Episodi
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In this episode of the Ruth Mac Fit Podcast, Ruth dives into one of the most common frustrations women face in midlife: âWhy canât I lose weight like I used to?â
Youâll learn:
Why fat loss technically hasnât changed⌠but why your approach probably needs to
What midlife changes, like hormones, lifestyle, and mental load actually mean for results
Why motivation and willpower arenât the problem
How The No Crap Cake Method helps you make intentional choices without all-or-nothing pressure
The shift from tracking and pushing harder to feeling calm, in control, and strong
Youâll walk away with practical insights, a clear explanation of whatâs really going on, and why itâs not about working harder⌠itâs about working smarter with your life right now.
đ§ Ready to ditch the guilt and overwhelm?
Visit www.ruthmacfit.com or follow Ruth on Instagram @ruthmacfit to find out more about The No Crap Cake Method.đ If this resonated, leave a review, share it, and help more women build a life that feels as good as it looks.
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What does life actually look like after youâve reached your fat loss goal? If youâve ever said, âI canât wait for this diet to be over so I can get back to normal,â this episode is for you.
In this practical (and encouraging!) chat, I break down what maintenance really looks like once you've lost the weight...without slipping back into old habits.
Weâll explore why so many women rebound after dieting, the habits that actually lead to long-term success, and how to know if youâve truly reached maintenance.
Spoiler: it's not just about a number on the scales.
Iâll share:
â The restrict-rebound cycle and why itâs so common
â The 4 habits long-term maintainers have in common (from Wing & Phelan, 2005)
â Why maintenance isnât a âfinish lineâ and what to focus on instead
â What to expect from your body composition at maintenance
â Why a few hundred extra calories can make a big difference
â How awareness, not obsession, helps with food choices
â The âNo Crap Cake Conditionâ and how it applies beyond fat loss
â Why movement in midlife is about more than just burning caloriesIf youâre tired of yo-yo dieting or feeling unsure about the next phase of your journey, this is your sign to rethink the way you view maintenance and start building a lifestyle you love.
Want support to make midlife your strongest chapter yet?
Join me inside the Ruth MacFit community at www.ruthmacfit.com
Or come say hi on Instagram: @ruthmacfitSubscribe to the podcast to never miss an episode
Share this episode with someone whoâs ready to move beyond dieting for good
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Episodi mancanti?
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Feel like you're always snacking or eating on autopilot? In this episode, we explore how mindful eating, especially in midlife, can reduce cravings, support fat loss, and improve your relationship with food. And it often starts with where you eat.Youâll learn:What mindful eating really means (without perfection)How your eating environment affects hunger and satisfactionWhat the research says about distracted eating and weight gainPractical tips to eat slower and more intentionallyWhat to do when old habits creep back in⨠Reflective questions:Where do I usually eat my meals?How often am I distracted while eating?Whatâs one small shift I could make this week?Client examples included...like the woman who simply cleared her dining table and noticed huge changes in her habits.Want support creating sustainable habits without dieting?I help women feel great in midlife - fitter, stronger, and more in control - through flexible coaching focused on habits that actually last.Head to www.ruthmacfit.com or reach me via instagram or email @ruthmacfit or [email protected]
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Ever feel like you're doing everything right. You're eating better, moving more and still not feeling how you want to feel?
In this episode of The Ruth MacFit Podcast, recorded during a spontaneous trip to Canada, Iâm sharing the truth about why fat loss, energy, and confidence feel harder in midlife and how to stop feeling like you're failing.
Youâll hear:
My story: from chronic stress and illness to rebuilding strength after burnout
Why so many midlife women feel stuck and what the research says about stress, hormones, and hunger
The real reason restrictive dieting and pushing harder don't work long-term
The No Crap Cake Condition: what it really means (and why itâs about more than just cake)
How I built Ruth Mac Fit differently...to help you create a life you donât want to escape from
And the 4 mindset questions I use with my clients when motivation is low or the all-or-nothing thinking kicks in:
How can I make this more enjoyable?
