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 Method

You’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

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 treatment

• What 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 treat

• Options that work: vaginal oestrogen, pessaries, pelvic health physio, lifestyle tweaks, and when surgery is the right call

• Botox 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 takeaways

• Leaking 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

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 online

• GLP-1 medications, muscle loss, and the importance of strength training

• The 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 perimenopause

• How to focus on fuel, fibre, movement, and mindset instead of restriction

• The “Five Whys” method to find your deeper motivation for change

• The real meaning of moderation and food freedom

This 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 – @ruthmacfit

• Claire Farrell – @fitpositiveie

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 guilt

If 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

In this episode of The Ruth MacFit Podcast, I explore a big question many women ask themselves: do you really need to hit rock bottom to make a lasting change?

I share my own reflections, about what I’ve learned about chasing thinness versus building health, strength, and energy. I dive into the psychology of why we wait for wake-up calls, the Health Belief Model, optimism bias, and the power of quick wins that help you feel better immediately.

You’ll hear client stories, including women who shifted away from all-or-nothing dieting - building habits that feel good now and support long-term fat loss, strength, and confidence.

We’ll cover:

• Why thin doesn’t equal healthy (and what to focus on instead)

• The link between GLP-1 medication, protein, and muscle loss

• The science behind why we often wait for a crisis before changing

• Practical ways to create wake-up-call level motivation without the crisis

• Quick wins: small daily habits that boost energy, mood, and confidence straight away

• Client success stories showing how sustainable change is possible at any stage of midlife

✨ My biggest message is to make it more than thin. Whatever approach you take, whether it's tracking, medication, habit based or something else...choose the strategies that leave you feeling strong, calm, and energised.

If this episode resonates with you, please subscribe, share, and leave a review...it helps more women find this message. You can connect with me on Instagram @ruthmacfit.

In this episode of the Ruth MacFit Podcast, I’m diving into why strength training is one of the best things you can do for your body in midlife and beyond.

I share my own story of how illness forced me to rethink fitness, why running wasn’t an option anymore, and how strength training completely transformed not only my health but also my confidence and independence.

You’ll hear:

• Why strength training isn’t about lifting “heavy” ...it’s about starting where you are

• How even small, simple workouts (like a few daily movements) can make a big difference

• The science behind muscle loss (sarcopenia) and why we can change how we age

• Real client stories...from building press-ups to becoming a national powerlifter

• Common barriers (time, fear of bulking up, thinking it has to be perfect) and how to overcome them

• How strength training ties into my No Crap Cake Method pillars: making it fun, learning from feedback, and making intentional choices

Whether you’ve never picked up a dumbbell before or you’re worried it’s “too late” to start, this episode will show you why it’s never too late, why you don’t need hours in the gym, and how strength really is the secret to changing the way we age.

After you listen, I’d love to hear from you: what’s the one small strength action you can start today?

DM me on Instagram @RuthMacFit or reply to the podcast email...I’ll be cheering you on!

If you’ve ever said “I’ll just do this 6-week plan and then get back to normal,” this one’s for you. Ruth unpacks why the structure of most diets keeps us stuck in all-or-nothing thinking and what to do instead.

You’ll hear how to use calorie ranges (without turning numbers into “good” vs “bad”), why tracking isn’t a non-negotiable, and how tiny, realistic habits create results you can keep.

We’ll talk maintenance vs fat-loss, false hope syndrome, push vs adapt, and why the No Crap Cake Method is built for real life in your 40s and beyond.

• Why short programs (6–12 weeks) quietly fuel the start–stop loop

• How to set calorie ranges (and weekly averages) without falling into perfectionism

• What real non-negotiables look like (hint: not tracking everything) and how to choose yours

• The push/adapt mindset: when to go harder and when to hold steady

• Why “optimal” advice isn’t everyday life and why transparency matters

• The 4 pillars of the No Crap Cake Method:

  1. Less often, more enjoyable

  2. Make choices, not reactions

  3. No failure, only feedback

  4. Make it fun, make it life

Pick one tiny non-negotiable you can do even on your busiest day (e.g., add protein to one meal, 5-minute walk/stretch, write 3 wins before bed). Do it daily. Notice how it changes how you feel.

