The Fit Positive Podcast

Claire Farrell
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  • HEALTH & FITNESS
  • UPDATED WEEKLY

Hosted by Claire Farrell—health coach, personal trainer, and midlife transformation expert—The Fit Positive Podcast is your go-to space for honest, empowering conversations about strength, sustainable fat loss, and thriving through midlife. Each week, Claire breaks down the science of what actually works for women in their 40s and 50s when it comes to meals, movement, mindset and everything in between. Whether you're navigating perimenopause, feeling stuck in the all-or-nothing trap, or just want to feel strong and confident again, you're in the right place. Expect solo episodes, guests, practical strategies, and real talk—always with warmth, compassion, and zero judgment. This is your reminder that midlife is not the end. It’s the beginning of your strongest chapter yet.

  1. FEB 10

    Seed Oils, Nutrition Confusion & What The Science Actually Says

    In this episode of The Fit Positive Podcast, we cut through the noise around seed oils and vegetable oils — and the confusion created by social media narratives — to focus on what science actually tells us about dietary fats. If you’ve ever questioned whether certain ingredients are inherently “good” or “bad,” this episode will help you understand: why seed oils have become a hot topic online how they fit into a healthy diet what researchers like Dr Layne Norton conclude about the evidence how guidance from organisations like the World Health Organization (WHO) frames dietary fat recommendations and why context and patterns matter far more than demonising single ingredients This is a common-sense, evidence-based conversation designed to give you clarity and confidence around your food choices. 📌 Key Takeaways ✔️ Social media narratives often lack context:Ingredients like seed oils get labelled without considering overall diet quality, portion size, and the total dietary pattern. ✔️ Seed oils are a source of unsaturated fat:They are one type of dietary fat — energy-dense but not inherently harmful when consumed in normal amounts. ✔️ What science shows:Leading researchers like Dr Layne Norton review the human evidence and find no compelling proof that seed oils are uniquely harmful, toxic, or inflammatory when part of a balanced diet. See References section below for all of the studies that support this finding. ✔️ WHO guidance supports unsaturated fats:The World Health Organization recommends moderating total fat, reducing saturated fats, eliminating trans fats, and prioritising overall diet quality — not avoiding seed oils outright. See links in references section below. ✔️ Macros and thresholds matter:Every nutrient — fat, protein, carbohydrate — has a range where it supports health. Eating within those ranges, and in context of whole diet patterns, is the real key to long-term success. ✔️ All foods can fit in the right quantities:No food or ingredient should be judged in isolation — it’s the bigger picture that determines outcomes. 💡 Real-Life Example I eat my homemade nutty granola daily — including the vegetable oil in it — and my bloodwork continues to show excellent metabolic and cardiovascular health. This reinforces the episode’s central message: no single ingredient overrides an otherwise healthy lifestyle. More on this in my episode on heart health: Episode on Heart Health References & Further Reading: 🔗 WHO Healthy Diet Fact Sheet — World Health Organization👉 https://www.who.int/news-room/fact-sheets/detail/healthy-diet?utm_source=chatgpt.com 🔗 WHO Guidelines on Saturated and Trans Fats👉 https://www.who.int/news/item/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates?utm_source=chatgpt.com 🔗 What Are Seed Oils? — Verywell Health (science overview)👉 https://www.verywellhealth.com/what-are-seed-oils-8742630?utm_source=chatgpt.com 🔗 The Seed Oil Debate: Are They Uniquely Harmful Relative to Other Dietary Fats? — The Drive (Layne Norton, Ph.D.)👉 ⁠https://podwise.ai/dashboard/episodes/6887656?utm_source=chatgpt.com⁠ 💛 Connect With Me 📸 Instagram — @fitpositive.ie✉️ Email — pod@fitpositive.ie🌐 Website — www.fitpositive.ie

    11 min

  2. FEB 10

    Heart Health in Midlife (Why Decline Is Not Inevitable)

