loss counseling and motivational interviewing to using InBody scans and GLP-1 medications—even for patients with a normal BMI—this article challenges outdated mindsets and encourages physicians to step confidently into the space of evidence-based nutrition and metabolic health leadership.

Image Name: physicians-nutrition-cme-strength-training-metabolic-health.jpg

Why Physicians Need Real Nutrition Training Now

The Problem: We Were Never Taught This

Let’s be honest: most of us got 0–4 hours of nutrition training in medical school. We learned how to intubate, prescribe, and resuscitate—but not how to interpret macros, guide a patient through sustainable weight loss, or explain the metabolic impact of GLP-1s in someone with a normal BMI.

And so we’ve referred out. Referred to dietitians (when available), told patients to “eat better,” or leaned on handouts and hope. But as the obesity epidemic has exploded, and chronic disease rates continue to climb, it’s become clear:

We need to be the experts in clinical nutrition and metabolic health.

Why Influencers Took the Stage—And Why It’s Time to Take It Back

While we were feeling undertrained and underconfident, TikTok and Instagram filled the void. Social media influencers have become the go-to authorities on weight loss, intermittent fasting, macros, GLP-1s, and even gut health. Why? Because we—trained medical experts—didn’t feel we were qualified to speak.

That ends now.

It’s time for physicians to re-enter the conversation. Not just because it’s our scope, but because patients trust us to translate the science, debunk the noise, and help them make meaningful progress.

Why Referring Out Isn’t Always Enough

We love our dietitian colleagues. Many are outstanding. But here’s the truth:

• Not every patient has access to a dietitian.

• Many insurance plans limit visits—or don’t cover them at all.

• Dietitians are incredible, but they’re not always trained in metabolic health, InBody interpretation, or GLP-1 pharmacotherapy.

That’s where we come in.

What Physicians Actually Need to Know About Nutrition for Metabolic Health

We don’t need a second degree in nutrition science—but we do need a framework that works in real clinic settings. That means:

Understanding InBody Scans

How to interpret skeletal muscle mass, fat mass, visceral fat, and segmental analysis—and how to use these data to guide treatment plans.

Advising on Nutrition for Weight Loss

Not just “calories in vs. calories out,” but nuanced conversations around protein prioritization, insulin resistance, macros, and sustainable behavior change.

Using GLP-1 Medications Responsibly

When (and when not) to use weight loss medications. How to manage patients with BMIs under 30 who still have significant metabolic dysfunction.

Motivational Interviewing that Actually Moves the Needle

How to guide change without judgment or shame. How to meet patients where they are—and help them take the next best step.

The Program That Changes Everything

Enter: The Physician’s Nutrition Training, CME & Longevity Program—a fully ACGME-aligned curriculum that delivers 48 AMA PRA Category 1 Credits™, 30 of which count toward Obesity Medicine board certification.

Inside, you’ll find:

• 24 CME Nutrition Modules

• 14 Longevity & Healthspan Training Sessions

• Year-Long Strength Training Protocol (10 minutes, 3x/week)

• Custom macro and protein tools

• InBody interpretation strategies

• Pediatric nutrition training

• GLP-1 medication integration

• Emotional and behavioral eating tools

• Monthly live Q&As + lifetime replay vault

This program was designed by a physician—for physicians. It works in your real-world practice. It can be reimbursed by your institution. And it brings the authority, confidence, and clinical precision back to YOU.

Let’s Change the Conversation

Your patients expect you to be the expert. It’s time to meet that expectation—with evidence, compassion, and strategy.

Together, we can reclaim the role of physician as the true leader in metabolic health.

👉 Explore the CME program now

Why I’m Hosting Free Training for Physicians: Reclaiming the Role of Health Expert in the Age of Influencers

I didn’t go to medical school to sit on the sidelines while TikTok influencers hand out nutrition advice.

I trained for over a decade, completed a neonatology fellowship, became board-certified in obesity medicine, and spent the last eight years coaching thousands of physicians on metabolic health, nutrition, and strength—and I still found myself wondering:

Why are we—the most educated, experienced health professionals—not leading the conversation about weight loss, nutrition, and lifestyle medicine?