• Join The No Crap Cake Method (coaching for women 40+ who are done with all-or-nothing) details at ruthmacfit.com

• Say hi on Instagram: @ruthmacfit

• Share your non-negotiable with Ruth...she loves hearing them!

Ever told yourself “I’ll start again on Monday” after a slip-up? Or skipped a workout because you didn’t have time for the full session? That’s the all-or-nothing mindset and it might be the very thing keeping you stuck.

In this episode of The Ruth MacFit Podcast, Ruth shares her own story of choosing not to travel for the Great North Run and how she refused to fall into the “if I can’t do it all, I’ll do nothing” trap. Instead, she created her own version at home...proving that flexibility always beats perfection.

You’ll hear:

• The truth about all-or-nothing thinking and how it sabotages fat loss, fitness, and self-care.

• Real client stories of women breaking the cycle and seeing results through flexible, consistent habits.

• Why “just doing something” always trumps waiting for the perfect plan.

• Research on why restrictive diets fail and why self-compassion and minimum standards lead to long-term success.

• Simple tools like non-negotiables, minimum standards, and The No Crap Cake Method to help you feel calmer, more consistent, and in control.

If you’re tired of yo-yo dieting, guilt, and the start–stop cycle, this episode will help you see that you are not broken, you just need a different approach.

👉 Come and say hello on Instagram @ruthmacfit.
👉 Learn more about The No Crap Cake Method at www.ruthmacfit.com.

Listen to the episode on setting non-negotiables here

If you’ve ever had “how am I meant to get off this loo?” levels of soreness after a perfectly sensible workout, this one’s for you.

In today’s episode I unpack why DOMS can feel worse in our 40s and beyond, what perimenopause has to do with recovery (and what it doesn’t), and the practical habits that help you feel less wrecked and more resilient.

We cover:

• What DOMS actually is (and how to tell it apart from injury)

• How shifting hormones (oestrogen, progesterone, testosterone) affect recovery

• Fasted training, alcohol, ice baths & lifting heavy - what’s myth vs helpful nuance

• The real foundations: sleep, stress, protein, carbs, hydration, electrolytes (when they’re worth it)

• How to tweak training on low-energy days without losing momentum

• Simple rituals for calmer evenings, better sleep and faster repair

Remember, you’re not broken...you just need a different recovery plan. Consistency beats crawling up the stairs. Let’s help your body feel ready to go.

Find me on Instagram: @ruthmacfit - come say hi and tell me your biggest recovery win this week.
Learn more about The No Crap Cake Method: www.ruthmacfit.com

If this helped, please like, follow, rate and review so more midlife women find it.

After returning from Barbados and easing back into UK routines, I'm here to talk about the stories we tell ourselves... the ones that whisper “it’s harder for me” and quietly hold us back from trying.

Maybe you’ve thought:

• “I can’t because I’ve got kids.”

• “It’s harder because of my joints.”

• “I don’t have the time, money or energy.”

Those challenges are real, but are they the full stop at the end of your sentence? Or are they just stories that feel protective in the moment but actually keep you stuck?

In this episode, I share my own experiences...from running with young children, recovering from rheumatic fever, and even facing setbacks in Hyrox competitions, to show how shifting perspective changes everything.

We’ll explore:

• Why belief shapes behaviour (Bandura’s self-efficacy theory).

• How small wins create momentum and rebuild confidence.

• The power of adopting a beginner’s mind (Shoshin).

• Why safety and calm are vital for sustainable fat loss and lasting change.

• How to spot when your protective stories are really self-handicapping.

Here are the reflective questions and a journal prompt so you can start rewriting your own story today.

