The Fit Physician

In this episode, Jake and Suzanne discuss the importance of protein in the diet, its functions in the body, and the optimal intake for different individuals. They also address the challenges faced by vegetarians in meeting their protein needs and provide strategies to optimize protein intake. Additionally, they discuss the differences between plant-based and animal-based proteins and the considerations for individuals following a vegetarian diet. The episode concludes with a discussion on the documentary 'You Are What You Eat' and the importance of critically evaluating nutrition information. In this conversation, Suzanne Rutherford and Jake discuss the nuances of nutritional studies and the interpretation of data. They also address common myths surrounding protein, including its impact on kidney health and the importance of protein timing. Suzanne provides practical advice on increasing protein intake and emphasizes the importance of optimizing protein for overall health and longevity.

KEY TAKEAWAYS: 

• Protein is a macronutrient that plays a crucial role in various functions in the body, including muscle growth and repair, neurotransmitter production, immune function, hormone synthesis, wound healing, and energy production.
• The optimal protein intake varies depending on factors such as body weight, lean body mass, and individual goals. Generally, aiming for 0.8 grams of protein per pound of lean body mass or 150 grams per day is recommended.
• Vegetarians may face challenges in meeting their protein needs due to the differences in plant-based proteins compared to animal-based proteins. However, it is possible to obtain all essential amino acids from plant-based sources by combining different protein sources and considering supplementation if necessary.
• When evaluating nutrition information, it is important to critically assess the sources and consider individual preferences, ethical beliefs, and dietary strategies to ensure a balanced and optimal protein intake.
• Documentaries and popular media can provide valuable information, but it is essential to approach them with a critical mindset and consult reliable sources for personalized nutrition advice. Interpreting nutritional studies requires understanding the nuances and limitations of the data.
• Protein does not have a negative impact on kidney health in individuals with normal kidney function.
• Protein timing can play a role in muscle protein synthesis, but the total amount of protein consumed is more important.
• Increasing protein intake can be achieved by paying attention to protein sources, making incremental changes, and considering protein supplements.
• Optimizing protein intake is crucial for maintaining muscle mass, promoting overall health, and living an independent and functional life.

IN THIS EPISODE:

• 00:00 - Introduction to Protein
• 02:09 - Functions of Amino Acids
• 05:00 - Optimal Protein Intake
• 07:09 - Increasing Protein Intake
• 09:13 - Protein Intake for Lean Body Mass
• 11:17 - Challenges for Vegetarians
• 13:02 - Importance of Protein in a Calorie Deficit
• 15:14 - Thermogenic Effect of Protein
• 23:13 - Optimizing Protein Intake for Vegetarians
• 25:02 - Discussion on the Documentary 'You Are What You Eat'
• 25:56 - Interpreting Nutritional Studies and Documentaries
• 33:01 - Protein and Kidney Health
• 33:23 - Protein Timing and Efficiency
• 42:07 - Increasing Protein Intake
• 48:37 - The Importance of Optimizing Protein Intake

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Dr. Jen Baxter, a family physician and self-compassion advocate, shares her journey of overcoming challenges and prioritizing self-care in the medical field. From her motivation to become a woman in medicine to a traumatic brain injury, Dr. Baxter discusses the struggles she faced and the turning point that led her to prioritize her health and well-being. She emphasizes the importance of strength and fitness in her recovery and the role of self-compassion in maintaining mental health. Dr. Baxter also hosts self-compassion wellness retreats, providing a space for physicians to prioritize their own well-being.

KEY TAKEAWAYS: 

• Prioritizing self-care is essential for physicians to maintain their well-being and provide quality care to others.
• Self-compassion involves being kind to oneself, practicing mindfulness, and recognizing common humanity.
• Strength and fitness play a significant role in physical and mental well-being for physicians.
• Creating a supportive environment and normalizing conversations around self-compassion are crucial in the medical field.

IN THIS EPISODE:

• 00:00 - Introduction
• 01:16 - Motivation to Become a Woman in Medicine
• 02:42 - Experience with a Bear Attack Patient
• 06:05 - Health and Fitness Growing Up
• 07:30 - Struggles with Prioritizing Health and Fitness
• 07:58 - Enduring a Traumatic Brain Injury
• 10:49 - Journey to Recovery and Self-Compassion
• 18:23 - Wins in Strength and Nutrition
• 22:39 - The Power of Self-Compassion
• 25:29 - Hosting Self-Compassion Retreats
• 27:22 - You Are Worth It
• 28:25 - Conclusion

BIO:

Dr. Jennifer Baxter is a rural family physician living and practicing on the Sunshine Coast, BC.

