Ruth Mac Fit Podcast

• 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

  --------  

  23:50

  --------

  23:50
• 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

  --------  

  20:43

  --------

  20:43
• 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

  --------  

  54:04

  --------

  54:04
• 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

  --------  

  59:53

  --------

  59:53
• Episode 71: Should You Stop Tracking Calories? Pros, Cons & How to Move Away Without Losing Progress

  Are you tired of logging every single meal into MyFitnessPal or another calorie tracker? In this episode of The Ruth MacFit Podcast, I dive into the pros and cons of calorie tracking and why you don’t have to track forever to see results.For many women (especially in midlife), tracking calories can be a useful tool to raise awareness, understand portion sizes, and spot hidden calories. But it can also become overwhelming, unsustainable, and even damaging to your relationship with food.I’ll share:✅ Why calorie needs are so individual (BMR, NEAT, hormones, lifestyle)✅ How tracking can teach you about protein, fibre, and portion sizes✅ The hidden pitfalls of tracking (accuracy, sustainability, food obsession)✅ Real-life client stories of progress with and without tracking✅ A practical “meals-first” approach to move away from tracking✅ How to handle weekends, meals out, and maintenance without guiltIf you’ve ever wondered “Do I really need to track calories forever?” then this episode is for you. You’ll learn how to build calm, sustainable fat loss habits that help you feel in control without living by the numbers. Subscribe to the podcast for more support on fat loss, strength, and sustainable health in midlife.Connect with me on instagram @ruthmacfit

  --------  

  28:25

  --------

  28:25

More Health & Wellness podcasts

Trending Health & Wellness podcasts

About Ruth Mac Fit Podcast