In this episode, Jake and Suzanne introduce a new segment called Science Snacks where they review research articles related to fitness and nutrition. They start by discussing a study on transdermal estrogen therapy and its effects on muscle mass in early menopausal women. The study found that women who received estrogen replacement therapy showed significant improvements in muscle size compared to the placebo group. However, there was no significant difference in strength between the two groups. Suzanne highlights the importance of understanding how estrogen affects muscle and encourages women to have conversations with their healthcare providers about hormone therapy.

IN THIS EPISODE:



00:00-Introduction to the Science Snack segment

01:20-Overview of the study on transdermal estrogen therapy

03:03-Anabolic resistance and the effects of estrogen loss in menopause

06:22-Details of the study design and training protocol

09:08-Findings of the study: Muscle size vs. strength

11:21-Discussion on study limitations and potential improvements

13:13-Takeaways and implications for menopausal women

15:28-Conclusion and invitation to future episodes on menopause

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Dr. Hanley shares her journey of getting back into fitness after having two children and overcoming disordered eating. She discusses her background in organized sports and the societal pressure to achieve a specific body type. She also talks about her introduction to nutrition and the emphasis on weight and appearance rather than fueling the body. Dr. Hanley highlights the common experience of disordered eating in childhood and the impact of societal norms. She credits therapy and becoming a mother as turning points in her relationship with food. She shares her journey of overcoming food and body image issues, finding sustainable habits, and prioritizing her health as a physician mom. Margaret's story serves as an inspiration for other physicians and moms who are looking to prioritize their health and feel better in their bodies.

IN THIS EPISODE:

00:00-Introduction and Background

09:08-Unpacking Disordered Eating and Seeking Therapy

14:20-Joining the Fit Physician Program and Making Sustainable Changes

26:17-Finding Time for Workouts as a Busy Mom

38:50-The Impact of Nutrition and Fitness on Energy and Function

41:16-The Importance of Prioritizing Your Well-being

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In this episode, Dr. Kathleen Martin Ginis, PhD discusses the challenges of sticking to an exercise routine. She explains that exercise is not a single behavior but a complex set of behaviors that require time, planning, and effort. She emphasizes that exercise is a lifelong commitment that needs to adapt to changes in lifestyle, seasons, and health. Dr. Ginis also highlights the importance of finding intrinsic reasons and values associated with exercise to sustain long-term adherence. She suggests strategies such as scheduling exercise in advance, setting specific times, and creating a plan to overcome barriers. The conversation also touches on the role of self-efficacy, the power of starting small, and the need for self-compassion during setbacks. The conversation explores the importance of external coaching, the power of comebacks, the role of self-efficacy, the impact of perceived benefits on motivation, the significance of strength training for body image, the value of positive self-talk, the effectiveness of scheduling, and the challenges of habit formation in exercise behavior.

IN THIS EPISODE:

00:00

Introduction

02:10

The Challenges of Sticking to an Exercise Routine

09:13

Scheduling and Prioritizing Exercise

16:43

Finding Intrinsic Motivation for Exercise

17:07

Building Self-Efficacy and Confidence in Exercise

20:29

Overcoming Obstacles and Maintaining Consistency

27:08

The Power of Perceived Benefits and Feelings of Improvement

36:28

Reflections on Changing Perspectives

41:22

Because You Are Worth It

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In this episode, Dr. Lauren Hamlin Douglas shares her inspiring fitness journey from "unathletic" to thriving physician. After having her daughter, she struggled to find time for fitness and experienced a low point during the pandemic. At the end of 2023 she decided enough was enough and decided to fully commit. She joined the Fit Physician program and in focusing on strength training and nutrition made significant progress. She increased her strength, improved her body composition, and gained a new perspective on her relationship with food.

