Ruth Mac Fit Podcast

Ruth MacIntyre

For Women 40+ Who Want to Feel Stronger, Fitter & Great in Midlife

Join Ruth for conversations on fat loss, strength, menopause, fitness and lifestyle. This podcast is for women 40+ who want to feel strong, energised, and confident without extreme diets or all-or-nothing thinking. Expect practical tips, expert insights, and strategies to help you stay fit for life.

🎧 Subscribe now and know that you can feel great in midlife!

Play

Open in

21 episodes
weekly
Avg 40 min
English

Episodes 21

Newest Oldest Longest

All20 Unplayed20 In progress0 Played0

Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.

S1 · E110
Friday · 46 min
The Consistency Myth: Why You’re Doing Better Than You Think | Ep. 110
What if the problem isn’t that you’re inconsistent, but that your definition of consistency is making it almost impossible to succeed? In this episode, I’m looking at what consistency actually means, why habits can take far longer to build than we expect, and how our circumstances, all-or-nothing thinking and the rules we’ve created about what “counts” can make us feel as though we’re failing when we’re not. We’ll also talk about the small habits that can have a surprisingly big ripple effect, how to make the things you want to do feel easier, and why getting good at coming back might be one of the most important parts of consistency. Ruth Mac Fit membership Doors open to the public on Monday 31st August and close again at 8pm on Monday 7th September. Throughout September and October, our focus inside the membership is Consistency with the Method, learning how to keep working on your nutrition, movement, strength, mindset and recovery in a way that adapts to real life, rather than expecting every week to look the same. Find out more and join us: www.ruthmacfit.com Follow me on Instagram: www.instagram.com/ruthmacfit
S1 · E109
August 21 · 52 min
The goal you set in 90 seconds: Why your goals can work against you | Ep 109
September has a bit of January about it, doesn't it?The kids go back to school, routines start returning and you might find yourself thinking, right, now I'm going to sort myself out.If fat loss is one of your goals, it can be incredibly easy to go from “I'd like to lose some weight” to having a goal weight, a weekly target and a date you're supposed to reach it by. So it's a great time to ask ourselves if it's actually the most useful way to approach it?In this episode, I'm taking a closer look at goal setting, including SMART goals, where they actually came from and what the research tells us about goal setting. More importantly, I'm looking at what this means when your goal is fat loss, fitness or getting stronger and you're trying to make those changes fit into an actual life.We'll talk about why being specific can be really useful when it comes to your actions, why an outcome can give you direction without becoming the only measure of success, and why changing the plan when life changes isn't the same as giving up.I'm also bringing in some of the ideas I've been thinking about while listening to Happy by Derren Brown, The Antidote by Oliver Burkeman and Do Hard Things by Steve Magness, including whether the goals you're pursuing are actually still yours, and why feeling good while you're making changes might matter more than you think. Because ultimately, you can absolutely want to lose weight. It's just that rather than putting all your attention on where you think you should be by a certain date, I want to help you focus on what you can actually do now, how you can make those things easier to keep doing, and how you can adapt and adjust as life happens. Links mentioned in this episode:🍂 ⁠Join the Ruth MacFit autumn intake waitlist⁠🥞 ⁠Blackberry Crumble Pancake Bowl⁠📱⁠ Find me on Instagram⁠The autumn intake opens early to the waitlist at the end of August, with 20% off your first month, before we kick off together on 7th September.
S1 · E108
July 31 · 42 min
Diet Without Dieting: The Fat Loss Approach That Actually Lasts | Ep 108
Have you ever felt stuck between being "all in" on a diet and completely giving up? In this episode, I'm talking about why so many women end up trapped in that cycle, and why the answer isn't another restrictive plan. Instead, we'll explore how to lose fat while still enjoying holidays, social occasions, family meals and real life. We'll look at: Why eating less isn't always the answer The difference between healthy eating and fat loss Why flexible habits beat rigid rules What the research tells us about people who lose weight and keep it off How to build routines that actually fit your life, rather than putting your life on hold If you're tired of starting again every Monday and want an approach that feels sustainable, realistic and enjoyable, this episode is for you. For Those of You Who'd Like to Join Us... If you've been thinking about joining the Ruth MacFit Membership, today is the last day you can join before the doors close for August. We'll be reopening with our Autumn intake in September, and everyone on the waitlist will receive priority access before places are opened more widely. 🌐 Website: www.ruthmacfit.com 🍂 September Waitlist: https://ruth-mac-fit.myklpages.com/l/Tf5ygk 📸 Instagram: www.instagram.com/ruthmacfit 📘 Facebook: www.facebook.com/ruthmacfit Listen to the episode about the habits noticed in the National Weight Control Registry here. If you've got any questions at all, just send me a message. I'm always happy to help.
