Explore every episode of the podcast The Fit Physician
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Ep. 66: Clickbait or Concern? The Real Story on Lead in Protein Powders | 03 Nov 2025 | 00:13:45 | |
In episode, Suzanne breaks down the recent headlines claiming that most protein powders contain dangerously high levels of lead. She explains where the misleading information came from, what the research actually shows, and why you can breathe easy if you consume protein supplements — especially when choosing reputable, third-party tested brands. Tune in for peace of mind and practical guidance you can trust. -- If you're a high-achieving women doctor who is stuck and struggling with fitness, nutrition, and body confidence. | |||
| Ep. 65: Fighting Misinformation and Finding Your Voice: Dr. Shazma Mithani on Advocacy, Connection & Courage | 27 Oct 2025 | 00:51:30 | |
In this episode, emergency physician and advocate Dr. Shazma Mithani joins us to talk about leading with impact, building real connections, and advocating with confidence—without burning out. We dig into how she uses her platform to combat misinformation online and practical skills physicians can use to navigate trolls, tough conversations, and hospital or government decision-makers. Shazma also shares boundary-setting, time-blocking, and “personal board of directors” strategies to protect your energy, plus med-legal must-knows before you start educating or advocating on social media. -- Follow Shazma on Instagram @drshazmamithani Check out the DocTalk Podcast here Learn more about The Fit Physician here | |||
| Ep. 64: Breaking Free from Perfectionism: Ilana's Road To Strength, Confidence, and Freedom Around Food | 20 Oct 2025 | 00:38:13 | |
An honest, hopeful conversation with Dr. Ilana Coetzee—ER physician and mom of two—on breaking free from decades of body image pressure and “earn your food” rules. Ilana shares how a six-year-old’s first selfie-judgment spiraled into binge–restrict cycles, coffee diet pills, and chasing aesthetics through bodybuilding… and how a ski injury—and later, The Fit Physician—shifted everything toward strength, freedom, and longevity. We talk PRs (hello, bodyweight back squat and ~300-lb hip thrusts), ditching macro obsession for protein + fiber focus, injury-proof running, and the mindset that lets you keep up with your kids (and joy) at 46 and beyond. If you’ve ever felt “I should have this figured out by now,” this episode reminds you: you’re not broken, you’re not alone—and you can rewrite the story starting today. -- Join us for the Stronger Through Menopause Masterclass | |||
| Ep. 63: People-Pleasing to Purpose-Driven: Tools to Thrive in Medicine with Dr. Caitlin Christie | 13 Oct 2025 | 00:48:30 | |
In this episode of the Fit Physician Podcast, we sit down with Dr. Caitlin Christie—family physician and coach for women doctors—to unpack burnout, moral injury, and the post-COVID realities of practicing medicine. Caitlin shares her “fall-to-your-knees” moment, how motherhood and system pressures collided, and the inside-out framework she now teaches: clarifying your personal standard of excellence, setting boundaries without guilt, dropping people-pleasing, and focusing on what’s truly in your control. You’ll hear practical tools for navigating charged patient encounters, rebuilding fulfillment, and making small (or big) career tweaks that restore joy—so you can keep serving at a high level without sacrificing yourself. Tune in for honest stories, evidence-informed strategies, and a hopeful path forward. -- Visit Caitlin's website here: caitlinchristie.com You can find her on Instagram here: @coachingbydrcaitlin Sign up for her newsletter here: https://caitlinchristie.com/newsletter Get a copy of my guide on How to Return from Vacation as a Woman Physician with Less Overwhelm and More Ease: | |||
| Ep. 62: Busting Skincare Myths: The Dermatologist’s Playbook with Dr. Sandra Landlot | 06 Oct 2025 | 01:05:00 | |
In this episode of The Fit Physician Podcast, Suzanne sits down with Dr. Sandra Landolt—Royal College–certified dermatologist and internist, OMA Dermatology Section Chair, and founder of @the_silver_dermatologist—to cut through skincare misinformation with clear, evidence-based guidance. They cover what truly matters at every age: simple routines for tweens/teens (gentle cleansing, the right moisturizers, acne care that protects the skin barrier, and daily sunscreen), smart prevention in our 20s–30s (why SPF is the top anti-aging “product,” where antioxidants fit, and the truth about chemical vs. mineral sunscreens), and midlife must-dos (training onto prescription retinoids, estriol cream nuances, melasma cautions, red-light therapy’s real use cases, collagen’s limits, and avoiding “perception drift” with aesthetics). Suzanne also shares her melanoma story and why “skin health” beats aesthetics alone, while Sandra champions an age-positive approach that models healthy habits for our daughters and patients. Tune in for practical takeaways you can use—and prescribe—tomorrow. -- The Fit Physician Quiz: Click Below To Get Your Personalized Fit Physician Formula | |||
| Ep. 61: Real Physicians, Real Results: Redefining Midlife- How Dr. Beckie Found Strength, Energy, and Confidence at 54 | 29 Sep 2025 | 00:35:07 | |
In this inspiring episode of The Fit Physician Podcast, we sit down with Dr. Beckie McGinn, a 54-year-old hospitalist and mother of four, to hear her powerful transformation story. Beckie opens up about decades of starting and stopping fitness programs, battling sleep disruption, demanding call schedules, and the “all-or-nothing” mindset that left her feeling stuck and uncomfortable in her own skin. She shares what finally pushed her to reach out for help, how personalized coaching and strength training have changed not only her body composition but also her confidence, energy, and mindset, and why she’s now focused on building a strong, sustainable foundation for longevity. From overcoming injuries to setting an example for her family and colleagues, Beckie’s journey is a testament to what’s possible when busy women in medicine decide they’re ready for lasting change. -- The Fit Physician Quiz: Click Below To Get Your Personalized Fit Physician Formula | |||
| Ep. 60: 15 Years, 15 Lessons | 22 Sep 2025 | 00:39:33 | |
