Episode 95: The Power of a Reset - How to Approach It So You Don't Give Up

Episode 105: The Truth About Exercise and Fat Loss (It's Not What You Think)

Exercise is often treated as the key to fat loss, but is it really? In this episode, I'm breaking down what the research actually says about exercise, calories and losing body fat. We look at why nutrition has the biggest influence on creating a calorie deficit, but also why movement still plays a huge role in making fat loss feel easier, more sustainable and much better for your long term health. We also cover: * Can you lose body fat without exercising? * Why more exercise isn't always better * How everyday movement (NEAT) can have a bigger impact than you think * Why strength training matters even if it doesn't dramatically boost your metabolism * The truth about step targets and whether 10,000 steps is really necessary * Why chasing calories burned, pace or fitness watch numbers can sometimes make exercise less enjoyable * How to build a healthier relationship with movement that lasts long after your fat loss phase has finished If you've ever wondered whether you're exercising enough, or felt like you're working incredibly hard without seeing the results you expected, this episode is for you. Join the Ruth Mac Fit Membership [https://www.ruthmacfit.com/the-app] Find out more about the Move Your Mood Challenge [https://drive.google.com/file/d/1lvOmLOogQD-69XzOaEOVG-NPw3vAuIqN/view?usp=drive_link] Follow me on Instagram [www.instagram.com/ruthmacfit]

Episode 104: The Truth About Supplements - Creatine, Collagen, Magnesium & More (with Dr Richie Kirwan)

The Truth About Supplements: Creatine, Collagen, Magnesium & More (with Dr Richie Kirwan) This week I'm joined by registered nutritionist and senior lecturer Dr Richie Kirwan to separate evidence from marketing when it comes to supplements. We chat about: • Creatine: who benefits and whether it causes weight gain • Collagen: what the research actually shows • Electrolytes: when they're useful (and when they're probably not) • Protein powders and whether you should worry about ultra processed foods • Magnesium and sleep • Menopause supplements and why many expensive blends don't live up to the marketing • How to spot nutrition misinformation online If you've ever wondered which supplements are worth buying and which are mostly clever marketing, this episode is for you. Find me: Instagram: @ruthmacfit [https://www.instagram.com/ruthmacfit/?utm_source=chatgpt.com] Website: www.ruthmacfit.com [https://www.ruthmacfit.com/?utm_source=chatgpt.com] Follow Dr Richie Kirwan: Instagram: @dr.richie.kirwan [https://www.instagram.com/dr.richie.kirwan/?utm_source=chatgpt.com] This episode is for general education and should not replace personalised medical advice.

Episode 103 - When More Isn't Better: Exercise, Recovery and the Missing Piece of Progress

In this episode, we're talking about recovery, and why more exercise isn't always the answer. If you're constantly tired, struggling to recover from workouts, feeling like your fitness has stalled, or wondering whether you're doing too much, this episode is for you. We cover: • The difference between overtraining and under-recovering • Why sleep is one of the biggest drivers of progress • How food and recovery work together • The impact of stress on your fitness and energy • The signs your body may need more recovery • Why doing less can sometimes help you achieve more • How to find the amount of exercise that actually fits your life • Why "enough" is often better than "as much as possible" Recovery isn't what gets in the way of progress. Recovery is where progress actually happens. Useful links: If you'd like to find out more about the Ruth MacFit Membership, this walkthrough document will show you exactly what's included and how it works: https://drive.google.com/file/d/1ujfutDffhPcrae6DbvUkWgnQQzUrvmTZ/view?usp=drive_link⁠ Website: www.ruthmacfit.com [https://www.ruthmacfit.com/] Instagram: www.instagram.com/ruthmacfit [https://www.instagram.com/ruthmacfit]

Episode 102: How to Lose Weight Without Tracking Calories (Why Tracking Isn't the Only Tool)

In this episode, I'm talking about how to lose weight without tracking every calorie. If you've ever felt exhausted by food logging, struggled with all-or-nothing thinking, or wondered whether fat loss is possible without living in a tracking app, this episode is for you. I cover: • Why calorie balance still matters, even if you don't track • The difference between understanding calories and logging calories • Why tracking works well for some people but not for everyone • How protein and fibre can make fat loss easier • Why meals tend to work better than constant grazing • The role of awareness, habits and food environment • How to know whether you're making progress without relying on an app • The common mistakes people make when they stop tracking The goal isn't to become brilliant at tracking calories. The goal is to develop the skills that allow you to manage your nutrition long term. Useful links: Calorie & Protein Calculator: https://ruthmacfit.com/calorie-protein-calculator [https://ruthmacfit.com/calorie-protein-calculator] Membership Walkthrough: https://drive.google.com/file/d/1ujfutDffhPcrae6DbvUkWgnQQzUrvmTZ/view?usp=drive_link [https://drive.google.com/file/d/1ujfutDffhPcrae6DbvUkWgnQQzUrvmTZ/view?usp=drive_link] Instagram: https://www.instagram.com/ruthmacfit [https://www.instagram.com/ruthmacfit] If you enjoyed this episode, please subscribe, leave a review, and share it with someone who might find it helpful.

Episode 101: 5 Fat Loss Mistakes Women Over 40 Make (And What To Do Instead)

In this episode, I'm sharing the 5 biggest fat loss mistakes I see women making, particularly over 40. We talk about: • Why treating fat loss as a short-term project often backfires • The problem with focusing only on calories instead of satisfaction • Why healthy doesn't automatically mean fat loss friendly • The hidden downside of always trying to do more • How to build a plan that works in real life, not just on your best days If you've ever felt like you're trying really hard but not getting the results you want, this episode is for you. Remember: the answer is rarely to try harder. More often, it's to build an approach you can actually stick with. Find me on Instagram: www.instagram.com/ruthmacfit [http://www.instagram.com/ruthmacfit] Learn more about the Ruth Mac Fit membership here [https://drive.google.com/file/d/1ujfutDffhPcrae6DbvUkWgnQQzUrvmTZ/view?usp=drive_link⁠] Join the membership: www.ruthmacfit.com [http://www.ruthmacfit.com/]