Episode 56: Why Fat Loss Is Always More Than Just a Calorie Deficit (Especially in Midlife)
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 simplisticThe missing pieces most women overlook when trying to lose fatHow stress, pressure, and poor recovery affect your fat loss resultsWhat your nervous system has to do with emotional eatingWhy perfectionism keeps you stuck in the diet cycleWhat happens when you shift from chasing restriction to creating structureThe power of calm, consistency, and a calorie range approachHow the No Cr@p Cake Method helps you lose fat without giving up your life✨ Our No Cr@p Summer Challenge starts 1st July!Join us to build the kind of habits you don’t want to quit, so you're not starting over again in September.🎉 Use code SUMMER for 20% off your first month.👉 Details in the show notes or at www.ruthmacfit.com🧠 Highlights from this episode:A client who stopped emotional eating by reducing pressure, not caloriesHow cortisol and decision fatigue affect your appetite and cravingsSimple self-care swaps that support fat loss without feeling like a choreWhy strength training and protein matter more than ever in your 40s and beyond📲 Follow Ruth on Instagram: @ruthmacfit🌐 Learn more or join the No Cr@p Cake Method: www.ruthmacfit.com
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Episode 55: What Geeks Can Teach Us About Confidence, Fitness & Change | with Aaron Davies
What do role-playing games, fantasy books, and lifting weights have in common?In this episode, Ruth is joined by personal trainer and self-proclaimed geek Aaron Davies for a conversation on confidence, identity, and sustainable fitness.They explore how geek culture, from Dungeons & Dragons to Warhammer, offers powerful lessons in behaviour change, mindset shifts, and embracing who you are (or who you want to become). Whether you’ve ever picked up a sword (real or imaginary) or just want to feel more comfortable walking into a gym, there’s something here for you.Expect fun, insight, and a refreshing take on how to level up your confidence in midlife even if you feel like a complete beginner.We chat about:Why geeks may be better at stepping into changeThe role of alter egos in confidence and fitnessWhat fantasy characters can teach us about growthOvercoming self-doubt and embracing awkward startsWhy you don’t need to “know all the rules” to beginGamifying workouts and finding fun in the processWhy simplicity beats perfection every timeIf you’re someone who struggles with confidence, consistency, or feeling like you’re not “that type of person”… this one’s for you.🎲 Connect with Aaron Davies:Instagram: @aarondaviescoachingFor more support with fat loss, fitness and sustainable change in midlife Join The No Cr@p Cake Method: www.ruthmacfit.comYou can find Ruth on instagram @ruthmacfit
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Episode 54: Midlife Movement: Best Exercises for Women 40+ to Boost Strength, Energy & Fat Loss
Struggling to stay consistent with exercise in your 40s and beyond? You’re not alone. In this episode, coach Ruth MacIntyre breaks down the best types of movement for midlife women and how to make it work with your real life (even when you’re tired, busy, or starting from scratch).Whether you’re wondering if HIIT is worth it, why your workouts feel harder lately, or how to actually build strength and stay fit during perimenopause and menopause this episode is packed with practical tips, relatable stories, and no-cr@p advice that cuts through the noise.Why strength training is essential for women 40+How to support your metabolism, bones, and mood with the right kind of exerciseEasy ways to start moving more (even if you're not motivated)What balance training does for your brain, joints, and confidenceHow walking improves insulin sensitivity, energy, and sleep in midlifeThe truth about exercise and fat loss after 40Why “just get started” doesn’t mean you need to go all inDownload Ruth’s “Daily 1 & Daily 2” short workouts for consistency without overwhelm here.Connect with Ruth on Instagram: https://www.instagram.com/ruthmacfitLearn more about coaching: https://www.ruthmacfit.com
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Episode 53: Feeling Overwhelmed? A Simple System to Clear Your Mind & Get Stuff Done.
In this episode, Ruth shares how she overcame overwhelm by organising her thoughts...not for productivity perfection, but to protect her peace.Inspired by Getting Things Done by David Allen, she explains the science behind mental clutter, how it affects your focus, and her go-to system (including Trello, whiteboards, and brain dumps) to reduce stress and feel more in control, especially in midlife when you're juggling everything.If you're constantly feeling like you're forgetting something or always behind, this episode will help you reclaim calm, boost your clarity, and even make fat loss feel easier.💡 What you'll learn:Why your brain feels overloaded (and what to do about it)The power of cognitive offloading & the Zeigarnik effectRuth's weekly system using Trello (or paper!)How organising your mind can help with fat loss, parenting & sleepThe two-minute rule that instantly clears mental clutterMentioned:The No Crap Cake Method - Ruth’s coaching program helping midlife women ditch all-or-nothing mindsets and feel great againJoin the June Challenge (open to all members): www.ruthmacfit.comDon’t forget to subscribe, leave a quick review, or share this episode with someone who needs it. And tag @ruthmacfit on Instagram to let Ruth know what you’re going to try this week!
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Episode 52: Holiday Fat Loss Without All-or-Nothing Thinking
In this episode of the Ruth MacFit Podcast, we're diving into how to approach holidays when you’ve got a fat loss goal, but don’t want to give up fun, flavour, or freedom.Whether you're weeks away from your holiday or packing your suitcase today, Ruth shares how to prepare your mindset, choose realistic goals, and navigate hotel buffets, wine lists, and beach snacks without falling into guilt or all-or-nothing patterns.You’ll learn:Why 'being good before the holiday' can backfireHow to plan for maintenance (or progress!) while still enjoying your time awayThe power of the No Crap Cake Method in helping you stay intentional, not restrictedMindset shifts to handle all-inclusive temptations and post-holiday bluesPractical tips to stay active and feel good without pressureWhy weight fluctuations after holiday don’t mean failure and what to focus on insteadPlus, a real client story from someone who lost weight in America while enjoying her trip (yes, really).The No Crap Cake Method: www.ruthmacfit.comFollow Ruth on Instagram: @ruthmacfitLike what you hear? Leave a review, share this episode with a friend, and let’s keep redefining what it means to feel great in midlife.
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!
Ireland