Protein powder: useful or unnecessary? How sore should you really be after training? If you're already quite lean but still have cellulite, is more fat loss actually the answer?

In this episode, I'm answering some of your questions around protein, DOMS, recovery and body composition. We look at how much protein you actually need, why more soreness doesn't mean a better workout, how stress and perimenopause can affect recovery, and why reaching a lower weight isn't always the answer when what you really want is more muscle and shape.

I also talk about the trap of looking at somebody else's calories, protein, steps or training and assuming their numbers should become yours.

Links

Join the Ruth Mac Fit waitlist:
https://ruthmacfit.com/wait-list

Instagram:
https://www.instagram.com/ruthmacfit/

Some days, nothing is dramatically wrong, but your brain feels full, your mood is lower, your body feels different and suddenly you start questioning things that were working perfectly well a few days ago.

That’s where I found myself this week.

In this episode, I’m talking about the hormonal pattern I’ve started noticing, alongside all the smaller things quietly taking up space in my brain, and why that combination can make it so tempting to think we need to fix something or push harder.

I talk about decision fatigue, unfinished tasks and attention residue, social media comparison, why data like pace, steps or the scales isn’t always helpful when you’re already feeling rubbish, and how getting thoughts out of your head can make things feel much more manageable.

I also talk about why being able to push harder doesn’t automatically mean that you want the trade-off that comes with it, and why sometimes maintaining what you’re already doing is exactly the right thing to do.

Reflection questions mentioned in this episode:

• What’s one small thing I can do now that will mean I’ve had a good day?

• How can I make this more enjoyable? What will make it feel better?

• What advice would I give to a friend in this situation?

• What would not doing it look like?

• Were my expectations of today realistic?

• What’s something I’ve done today that I’m proud of?

• Why am I feeling like this today?

  
  

Links:

Join the Ruth Mac Fit waitlist: Ruth Mac Fit App Waitlist

Website: Ruth Mac Fit

Instagram: @ruthmacfit

Facebook: Facebook

There’s something about September that makes us want to start again. New routines, new goals, a fresh notebook and suddenly we’re ready to sort our lives out.

In this episode, I’m talking about a different way to use that fresh-start feeling. I’m sharing some of the small habits and conditions I use in my own life to make the things I want to do feel easier, from journaling and protecting my time to movement, sleep, food, alcohol and doing more things simply because they make me feel good.

This isn’t a list of things you need to start doing. Pick what resonates, keep it small and start from where you are now.

Ruth MacFit membership is currently open, but doors close on the evening of Monday 7th September.

Join us as we focus on Consistency with the Method throughout September and October.

Join the membership: https://ruthmacfit.com

Instagram: https://www.instagram.com/ruthmacfit
Facebook: https://www.facebook.com/ruthmacfit

Questions? Email [email protected]

What if the problem isn’t that you’re inconsistent, but that your definition of consistency is making it almost impossible to succeed?

In this episode, I’m looking at what consistency actually means, why habits can take far longer to build than we expect, and how our circumstances, all-or-nothing thinking and the rules we’ve created about what “counts” can make us feel as though we’re failing when we’re not.

We’ll also talk about the small habits that can have a surprisingly big ripple effect, how to make the things you want to do feel easier, and why getting good at coming back might be one of the most important parts of consistency.

Ruth Mac Fit membership

Doors open to the public on Monday 31st August and close again at 8pm on Monday 7th September.

Throughout September and October, our focus inside the membership is Consistency with the Method, learning how to keep working on your nutrition, movement, strength, mindset and recovery in a way that adapts to real life, rather than expecting every week to look the same.

