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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
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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
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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
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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.
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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
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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.
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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.
Click here to view the study
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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.
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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.
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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
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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
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In this episode, Dr. Kathleen Martin Ginis, PhD discusses the challenges of sticking to an exercise routine. She explains that exercise is not a single behavior but a complex set of behaviors that require time, planning, and effort. She emphasizes that exercise is a lifelong commitment that needs to adapt to changes in lifestyle, seasons, and health. Dr. Ginis also highlights the importance of finding intrinsic reasons and values associated with exercise to sustain long-term adherence. She suggests strategies such as scheduling exercise in advance, setting specific times, and creating a plan to overcome barriers. The conversation also touches on the role of self-efficacy, the power of starting small, and the need for self-compassion during setbacks. The conversation explores the importance of external coaching, the power of comebacks, the role of self-efficacy, the impact of perceived benefits on motivation, the significance of strength training for body image, the value of positive self-talk, the effectiveness of scheduling, and the challenges of habit formation in exercise behavior.
IN THIS EPISODE:
00:00
Introduction
02:10
The Challenges of Sticking to an Exercise Routine
09:13
Scheduling and Prioritizing Exercise
16:43
Finding Intrinsic Motivation for Exercise
17:07
Building Self-Efficacy and Confidence in Exercise
20:29
Overcoming Obstacles and Maintaining Consistency
27:08
The Power of Perceived Benefits and Feelings of Improvement
36:28
Reflections on Changing Perspectives
41:22
Because You Are Worth It
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In this episode, Dr. Lauren Hamlin Douglas shares her inspiring fitness journey from "unathletic" to thriving physician. After having her daughter, she struggled to find time for fitness and experienced a low point during the pandemic. At the end of 2023 she decided enough was enough and decided to fully commit. She joined the Fit Physician program and in focusing on strength training and nutrition made significant progress. She increased her strength, improved her body composition, and gained a new perspective on her relationship with food.
IN THIS EPISODE:
00:00
Introduction and Background
02:03
Building Athleticism and Trying Different Sports
06:13
Transitioning from Residency to Family Life
08:08
Challenges During the Pandemic
10:33
Joining the Fit Physician Program
18:07
Progress in Strength Training
24:41
Shift in Perspective on Nutrition
28:29
Body Composition Changes and Functional Strength
33:10
Investing in Yourself and Prioritizing Health
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In this episode, Dr. Suzanne Rutherford answers questions related to fitness and nutrition. She discusses how her fitness and nutrition regime has changed as she's gotten older, emphasizing the importance of being intentional with exercise and focusing on long-term health and functionality. She also provides strategies for dealing with cravings, including not having any foods off-limits and using the 'surf the urge' technique. Dr. Rutherford shares the supplements she takes and explains the benefits of artificial sweeteners and the recommended daily amount of fiber. Lastly, she discusses the use of a scale for monitoring progress in fat loss and the importance of considering other progress indicators beyond weight.
IN THIS EPISODE:
00:00-Introduction and AMA Format01:21-The Importance of Intentional Exercise as We Age16:28-The Role of Supplements in Nutrition25:47-The Power of Fiber for Health29:52-Using the Scale as a Tool for Progress MonitoringCONNECT WITH US:
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Dr. Kaila Holtz, an Olympian and physiatrist, shares her journey from being an athlete to becoming a physician and finding work-life balance. She discusses the impact of her mother's cancer journey on her perspective and the importance of prioritizing self-care. Dr. Holtz emphasizes the need for connection, community, and having fun as essential elements of well-being. She encourages physicians to explore a higher level of consciousness and make choices that set them up for success. Dr. Holtz concludes by highlighting the importance of redefining success and supporting one another in the medical field.