S1 · E107
July 24 · 35 min
Is It Okay to Decide You're Strong Enough? What Changes When You Stop Chasing Numbers | Ep. 107
This week’s episode was inspired by a message from a friend that got me thinking: should we always be chasing bigger lifts and do our workouts still count if we’re not progressing anymore? We hear so much about progressive overload, PBs and constantly getting stronger, but what happens when your goals change?In this episode, I talk about: The different stages of a strength training journey Why progressive overload matters, and when it matters most What “training age” actually means Whether it’s okay to decide you’re already strong enough The difference between building strength and maintaining it How my own training has changed over the last few years, and why Whether Pilates alone is enough for long-term strength and bone health How to keep progressing if you train at home Why movement isn’t only about getting stronger Ruth MacFit Membership If you’ve been thinking about joining Ruth MacFit and you want to join for the summer holidays: Doors close on 31st July and will remain closed throughout August while I focus on supporting current members and spending more time with my family over the summer holidays. You can join now before the doors close, or join the September waitlist. Those on the waitlist will get access a few days before the doors reopen publicly, giving you time to join, get settled into the app and be ready for our live welcome call on 6th September. Doors will then be open for approximately one week in September before closing again. Find out more, join now or join the September waitlist: www.ruthmacfit.com September WaitlistCome and find me on Instagram if you have any questions at all or email me at ruth@ruthmacfit.com If you enjoyed this episode, please subscribe so you don’t miss the next one. Leaving a review also helps more people find the podcast.
S1 · E106
July 17 · 29 min
Has Social Media Made Healthy Living Impossible? | Ep. 106
This is an episode for those of you feeling like there's always another health rule to follow. Protein. Fibre. Ultra-processed foods. Morning routines. Supplements. Strength training. Walking after every meal. It can feel like healthy living has become one endless to-do list. In this episode, I'm exploring why so many of us feel overwhelmed by health advice, how social media turns sensible recommendations into all-or-nothing rules, and why somebody else's optimal doesn't have to become your minimum. We'll talk about: Why protein has become such a hot topic (and what the research actually says) How social media strips away context from health advice Why "good enough" is often better than chasing perfect The simple filter I use before taking on another piece of health advice How to build a healthier lifestyle that actually fits your real life Links mentioned in this episode Calorie & Protein Calculator Ruth Mac Fit website Follow me on Instagram A note on joining the membership:Coaching is currently open, with doors closing in on 1st August before our next intake begins in September.Find more info on the membership via the website.
S1 · E105
July 10 · 36 min
Episode 105: The Truth About Exercise and Fat Loss (It's Not What You Think)
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 health. We also cover: Can you lose body fat without exercising? Why more exercise isn't always better How everyday movement (NEAT) can have a bigger impact than you think Why strength training matters even if it doesn't dramatically boost your metabolism The truth about step targets and whether 10,000 steps is really necessary Why chasing calories burned, pace or fitness watch numbers can sometimes make exercise less enjoyable How to build a healthier relationship with movement that lasts long after your fat loss phase has finished If you've ever wondered whether you're exercising enough, or felt like you're working incredibly hard without seeing the results you expected, this episode is for you. Join the Ruth Mac Fit Membership Find out more about the Move Your Mood Challenge Follow me on Instagram
S1 · E104
July 2 · 1 hr 5 min
Episode 104: The Truth About Supplements - Creatine, Collagen, Magnesium & More (with Dr Richie Kirwan)
