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.
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.
If you’ve ever felt like fat loss just feels harder in midlife — you’re not imagining it.
Hormonal changes, muscle loss and a busier life all play a part… but it is still possible and it doesn't have to be complicated.
In this episode, I’m walking you through how to make fat loss simple and sustainable — by focusing on the key things that actually move the needle:
Training efficiently (not excessively)
Building muscle and maintaining strength
Getting your steps up — even if that means using a walking pad
Sleeping better
Mastering your mindset so you can stay consistent
Because when you keep things simple, progress becomes so much easier — and the results actually last.
💭 In this episode we cover:
Resources mentioned in this episode:
💪 Join Fit Positive Empowered:If you’re ready for a structured plan, personalised nutrition targets and support to help you lose up to 10lbs by Christmas, join us inside Fit Positive Empowered.👉 www.fitpositive.ie/empowered
📘 Free Macros Mastered Guide:Learn how to balance protein, carbs and fats to make hitting your goals simple and satisfying.👉 Grab your free guide here
🏋️♀️ Free Full Body Workout:Try one of my Fit Positive strength workouts — perfect for midlife women who want to get stronger in 30 minutes.👉 Download the free workout
🚶♀️ My Walking Pad:This is the one I use to get my steps in on busy days — I love it.👉 Strideflex Q20 Walking Pad
💛 If this episode resonated with you, share it with a friend or tag me on Instagram @fitpositive.ie.
If you’ve ever felt hungry all the time, constantly thinking about food, or frustrated that you’re training hard but not seeing results — this episode will make everything click.
Today we’re talking about protein — why it’s the most important (and most overlooked) macronutrient for women in midlife.
You’ll learn:
- Why protein is the most satiating macronutrient (it’s nature’s Ozempic!)
- The science behind hunger and the Protein Leverage Hypothesis
- How much protein women in midlife actually need
- Why oestrogen decline changes our protein needs
- The best food sources (and which ones are not as high-protein as you think)
- How to hit your protein target without tracking forever
Whether your goal is fat loss, energy, or long-term strength — this episode will show you why protein is the single biggest difference-maker.
🎧 Listen if you want to:
✔️ Stop feeling hungry all the time
✔️ Build lean muscle and improve body composition
✔️ Lose fat sustainably — without cutting carbs or calories too low
✔️ Understand the real science behind midlife nutrition
And email pod@fitpositive.ie if you have questions or to let us know how you get on implementing the tips shared!
📚 Resources & Links Mentioned
📖 The Protein Leverage Hypothesis Study:Simpson SJ & Raubenheimer D. “Obesity: the protein leverage hypothesis.” Obesity Reviews (2005).👉 Read the study here
📘 Free Guide — Macros Mastered:
Learn how to eat in a balanced way for your goals — including simple protein swaps, sample meals, and how to build macro-balanced plates.
👉 Grab your free guide here
💬 Share the love
If you enjoyed this episode, please share it with a friend who’s on her midlife health journey too — and don’t forget to follow and leave a review on Apple Podcasts or Spotify. It really helps spread the word!
Join me inside Fit Positive!
👉 Want more support on your midlife health & fitness journey? Become a member of Fit Positive → www.fitpositive.ie/#membership And use code RISE to get 20% off your first month!
⚠️ Disclaimer
This podcast and all materials associated with it are for educational purposes only and do not constitute medical advice.
Always consult your GP or healthcare professional before making changes to your diet, supplements, or exercise routine.
💬 In This Episode📚
In this episode, I’m talking about one of the most important (and overlooked) parts of midlife health — your muscles, bones, and joints.
We’ll explore what’s really happening beneath the surface as oestrogen levels decline, how to interpret your DEXA results, and what you can do to stay strong, mobile, and pain-free for life.
I’m also sharing insights from one of my heroes, Dr Vonda Wright — orthopaedic surgeon, longevity expert, and author of Unbreakable — who calls the decade from 35 to 45 “the critical decade” for women’s long-term strength and vitality.
We cover:
What the Musculoskeletal Syndrome of Menopause (MSM) actually is
How oestrogen decline impacts your bones, muscles and joints
Why I had a DEXA scan — and how to interpret your T-score vs Z-score
The Fit Positive framework for protecting bone, muscle & joint health
My frozen shoulder journey
The latest research linking HRT to lower frozen-shoulder risk
Results from Fit Positive members who have successfully increased their bone density
Resources & References
Nutrition to support your musculoskeletal system
Study: Hormone Therapy Appears to Reduce Risk of Shoulder Pain in Older Women — Duke Health (2024)
Supplements Cheatsheet: Fit Positive Supplements Guide
⚠️ Disclaimer
This podcast and the materials associated with it do not constitute medical advice. Always consult your GP or medical practitioner before making decisions about your health, medication, or supplements. Supplements should only ever be taken in consultation with your healthcare provider.
