Ruth Mac Fit Podcast
Episodes
Episode 95: The Power of a Reset - How to Approach It So You Don't Give Up
17 Apr 2026
Contributed by Lukas
If you've been trying hard but feel like you keep getting to a point where life gets in the way and you end up back where you started, or perhaps ...
Episode 94: When to Push, When to Pause, and How to Get Back on Track
13 Apr 2026
Contributed by Lukas
There's a big difference between pausing on a fat loss goal and giving up on one. Most of us know what it feels like to push hard and what it feel...
Episode 93: Why Fat Loss Feels Like a Competition (And How to Stop Competing)
03 Apr 2026
Contributed by Lukas
Why does fat loss suddenly feel harder when there's more food around, more family gatherings, and more time spent with people you haven't seen...
Episode 92: Strength Training - The Basics The Language, The Myths, and What a Session Actually Looks Like
29 Mar 2026
Contributed by Lukas
If you've been curious about strength training but feel overwhelmed by the language, the conflicting advice, or the idea that it has to look a certain...
Episode 91: Stop Starting Over: A Better Way to Reach Your Fat Loss Goals
20 Mar 2026
Contributed by Lukas
Have you ever started a fitness programme full of motivation, only to quit halfway through and feel like you failed? You are not alone, and it is not ...
Episode 90: 10 Habits of Women Who Lose Weight and Keep It Off For Good
13 Mar 2026
Contributed by Lukas
Have you ever wondered what separates the people who lose weight and actually keep it off from those who find themselves starting over again and again...
Episode 89: The Real Reason Exercise Feels Hard and how to make it feel good
06 Mar 2026
Contributed by Lukas
The scales going up overnight, water weight, and why daily weighing can mess with your head. Ruth kicks off with a real-time update from her fat loss ...
Episode 88: The Spring Motivation Shift: Fat Loss Without Tracking Every Calorie
27 Feb 2026
Contributed by Lukas
Have you gained a little weight over winter and suddenly feel ready for a spring reset?In this episode, I share why winter weight gain is completely n...
Episode 87: Losing Weight Without Losing Your Mind
20 Feb 2026
Contributed by Lukas
In this episode of the Ruth Mac Fit Podcast, Ruth breaks down how to lose weight (fat loss) without feeling like you’re constantly “on a diet” o...
Episode 86: Why Health Isn’t Black and White: Steps, Food Rules, Running and Collagen
12 Feb 2026
Contributed by Lukas
In this episode I’m unpacking some of the biggest health and fitness conversations I’ve seen lately and what actually matters in real life.We chat...
Episode 85: You Know What to Eat… So Why Is Fat Loss Still So Hard?
05 Feb 2026
Contributed by Lukas
If you eat mostly whole foods, avoid ultra processed food, and still struggle to lose weight, this episode is for you. We explore why knowing what to ...
Episode 84: Calories, Cardio and Cognitive Load. Making Progress When Life Feels Full
29 Jan 2026
Contributed by Lukas
January can feel surprisingly hard. Motivation dips, energy feels lower, calories start to feel restrictive, and even exercise can feel harder than it...
Episode 83: Why January Motivation Wears Off (and What to Do When It Does)
23 Jan 2026
Contributed by Lukas
January often starts with motivation, clarity, and big intentions. Then real life kicks in. The weather turns, energy dips, routines wobble, and sudde...
Episode 82: Wear the Damn Bikini: Overcoming Fear, Finding Joy in Movement & Challenging Beliefs with Lisa (Walking This Way)
16 Jan 2026
Contributed by Lukas
In this episode of The Ruth Mac Fit Podcast, Ruth is joined by Lisa from Walking This Way on Instagram, a woman who’s become known for showing up wi...
Episode 81: Why Most Fat Loss Plans Fail Real Life
08 Jan 2026
Contributed by Lukas
Fat loss is rarely the only goal. Most women don’t just want a smaller body. They want more energy, confidence, and a way of eating and moving that ...
Episode 80: The Ripple Effect - Why Small Habits Beat Big New Year Resolutions
31 Dec 2025
Contributed by Lukas
In this New Year episode, Ruth reflects on why traditional New Year resolutions so often fail and what actually works instead.She explores why intensi...
Episode 79: Build Strength After 40? Nina’s Powerlifting Journey
18 Dec 2025
Contributed by Lukas
In this episode of the Ruth Mac Fit Podcast, Ruth is joined by Nina, a nutrition client based in Dubai originally from Germany, who began strength tra...