In this episode, Jake shares 15 lessons from 15 years as a women’s fitness specialist. From becoming stronger than you thought possible, why self-take and perfectionism hold you back, and how basics (not trends) + short, focused workouts can drive lasting change for busy women physicians. He unpacks motivation (action first, results fuel motivation), the power of community and accountability, matching nutrition effort to training, and building a deep “why” to stay consistent through real life. Jake makes the case that transformation can happen in 4–12 months with a smart plan and steady reps—and that the endgame is intuitive training and eating that simply becomes who you are. -- The Fit Physician Quiz: Click Below To Get Your Personalized Fit Physician Formula | |||
| Ep. 59: Becoming An Empty Nester: Bittersweet Goodbyes and Beautiful Beginnings | 15 Sep 2025 | 00:21:54 | |
In this heartfelt solo episode, Suzanne opens up about the raw and beautiful journey of becoming an empty nester. From dropping her son off at university in Nova Scotia to reflecting on the bittersweet emotions of launching both her children into adulthood, she shares the mix of pride, joy, sadness, and gratitude that comes with this season of life. Whether you’re sending a little one off to kindergarten, welcoming a grandchild, or navigating your own empty nest, this conversation is a reminder that every goodbye holds the promise of a new beginning. --- The Fit Physician Quiz: Click Below To Get Your Personalized Fit Physician Formula | |||
| Ep. 58: Pt: 2 - Hot Takes on Women’s Health Fads: What’s Worth Your Time (and What’s Total Garbage) | 08 Sep 2025 | 00:22:56 | |
In part two of their “hot takes” series, Jake and Suzanne continue tackling the trends and truths shaping women’s health and fitness—this time diving into creatine, electrolytes, midlife weight gain, protein supplements, and the hype around anti-inflammatory diets. With Suzanne drawing on her own midlife experience and years of coaching women physicians, and Jake weighing in with no-nonsense, evidence-based coaching, they unpack what really matters (and what doesn’t) when it comes to strength, energy, and sustainable health. Expect myth-busting, validation of your lived experiences, and practical strategies you can put into action—without wasting money or falling for fads. -- The Fit Physician Quiz: Click Below To Get Your Personalized Fit Physician Formula | |||
| Ep. 57: Pt: 1 - Hot Takes on Women’s Health Fads: What’s Worth Your Time (and What’s Total Garbage) | 01 Sep 2025 | 00:35:14 | |
In this candid episode of The Fit Physician Podcast, Jake and Suzanne dive into their “hot takes” on some of the most buzzworthy trends in women’s health—from so-called hormone-balancing diets, to collagen supplements, Pilates, menopause hormone therapy, weighted vests, and the endless debate of high vs. low rep training. With Suzanne reflecting on her own transition into empty-nest life and both hosts cutting through social media noise, you’ll hear honest, evidence-based perspectives mixed with personal experience. If you’ve ever felt confused by conflicting advice online, this conversation will give you clarity, confidence, and a few laughs along the way. -- The Fit Physician Quiz: Click Below To Get Your Personalized Fit Physician Formula | |||
| Ep. 56: Fat Loss Made Simple | 25 Aug 2025 | 00:39:22 | |
In this special episode of The Fit Physician Podcast, we’re sharing the recording of our popular workshop, Fat Loss Made Simple—designed specifically for busy women physicians. With so much misinformation and fad dieting in the fitness industry, fat loss can feel overwhelming and impossible to sustain alongside the demands of medicine, motherhood, and life. In this workshop, Coach Jake and Coach Corina Sims break down the Fit Physician Formula, revealing four key secrets that make fat loss simple, sustainable, and effective—without extreme restrictions, endless cardio, or obsessing over the scale. You’ll hear real physician success stories, mindset strategies, and practical tools to help you regain control, build confidence, and feel strong again—proving that lasting transformation is possible, even with the busiest schedule. -- | |||
| Ep. 55: Escaping the Busyness Trap: How Physicians Can Reclaim Time & Energy | 18 Aug 2025 | 00:57:01 | |
In this episode of The Fit Physician Podcast, we’re joined by Dr. Sarah and Dr. Alicia from Revive Physicians to tackle a challenge nearly every busy woman in medicine faces: the constant feeling of overload. We go beyond the usual “time management tips” to uncover why the real problem isn’t your calendar—it’s the demands that keep outstripping your capacity. Together, we dive into how traditional productivity strategies can backfire, why burnout is so common in female physicians, and how to shift from measuring your worth by busyness to creating space for what truly matters. You’ll hear practical, physician-specific strategies for setting values-aligned priorities, reducing cognitive load at work and at home, and protecting time for self-care without guilt. From tangible tools like the “priorities gap” exercise to mindset shifts that help you let go of the need to “do it all,” this conversation will help you design a life that supports both your career and your well-being. Whether you’re teetering on the edge of burnout or simply want more breathing room in your days, you’ll walk away with actionable steps to reclaim your time, energy, and joy in medicine. -- Resources: Website: www.revivephysicians.com Retreat: https://www.revivephysicians.com/2025 10% off with code FITPHYSICIAN Empowered Time Workshop Series: https://www.revivephysicians.com/empoweredtime (10% off with code FITPHYSICIAN) Podcast: https://www.revivephysicians.com/podcasts/the-revive-physicians-podcast Values Worksheet: https://www.revivephysicians.com/values | |||
| Ep. 54: Bone Density, Fat Loss & Weighted Vests—What the Evidence Really Says | 11 Aug 2025 | 00:22:31 | |
Are weighted vests the next must-have fitness tool—or just another overhyped trend? In this episode of The Fit Physician Podcast, Jake and Dr. Suzanne Rutherford tackle the growing buzz around weighted vests, especially in the women physician community. With social media flooded with influencers promoting their benefits for bone health, fat loss, and strength, Suzanne dives into the science to separate fact from fiction. They unpack what the evidence actually says about their effectiveness—particularly for midlife women navigating menopause and beyond—and why many of the claims being made don’t hold up under scrutiny. Suzanne shares her personal experience with the vest, the potential risks to watch out for, and when—if ever—it makes sense to include in your routine. You’ll also learn why resistance training remains the gold standard for bone density and fat loss, and how to focus on sustainable strategies that truly move the needle for long-term health and confidence. Studies referenced: PMID 22338922 PMID10995045 PMID 946-743 PMID17724395 PMID 30540267 PLID30095153 -- 💜 Click Here To Learn More About The Fit Physician | |||