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💪 Join the FREE Fit Physician Kickstart Community

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Dr. Mel Flegel, a family physician and orthopedic surgery hospitalist, shares her inspiring fitness journey. She discusses her experience of losing over 40 pounds and maintaining her fitness while balancing a busy medical career and family life. 

Dr. Flegel provides valuable insights into the challenges she faced and the practical strategies she implemented to prioritize her own health and well-being.

IN THIS EPISODE: 

• [00:19] - Introduction of Dr. Mel Flegel and her fitness journey
• [01:06] - Dr. Mel Flegel's background in medicine and family life
• [02:00] - Inspiration for pursuing a career in medicine
• [02:42] - Memorable experience from her medical practice
• [16:55] - Discussion about the side effects experienced before starting the fitness program
• [18:20] - Inspiration for joining the Fit Physician Program
• [33:48] - Dr. Mel Flegel shares a heartwarming moment with her family
• [34:09] - Conclusion and "because you are worth it" segment

KEY TAKEAWAYS: 

• Dr. Flegel, a family physician and orthopedic surgery hospitalist in Edmonton, shares her journey of balancing her medical career and family life. She discusses the challenges of prioritizing her own well-being while dedicating herself to the health of others.
• Dr. Flegel openly discusses the side effects she experienced before starting her fitness journey, including physical discomfort, stress management issues, and the impact on her day-to-day activities. Her relatable perspective provides valuable insights for healthcare professionals and individuals facing similar challenges.
• She draws inspiration from the Fit Physician Program and the book "Menopause Manifesto" by Dr. Jen Gunter. Dr. Flegel emphasizes the importance of self-care, finding sustainable fitness routines, and prioritizing overall well-being, offering valuable advice for fellow physicians.

BIO:  

Dr. Melanie Flegel is a family physician working in a women's health clinic and orthopedic surgery hospitalist.  She is also a mom to 4-year-old Jack with a second on the way.  This past year, Mel was determined to make a change with regards to her health, fitness, and body composition. 12+ months later she is down 40lbs and has experienced some amazing results in the process.   In this episode, we dive deeper into what motivated Mel to make these changes and how she's been able to achieve such an amazing transformation.

CONNECT WITH US:

💪 Join the FREE Fit Physician Kickstart Community

📲 Follow Us On Instagram

❤️ Learn More About The Fit Physician Program

In this episode, Jake, also known as the Fit Physician Coach, shares his personal journey of becoming a fitness professional dedicated to helping women in medicine achieve their strength, fitness, and confidence goals. 

He recounts his childhood experience as a young hockey player, his transition to becoming a personal trainer, and the pivotal moments that led him to specialize in training women in medicine. 

Jake emphasizes the ripple effect of prioritizing health and fitness, highlighting the positive impact it has on individuals, their families, colleagues, and patients. 

IN THIS EPISODE: 

• [00:22] - Jake introduces the episode and shares the journey to becoming the Fit Physician Coach
• [01:30] - Discusses background as a hockey player and the challenges faced due to small stature
• [26:37] - Talks about the growth of the Fit Physician program and its impact on women in medicine
• [29:59] - Reflects on the influence of parents in modeling health and fitness
• [30:34] - Discusses the ripple effect of prioritizing fitness and self-care among the community of women in medicine
• [31:42] - Emphasizes the importance of prioritizing self-care for physicians and its positive impact on their ability to care for others
• [32:36] - Concludes and invites to visit the Fit Physician website for more resources and services

KEY TAKEAWAYS: 

• Prioritizing self-care and fitness has a ripple effect, positively impacting individuals, families, colleagues, and patients
• Making time for self-care, even in small ways, enhances a physician's ability to care for others
• Continuous learning and mentorship are essential for personal and professional growth in the fitness industry

BIO:  

Jake Wright, BSc 

Meet Jake, also known as The Fit Physician Coach.

Jake’s experience includes a Bachelor of Science in kinesiology, over 15+ years as a women's fitness specialist, along with several advanced certifications in strength and condition, nutrition, and joint health.

For the past 6 years and counting, Jake has spent his career dedicated to inspiring busy women physicians to overcome barriers with time, energy, and the demands of their profession, to build a sustainable fitness routine that delivers life-changing results.

What separates Jake from the pack is not his education or his experience but his compassion. 

Jake's gift is guiding women to discover strength they never thought possible. In turn, helping them to build confidence in the gym, in their bodies, and in every other aspect of their life.