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 useful (and when they're probably not) • Protein powders and whether you should worry about ultra processed foods • Magnesium and sleep • Menopause supplements and why many expensive blends don't live up to the marketing • How to spot nutrition misinformation online If you've ever wondered which supplements are worth buying and which are mostly clever marketing, this episode is for you. Find me: Instagram: @ruthmacfit Website: www.ruthmacfit.com Follow Dr Richie Kirwan: Instagram: @dr.richie.kirwan This episode is for general education and should not replace personalised medical advice.
S1 · E103
June 19 · 41 min
Episode 103 - When More Isn't Better: Exercise, Recovery and the Missing Piece of Progress
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 progress • How food and recovery work together • The impact of stress on your fitness and energy • The signs your body may need more recovery • Why doing less can sometimes help you achieve more • How to find the amount of exercise that actually fits your life • Why "enough" is often better than "as much as possible" Recovery isn't what gets in the way of progress. Recovery is where progress actually happens. Useful links: If you'd like to find out more about the Ruth MacFit Membership, this walkthrough document will show you exactly what's included and how it works: Website: www.ruthmacfit.com Instagram: www.instagram.com/ruthmacfit
S1 · E102
June 12 · 40 min
Episode 102: How to Lose Weight Without Tracking Calories (Why Tracking Isn't the Only Tool)
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 calories and logging calories • Why tracking works well for some people but not for everyone • How protein and fibre can make fat loss easier • Why meals tend to work better than constant grazing • The role of awareness, habits and food environment • How to know whether you're making progress without relying on an app • The common mistakes people make when they stop tracking The goal isn't to become brilliant at tracking calories. The goal is to develop the skills that allow you to manage your nutrition long term. Useful links: Calorie & Protein Calculator: https://ruthmacfit.com/calorie-protein-calculator Membership Walkthrough: https://drive.google.com/file/d/1ujfutDffhPcrae6DbvUkWgnQQzUrvmTZ/view?usp=drive_link Instagram: https://www.instagram.com/ruthmacfit If you enjoyed this episode, please subscribe, leave a review, and share it with someone who might find it helpful.
S1 · E101
June 5 · 42 min
Episode 101: 5 Fat Loss Mistakes Women Over 40 Make (And What To Do Instead)
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 in real life, not just on your best days If you've ever felt like you're trying really hard but not getting the results you want, this episode is for you. Remember: the answer is rarely to try harder. More often, it's to build an approach you can actually stick with. Find me on Instagram: www.instagram.com/ruthmacfit Learn more about the Ruth Mac Fit membership here Join the membership: www.ruthmacfit.com
S1 · E100
May 29 · 31 min
Episode 100: Why My 40s Are My Favourite Decade Yet (It Might Not Be What You Think)
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 with myself instead of against myself. I talk about moving to Barbados, coming home feeling a bit lost, doing things that scared me, learning to take the pressure off, and the small changes that have had the biggest impact on how I feel today. If you've ever felt like you should be doing better, trying harder or getting your life together, I think you'll relate to this one. Website: www.ruthmacfit.com Instagram: @ruthmacfit
S1 · E99
May 21 · 28 min
Episode 99: How To Enjoy Your Holiday Without Feeling Like You’ve Ruined Everything
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 end point instead of just another week Setting intentions before you go (not rules, intentions) Enjoying food without feeling over-restricted or like you've overindulged to the point of feeling grim Protein as an anchor, staying hydrated, movement that feels good The no-crap cake condition Why the scales spike after travel How to come home without extending holiday mode for three weeks Fat loss should work with life and that includes holidays and more social periods of time. Choosing to pause doesn’t mean you’re giving up. If you have any questions about this episode then let me know. You can comment on here or you can message me via instagram - I love to chat. Instagram: @RuthMacFit If you’d like some support putting this into practice then we’d love to welcome you inside the mac which is the home of the method. Find out more at www.ruthmacfit.com
S1 · E98
May 15 · 26 min
Episode 98: Why we keep thinking the answer is to try harder