| Ep. 53: Life, Death, and the Perspective Shift I Gained Through Being A MAID Provider | 04 Aug 2025 | 00:17:28 | |
In this deeply personal episode of The Fit Physician Podcast, Suzanne shares the unexpected lessons she's learned through her work as a Medical Assistance in Dying (MAID) provider—and how they’ve forever changed the way she lives, coaches, and prioritizes what truly matters. From powerful bedside moments to reflections on what patients value most at the end of life, this conversation is a wake-up call for every busy woman physician who’s been caught in the cycle of chasing numbers on the scale or living on autopilot. Join Suzanne as she reveals why strength, presence, and meaningful connections—not perfection—are what truly define a life well lived. -- Connect With Us: 💪 Join our free Fit Physician Kickstart Group | |||
| Ep. 52: Nutrition Tracking Without the Guilt: Finding Food Freedom as a Woman Physician | 07 Jul 2025 | 00:54:05 | |
Is tracking your food healthy… or harmful? Restrictive… or freeing? In this candid, no-BS episode, Dr. Suzanne and Jake get real about nutrition tracking: where it goes wrong, how to do it right, and why it can actually quiet the food noise rather than make it louder. They break down: Why most tracking apps set you up for failure How diet culture ruined our relationship with food (and how to undo it) What “food literacy” actually means — and how it leads to freedom When tracking is a helpful tool vs. when it becomes toxic How to talk to your kids about food without passing down guilt or fear Real stories of physician clients who went from food-obsessed to food-free Whether you’re tracking now, curious about trying it, or totally turned off by the idea — this episode will help you reframe nutrition in a way that’s flexible, empowering, and sustainable. Your nutrition doesn't need more rules. It needs a strategy that fits your life. -- Connect With Us: 💪 Join our free Fit Physician Kickstart Group | |||
| Ep. 51: Science Snack #6: Menopause, Muscle, and How To Manage Changes | 24 Jun 2025 | 00:21:13 | |
In this bite-sized episode of The Fit Physician Podcast, Suzanne dives deep into the science behind body composition changes during menopause. Referencing key research like the SWAN study, she breaks down what really happens to muscle and fat mass during the menopause transition—and more importantly, what you can do about it. Whether you're in your 30s, 40s, 50s or beyond, this episode will help you understand why muscle loss and fat gain might be happening, and how to feel strong, confident, and in control—at any age. 💪 -- Connect With Us: 💪 Join our free Fit Physician Kickstart Group | |||
| Ep. 50: The Secrets To Building A Kick Ass Fitness Routine For Busy Women Physicians | 16 Jun 2025 | 00:29:35 | |
In this episode of The Fit Physician Podcast, Coach Jake shares his 20+ years experience for building an effective strength training program for busy women doctors. From mindset shifts like moving beyond all-or-nothing thinking to understanding the difference between exercising and training, you'll learn what it really takes to see long-term results. He also covers the core questions to ask when building your plan, how to choose exercises and rep ranges, and how to fit it all into a packed schedule. Whether you're just starting out or ready to optimize, this episode is your guide to building a sustainable routine that delivers real transformation. -- Connect With Us: 💪 Join our free Fit Physician Kickstart Group | |||
| Ep. 49: Longevity & Running with Coach Tristan Simmonds, BHk | 09 Jun 2025 | 00:58:04 | |
In this episode of The Fit Physician Podcast, we dive into all things running with Fit Physicianc Coach Tristan. From overcoming running injuries to balancing strength training and running, we tackle common misconceptions, injury prevention, and smart strategies for how to become a faster runner without injuring yourself. Tune in and discover how to build longevity and confidence in your running journey! -- Connect With Us: 💪 Join our free Fit Physician Kickstart Group | |||
| Ep. 48: Physician-Tested Fitness Hacks: What Real Women Doctors Do to Stay Consistent | 02 Jun 2025 | 00:38:18 | |
No one expected than when becoming a doctor, it would be so hard to prioritize your own health. If you relate, this episode of The Fit Physician Podcast is for you. We’re sharing real-life consistency hacks from busy women doctors who found a way to make fitness stick—despite demanding work, family life, and unpredictable schedules. From weekly workout planning to early mornings, split sessions, and kid-friendly training time, you’ll hear what actually works in real life—not theory. If you’ve been feeling stuck or struggling to stay on track, this episode is packed with practical tips to help you build momentum without chasing perfection. These are habits that real physician moms use to feel strong, confident, and back in control of their health. 💜 -- Connect With Us: 💪 Join our free Fit Physician Kickstart Group | |||
| Ep. 47: Flexing Your Happiness Muscle with Dr. Gillian Mandich | 26 May 2025 | 01:04:22 | |
Is happiness something you’re born with—or something you can build? In this uplifting episode of The Fit Physician Podcast, we’re joined by Dr. Jillian Mandich, PhD in Health Science, TEDx speaker, and founder of the International Happiness Institute of Health Science Research. Dr. Mandich dives into the science of happiness—what it actually is, how to measure it, and the fascinating ways it impacts your health, longevity, and daily wellbeing. From micro-moments of joy to redefining self-care as selfless (not selfish), this conversation is packed with powerful mindset shifts for busy women in medicine. Whether you’re navigating burnout, juggling family and career, or simply wondering how to feel more like yourself again, this episode offers research-backed tools for cultivating happiness in a sustainable, practical way. You'll learn how gratitude, emotional granularity, and even your social connections can act as "reps" to strengthen your happiness muscle. -- Connect With Us: 💪 Join our free Fit Physician Kickstart Group | |||