CONNECT WITH US:

💪 Join the FREE Fit Physician Kickstart Community

📲 Follow Us On Instagram

❤️ Learn More About The Fit Physician Program

Dr. Suzanne Rutherford and Jake Wright discuss the challenges faced by women physicians in prioritizing their own health and fitness in the inaugural episode of The Fit Physician Podcast,

Dr. Rutherford, a practicing physician specializing in hospitalist medicine and a mother of two, shares her journey and insights, emphasizing the importance of personalized, evidence-based nutrition and fitness practices. 

The episode provides valuable insights into the unique challenges faced by women physicians and strategies to prioritize personal well-being effectively.

IN THIS EPISODE: 

• [00:22] Introduction to the Fit Physician Podcast
• [01:15] Introduction of Dr. Suzanne Rutherford
• [02:02] Dr. Rutherford's initial motivation to become a doctor
• [13:59] Experiences with nutrition coaching and her journey towards finding a healthy and balanced approach to fitness and strength training.
• [19:56] Approach to maintaining motivation for exercise and making decisions that align with feeling proud of oneself and accomplished
• [29:07] Discussion on the challenges faced by women physicians in prioritizing fitness
• [34:59] Closing remarks and key takeaway

KEY TAKEAWAYS: 

• Prioritizing Personal Well-being: Dr. Rutherford emphasizes the importance of prioritizing personal health and fitness, especially for women physicians who often face challenges in balancing professional and personal responsibilities.
• Empowerment through Control: Taking control of one's fitness and nutrition can have a profound impact on overall well-being, leading to increased confidence and reduced mental load.
• Self-Compassion and Support: Women physicians should strive to be their own advocates and cultivate self-compassion, recognizing the value of prioritizing their own health and fitness.

RESOURCE LINKS 

Instagram: @slmmd1976

Instagram: @thefitphysiciancoach

Facebook: Jake Wright

Facebook page: The Fit Physician Coach

BIO:  

Dr. Suzanne Rutherford, MD 

Search the globe and it will be hard to find someone more dedicated to women physicians health & well-being than Suzanne.

A practicing physician, Suzanne combines her medical expertise with a foundation in nutritional sciences from her undergraduate studies.

Her passion lies in evidence-based nutrition and empowering fellow women physicians to embrace strength, health, and confidence in their own skin.

Suzanne doesn’t just talk the talk. After completing medical school and welcoming her second child into the world, she found herself facing personal health and fitness challenges that left her feeling like a stranger within her own body.

Determined to make a change, Suzanne rekindled her knowledge of nutrition while introducing strength training into her weekly routine.

The result? She lost over 30 lbs, has kept it off, and feels better in her 40s than she did in her 20s!

Now she spends the better part of her professional career helping other busy women physicians to achieve similar life-altering results.

Jake Wright, BSc

Meet Jake, also known as The Fit Physician Coach.

Jake’s experience includes a Bachelor of Science in kinesiology, over 15+ years as a women's fitness specialist, along with several advanced certifications in strength and condition, nutrition, and joint health.

For the past 6 years and counting, Jake has spent his career dedicated to inspiring busy women physicians to overcome barriers with time, energy, and the demands of their profession, to build a sustainable fitness routine that delivers life-changing results.

What separates Jake from the pack is not his education or his experience but his compassion. 

Jake's gift is guiding women to discover strength they never thought possible.  In turn, helping them to build confidence in the gym, in their bodies, and in every other aspect of their life.

CONNECT WITH US:

💪 Join the FREE Fit Physician Kickstart Community

📲 Follow Us On Instagram

❤️ Learn More About The Fit Physician Program

Are you a busy woman in medicine looking to take your fitness and nutrition to the next level to thrive in all aspects of your life? Look no further!  Welcome to The Fit Physician podcast.

As women in medicine, it’s your nature to care for others,  often at the expense of your own physical and mental well-being. This can go on for months, even years.  It’s time to put an end to this narrative, for all women physicians!  And it starts now, with you, and The Fit Physician podcast!

Hosted by Jake Wright, BSc, a women’s fitness specialist with over 15 years of experience and joining him is, Dr. Suzanne Rutherford, MD, a practicing physician with an undergraduate degree in nutritional sciences.  You’d be hard pressed to find two experts more passionate about empowering women physicians to live life to the fullest through prioritizing health and fitness.

Suzanne & Jake have dedicated the past 6 years transforming the lives of 100s of women in medicine such as yourself.  Their passion for inspiring physicians shines through every episode, sharing stories, insights, expert advice, and providing actionable steps to prioritize yourself guilt-free.

So, if you're a busy woman physician ready to break free from the constraints of guilt, elevate your health, and become the best version of yourself, join Jake and Suzanne on The Fit Physician podcast. They're not just coaches; they're your partners in this transformative journey towards a life where you thrive, unapologetically.