Whatâs the smallest action I can take to help me start today?
What can I do now that aligns with my goals? (Especially if itâs later in the day)
What went well today?
⨠Mentioned in this episode:â The No Crap Cake Challenge inside the Ruth Mac Fit app
â How our coaching supports real, lasting change with flexible options to suit your lifestyleđ Explore coaching options â www.ruthmacfit.com
đ˛ Say hi or ask a question on Instagram â @ruthmacfit
đ§ Hit follow & share this with a friend whoâs tired of the start-over cycle -
Feeling like you need to "sort it out" after Easter?
If you're surrounded by chocolate or feeling the effects of too many mini eggs, this episode is your reminder that extreme dieting isnât the answer.
Ruth breaks down:
The biggest post-Easter fat loss mistakes
Why skipping breakfast and fasting might backfire
What the research says about carbs, protein, and ultra-processed foods
Why women in midlife need to think differently about fat loss
How to build habits that work even on your hardest days
Her âNo Crap Cake Conditionâ and how to enjoy food without guilt
Youâll leave this episode with a calm, confident strategy that supports fat loss and long-term health...without burnout, restriction or cutting out the things you love.
Mentioned in this episode:
Study on meal frequency & cortisol
Satiety benefits of whole foods like potatoes
Research on ultra-processed food and calorie intake
The "No Crap Cake Condition" Ruthâs signature approach
Want more support?
Doors are open at Ruth MacFit! Join a membership level that suits your needs and get the support to feel stronger, fitter and healthier for good.
Visit: www.ruthmacfit.com
Connect: @ruthmacfit on Instagram
Subscribe & share if you found this helpful...your support helps more women find the show.
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Overwhelmed and running on empty?
In this episode of The Ruth MacFit Podcast, weâre talking about the real reason fat loss feels impossible in midlife and itâs not because youâre lazy or lack willpower. Itâs stress. And more importantly, what chronic stress is doing to your body and your results.
Youâll hear a relatable story of one woman navigating perimenopause, exhaustion, and snacking cycles, and how small, calming changes helped her feel energised, lose weight, and manage her symptoms...without doing more.
Weâll cover:
Why doing more isnât the answer
How chronic stress affects fat loss, sleep & cravings
What non-negotiables you can stick to even in chaos
Calming morning routines and breakfast swaps that work
Why weight fluctuations arenât always fat gain
How to know when you're ready to do more
Whether youâre a midlife woman juggling everything or just looking to feel more in control, this episode will help you shift the pressure, reduce overwhelm, and create lasting change.
Need support with your goals?Join the waitlist or learn more at www.ruthmacfit.com
Find me on Instagram: @ruthmacfit -
Ever found yourself reaching for snacks when you're not even hungry?
Youâre not alone and itâs not about willpower.In this episode of the Ruth MacFit Podcast, Ruth dives into emotional eating: what it is, why it happens, and what you can gently start doing to change the pattern. If youâve ever thought, âIâve ruined everythingâ after stress-eating or picking at food without realising, this oneâs for you.
Youâll learn:
Why emotional eating isnât just emotional â it can be physical or habitual
The surprising link between not eating enough and emotional eating
How decision fatigue and stress play a major role
How to break the habit loop with simple, realistic tools
Why you need the âNo Crap Cakeâ rule in your life!
Ruth shares relatable stories, client insights, and science-backed tools to help you stop beating yourself up and start building better habits, without aiming for perfection.
⨠Youâre allowed to eat, and youâre allowed to feel.
This episode is your permission slip to be kinder to yourself while learning to pause, reflect and choose differently.đ Want to take this further?
Join the waitlist for coaching at www.ruthmacfit.comđ˛ Tag Ruth on Instagram @ruthmacfit if this episode hit home.
