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 the hamster wheel of overwhelm and reconnect with their inner calm and clarity. Whether you’re skeptical of mindfulness practices or looking for practical tools to incorporate into your chaotic life, this episode is packed with insights and actionable takeaways.

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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 game-changing mindset shifts that help busy women physicians build real strength, lasting confidence, and sustainable health. If you're ready to ditch guilt and take back control, this episode is for you.

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Ready to start your own journey toward food freedom, body confidence, and strength?

Click below to register for our free upcoming workshop:

👉 https://go.thefitphysician.com/fitphysicianworkshop

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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 plays a critical role in body composition, hunger hormones, and cravings. Plus, Dr. Suzanne shares real-life strategies for busy women physicians to optimize sleep—even with unpredictable schedules.

Study: https://pubmed.ncbi.nlm.nih.gov/20921542/

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In This Episode:

00:00

Introduction to the Fit Physician Podcast

00:51

The Importance of Sleep in Body Composition

09:11

Practical Sleep Optimization Strategies

13:11

Conclusion and Future Discussions on Sleep

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Learn more about our free workshop on how to build strength & confidence without overwhelm

👉 https://go.thefitphysician.com/fitphysicianworkshop

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💪 Join the FREE Fit Physician Kickstart Community

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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 its hold.

Whether you’ve struggled with scale anxiety or just want a fresh perspective on your health, this episode will leave you empowered to redefine success—beyond the numbers.

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Join our free workshop on how to build strength & confidence without overwhelm

👉 https://go.thefitphysician.com/fitphysicianworkshop

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Connect With Us:

💪 Join the FREE Fit Physician Kickstart Community

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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 perfectionism keeps you stuck—and how to finally break free

If you’re tired of feeling like fitness is another task on your to-do list, this episode will show you how to make it a seamless part of your lifestyle—without the stress, guilt, or all-or-nothing thinking.

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💪 Join the FREE Fit Physician Kickstart Community

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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 experience and professional expertise to help other women navigate similar struggles. This episode highlights the unique blend of evidence-based strategies, mindset coaching, and inspiration for any physician looking to optimize their own career in medicine or journey through with health & fitness.

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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 personalized roadmap.

- Real-life success stories of busy women physicians who transformed their health – from overcoming injuries to doubling their strength in just a matter of weeks.

- Actionable tips to improve strength, cardiovascular health, nutrition planning, and mindset.

Click here to download the worksheet

In This Episode:

• 00:00 Welcome to the Fit Physician Podcast
• 00:22 Building Your Roadmap for 2025
• 02:50 The Fit Physician Formula
• 10:01 Strength Training: Becoming Your Strongest Self
• 23:25 Nutrition: Empowered Eating
• 32:29 Mindset: Connecting to Your Why

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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

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Connect With Us:

💪 Join the FREE Fit Physician Kickstart Community

📲 Follow Us On Instagram

❤️ Learn More About The Fit Physician Program