    This is a re-release of an episode I did last year on heart health. Such an important topic and one worth re-visiting! Enjoy, Cx This week on The Fit Positive Podcast, we’re talking about heart health in midlife — why our risk rises, what markers actually matter, and how the habits inside the Fit Positive Method directly protect your cardiovascular system. Heart disease is the number one cause of death for women, and our risk triples after menopause.But the good news?Around 80% of that risk is influenced by daily lifestyle choices — which means we have far more control than we think. Inside this episode, we cover: Declining oestrogen affects blood vessels, inflammation, cholesterol patterns, insulin sensitivity and even fat distribution. We break down what’s actually happening inside your body and why this stage of life requires a more intentional approach. Including LDL cholesterol, blood pressure, smoking, insulin resistance, belly fat, inactivity, diet, family history, stress and sleep. This is the list every midlife woman should know. We unpack: LDL cholesterol HDL cholesterol Triglycerides Triglyceride:HDL ratio HbA1c Blood pressure …and what each one tells us about your metabolic and cardiovascular health. You’ll also hear my own latest numbers — including a Triglyceride:HDL ratio of 0.26, which is a strong indicator of excellent insulin sensitivity and low cardiovascular risk. Every Fit Positive pillar — strength training, steps, macro-balanced nutrition, sleep and stress management — directly improves cardiovascular health. We explain how each one affects things like: blood pressure blood sugar inflammation cholesterol visceral fat metabolic flexibility This is the science behind why our method works — not just for fat loss, but for long-term health. When started within 10 years of menopause, HRT can support arterial health, improve cholesterol patterns, reduce inflammation and slow the progression of atherosclerosis.Not right for everyone, but worth discussing with your GP. Finnish research shows that people who use sauna 4–7x/week have: ~50% lower risk of fatal cardiovascular disease ~63% lower risk of sudden cardiac death Heat stress improves blood pressure, arterial flexibility, circulation and inflammation — making it an excellent midlife tool. ⭐ What You’ll Learn 1️⃣ Why women’s heart disease risk rises in perimenopause & menopause 2️⃣ The biggest cardiovascular risk factors for women (in order of importance) 3️⃣ The blood markers that matter for your heart — and my own recent results 4️⃣ How the Fit Positive Method protects your heart 5️⃣ A quick note on HRT and cardiovascular protection 6️⃣ Sauna for heart health (as covered in my recent sauna episode) ⭐ Resources & Links 🔗 ELITE Trial — Early vs Late Oestrogen Interventionhttps://www.nejm.org/doi/full/10.1056/nejmoa1505241 🔗 HRT Timing Hypothesis research (WHI re-analysis)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3986473/ 🔗 Study on sauna & cardiovascular mortality (Laukkanen et al.)https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724 🔗 Fit Positive Empowered Membership (nutrition, strength, tracking tools & recipes to support both fat loss and heart health)www.fitpositive.ie/empowered ⭐ If you enjoyed this episode… Please share it on your Instagram stories or with a friend who needs to hear it.Every share genuinely helps more midlife women access evidence-based support. And if you want to take the next step, join us inside Fit Positive Empowered — where we pair science-backed training and nutrition with daily support, coaching, and community so you can feel your strongest, healthiest, most confident self in midlife.

    38 min

  3. FEB 4

    Q&A: Real Midlife Questions on Weight, Training, Energy, Hormones & Health

    In this episode of The Fit Positive Podcast, I’m answering your questions — exactly as you sent them — covering some of the most common challenges women face in midlife when it comes to weight, training, energy, nutrition and hormones. We talk through how to set realistic health goals, why hunger and exhaustion are often signs of under-fuelling or under-recovery (not lack of willpower), how to train and eat in a way that supports your midlife body, and how to cut through the noise online with evidence-based guidance that actually works in real life. This is a practical, reassuring episode designed to help you feel more confident in your choices — without falling into extremes or fads. In this episode, we cover: How GPs assess healthy weight using BMI and why body fat percentage matters more in midlife How to structure meals across long days to avoid constant hunger and energy crashes Why I moved away from a fully plant-based diet and what I prioritise now Whether tea and coffee count towards hydration What massive fatigue, poor appetite and stalled progress are really telling you How to balance strength training and endurance training in midlife Smart hacks when daily steps are hard to hit Evidence-based sauna guidelines for health and longevity The difference between helpful inflammation and chronic low-grade inflammation Whether macros matter as much as calories Where to start if you feel weak or can’t yet do basic strength exercises Why skin health often improves when lifestyle foundations improve Easy ways to take creatine beyond protein coffee Why menopause belly is common — even in fit women — and what actually helps Simple, effective ways to build core strength without overcomplicating it If you've ever had any of these questions — this episode is for you. And if you need more support... 🔗 Join Fit Positive Fit Positive is my online membership for women in midlife who want to build strength, improve health, and feel confident in their bodies — without extremes. Inside the membership you’ll find: 30-minute strength workouts designed specifically for midlife women Simple, macro-balanced recipes and nutrition support Habit, mindset and stress-management tools Step tracking, progress tracking and full app support A supportive community that truly understands this stage of life Join here: 👉 www.fitpositive.ie