Because somewhere along the way, we were told:

• “You’re not a dietitian.”

• “Exercise isn’t in your scope.”

• “Just refer them out.”

• “You only need 4 hours of nutrition education.”

And now? Patients are turning to influencers for health guidance. Not because they know more than us—but because they’re speaking up.

So I decided to change that.
And this upcoming free webinar on July 8th at 8PM ET is one way I’m doing it.

🧠 This Training Was Born Out of Frustration—And Hope

In my coaching work with physicians, I hear the same things over and over:

“I’m the one prescribing GLP-1 meds… but I don’t know how to help my patients preserve muscle.”
“My patient just asked if 80g of protein is enough. I have no idea how to answer.”
“I want to support nutrition and strength, but I don’t want to say the wrong thing.”
“It feels like patients trust influencers more than me—and it’s infuriating.”

Let’s change that.

🎓 Why Physicians Need to Take Back the Mic

This isn’t about competing with wellness influencers.
It’s about reclaiming our rightful place as trusted health leaders—who combine clinical science, lived experience, and compassion in ways the internet never could.

We are the ones who:

• Understand the nuance of metabolic disease

• Know when (and when not) to prescribe GLP-1 medications

• Can explain InBody scan results with precision

• Appreciate the emotional, behavioral, and physical complexities of obesity

• See patients in their entirety—not just their BMI

But none of that matters if we aren’t sharing what we know.
Knowledge is only power if we speak it aloud.

🧬 What I’ll Teach on July 8th—In Simple, Real-Life Language

This free session is for physicians who want to counsel on weight loss, nutrition, and strength with more clarity and confidence—without adding hours to their day.

Here’s what we’ll cover:

✅ InBody Interpretation:

How I use lean mass and visceral fat trends to guide conversations on fat loss goals—with or without meds.

✅ Protein Targets & Nutrition Audits:

The most effective way to teach protein and food timing—especially to GLP-1 patients or those with metabolic inflexibility.

✅ Minimum Effective Dose for Strength:

What actually works for preserving muscle mass during weight loss—and how to help patients actually do it.

✅ Prescribing Weight Loss Meds in Normal BMI Cases:

What the science says, what the boards allow, and how to make the case ethically and confidently.

✅ Motivational Interviewing That Connects:

How to use empathy-driven language that actually gets through and inspires change—especially around food and weight.

💪 This Is How We Reclaim Our Power

We don’t need a nutrition degree.
We don’t need perfect six-packs or hours in the gym.
We don’t need to know every macro breakdown ever written.

What we need is:

• A working knowledge of evidence-based nutrition

• The ability to communicate with confidence and compassion

• A structure to help patients build metabolic strength—without burnout

• And a reminder that we are allowed to lead this conversation

In fact, we’re needed to.

Join Me—And Let’s Stop Sitting Quietly on the Sidelines

I’m inviting you to this free session on Monday, July 8th @ 8PM ET, because you deserve this information. So do your patients. And frankly, so does our profession.

Even if you can’t attend live, register anyway and I’ll send you the replay.

🔗 Register Here: https://www.thefitcollective.com/webinar

👩‍⚕️ If You’re a Physician Who…

• Wants to feel more confident discussing nutrition, exercise, and GLP-1s

• Feels frustrated by the growing influence of “wellness advice” online

• Knows your patients are asking for help, but you're not sure what to say

• Believes medicine should lead the way in metabolic health

…then this training is for you.

Let’s take back the mic.
Let’s move forward—together.

Beginner Strength for Healthcare Institutions: Physician-Led Strength Training for Patients

Physician-Led Strength Training for Patients: Scalable Solutions for Clinics and Hospitals

Strength Training for Patients | Clinical Fitness Program for Medical Practices

Discover a physician-led strength training program designed for healthcare institutions. Beginner Strength helps patients build muscle, improve metabolism, and stay active—all through a scalable, evidence-based fitness app.