📝 Reflective Questions from this Episode:

1. What’s the story you find yourself telling most often about why it’s harder for you?

2. Is that story protecting you — or is it limiting you?

3. If you didn’t need to prove anything to your past self or anyone else, what’s one tiny step you’d be curious enough to try today?

💡 Journal Prompt:
Write: “Just because I think it doesn’t mean it’s true.”
Then list the stories that have been holding you back. For each one, ask:

• Is it fact or is it fear?

• What would it look like to test it?

Find me on Instagram @ruthmacfit.

And if you haven’t already, subscribe, rate, and share this podcast as it really helps more women like you find it.

Your results aren’t built on your best days. Instead they’re protected by your hardest ones.

In this episode of The Ruth MacFit Podcast, I’m diving into the power of non-negotiables, those simple, minimum habits that keep you consistent even when life feels messy, stressful, or overwhelming.

We’ll chat about:

• Why rigid “all-or-nothing” plans backfire when life gets busy

• How to design minimum standards that protect your progress

• Real-life examples from my own routine and from clients like Hayley

• Why tiny actions compound into long-term fat loss success

• Practical steps to create your own movement, nutrition, and mindset non-negotiables

If you’ve ever struggled with the “I’ll start again on Monday” loop, this episode will show you how to break free and keep moving forward...even on your hardest days.

💡 By the end, you’ll know exactly how to set up habits that bend with life instead of break, so you can stop relying on motivation and finally build the consistency that creates lasting results.

Your Non-Negotiables Checklist

Use this 3-step framework to design habits that keep you consistent, even on your hardest days:

1. Spot your messy days → Write down what your busiest, most overwhelming days usually look like.

2. Pick 3 simple habits → Choose one for movement, one for nutrition, and one for mindset/routine.

3. Shrink them down → Make each habit so small it feels “too easy” - that’s the sweet spot for consistency.

You can find Ruth on instagram @ruthmacfit

Leave a comment, hit subscribe and let me know if this resonated with you.

In this episode of the Ruth MacFit podcast, Ruth MacIntyre discusses the complexities of sleep, particularly in midlife. She shares her personal struggles with sleep due to allergies and explores how hormonal changes, mental load, and lifestyle factors contribute to sleep challenges. Ruth debunks common sleep myths, discusses the impact of caffeine and alcohol, and emphasizes the ripple effects of sleep deprivation on mood, cravings, and overall health. She also examines popular sleep trends and supplements, providing practical strategies for improving sleep quality.Find Ruth on Insta @ruthmacfit

Join the No Crap Cake Method: www.ruthmacfit.com

If you've ever wondered whether you're eating too much protein...or not enough then this episode is for you.

Ruth dives into the science (and myths) behind protein intake for women 40+, and why it's so important for fat loss, energy, strength, recovery and aging well. Whether you're eating animal-based or plant-based, this episode helps you understand how to make protein work for you without the stress or confusion.

You'll learn:
✅ Why protein matters more after 40
✅ How it helps with fat loss and energy
✅ The truth about how much you really need
✅ What the research says about kidney health, longevity, and plant-based diets
✅ Why many women unknowingly under-eat protein
✅ How to hit your protein goals — even as a vegan or vegetarian
✅ Real-life examples and practical tips to make it feel easier

Plus, Ruth shares her own journey from skipping breakfast to finally understanding what her body actually needed — and how that changed everything.

▶ Learn more about coaching with Ruth and the No Cr@p Cake Method: https://www.ruthmacfit.com
▶ Follow Ruth on Instagram: @ruthmacfit

Ever feel like you meant to work out or cook a healthy meal… but just didn’t?
It’s not that you lack willpower or motivation...it’s decision fatigue.

In this episode of the Ruth MacFit Podcast, Ruth explores why fat loss can feel especially hard for women 40+, and how mental overload gets in the way of the goals you genuinely care about. From daily decision-making to emotional defaults, this episode offers insight and simple solutions you can actually use.

