Navigating Midlife with Strength, Simplicity & Self-Compassion – with Ruth MacFit
In this inspiring and down-to-earth conversation, I’m joined by my friend and fellow coach, Ruth MacFit — a powerhouse of empathy, practicality and no-nonsense advice for women in midlife.🔥 In this episode:We talk about what it really looks like to feel fitter, stronger, and more confident in your 40s and beyond — not through perfection or extremes, but by embracing imperfection, keeping things simple, and rewriting the stories we’ve been told about who we are and what we’re capable of.This episode is all about real talk between two women who’ve been through the ups and downs themselves, and who coach other women through the same.Ruth’s powerful story — from burnout to balanced strengthHow to spot self-sabotage and gently move past itWhat Ruth calls her “no crap cake” philosophy — and how it helps women ditch guilt and all-or-nothing thinkingThe simple habits that keep her grounded through neurodivergence, parenting and running a businessWhat women who succeed in midlife really have in common (spoiler: it’s not perfection)Where Ruth sees her own health and fitness heading in the next 20–30 years👭 About Ruth:Ruth MacFit is a fitness and mindset coach for women who are done with extremes. Her approach is rooted in empathy, evidence, and empowering women to understand themselves better — without judgement or overwhelm.You can learn more about Ruth and her coaching at 👉 https://www.ruthmacfit.comFollow Ruth on InstagramOr catch her podcast, The Ruth MacFit Podcast✨ Connect With Us:Follow me on Instagram: @claire.farrellLearn more about the Fit Positive Method: www.fitpositive.ie🎧 Enjoyed this episode?Please leave a rating or review — it helps more midlife women find this podcast and get the support they deserve 💜
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The Sleep Struggle — How to Improve Sleep in Midlife (Even If You're Waking at 3am)
Sleep can feel like a full-time job in midlife — and one you're constantly failing at. Whether it's lying awake with racing thoughts, waking up at 3am and not getting back to sleep, or dragging yourself through the day despite a “full night’s sleep,” you're not alone.In this episode, I break down why sleep gets harder during perimenopause and beyond — and more importantly, what you can actually do about it.You’ll learn:🧠 Why your hormones (like oestrogen, progesterone and cortisol) mess with your sleep😩 The most common sleep disruptors in midlife — and how to fix them🌙 Simple techniques to fall asleep faster, stay asleep longer, and feel more rested (even with broken sleep)📱 What to do about spiralling thoughts, screen time, snoring, and those pesky 3am wakeups💤 My one go-to tip that works for nearly every sleep issue I see in my clients🧃 Plus: the truth about magnesium, melatonin, night-time toilet trips, shift work and more!If you’ve been waking up tired, frustrated, and not feeling like yourself, this episode is your permission slip to stop blaming yourself and start making sleep easier.Links and Resources:🧘♀️ Download the Fit Positive Sleep Cheatsheet for practical tools and tips covered in this episode📱 Get the Fit Positive App with daily movement, meal ideas and mindset tools that support better sleep💬 Share this episode with a friend who’s up at 3am too — and tag me on Instagram if it helped!Timestamps:0:00 – Welcome & why sleep matters3:15 – Why midlife hormones mess with sleep7:00 – Real-life questions from listeners14:30 – The biggest sleep disruptors I see24:00 – Simple tools to start sleeping better tonight28:30 – My final thoughts (and a calming breathwork tip!)✨ Don’t forget to subscribe, leave a review, and share with a friend who’s struggling with sleep — because none of us need to navigate midlife alone.