Dr. Suzanne Rutherford, MD (Instagram: @slmmd1976)

Search the globe and it will be hard to find someone more dedicated to women physicians health & well-being than Suzanne.

A practicing family physician, Suzanne combines her medical expertise with a foundation in nutritional sciences from her undergraduate studies.

Her passion lies in evidence-based nutrition and empowering fellow women physicians to embrace strength, health, and confidence in their own skin.

Suzanne doesn’t just talk the talk. After completing medical school and welcoming her second child into the world, she found herself facing personal health and fitness challenges that left her feeling like a stranger within her own body.

Determined to make a change, Suzanne rekindled her knowledge of nutrition while introducing strength training into her weekly routine.

The result? She lost over 30 lbs, has kept it off, and feels better in her 40s than she did in her 20s!

Now she spends the better part of her professional career helping other busy women physicians to achieve similar life-altering results.

Jake Wright, BSc

(Instagram: @thefitphysiciancoach Facebook: Jake Wright Facebook page: The Fit Physician Coach)

Meet Jake, also known as The Fit Physician Coach.

Jake’s experience includes a Bachelor of Science in kinesiology, over 15+ years as a women's fitness specialist, along with several advanced certifications in strength and condition, nutrition, and joint health.

For the past 6 years and counting, Jake has spent his career dedicated to inspiring busy women physicians to overcome barriers with time, energy, and the demands of their profession, to build a sustainable fitness routine that delivers life-changing results.

What separates Jake from the pack is not his education or his experience but his compassion. 

Jake's gift is guiding women to discover strength they never thought possible.  In turn, helping them to build confidence in the gym, in their bodies, and in every other aspect of their life.

CONNECT WITH US:

💪 Join the FREE Fit Physician Kickstart Community

📲 Follow Us On Instagram

❤️ Learn More About The Fit Physician Program

Are you a busy woman in medicine looking to take your fitness and nutrition to the next level to thrive in all aspects of your life? Look no further!  Welcome to The Fit Physician podcast.

As women in medicine, it’s your nature to care for others,  often at the expense of your own physical and mental well-being. This can go on for months, even years.  It’s time to put an end to this narrative, for all women physicians!  And it starts now, with you, and The Fit Physician podcast!

Hosted by Jake Wright, BSc, a women’s fitness specialist with over 15 years of experience and joining him is, Dr. Suzanne Rutherford, MD, a practicing physician with an undergraduate degree in nutritional sciences.  You’d be hard pressed to find two experts more passionate about empowering women physicians to live life to the fullest through prioritizing health and fitness.

Suzanne & Jake have dedicated the past 6 years transforming the lives of 100s of women in medicine such as yourself.  Their passion for inspiring physicians shines through every episode, sharing stories, insights, expert advice, and providing actionable steps to prioritize yourself guilt-free.

So, if you're a busy woman physician ready to break free from the constraints of guilt, elevate your health, and become the best version of yourself, join Jake and Suzanne on The Fit Physician podcast. They're not just coaches; they're your partners in this transformative journey towards a life where you thrive, unapologetically.

Dr. Suzanne Rutherford, MD (Instagram: @slmmd1976)

Search the globe and it will be hard to find someone more dedicated to women physicians health & well-being than Suzanne.

A practicing family physician, Suzanne combines her medical expertise with a foundation in nutritional sciences from her undergraduate studies.

Her passion lies in evidence-based nutrition and empowering fellow women physicians to embrace strength, health, and confidence in their own skin.

Suzanne doesn’t just talk the talk. After completing medical school and welcoming her second child into the world, she found herself facing personal health and fitness challenges that left her feeling like a stranger within her own body.

Determined to make a change, Suzanne rekindled her knowledge of nutrition while introducing strength training into her weekly routine.

The result? She lost over 30 lbs, has kept it off, and feels better in her 40s than she did in her 20s!

Now she spends the better part of her professional career helping other busy women physicians to achieve similar life-altering results.

Jake Wright, BSc

Instagram: @thefitphysiciancoach

Facebook: Jake Wright

Facebook page: The Fit Physician Coach

Meet Jake, also known as The Fit Physician Coach.

Jake’s experience includes a Bachelor of Science in kinesiology, over 15+ years as a women's fitness specialist, along with several advanced certifications in strength and condition, nutrition, and joint health.

For the past 6 years and counting, Jake has spent his career dedicated to inspiring busy women physicians to overcome barriers with time, energy, and the demands of their profession, to build a sustainable fitness routine that delivers life-changing results.

What separates Jake from the pack is not his education or his experience but his compassion. 

Jake's gift is guiding women to discover strength they never thought possible.  In turn, helping them to build confidence in the gym, in their bodies, and in every other aspect of their life.