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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Episode 73: Pelvic Floor, Prolapse & Bladder Health at 40+
If you’ve ever leaked on a run, rushed to the loo all night, or wondered whether prolapse means you have to give up the exercise you love then this one’s for you. I’m joined by Dr Alice Landon, a specialty doctor in gynaecology and urogynaecology, to demystify pelvic floor health for women 40+.We get real about:The difference between stress vs urgency incontinence and why it matters for treatmentWhat actually causes urgency/frequency (including caffeine, fizzy drinks, alcohol and “just-in-case” wees)Why symptoms often appear in perimenopause/menopause (hello, falling oestrogen)Pelvic floor exercises (how to make them stick - Squeezy app!)Running, jumping & lifting: can you keep training if you leak?Prolapse explained in plain English: signs, what’s safe, and when to treatOptions that work: vaginal oestrogen, pessaries, pelvic health physio, lifestyle tweaks, and when surgery is the right callBotox for the bladder (who it’s for and how it helps)Post-op do’s and don’ts to reduce recurrence (lifting, constipation, driving)Key takeawaysLeaking is common but not “just normal” and there’s a lot you can do.Start with the basics: consistent pelvic floor work, consider vaginal oestrogen for GSM, review fluids and “just-in-case” habits.You don’t have to stop the movement you love; adapt and treat so you can keep going.Pelvic health physiotherapy is game-changing and often avoids surgery.If you need surgery, careful aftercare (no heavy lifting/straining, manage constipation) matters for long-term success.If you to make change that feels good at 40+ , with an approach that works with life & not against it then join us in The No Crap Cake Method. You can find Ruth on instagram @ruthmacfit
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Episode 72: at Loss, Health & Finding the Middle Ground in Midlife with Claire Farrell (Fit Positive)
In this powerful and down-to-earth episode of The Ruth Mac Fit Podcast, Ruth sits down with Claire Farrell, founder of Fit Positive IE, for an honest conversation about fat loss, health, and finding balance in midlife. Together they explore why so many women still feel pressured to chase “thinness by any means,” how GLP-1 medications, diet culture, and social-media algorithms shape our beliefs, and why it’s time to redefine success as feeling strong, calm, and healthy — not just smaller.Ruth and Claire discuss:The rise of “thinness culture” and the loss of body-positivity onlineGLP-1 medications, muscle loss, and the importance of strength trainingThe dangers of black-and-white nutrition messaging (and why nuance matters)Sustainable fat-loss strategies for women 40+Building muscle, improving bone and heart health in perimenopauseHow to focus on fuel, fibre, movement, and mindset instead of restrictionThe “Five Whys” method to find your deeper motivation for changeThe real meaning of moderation and food freedomThis episode is packed with compassion, common sense, and evidence-based insight for any woman in her 40s & beyond who’s tired of quick fixes and ready to embrace a more balanced, science-led approach to health and longevity.Ruth Mac Intyre – @ruthmacfitClaire Farrell – @fitpositiveie
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