Are You Still Sending Patients to YouTube for Strength Training?

If you're a healthcare provider frustrated by the lack of clinical, accessible fitness tools, you're not alone. Many doctors want to recommend strength training but lack a consistent, evidence-based resource. That’s where Beginner Strengthcomes in — a physician-led fitness program built specifically for clinics, hospitals, and wellness institutions.

What Is Beginner Strength?

Beginner Strength is a low-impact, evidence-based strength training program for patients, designed by triple board-certified physician and strength coach, Dr. Ali Novitsky. It delivers safe, guided workouts through a custom app, offering an ideal solution for medical professionals looking to add clinical-grade wellness programs to their practice.

Patients receive:

• 10-minute, progressive strength workouts

• Video guidance led by Dr. Novitsky

• Built-in scheduling, habit tracking, and progress monitoring

Providers get:

• Tiered pricing for institutions of all sizes

• Optional backend access to monitor engagement

• An all-in-one, set-it-and-forget-it implementation model

Why Strength Training Matters in Medical Settings

Strength training isn't just for athletes. It's a crucial intervention for:

Deconditioned Patients

Patients recovering from illness, injury, or inactivity benefit from short, accessible workouts that rebuild stability and strength safely.

Preventive Health including Sarcopenia and Obesity Prevention.

Muscle maintenance is a proven strategy to prevent sarcopenia, metabolic decline, and frailty — especially for aging populations.

Weight Loss and GLP-1 Support

Providers using GLP-1 medications (like semaglutide) report that Beginner Strength helps patients preserve lean muscle mass while losing fat.

Key Features of the Beginner Strength App

This isn’t just an exercise video library. It’s a fully integrated preventive care fitness app, with features including:

• Macro-based food tracker for daily nutrition insights

• Apple Watch and Fitbit integration for step/activity syncing

• Optional backend admin access for clinics to view patient progress

• HIPAA-conscious infrastructure and private user accounts

• Guided daily calendar and auto reminders for consistent habit formation

Designed for Healthcare Organizations

This hospital-based exercise initiative requires no additional tech support or staff oversight. We provide full onboarding, launch materials, and user training. Clinics and hospitals can use Beginner Strength as:

• A patient care add-on

• A provider wellness benefit

• A bundled service with GLP-1 treatment or nutrition education

Real Doctors. Real Results.

More than 1000 physicians use and recommend Beginner Strength themselves. From endocrinologists to obesity medicine specialists, they praise its simplicity, accessibility, and transformative impact.

"I wish I had known years ago that 10 minutes a few times a week would be enough for my patients to maintain muscle!" — Dr. Matthea Rentea

"It has been a game-changer in my life, and now I recommend it to every patient on a GLP-1." — Dr. Daisy Estrada

Ready to Add an In-House Fitness Program to Your Practice?

This is your opportunity to implement a scalable fitness program for clinics without increasing workload or needing new infrastructure.

Next Steps:

• Book a Discovery Call with Our Program Coordinator. You can schedule HERE.

• View Institutional Pricing HERE.

• Or contact our program director directly. Mazzy Orban can be contacted at mazzy@thefitcollective.com.

The Surprising Prescription for Women Doctors: Stress Management Over Dieting

You might be focusing on the wrong prescription.

At The FIT Collective, we’ve discovered that the real game-changer for many female physicians isn’t another diet plan — it’s an evidence-based stress management strategy.

Why Stress Is Sabotaging the Health of Women Physicians

As a physician and board-certified obesity medicine expert, I’ve spent decades helping women in medicine optimize their health. While many come to me for weight loss, their true need becomes clear almost immediately:

They are stressed, burned out, and disconnected from their own wellbeing.

Chronic stress in female physicians is one of the biggest drivers of:

Poor metabolic health

Disrupted sleep

Hormone imbalances

Persistent fatigue

And it’s largely ignored in traditional medical culture.