| Ep. 46: Upgrade Yourself: Living by Your Values, Not Your Resume with Dr. Marie Claire Bourque Part 2 | 19 May 2025 | 00:42:19 | |
In Part 2 of Upgrade Yourself: Living by Your Values, Not Your Résumé, Dr. Marie Claire Bourque returns for a follow-up conversation that dives even deeper into identity, self-compassion, and the hidden belief systems that keep so many women physicians stuck. Together with hosts Jake and Suzanne, she explores how our roles as caregivers, achievers, and professionals often conflict with our core values—and what it takes to finally realign our lives around what truly matters. From breaking free of outdated identity labels to recognizing the emotional operating systems that silently run our decisions, this episode is an eye-opening journey into what it means to truly own your life. You’ll hear real-life reflections on letting go of long-held medical roles, the guilt that comes with change, and how embracing self-compassion can unlock lasting transformation. Dr. Bourque also shares tangible tools you can use to uncover your values, reframe your internal dialogue, and take small, meaningful steps toward a more aligned, fulfilling life—without waiting for a crisis to wake you up. Whether you’re in the thick of career transition, burnout, or just feeling disconnected from your “why,” this conversation will inspire you to reflect, recalibrate, and take radical ownership of your next chapter. -- Connect With Us: 💪 Join our free Fit Physician Kickstart Group | |||
| Ep. 45: Upgrade Yourself: Living by Your Values, Not Your Resume with Dr. Marie Claire Bourque Part 1 | 12 May 2025 | 00:35:56 | |
Perfection. Achievement. People-pleasing. Sound familiar? In this powerful episode of The Fit Physician Podcast, we sit down with Dr. Marie Claire Bourque—psychiatrist, mental performance coach, and consultant to professional athletes—for a raw and personal conversation about what happens when high-performing women lose themselves in the pursuit of “doing it all.” MC shares her journey from the outside-looking-in success story to a breaking point moment that forced her to rethink everything—including the way she was living, working, and defining her worth. If you’ve ever felt the weight of being everything to everyone and wondered, “What about me?” — this episode is your invitation to pause, reflect, and reimagine what it means to live a life that’s truly yours. -- Connect With Us: 💪 Download Our Thriving Through Menopause Guide | |||
| Ep. 44: Science vs. Social Media: What the Evidence Actually Says About Muscle, Nutrition & Aging in Women | 06 May 2025 | 00:56:33 | |
Is lifting heavy the only way to build muscle after 40? Does your menstrual cycle really need to dictate your workouts? And is fasting actually harming your hormones? In this powerhouse episode, we sit down with Dr. Lauren Colenso-Semple, PhD—muscle physiology researcher and women's health expert—to set the record straight on some of the most common (and confusing) fitness myths shared on social media today. From the real impact of estrogen on muscle adaptation to the truth about protein timing, cycle syncing, and Pilates vs. progressive overload—this conversation is a deep dive into what the science actually supports when it comes to strength training and aging well. Whether you're navigating perimenopause or just trying to cut through the chaos of social media advice, Dr. Colenso-Semple brings clarity, confidence, and evidence-based recommendations that empower you to take charge of your fitness with simplicity and confidence. This episode will cut through the noise and guide you in how to train & eat to become strong, capable, and confident—at every age, in every phase. -- IN THIS EPISODE: 00:00 Introduction to the Fit Physician Podcast 00:52 Dr. Lauren Colenso Semple's Background and Expertise 05:01 Empowering Women Through Evidence-Based Fitness 06:51 Debunking Myths: Heavy Weights vs. Muscle Growth 14:35 The Role of Hormones in Muscle Maintenance 16:22 Pilates and Its Effectiveness for Muscle Growth 20:28 The Importance of Force Production in Strength Training 25:30 Flexibility in Resistance Training: Finding What Works 27:54 Protein Timing and Nutrition for Women Physicians 28:08 Understanding Protein Timing and Nutrition 31:22 Debunking Myths Around Fasting and Menopause 39:27 The Impact of the Menstrual Cycle on Training 46:00 Core Foundations of Nutrition and Exercise 50:36 Future Directions in Women's Health Research -- Connect With Us: 💪 Download Our Thriving Through Menopause Guide | |||
| Ep. 43: Media, Misinformation, Menopause Pt. 2: Living Stronger, Longer, and Fearlessly with special guest Melissa Grelo | 28 Apr 2025 | 00:43:10 | |
In Part 2 of this thought-provoking conversation, Melissa Grelo returns to explore why aging powerfully isn’t just a personal choice—it’s a cultural rebellion. We dive into comparison culture, the patriarchy’s influence on women’s self-worth, and how society has conditioned generations of women to shrink themselves—physically, emotionally, and vocally. Melissa and Suzanne share raw reflections on raising strong daughters, rejecting the pressure to age “gracefully,” and instead embracing strength, visibility, and confidence at every age. From the harmful messaging of “there can only be one” to the overhyped menopause supplement industry and the new wave of hormone therapy discourse—nothing is off-limits. We also tackle strength training myths, the rise of women reclaiming space in the gym, and the critical mindset shift from body as ornament to body as instrument. This episode is a rallying cry to stop shrinking and start shouting—for ourselves, our daughters, and the generations to come. -- Connect With Us: 💪 Download Our Thriving Through Menopause Guide | |||
| Ep. 42: Media, Misinformation, and Menopause: How To Live Stronger, Longer, And Fearlessly with Melissa Grelo | 21 Apr 2025 | 00:33:34 | |
In this inspiring two-part conversation, we sit down with entrepreneur, mother, and fearless leader in conversations that matter Melissa Grelo to dive deep into the truth about women’s health, aging powerfully, and navigating today’s confusing wellness world. In Part 1, Melissa shares her personal journey through perimenopause, the major shifts she’s made to her fitness, nutrition, and mindset, and how she cuts through the noise of misinformation in the media. We also explore the importance of critical thinking, how to raise strong daughters in today’s climate, and why intention is the secret weapon for thriving through midlife. This episode is packed with real talk, powerful insights, and a reminder that the best chapters are still ahead. Stay tuned for Part 2 dropping next Monday — it gets even spicier! -- Connect With Us: 💪 Download Our Thriving Through Menopause Guide | |||
