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PODCAST

The Fit Physician

Jake Wright & Dr. Suzanne Rutherford

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

health & fitness fitness

All Episodes

39:20

Ep. 38: Breaking Free from All or Nothing: The Key To...

The Fit Physician ·

2025/03/17

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

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21:31

Ep. 37: Fasting, Muscle & Strength: Navigating...

The Fit Physician ·

2025/03/10

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

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17:18

Ep. 36: Science Snack #5- How Daily Step Count...

The Fit Physician ·

2025/03/03

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

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51:24

Ep. 35: Menopause: What We Wish We Knew Sooner-...

The Fit Physician ·

2025/02/24

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

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30:51

Ep. 34: Finding Calm & Clarity Despite The Chaos with...

The Fit Physician ·

2025/02/17

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

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40:30

Ep. 33: Breaking Through Generational Diet Culture:...

The Fit Physician ·

2025/02/10

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

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15:42

Ep. 32: Science Snack #4: Insufficient Sleep...

The Fit Physician ·

2025/02/03

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

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36:29

Ep. 31: Breaking Up With The Scale: Ditch the...

The Fit Physician ·

2025/01/27

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

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41:33

Ep. 30: Making Fitness a Lifestyle, Not a Chore

The Fit Physician ·

2025/01/20

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

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37:41

Ep. 29: Defying The Odds: Dr. Corina Sims journey...

The Fit Physician ·

2025/01/13

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

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39:32

Ep. 28: Roadmap To Make 2025 Your Fittest Year Yet

The Fit Physician ·

2024/12/30

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

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44:21

Ep. 27: Gym-Timidation: How to Conquer Fear and...

The Fit Physician ·

2024/12/16

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

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30:48

Ep. 26: Part 2: Creatine: Hype Or Hoax?

The Fit Physician ·

2024/12/02

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

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31:22

Ep. 25: Part 1: Creatine: Hype Or Hoax?

The Fit Physician ·

2024/11/25

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

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16:26

Ep. 24: Science Snack #3: What Really Works for...

The Fit Physician ·

2024/11/11

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

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33:56

Ep. 23: Grief, Grit, and Gains: Dr. Deb's...

The Fit Physician ·

2024/10/29

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,

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37:28

Ep. 22: High Fiber, High Impact: Gut Health,...

The Fit Physician ·

2024/10/14

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

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18:37

Ep. 21: Science Snack #2 – The Evidence Behind...

The Fit Physician ·

2024/10/07

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

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01:14:54

Ep. 20: The Menopause Blueprint Pt. 2: Optimizing...

The Fit Physician ·

2024/09/23

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

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57:35

Ep. 19: The Menopause Blueprint Pt. 1: Optimizing...

The Fit Physician ·

2024/09/16

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

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