Fat loss is rarely the only goal. Most women don’t just want a smaller body. They want more energy, confidence, and a way of eating and moving that fits into real life without everything else having to stop.

In this episode, I talk about why so many well-intentioned fat loss plans fall apart, even when they look sensible on paper. We explore the stacking effect of doing more on top of an already full life, decision fatigue, and why rigid rules often create all-or-nothing thinking rather than long-term progress.

I explain what flexibility actually looks like in practice. Not “anything goes”, but a smarter kind of structure that allows you to adapt without giving up. We cover calorie ranges versus single targets, tracking as a tool rather than a rule, why consistency is about patterns over time, and how flexibility protects progress instead of derailing it.

If you’re tired of starting again, this episode will help you understand why the problem isn’t effort or discipline, but an approach that doesn’t match your life.

To have your calorie range calculated then click here.

Find Ruth on instagram @ruthmacfit

Join the No Crap Cake Method: www.ruthmacfit.com

In this New Year episode, Ruth reflects on why traditional New Year resolutions so often fail and what actually works instead.

She explores why intensity, restriction, and chasing perfection rarely survive real life, and introduces the Ripple Effect. A way of building small, sustainable habits that make everything else easier.

Ruth shares personal examples, client stories, and practical insights into keystone habits like sleep, morning movement, preparation, fueling well, and reflection. Habits that reduce friction, lower stress, and support progress long after January energy fades.

This episode is about letting go of all or nothing thinking, focusing on behaviours rather than outcomes, and choosing habits that fit real life so change can last.

Find Ruth on Instagram: @ruthmacfit

Join us in the No Cr@p Cake Method: www.ruthmacfit.com

And don't forget to subscribe to this podcast - this helps others find it and I'm already sending you a big crisp high five for doing this.

In this episode of the Ruth Mac Fit Podcast, Ruth is joined by Nina, a nutrition client based in Dubai originally from Germany, who began strength training in her 40s and has since become a German national-level powerlifter. Nina shares what it really looked like in the early days, how she stopped comparing herself to younger lifters, and why a beginner mindset can be your biggest advantage when you start later.

They also break down what powerlifting actually is (squat, bench press, deadlift), why Nina’s bench became her favourite lift over time, and how community and coaching helped her stay consistent. Nina opens up about a major setback before Masters Worlds, how her goals shifted from chasing personal bests to simply qualifying safely, and what recovery has taught her about patience and perfectionism.

Find Ruth on instagram @ruthmacfit

Find Nina on instagram @berlindubai

In this episode of the Ruth Macfit Podcast, Ruth shares a personal story from a weekend run that didn’t go to plan and why stopping was the smartest decision she could have made.

Using both lived experience and evidence-based guidance, this episode explores how to decide whether to exercise when you’re feeling under the weather, why simple rules like “above the neck” can be misleading, and how to adapt training without losing momentum or confidence.

You’ll hear about:

• Why exercise can feel harder, not easier, when illness is brewing

• The difference between normal training fatigue and illness-related fatigue

• When light movement can help and when rest really matters

• How to test readiness with everyday movement rather than full workouts

• Why pushing through can prolong recovery and increase risk

• How to return to training after illness without rushing or setbacks

• What actually supports immune health during winter, without miracle fixes

This episode is for anyone who values consistency, struggles with knowing when to rest, or worries that missing a workout means losing progress. It’s about making decisions that support long-term health, not proving willpower.

Instagram: www.instagram.com/ruthmacfit
Website and coaching options: www.ruthmacfit.com

In this episode, I unpack the growing trend of extreme brain-health advice aimed at women in midlife in particular the keto resets “sardine diet” and why these messages can feel so urgent, confusing and fear-based.

You’ll hear an evidence-based perspective on what truly supports long-term brain health, why extreme nutrition advice lands so strongly at this stage of life, and how to feel more confident in your choices without resorting to restriction or dramatic fixes.

This conversation is designed to help you step away from panic-driven health messaging and reconnect with sustainable habits that support both your wellbeing now and your long-term health. If you ever feel overwhelmed by conflicting advice or like you’re “not doing enough”, this episode is for you.

I mention a fantastic book by author and psychologist Kimberley Wilson called How to Build a Healthy Brain and it really is worth a read if you want to delve deeper in protecting your brain health.

If you enjoy the episode, please follow, review or share with a friend. You can connect with me on Instagram @ruthmacfit or explore coaching at ruthmacfit.com.