Episode 78: Exercising When You’re Ill - When to Rest, When to Move, and Why Listening Matters
11 Dec 2025
Contributed by Lukas
In this episode of the Ruth Macfit Podcast, Ruth shares a personal story from a weekend run that didn’t go to plan and why stopping was the smartest...
Episode 77: Brain Health in Midlife: Why You Don’t Need Keto, Sardine Resets or Extreme Diets to Protect Your Future
03 Dec 2025
Contributed by Lukas
In this episode, I unpack the growing trend of extreme brain-health advice aimed at women in midlife in particular the keto resets “sardine diet” ...
Episode 76 - How to Enjoy December and Stay on Track - Without Dieting or Guilt
25 Nov 2025
Contributed by Lukas
In this episode, Ruth dives into why December feels so much harder when it comes to consistency with health, fat loss and wellbeing and how you can en...
Episode 75: When Your Brain Won’t Switch Off: How to Stop Overthinking, Reset, and Get Back in Control
11 Nov 2025
Contributed by Lukas
Ever feel like your brain just won’t stop? Like you wake up already thinking of a hundred things to do...work, family, life admin and your head’s ...
Episode 74: How to Set Goals That Actually Stick - Progress-Based Goals for Women 40+
28 Oct 2025
Contributed by Lukas
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...
Episode 73: Pelvic Floor, Prolapse & Bladder Health at 40+
21 Oct 2025
Contributed by Lukas
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 ...
Episode 72: at Loss, Health & Finding the Middle Ground in Midlife with Claire Farrell (Fit Positive)
14 Oct 2025
Contributed by Lukas
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 ...
Episode 71: Should You Stop Tracking Calories? Pros, Cons & How to Move Away Without Losing Progress
07 Oct 2025
Contributed by Lukas
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 p...
Episode 70: Do You Need a Crisis to Change? Or Can You Decide Now?
30 Sep 2025
Contributed by Lukas
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 lastin...
Episode 69: Why Strength Training Matters in Midlife (and How to Actually Start)
23 Sep 2025
Contributed by Lukas
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 ...
Episode 68: Not Another Diet: How to Escape All-or-Nothing Thinking
16 Sep 2025
Contributed by Lukas
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 ...
Episode 67: Breaking Free from All-or-Nothing Thinking: Why It’s Holding You Back in Midlife Fat Loss & Fitness
09 Sep 2025
Contributed by Lukas
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’...
Episode 66: Sore After “Easy” Workouts? Midlife Recovery Explained
02 Sep 2025
Contributed by Lukas
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’...
Episode 65: Harder, but not impossible. Reaching our goals at 40+
27 Aug 2025
Contributed by Lukas
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’...
Episode 64: No More ‘Start Again on Monday’ - Fat Loss for Women Over 40
23 Aug 2025
Contributed by Lukas
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 divi...
Episode 63: Tired of Being Tired: Midlife Sleep, Simplified
14 Aug 2025
Contributed by Lukas
In this episode of the Ruth MacFit podcast, Ruth MacIntyre discusses the complexities of sleep, particularly in midlife. She shares her personal strug...
Episode 62: Do You Really Need More Protein After 40?And Why You’re Still Always Reaching for a Snack
05 Aug 2025
Contributed by Lukas
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) be...
Episode 61: Why Fat Loss Feels Harder - Decision Fatigue, Mental Overload & Simple Fixes for Women 40+
29 Jul 2025
Contributed by Lukas
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 fa...
Episode 60: The Power of Choosing: Why Fat Loss in our 40s (and beyond) Gets Easier When You Stop Reacting
23 Jul 2025
Contributed by Lukas
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 th...
Episode 59: Making Fat Loss Easier: Prepping for the Busy, Tired or Overwhelmed
15 Jul 2025
Contributed by Lukas
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 mea...
Episode 58: You’re Not Done Yet: Why Midlife is Just the Beginning
08 Jul 2025
Contributed by Lukas
In this episode of The Ruth MacFit Podcast, Ruth shares personal reflection on change, identity, and growth in midlife. From her wild nights in Polzea...
Episode 57: How to Lose Weight in Midlife Without Going on a Diet | Sustainable Fat Loss for Women 40+
01 Jul 2025
Contributed by Lukas
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. Whe...
Episode 56: Why Fat Loss Is Always More Than Just a Calorie Deficit (Especially in Midlife)
24 Jun 2025
Contributed by Lukas
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 s...