Transforming Stress: Groundbreaking Research Just for Women Doctors

Right now, through my flagship coaching program Transform, I’m leading a research study on how women doctors experience and cope with stress.

We’re currently validating our Transform Tolerance Distress Type Survey — a proprietary tool that identifies one of six unique stress types based on emotional and behavioral patterns.

This is not your average stress quiz.

It’s grounded in neuropsychology, coaching data, and lived physician experience. Once the validation phase is complete, we’ll launch a custom intervention for each stress type that includes:

• Specific evidence-based stress management strategies

• Personalized group coaching for women physicians

• Practical integration into daily clinical and personal life

Introducing: 12 Neuropsychological Lenses to Reclaim Your Power

In the coming months, we’re expanding this work with a powerful new resource:
Transform Tolerance for Women Physicians:
12 Neuropsychological Lenses for Understanding Distress — and Reclaiming Your Power

This series will tailor 12 core psychological frameworks — like cognitive distortions, emotional regulation models, attachment theory, and more — to each of the six identified stress types.

You’ll finally understand:

• Why you react to stress the way you do

• How to shift it with real, sustainable strategies

This is the next evolution of emotional resilience training for women in medicine.

Why Your Weight Loss Plan Should Start with a Stress Audit

If you’ve been on GLP-1s, tried intuitive eating, or followed exercise routines but still feel stuck — the missing link might be unmanaged chronic stress.

At The FIT Collective, we call this the stress prescription — and it’s often more effective than any diet.

We work with female physicians and high-achieving women to:

• Decode their stress-biotype

• Introduce biohacking techniques (circadian rhythm syncing, sleep tracking, nervous system mapping)

• Create sustainable emotional regulation routines rooted in science

Meet Mazzy Orban: The Director Behind Our New Stress Program

We’re proud to introduce Mazzy Orban, our Program Director and COO, and the mastermind behind the integration of our Transform Stress Program.

Mazzy works closely with every client to:

• Personalize your consult experience

• Match you with the right stress type tools

• Ensure alignment with the right coach, framework, and support system

👉 Book your consult with Mazzy now to learn how our stress prescription can change everything.

Is This You? Let’s Talk.

If this post hit home — if you’re a woman doctor ready to stop chasing diets and start truly addressing stress — we’d love to support you.

✅ You want better energy and hormone balance
✅ You’re tired of the all-or-nothing wellness hustle
✅ You’re craving something real, evidence-based, and designed for your brain

🎯 Book your consult now and discover your personal stress prescription.

Additional Resources to Explore

• Transform program →
  👉 Transform

• Transform Tolerance for Women Physicians →
  👉 Transform Tolerance

• Book your consult with Mazzy now →
  👉 Book a consult

• The Metabolism, Muscles, and Mindset Podcast →
  👉 Podcast

Final Thoughts

Your body isn’t broken.
Your brain isn’t failing.
You just need a new way to understand and respond to stress.

We’re building it — with science, compassion, and community.
And we’d love for you to be part of it.

I Didn’t Mean to... But I Created 3 New Programs in Japan

I wasn’t planning to say this out loud…

But here goes:
While I was in Japan, I got completely inspired.

And I didn’t even try.

It just… happened. Effortlessly.

It’s like the art, the culture, the quiet beauty of everything pulled something alive from deep within me.

For some people, inspiration turns into music, painting, or poetry.

For me?

My art is programs.

Inspired programs.

And on this trip?

I created THREE.

Start to finish. Done. Ready. Magic.

So what’s coming?

The one I’m most giddy about?

Travel & Train™ — Strength Around the World.

This fall, you’ll be able to travel the world with me — through workouts.

No equipment, location-specific strength circuits.

From the beaches of Hawaii to the cliffs of Iceland… I’ll be adding workouts from wherever I go.

Places like:

• Greenland

• Iceland

• Portugal

• Japan

• The British Virgin Islands

• And yes, Hawaii too.

Let’s just say — we’re going places.

And I want you to come with me.

Why all this now?

Because inspiration hit me like a wave. And I know one thing for sure:

I need more time to create.

