Ruth Mac Fit Podcast

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 i...

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 y...

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...

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 confi...

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, nost...

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...

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 re...

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 treatm...

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 belief...

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 ca...

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...

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 trai...

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’l...

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...

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 i...

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 o...

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 stan...

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...

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 s...

Ever feel like you meant to work out or cook a healthy meal… but just didn’t? It’s not that you lack willpower or motivation...it’s decision fatigue. In this episode of the Ruth MacFit Podcast, Ruth explores why fat loss can feel especially hard for women 40+, and how mental overload gets in the way of the goals you genuinely care about. From daily decision-making to emotional defaults, this episo...

In this episode of the Ruth MacFit Podcast, I share a story that left me feeling pretty panicked on the beach before moving into our main topic and that's that you always have a choice. If fat loss feels harder now you’re in your 40s or beyond, this episode is for you. I’ll walk you through how to: ✨ Stop reacting and start choosing ✨ Make sustainable changes without giving up everything you...

In this episode of the Ruth MacFit Podcast , we’re talking about a game-changing strategy for sustainable fat loss that doesn’t involve endless meal prep or giving up everything you enjoy. Ruth shares how real-life prepping (not influencer-style Tupperware towers) can free up mental space , reduce decision fatigue, and help you stay consistent, even when midlife feels full-on. Whether you’re runni...

In this episode of The Ruth MacFit Podcast , Ruth shares personal reflection on change, identity, and growth in midlife . From her wild nights in Polzeath with Reef in hand to her mindful runs and journaling rituals today, Ruth explores how much we do change and how much more we’re capable of changing. This is a comforting listen if you’ve ever thought: "This is just how I am now." &quot...

Tired of dieting? In this episode of the No Crap Cake Method podcast, Ruth MacIntyre shares how to lose weight in midlife without going on a diet. Whether you're 40, 50 or beyond, this episode will help you break free from the yo-yo cycle and start building sustainable habits that actually last. Ruth explains:Why diets often fail women in midlifeHow small daily habits compound over timeThe truth a...

Yes, a calorie deficit is required for fat loss, but if that’s all it took, you wouldn’t be stuck. In this episode, Ruth explains why knowing the science isn’t the same as being able to do it consistently... especially in midlife. You’ll learn: Why the “just eat less” advice is too simplistic The missing pieces most women overlook when trying to lose fat How stress, pressure, and poor recovery aff...