| Ep. 41: Fear-Mongering And The Fitness Circus: Our Biggest Pet Peeves In The Wild World Of Social Media | 14 Apr 2025 | 00:40:28 | |
Tired of being bombarded by flat abs, fake nutrition advice, and fear-mongering in your feed? Same. In this no-holds-barred episode, Suzanne and Jake unload their biggest pet peeves about the wild world of social media — from body checking influencers and “What I Eat in a Day” nonsense, to circus-style workouts and fraudulent fitness fakes selling hormone-balancing diets to menopausal women. We’re calling out the BS, breaking down what actually matters for your health, and reminding you why real, evidence-based coaching rooted in empowerment (not fear or comparison) is what women need now more than ever. If you’ve ever scrolled Instagram and thought, “Is it just me, or is this all kind of ridiculous?” — this episode is your therapy session. -- Connect With Us: 💪 Download Our Thriving Through Menopause Guide | |||
| Ep. 40: Better Nutrition, Less Time: A Guide for Physicians | 31 Mar 2025 | 00:26:56 | |
In this episode of The Fit Physician podcast, Dr. Suzanne Rutherford discusses the importance of optimizing nutrition counselling within the constraints of a 15-minute patient appointment. She emphasizes the value of addressing nutrition in patient care, strategies for effective counselling, and the significance of focusing on key nutritional components like protein and fibre. Dr. Rutherford encourages physicians to engage with their patients about their nutritional goals and to provide actionable advice that can lead to improved health outcomes. Here are the worksheets Suzanne mentioned in this episode: Protein Cheat Sheet - https://files.captivate.fm/library/af7a2399-35c1-47db-b4f9-7873a5a74179/Protein-Cheat-Sheet.pdf Fiber Cheat Sheet - https://files.captivate.fm/library/08805531-7ff8-4bf6-96f8-a4a950979320/Fibre-Cheat-sheet.pdf -- Connect With Us: | |||
| Ep. 39: 5 Game-Changing Strength Principles: To Skyrocket Your Strength, Prevent Injury, Boost Confidence, And Thrive In Your Health | 24 Mar 2025 | 00:25:41 | |
In this episode of the Fit Physician Podcast, Jake Wright aka. The Fit Physician Coach, discusses five game-changing strength principles aimed at empowering women physicians to become their strongest and create a fast track toward their fitness goals. He shares insights from his extensive experience in personal training, particularly focusing on the unique challenges faced by busy women doctors. The conversation covers the importance of understanding tissue tolerance, muscle fiber types, and the significance of glute training, while also emphasizing the ability to train around injuries. The episode concludes with actionable tips for listeners to apply these principles in their own strength training journeys. -- Connect With Us: | |||
| Ep. 38: Breaking Free from All or Nothing: The Key To Feeling Strong, Fit, and In Control | 17 Mar 2025 | 00:39:20 | |
In this episode of the Fit Physician Podcast, the hosts discuss the pervasive all or none mentality that often hinders physicians in their fitness and nutrition journeys. They share real-life examples of fellow physicians overcoming self-sabotage, strategies for maintaining routines during disruptions, and the importance of mindset shifts. The conversation emphasizes building sustainable habits, celebrating small wins, and finding solutions around obstacles. The hosts encourage listeners to reframe negative thoughts and seek community support for lasting success in their health and wellness journeys. -- Connect With Us: | |||
| Ep. 37: Fasting, Muscle & Strength: Navigating Ramadan Without Losing Progress | 10 Mar 2025 | 00:20:52 | |
In this episode of the Fit Physician Podcast, hosts Jake Wright and Dr. Suzanne Rutherford discuss the impact of fasting during Ramadan on women's health, particularly focusing on nutrition, muscle preservation, and strength training. They address common concerns among women doctors about maintaining fitness and body composition during this month of fasting. The conversation emphasizes the importance of protein intake, hydration, and personalized nutrition strategies to support women in their fitness journeys while respecting cultural practices. The hosts encourage listeners to adopt a positive mindset and reassure them that temporary changes during Ramadan will not derail their long-term health goals. -- Connect With Us: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 36: Science Snack #5- How Daily Step Count Impacts Health | 03 Mar 2025 | 00:16:38 | |
In this episode of the Fit Physician Podcast, hosts Jake Wright and Dr. Suzanne Rutherford discuss the findings of a recent meta-analysis on daily step counts and their association with all-cause and cardiovascular mortality. They break down the optimal number of steps for health benefits, debunk the myth of the 10,000-step goal, and provide practical tips for increasing daily activity. The conversation also addresses the limitations of the study and emphasizes the importance of small, sustainable changes in physical activity for overall health improvement. IN THIS EPISODE: 00:00 Introduction to the Fit Physician Podcast 00:51 Understanding the Meta-Analysis on Step Count 05:05 Key Findings on Step Count and Mortality 09:41 Practical Applications for Increasing Step Count 13:00 Limitations of the Study and Conclusion CONNECT WITH US: | |||
| Ep. 35: Menopause: What We Wish We Knew Sooner- Upgrades for Strength, Vitality, & Longevity | 24 Feb 2025 | 00:50:45 | |
Menopause isn’t a dead end—it’s a transition, and how you navigate it can make all the difference. In this episode, Dr. Suzanne and Dr. Corina get real about the biggest nutrition, fitness, lifestyle, and mindset shifts they've made as they move through perimenopause and postmenopause. From increasing protein and lifting heavy to prioritizing sleep and reducing stress, they break down the science-backed strategies that have helped them feel stronger, healthier, and more empowered than ever. They also dive into hormone therapy, alcohol, bone health, and why mindset shifts are the real game-changer. If you’re wondering what actually works for longevity, strength, and vitality in midlife, this conversation is packed with actionable takeaways. Plus, why joy should be your top priority in this next phase of life. -- Connect With Us: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 34: Finding Calm & Clarity Despite The Chaos with Becca Lira | 17 Feb 2025 | 00:31:11 | |
