Ruth Mac Fit Podcast

Exercise is often treated as the key to fat loss, but is it really? In this episode, I'm breaking down what the research actually says about exercise, calories and losing body fat. We look at why nutrition has the biggest influence on creating a calorie deficit, but also why movement still plays a huge role in making fat loss feel easier, more sustainable and much better for your long term hea...

The Truth About Supplements: Creatine, Collagen, Magnesium & More (with Dr Richie Kirwan) This week I'm joined by registered nutritionist and senior lecturer Dr Richie Kirwan to separate evidence from marketing when it comes to supplements. We chat about: • Creatine: who benefits and whether it causes weight gain • Collagen: what the research actually shows • Electrolytes: when they're...

In this episode, we're talking about recovery, and why more exercise isn't always the answer. If you're constantly tired, struggling to recover from workouts, feeling like your fitness has stalled, or wondering whether you're doing too much, this episode is for you. We cover: • The difference between overtraining and under-recovering • Why sleep is one of the biggest drivers of pro...

In this episode, I'm talking about how to lose weight without tracking every calorie. If you've ever felt exhausted by food logging, struggled with all-or-nothing thinking, or wondered whether fat loss is possible without living in a tracking app, this episode is for you. I cover: • Why calorie balance still matters, even if you don't track • The difference between understanding calori...

In this episode, I'm sharing the 5 biggest fat loss mistakes I see women making, particularly over 40. We talk about: • Why treating fat loss as a short-term project often backfires • The problem with focusing only on calories instead of satisfaction • Why healthy doesn't automatically mean fat loss friendly • The hidden downside of always trying to do more • How to build a plan that works...

Episode 100 feels like the perfect opportunity to reflect on how much life can change. In this episode, I'm sharing why my 40s have become my favourite decade yet, and it might not be what you think. It isn't because life got easier. It isn't because I've got everything figured out. If anything, it's because I've stopped trying to do everything perfectly and started working...

You've got a holiday coming up and you're already worrying about what it's going to do to your progress, or maybe you're thinking you'll just wait until you're back to start focusing on fat loss at all. The all-or-nothing cycle loves a holiday, but it doesn’t have to mean choosing between enjoying yourself and staying on track. In this episode: Why we treat holidays as the...

You know you don't actually love rigid rules. You like having some choice, some flexibility. Then when you're exhausted from constantly thinking about food, wondering if you've already ruined the day, trying to figure out what maintenance even feels like - that's when a strict plan starts to sound appealing. Someone just tells you exactly what to eat and when to work out, and maybe...

You know that moment when you're standing in front of the cupboard thinking "I don't even want this" but you eat it anyway? And then you're left wondering what the hell just happened and why you keep doing this to yourself? This episode is about unpacking what's actually going on in those "fuck it" moments. Spoiler: it's not laziness, it's not lack of wi...

If you've ever had a week that felt harder than normal and let the whole thing slide because it wasn't going to plan, this one is for you. Perfectionism is one of the sneakiest barriers to fat loss, not because you don't know what to do, but because you're waiting for the perfect conditions to do it. In this episode, I'm talking about why it's the imperfect weeks that build...

If you've been trying hard but feel like you keep getting to a point where life gets in the way and you end up back where you started, or perhaps Easter has just passed and you're feeling ready for a bit more focus, this episode is for you. I'm talking about the power of having a focused period, what I call a reset, and why approaching it in the right way can make a real difference to...

There's a big difference between pausing on a fat loss goal and giving up on one. Most of us know what it feels like to push hard and what it feels like to fall off completely, but that in-between space, where you're away, or you've just got back, or Easter happened and you're not quite sure how to pick it back up, that's what this episode is about. I'm recording this the m...

Why does fat loss suddenly feel harder when there's more food around, more family gatherings, and more time spent with people you haven't seen in a while? A lot of it comes down to comparison. In this episode, I'm getting into why we do it, what it actually does to us, and how to stop letting it get in the way. This episode was inspired by a message from one of my members, who asked - why do we tr...

If you've been curious about strength training but feel overwhelmed by the language, the conflicting advice, or the idea that it has to look a certain way to count, this episode is for you. Whether you've trained before and lost your way, you're brand new to it, or you're already doing it but second-guessing yourself, I'm going back to basics today. We're talking about what actually happens inside...

Have you ever started a fitness programme full of motivation, only to quit halfway through and feel like you failed? You are not alone, and it is not your fault. In this episode, I'm sharing a story that stopped me in my tracks on Instagram this week: a creator who was paid to complete an eight-week fitness challenge, got four weeks in, and stopped. She was honest about it, and the language sh...

Have you ever wondered what separates the people who lose weight and actually keep it off from those who find themselves starting over again and again? Today's episode is built around one of the most fascinating pieces of research in this space: the National Weight Control Registry, which has been tracking over 10,000 people who lost at least 14kg and maintained that loss for a year or more. B...

The scales going up overnight, water weight, and why daily weighing can mess with your head. Ruth kicks off with a real-time update from her fat loss phase, including the kilogram she "lost" in under an hour (spoiler: it wasn't body fat). Then the main event: making exercise actually feel good. Whether you've never strength trained, used to be fit and lost it, or keep starting an...

Have you gained a little weight over winter and suddenly feel ready for a spring reset? In this episode, I share why winter weight gain is completely normal, from lower light exposure and reduced NEAT to sleep disruption, comfort eating and seasonal shifts in mood. I also talk honestly about my own gentle fat loss approach and how I’m losing weight without tracking every calorie or giving up cake....

In this episode of the Ruth Mac Fit Podcast, Ruth breaks down how to lose weight (fat loss) without feeling like you’re constantly “on a diet” or stuck in the Monday restart cycle. You’ll hear why fat loss isn’t a level playing field, how childhood messaging and years of dieting can affect your relationship with food, and why some people find appetite and cravings harder to manage. Ruth also expla...

In this episode I’m unpacking some of the biggest health and fitness conversations I’ve seen lately and what actually matters in real life. We chat about training when energy is low, why missing a session doesn’t mean you’ve lost fitness, and how consistency beats perfection every time. I break down the popular food “once a day, once a week, once a month” trend and why rigid rules around nutrition...

If you eat mostly whole foods, avoid ultra processed food, and still struggle to lose weight, this episode is for you. We explore why knowing what to eat is not the same as being able to do it consistently, how under eating can drive hunger and snacking, and why portion size, protein, energy intake, and meal structure matter for sustainable fat loss. This episode breaks down common nutrition myths...

January can feel surprisingly hard. Motivation dips, energy feels lower, calories start to feel restrictive, and even exercise can feel harder than it should. In this episode, I talk through why that happens and why it does not mean you are doing anything wrong. We cover calorie ranges and why very low targets often backfire, how stress and mental load affect mood, appetite and training, and why c...

January often starts with motivation, clarity, and big intentions. Then real life kicks in. The weather turns, energy dips, routines wobble, and suddenly it feels like you have failed. In this episode, I talk about why that drop in motivation is completely normal and why the problem is rarely you. We explore how goals that rely on perfect conditions are almost impossible to sustain, especially in...

In this episode of The Ruth Mac Fit Podcast , Ruth is joined by Lisa from Walking This Way on Instagram, a woman who’s become known for showing up with real, refreshing honesty, from dancing in her underwear, to taking on parkrun, triathlons, Hyrox-style training , and even organising naked photoshoots that celebrate confidence and body acceptance. But Lisa hasn’t always felt brave. She shares wha...

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 f...