Episode 55: What Geeks Can Teach Us About Confidence, Fitness & Change | with Aaron Davies
17 Jun 2025
Contributed by Lukas
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 ...
Episode 54: Midlife Movement: Best Exercises for Women 40+ to Boost Strength, Energy & Fat Loss
10 Jun 2025
Contributed by Lukas
Struggling to stay consistent with exercise in your 40s and beyond? You’re not alone. In this episode, coach Ruth MacIntyre breaks down the best typ...
Episode 53: Feeling Overwhelmed? A Simple System to Clear Your Mind & Get Stuff Done.
03 Jun 2025
Contributed by Lukas
In this episode, Ruth shares how she overcame overwhelm by organising her thoughts...not for productivity perfection, but to protect her peace.Inspire...
Episode 52: Holiday Fat Loss Without All-or-Nothing Thinking
27 May 2025
Contributed by Lukas
In this episode of the Ruth MacFit Podcast, we're diving into how to approach holidays when you’ve got a fat loss goal, but don’t want to give...
Episode 51: Why Fat Loss Feels Harder in Midlife And What to Do Instead
20 May 2025
Contributed by Lukas
In this episode of the Ruth Mac Fit Podcast, Ruth dives into one of the most common frustrations women face in midlife: “Why can’t I lose weight l...
Episode 50: What Maintenance Really Looks Like After Fat Loss (And How to Make It Sustainable)
13 May 2025
Contributed by Lukas
What does life actually look like after you’ve reached your fat loss goal? If you’ve ever said, “I can’t wait for this diet to be over so I ca...
Episode 49: Mindful Eating for Women 40+: How Your Space Affects Hunger, Cravings & Fat Loss
07 May 2025
Contributed by Lukas
Feel like you're always snacking or eating on autopilot? In this episode, we explore how mindful eating, especially in midlife, can reduce craving...
Episode 48: Tired of Dieting & Still Not Feeling Great? Why It’s Not Your Fault & What Actually Works in Midlife
30 Apr 2025
Contributed by Lukas
Ever feel like you're doing everything right. You're eating better, moving more and still not feeling how you want to feel?In this episode of ...
Episode 47: How to Reset After Easter Without Diet Misery
21 Apr 2025
Contributed by Lukas
Feeling like you need to "sort it out" after Easter?If you're surrounded by chocolate or feeling the effects of too many mini eggs, this...
Episode 46: Feeling Stretched Thin? Why Slowing Down Helps Midlife Fat Loss & Energy
15 Apr 2025
Contributed by Lukas
Overwhelmed and running on empty? In this episode of The Ruth MacFit Podcast, we’re talking about the real reason fat loss feels impossible in midli...
Episode 45: Why You Keep Turning to Food (and What to Do Instead): Emotional Eating Explained
07 Apr 2025
Contributed by Lukas
Ever found yourself reaching for snacks when you're not even hungry?You’re not alone and it’s not about willpower.In this episode of the Ruth ...
Episode 44: Feel Fitter in Midlife: Positive Aging, Fat Loss & Strength with Claire from FitPositive.ie
02 Apr 2025
Contributed by Lukas
In this episode of The Ruth MacFit Podcast, I’m joined by the brilliant Claire Farrell from FitPositive.ie, a fellow coach specialising in women'...
Episode 43: Feeling Great in Midlife - What’s Really Draining You (and How to Get Your Energy Back)
26 Mar 2025
Contributed by Lukas
In this episode of The Ruth Mac Fit Podcast, Ruth dives into what it really means to feel great in midlife and it’s not about being perfect, thinner...
Episode 42: Why Progress Comes from Planning for Chaos, Not Calm
21 Mar 2025
Contributed by Lukas
In this episode, Ruth shares a powerful mindset shift that can help you stay consistent, even when life feels overwhelming. Whether you’re juggling ...
Episode 41: Why Comparison is Holding You Back (and How to Flip It into Motivation)
10 Mar 2025
Contributed by Lukas
In this episode of The Ruth MacFit Podcast, I’m diving into one of the most common struggles for women over 40, comparing yourself to others and fee...
Episode 40: The Just in Case Mindset: How It’s Holding You Back
05 Mar 2025
Contributed by Lukas
In this episode of the Ruth Mac Fit Podcast, Ruth dives into a mindset that might be subtly sabotaging your progress: the Just in Case Mindset. Whethe...