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The Truth About Perimenopausal Weight Gain: What’s Happening to Your Body (and What You Can Do About It)
Feel like your body is working against you in midlife — especially when it comes to weight?You’re not imagining it. But you’re also not broken.In this episode, I break down exactly what’s happening to your body during perimenopause, why fat loss feels harder than it used to, and most importantly — what you can do to take back control.We’ll cover:🔹 What perimenopause really is (and when it starts)🔹 Why your usual workouts and diets aren’t working anymore🔹 How fluctuating hormones like oestrogen, progesterone, and insulin affect fat gain🔹 The real reason so many women gain weight around their middle🔹 What HRT can and can’t do — and how to know if it’s right for you🔹 5 evidence-based strategies that support fat loss in midlife🔹 Why the Fit Positive Method works (even when other things haven’t)🎧 Whether you're already in perimenopause or just starting to notice the shifts, this episode will leave you feeling informed, empowered, and ready to take action — without extremes.—🛍️ Join the Fit Positive Membership: fitpositive.ie🎁 Use code PODCAST20 for 20% off your first month—If you enjoyed this episode:📲 Share it with a friend who needs to hear it⭐ Leave a quick review on Spotify or Apple Podcasts📸 Tag me on Instagram @fitpositive.ie — I love hearing what resonates with you!Let’s get leaner, stronger and more in control — together. 💪
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How to Avoid Self-Sabotage at Social Events (Without Missing the Fun!)
Social season is in full swing — weddings, birthdays, barbecues, weekends away — and if you’ve ever felt like your fitness and nutrition goals go completely out the window during these events, you’re not alone.In this episode, I’m talking about a challenge that comes up all the time with my Fit Positive members: how to enjoy social events without undoing your progress or falling into the all-or-nothing trap.We’ll cover:Why self-sabotage happens (and how to spot it early)How to set realistic expectations for yourself — without guilt or restrictionThe mindset shift that helps you stay consistent without being perfectSimple nutrition, movement, and mindset strategies that actually workHow to navigate weddings, weekends away, and nights out without starting over every MondayWhether you’ve got a full calendar of social events or just want to feel more in control around food, drinks, and busy social settings — this one’s for you.📩 Links & Resources Mentioned:➡️ Free cheatsheet: How to Avoid Self-Sabotage at Social Events ➡️ Join the Fit Positive Membership✨ Use code PODCAST20 for 20% off your first month➡️ Follow me on Instagram: @fitpositive.ie
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Macros Made Simple: How to Eat for Fat Loss Without Dieting
Feel like you’re doing “all the right things” but still struggling with stubborn weight, sugar cravings, or low energy in midlife?This episode is for you.Today, I’m breaking down how to eat for fat loss without dieting by balancing your macros — protein, carbs, and fats — in a way that works with your midlife physiology, not against it.We’ll cover:Why dieting stops working in perimenopauseThe role of oestrogen in blood sugar regulation (and how to avoid the “roller coaster”)A simple breakdown of macros and how to balance themWhy macro-balanced meals are essential for fat loss, energy, and mood in midlifeA 3-step roadmap to get started todayWhether you’re brand new to macros or just want to stop second-guessing your meals, this episode will give you the clarity and confidence to fuel your body — not deprive it.💡 Free Resources I Mentioned:[Macros 101 Guide] – easy-to-follow guide to calculating and tracking your calories and macros for accelerated results.[Macro Calculator] – figure out your personalised calories and macros💪 Want More Support?Inside the Fit Positive Membership, you’ll get:Custom macro targetsA meal planner with delicious macro-balanced recipesStrength workouts tailored for midlifeCoaching from me and the support of our amazing community✨ Use code PODCAST20 for 20% off your first month – fitpositive.ieIf this episode helped you, please share it with a friend, leave a review, or tag me on Instagram @fitpositive.ie — I love hearing what resonated with you!Until next time — fuel well, stay strong, and have an amazing week. 🎙️Cx
Hosted by Claire Farrell—health coach, personal trainer, and midlife transformation expert—The Fit Positive Podcast is your go-to space for honest, empowering conversations about strength, sustainable fat loss, and thriving through midlife.Each week, Claire breaks down the science of what actually works for women in their 40s and 50s when it comes to meals, movement, mindset and everything in between. Whether you're navigating perimenopause, feeling stuck in the all-or-nothing trap, or just want to feel strong and confident again, you're in the right place.Expect solo episodes, guests, practical strategies, and real talk—always with warmth, compassion, and zero judgment.This is your reminder that midlife is not the end. It’s the beginning of your strongest chapter yet.
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