    38 min

  4. JAN 27

    Mindset for Midlife Health Goals (Part 2) - How to Build Habits That Stick & Manage Stress

    In Part 2 of this mindset series, we move beyond what you want to change and focus on how to make change last — without burnout, overwhelm, or all-or-nothing thinking. This episode breaks down the psychology behind sustainable habits and why stress management is not optional in midlife health. You’ll learn how to build habits that actually stick, how to work with your nervous system (not against it), and why flexibility — not perfection — is the key to long-term success. In this episode, we cover: Why mastering the art of showing up matters more than intensity How to size your habits so they’re sustainable on your worst days, not just your best How habit stacking removes decision fatigue and builds momentum Why your environment and community matter — and how to build a supportive tribe How to reconnect with your why and focus on what truly matters Why enjoyment and fun are essential for consistency How to adjust habits to your current season of life, especially in midlife The role of stress, the nervous system, and mindfulness in habit formation How resonance breathing can calm the stress response, improve sleep, and support recovery This episode is for you if you’re tired of starting over, feel overwhelmed by “doing everything,” or want a calmer, more sustainable approach to health and fitness in midlife. Resources Mentioned: Atomic Habits by James Clear Help us spread the word! If you enjoyed this episode, it would mean the world if you follow the podcast on Spotify or Apple Podcasts and share this episode with a friend who might find it helpful! Get in touch! If you have questions for next week’s Q&A, you can always drop us an email at pod@fitpositive.ie Join Fit Positive Get your personalised calorie & macro targets, strength training program, 150+ high-protein recipes, tracking tools, coaching support, and our wonderful community:  ⁠www.fitpositive.ie⁠

    23 min

  5. JAN 20

    Mindset for Midlife Health Goals (Part 1): Getting Out of Our Own Way

    In this episode of The Fit Positive Podcast, we kick off Part 1 of a two-part series on mindset — because while nutrition and training matter, they only work when your mindset supports them. This episode focuses on the mental side of midlife health: the beliefs, thought patterns and pressures that quietly get in the way of consistency & success — even when you know what to do. We talk about: Why mindset matters How self-limiting beliefs form — and how they hold us backHow to start shifting the story you tell yourselfWhy overwhelm is so common, and how to simplify your focusEssentialism as a tool for managing your time Helpful links mentioned: ⁠Blog: 6 Steps to Overcome Self-Limiting Beliefs⁠⁠Essentialism by Greg McKeown⁠ 🎧 Part 2 will build on this foundation and dive into habits, consistency, stress, and creating change that actually lasts. Thanks for listening - I appreciate you! Cx

    34 min

  6. JAN 13

    How to Lose 10lbs, Maintain Muscle & Boost Energy — Without Diets or Fads

    In this episode of The Fit Positive Podcast, we answer one of the most common questions I get from women in midlife: “I want to lose 10lbs, keep my muscle, and feel more energised — without falling for another diet trend or fad. How do I do this sustainably?” If you’ve ever felt like you’re doing all the right things but still struggling with energy, hunger, or consistency, this episode will give you clarity and reassurance. In this episode, we cover: Why most weight-loss approaches stop working in midlife What a sustainable calorie deficit actually looks like Why protein is non-negotiable for fat loss and energy How daily movement (steps) supports fat loss without burnout Why strength training is essential for preserving muscle and metabolism How fibre and food volume help control hunger and cravings The role of sleep, recovery and stress in fat loss The mindset shifts that make results stick long-term Exactly how we put all of this into practice inside the Fit Positive membership Links & Resources Mentioned Fit Positive Membership All-in-one support for midlife women — including workouts, nutrition guidance, recipes, mindset coaching and community.👉 www.fitpositive.ie Free Calorie & Macro CalculatorFind your personalised calorie and macro targets to support fat loss without under-eating.👉 https://stan.store/fitpositive/p/free-calorie-and-macro-calculator My Full Day of EatingA real example of how to hit your calorie and protein targets with normal, satisfying meals.👉 https://stan.store/fitpositive/p/a-full-day-of-eating-recipes-1400-calories If you enjoyed this episode, please follow the show, share it with a friend or pop it on your Instagram stories — it really helps more women find the podcast. Thanks so much for listening! Cx