You’ll hear:

• What decision fatigue really is and how it shows up in everyday life

• Why you’re not lazy or unmotivated (even if it feels that way)

• How to reduce overwhelm and make aligned choices

• What Barack Obama’s suit choices have to do with your dinners (!)

• Tools like habit loops, “minimums,” and realistic routines

• Tips to create calm, feel more in control, and make fat loss easier after 40

Whether you’re navigating perimenopause, balancing family life, or just trying to feel like you again, this episode will show you how to take back control and move forward without the pressure.

Learn more about The No Cr@p Cake Method:
www.ruthmacfit.com

Find Ruth on Instagram: @ruthmacfit

Listen to the episode on prepping for busy people here

In this episode of the Ruth MacFit Podcast, I share a story that left me feeling pretty panicked on the beach before moving into our main topic and that's that you always have a choice.

If fat loss feels harder now you’re in your 40s or beyond, this episode is for you. I’ll walk you through how to:

✨ Stop reacting and start choosing
✨ Make sustainable changes without giving up everything you love
✨ Use a ‘budget’ approach to calories that makes fat loss easier and more flexible
✨ Understand how over-restriction backfires and how to stop the cycle of starting over every Monday
✨ Take back control on weekends without going all or nothing
✨ Use powerful mindset shifts including mantras to stay consistent
✨ And why your old maternity jeans might be holding you back (yes, really)

This is about feeling calm, confident and in control and learning how small, intentional choices can lead to big, lasting changes.

💬 If this episode resonates with you, please share it with a friend and leave a review... it really helps the podcast reach more amazing women like you.

👉 Join the No Crap Cake Method or learn more: https://www.ruthmacfit.com
👉 Follow on Instagram: @ruthmacfit

In this episode of the Ruth MacFit Podcast, we’re talking about a game-changing strategy for sustainable fat loss that doesn’t involve endless meal prep or giving up everything you enjoy.

Ruth shares how real-life prepping (not influencer-style Tupperware towers) can free up mental space, reduce decision fatigue, and help you stay consistent, even when midlife feels full-on. Whether you’re running around after kids, juggling work, or just feel too tired to cook from scratch every night, this episode is full of practical, no-nonsense advice to make fat loss feel easier.

You’ll learn:

• Why prepping isn't about being perfect - it's about reducing friction

• How decision fatigue leads to overeating (and what to do instead)

• What the No Crap Cake Condition really means and how it can change your mindset

• The one thing Ruth always preps each week (and why it works)

• How to plan movement like you plan meals

• Why feeling calmer helps fat loss more than trying harder

• The real power of making intentional choices instead of reactive ones

And of course, we chat cake, cravings, and how to make prepping feel like self-care and not punishment.

🧁 Ready to feel better in your 40s and beyond?
Join the No Crap Cake Method and be part of our Summer Challenge (weekly challenges designed to work with life). Use the code SUMMER for 20% off your first month of membership:
👉 www.ruthmacfit.com

Let’s ditch the all-or-nothing mindset and build habits you’ll actually want to keep.

In this episode of The Ruth MacFit Podcast, Ruth shares personal reflection on change, identity, and growth in midlife. From her wild nights in Polzeath with Reef in hand to her mindful runs and journaling rituals today, Ruth explores how much we do change and how much more we’re capable of changing.

This is a comforting listen if you’ve ever thought:

• "This is just how I am now."

• "It's too late to start over."

• "I always give up."

You’ll learn:

• What the End of History Illusion is and how it keeps us stuck

• Why chasing goals from your 20s might be part of the sunk cost fallacy

• How to shift identity gently, without shame or pressure

• Why midlife is the perfect time to shape your future

• How to respond to people who say “you’ve changed” (spoiler: you’re allowed to)

• The quiet power of doing things differently - without explanation

Plus, Ruth shares insights from her own story, client wins inside The No Crap Cake Method, and how choosing what feels good now can finally make fat loss and fitness feel easier and more aligned.

