Feel Fabulous with Ru-tee Podcast

https://ru-tee-block.kit.com/c53c34c290 Link to sign up

Feeling bloated, exhausted, foggy and stuck, no matter what you try? In this episode I take you inside my FREE "Lose 4 Inches in 14 Days" challenge for women in menopause, starting Monday 5th October 2026

I share my own story of getting bitch slapped by menopause at 50: the IBS, food intolerances, blood sugar crashes, low moods and two rounds of adrenal burnout. That's what led me to create this high meat protein paelo programme. It isn't a starvation diet or a quick fix. There's no calorie counting and no macro tracking. It's a paleo-based reset focused on reducing inflammation, balancing blood sugar and eating regularly, so you feel the difference in your body, energy and mind.

In this episode, you'll hear:

• Why food intolerances keep inflammation in your body long after you think you've cut them out
• Why starving yourself slows your metabolism and costs you muscle
• How intermittent fasting can become another stressor during menopause
• Exactly how the 14 days work: done-for-you menus and recipes, a private Facebook group, a gentle walking plan, and weekly live Zoom calls with me on Mondays at 12pm Costa Rica time
• Who this challenge is for, and who it isn't for (sorry, vegan ladies)

It's online, so you can join from anywhere in the world. It's completely free. It's just two weeks out of your life. If you've made it this far, take this as your sign. Can't wait for you to join us

Please feel free to reach out with any questions lots of Love Ru-tee xoxoxoxoox

Link to sign up is here

https://ru-tee-block.kit.com/c53c34c290

Hey gorgeous welcome to my podcast

Hot flushes get all the airtime, but menopause can derail you in so many other ways. In this episode of the Good, the Bad and the Ugly, Ru-tee gets honest about the things that make you feel like you're losing your marbles: sudden rage, brain fog, waking at 3am, bloating that appears overnight, and the grief of saying goodbye to the version of you that you knew.

You'll hear why shame keeps so many women silent, why you are not going mad (you're in a transition phase), and why pushing through is the worst thing you can do right now. Ru-tee also shares her own experience with the medical route, how to prepare for a doctor's appointment by tracking your symptoms, and a simple journaling prompt for rage days: "What is my rage protecting today?"

Menopause is a recalibration, not a life sentence, and awareness is where it all starts.

Want a plan built around your emotions, nutrition and training? I offer completely customised 12-week programmes. Reach out and book a discovery call.

Lots of love Ru-tee x

Your inner critic can spend a lot of time shouting at you, and if you've noticed it getting louder lately, you're not imagining it.

In this episode, Ru-tee unpacks why that critical voice ramps up during menopause, from shifting hormones and heightened sensitivity to comparing yourself to who you were 20 years ago. She shares live, real-time examples of her own inner critic showing up mid-podcast, and walks through the simple but powerful practice of naming your inner critic (say hello to "Barbara"), so you can catch her, question her, and stop letting her take centre stage. This isn't about achieving perfection. It's about awareness, self-compassion, and building a daily habit of talking to yourself the way you'd talk to your best friend.

In this episode:

• Why the inner critic gets louder during menopause
• The link between stress, hormones, and self-criticism
• Comparing yourself to "20 years ago" and to other women
• The "best friend test" for catching negative self-talk
• Why naming your inner critic (without shaming her) changes everything
• Building a 21-day self-compassion practice

Enjoy x

Ever had a day where your body feels ready to go but your brain just says no? In this episode I'm sharing my simple 0 to 10 energy scale, something I use to rate my physical and mental energy separately so I can stop pushing myself through days that actually need rest, and stop wasting my good days on guilt.

I'm answering your questions on how to actually use your daily energy number, why duvet days are a form of self care and not laziness, how to reshape your to do list around your capacity, and why filling your own cup first isn't selfish, it's survival. I also get real about a recent house move and all the emotions that came up around it, so you can see how I actually use this stuff in my own life, not just talk about it.

If you're a woman going through perimenopause or menopause and you're tired of guilt tripping yourself into burnout, this episode gives you something practical you can start using today to listen to your body and mind again.

If you need support with your nutrition and training through menopause, book a discovery call with me.

Lots of love Ru-tee x0x0x0x

Click here to book a free discovery call

Hello gorgeous!

We need to talk...

About that deeply British conditioning that told us to push through, keep going, and never let anyone see us struggle.

Because in menopause? That approach will bite you in the bum. Hard.

In this episode I am doing a Q&A on one of the topics you keep asking me about: why pushing through when your tank is empty makes everything worse, what suppressed emotions are actually doing inside your body, and why the all or nothing mentality is keeping you stuck more than almost anything else.

I also have a little moment mid episode where my condenser mic falls off and I use it as a live demonstration of the all or nothing trap. You will see what I mean.

This one is honest, practical, and very much recorded in the jungle with all the chaos that entails.

If any of this sounds familiar, whether it is the forcing yourself through days you have nothing left for, the inability to ask for help, or the to-do list that has been sitting there for a week because you have not broken it into actual steps, this episode is for you.

