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

--

Connect With Us:

💪 Join the FREE Fit Physician Kickstart Community

📲 Follow Us On Instagram

❤️ Learn More About The Fit Physician Program

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

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 built on a foundation of solid nutrition and strength training.

IN THIS EPISODE:

00:00

Introduction to the Fit Physician Podcast

00:52

The Exploding Supplement Industry

04:39

Understanding Creatine: The Science Behind It

10:17

Creatine's Role in Energy Production

14:05

Individual Responses to Creatine

16:57

Debunking Myths: Creatine and Bulking

19:39

Creatine's Benefits Across Age Groups

22:24

Hyper Hoax: Creatine's Impact on Bone Health

26:13

Cognition and Creatine: Hype or Hope?

29:30

Conclusion and Future Topics

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 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 and discourages extreme calorie restrictions. Overall, the position stand provides evidence-based information to help individuals make informed decisions about their diets.

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, resilience, and the power of believing in oneself.

IN THIS EPISODE:

00:00-The Journey to Becoming a Physician

10:08-Overcoming Body Image Issues and Diet Culture

18:12-Navigating Grief and Finding Strength

27:13-Transformative Fitness Journey and Self-Discovery

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 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 requirements.

Connect With Us:

💪 Join the FREE Fit Physician Kickstart Community

📲 Follow Us On Instagram

❤️ Learn More About The Fit Physician Program

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 immense benefits of increasing fiber intake and explains how fiber might just be the strongest lever you can pull for longevity and disease prevention. She breaks down the types of studies included in the analysis, defines key terms like relative risk reduction, and emphasizes that even small increases in fiber intake can yield significant health benefits.

Click here to view the study

Connect With Us:

💪 Join the FREE Fit Physician Kickstart Community

📲 Follow Us On Instagram

❤️ Learn More About The Fit Physician Program

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 managing perimenopause and menopause to live our best lives. She emphasizes the need for individualized treatment plans and the role of hormone replacement therapy. Dr. Gamache also highlights the impact of lifestyle factors such as exercise, nutrition, and sleep on menopausal symptoms.

GUEST BIO:

Dr. Nathalie Gamache is a highly accomplished gynecologist with a strong background in menopause and hormone therapy. She started her career as a biology teacher that fostered her love of human biology and passion for teaching. In typical Nathalie fashion, her dreams didn't stop there and she later pursued an education in medicine. She completed a fellowship in menopause in 2005 and worked as a clinician and surgeon at The Ottawa Hospital until 2012. Dr. Gamache specializes in areas such as menopause, hormone therapy, sexuality, premenstrual syndrome, premature ovarian insufficiency, and cancer survivorship.

Connect With Us:

💪 Join the FREE Fit Physician Kickstart Community

📲 Follow Us On Instagram

❤️ Learn More About The Fit Physician Program