263. DNA-Informed Health and Fitness Strategies - Genetic Insights
The FIT Collective Genetic Insights Series – Episode 1
Understanding Genetics, Stress, & Weight with Dr. Ali Novitsky
Dr. Ali Novitsky, board-certified in obesity medicine, kicks off a new series on how genetics influence health—especially stress responses and weight regulation. She opens with a personal story: during college, despite eating well and exercising, she gained 20 pounds in three months. Genetic testing later revealed a variant in her cortisol receptor gene, causing her body to release excess cortisol under stress — leading to high blood sugar, insulin resistance, and ultimately, weight gain.
Cortisol plays a central role in stress response and metabolism. While helpful in short bursts, chronic elevation from ongoing stress can disrupt insulin function, making weight loss more difficult for those with specific genetic variants. For Dr. Novitsky, managing stress—not restricting calories or increasing workouts—was the key to reversing her weight gain.
About 30% of people carry this cortisol receptor variant. In her 2022 genetics cohort, 80% tested positive. This highlights the power of personalized health strategies rooted in understanding one’s unique genetic makeup.
Dr. Novitsky uses Genomind’s Mental Health Map, a genetic test offering insight into stress, mood, and focus. One critical gene it reports on is COMT, which affects dopamine breakdown. Individuals with the MetMet variant retain more dopamine—great for focus, but often sensitive to stress. Those with ValVal clear dopamine quickly, leading to impulsivity and a higher likelihood of ADHD.
Another important factor is BDNF (brain-derived neurotrophic factor), a gene linked to memory, cognition, and mood. Those with a BDNF variant often need regular exercise to optimize brain health and emotional balance.
The takeaway? Health isn’t one-size-fits-all. For some, gentle exercise, high-quality sleep, and stress reduction may be far more effective than intense workouts or calorie restriction. Dr. Novitsky’s approach integrates genetic awareness into actionable wellness strategies.
She also introduces her four-week genetics program, which includes one-time testing, personalized supplement recommendations, and coaching based on individual results. Participants receive a lifelong health blueprint.
Future episodes will explore the genetics of eating behaviors, including cravings and satiety. Listeners are encouraged to tune in and learn how DNA influences decisions, habits, and long-term health.
Listen to Episode 263 Here
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Chapters
00:00:00 - Introduction and Personal Story
00:01:00 - Understanding Cortisol and Stress
00:04:00 - Genetic Testing Insights
00:05:30 - Cortisol and Weight Management
00:08:00 - COMT Variants and Dopamine
00:10:00 - Dopamine Receptor Genes
00:11:00 - Strategies for Managing Genetics
00:12:00 - Genetics Program Announcement
00:13:00 - Custom Recommendations Based on Genetics
00:15:00 - The Role of Serotonin and Oxytocin
00:16:00 - Genetic Influences on Eating Behaviors
00:18:00 - Stress Response and Emotional Eating
00:20:00 - The Importance of Awareness
00:22:00 - BDNF and Exercise
00:23:00 - Micro-Dosed Lithium and Mood
00:24:00 - Genetic Predispositions to Worry
00:25:00 - Empowerment Through Genetic Awareness
00:26:00 - Preview of Next Episode on Eating Genetics
00:27:00 - Enrollment for Genetics Program 00:28:00 - Closing Remarks
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!*