So in 2026, we’re simplifying in a big way.

Transform® will only enroll ONCE next year.

And it’s a big one: Transform® 10.0 — our milestone round.

This is the most powerful version of the program we’ve ever offered.

Here’s what you’ll receive when you join Transform® 10.0 early:

• Longevity Rx — Your full-year healthspan blueprint

• Stress Rx — Nervous system regulation, redefined

• Travel & Train™ — My newest, no-equipment strength training series from around the globe

• The Best of JumpStart — One of our original programs with over 40 topics.

• Early Bird Pricing

• 72 CME credits and HSA eligible (if you’re new to us — yes, we’re CME-approved!)

You can learn all about Transform® 10.0 here:

Explore Transform® 10.0

Want to talk it through?

We recommend booking a consultation if you're thinking about joining us — especially because of all the early bonuses.

In fact, we had to open more consultation spots this month because of the interest — so there should be plenty of times available!

Book a Consult with Us Here

So here we are.

One inspired woman.

Three brand new programs.

And a dream to take you with me around the world — in strength, in joy, and in movement.

I can’t wait to show you what’s coming.

With inspired love,
Ali

22 Years Ago, I Had No Idea…

As I write this, I’m halfway across the world in Japan, still deep in the adventure — exploring with the loves of my life.

We’re making memories one step, one bite, and one awe-filled moment at a time. And through it all, I keep thinking about how it all began… 22 years ago, when I met Mark.

Back then, I had no idea we’d build something this beautiful. I couldn’t have imagined the journey we’d take — together.

Mark is the most optimistic, loyal, fair, kind-hearted, and hardworking man I know. He’s also my very best friend. He believes in me more than anyone ever has, and every single day, I get to witness him raising our daughters to be strong, fearless, deeply loved, and unapologetically themselves.

Watching him with them, exploring the world together… It's humbling. It’s magical. It’s everything.

I just wanted to share this love with you today; not to make it look perfect, but to show you what’s possible. This life, this connection, this kind of love — it’s real. And I hope, in some way, you feel a little of it right now. In your breath. In your heart. In the way you keep showing up.

Wherever you are in your journey, may you feel the strength of being supported. May you feel the warmth of being seen. And may you know that a life full of love, depth, and delight is absolutely within reach.

Sending you love from across the globe,

Ali 

550 Workouts Later… Here’s What I’ve Learned

Exactly one year ago today, a beautiful idea was born.

It all started when my dear friend, Dr. Diana Pallin, came to me with a challenge: her patients were losing muscle, and traditional strength training wasn’t accessible to them due to mobility limitations.

So, I went to work. I started recording 10-minute strength workouts using just a chair: accessible, simple, and safe. Then I added bodyweight workouts. Then core and floor. Then 30-minute advanced sessions.

And today, I’m celebrating a milestone: 550 recorded workouts in the last 12 months — to the day.

Yes, 550 workouts. (And that doesn’t even include the ones I forgot to record and had to redo! )

Each of these workouts was built with care, science, and heart. And the impact? Well, that’s the part I’m most proud of.

From 80-Year-Old Beginners to Time-Strapped Athletes

• My Beginner Strength Training Program is empowering older adults to safely build strength and confidence.
  Learn more HERE

• My Total Fitness Program helps high-performers with busy schedules stay strong, energized, and motivated.
  Learn more HERE

No matter your age or experience level, we can train together. When you choose to join me, we’re in it — side by side.

You don’t need fancy clothes.
You don’t need expensive equipment.
You don’t even need much space.

You just need 10 minutes and a willingness to show up.

All workouts are designed by me, fully on-demand, and cover everything:

• Upper, lower, and full-body training

• HIIT strength, endurance, and max strength formats

• Core & Floor, Yoga, and Meditation in Total Fitness

• No repeat workouts — ever!

