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 Composition
• 07:22 - Understanding the Difference Between Weight Loss and Fat Loss
• 09:47 - Debunking the Myth of a One-Size-Fits-All Diet
• 13:05 - The Key Principles of Fat Loss: Calorie Deficit and Protein Intake
• 24:02 - Preserving Muscle Mass for Fat Loss
• 35:02 - The Impact of Menopause on Body Composition
• 31:54 - Achieving Sustainable Fat Loss
• 42:06 - Developing a Healthy Relationship with Food
• 44:49 - You Are Worth It: Empowerment and Self-Worth

RESOURCE LINKS

Instagram: @thefitphysiciancoach

Facebook: Jake Wright

Facebook page: The Fit Physician Coach

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 Background
• 15:39-Finding Balance and Avoiding Comparison
• 28:40-Modeling a Healthy Relationship with Food and Exercise

RESOURCE LINKS:

Instagram: @thefitphysiciancoach

Facebook: Jake Wright

Facebook page: The Fit Physician Coach

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 Episode
• 10:02 - The Recommended Protein Intake and Sources
• 26:46 - The Benefits and Limitations of Collagen Supplements
• 32:25 - Protein Intake for Children

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

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

Instagram: @thefitphysiciancoach

Facebook: Jake Wright

Facebook page: The Fit Physician Coach