In this episode, Ruth dives into why December feels so much harder when it comes to consistency with health, fat loss and wellbeing and how you can enjoy Christmas more, not less, by making intentional choices rather than slipping into the familiar “fuck it, it’s December” mindset.

You’ll learn:

✨ Why December can derail progress (and why it’s NOT a willpower problem)

✨ How sleep, routines, nostalgia, scarcity and dopamine make festive food feel irresistible

✨ Why the goal of December isn’t perfection - it’s protecting your energy and confidence

✨ Strategies to help you feel calm and in control all month:

Decide before you get there

Support “tomorrow you”

Choose realistic non-negotiables

The No Crap Cake Condition™ - less often but more enjoyable

✨ How to handle social pressure around food and alcohol without feeling awkward

✨ Why reflecting beats starting again in January

This episode is for every woman who wants to enjoy the festive season and feel strong, capable and proud of herself on 1st January with no guilt, no punishment, no reset required.

Finish Strong December Challenge inside the Ruth Mac Fit app

💌 Black Friday Offer - 20% off first two months + bonus check-in in mid-December

👉 Join here: www.ruthmacfit.com and use the code

BF2025 at check out.

👉 Message Ruth on Instagram for guidance on which level suits you or just to chat: @ruthmacfit

Ever feel like your brain just won’t stop? Like you wake up already thinking of a hundred things to do...work, family, life admin and your head’s spinning before the kettle’s even boiled?
In this episode, Ruth MacIntyre dives into that “stuck in go mode” feeling... when you can’t slow down, even though you’re running on empty.

She shares her own recent story of bubbling brain while building the No Crap Cake Method website, the science behind decision fatigue, and why pausing isn’t failure - it’s often the very thing that gets you moving forward again.

💛 Inside this episode:

• What’s happening in your brain when you can’t switch off

• The science of decision fatigue and attention residue

• How stress hormones affect focus, mood, and even fat loss

• Simple ways to calm a racing mind and reset your nervous system

• How small pauses can actually boost productivity and consistency

• Practical tools: brain dumps, breathing resets, mindful movement, and more

If you’ve ever thought, “I don’t have time to rest,” this episode will help you see why you don’t have time not to.

Listen to the end for a quick 2-minute breathing reset you can use any time your brain feels too busy.

Instagram → @ruthmacfit
Learn more → ruthmacfit.com

In this episode, Ruth dives into why traditional goal-setting often fails - especially for women 40+ and how progress-based goals can help you finally stay consistent.

If you’ve ever started strong, lost momentum, and felt frustrated that life keeps getting in the way, this one’s for you. You’ll learn:
✨ Why outcome-focused goals don’t work long term
✨ How to set progress-based goals that fit real life (even when you’re busy)
✨ The 3-step approach: Direction, Definition & Review
✨ The science behind motivation, self-efficacy, and habit building
✨ Real examples from Ruth’s own life and coaching inside The No Crap Cake Method

You’ll leave this episode knowing exactly how to set realistic, flexible goals that build confidence, keep you motivated, and actually last.

💛 Follow Ruth on Instagram: https://instagram.com/ruthmacfit

If you’ve ever leaked on a run, rushed to the loo all night, or wondered whether prolapse means you have to give up the exercise you love then this one’s for you. I’m joined by Dr Alice Landon, a specialty doctor in gynaecology and urogynaecology, to demystify pelvic floor health for women 40+.

We get real about:

• The difference between stress vs urgency incontinence and why it matters for treatment

• What actually causes urgency/frequency (including caffeine, fizzy drinks, alcohol and “just-in-case” wees)

• Why symptoms often appear in perimenopause/menopause (hello, falling oestrogen)

• Pelvic floor exercises (how to make them stick - Squeezy app!)

• Running, jumping & lifting: can you keep training if you leak?

• Prolapse explained in plain English: signs, what’s safe, and when to treat

• Options that work: vaginal oestrogen, pessaries, pelvic health physio, lifestyle tweaks, and when surgery is the right call

• Botox for the bladder (who it’s for and how it helps)

• Post-op do’s and don’ts to reduce recurrence (lifting, constipation, driving)

  Key takeaways

• Leaking is common but not “just normal” and there’s a lot you can do.

• Start with the basics: consistent pelvic floor work, consider vaginal oestrogen for GSM, review fluids and “just-in-case” habits.

• You don’t have to stop the movement you love; adapt and treat so you can keep going.

• Pelvic health physiotherapy is game-changing and often avoids surgery.

