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The Fit Physician
The Fit Physician episodes
- Ep. 35: Menopause: What We Wish We Knew Sooner- Upgrades for Strength, Vitality, & Longevity
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.
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Connect With Us:
💪 Join the FREE Fit Physician Kickstart Community
📲 Follow Us On Instagram
💜 Learn More About The Fit Physician Program
50 min - Ep. 34: Finding Calm & Clarity Despite The Chaos with Becca Lira
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
📲 Follow Us On Instagram
❤️ Learn More About The Fit Physician Program
31 min - Ep. 33: Breaking Through Generational Diet Culture: How Sarah Reclaimed Strength & Body Confidence
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.
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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
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Connect With Us:
💪 Join the FREE Fit Physician Kickstart Community
📲 Follow Us On Instagram
❤️ Learn More About The Fit Physician Program
40 min - Ep. 32: Science Snack #4: Insufficient Sleep Undermines Dietary Efforts
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/
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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
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Learn more about our free workshop on how to build strength & confidence without overwhelm
👉 https://go.thefitphysician.com/fitphysicianworkshop
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Connect With Us:
💪 Join the FREE Fit Physician Kickstart Community
📲 Follow Us On Instagram
❤️ Learn More About The Fit Physician Program
15 min - Ep. 31: Breaking Up With The Scale: Ditch the Numbers, Embrace Confidence
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.
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Join our free workshop on how to build strength & confidence without overwhelm
👉 https://go.thefitphysician.com/fitphysicianworkshop
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Connect With Us:
💪 Join the FREE Fit Physician Kickstart Community
📲 Follow Us On Instagram
❤️ Learn More About The Fit Physician Program
36 min - Ep. 30: Making Fitness a Lifestyle, Not a Chore
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.
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Connect With Us:
💪 Join the FREE Fit Physician Kickstart Community
📲 Follow Us On Instagram
❤️ Learn More About The Fit Physician Program
42 min - Ep. 29: Defying The Odds: Dr. Corina Sims journey through medicine, menopause, and more
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.
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Connect With Us:
💪 Join the FREE Fit Physician Kickstart Community
📲 Follow Us On Instagram
❤️ Learn More About The Fit Physician Program
38 min - Ep. 28: Roadmap To Make 2025 Your Fittest Year Yet
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:
- 00:00 Welcome to the Fit Physician Podcast
- 00:22 Building Your Roadmap for 2025
- 02:50 The Fit Physician Formula
- 10:01 Strength Training: Becoming Your Strongest Self
- 23:25 Nutrition: Empowered Eating
- 32:29 Mindset: Connecting to Your Why
Connect With Us:
💪 Join the FREE Fit Physician Kickstart Community
📲 Follow Us On Instagram
❤️ Learn More About The Fit Physician Program
40 min - Ep. 27: Gym-Timidation: How to Conquer Fear and Embrace Strength
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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Connect With Us:
💪 Join the FREE Fit Physician Kickstart Community
📲 Follow Us On Instagram
❤️ Learn More About The Fit Physician Program
45 min - Ep. 26: Part 2: Creatine: Hype Or Hoax?
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
📲 Follow Us On Instagram
❤️ Learn More About The Fit Physician Program
31 min
About The Fit Physician
From the publisher's feed
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 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.