Ruth Mac Fit Podcast

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

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

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/

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

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