Ruth Mac Fit Podcast

In this episode, I’m talking about the space between diet culture and the anti-diet world, and why I think there’s a useful middle ground.
We cover:
why I don’t want women to become really good at dieting

why I still think calorie and macro awareness can be useful

the difference between knowledge and obsessive tracking

how health and fitness rules can create unnecessary friction

why “optimal” isn’t always necessary

how to borrow the useful bits from both sides and make them work with your life

Find me on Instagram: @ruthmacfit

Perimenopause: What Can Help You Feel More Like Yourself?
A member asked whether we could hear something positive about perimenopause, and I thought that was a conversation worth having.
In this episode, I’m sharing some changes I’ve noticed myself, what’s happening with our hormones, and how we can understand this stage without expecting the worst. We’ll also talk about practical ways to support ourselves through sleep, movement, strength training and food, alongside getting help when we need it.
You don’t need to change everything. Take one or two ideas that feel realistic for you, and remember there’s still plenty to look forward to.
The eye-movement and breathing exercise
A little correction: it was Jimmy Fallon, rather than Jimmy Kimmel, who Andrew Huberman was speaking to.
For those nights when you wake up and your mind starts racing, this is the exercise he suggested:
Close your eyes and keep them closed throughout.

Slowly move your eyes to one side, then to the other.

Look up, then down.

Move your eyes in a circle anticlockwise, then clockwise.

Breathe in, then let out a long exhale.

I haven’t tried this myself, but if you give it a go, let me know how you get on.
Join the Ruth Mac Fit waitlist
If you’d like support making changes that fit around your life, join the membership waitlist to be first to hear when doors open again:
https://ruthmacfit.com/wait-list
Come and find me
Instagram: https://www.instagram.com/ruthmacfit/
Website: https://ruthmacfit.com/

How useful is your smartwatch, and when does all that data start getting in the way?
In this episode, I’m looking at my own relationship with tracking, from my first very chunky Garmin back in 2007 to watches and rings that now track our steps, sleep, recovery and readiness to train.
I talk about where tracking can be useful, particularly when it helps us understand how much we’re actually moving, but also what can happen when a number starts to define what “enough” looks like.
I share some of my own experiences with step targets, running without tracking, Polar telling me I was “detraining” after taking an easier day, and checking my Oura Ring before I’d even stopped to think about how I actually felt. I also look at some interesting research around activity trackers, sleep tracking and recovery scores.
This isn’t about getting rid of your smartwatch. It’s about asking whether the information is helping you make decisions, or whether it’s becoming another thing to pass, fail or stress about.
Find me online
Instagram: https://www.instagram.com/ruthmacfit/
Website: https://www.ruthmacfit.com/
Join the Ruth Mac Fit membership waitlist: https://www.ruthmacfit.com/wait-list

Protein powder: useful or unnecessary? How sore should you really be after training? If you're already quite lean but still have cellulite, is more fat loss actually the answer?
In this episode, I'm answering some of your questions around protein, DOMS, recovery and body composition. We look at how much protein you actually need, why more soreness doesn't mean a better workout, how stress and perimenopause can affect recovery, and why reaching a lower weight isn't always the answer when what you really want is more muscle and shape.
I also talk about the trap of looking at somebody else's calories, protein, steps or training and assuming their numbers should become yours.
Links
Join the Ruth Mac Fit waitlist:
https://ruthmacfit.com/wait-list
Instagram:
https://www.instagram.com/ruthmacfit/

Some days, nothing is dramatically wrong, but your brain feels full, your mood is lower, your body feels different and suddenly you start questioning things that were working perfectly well a few days ago.
That’s where I found myself this week.
In this episode, I’m talking about the hormonal pattern I’ve started noticing, alongside all the smaller things quietly taking up space in my brain, and why that combination can make it so tempting to think we need to fix something or push harder.
I talk about decision fatigue, unfinished tasks and attention residue, social media comparison, why data like pace, steps or the scales isn’t always helpful when you’re already feeling rubbish, and how getting thoughts out of your head can make things feel much more manageable.
I also talk about why being able to push harder doesn’t automatically mean that you want the trade-off that comes with it, and why sometimes maintaining what you’re already doing is exactly the right thing to do.
Reflection questions mentioned in this episode:
What’s one small thing I can do now that will mean I’ve had a good day?

How can I make this more enjoyable? What will make it feel better?

What advice would I give to a friend in this situation?

What would not doing it look like?

Were my expectations of today realistic?

What’s something I’ve done today that I’m proud of?

Why am I feeling like this today?

Links:
Join the Ruth Mac Fit waitlist: Ruth Mac Fit App Waitlist
Website: Ruth Mac Fit
Instagram: @ruthmacfit
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