Episode 39: Why boundaries matter for happiness.
28 Feb 2025
Contributed by Lukas
If you’ve ever felt guilty for saying no, struggled with people-pleasing, or felt emotionally drained after dealing with certain people, this episod...
Episode 38: Protein Confusion: Separating Facts from Marketing Hype
25 Feb 2025
Contributed by Lukas
Are you confused about how much protein you really need? Wondering if those high-protein supermarket foods are worth it? Or feeling pressured to eat m...
Episode 37: Not Fit Enough to Start? Why You’re More Ready Than You Think
19 Feb 2025
Contributed by Lukas
Have you ever avoided doing something because you didn’t feel ready? You’re not alone. In fact, when I asked my Instagram community, 100% of them ...
Episode 36: Why You Keep Falling Into Old Habits (And How to Break the Cycle)
12 Feb 2025
Contributed by Lukas
Have you ever found yourself reaching for food when stressed, saying yes when you really mean no, or scrolling your phone instead of tackling your to-...
Episode 35: From Radio 1 to Yoga: Sportie Carrie's Journey to Movement and Mindfulness
06 Feb 2025
Contributed by Lukas
In this episode of the Ruth MacFit Podcast, I sit down with my good friend Carrie Prideaux, formerly known as Sportie Carrie from the Chris Moyles Sh...
Episode 34: Beyond the Scale: The Mindset & Habits of My Most Successful Clients
05 Feb 2025
Contributed by Lukas
Are you tired of feeling like you're constantly starting over? Struggling to stay consistent and wondering why some people seem to succeed while you f...
Feel Stuck? Why Belief Is the First Step to Lasting Change
29 Jan 2025
Contributed by Lukas
In this episode, Ruth discusses the transformative power of belief, both from oneself and from others. She shares personal experiences and insights o...
Facing Fear. The Secret to Surprising yourself.
24 Jan 2025
Contributed by Lukas
In this episode, Ruth explores the theme of fear and its impact on personal growth. She discusses how fear can hold us back from pursuing our desires ...
Fat loss doesn't need to mean a 'diet'
13 Jan 2025
Contributed by Lukas
In this episode, Ruth discusses how to approach fat loss from a mindset perspective, emphasising the importance of acceptance, moving away from the tr...
Achieving Your Goals: A Mindset Shift for 2025
31 Dec 2024
Contributed by Lukas
In this episode of the Ruth MacFit podcast, Ruth discusses the importance of setting realistic and sustainable goals for 2025. She emphasizes the need...
Declutter your mind & home - Special guests Organise_d (Hayley & Gemma)
20 Dec 2024
Contributed by Lukas
In this episode of the Ruth MacFit podcast, Ruth speaks with Hayley and Gemma from Organise-d about the importance of organisation in creating a calm ...
Tis the season to take a break - why self care is an essential festive past time
13 Dec 2024
Contributed by Lukas
In this episode, Ruth discusses the importance of self-care during the festive season, emphasising that taking time for oneself is crucial for being p...
Navigating Christmas - Guilt Free
06 Dec 2024
Contributed by Lukas
In this episode of the Ruth MacFit podcast, Ruth discusses how to navigate the Christmas season and all those social events, while maintaining health ...
Why is it hard to keep going, even when we want to?
28 Nov 2024
Contributed by Lukas
In this episode of the Ruth MacFit podcast, Ruth MacIntyre discusses the importance of taking proactive steps to change the way we age. She explores ...
Guest Episode: Dr Lyndsey Hookway & The Importance of Self Care & Self Compassion
19 Nov 2024
Contributed by Lukas
In this conversation, Ruth MacIntyre and Dr. Lindsey Hookway discuss the importance of self-care, particularly for mothers, and how it impacts overal...
Embracing Setbacks: A Growth Mindset Journey
15 Nov 2024
Contributed by Lukas
Ruth reflects on her recent experience competing in the Hyrox event in Paris. She discusses the importance of mindset, learning from setbacks, and the...
Mindful Progress: Embracing Patience, Easing Pressure, and Navigating Setbacks
06 Nov 2024
Contributed by Lukas
In this episode of the Ruth MacFit podcast, Ruth discusses her journey and insights into fat loss, emphasizing the importance of mindset, gratitude, a...
Breaking Free from Perfectionism: The Key to Sustainable Fat Loss
24 Oct 2024
Contributed by Lukas
In this episode of the Ruth Mac Fit podcast, we dive into the common mindset trap of perfectionism and how it holds you back from achieving your fat l...