Lots of love from the jungle. Ru-tee xOxOxOx

Click here to book a free discovery call

Gorgeous, we're flipping the script this week. We spend so much time bitching our way through menopause (fair enough, some days deserve it) but this episode is all about the good stuff, the bits nobody warns you about because everyone's too busy focusing on hot flushes and sleepless nights.

We're talking about the joy of no longer people pleasing. That moment someone asks if you fancy coming along to something and you get to say "no, I really wouldn't" without a shred of guilt. We're talking about falling in love with your own company, the freedom of non-peopling, and finally becoming the gatekeeper of your own energy instead of handing it out to anyone who asks.

You'll hear about spotting your radiators versus your drainers, why saying no to things that don't light you up is one of the most powerful things you can do, and how to create your own cycle even once your monthly one has gone quiet. And because it's never all fairies and unicorns around here, we get properly honest about the hard days too, the ones where you feel discombobulated, wired, tired and everything in between, all before lunchtime.

By the end you'll have a proper toolkit for focusing on the wins, believing in yourself, and feeding yourself the love and joy you'd happily give everyone else first.

You are moving through this, gorgeous. And you're going to come out the other side glowing. Come back to yourself.

L

ovely ladies, sit down with a cuppa because this week we're talking about something we've all been taught to ignore: the little voice that says "I just can't today."

We're brought up to push through. Stiff upper lip, keep calm and carry on, don't make a fuss. But when you're navigating menopause, that advice isn't just unhelpful, it's actually working against your body. In this episode we unpack exactly what happens when you override your energy and force yourself on regardless: the fight or flight response, the cortisol spike, the brain fog, the stubborn belly fat that won't budge no matter what you do.

We talk about how to actually check in with yourself (hello, energy rating out of ten), why taking a solo holiday isn't selfish, it's survival, and how to start saying no without the guilt spiral that usually follows. Plus the real difference between pushing through and building genuine resilience, because they are not the same thing, even though they can feel similar in the moment.

If you've spent years running on empty and calling it normal, this one's for you. Grab your headphones, get comfy, and let's have a proper chat about giving yourself permission to rest.

You've got this, gorgeous. Come back to yourself. 🐉

Ever forgotten what you were saying mid-sentence, or found your keys in the fridge? You're not losing your mind, you're going through menopause, and brain fog is one of the most under-talked-about symptoms of them all.

In this episode, Ru-tee gets real (and refreshingly honest) about what brain fog actually is, why it happens, and why it's not something to be ashamed of. From the oestrogen-neurotransmitter connection to the surprising role your gut plays in brain function, this episode breaks down the science in a way that's easy to follow, even if you're having a foggy moment yourself.

You'll learn:

• Why oestrogen fluctuations directly affect your ability to focus and remember
• The difference between brain fog and genuine memory loss, and when to actually be concerned
• Why food, alcohol, coffee, fasting windows, and sleep can all make brain fog worse (or better)
• How your nervous system and stress response feed directly into cognitive fog
• Simple, doable daily habits to support your brain through this transition

As always, Ru-tee keeps it honest, unfiltered, and straight from the jungle, because you don't need to be perfect to feel better, you just need to understand what's actually happening in your body.

Think lifting weights is just for the gym bunnies and the twenty-somethings? Think again. In this episode, Ru-tee (plus Bam Bam, who sleeps peacefully through the entire thing) tackles one of the most important and most overlooked topics in menopause: muscle mass.

She breaks down exactly why menopause causes muscle loss, why it matters so much more than just how you look, and why cardio alone simply isn't going to cut it. From carrying your shopping bags to climbing a hill, keeping up with your grandchildren to saying yes to kayaking on a whim... your muscle mass is quietly running the show behind the scenes.

She also tackles the big fear head on: no, you are not going to bulk up. The women with serious muscle definition are training hours a day on periodised programmes, and that is absolutely not what this is about. This is about feeling strong, lean and capable in your body at 40, 50, 60 and beyond.

And here's the part nobody tells you... the more muscle mass you have, the more fat your body burns even when you're doing absolutely nothing. Think Ferrari versus Volvo. Strength isn't just a physical thing, it's a power move for your whole life.

If any of this has lit something up for you, click the link in the bio to book a discovery call and let's have a chat.

In this episode, Ru-tee breaks down exactly why the diet that worked in your 20s is now working against you. If you're eating the same way you always have but the weight keeps creeping on, particularly around your middle, this episode explains what's really going on with your hormones, your blood sugar, and your cortisol levels.

Ru-tee unpacks the biggest mistake menopausal women make with their eating (hint: it's not overeating), why protein becomes non-negotiable after 40, and how dropping estrogen and progesterone quietly affects everything from your fat storage to your sleep to your immune system.

But this episode goes deeper than food. Ru-tee gets honest about the emotional side of this stage of life, the creeping skin, the silver hairs, the moments of not loving what she sees in the mirror, and shares why self-compassion has to come before any transformation work. She shares a simple daily practice to start rebuilding your relationship with your body, one small shift at a time.

If you've been beating yourself up for a body that's simply going through its biggest transition since puberty, this episode is your permission slip to be kinder to yourself while you figure it out.

Reach out to book a free discovery call and find out more about Ru-tee's one-to-one menopause body transformation programme.