âď¸ Please subscribe, rate and share this episode as it helps more women hear this message. -
In this episode of The Ruth MacFit Podcast, Iâm joined by the brilliant Claire Farrell from FitPositive.ie, a fellow coach specialising in women's health, midlife wellness, and sustainable fat loss.
We dive into:
Claireâs story of hitting a low point in her early 40s and how she turned it around
Why positive aging is more than a buzzword, it's a strategy
How simple strength training and walking can change your life
Navigating perimenopause, burnout, and hormonal shifts
The ADHD connection and how routine and movement support mental clarity
Why it's not about doing everything, it's about doing the right things consistently
Key mindset shifts for success, including the power of reflection, curiosity, and self-compassion
Whether you're in your 40s or looking ahead, this is a conversation full of warmth, truth bombs, and practical steps to future-proof your health without overwhelm.
Connect with Claire on Instagram: @fitpositive.ie
Follow Ruth: @ruthmacfitđ§ Subscribe, share and leave a review to help us reach more women ready to grow stronger in midlife and beyond!
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In this episode of The Ruth Mac Fit Podcast, Ruth dives into what it really means to feel great in midlife and itâs not about being perfect, thinner, or ticking off to-do lists at lightning speed.
We talk about:
Why we say we care less what others think, but still fall into people-pleasing
Hidden behaviours we do for approval
How perfectionism, comparison and mental overload keep us stuck
The truth about feeling better before the goal is even reached
How awareness is the first powerful step to change
Reflective questions to get realigned with what matters:What matters to me right now?
What do I say I valueâand am I living in a way that reflects that?
Where in life do I feel like Iâm just going through the motions?
What would I be doing more of if I was less worried about what others think?
Whatâs draining me right now?
Where am I adding pressure that doesnât need to be there?
What would give me energy today?
What would feel good for me today?
This episode is packed with stories, reframes, and moments of âOMG, I do that too!â
Share with a friend who needs this reminder: you donât need to prove anything to feel amazing in your 40s and beyond.
đ˛ Follow Ruth on Instagram: @ruthmacfit
đ Join the community: www.ruthmacfit.com -
In this episode, Ruth shares a powerful mindset shift that can help you stay consistent, even when life feels overwhelming. Whether youâre juggling work, parenting, perimenopause symptoms, or all of the above, waiting for things to calm down before taking action often leads to endless delays.
Instead, Ruth encourages planning for chaos. She shares her personal routines, client stories, and strategies like flexible ranges for calories, steps, and workouts, so you can keep progressing without needing life to be perfect.
Expect practical tips, relatable stories, and a realistic way to keep going when everything feels like too much.
đŻ Topics covered:
Evening routines that work even on hectic daysThe power of "if and then" planningWhy flexible targets beat rigid goalsStaying focused on actions, not just outcomesHow to feel good now (not just 8 weeks from now)Introducing the âThree Winsâ strategyJoin Ruth as she helps you embrace imperfection, ditch all-or-nothing thinking, and feel stronger in body and mindâone win at a time.
đ Get on the waitlist here for Ruth MacFitâs March intake or for more info head to www.ruthmacfit.com
đ˛ Follow Ruth on Instagram: @ruthmacfit -
In this episode of The Ruth MacFit Podcast, Iâm diving into one of the most common struggles for women over 40, comparing yourself to others and feeling like youâre falling behind. Whether it's in fat loss, fitness, or life in general, Iâll share why comparison is a normal part of being human, how it shows up (especially in midlife and perimenopause), and what you can do to stop it holding you back.
Iâll also share insights from Mel Robbins' book "Let Them" and real-life examples from my coaching clients who deal with these same feelings.
In this episode, I cover:
Why comparison is wired into us (and how to handle it)How comparison impacts your mindset in midlife, especially when hormones are fluctuatingTurning jealousy into curiosity (and how that can help you grow)Why focusing on what you can control is the key to progressWhat to do when it feels easier for everyone elseReal client stories that show youâre not aloneSimple mindset shifts to keep going when comparison sneaks inIf youâve ever looked at someone elseâs journey and felt frustrated, this oneâs for you.