• If you need surgery, careful aftercare (no heavy lifting/straining, manage constipation) matters for long-term success.

If you to make change that feels good at 40+ , with an approach that works with life & not against it then join us in The No Crap Cake Method.

You can find Ruth on instagram @ruthmacfit

In this powerful and down-to-earth episode of The Ruth Mac Fit Podcast, Ruth sits down with Claire Farrell, founder of Fit Positive IE, for an honest conversation about fat loss, health, and finding balance in midlife. Together they explore why so many women still feel pressured to chase “thinness by any means,” how GLP-1 medications, diet culture, and social-media algorithms shape our beliefs, and why it’s time to redefine success as feeling strong, calm, and healthy — not just smaller.

Ruth and Claire discuss:

• The rise of “thinness culture” and the loss of body-positivity online

• GLP-1 medications, muscle loss, and the importance of strength training

• The dangers of black-and-white nutrition messaging (and why nuance matters)

• Sustainable fat-loss strategies for women 40+

• Building muscle, improving bone and heart health in perimenopause

• How to focus on fuel, fibre, movement, and mindset instead of restriction

• The “Five Whys” method to find your deeper motivation for change

• The real meaning of moderation and food freedom

This episode is packed with compassion, common sense, and evidence-based insight for any woman in her 40s & beyond who’s tired of quick fixes and ready to embrace a more balanced, science-led approach to health and longevity.

• Ruth Mac Intyre – @ruthmacfit

• Claire Farrell – @fitpositiveie

Are you tired of logging every single meal into MyFitnessPal or another calorie tracker? In this episode of The Ruth MacFit Podcast, I dive into the pros and cons of calorie tracking and why you don’t have to track forever to see results.

For many women (especially in midlife), tracking calories can be a useful tool to raise awareness, understand portion sizes, and spot hidden calories. But it can also become overwhelming, unsustainable, and even damaging to your relationship with food.

I’ll share:
✅ Why calorie needs are so individual (BMR, NEAT, hormones, lifestyle)
✅ How tracking can teach you about protein, fibre, and portion sizes
✅ The hidden pitfalls of tracking (accuracy, sustainability, food obsession)
✅ Real-life client stories of progress with and without tracking
✅ A practical “meals-first” approach to move away from tracking
✅ How to handle weekends, meals out, and maintenance without guilt

If you’ve ever wondered “Do I really need to track calories forever?” then this episode is for you. You’ll learn how to build calm, sustainable fat loss habits that help you feel in control without living by the numbers.

Subscribe to the podcast for more support on fat loss, strength, and sustainable health in midlife.

Connect with me on instagram @ruthmacfit

In this episode of The Ruth MacFit Podcast, I explore a big question many women ask themselves: do you really need to hit rock bottom to make a lasting change?

I share my own reflections, about what I’ve learned about chasing thinness versus building health, strength, and energy. I dive into the psychology of why we wait for wake-up calls, the Health Belief Model, optimism bias, and the power of quick wins that help you feel better immediately.

You’ll hear client stories, including women who shifted away from all-or-nothing dieting - building habits that feel good now and support long-term fat loss, strength, and confidence.

We’ll cover:

• Why thin doesn’t equal healthy (and what to focus on instead)

• The link between GLP-1 medication, protein, and muscle loss

• The science behind why we often wait for a crisis before changing

• Practical ways to create wake-up-call level motivation without the crisis

• Quick wins: small daily habits that boost energy, mood, and confidence straight away

• Client success stories showing how sustainable change is possible at any stage of midlife

✨ My biggest message is to make it more than thin. Whatever approach you take, whether it's tracking, medication, habit based or something else...choose the strategies that leave you feeling strong, calm, and energised.

If this episode resonates with you, please subscribe, share, and leave a review...it helps more women find this message. You can connect with me on Instagram @ruthmacfit.

In this episode of the Ruth MacFit Podcast, I’m diving into why strength training is one of the best things you can do for your body in midlife and beyond.

I share my own story of how illness forced me to rethink fitness, why running wasn’t an option anymore, and how strength training completely transformed not only my health but also my confidence and independence.

You’ll hear:

• Why strength training isn’t about lifting “heavy” ...it’s about starting where you are

• How even small, simple workouts (like a few daily movements) can make a big difference

• The science behind muscle loss (sarcopenia) and why we can change how we age

• Real client stories...from building press-ups to becoming a national powerlifter

• Common barriers (time, fear of bulking up, thinking it has to be perfect) and how to overcome them

• How strength training ties into my No Crap Cake Method pillars: making it fun, learning from feedback, and making intentional choices

Whether you’ve never picked up a dumbbell before or you’re worried it’s “too late” to start, this episode will show you why it’s never too late, why you don’t need hours in the gym, and how strength really is the secret to changing the way we age.

