271. Stress Series - 01 - Understanding Stress as a Signal, Not a Failure
Stress Types & Relationships Series
Episode 01: Understanding Stress as a Signal, Not a Failure
Welcome to a brand-new season of Metabolism, Muscles, & Mindset! After a revitalizing summer spent in Japan and Portugal, Dr. Ali Novitsky, board-certified obesity medicine physician and strength expert, kicks off a powerful 12-part series on stress — what it really is, how it shows up in the body, and why it’s not a personal failing.
In this episode, Dr. Novitsky reframes stress as a physiological signal, not a flaw. You’ll learn the science behind the HPA axis, the real impact of chronic cortisol, and how simple practices like breathwork, strength training, and time in nature can help you regulate and thrive. Plus, she teases a free stress-type quiz coming in the next episode to help you personalize your approach.
🧠 Key Points Covered
• Stress Is Information
Stress is not the enemy — it’s a body signal that communicates where you are and what you need. Learn to identify where you carry it and how it manifests uniquely for you.
• HPA Axis 101
Understand how the hypothalamic-pituitary-adrenal (HPA) axis influences your hormones — especially cortisol — and how it affects your blood pressure, blood sugar, mood, memory, and focus.
• Chronic Load, Real Costs
Prolonged stress can lead to insulin resistance, hypertension, and cognitive decline. But early regulation and nervous system care can change your health trajectory.
• Regulation Beats Willpower
Trying to “push through” stress often backfires. Instead, learn how to soothe your nervous system so your habits can actually stick.
• Go-To Tools for Daily Recovery
Simple but powerful tools like diaphragmatic breathing, mindfulness, strength training, and being in nature restore your baseline and build resilience.
• Perimenopause & Stress
Hormonal shifts can amplify your stress response. Prioritize muscle, protein, recovery, and self-compassion during this phase.
Take the Quiz Now and discover your unique stress type and match targeted tools to your patterns!
Listen to Episode 271 Here
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Chapters
00:00:00 – Introduction and summer recap (Japan, Portugal)
00:00:43 – Announcing the 12-episode stress series
00:01:14 – Boundless Life cohort experience
00:02:29 – From stress workshop to episode roadmap
00:03:11 – Research base & screening tool overview
00:03:42 – Understanding the HPA axis
00:04:46 – Reframing stress as feedback
00:05:07 – Stress scale and arousal zones
00:06:12 – Befriending stress signals
00:06:55 – Why proactive stress care protects health
00:07:27 – Regulation vs. willpower
00:08:10 – “Spa” analogy for nervous system downshifting
00:09:02 – How stress disrupts sleep, nutrition, and training
00:10:07 – Physiology deep dive continued
00:11:00 – HPA mechanics in daily life
00:12:06 – Health consequences of chronic cortisol
00:13:01 – Chronic stress & insulin resistance
00:14:05 – Cardiovascular and cognitive effects
00:16:02 – Stress in perimenopause
00:16:45 – Tools: breath, mindfulness, strength, nature
00:17:28 – Portugal routines: morning workouts outdoors
00:18:09 – Recognizing rising stress and intervening early
00:19:02 – Additive stressors & compassionate audits
00:19:25 – Befriending stress to reclaim agency
00:20:08 – Personal daily regulation strategies
00:21:11 – Consistency beats intensity
00:21:53 – Intro to six distress types
00:22:25 – Quiz announcement for next episode
00:22:47 – Closing and teaser for Part 2
Resources:
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*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