Join the coaching waitlist: hereFollow on Instagram: @ruthmacfitFind out mire: www.ruthmacfit.comTake the midlife habit scorecard: hereEnjoying the show? Donât forget to subscribe and leave a review if this episode resonates with you!
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In this episode of the Ruth Mac Fit Podcast, Ruth dives into a mindset that might be subtly sabotaging your progress: the Just in Case Mindset. Whether it's holding onto old clothes, clutter, or backup plans, this way of thinking often reflects a deeper fear, a lack of trust in ourselves.
Ruth explores how this mindset shows up in different areas of life, from health and fitness to career choices and self-belief.
Ruth encourages listeners to declutter both their physical and mental space, make one strong commitment at a time, and stop letting âjust in caseâ thinking hold them back from the life they truly want.
Find Ruth on instagram @ruthmacfit or at www.ruthmacfit.com
You can also join the waitlist here and be first to know when we are opening the doors for new members.
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If youâve ever felt guilty for saying no, struggled with people-pleasing, or felt emotionally drained after dealing with certain people, this episode is for you.
I share a recent personal experience that highlights that just because someone wants access to you, doesn't mean they're entitled to it.
In this episode, I share:
Why trusting your gut is the key to protecting your peace. How setting boundaries isnât about being mean, itâs about self-respect. The physical impact of emotional stress and why my back pain is hanging about. How my brother is an incredible human, proving that our past doesnât define us. A simple way to start setting boundaries today, without guilt.Head to @ruthmacfit on instagram or www.ruthmacfit.com for more info on coaching or to get in touch.
I'd love to know if you can resonate and for you to like, follow, subscribe and share to spread this message far and wide.
Lets stop letting guilt rule our decision making.
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Are you confused about how much protein you really need? Wondering if those high-protein supermarket foods are worth it? Or feeling pressured to eat more protein just because itâs gone viral?
In this episode, weâre breaking down the truth about protein, food marketing, and whether you actually need protein powders, cottage cheese pancakes, or macro-friendly meals to hit your goals.
Weâll cover:
â How much protein you actually need
â The role of protein in muscle maintenance, fat loss, and overall health
â Protein powders vs whole foods - do supplements really make a difference?
â The marketing tricks behind âhigh-proteinâ supermarket products
â Why âmacro-friendlyâ meals might be overcomplicating nutrition
â How to make informed choices without getting caught up in diet trendsIf youâve ever felt confused about protein, wondered if youâre eating too little or too much, or questioned whether âhigh-proteinâ foods are worth the hype then this episode is for you.
đŹ Have you ever bought a âhigh-proteinâ product and later realised it wasnât much different from the regular version? Let me know on Instagram @ruthmacfit. Iâd love to hear your thoughts!
đ Donât forget to subscribe, share, and leave a review if this episode was helpful!
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Have you ever avoided doing something because you didnât feel ready? Youâre not alone. In fact, when I asked my Instagram community, 100% of them said yes!
In todayâs episode, Iâm diving into why this fear exists (especially for those who have been fit before) and how to move past it.
Iâll share my own experience of recovering from rheumatic fever and how fear of pain, ego, and comparison to my past self almost held me back. Plus, Iâll explore real research on why we hesitate to start again and why muscle memory and experience mean youâre never truly starting from scratch.
â Why itâs often harder to start again when youâve been fit before
â The role of self-comparison, identity, and ego in holding us back
â How muscle memory works and why your body can bounce back faster than you think
â How fear of pain and exhaustion can create a cycle of avoidanceâand how to break it
â Why starting small and imperfectly is the key to regaining fitness
â How Ruth Mac Fit is designed to support women who feel exhausted, stuck, or confusedReady to rebuild your strength and confidence? Sign up for the next intake of Ruth Mac Fit starting 24th February! Choose the level of support that works best for you.