In this episode of The Fit Physician Podcast, we sit down with Becca Lira, a guided meditation facilitator and founder of Mornings with Becca, an online meditation and journaling community exclusively for women. Becca shares her deeply personal story of finding meditation during one of the most challenging periods of her life and how it became a transformative tool for healing and growth. Together, we explore how meditation, journaling, and intentional pauses can help busy women physicians step off the hamster wheel of overwhelm and reconnect with their inner calm and clarity. Whether you’re skeptical of mindfulness practices or looking for practical tools to incorporate into your chaotic life, this episode is packed with insights and actionable takeaways. Connect With Us: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 33: Breaking Through Generational Diet Culture: How Sarah Reclaimed Strength & Body Confidence | 10 Feb 2025 | 00:39:32 | |
For years, Dr. Sarah Gwazdacz battled food noise, body image struggles, and the pressure to "fix" herself. Today, she’s rewriting the script—ditching diet culture, building strength, and finally feeling in control of her physical and mental health. In this episode, we uncover how early body image messages shape your mindset—and how to rewrite them for good. You’ll learn the exact steps to break free from restrictive dieting, silence food noise, and finally make peace with food. Plus, we dive into the game-changing mindset shifts that help busy women physicians build real strength, lasting confidence, and sustainable health. If you're ready to ditch guilt and take back control, this episode is for you. -- Ready to start your own journey toward food freedom, body confidence, and strength? Click below to register for our free upcoming workshop: 👉 https://go.thefitphysician.com/fitphysicianworkshop __ Connect With Us: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 32: Science Snack #4: Insufficient Sleep Undermines Dietary Efforts | 03 Feb 2025 | 00:15:11 | |
Struggling with fat loss despite doing everything “right”? Your sleep might be the missing piece. In this Science Snack episode, Dr. Suzanne Rutherford breaks down a fascinating study on how sleep deprivation can sabotage fat loss—even in a calorie deficit. Conducted in a controlled metabolic ward, this study found that participants who slept just 5.5 hours per night lost 55% less fat than those who got 8.5 hours—despite identical diets and activity levels. We’ll unpack the science behind why sleep plays a critical role in body composition, hunger hormones, and cravings. Plus, Dr. Suzanne shares real-life strategies for busy women physicians to optimize sleep—even with unpredictable schedules. Study: https://pubmed.ncbi.nlm.nih.gov/20921542/ -- In This Episode: 00:00 Introduction to the Fit Physician Podcast 00:51 The Importance of Sleep in Body Composition 09:11 Practical Sleep Optimization Strategies 13:11 Conclusion and Future Discussions on Sleep -- Learn more about our free workshop on how to build strength & confidence without overwhelm 👉 https://go.thefitphysician.com/fitphysicianworkshop -- Connect With Us: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 31: Breaking Up With The Scale: Ditch the Numbers, Embrace Confidence | 27 Jan 2025 | 00:35:58 | |
For decades, many women have been conditioned to believe that their worth, health, and progress are tied to a single number on the scale. But what if that number is holding you back more than helping you? In this episode, Fit Physician coaches Dr. Suzanne Rutherford and Dr. Corina Sims have a raw, real, and eye-opening conversation about breaking up with the scale in 2025. They share their personal journeys with weight obsession, the emotional impact of scale trauma, and how they finally let go of its hold. Whether you’ve struggled with scale anxiety or just want a fresh perspective on your health, this episode will leave you empowered to redefine success—beyond the numbers. -- Join our free workshop on how to build strength & confidence without overwhelm 👉 https://go.thefitphysician.com/fitphysicianworkshop -- Connect With Us: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 30: Making Fitness a Lifestyle, Not a Chore | 20 Jan 2025 | 00:41:43 | |
In this special New Year’s edition of The Fit Physician Podcast, Jake and Dr. Suzanne dive into some of the most common struggles women physicians face when it comes to fitness, nutrition, and mindset. They tackle post-holiday regret, how to rebuild consistency after time off, and why so many high-achievers struggle to see lasting results. Listen in as they break down: - How to shift your mindset and move past post-holiday guilt - A simple, step-by-step approach to getting back on track - Why perfectionism keeps you stuck—and how to finally break free If you’re tired of feeling like fitness is another task on your to-do list, this episode will show you how to make it a seamless part of your lifestyle—without the stress, guilt, or all-or-nothing thinking. -- Connect With Us: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 29: Defying The Odds: Dr. Corina Sims journey through medicine, menopause, and more | 13 Jan 2025 | 00:38:33 | |
This episode of the Fit Physician Podcast Dr. Corina Sims, a physician, life coach, and menopause specialist who recently joined The Fit Physician team shares her inspiring backstory of overcoming a challenging childhood and forging a path to medical school. Dr. Sims also discusses her personal transformation during perimenopause and menopause, shedding light on the physical and emotional challenges she faced, including sleep disruptions, weight gain, and hormonal shifts and shares her lived experience and professional expertise to help other women navigate similar struggles. This episode highlights the unique blend of evidence-based strategies, mindset coaching, and inspiration for any physician looking to optimize their own career in medicine or journey through with health & fitness. -- Connect With Us: | |||
| Ep. 28: Roadmap To Make 2025 Your Fittest Year Yet | 30 Dec 2024 | 00:40:23 | |
