Ruth Mac Fit Podcast

Ruth MacIntyre
  • 0.0 (0)
  • HEALTH & FITNESS
  • UPDATED SEMIWEEKLY

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!

  1. 4D AGO

    Episode 88: The Spring Motivation Shift: Fat Loss Without Tracking Every Calorie

    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. What's covered: Why winter weight gain happens The role of sleep, ghrelin and leptin Seasonal motivation shifts and spring goal setting How to approach fat loss without strict food rules Flexible dieting vs black and white thinking How to set realistic progress goals that actually stick If you’re a woman over 40 who wants sustainable fat loss, better energy and a healthier relationship with food, this episode will help you reset without extremes. Find me on instagram: www.instagram.com/ruthmacfit Find out about coaching: www.ruthmacfit.com

    29 min

  2. FEB 20

    Episode 87: Losing Weight Without Losing Your Mind

    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 explains what weight loss actually is (energy balance), plus the real role of BMR, NEAT, exercise, and the thermic effect of food, including why relying on workouts to “burn off” food misses the point. You’ll learn how stress, sleep, and hormonal fluctuations can influence hunger and fullness, and why chasing faster results often backfires. Finally, she shares practical strategies to make fat loss feel calmer and more sustainable: setting “minimums” for tough days, using calorie ranges to reduce all-or-nothing thinking, creating simple routines that make tomorrow easier, building momentum with short morning movement, adjusting your environment so you rely less on willpower, and tracking progress in ways that don’t mess with your head. Useful Links: Find out your calorie range: https://ruthmacfit.com/calorie-protein-calculator Find Ruth on instagram: www.instagram.com/ruthmacfit Find out more about coaching: www.ruthmacfit.com

    50 min

  3. FEB 12

    Episode 86: Why Health Isn’t Black and White: Steps, Food Rules, Running and Collagen

    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 can backfire for fat loss and long-term habits. I also dive into step counts and the truth about the 10,000 steps target, including what research says about when health benefits start, when they level off, and why how you get your steps matters for cardiovascular health. We also look at collagen supplements, what the research really shows for skin and bone health, and how to think about supplements alongside strength training, protein and sleep. If you want a realistic approach to health, fat loss and fitness that works with real life, this episode is for you. Subscribe for weekly episodes on strength training, nutrition, habit building, fat loss, and sustainable health. If you’d like support putting this into practice, you can join us inside the Ruth MacFit app via the links in the show notes. Find me on instagram www.instagram.com/ruthmacfit Find out more about coaching: www.ruthmacfit.com

    24 min

  4. FEB 5

    Episode 85: You Know What to Eat… So Why Is Fat Loss Still So Hard?

    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, explains why healthy foods can still stall progress, and shows how eating more at the right times can actually make fat loss feel calmer and easier.Useful Links Get your calorie range: https://ruthmacfit.com/calorie-protein-calculator Join Ruth Mac Fit: www.ruthmacfit.com Ruth on Instagram: https://www.instagram.com/ruthmacfit/

    27 min

  5. JAN 29

    Episode 84: Calories, Cardio and Cognitive Load. Making Progress When Life Feels Full

    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 cardio does not need to be extreme to be effective. I also answer a common question about jogging, HIIT, and whether moderate cardio is really “bad” for your body. We explore ripple effect habits that genuinely help at this time of year, including short morning movement, reducing cognitive load, and adapting expectations rather than piling on pressure. I also share some personal reflections around body image, C section scars, and why confidence changes with context. If things feel harder right now, this episode is here to remind you that you are not broken, and small, supportive habits really do matter. Useful links:Instagram: www.instagram.com/ruthmacfit Join the No Crap Cake Method: www.ruthmacfit.com/plans Calorie Range Calculator: https://ruthmacfit.com/calorie-protein-calculator

    42 min

  6. JAN 23

    Episode 83: Why January Motivation Wears Off (and What to Do When It Does)

    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 a busy life, and how creating realistic minimums can help you stay consistent without burning out. I share practical examples from my own running journey, messages from members, and why flexibility is not lowering your standards, it is understanding yourself. We also talk about decision fatigue, perfectionism, and why reflection is far more powerful than constantly resetting or starting again on Monday. If January has not gone to plan, this episode will help you pause, reflect, and move forward in a way that actually fits your life. Reflection prompts I mention in the episode: You can use these when things feel hard or when you feel close to giving up. What might have made this harder today? What is one small thing I can do to help myself right now? What would make tomorrow feel a little easier? What advice would I give to a friend in this situation? Where are my expectations realistic today? Am I being kind to myself or self critical? What would good enough look like today? What is one small thing I am proud of today? What did I manage even when the day felt messy? These are not about fixing yourself. They are about responding differently instead of quitting. 📸 Instagram: https://www.instagram.com/ruthmacfit🌍 Website: https://ruthmacfit.com

    21 min

  7. JAN 16

    Episode 82: Wear the Damn Bikini: Overcoming Fear, Finding Joy in Movement & Challenging Beliefs with Lisa (Walking This Way)

    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 what it was like to believe she didn’t “belong” in fitness spaces, how fear and self-talk kept her small, and the moment a coach’s words landed hard: “Who are you to deprive your inspiration from the world?” From there, Lisa began choosing tiny acts of courage that slowly rewired her identity. You’ll hear how a Muay Thai retreat in Thailand became a turning point, why she calls it movement (not exercise), and how “move every day” became a simple, powerful anchor for mental health. Ruth and Lisa also dig into the very real pressures many women face: doing everything, carrying everyone, stretching themselves too thin, and how boundaries (and better sleep) can change everything. This is a conversation about confidence, consistency, self-worth, and doing the next brave thing, even when your brain is screaming “no thanks”. Find Ruth on Instagram: @ruthmacfit Find Lisa on Instagram: @walking_this_way Join the No Crap Cake Method: www.ruthmacfit.com

    1h 3m

  8. JAN 8

    Episode 81: Why Most Fat Loss Plans Fail Real Life

    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 full life, decision fatigue, and why rigid rules often create all-or-nothing thinking rather than long-term progress. I explain what flexibility actually looks like in practice. Not “anything goes”, but a smarter kind of structure that allows you to adapt without giving up. We cover calorie ranges versus single targets, tracking as a tool rather than a rule, why consistency is about patterns over time, and how flexibility protects progress instead of derailing it. If you’re tired of starting again, this episode will help you understand why the problem isn’t effort or discipline, but an approach that doesn’t match your life. To have your calorie range calculated then click here. Find Ruth on instagram @ruthmacfit Join the No Crap Cake Method: www.ruthmacfit.com

    26 min
See All (88)

About

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!

Information

  • Creator
    Ruth MacIntyre
  • Years Active
    2023 - 2026
  • Episodes
    88
  • Rating
    Explicit
  • Copyright
    © Ruth MacIntyre
  • Show Website
    Ruth Mac Fit Podcast

You Might Also Like