Resistance Training: The Longevity Secret

If you’re wondering whether now is the time to start, let me remind you what resistance training can do for you:

• Maintain and build muscle mass

• Preserve and protect joints

• Improve bone density

• Normalize insulin function

• Sharpen memory and mood

• Help you age independently and powerfully

Let’s Make This Your Strongest Season Yet

Many of my clients say it feels like they hang out with me 10 minutes, 3 times a week — and that’s exactly the point. It’s simple. It’s effective. And it’s real connection.

So what are you waiting for? Come train with me.

Join me any time. Click HERE for Beginner Strength, and HERE for Total Fitness.

And… Be sure to catch my upcoming podcast episodes. You don’t want to miss:

• The Cortisol Connection for Weight Loss

• Lean Women & Weight Gain in Perimenopause Management

• The BMI Paradox For Weight Loss Management

• The Anti-Aging Power of Resistance Training

• The Impact of Invisible Weight (Emotional Inflammation) on Your Mind & Body

Here’s to your strength and health — now and always.

With so much love,
Ali

A Proud Mom Moment + A Personal Invitation

I had to take a moment to share something really special: our firstborn just finished 7th grade with a bang. Not only did she end the year with distinct honors, but she also received the Motivational Citizenship Award for her class.

This award recognizes students who show up as the best version of themselves each and every day — and that’s exactly what she’s done.

She’s faced some challenging moments this year, and the grace and maturity she’s shown have absolutely blown me away. She’s changing schools next year, and when she said she felt a little sad, I jumped in to “fix” it (as moms do). She paused, looked at me, and said,

"But Mom... it’s okay to be sad, right?"

Cue the tears.

I’d love to say this wisdom and strength are all genetic, but the truth is, there’s something uniquely extraordinary about this girl, and I can’t take the credit.

Speaking of genetics…

We’re just about to kick off one of our most exciting programs — and there are only a few DNA kits left.

In this program, you’ll learn how your unique genetic blueprint influences your health, and walk away with personalized, lifelong strategies tailored just for you.

You’ll receive:

Insight into how your genes impact your metabolism, sleep, exercise response, and more

Custom lifestyle recommendations based on your data

A targeted supplement plan built for your biology

I've made several impactful changes in my own health just by understanding my genetics, and I’d love to help you do the same.

Grab your kit and enroll here:
https://www.thefitcollective.com/genetics-series

Once you sign up, we’ll mail your DNA kit directly to you — and then guide you every step of the way.

With love and so much pride (in motherhood and medicine),
Ali

It’s Never Too Late to Start

Growing up, field hockey wasn’t offered at my school. But here’s the funny thing: any time someone asked if I played and I said no, they’d always reply, “You totally look like a field hockey player — you’d probably be great at it!”

Fast forward a few decades...

Our oldest daughter, Betsy, has recently fallen in love with field hockey. She’s been going to extra clinics and working one-on-one with a college athlete to grow her game. Watching her get so into it made me think: Why not join her?

So yesterday, I did something I’ve never done before: I took my first field hockey lesson.

And I loved it.

Even more special? I got to take that lesson with Betsy.

We did some 1:1 drills and during one of them — me as the defender — she blew right past me. In that moment, I didn’t feel behind or out of place… I felt proud. Inspired. Amazed by the strength in my own daughter.

It reminded me:

It’s never too late to try something new.

It’s never too late to play, to grow, or to learn — especially with the people you love.

So I want to ask you today:

What’s something you’ve always wanted to do?

And more importantly…

What’s stopping you?

Here are all the things we have going on right now:

 Genetics Series Program

We’re currently testing, and the full program begins this September!

 Transform®

Deposit link is open for our next cohort. Secure your spot now!

 Nutrition Training Program

Open and available to help you fuel smarter, feel stronger.

 Beginner Strength & Total Fitness

Get moving with simple, effective workouts — perfect for home!

 The Berkshires Retreat 2026

We’re taking deposits for this intimate, soul-filling experience.

 IMPACT Mastermind

Applications are open now. This life-changing program begins in September.

There’s so much magic in starting.

If something calls to you — big or small — I hope you’ll say yes to it.

We’re here to grow with you.

