Ruth Mac Fit Podcast

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 @ruthmacfitJoin the No Crap Cake Method: www.ruthmacfit.com

In this New Year episode, Ruth reflects on why traditional New Year resolutions so often fail and what actually works instead.She explores why intensity, restriction, and chasing perfection rarely survive real life, and introduces the Ripple Effect. A way of building small, sustainable habits that make everything else easier.Ruth shares personal examples, client stories, and practical insights into keystone habits like sleep, morning movement, preparation, fueling well, and reflection. Habits that reduce friction, lower stress, and support progress long after January energy fades.This episode is about letting go of all or nothing thinking, focusing on behaviours rather than outcomes, and choosing habits that fit real life so change can last. Find Ruth on Instagram: @ruthmacfitJoin us in the No Cr@p Cake Method: www.ruthmacfit.comAnd don't forget to subscribe to this podcast - this helps others find it and I'm already sending you a big crisp high five for doing this.

In this episode of the Ruth Mac Fit Podcast, Ruth is joined by Nina, a nutrition client based in Dubai originally from Germany, who began strength training in her 40s and has since become a German national-level powerlifter. Nina shares what it really looked like in the early days, how she stopped comparing herself to younger lifters, and why a beginner mindset can be your biggest advantage when you start later.They also break down what powerlifting actually is (squat, bench press, deadlift), why Nina’s bench became her favourite lift over time, and how community and coaching helped her stay consistent. Nina opens up about a major setback before Masters Worlds, how her goals shifted from chasing personal bests to simply qualifying safely, and what recovery has taught her about patience and perfectionism.Find Ruth on instagram @ruthmacfitFind Nina on instagram @berlindubai

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

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.