Tracking vs. Intuition: The Path to Sustainable Fat Loss
14 Oct 2024
Contributed by Lukas
In this episode of the Ruth Mac Fit podcast, we dive into the pros and cons of calorie tracking. Is it essential for fat loss, or can you achieve your...
Are You Lazy or Just Mentally Exhausted? The Truth About Decision Fatigue
08 Oct 2024
Contributed by Lukas
In this episode, Ruth dives into the concept of decision fatigue and how it affects our ability to stay on track with health and fitness goals. She ex...
Strength for Life: Embracing Lasting Change
26 Sep 2024
Contributed by Lukas
If you are finding yourself starting and stopping different programmes or finding that life gets in the way of being consistent then I've made thi...
How to handle longer travel with a fat loss goal
28 Jun 2024
Contributed by Lukas
Covering jet lag, the travel itself and getting into routine.
How can I prepare for perimenopause?
18 Jun 2024
Contributed by Lukas
This was a question I was asked recently and I thought it needed a bit of a deep dive. There are things we can do that mean we're giving ourselves...
Why Fat Loss is harder - menopause transition
30 May 2024
Contributed by Lukas
I was asked about this in a recent check in. Why on the one hand are we told it's harder and on the other told that the same approaches apply to f...
Dieting around our children
17 May 2024
Contributed by Lukas
It's something that many women come to me concerned about. They're wanting to lose weight, but they are worried about the message they're ...
Why we need to look at our goals more
09 May 2024
Contributed by Lukas
When setting goals we can often overlook some important factors. Spend some time thinking about your goals so that you are more likely to reach them. ...
Navigating PMS
01 May 2024
Contributed by Lukas
A podcast that was inspired by a day of check ins where many of the community were struggling with PMS. Here's some thoughts on how we can navigat...
Sleep during the Menopause Transition
24 Apr 2024
Contributed by Lukas
An important topic because it's something so many of you struggle with during perimenopause. Luckily, there's often more we can do to help our...
Holiday Mode
18 Apr 2024
Contributed by Lukas
I love that this is the time of year we're at. You're getting ready for holiday, you don't want undo any of your hard work when there, but...
A chat about menopause nutrition - Zoe and Devina T
10 Apr 2024
Contributed by Lukas
Knowledge is power and it's good to chat about what we're actually getting from these approaches.
Weight Loss and Feeling Good
05 Apr 2024
Contributed by Lukas
Often the goal is to lose weight so that we feel better, but is it really the weight loss that has us feeling better? Here I give you my thoughts on t...
Episode 10 - All about pain with Dr Esther Fox
20 Jul 2023
Contributed by Lukas
In this episode Esther talks to us about the science of pain and how it is such a grey area. We talk about neuro pathways and how pain doesn't alw...
Episode 9 - Nick Lane PT on Mindset and Habits for a happier and healthier life
20 Apr 2023
Contributed by Lukas
I chat today with Nick Lane about mindset and habits. Identifying if you perhaps have a fixed mindset...how recognising this is key to change and how ...
Episode 8: Dr Esther Fox, Physio on future proofing yourself and the power of Pilates
10 Apr 2023
Contributed by Lukas
I chat with Esther on how we can age well and the power of Pilates. She has a wealth of knowledge in this area with her PHD being clinical research lo...
Client Kate on losing 10kg, gaining confidence and having a better relationship with food.
07 Apr 2023
Contributed by Lukas
Kate and I chat about her journey to achieving her goals as a women going through peri-menopause. Her self limiting beliefs and learning to be perfect...
Weight Gain as we get older
31 Mar 2023
Contributed by Lukas
In this episode I talk about aging and weight gain. Why we gain weight and some practices and habits we can put in place to help.
Episode 4 - Jo Meek AKA The Running Squirrel
22 Mar 2023
Contributed by Lukas
A quick chat with @running_squirrel to find out what she does in the world of running and the world of physio and how this has changed over the years...
Episode 3: Being Perfectly Imperfect
13 Mar 2023
Contributed by Lukas
This one is for those women who feel they've spent their life either on or off a diet. I chat about how moving to a more imperfect approach migh...
When menopause meets mental health
08 Mar 2023
Contributed by Lukas
In this episode I chat to Dr Kate Blackford from Origami Cognitive Hypnotherapy. Kate is a doctor of psychology as well as being a cognitive hyp...