The Fit Positive Podcast

In this episode of The Fit Positive Podcast, I’m answering your questions — exactly as you sent them — covering some of the most common challenges women face in midlife when it comes to weight, training, energy, nutrition and hormones.

We talk through how to set realistic health goals, why hunger and exhaustion are often signs of under-fuelling or under-recovery (not lack of willpower), how to train and eat in a way that supports your midlife body, and how to cut through the noise online with evidence-based guidance that actually works in real life.

This is a practical, reassuring episode designed to help you feel more confident in your choices — without falling into extremes or fads.

In this episode, we cover:
How GPs assess healthy weight using BMI and why body fat percentage matters more in midlife

How to structure meals across long days to avoid constant hunger and energy crashes

Why I moved away from a fully plant-based diet and what I prioritise now

Whether tea and coffee count towards hydration

What massive fatigue, poor appetite and stalled progress are really telling you

How to balance strength training and endurance training in midlife

Smart hacks when daily steps are hard to hit

Evidence-based sauna guidelines for health and longevity

The difference between helpful inflammation and chronic low-grade inflammation

Whether macros matter as much as calories

Where to start if you feel weak or can’t yet do basic strength exercises

Why skin health often improves when lifestyle foundations improve

Easy ways to take creatine beyond protein coffee

Why menopause belly is common — even in fit women — and what actually helps

Simple, effective ways to build core strength without overcomplicating it

If you've ever had any of these questions — this episode is for you.

And if you need more support...
🔗 Join Fit Positive
Fit Positive is my online membership for women in midlife who want to build strength, improve health, and feel confident in their bodies — without extremes.
Inside the membership you’ll find:
30-minute strength workouts designed specifically for midlife women

Simple, macro-balanced recipes and nutrition support

Habit, mindset and stress-management tools

Step tracking, progress tracking and full app support

A supportive community that truly understands this stage of life

Join here: 👉 www.fitpositive.ie

In Part 2 of this mindset series, we move beyond what you want to change and focus on how to make change last — without burnout, overwhelm, or all-or-nothing thinking.
This episode breaks down the psychology behind sustainable habits and why stress management is not optional in midlife health. You’ll learn how to build habits that actually stick, how to work with your nervous system (not against it), and why flexibility — not perfection — is the key to long-term success.
In this episode, we cover:
Why mastering the art of showing up matters more than intensity

How to size your habits so they’re sustainable on your worst days, not just your best

How habit stacking removes decision fatigue and builds momentum

Why your environment and community matter — and how to build a supportive tribe

How to reconnect with your why and focus on what truly matters

Why enjoyment and fun are essential for consistency

How to adjust habits to your current season of life, especially in midlife

The role of stress, the nervous system, and mindfulness in habit formation

How resonance breathing can calm the stress response, improve sleep, and support recovery

This episode is for you if you’re tired of starting over, feel overwhelmed by “doing everything,” or want a calmer, more sustainable approach to health and fitness in midlife.

Resources Mentioned:
Atomic Habits by James Clear

Help us spread the word!
If you enjoyed this episode, it would mean the world if you follow the podcast on Spotify or Apple Podcasts and share this episode with a friend who might find it helpful!

Get in touch!
If you have questions for next week’s Q&A, you can always drop us an email at [email protected]

Join Fit Positive
Get your personalised calorie & macro targets, strength training program, 150+ high-protein recipes, tracking tools, coaching support, and our wonderful community:
 ⁠www.fitpositive.ie⁠

In this episode of The Fit Positive Podcast, we kick off Part 1 of a two-part series on mindset — because while nutrition and training matter, they only work when your mindset supports them.

This episode focuses on the mental side of midlife health: the beliefs, thought patterns and pressures that quietly get in the way of consistency & success — even when you know what to do.

We talk about:
Why mindset matters
How self-limiting beliefs form — and how they hold us back
How to start shifting the story you tell yourself
Why overwhelm is so common, and how to simplify your focus
Essentialism as a tool for managing your time

Helpful links mentioned:
⁠Blog: 6 Steps to Overcome Self-Limiting Beliefs⁠⁠Essentialism by Greg McKeown⁠
🎧 Part 2 will build on this foundation and dive into habits, consistency, stress, and creating change that actually lasts.

Thanks for listening - I appreciate you!
Cx

In this episode of The Fit Positive Podcast, we answer one of the most common questions I get from women in midlife:
“I want to lose 10lbs, keep my muscle, and feel more energised — without falling for another diet trend or fad. How do I do this sustainably?”
If you’ve ever felt like you’re doing all the right things but still struggling with energy, hunger, or consistency, this episode will give you clarity and reassurance.

In this episode, we cover:
Why most weight-loss approaches stop working in midlife
What a sustainable calorie deficit actually looks like
Why protein is non-negotiable for fat loss and energy
How daily movement (steps) supports fat loss without burnout
Why strength training is essential for preserving muscle and metabolism
How fibre and food volume help control hunger and cravings
The role of sleep, recovery and stress in fat loss
The mindset shifts that make results stick long-term
Exactly how we put all of this into practice inside the Fit Positive membership

Links & Resources Mentioned

Fit Positive Membership
All-in-one support for midlife women — including workouts, nutrition guidance, recipes, mindset coaching and community.
👉 www.fitpositive.ie

Free Calorie & Macro Calculator
Find your personalised calorie and macro targets to support fat loss without under-eating.
👉 https://stan.store/fitpositive/p/free-calorie-and-macro-calculator

My Full Day of Eating
A real example of how to hit your calorie and protein targets with normal, satisfying meals.
👉 https://stan.store/fitpositive/p/a-full-day-of-eating-recipes-1400-calories

If you enjoyed this episode, please follow the show, share it with a friend or pop it on your Instagram stories — it really helps more women find the podcast.

Thanks so much for listening!
Cx

In this week’s episode of The Fit Positive Podcast, we’re talking about one of the biggest — and most underestimated — reasons women gain weight over Christmas:
👉 Mindless snacking and grazing.
This episode was inspired by a reel I recorded this week, where I tracked what felt like “just a few snacks” across the day — a biscuit with tea, a handful of crisps, some cheese and crackers, a few chocolates and a glass of wine.
📊 Total? 1,540 calories — just from snacks alone.
No judgement. No guilt. Just awareness.

In this episode, we cover:
🎄 Why Christmas snacking feels harmless — but adds up fast
• How grazing sneaks calories in without ever triggering fullness
• Why snacks don’t register as “real food” in our brains
• Why this happens even to very health-conscious women

🍽️ The real problem: under-eating at main meals
• Why “saving calories” at breakfast or lunch backfires
• How low protein meals lead to blood sugar crashes and cravings
• Why you can feel like you’re eating nothing — and still gain weight

🥩 The solution: proper, balanced meals
• How protein and fibre at meals reduce snack cravings naturally
• What a Christmas-friendly balanced plate actually looks like
• Why eating enough earlier in the day gives you more flexibility later

🧠 Mindset matters
• This is not about willpower or being “good”
• It’s about giving your body what it needs so snacking doesn’t spiral
• Progress over perfection — especially at this time of year

🎯 Practical, realistic Christmas tips
• How to enjoy festive foods without constant grazing
• When to plan snacks vs when to avoid them
• How to stay in control without tracking obsessively or restricting
Key takeaway:
Eating less at meals rarely prevents weight gain at Christmas.
Eating better meals usually does.
Balanced meals > endless grazing.
If you’ve been feeling frustrated, hungry, or confused about why things feel out of control at this time of year — this episode will bring clarity and relief.