Sending love,
Ali

Are You Exhausted From Carrying Everyone Else’s Emotions?

Do you find yourself emotionally drained after taking on everyone else’s problems? Do you feel overwhelmed by the emotions of others, even when it’s not your stuff to carry?

That was me. I felt everything – deeply. And it wasn’t until I saw my genetic report that it all made sense:

"People with your genotype tend to be more empathetic. This is likely related to increased levels of oxytocin – the brain chemical that influences social interaction and how we perceive the feelings of others."

It was validating and eye-opening to learn that my tendency to absorb other people’s emotions wasn’t just me being sensitive; it was my biology.

Here’s Why This Matters:

When you’re genetically wired for increased empathy, it can be a gift – but it can also be a heavy burden. You may:

• Feel emotionally exhausted after conversations that weren’t even about you

• Absorb other people’s stress and negativity, impacting your own mood and health

• Struggle to set boundaries, feeling guilty or selfish for protecting your energy

That was my life. But once I understood this genetic tendency, I finally gave myself permission to set boundaries – because my health depended on it.

Everything Changed When I Made These Shifts:

• I started recognizing when I was taking on emotions that weren’t mine

• I implemented simple strategies to protect my emotional energy

• I began to see my empathy as a superpower, not a weakness

And now, I teach others to do the same.

Want to Know What Your Genes Say About Empathy?

• Step 1: We test your genes with a simple cheek swab to see how your brain uses oxytocin, and how it influences your emotional boundaries.

• Step 2: In September, we gather in a small group to dive into your results and build a personalized plan for managing empathy without burning out.

• Step 3: You leave with the tools to take back your energy, protect your peace, and finally feel in control.

This is a rare opportunity, and kits are almost gone. If you’re tired of feeling emotionally drained, this test could be the game-changer you need.

Learn more and secure your spot [HERE].

[Reserve Your Spot – Limited Kits Available!]

I would love to work with you in the group,
Ali

P.S. HSA eligible. We provide letters.

How My Stress Response Was Sabotaging My Results – And How I Fixed It

Ever feel like you’re caught in a cycle of stress – eating, drinking, overthinking, avoiding self-care, and spiraling?

You’re not alone. For 30% of the population, there’s a genetic explanation for this restless feeling. Could you be one of them?

When I took my own genetics test, here was my report: “We detected a variant in one of the core stress hormone regulation genes (CRHR1) that may predispose you to a heightened stress response. If your genotype is associated with this, your body may release higher levels of stress hormones when exposed to stress.”

I wasn’t surprised to learn that I have a heightened stress response. It was eye-opening. Understanding my genetic tendency for increased stress allowed me to embrace a whole new approach to my health.

Here’s what changed for me:

• Workouts: I learned to adjust my intensity – enough to challenge me but not too much to trigger more stress. No wonder CrossFit made me puffier.

• Eating: Calorie restriction and fasting actually increased my stress levels, making me gain body fat instead of losing it. Game changer.

Knowing this information was liberating ; it gave me massive self-compassion and a whole new strategy. Imagine what it could do for you.

Could Your Stress Response Be Impacting the Results You Are Getting With Your Current Routine?

This information could change everything about how you approach your health. And, we offer this program. First, you test your genes with a cheek swab. Then we come together as a small group in September to learn about you at the cellular level. You will leave with a custom plan and strategy.

This is your invitation to stop wasting time on things that won’t work for you. You deserve knowing how to best take care of you! And we have this technology.

Learn all about our amazing program HERE.

[Enroll Now – Limited Spots Available!] 

Would love to see you in the program!!
Ali

P.S. HSA eligible. We provide letters.

Don’t Skip This Chapter…

You know when you're reading a book and hit one of those chapters that feels boring, uncomfortable, or just plain hard to get through?

You get the urge to skim it — or skip it altogether — because you just want to get to the good part.

Something like that came up for me recently.

In this current chapter of my life, there’s been some real discomfort. And if I’m being totally honest — a lot of it.