This week on The Fit Positive Podcast, we’re talking about one of the most important topics in health and fitness — why most diets fail, and what actually works instead.
If you’ve ever wondered why you can’t seem to stick to a plan, or why progress feels so hard no matter how “disciplined” you are — this episode is for you.
We’ll break down:
💭 Why most diets are designed to fail from the start
⚖️ The difference between a calorie deficit and deprivation
🍽️ Why I don’t do strict meal plans — and what I teach instead
💪 How to make nutrition work in real life (and still enjoy your favourite foods)
🌿 How to find your own sustainable calorie range
🧠 The mindset shift that turns restriction into real food freedom
You’ll walk away understanding how to eat in a macro-balanced way, without rigid rules or guilt — and start seeing results that actually last.
✨ Free Resource:
Grab your free Macros Mastered Guide — it’ll show you exactly how to build balanced meals that fit your lifestyle.
👉 Download it here
👉 Tune in now and let us know your thoughts — email me at pod@fitpositive.ie with your questions, stories, or wins.
This podcast and all related materials are for educational purposes only and do not constitute medical advice. Always consult your medical practitioner before making changes to your diet, supplements, or exercise routine.
This week I’m joined by my good friend and fellow coach, Ruth MacFit, for a chat about all things midlife health and fitness. We catch up on life, talk routines, and dive into some of the brilliant questions you sent in on Instagram.
Inside, we cover:
✔️ How to manage a big appetite (even if you’re already eating protein & fibre)
✔️ Fasted workouts — good, bad, or just personal preference?
✔️ Creatine for women in midlife — muscle, bone, and cognitive benefits
✔️ What to do about perimenopausal tendonitis (when HRT & physio don’t seem enough)
✔️ Mindset tips for when motivation dips
✔️ How to navigate hotel meals and long workdays when travelling for work
✔️ Diastasis recti in midlife — what it is, how to spot it, and first steps
It’s a very real and down-to-earth conversation — packed with practical advice, laughs, and a reminder that you’re not alone in facing these challenges.
👉 Tune in now and let us know your thoughts — email me at pod@fitpositive.ie with your questions, stories, or wins.
And if you’d like more support on your midlife health & fitness journey, you can join the Fit Positive membership here: www.fitpositive.ie/#membership
⚠️ Disclaimer: This podcast is for education and entertainment only. It does not constitute medical advice. Please consult your healthcare practitioner before making changes to your health, training, or supplement routine.
In this episode of The Fit Positive Podcast, I’m breaking down which supplements are actually worth taking in midlife — and which ones you probably don’t need.
We’ll cover:
Why the food first approach always comes before supplements
The key nutrients highlighted by Dr. Stacy Sims & Dr. Vonda Wright
My personal daily supplement line-up (and why I take them)
How electrolytes, collagen, and fibre fit into the mix
The Fit Positive method for keeping it simple and sustainable
✨ Resources Mentioned:
Unbreakable - book by Dr Vonda Wright
✨ Free Cheatsheet: Download the Supplements Cheatsheet here — includes RDAs and food sources so you can put this into practice straight away.
👉 Want more support on your midlife health & fitness journey? Become a member of Fit Positive → www.fitpositive.ie/#membership
⚠️ Please note: supplements are not one-size-fits-all. Always consult your GP or healthcare practitioner before adding new supplements, particularly if you’re on medication, managing a health condition, or are postmenopausal.
⚠️ Disclaimer: The Fit Positive Podcast and all associated materials are for educational & entertainment purposes only and do not constitute medical advice. Always consult your GP or healthcare practitioner before making changes to your supplement routine, particularly if you are on medication, managing a health condition, or are postmenopausal.
Back from Summer Break: Life Lately + How to Stay Consistent
Welcome back to The Fit Positive Podcast! After a little summer break, I’m back with a chatty episode to ease us into autumn.
In this episode, I share:
✨ Life Update:
Six magical weeks on Île de Ré — beaches, BBQs, sunsets, and sea swims - check out my instagram highlight for the visuals!
How I kept my healthy habits ticking over in France: workouts, steps, protein, fibre, and my “no hangovers” rule
A short reset on my return to get back to baseline
Q&A – Staying Consistent:
Why motivation isn’t the answer, and how systems + habits make the difference
Practical tools from the Fit Positive Mindset Guide and James Clear’s Atomic Habits
Tips like habit stacking, sizing habits to your worst day, and tracking small wins
Why consistency is built on small adjustments, not perfection
📩 Get Involved:
I’d love to hear from you! Email me at pod@fitpositive.ie with your questions, comments, and stories:
I’d love to share and discuss these in future episodes!
