In this bite-sized episode of The Fit Physician Podcast, Suzanne dives deep into the science behind body composition changes during menopause. Referencing key research like the SWAN study, she breaks down what really happens to muscle and fat mass during the menopause transition—and more importantly, what you can do about it.

Whether you're in your 30s, 40s, 50s or beyond, this episode will help you understand why muscle loss and fat gain might be happening, and how to feel strong, confident, and in control—at any age. 💪

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In this episode of The Fit Physician Podcast, Coach Jake shares his 20+ years experience for building an effective strength training program for busy women doctors. From mindset shifts like moving beyond all-or-nothing thinking to understanding the difference between exercising and training, you'll learn what it really takes to see long-term results.

He also covers the core questions to ask when building your plan, how to choose exercises and rep ranges, and how to fit it all into a packed schedule. Whether you're just starting out or ready to optimize, this episode is your guide to building a sustainable routine that delivers real transformation.

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In this episode of The Fit Physician Podcast, we dive into all things running with Fit Physicianc Coach Tristan. From overcoming running injuries to balancing strength training and running, we tackle common misconceptions, injury prevention, and smart strategies for how to become a faster runner without injuring yourself. Tune in and discover how to build longevity and confidence in your running journey!

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No one expected than when becoming a doctor, it would be so hard to prioritize your own health.

If you relate, this episode of The Fit Physician Podcast is for you. We’re sharing real-life consistency hacks from busy women doctors who found a way to make fitness stick—despite demanding work, family life, and unpredictable schedules. From weekly workout planning to early mornings, split sessions, and kid-friendly training time, you’ll hear what actually works in real life—not theory.

If you’ve been feeling stuck or struggling to stay on track, this episode is packed with practical tips to help you build momentum without chasing perfection. These are habits that real physician moms use to feel strong, confident, and back in control of their health. 💜

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Is happiness something you’re born with—or something you can build? In this uplifting episode of The Fit Physician Podcast, we’re joined by Dr. Jillian Mandich, PhD in Health Science, TEDx speaker, and founder of the International Happiness Institute of Health Science Research. Dr. Mandich dives into the science of happiness—what it actually is, how to measure it, and the fascinating ways it impacts your health, longevity, and daily wellbeing. From micro-moments of joy to redefining self-care as selfless (not selfish), this conversation is packed with powerful mindset shifts for busy women in medicine.

Whether you’re navigating burnout, juggling family and career, or simply wondering how to feel more like yourself again, this episode offers research-backed tools for cultivating happiness in a sustainable, practical way. You'll learn how gratitude, emotional granularity, and even your social connections can act as "reps" to strengthen your happiness muscle.

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In Part 2 of Upgrade Yourself: Living by Your Values, Not Your Résumé, Dr. Marie Claire Bourque returns for a follow-up conversation that dives even deeper into identity, self-compassion, and the hidden belief systems that keep so many women physicians stuck. Together with hosts Jake and Suzanne, she explores how our roles as caregivers, achievers, and professionals often conflict with our core values—and what it takes to finally realign our lives around what truly matters. From breaking free of outdated identity labels to recognizing the emotional operating systems that silently run our decisions, this episode is an eye-opening journey into what it means to truly own your life.

You’ll hear real-life reflections on letting go of long-held medical roles, the guilt that comes with change, and how embracing self-compassion can unlock lasting transformation. Dr. Bourque also shares tangible tools you can use to uncover your values, reframe your internal dialogue, and take small, meaningful steps toward a more aligned, fulfilling life—without waiting for a crisis to wake you up. Whether you’re in the thick of career transition, burnout, or just feeling disconnected from your “why,” this conversation will inspire you to reflect, recalibrate, and take radical ownership of your next chapter.

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Perfection. Achievement. People-pleasing. Sound familiar?

In this powerful episode of The Fit Physician Podcast, we sit down with Dr. Marie Claire Bourque—psychiatrist, mental performance coach, and consultant to professional athletes—for a raw and personal conversation about what happens when high-performing women lose themselves in the pursuit of “doing it all.”

MC shares her journey from the outside-looking-in success story to a breaking point moment that forced her to rethink everything—including the way she was living, working, and defining her worth.

If you’ve ever felt the weight of being everything to everyone and wondered, “What about me?” — this episode is your invitation to pause, reflect, and reimagine what it means to live a life that’s truly yours.

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Is lifting heavy the only way to build muscle after 40? Does your menstrual cycle really need to dictate your workouts? And is fasting actually harming your hormones? In this powerhouse episode, we sit down with Dr. Lauren Colenso-Semple, PhD—muscle physiology researcher and women's health expert—to set the record straight on some of the most common (and confusing) fitness myths shared on social media today.

From the real impact of estrogen on muscle adaptation to the truth about protein timing, cycle syncing, and Pilates vs. progressive overload—this conversation is a deep dive into what the science actually supports when it comes to strength training and aging well. Whether you're navigating perimenopause or just trying to cut through the chaos of social media advice, Dr. Colenso-Semple brings clarity, confidence, and evidence-based recommendations that empower you to take charge of your fitness with simplicity and confidence.

This episode will cut through the noise and guide you in how to train & eat to become strong, capable, and confident—at every age, in every phase.

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IN THIS EPISODE:

00:00

Introduction to the Fit Physician Podcast

00:52

Dr. Lauren Colenso Semple's Background and Expertise

05:01

Empowering Women Through Evidence-Based Fitness

06:51

Debunking Myths: Heavy Weights vs. Muscle Growth

14:35

The Role of Hormones in Muscle Maintenance

16:22

Pilates and Its Effectiveness for Muscle Growth

20:28

The Importance of Force Production in Strength Training

25:30

Flexibility in Resistance Training: Finding What Works

27:54

Protein Timing and Nutrition for Women Physicians

28:08

Understanding Protein Timing and Nutrition

31:22

Debunking Myths Around Fasting and Menopause

39:27

The Impact of the Menstrual Cycle on Training

46:00

Core Foundations of Nutrition and Exercise

50:36

Future Directions in Women's Health Research

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Connect With Us:

💪 Download Our Thriving Through Menopause Guide

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💜 Learn More About Fit Physician Coaching