IN THIS EPISODE:

00:00

Introduction and Background

02:03

Building Athleticism and Trying Different Sports

06:13

Transitioning from Residency to Family Life

08:08

Challenges During the Pandemic

10:33

Joining the Fit Physician Program

18:07

Progress in Strength Training

24:41

Shift in Perspective on Nutrition

28:29

Body Composition Changes and Functional Strength

33:10

Investing in Yourself and Prioritizing Health

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In this episode, Dr. Suzanne Rutherford answers questions related to fitness and nutrition. She discusses how her fitness and nutrition regime has changed as she's gotten older, emphasizing the importance of being intentional with exercise and focusing on long-term health and functionality. She also provides strategies for dealing with cravings, including not having any foods off-limits and using the 'surf the urge' technique. Dr. Rutherford shares the supplements she takes and explains the benefits of artificial sweeteners and the recommended daily amount of fiber. Lastly, she discusses the use of a scale for monitoring progress in fat loss and the importance of considering other progress indicators beyond weight.

IN THIS EPISODE:

• 00:00-Introduction and AMA Format
• 01:21-The Importance of Intentional Exercise as We Age
• 16:28-The Role of Supplements in Nutrition
• 25:47-The Power of Fiber for Health
• 29:52-Using the Scale as a Tool for Progress Monitoring

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Dr. Kaila Holtz, an Olympian and physiatrist, shares her journey from being an athlete to becoming a physician and finding work-life balance. She discusses the impact of her mother's cancer journey on her perspective and the importance of prioritizing self-care. Dr. Holtz emphasizes the need for connection, community, and having fun as essential elements of well-being. She encourages physicians to explore a higher level of consciousness and make choices that set them up for success. Dr. Holtz concludes by highlighting the importance of redefining success and supporting one another in the medical field.

IN THIS EPISODE

• 00:00-Introduction and Background
• 01:21-Becoming an Olympian: Challenges and Expectations
• 08:24-Transitioning to Medicine: From Athlete to Physician
• 13:44-Prioritizing Self-Care: Combating Burnout
• 23:23-Living with Consciousness: Making Conscious Choices
• 30:1-Taking Action: You Are Worth It
• 37:19-Conclusion and Call to Action

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In this episode, Jake is interviewed by Suzanne about his expertise in strength-based resistance training for women physicians. Jake shares his journey from training hockey players to exclusively training women, addressing misconceptions about strength training and discussing the foundations of his strength training programs. The conversation also explores the effectiveness of simple and efficient workout programs, the impact of strength training on everyday life, and the time constraints faced by busy women physicians. The conversation covers various aspects of strength training, including overcoming time limitations, fear of the unknown, injury prevention, training around existing injuries, starting at any age, and the impact of strength training on everyday life. It also highlights non-scale victories, the influence on future generations, and the importance of strength training for female physicians. The conversation emphasizes the worthiness of investing time in strength training and the positive impact it can have on one's life.

KEY TAKEAWAYS

• Jake's transition from training hockey players to exclusively training women physicians highlights the impact of effective and efficient strength-based resistance training.
• The conversation addresses common misconceptions about strength training for women, emphasizing the importance of proper programming and nutrition.
• The effectiveness of simple and efficient workout programs, the impact of strength training on everyday life, and the time constraints faced by busy women physicians are key themes in the discussion. Strength training can be incorporated into a busy schedule by making small, consistent efforts.
• Overcoming fear of the unknown and seeking professional guidance is crucial for starting a strength training program.
• Training around existing injuries is possible and can lead to significant improvements in strength and mobility.
• Strength training is beneficial at any age and can have a positive impact on everyday life.
• Non-scale victories, such as increased mobility and confidence, are significant indicators of the impact of strength training.
• The influence of strength training on future generations and the importance of setting an example for younger individuals is noteworthy.
• Female physicians are worthy of investing time in strength training, as it can amplify their strength, both physically and mentally.

IN THIS EPISODE:

• 00:00-The Journey to Strength: From Hockey Players to Women Physicians
• 06:23-Simple and Effective: The Foundations of Strength Training Programs
• 20:39-Time Constraints and Effective Training: Overcoming Barriers
• 22:25-Empowering Time Management for Strength Training
• 26:29-Overcoming Fear and Seeking Professional Guidance
• 30:09-Training Around Injuries and Improving Strength
• 34:09-Strength Training at Any Age and Its Impact
• 40:42-Celebrating Non-Scale Victories and Influencing Future Generations

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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

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