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

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