    27 min

  7. 12/16/2025

    Christmas Snacking: Why It Adds Up (and How to Stay in Control Without Restricting)

    In this week’s episode of The Fit Positive Podcast, we’re talking about one of the biggest — and most underestimated — reasons women gain weight over Christmas: 👉 Mindless snacking and grazing. This episode was inspired by a reel I recorded this week, where I tracked what felt like “just a few snacks” across the day — a biscuit with tea, a handful of crisps, some cheese and crackers, a few chocolates and a glass of wine. 📊 Total? 1,540 calories — just from snacks alone. No judgement. No guilt. Just awareness. In this episode, we cover: 🎄 Why Christmas snacking feels harmless — but adds up fast• How grazing sneaks calories in without ever triggering fullness• Why snacks don’t register as “real food” in our brains• Why this happens even to very health-conscious women 🍽️ The real problem: under-eating at main meals• Why “saving calories” at breakfast or lunch backfires• How low protein meals lead to blood sugar crashes and cravings• Why you can feel like you’re eating nothing — and still gain weight 🥩 The solution: proper, balanced meals• How protein and fibre at meals reduce snack cravings naturally• What a Christmas-friendly balanced plate actually looks like• Why eating enough earlier in the day gives you more flexibility later 🧠 Mindset matters• This is not about willpower or being “good”• It’s about giving your body what it needs so snacking doesn’t spiral• Progress over perfection — especially at this time of year 🎯 Practical, realistic Christmas tips• How to enjoy festive foods without constant grazing• When to plan snacks vs when to avoid them• How to stay in control without tracking obsessively or restricting Key takeaway: Eating less at meals rarely prevents weight gain at Christmas.Eating better meals usually does. Balanced meals > endless grazing. If you’ve been feeling frustrated, hungry, or confused about why things feel out of control at this time of year — this episode will bring clarity and relief.

    21 min

  8. 12/02/2025

    Q&A - Your Questions Answered!

    This week’s episode is a midlife health & fitness Q&A — answering the questions you submitted on Instagram. We cover everything from calorie ranges and weight fluctuations to sauna and sleep to alcohol and protein… all through the lens of what's proven by science to work for women in midlife. Covered in this episode How to know if you’re really in a calorie deficit The calorie range approach — and why it works better in midlife How to calculate your own range (10% either side of your target) How long sauna sessions really need to be Why motivation isn’t the thing that gets you results How to build systems that automate habits Why 3–5lbs weight fluctuations are normal Easy ways to hit 90g protein per day How to navigate Christmas without spiralling Better and not-so-good alcoholic drink options My top 3 game changers for better sleep Resources Mentioned in the Episode Free Calorie & Macro Calculator Macros Mastered Guide Alcoholic Drinks Compared Podcast Episode on Sleep Help us spread the word! If you enjoyed this episode, it would mean the world if you reviewed it on Spotify or Apple podcasts, and share with a friend who might find it helpful! Get in touch! If you have questions for next week’s Q&A, you can always drop us an email at pod@fitpositive.ie Join Fit Positive Get your personalised calorie & macro targets, strength training program, 150+ high-protein recipes, tracking tools, coaching support, and our wonderful community:  www.fitpositive.ie

    48 min
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About

Hosted by Claire Farrell—health coach, personal trainer, and midlife transformation expert—The Fit Positive Podcast is your go-to space for honest, empowering conversations about strength, sustainable fat loss, and thriving through midlife. Each week, Claire breaks down the science of what actually works for women in their 40s and 50s when it comes to meals, movement, mindset and everything in between. Whether you're navigating perimenopause, feeling stuck in the all-or-nothing trap, or just want to feel strong and confident again, you're in the right place. Expect solo episodes, guests, practical strategies, and real talk—always with warmth, compassion, and zero judgment. This is your reminder that midlife is not the end. It’s the beginning of your strongest chapter yet.

Information

  • Creator
    Claire Farrell
  • Years Active
    2025 - 2026
  • Episodes
    29
  • Rating
    Clean
  • Copyright
    © Claire Farrell
  • Show Website
    The Fit Positive Podcast

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