Learn more: www.ruthmacfit.com
Got questions? DM me on Instagram @ruthmacfit or reach out via my website.
Enjoyed this episode? Donât forget to subscribe to the podcast so you never miss an episode! And if this resonated with you, share it with a friend who might need to hear it.
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Have you ever found yourself reaching for food when stressed, saying yes when you really mean no, or scrolling your phone instead of tackling your to-do list,even though you know better?
In this episode, I break down whyhabit loops keep us stuck in behaviours we want to change and whywillpower isnât the answer. Instead of forcing yourself to stop, the real power lies inpausing and reflecting,noticing the habit, questioning it, and creating space for better choices.
Iâll share:
âThe science behind habit loops and why we repeat actions on autopilot.
âHow my âNo Crap Cakeâ mindset has helped me make more intentional choices.
âA clientâs frustration with stress eatingâand why awareness is actually a win.
âHow to use the pause to reflect: Did this actually help? How do I feel now?If youâve ever felt stuck in a habit and frustrated with yourself, this episode willshift your perspective and help you see that changestarts with awareness and not perfection.
đ Tune in to learn how to break the cycle and start making choices that actually serve you. đ
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In this episode of the Ruth MacFit Podcast, I sit down with my good friend Carrie Prideaux, formerly known as Sportie Carrie from the Chris Moyles Show on Radio 1, to chat about life changes, the power of yoga, and navigating midlife with strength and self-care.Carrie shares her journey from broadcasting to becoming a yoga instructor, the impact of breathwork and movement on stress management, and why yoga is for everyone, regardless of experience, age, or gender. We also dive into the competitive spirit, modeling healthy behaviors for our kids, and how yoga can be a game-changer for both physical and mental well-being.Carrie has even created some beautiful yoga flows for the Ruth Mac Fit app, and if youâre ready to start your own journey, our new intake begins 24th February! Head to ruthmacfit.com to find out more.Give us a listen and be sure to follow us on Instagram:đ§ââď¸ Carrie â @hopeyoga_yorkshiređď¸ââď¸ Ruth â @ruthmacfitLet me know what you think of the episode! â¨
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Are you tired of feeling like you're constantly starting over? Struggling to stay consistent and wondering why some people seem to succeed while you feel stuck? In this episode, Ruth breaks down the key mindset shifts and habits that her most successful clients have in common, so that you can apply them too.
The workouts, nutrition targets etc are the easy bit. Committing to change & not letting your past failures define you are the first step.
In this episode, youâll learn:
âď¸ Why commitment to yourself is the #1 predictor of success
âď¸ How letting go of past failures can free you to move forward
âď¸ What happens when you stop rushing weight loss and embrace the process
âď¸ The real cost of doing nothingâand how small actions create massive change
âď¸ The key traits of successful women who make lifelong changes
âď¸ How shifting focus from the scale to strength transforms everything
âď¸ Why those who ditch all-or-nothing thinking and focus on habits thriveWant to complete the midlife habit scorecard? You can do that here.Want to join us & make lasting change? You can join our waitlist for our 24th February intake here.
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In this episode, Ruth discusses the transformative power of belief, both from oneself and from others. She shares personal experiences and insights on how belief can catalyze change.
keywords:
belief, self-perception, personal growth, empowerment, coaching, strength training, mindset, change, labels, narrative identity
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In this episode, Ruth explores the theme of fear and its impact on personal growth. She discusses how fear can hold us back from pursuing our desires and how it can be reframed as a challenge rather than a threat. Ruth shares her personal experiences with fear, emphasising the importance of taking small steps to overcome it and the value of celebrating progress.
Key words: Keywords
fear, personal growth, overcoming challenges, self-improvement, motivation, mental health, resilience, confidence, personal development, facing fears
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