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.