After you listen, I’d love to hear from you: what’s the one small strength action you can start today?

DM me on Instagram @RuthMacFit or reply to the podcast email...I’ll be cheering you on!

If you’ve ever said “I’ll just do this 6-week plan and then get back to normal,” this one’s for you. Ruth unpacks why the structure of most diets keeps us stuck in all-or-nothing thinking and what to do instead.

You’ll hear how to use calorie ranges (without turning numbers into “good” vs “bad”), why tracking isn’t a non-negotiable, and how tiny, realistic habits create results you can keep.

We’ll talk maintenance vs fat-loss, false hope syndrome, push vs adapt, and why the No Crap Cake Method is built for real life in your 40s and beyond.

• Why short programs (6–12 weeks) quietly fuel the start–stop loop

• How to set calorie ranges (and weekly averages) without falling into perfectionism

• What real non-negotiables look like (hint: not tracking everything) and how to choose yours

• The push/adapt mindset: when to go harder and when to hold steady

• Why “optimal” advice isn’t everyday life and why transparency matters

• The 4 pillars of the No Crap Cake Method:

  1. Less often, more enjoyable

  2. Make choices, not reactions

  3. No failure, only feedback

  4. Make it fun, make it life

Pick one tiny non-negotiable you can do even on your busiest day (e.g., add protein to one meal, 5-minute walk/stretch, write 3 wins before bed). Do it daily. Notice how it changes how you feel.

• Join The No Crap Cake Method (coaching for women 40+ who are done with all-or-nothing) details at ruthmacfit.com

• Say hi on Instagram: @ruthmacfit

• Share your non-negotiable with Ruth...she loves hearing them!

Ever told yourself “I’ll start again on Monday” after a slip-up? Or skipped a workout because you didn’t have time for the full session? That’s the all-or-nothing mindset and it might be the very thing keeping you stuck.

In this episode of The Ruth MacFit Podcast, Ruth shares her own story of choosing not to travel for the Great North Run and how she refused to fall into the “if I can’t do it all, I’ll do nothing” trap. Instead, she created her own version at home...proving that flexibility always beats perfection.

You’ll hear:

• The truth about all-or-nothing thinking and how it sabotages fat loss, fitness, and self-care.

• Real client stories of women breaking the cycle and seeing results through flexible, consistent habits.

• Why “just doing something” always trumps waiting for the perfect plan.

• Research on why restrictive diets fail and why self-compassion and minimum standards lead to long-term success.

• Simple tools like non-negotiables, minimum standards, and The No Crap Cake Method to help you feel calmer, more consistent, and in control.

If you’re tired of yo-yo dieting, guilt, and the start–stop cycle, this episode will help you see that you are not broken, you just need a different approach.

👉 Come and say hello on Instagram @ruthmacfit.
👉 Learn more about The No Crap Cake Method at www.ruthmacfit.com.

Listen to the episode on setting non-negotiables here

If you’ve ever had “how am I meant to get off this loo?” levels of soreness after a perfectly sensible workout, this one’s for you.

In today’s episode I unpack why DOMS can feel worse in our 40s and beyond, what perimenopause has to do with recovery (and what it doesn’t), and the practical habits that help you feel less wrecked and more resilient.

We cover:

• What DOMS actually is (and how to tell it apart from injury)

• How shifting hormones (oestrogen, progesterone, testosterone) affect recovery

• Fasted training, alcohol, ice baths & lifting heavy - what’s myth vs helpful nuance

• The real foundations: sleep, stress, protein, carbs, hydration, electrolytes (when they’re worth it)

• How to tweak training on low-energy days without losing momentum

• Simple rituals for calmer evenings, better sleep and faster repair

Remember, you’re not broken...you just need a different recovery plan. Consistency beats crawling up the stairs. Let’s help your body feel ready to go.

Find me on Instagram: @ruthmacfit - come say hi and tell me your biggest recovery win this week.
Learn more about The No Crap Cake Method: www.ruthmacfit.com

If this helped, please like, follow, rate and review so more midlife women find it.

After returning from Barbados and easing back into UK routines, I'm here to talk about the stories we tell ourselves... the ones that whisper “it’s harder for me” and quietly hold us back from trying.

