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!