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 can finally stop thinking about it all. The thing is, all-or-nothing thinking doesn't feel extreme when you're in it. It feels like you're finally trying properly. Like you're committed this time. In this episode: Why strict plans feel emotionally relieving at first (before life happens) The Sunday night "last supper" pattern before Monday's fresh start Planning for a fantasy version of yourself instead of where you actually are Why you might spend all day being "good" then find yourself picking in the kitchen at night The weird contradiction: the busier you get, the more you crave strict rules but the less you can maintain them Why you don't need to be perfect at being flexible How minimums give you structure without the pressure I mention the May and June reset we're running. To join us inside Ruth Mac Fit head to www.ruthmacfit.com or get in touch via Instagram at www.instagram.com/ruthmacfit
S1 · E97
May 8 · 1 hr
Episode 97: Self-Sabotage, Food Noise & The "F%ck It" Spiral
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 willpower, and you're not broken. In this episode I talk about: Why I'm challenging the term "self-sabotage" (and what's really happening instead) The most common reasons we eat things we don't actually want How restriction can backfire and make certain foods feel louder in your head Why being too tired or under-eating might be driving the behaviour The role of habit loops and how to start noticing them What happens when you've been in a deficit for too long How to be a detective instead of beating yourself up Practical questions to ask yourself instead of "what's wrong with me?" If you've ever felt stuck in this pattern, this one's for you. Links: Website: www.ruthmacfit.com for coaching and to join us in our May/June reset. Instagram: @ruthmacfit Got questions or want to chat? Message me directly on Instagram or email me at ruth@ruthmacfit.com
S1 · E96
April 30 · 29 min
Episode 96: Is Perfectionism Getting in the Way of Your Fat Loss? How to Stop Waiting for the Perfect Week
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 real, lasting progress, how to start from exactly where you are right now, and why lowering your expectations might actually be the thing that gets you further. In this episode: Why I skipped last week's episode, what sleep and allergies had to do with it, and what it taught me about adapting without giving up My fat loss phase update: why the scales have been slower and what else I'm paying attention to instead The flexible vs. rigid restraint research, and why it matters even more when summer and holidays are on the horizon Why the "push hard until the holiday" approach tends to backfire, and what actually works instead Real examples from inside the app community showing what realistic consistency looks like in a busy life The truth about 10,000 steps (it was a marketing campaign, not science) Why perfectionism around food keeps so many of us stuck, and how to make almost any meal work for you Strength training and recovery: why more isn't always better, and what the research actually shows The motivation-action loop, and why waiting until you feel ready is keeping you from starting Book recommendation: The Gap and the Gain by Dan Sullivan and Benjamin Hardy How progress-based goals and minimums give you something to fall back on without losing the habit The May/June reset inside the Ruth Mac Fit app: join us for a live goal-setting call on Friday 1st May (recorded for those who can't make it) where we'll look at your goals, the new workouts, and your focus across nutrition, movement and mindset and recovery for the next two months. The aim is to feel genuinely good by summer, not like you're white-knuckling your way through a diet. Available to all members. Find out more here Got a question or want to share how this landed? Message me directly on Instagram at @ruthmacfit or visit www.ruthmacfit.com. I'd love to hear from you.
S1 · E95
April 17 · 44 min
Episode 95: The Power of a Reset - How to Approach It So You Don't Give Up
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 how you feel going into summer. Not a transformation plan, not starting from scratch, just a more intentional couple of months that actually works with your life. You'll hear about: What a reset actually is and why it's nothing like those all-or-nothing programmes Why two months specifically makes sense, and what the research on habit formation tells us about this window The patterns I see again and again in the women who make the best progress and keep it going Why reflection before you start changes everything How to set your progress goals so you've got something to push for and a floor that stops you giving up What I'd suggest as optimal across nutrition, movement and mindset for this phase Why more cardio is often not the answer, and what to focus on instead How to measure progress in a way that actually keeps you motivated Mentioned in this episode:Progress goals and minimums, calorie range calculator, implementation intentions research, habit formation research Links:Calorie range calculatorThe Method in SummaryCoaching and membership: www.ruthmacfit.comInstagram: www.instagram.com/ruthmacfit Got a question or want to know more? Send me a message on Instagram or email ruth@ruthmacfit.com
S1 · E94
April 13 · 34 min