In the past, I would’ve done what I knew best: skipped right over it. Distracted myself with food, shopping, busyness… anything to avoid feeling it.

But this time?

I didn’t skip.
I stayed.
I felt it.

And here’s what I learned…

When we don’t skip over the discomfort, when we lean in to the chapters of growth and change…

The chapter that comes next?
It’s brilliant.

Like that part of a book you keep replaying in your head because it moved you.

Or a movie scene that sticks with you long after the credits roll.

We can’t fully accept the highs if we’re unwilling to be present with the lows.

They work together.

The beauty of life is that we get to practice shifting — again and again.

And the more present we are with those shifts, the more peace we’ll find… even in the messy middle.

I don’t know about you, but I’m all in on being here for it.

The highs, the lows, the plot twists, all of it.

Because we have this one precious life, and we do get to choose how we live it.

Sending you so much love,

xoxo
Ali

PS: Transform® Preview Week starts tomorrow.

This is a time-limited offering I've never done to this depth before.

It’s your last chance to join us and see what really happens inside my signature program.

[Register HERE)

Let’s step into the next chapter — together.

The Hunger Hormone That Makes You Want to Quit (But Shouldn’t)

Let’s talk about ghrelin — aka your hunger hormone.This little messenger gets loud when you're...

> Stressed
> Sleep-deprived
> Eating low protein
> And — get this — even losing weight

Yep. You read that right.

When you're doing everything “right,” ghrelin can kick into high gear, making you feel like:
> You can’t stop thinking about food
> The plan isn’t sustainable
> You’re just too uncomfortable to keep going

But here’s the deal...

That uncomfortable signal?
It usually means you’re on the edge of dropping several pounds of body fat.

This is human nature at play. Ghrelin’s job is to protect you from starvation. But in a modern world where food is everywhere, we need a new approach.

Hunger is a sensation, not an emotion.
We have to learn how to manage our emotions around hunger so we can build a peaceful, powerful relationship with weight loss — if that’s what we desire.

And that’s exactly what I teach inside Transform®.

The best part? You can experience it completely free from April 21st–28th.

We’ve packed it with live calls (including workouts with me!)
You’ll get access to our Facebook community + in-app discussions
And as soon as you sign up, the preview content is yours

We’re running this week like you’re already in the program and have packed it with extra calls (a total of 8!) so you can meet our coaches, feel our vibe, and see what’s possible.

If one week is enough for you: amazing.
If you love it and want more: we’ve got you.

So what are you waiting for?

Sign up. Tell a friend. Let’s do this together.

[Join the Free Preview Week]

EXCITED to see you there!

Xoxo
Ali

Something Very Special Is Coming… And YOU Are Invited! 🎉

I have something SO exciting and special to share, and I seriously cannot wait to tell you about it.

You know that Transform® program I talk about a lot? (Like… a lot a lot. )

I think I keep bringing it up because it’s hard to put into words just how powerful it is. So we thought — why tell you when we could just show you?

We’re offering a FREE 1-week experience inside Transform® from April 21st–28th.

We’ve beefed it up just for this special event, because we want you to have an amazing, inspiring, feel-it-in-your-bones kind of experience. This is your chance to become a Transformer for one week (with a bonus week to catch up on anything you missed!).

Can’t make the live calls? No problem — you’ll get all the replays.

As soon as you sign up, you’ll get access to our private Facebook group.

I’ll be in there connecting with you personally through May 4th.

You’ll get to try some of our signature workouts (all levels, totally modifiable, equipment optional).
Oh, and why not join with a friend?

This is a chance to grow, connect, move your body, and get a true taste of what this Transform® family is all about.

At the end of the week, you’ll have the chance to join Transform® during our final enrollment of the year. But even if you feel like you got everything you needed in that one week, I’ll be so happy you joined us.

Next steps:

👉 [Sign up for your free Transform® Week HERE]
👉 Join the Facebook Group
👉 Invite a friend
👉 We officially kick off on April 21st!

Let’s do this!

With so much love,
Ali