272. Stress Series - 02 - The Six Distress Subtypes
Episode Summary
Dr. Ali Novitsky, MD — physician, obesity medicine specialist, and strength-focused coach — dives into six dominant stress types and how spotting yours helps you regulate at the source. Drawing on years of coaching high-achieving women (especially physicians), Ali explains why addressing root stress beats symptom management, how to get “out of your head and into your body,” and what practical resets look like in real life. Expect clear examples, quick-start tools, and a compassionate, muscle-first approach to sustainable health.
The Six Ditress Types (Quick Guide)
Impulsivity — Acts fast to end discomfort; struggles to pause, risking burnout. *Try:* micro-pauses, urge surfing, 60–90s delay before action.
Validation — Seeks external approval; second-guesses self. *Try:* self-validation scripts, “good-enough” reps, boundary micro-steps.
Catastrophizing — Jumps to worst-case; superb risk-spotter but anxious. *Try:* evidence checks, bounded “worry windows,” solution sprints.
Isolation — Pulls inward to avoid vulnerability; reliable yet guarded. *Try:* one safe share/day, grounding in the body, scheduled reconnects.
Control — Tightens rules and plans; rigid when life shifts. *Try:* 90% plan experiments, two-option flexibility drills.
Assertive — “Fix it now” mode; can read as aggressive. *Try:* wait–observe–act protocols, clarifying questions first.
Why This Matters
* Early regulation > downstream damage. Catch your pattern before it drives overeating, overworking, people-pleasing, or doom planning.
* Not your personality. A stress type is a *trainable* response, not your identity.
* Better teams & relationships. Shared language around stress patterns creates harmony and effectiveness.
Ali’s Approach
* Root-first: regulate stress before chasing outcomes.
* Muscle-first: prioritize strength for longevity, energy, and metabolic health (especially 35+).
* Personalized: plans that honor genetics, life stage, and mindset—sometimes the work is muscle-building, sometimes body acceptance, sometimes gentle resets.
Key Takeaways
* Name your dominant type and two “early tells.”
* Pair each tell with a tiny, body-based reset.
* Progress is seasonal: adapt goals without judgment.
* Community and safe coaching make change stick.
Listen to Episode 272 Here
Or listen on your favorite podcast app: Apple Podcasts | Spotify | Android | YouTube
Chapters
00:00 - What “stress types” are and why start here
00:00:49 - Targeting root stress vs. symptom management
00:01:20 - Regulate upfront to prevent reactive habits
00:01:52 - Stress Type Quiz
00:02:14 - Chronic stress and behavior/health
00:02:35 - Regulated vs. chronic stress
00:02:45 -How these six types emerged from real-world coaching
00:03:39 - The TRANSFORM concept: body-first regulation
00:04:21 - Patterns among high-achieving women
00:06:10 -Catastrophizing vs. Numbness
00:06:42 - Dominant vs. secondary patterns
00:07:04 - Using your type in daily life
00:07:35 - Using types to improve relationships/teams
00:08:20 -Types ≠ personality labels
00:09:02 - Control (expectations & flexibility)
00:13:01 - Impulsivity (build the pause muscle)
00:15:09 - Validation (approve from within)
00:19:09 - Catastrophizing (turn it into problem-solving)
00:21:10 - Isolation (safe vulnerability)
00:26:01 - Assertive (act without reactivity)
00:30:08 - Recap of all six types + first steps
00:31:04 - Common triggers by type & targeted resets
00:32:18 - TRANSFORM 10.0 overview
00:33:00 - What’s next: research, tools, and support
Resources:
Transform® 10.0 enrollment is NOW OPEN with some amazing bonuses! Check it out here.
The Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. Enroll HERE.
Nutrition Training & Obesity Prevention Program for Healthcare Providers is enrolling now! Get the details HERE.
The FIT Collective® is an Affiliate with InBody, USA and Canadian divisions. Click HERE to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Metabolism, Muscles, and Mindset Podcast on Spotify | Apple Podcasts | Android
*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!*