Episode 94: When to Push, When to Pause, and How to Get Back on Track
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 morning I leave for Dublin, which makes the timing of it feel very real. Whether you've got something coming up, you've just come back from something, or you're standing in your kitchen post-Easter wondering where to start, I think there's something in here for you. In this episode I cover: The difference between pausing and giving up, and why making it a conscious choice changes everything What I'm actually doing while I'm away so that I come home ready to pick back up rather than feeling like I've already fallen behind What the 2024 research on diet breaks says about your metabolism when you pause, and why it might surprise you Why pushing through fat loss when your mental load is high can work against you What to do in the first 24 hours back when you've done zero prep and the week already feels like it's slipping Why the scales will spike after a big weekend and exactly what's causing it Why over-restricting to compensate tends to make things harder, not easier The Easter chocolate question: should you throw it all away, or is that actually making things worse? What flexible restraint looks like in practice and why the research shows it consistently outperforms rigid food rules If you want support with your fat loss in a way that actually fits your life, come and find me here: Website and coaching: www.ruthmacfit.com Instagram: www.instagram.com/ruthmacfit Got a question or something that resonated? Send me a message on Instagram, I love hearing from you.
April 3 · 44 min
Episode 93: Why Fat Loss Feels Like a Competition (And How to Stop Competing)
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 treat fat loss like a competition? Who are we actually competing with? In this episode I cover: The two directions comparison goes in fat loss, and why both of them leave you feeling like you're getting it wrong Why Easter is such a pressure cooker for this, from the comments around the table to the body comparison that kicks in when you see people you haven't seen in months The psychology of why we feel watched and judged, including a really fascinating study that will change how you think about this Why being at your thinnest doesn't always mean being at your happiest, and my honest experience of this The No Crap Cake approach to Easter, so you can actually enjoy the weekend without the guilt or the "I'll start again Monday" spiral Three practical tools to use in the moment when comparison starts creeping in Whether you're heading into Easter feeling good about where you are or dreading the long weekend, this one is for you. If you want support with your fat loss in a way that actually fits your life, come and find me here: Website and coaching: www.ruthmacfit.comInstagram: www.instagram.com/ruthmacfit Got a question or something that resonated? Send me a message on Instagram, I love hearing from you.
S1 · E92
March 29 · 39 min
Episode 92: Strength Training - The Basics The Language, The Myths, and What a Session Actually Looks Like
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 your body when you lift, what all that terminology means, how to know if what you're doing is working, and why you absolutely do not need to go to the gym or lift heavy to get started. I also tackle some of the biggest myths that put women off strength training before they even begin, including the fear of bulking up, the idea that sessions have to be long to count, and the belief that it's too late to start making a difference. Because the most optimal plan isn't the perfect plan. It's the one you can actually keep showing up for. I also reference episode 89 on making exercise feel good, so that's worth a listen afterwards if motivation has ever been a struggle for you. Episode 89 can be found here Find me on instagram: www.instagram.com/ruthmacfit Find out about coaching: www.ruthmacfit.com
March 20 · 31 min
Episode 91: Stop Starting Over: A Better Way to Reach Your Fat Loss Goals
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 she used reveals something really important about the way most of us have been taught to think about health. We'll talk about why programmes feel so appealing in the first place (hello, fresh start effect), why the real problem isn't your motivation, and what actually needs to change if you want to stop starting over. I also share the app graph I saw this week that was setting someone up to feel like a failure before they'd even begun, plus the real research on habit formation that explains why eight weeks is rarely long enough for anything to actually stick. This is the episode I wish I'd had during my yo-yo dieting years, and it's at the heart of everything I do differently now inside the Ruth Mac Fit app. If you're tired of the cycle of starting, stopping, and starting again, this one is for you. Find me on instagram @ruthmac Join us in the Ruth Mac Fit app www.ruthmacfit.com

Showing 1–20 of 21 episodes