That's it for now - until next time!
Cx
In this final episode before our summer break, I’m sharing a topic that’s on everyone’s mind right now — how to actually enjoy your holiday without undoing all your progress or falling into the guilt cycle.
Whether you’re heading away for a weekend or a few weeks, it’s totally possible to relax, enjoy the food and drinks you love and return home feeling great — not like you need to “start over.”
Inside this episode, I’ll walk you through my 3-step strategy to holiday intentionally, not perfectly:
✨ Step 1: Set your intention before you go — with practical questions that’ll help you feel your best both during and after your trip.
✨ Step 2: Choose 2–3 simple strategies that feel doable for YOU (like keeping breakfast high-protein or setting a step goal).
✨ Step 3: Set yourself up for a smooth return so you’re not crashing back into real life.
I also share:
Tips from members who’ve used this method successfully
My personal approach while I’m away in France for 6 weeks
Why it’s what you do most of the time that matters most
This episode is for you if:
You’ve ever come back from a holiday feeling bloated, guilty or off-track
You want to embrace the moment and stay aligned with your goals
You’re tired of all-or-nothing and want a more sustainable, kind approach to health
🎧 Resources mentioned:
🌞 Grab your free cheatsheet here
🛒
✨ Become a Fit Positive member to take part in our 6-week summer challenge, Reflect. Revive. Reset, starting July 7th!
We're offering 🎉 20% off your first month 🎉 when you enter code ☀️ SUMMER25 ☀️ at checkout!
Let’s stay connected over summer!👉 Follow me on Instagram @fitpositive.ie for behind-the-scenes from France, daily tips, and simple summer swaps to keep you feeling your best.
🎙️ Thanks for listening, and see you again in August!
Have you ever felt like you’re doing everything right — eating clean, watching your portions, hitting your workouts — but your body just isn’t responding the way it used to? You’re not alone. And the answer might not be to push harder… but to phase smarter.
In this episode, I’m walking you through the powerful concept of nutrition phasing — a long-term, sustainable strategy that helps you align your food with your goals, hormones, and season of life.
In this episode we cover:
🔁 Why most women get stuck in a constant yo-yo diet loop (and what to do instead)
⚖️ The four key phases of nutrition: Maintenance, Fat Loss, Reverse Dieting, and Surplus
🧠 How to know which phase you should be in right now
💥 Why phasing protects your metabolism, hormones, and sanity — especially in midlife
📅 How to structure your year around smart, realistic goals
Whether you want to lose body fat, build lean muscle, or just feel more in control of your nutrition, this episode is your roadmap.
📎 Resources Mentioned:
📄 Download the Nutrition Phasing Cheatsheet
💪 Join the Fit Positive Empowered program
📲 Follow me on Instagram: @fitpositive.ie
Loved this episode?
Leave a rating and review — or share it with a friend who needs to hear that sustainable results are possible in midlife.
And let me know on Instagram what resonated with you!
In this episode, we’re tackling one of the most common struggles I hear about from women in midlife: sugar cravings.
You know how it goes...
You’re eating well, staying on track, and then — boom — that afternoon slump hits.
Chocolate starts calling your name, and suddenly you’re knee-deep in biscuits, wondering what happened.
But here’s the truth: It's not your willpower.
Cravings don’t mean you’re weak or failing — they’re a signal, and in today’s episode, I’m helping you decode what they’re really telling you.
In this episode, we cover:
The real reasons behind sugar cravings (and no, it’s not just lack of willpower)
How midlife hormones, ADHD and stress affect your relationship with food
Why loving your meals is non-negotiable — and how to do it without sabotaging your progress
10 realistic hacks to satisfy your sweet tooth without blowing your calorie target
The mindset shifts that take you from all-or-nothing to progress-with-compassion
If you've ever thought, "I was doing so well… until the sugar cravings kicked in," this one’s for you 💛
✨ Mentioned in this episode:
Our cheatsheet: 10 Hacks to Handle Sugar Cravings
Macro-balanced, satisfying meals that keep you full (and stop the 3pm slump) - all available in the Fit Positive app!
🔗 Ready to stop the cycle and feel in control again?
Tap “Follow” and share this with a friend who struggles with cravings too.
