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 Physician
• 03:21-The Role of Health and Fitness in Overcoming Adversity
• 13:55-Gratitude, Community, and Recovery

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

Dr. Smita Halder, a gastroenterologist and physician coach, shares her journey from practicing medicine to a life changing experience that led her to pursue coaching. She discusses the challenges and doubts she faced in making this transition. Dr. Halder and Jake share their own experience and ROI from investing in their own personal growth and development. They also share success stories of clients who have made significant shifts in their careers and personal lives through investing in themselves. Together they encourage any physicians to step out of their comfort zones and explore new possibilities, reminding them that they are highly skilled and worth investing in themselves.

KEY TAKEAWAYS:

• How physicians can benefit from hiring a coach to regain passion and joy in their careers, explore new opportunities, address burnout, improve physician and mental- wellbeing.
• Coaching is a process of personal growth and development that empowers physicians to become the best versions of themselves.
• Investing in coaching is an investment in oneself and can lead to significant positive changes in both now and in the future.
• Practicing what you preach as a physician is essential to be an effective example for patients and inspire them to make positive changes.
• Physicians are highly skilled and talented individuals who can make a difference in various areas beyond traditional medicine.

IN THIS EPISODE:

• 00:00 - Introduction
• 00:22 - Dr. Smita Halder's Background
• 01:20 - Decision to Pursue Medicine
• 03:07 - Transition to Physician Coaching
• 04:04 - Mindset Shifts in Leadership Course
• 05:00 - Becoming a Physician Coach
• 07:19 - Process of Becoming a Coach
• 09:13 - Challenges and Negativity
• 10:39 - Reluctancy to Invest in Coaching
• 15:20 - Common Reasons for Seeking Coaching
• 23:26 - Coaching Impact and Examples
• 29:43 - Practicing What You Preach
• 33:32 - Because You Are Worth It
• 35:24 - Contact Information
• 35:54 - Closing

RESOURCE LINKS

Instagram: @thefitphysiciancoach

Facebook: Jake Wright

Facebook page: The Fit Physician Coach

Dr. Manon Pelletier shares her journey of struggling with body image, emotional eating, and weight gain as a physician and mother. She discusses her experiences growing up, going through medical school, and the challenges she faced in her career and personal life. Dr. Pelletier talks about the mindset shifts and empowerment she gained from joining a fitness program and the positive impact it had on her physical and mental health. She emphasizes the importance of self-care and setting a positive example for her children and patients. Dr. Pelletier encourages physicians to prioritize their own well-being and make the necessary changes to live a healthier and happier life.

KEY TAKEAWAYS:

• Struggling with body image and emotional eating is common among physicians, but it is possible to make positive changes.
• How investing in a coaching program and focusing on nutrition can lead to physical and mental health improvements.
• Mindset shifts and self-reflection are key to overcoming emotional eating and developing healthier habits.
• Setting a positive example for children and patients is a powerful motivator for making lifestyle changes.

IN THIS EPISODE:

• 00:00 - Introduction
• 00:22 - Background and Personal Life
• 01:20 - Growing Up and Health/Fitness
• 04:31 - Trying Different Diets
• 06:19 - Shifting Mindset: Strong is the New Skinny
• 07:12 - Health and Fitness during Medical School
• 08:11 - Challenges during Residency and Motherhood
• 09:07 - Taking a Pause and Losing Herself
• 09:58 - Joining the Fit Physicians Program
• 20:40 - Feeling Empowered by the Program
• 21:37 - Overcoming Emotional Eating
• 25:21 - Delayed Gratification and Making Better Choices
• 29:04 - Combining Nutrition and Fitness
• 30:26 - Mindset Shift and Identity
• 33:13 - Advice for Physicians Wanting to Make a Change
• 35:09 - Conclusion

RESOURCE LINKS

Instagram: @thefitphysiciancoach

Facebook: Jake Wright

Facebook page: The Fit Physician Coach

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

RESOURCE LINKS

Instagram: @thefitphysiciancoach

Facebook: Jake...

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.

RESOURCE LINKS

Instagram: @thefitphysiciancoach

Facebook: Jake Wright

Facebook page: The Fit Physician Coach