In this special episode of The Fit Physician Podcast, Head Coach Jake Wright guides you through an interactive workshop designed to help you map out your personal health and fitness goals for 2025. If you're ready to make this your strongest, most confident year yet, this episode is for you. What’s Inside: - A step-by-step breakdown of the Fit Physician Formula focusing on fitness, nutrition, and mindset. - A downloadable workbook (check the episode description for the link!) to help you build your personalized roadmap. - Real-life success stories of busy women physicians who transformed their health – from overcoming injuries to doubling their strength in just a matter of weeks. - Actionable tips to improve strength, cardiovascular health, nutrition planning, and mindset. Click here to download the worksheet In This Episode:
Connect With Us: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 27: Gym-Timidation: How to Conquer Fear and Embrace Strength | 16 Dec 2024 | 00:45:12 | |
In this episode of the Fit Physician podcast, Jake and Dr. Suzanne Rutherford discuss the common issue of gym intimidation, sharing personal stories and experiences that highlight the challenges many face when entering a gym environment. They emphasize the importance of overcoming fears, the humorous side of gym experiences, and the value of finding inspiration in others at the gym. The conversation also touches on navigating gym etiquette and the impact of personal trainers on one's confidence. Ultimately, they encourage listeners to embrace the learning process in fitness and to recognize that everyone is on their own journey. IN THIS EPISODE: 00:00-Overcoming Gym Intimidation 05:21-Personal Stories of Gym Experiences 11:18-Navigating Gym Etiquette and Personal Trainers 21:13-Embracing the Learning Process in Fitness 26:50-Building Confidence in New Environments 33:06-Practical Tips for Gym Success 40:39-Creating a Supportive Environment -- Connect With Us: | |||
| Ep. 26: Part 2: Creatine: Hype Or Hoax? | 02 Dec 2024 | 00:31:39 | |
In part 2, we further explore the science behind creatine supplementation, breaking down its benefits for brain health, muscle growth, body composition, and more. We tackle common misconceptions—like fears of weight gain—and highlight its potential for improving cognition under stress, supporting mood disorders, and even aiding perimenopausal and pregnant women. Whether you’re looking to optimize strength, energy, or aging gracefully, this episode gives you the facts you need to decide if creatine is right for you. You’ll also learn practical tips, like how to choose the right type (hint: stick with creatine monohydrate), ideal dosages, and when supplementation may not be necessary. IN THIS EPISODE: 00:00 Introduction to Creatine: Hype or Hope? 01:08 Creatine and Mental Health: A Deeper Look 03:59 Creatine's Role in Body Composition 06:50 Creatine and Pregnancy: Benefits and Considerations 09:59 Safety and Side Effects of Creatine 13:03 Creatine for Women: Special Considerations 15:55 Practical Tips for Creatine Supplementation 19:13 Natural Sources of Creatine 22:06 Final Thoughts on Creatine Supplementation Connect With Us: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 25: Part 1: Creatine: Hype Or Hoax? | 25 Nov 2024 | 00:32:14 | |
In this high anticipated episode of The Fit Physician Podcast, Suzanne and Jake tackle one of the most researched supplements in the health and fitness world—creatine. Suzanne breaks down the science behind its benefits, who it’s for, and why it’s not just for “gym bros.” Jake adds humor with a personal story about his early supplement mishaps. You’ll learn how creatine supports muscle growth, cognition (especially for sleep-deprived brains), and even bone health. Plus, why it’s only effective when built on a foundation of solid nutrition and strength training. IN THIS EPISODE: 00:00 Introduction to the Fit Physician Podcast 00:52 The Exploding Supplement Industry 04:39 Understanding Creatine: The Science Behind It 10:17 Creatine's Role in Energy Production 14:05 Individual Responses to Creatine 16:57 Debunking Myths: Creatine and Bulking 19:39 Creatine's Benefits Across Age Groups 22:24 Hyper Hoax: Creatine's Impact on Bone Health 26:13 Cognition and Creatine: Hype or Hope? 29:30 Conclusion and Future Topics CONNECT WITH US: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 24: Science Snack #3: What Really Works for Long-Term Fat Loss | 11 Nov 2024 | 00:17:18 | |
In this episode, Jake and Suzanne review the International Society of Sports Nutrition's position stand on diets and body composition. They discuss the organization's background and the purpose of a position stand. The key takeaway from the paper is that there is no one-size-fits-all approach to fat loss. The most important factors are being in a calorie deficit, consuming adequate protein, and finding a sustainable way of eating. The paper also emphasizes the importance of slow and steady fat loss and discourages extreme calorie restrictions. Overall, the position stand provides evidence-based information to help individuals make informed decisions about their diets. | |||
| Ep. 23: Grief, Grit, and Gains: Dr. Deb's Transformation Story | 29 Oct 2024 | 00:34:47 | |
In this episode of the Fit Physician Podcast, Dr. Deb Marshall shares her inspiring journey from aspiring physician to hospitalist in palliative care. She discusses her early struggles with self-doubt, body image issues, and the impact of diet culture on her life. After facing the unexpected loss of her father, Deb found strength through fitness and community, leading to a transformative journey that reshaped her approach to health and well-being. She emphasizes the importance of self-care, resilience, and the power of believing in oneself. IN THIS EPISODE: 00:00-The Journey to Becoming a Physician 10:08-Overcoming Body Image Issues and Diet Culture 18:12-Navigating Grief and Finding Strength 27:13-Transformative Fitness Journey and Self-Discovery Connect With Us: | |||
| Ep. 22: High Fiber, High Impact: Gut Health, Longevity, and More | 14 Oct 2024 | 00:38:19 | |
In this episode, Jake and Dr. Suzanne Rutherford discuss the importance of dietary fiber and provide tips on how to increase fiber intake. They cover topics such as the definition of fiber, the role of fiber in optimizing health and longevity, the difference between soluble and insoluble fiber, the recommended daily intake of fiber, and practical ways to incorporate fiber-rich foods into the diet. They also address the question of whether a plant-based diet is necessary to meet fiber requirements. Connect With Us: 💪 Join the FREE Fit Physician Kickstart Community | |||
