Ruth Mac Fit Podcast

• Episode 78: Exercising When You’re Ill - When to Rest, When to Move, and Why Listening Matters

  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 adapt training without losing momentum or confidence.You’ll hear about:Why exercise can feel harder, not easier, when illness is brewingThe difference between normal training fatigue and illness-related fatigueWhen light movement can help and when rest really mattersHow to test readiness with everyday movement rather than full workoutsWhy pushing through can prolong recovery and increase riskHow to return to training after illness without rushing or setbacksWhat actually supports immune health during winter, without miracle fixesThis episode is for anyone who values consistency, struggles with knowing when to rest, or worries that missing a workout means losing progress. It’s about making decisions that support long-term health, not proving willpower.Instagram: www.instagram.com/ruthmacfitWebsite and coaching options: www.ruthmacfit.com

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• Episode 77: Brain Health in Midlife: Why You Don’t Need Keto, Sardine Resets or Extreme Diets to Protect Your Future

  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 confident in your choices without resorting to restriction or dramatic fixes.This conversation is designed to help you step away from panic-driven health messaging and reconnect with sustainable habits that support both your wellbeing now and your long-term health. If you ever feel overwhelmed by conflicting advice or like you’re “not doing enough”, this episode is for you.I mention a fantastic book by author and psychologist Kimberley Wilson called How to Build a Healthy Brain and it really is worth a read if you want to delve deeper in protecting your brain health. If you enjoy the episode, please follow, review or share with a friend. You can connect with me on Instagram @ruthmacfit or explore coaching at ruthmacfit.com.

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• Episode 76 - How to Enjoy December and Stay on Track - Without Dieting or Guilt

  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, nostalgia, scarcity and dopamine make festive food feel irresistible✨ Why the goal of December isn’t perfection - it’s protecting your energy and confidence✨ Strategies to help you feel calm and in control all month:Decide before you get thereSupport “tomorrow you”Choose realistic non-negotiablesThe No Crap Cake Condition™ - less often but more enjoyable✨ How to handle social pressure around food and alcohol without feeling awkward✨ Why reflecting beats starting again in JanuaryThis episode is for every woman who wants to enjoy the festive season and feel strong, capable and proud of herself on 1st January with no guilt, no punishment, no reset required.Finish Strong December Challenge inside the Ruth Mac Fit app💌 Black Friday Offer - 20% off first two months + bonus check-in in mid-December👉 Join here: www.ruthmacfit.com and use the codeBF2025 at check out.👉 Message Ruth on Instagram for guidance on which level suits you or just to chat: @ruthmacfit

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• Episode 75: When Your Brain Won’t Switch Off: How to Stop Overthinking, Reset, and Get Back in Control

  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 Crap Cake Method website, the science behind decision fatigue, and why pausing isn’t failure - it’s often the very thing that gets you moving forward again.💛 Inside this episode:What’s happening in your brain when you can’t switch offThe science of decision fatigue and attention residueHow stress hormones affect focus, mood, and even fat lossSimple ways to calm a racing mind and reset your nervous systemHow small pauses can actually boost productivity and consistencyPractical tools: brain dumps, breathing resets, mindful movement, and moreIf you’ve ever thought, “I don’t have time to rest,” this episode will help you see why you don’t have time not to.Listen to the end for a quick 2-minute breathing reset you can use any time your brain feels too busy.Instagram → @ruthmacfitLearn more → ruthmacfit.com

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• Episode 74: How to Set Goals That Actually Stick - Progress-Based Goals for Women 40+

  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 real life (even when you’re busy)✨ The 3-step approach: Direction, Definition & Review✨ The science behind motivation, self-efficacy, and habit building✨ Real examples from Ruth’s own life and coaching inside The No Crap Cake MethodYou’ll leave this episode knowing exactly how to set realistic, flexible goals that build confidence, keep you motivated, and actually last.💛 Follow Ruth on Instagram: https://instagram.com/ruthmacfit

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