Maybe you’ve thought:

• “I can’t because I’ve got kids.”

• “It’s harder because of my joints.”

• “I don’t have the time, money or energy.”

Those challenges are real, but are they the full stop at the end of your sentence? Or are they just stories that feel protective in the moment but actually keep you stuck?

In this episode, I share my own experiences...from running with young children, recovering from rheumatic fever, and even facing setbacks in Hyrox competitions, to show how shifting perspective changes everything.

We’ll explore:

• Why belief shapes behaviour (Bandura’s self-efficacy theory).

• How small wins create momentum and rebuild confidence.

• The power of adopting a beginner’s mind (Shoshin).

• Why safety and calm are vital for sustainable fat loss and lasting change.

• How to spot when your protective stories are really self-handicapping.

Here are the reflective questions and a journal prompt so you can start rewriting your own story today.

📝 Reflective Questions from this Episode:

1. What’s the story you find yourself telling most often about why it’s harder for you?

2. Is that story protecting you — or is it limiting you?

3. If you didn’t need to prove anything to your past self or anyone else, what’s one tiny step you’d be curious enough to try today?

💡 Journal Prompt:
Write: “Just because I think it doesn’t mean it’s true.”
Then list the stories that have been holding you back. For each one, ask:

• Is it fact or is it fear?

• What would it look like to test it?

Find me on Instagram @ruthmacfit.

And if you haven’t already, subscribe, rate, and share this podcast as it really helps more women like you find it.

Your results aren’t built on your best days. Instead they’re protected by your hardest ones.

In this episode of The Ruth MacFit Podcast, I’m diving into the power of non-negotiables, those simple, minimum habits that keep you consistent even when life feels messy, stressful, or overwhelming.

We’ll chat about:

• Why rigid “all-or-nothing” plans backfire when life gets busy

• How to design minimum standards that protect your progress

• Real-life examples from my own routine and from clients like Hayley

• Why tiny actions compound into long-term fat loss success

• Practical steps to create your own movement, nutrition, and mindset non-negotiables

If you’ve ever struggled with the “I’ll start again on Monday” loop, this episode will show you how to break free and keep moving forward...even on your hardest days.

💡 By the end, you’ll know exactly how to set up habits that bend with life instead of break, so you can stop relying on motivation and finally build the consistency that creates lasting results.

Your Non-Negotiables Checklist

Use this 3-step framework to design habits that keep you consistent, even on your hardest days:

1. Spot your messy days → Write down what your busiest, most overwhelming days usually look like.

2. Pick 3 simple habits → Choose one for movement, one for nutrition, and one for mindset/routine.

3. Shrink them down → Make each habit so small it feels “too easy” - that’s the sweet spot for consistency.

You can find Ruth on instagram @ruthmacfit

Leave a comment, hit subscribe and let me know if this resonated with you.

In this episode of the Ruth MacFit podcast, Ruth MacIntyre discusses the complexities of sleep, particularly in midlife. She shares her personal struggles with sleep due to allergies and explores how hormonal changes, mental load, and lifestyle factors contribute to sleep challenges. Ruth debunks common sleep myths, discusses the impact of caffeine and alcohol, and emphasizes the ripple effects of sleep deprivation on mood, cravings, and overall health. She also examines popular sleep trends and supplements, providing practical strategies for improving sleep quality.Find Ruth on Insta @ruthmacfit

Join the No Crap Cake Method: www.ruthmacfit.com

If you've ever wondered whether you're eating too much protein...or not enough then this episode is for you.

Ruth dives into the science (and myths) behind protein intake for women 40+, and why it's so important for fat loss, energy, strength, recovery and aging well. Whether you're eating animal-based or plant-based, this episode helps you understand how to make protein work for you without the stress or confusion.

You'll learn:
✅ Why protein matters more after 40
✅ How it helps with fat loss and energy
✅ The truth about how much you really need
✅ What the research says about kidney health, longevity, and plant-based diets
✅ Why many women unknowingly under-eat protein
✅ How to hit your protein goals — even as a vegan or vegetarian
✅ Real-life examples and practical tips to make it feel easier

Plus, Ruth shares her own journey from skipping breakfast to finally understanding what her body actually needed — and how that changed everything.

▶ Learn more about coaching with Ruth and the No Cr@p Cake Method: https://www.ruthmacfit.com
▶ Follow Ruth on Instagram: @ruthmacfit