| Ep. 21: Science Snack #2 – The Evidence Behind Dietary Fiber and Longevity | 07 Oct 2024 | 00:19:29 | |
In this episode of The Fit Physician Podcast, Jake and Dr. Suzanne Rutherford dive deep into the benefits of dietary fiber, exploring its role in reducing the risk of all-cause, cardiovascular, and cancer mortality. Building on the success of the first Science Snack about estrogen replacement therapy, this second edition looks at a systematic review and meta-analysis published in 2023 that compiles data from 32 studies involving over 2.5 million participants globally. Dr. Rutherford discusses the immense benefits of increasing fiber intake and explains how fiber might just be the strongest lever you can pull for longevity and disease prevention. She breaks down the types of studies included in the analysis, defines key terms like relative risk reduction, and emphasizes that even small increases in fiber intake can yield significant health benefits. Connect With Us: | |||
| Ep. 20: The Menopause Blueprint Pt. 2: Optimizing Health and Hormones with Dr. Nathalie Gamache | 23 Sep 2024 | 01:15:46 | |
In part 2 of this series, Dr. Gamache talks all things hormone replacement therapy. She explains that testosterone therapy can improve libido, brain fog, energy levels, and muscle mass. Additionally, she discusses the role of estrogen replacement therapy in perimenopause and menopause, emphasizing the importance of starting hormone therapy within the first 10 years of the last period to prevent chronic diseases. In this conversation, Dr. Nathalie Gamache discusses the importance of understanding and managing perimenopause and menopause to live our best lives. She emphasizes the need for individualized treatment plans and the role of hormone replacement therapy. Dr. Gamache also highlights the impact of lifestyle factors such as exercise, nutrition, and sleep on menopausal symptoms. GUEST BIO: Dr. Nathalie Gamache is a highly accomplished gynecologist with a strong background in menopause and hormone therapy. She started her career as a biology teacher that fostered her love of human biology and passion for teaching. In typical Nathalie fashion, her dreams didn't stop there and she later pursued an education in medicine. She completed a fellowship in menopause in 2005 and worked as a clinician and surgeon at The Ottawa Hospital until 2012. Dr. Gamache specializes in areas such as menopause, hormone therapy, sexuality, premenstrual syndrome, premature ovarian insufficiency, and cancer survivorship. Connect With Us: | |||
| Ep. 19: The Menopause Blueprint Pt. 1: Optimizing Health and Hormones with Dr. Nathalie Gamache | 16 Sep 2024 | 00:57:28 | |
In this highly anticipated episode, we sit down with none-other-than Dr. Nathalie Gamache, a leading expert and innovator in menopause treatment. During the discussion, she breaks down the hormonal changes that occur during perimenopause and menopause. She explains how the onset of symptoms such as heavy and irregular periods, mood swings, anxiety, and sleep disturbances, to name a few, occurs. In part one of this two-part series, Dr. Gamache gives us a firsthand view of what it’s like to be one of her patients and talks about the importance of optimizing overall health and what factors to consider prior to hormone replacement therapy. GUEST BIO: Dr. Nathalie Gamache is a highly accomplished gynecologist with a strong background in menopause and hormone therapy. She started her career as a biology teacher that fostered her love of human biology and passion for teaching. In typical Nathalie fashion, her dreams didn't stop there and she later pursued an education in medicine. She completed a fellowship in menopause in 2005 and worked as a clinician and surgeon at The Ottawa Hospital until 2012. Dr. Gamache specializes in areas such as menopause, hormone therapy, sexuality, premenstrual syndrome, premature ovarian insufficiency, and cancer survivorship. Connect With Us: | |||
| Ep. 18: Science Snack Pt.1 - Does Transdermal Estrogen Help Women In Early Menopause Build Muscle? | 02 Sep 2024 | 00:17:34 | |
In this episode, Jake and Suzanne introduce a new segment called Science Snacks where they review research articles related to fitness and nutrition. They start by discussing a study on transdermal estrogen therapy and its effects on muscle mass in early menopausal women. The study found that women who received estrogen replacement therapy showed significant improvements in muscle size compared to the placebo group. However, there was no significant difference in strength between the two groups. Suzanne highlights the importance of understanding how estrogen affects muscle and encourages women to have conversations with their healthcare providers about hormone therapy. IN THIS EPISODE: 00:00-Introduction to the Science Snack segment 01:20-Overview of the study on transdermal estrogen therapy 03:03-Anabolic resistance and the effects of estrogen loss in menopause 06:22-Details of the study design and training protocol 09:08-Findings of the study: Muscle size vs. strength 11:21-Discussion on study limitations and potential improvements 13:13-Takeaways and implications for menopausal women 15:28-Conclusion and invitation to future episodes on menopause Connect With Us: | |||
| Ep. 17: Healing and Growth: Dr. Hanley's Path to Nutritional Freedom & Strength | 19 Aug 2024 | 00:46:24 | |
Dr. Hanley shares her journey of getting back into fitness after having two children and overcoming disordered eating. She discusses her background in organized sports and the societal pressure to achieve a specific body type. She also talks about her introduction to nutrition and the emphasis on weight and appearance rather than fueling the body. Dr. Hanley highlights the common experience of disordered eating in childhood and the impact of societal norms. She credits therapy and becoming a mother as turning points in her relationship with food. She shares her journey of overcoming food and body image issues, finding sustainable habits, and prioritizing her health as a physician mom. Margaret's story serves as an inspiration for other physicians and moms who are looking to prioritize their health and feel better in their bodies. IN THIS EPISODE: 00:00-Introduction and Background 09:08-Unpacking Disordered Eating and Seeking Therapy 14:20-Joining the Fit Physician Program and Making Sustainable Changes 26:17-Finding Time for Workouts as a Busy Mom 38:50-The Impact of Nutrition and Fitness on Energy and Function 41:16-The Importance of Prioritizing Your Well-being CONNECT WITH US: | |||