IN THIS EPISODE
00:00-Introduction and Background01:21-Becoming an Olympian: Challenges and Expectations08:24-Transitioning to Medicine: From Athlete to Physician13:44-Prioritizing Self-Care: Combating Burnout23:23-Living with Consciousness: Making Conscious Choices30:1-Taking Action: You Are Worth It37:19-Conclusion and Call to ActionCONNECT WITH US
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In this episode, Jake is interviewed by Suzanne about his expertise in strength-based resistance training for women physicians. Jake shares his journey from training hockey players to exclusively training women, addressing misconceptions about strength training and discussing the foundations of his strength training programs. The conversation also explores the effectiveness of simple and efficient workout programs, the impact of strength training on everyday life, and the time constraints faced by busy women physicians. The conversation covers various aspects of strength training, including overcoming time limitations, fear of the unknown, injury prevention, training around existing injuries, starting at any age, and the impact of strength training on everyday life. It also highlights non-scale victories, the influence on future generations, and the importance of strength training for female physicians. The conversation emphasizes the worthiness of investing time in strength training and the positive impact it can have on one's life.
KEY TAKEAWAYS
Jake's transition from training hockey players to exclusively training women physicians highlights the impact of effective and efficient strength-based resistance training.The conversation addresses common misconceptions about strength training for women, emphasizing the importance of proper programming and nutrition.The effectiveness of simple and efficient workout programs, the impact of strength training on everyday life, and the time constraints faced by busy women physicians are key themes in the discussion. Strength training can be incorporated into a busy schedule by making small, consistent efforts.Overcoming fear of the unknown and seeking professional guidance is crucial for starting a strength training program.Training around existing injuries is possible and can lead to significant improvements in strength and mobility.Strength training is beneficial at any age and can have a positive impact on everyday life.Non-scale victories, such as increased mobility and confidence, are significant indicators of the impact of strength training.The influence of strength training on future generations and the importance of setting an example for younger individuals is noteworthy.Female physicians are worthy of investing time in strength training, as it can amplify their strength, both physically and mentally.IN THIS EPISODE:
00:00-The Journey to Strength: From Hockey Players to Women Physicians06:23-Simple and Effective: The Foundations of Strength Training Programs20:39-Time Constraints and Effective Training: Overcoming Barriers22:25-Empowering Time Management for Strength Training26:29-Overcoming Fear and Seeking Professional Guidance30:09-Training Around Injuries and Improving Strength34:09-Strength Training at Any Age and Its Impact40:42-Celebrating Non-Scale Victories and Influencing Future GenerationsCONNECT WITH US:
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Dr. Aisha Husain shares her inspiring journey as a family physician and her battle with a life-altering diagnosis. She discusses the challenges she faced in pursuing her dream of becoming a doctor and the importance of resilience and not giving up. Dr. Hussain also highlights the struggles physicians face in maintaining a health and fitness routine and the impact it has on mental health. She emphasizes the need to overcome guilt and set boundaries to prioritize self-care. Despite her diagnosis, Dr. Husain remains grateful and focused on maintaining her health and strength. She encourages other physicians to recognize their worth and the importance of their work.
KEY TAKEAWAYS
Resilience and determination are key in pursuing and achieving your dreams.Prioritizing self-care and maintaining a health and fitness routine is crucial for physicians' mental health.Overcoming guilt and setting boundaries are essential in balancing work and personal life.Gratitude and a shift in perspective can help navigate life-altering challenges.IN THIS EPISODE
00:00-Introduction and Pursuing the Dream of Becoming a Family Physician03:21-The Role of Health and Fitness in Overcoming Adversity13:55-Gratitude, Community, and RecoveryCONNECT WITH US:
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In this episode of the Fit Physician Podcast, Dr. Suzanne Rutherford and Jake Wright discuss the topic of weight loss. They address the stigma around weight loss and emphasize that it is okay for women to want to change their body composition. They explain the difference between weight loss and fat loss, highlighting the importance of preserving muscle mass. They debunk the idea of a one-size-fits-all diet and emphasize the need for a sustainable approach to nutrition. They discuss the key principles of fat loss, including being in a calorie deficit and consuming adequate protein. They also emphasize the importance of finding a nutrition plan that is sustainable and enjoyable. In this conversation, Jake Wright and Suzanne discuss the challenges of fat loss, the importance of preserving muscle mass, and the impact of menopause on body composition. They emphasize the need for sustainable approaches to fat loss and debunk the myth of inevitable weight regain. They also highlight the importance of strength training and adequate protein intake. The conversation concludes with a message of empowerment and self-worth.