• The No Crap Summer Challenge - Join us now and get 20% off your first month: https://www.ruthmacfit.com

• Find Ruth on Instagram – https://www.instagram.com/ruthmacfit

• Want more support? Message Ruth or check the coaching options on the site.

🎧 Subscribe, review, and share this with a friend who’s done with the crap and ready to feel incredible in midlife.

Tired of dieting? In this episode of the No Crap Cake Method podcast, Ruth MacIntyre shares how to lose weight in midlife without going on a diet. Whether you're 40, 50 or beyond, this episode will help you break free from the yo-yo cycle and start building sustainable habits that actually last.Ruth explains:Why diets often fail women in midlifeHow small daily habits compound over timeThe truth about calorie deficits and mindsetHow to choose habits you’ll want to keep foreverThe No Crap Cake Condition and how to use it to stop mindless eatingTwo simple questions to ask when you're stuck: "How can I make this easier?" and "How can I make this more enjoyable?"If you're ready to ditch restrictive dieting and make fat loss feel easier (and more enjoyable), this episode is for you.🎯 Want support with your goals this summer?Join the No Crap Cake Summer Challenge:👉 https://www.ruthmacfit.com💬 DM Ruth on Instagram:📲   / ruthmacfit  

Yes, a calorie deficit is required for fat loss, but if that’s all it took, you wouldn’t be stuck.

In this episode, Ruth explains why knowing the science isn’t the same as being able to do it consistently...especially in midlife.

You’ll learn:

• Why the “just eat less” advice is too simplistic

• The missing pieces most women overlook when trying to lose fat

• How stress, pressure, and poor recovery affect your fat loss results

• What your nervous system has to do with emotional eating

• Why perfectionism keeps you stuck in the diet cycle

• What happens when you shift from chasing restriction to creating structure

• The power of calm, consistency, and a calorie range approach

• How the No Cr@p Cake Method helps you lose fat without giving up your life

✨ Our No Cr@p Summer Challenge starts 1st July!
Join us to build the kind of habits you don’t want to quit, so you're not starting over again in September.

🎉 Use code SUMMER for 20% off your first month.
👉 Details in the show notes or at www.ruthmacfit.com

🧠 Highlights from this episode:

• A client who stopped emotional eating by reducing pressure, not calories

• How cortisol and decision fatigue affect your appetite and cravings

• Simple self-care swaps that support fat loss without feeling like a chore

• Why strength training and protein matter more than ever in your 40s and beyond

📲 Follow Ruth on Instagram: @ruthmacfit
🌐 Learn more or join the No Cr@p Cake Method: www.ruthmacfit.com

What do role-playing games, fantasy books, and lifting weights have in common?

In this episode, Ruth is joined by personal trainer and self-proclaimed geek Aaron Davies for a conversation on confidence, identity, and sustainable fitness.

They explore how geek culture, from Dungeons & Dragons to Warhammer, offers powerful lessons in behaviour change, mindset shifts, and embracing who you are (or who you want to become). Whether you’ve ever picked up a sword (real or imaginary) or just want to feel more comfortable walking into a gym, there’s something here for you.

Expect fun, insight, and a refreshing take on how to level up your confidence in midlife even if you feel like a complete beginner.

We chat about:

• Why geeks may be better at stepping into change

• The role of alter egos in confidence and fitness

• What fantasy characters can teach us about growth

• Overcoming self-doubt and embracing awkward starts

• Why you don’t need to “know all the rules” to begin

• Gamifying workouts and finding fun in the process

• Why simplicity beats perfection every time

If you’re someone who struggles with confidence, consistency, or feeling like you’re not “that type of person”… this one’s for you.

🎲 Connect with Aaron Davies:
Instagram: @aarondaviescoaching

For more support with fat loss, fitness and sustainable change in midlife Join The No Cr@p Cake Method: www.ruthmacfit.com

You can find Ruth on instagram @ruthmacfit