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 strength
How to spot self-sabotage and gently move past it
What Ruth calls her “no crap cake” philosophy — and how it helps women ditch guilt and all-or-nothing thinking
The simple habits that keep her grounded through neurodivergence, parenting and running a business
What 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.com
Follow Ruth on Instagram
Or catch her podcast, The Ruth MacFit Podcast
✨ Connect With Us:
Follow me on Instagram: @claire.farrell
Learn 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 💜
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.
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
🎁 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 — I love hearing what resonates with you!
Let’s get leaner, stronger and more in control — together. 💪
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 restriction
The mindset shift that helps you stay consistent without being perfect
Simple nutrition, movement, and mindset strategies that actually work
How to navigate weddings, weekends away, and nights out without starting over every Monday
Whether 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
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 perimenopause
The role of oestrogen in blood sugar regulation (and how to avoid the “roller coaster”)
A simple breakdown of macros and how to balance them
Why macro-balanced meals are essential for fat loss, energy, and mood in midlife
A 3-step roadmap to get started today
Whether 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 targets
A meal planner with delicious macro-balanced recipes
Strength workouts tailored for midlife
Coaching from me and the support of our amazing community
✨ Use code PODCAST20 for 20% off your first month – fitpositive.ie
If 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
If you're in your 40s or 50s and still relying on cardio to stay fit, this episode is your wake-up call.
We're diving deep into why strength training isn’t just helpful in midlife — it’s essential.
In this episode, I share:
Why fat loss feels harder now (and how muscle loss is part of the story)
The truth about metabolism and muscle
How strength training protects your bones and long-term health
The mental health benefits no one’s talking about
What smart strength training really looks like in your 40s and 50s
A simple 3-step roadmap to help you get started — safely and sustainably.
Resources mentioned:
Dr. Stacy Sims’ interview with Mel Robbins - training in menopause
Dr. Vonda Wright’s interview with Mel Robbins - insights on mobility, strength, and aging
JAMA Psychiatry study on resistance training and mental health (Gordon BR et al., 2018)
Ageing Research Reviews on sarcopenia (Mitchell WK et al., 2012)
American Journal of Clinical Nutrition on muscle as metabolic tissue (Wolfe RR, 2006)
Giveaway
Try a free Fit Positive workout to get you started! This is a full body circuit that you can do with dumbbells and a mat, or even as bodyweight only!
Let’s Stay Connected
Follow me on Instagram for daily tips, inspiration, and support on your midlife health & fitness journey!
Want to work out with me? Join the Fit Positive Membership and use code PODCAST20 for 20% off your first month, a little gift to celebrate the launch of my podcast!
Thanks for tuning into the Fit Positive Podcast! See you next week!
Think you need brutal workouts to lose fat in midlife? Think again.
In this episode:
I share why daily steps are one of the most underrated (and powerful!) tools for fat loss, energy, and stress management — especially during perimenopause and beyond.
I’ll walk you through why walking beats extreme cardio, how it impacts your metabolism and hormones, and exactly how you can start building more movement into your busy day without the overwhelm.
If you’re tired of complicated plans and ready for something simple and sustainable, this one’s for you!
3 Key Takeaways:
Daily movement matters more than extreme workouts. Consistent steps can create a big impact on your fat loss and overall health.
More is better, but small wins count. You don’t need 10,000 steps on Day 1 — even a few hundred extra each day can move the needle.
Resources Mentioned in this episode:
Let’s Stay Connected
Follow me on Instagram for daily tips, inspiration, and support on your midlife health & fitness journey!
Want to dive deeper? Join the Fit Positive Membership and use code PODCAST20 for 20% off your first month, a little gift to celebrate the launch of my podcast!
Thanks for tuning into the Fit Positive Podcast! See you next week!
Welcome to the very first episode of The Fit Positive Podcast!
In this episode, I open up about my personal health transformation and how years of frustration with weight gain, fatigue, and confusing wellness advice led me to develop the Fit Positive Method — a sustainable, empowering approach to fat loss, strength & health in midlife.
I share what finally worked after perimenopause threw my body and mindset for a loop, and how this method is now helping thousands of women ditch the all-or-nothing mindset and feel strong, energized, and confident again.
Whether you're just starting your own journey or looking to get back on track, this episode offers both inspiration and practical takeaways you can apply today.
In This Episode:
Try This:
Start with one small shift this week—whether it’s lifting weights twice, drinking more water, or improving your sleep routine. Then keep going. You've got this 💪
Let’s Stay Connected
Follow me on Instagram for daily tips, inspiration, and support on your midlife health & fitness journey!
Want to dive deeper? Join the Fit Positive Membership and use code PODCAST20 for 20% off your first month, a little gift to celebrate the launch of my podcast!
Cx