KEY TAKEAWAYS
It is okay for women to want to change their body composition and pursue weight loss.The goal should be fat loss, not just weight loss, in order to preserve muscle mass.There is no one-size-fits-all diet for fat loss; the key is being in a calorie deficit and consuming adequate protein.Sustainable nutrition is crucial for long-term success in achieving and maintaining fat loss.A nutrition plan should be flexible and allow for enjoyment of food and social activities. Preserving muscle mass is key for fat loss, as muscles drive metabolism.As we eat in a calorie deficit, our non-exercise activity thermogenesis (NEAT) slows down, reducing the calories burned through unintentional movement.Weight regain after fat loss is common when the method used is not sustainable.Menopause can make fat loss more challenging and lead to changes in body composition, but it is still possible to achieve desired results.Adequate protein intake and strength training are crucial for preserving muscle mass and preventing muscle breakdown.Improving body composition should be accompanied by developing a healthy and balanced relationship with food.Every individual is worth the effort to achieve their desired body composition and overall health.IN THIS EPISODE
00:00 - Breaking the Stigma: It's Okay to Want to Change Your Body Composition07:22 - Understanding the Difference Between Weight Loss and Fat Loss09:47 - Debunking the Myth of a One-Size-Fits-All Diet13:05 - The Key Principles of Fat Loss: Calorie Deficit and Protein Intake24:02 - Preserving Muscle Mass for Fat Loss35:02 - The Impact of Menopause on Body Composition31:54 - Achieving Sustainable Fat Loss42:06 - Developing a Healthy Relationship with Food44:49 - You Are Worth It: Empowerment and Self-WorthCONNECT WITH US:
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Dr. Alene Toulany, an adolescent medicine specialist, shares her personal journey and experiences in prioritizing her health and fitness as a busy physician. She discusses her parents' immigration story and their impact on her desire to pursue higher education. Dr. Touleny also talks about her upbringing around food and the challenges of managing nutrition as a teenager. She highlights the importance of finding balance and not comparing oneself to others in the fitness journey. Additionally, she shares her research work in adolescent medicine and the importance of involving youth in research design and decision-making.
KEY TAKEAWAYS
Prioritizing personal health and fitness as a busy physician is essential.Finding balance and not comparing oneself to others is key in the fitness journey.Involving youth in research design and decision-making is important for shaping the future of adolescent medicine.Modeling a healthy relationship with food and exercise is crucial for physician moms in raising health-conscious children.IN THIS EPISODE:
00:00-Introduction and Background15:39-Finding Balance and Avoiding Comparison28:40-Modeling a Healthy Relationship with Food and ExerciseCONNECT WITH US:
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In this episode, Suzanne answers questions about protein intake and provides tips for meeting protein goals. She discusses how to get 130 grams of protein in a day, the importance of protein for muscle synthesis, and the recommended protein intake for different age groups. Suzanne also addresses concerns about high protein diets and cardiovascular disease, the benefits of collagen supplements, and protein supplements for children. She emphasizes the importance of individualized nutrition and staying open to new evidence.
KEY TAKEAWAYS:
Meeting protein goals requires planning and finding a balance between different protein sources.The recommended protein intake is 0.8 grams per pound of body weight, but it can vary based on individual goals and needs.High protein diets may have short-term effects on inflammation, but the long-term benefits outweigh the risks.Collagen supplements can be beneficial for joint health, but they should not replace a complete protein source.Protein supplements can be used to supplement protein intake, especially for individuals with specific dietary restrictions or difficulties meeting protein goals.Protein intake is important for children's growth and development, but it should be balanced with a variety of food sources.IN THIS EPISODE:
00:00 - Introduction and Recap of Previous Episode10:02 - The Recommended Protein Intake and Sources26:46 - The Benefits and Limitations of Collagen Supplements32:25 - Protein Intake for ChildrenA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
RESOURCE LINKS
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults:
https://pubmed.ncbi.nlm.nih.gov/28698222/
International Society of Sports Nutrition Position Stand: protein and exercise:
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
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