Find out more and join us:
www.ruthmacfit.com

Follow me on Instagram:

www.instagram.com/ruthmacfit

September has a bit of January about it, doesn't it?The kids go back to school, routines start returning and you might find yourself thinking, right, now I'm going to sort myself out.If fat loss is one of your goals, it can be incredibly easy to go from “I'd like to lose some weight” to having a goal weight, a weekly target and a date you're supposed to reach it by. So it's a great time to ask ourselves if it's actually the most useful way to approach it?In this episode, I'm taking a closer look at goal setting, including SMART goals, where they actually came from and what the research tells us about goal setting. More importantly, I'm looking at what this means when your goal is fat loss, fitness or getting stronger and you're trying to make those changes fit into an actual life.We'll talk about why being specific can be really useful when it comes to your actions, why an outcome can give you direction without becoming the only measure of success, and why changing the plan when life changes isn't the same as giving up.I'm also bringing in some of the ideas I've been thinking about while listening to Happy by Derren Brown, The Antidote by Oliver Burkeman and Do Hard Things by Steve Magness, including whether the goals you're pursuing are actually still yours, and why feeling good while you're making changes might matter more than you think. Because ultimately, you can absolutely want to lose weight. It's just that rather than putting all your attention on where you think you should be by a certain date, I want to help you focus on what you can actually do now, how you can make those things easier to keep doing, and how you can adapt and adjust as life happens. Links mentioned in this episode:🍂 ⁠Join the Ruth MacFit autumn intake waitlist⁠🥞 ⁠Blackberry Crumble Pancake Bowl⁠📱⁠ Find me on Instagram⁠The autumn intake opens early to the waitlist at the end of August, with 20% off your first month, before we kick off together on 7th September.

Have you ever felt stuck between being "all in" on a diet and completely giving up?

In this episode, I'm talking about why so many women end up trapped in that cycle, and why the answer isn't another restrictive plan. Instead, we'll explore how to lose fat while still enjoying holidays, social occasions, family meals and real life.

We'll look at:

• Why eating less isn't always the answer

• The difference between healthy eating and fat loss

• Why flexible habits beat rigid rules

• What the research tells us about people who lose weight and keep it off

• How to build routines that actually fit your life, rather than putting your life on hold

If you're tired of starting again every Monday and want an approach that feels sustainable, realistic and enjoyable, this episode is for you.

For Those of You Who'd Like to Join Us...

If you've been thinking about joining the Ruth MacFit Membership, today is the last day you can join before the doors close for August.

We'll be reopening with our Autumn intake in September, and everyone on the waitlist will receive priority access before places are opened more widely.

🌐 Website: www.ruthmacfit.com

🍂 September Waitlist: https://ruth-mac-fit.myklpages.com/l/Tf5ygk

📸 Instagram: www.instagram.com/ruthmacfit

📘 Facebook: www.facebook.com/ruthmacfit

Listen to the episode about the habits noticed in the National Weight Control Registry here.

If you've got any questions at all, just send me a message. I'm always happy to help.

This week’s episode was inspired by a message from a friend that got me thinking: should we always be chasing bigger lifts and do our workouts still count if we’re not progressing anymore?

We hear so much about progressive overload, PBs and constantly getting stronger, but what happens when your goals change?In this episode, I talk about:

• The different stages of a strength training journey
• Why progressive overload matters, and when it matters most
• What “training age” actually means
• Whether it’s okay to decide you’re already strong enough
• The difference between building strength and maintaining it
• How my own training has changed over the last few years, and why
• Whether Pilates alone is enough for long-term strength and bone health
• How to keep progressing if you train at home
• Why movement isn’t only about getting stronger

Ruth MacFit Membership

If you’ve been thinking about joining Ruth MacFit and you want to join for the summer holidays:

Doors close on 31st July and will remain closed throughout August while I focus on supporting current members and spending more time with my family over the summer holidays.

You can join now before the doors close, or join the September waitlist.

Those on the waitlist will get access a few days before the doors reopen publicly, giving you time to join, get settled into the app and be ready for our live welcome call on 6th September.

Doors will then be open for approximately one week in September before closing again.

Find out more, join now or join the September waitlist:

www.ruthmacfit.com

September WaitlistCome and find me on Instagram if you have any questions at all or email me at [email protected]

If you enjoyed this episode, please subscribe so you don’t miss the next one. Leaving a review also helps more people find the podcast.

This is an episode for those of you feeling like there's always another health rule to follow.

Protein. Fibre. Ultra-processed foods. Morning routines. Supplements. Strength training. Walking after every meal. It can feel like healthy living has become one endless to-do list.

In this episode, I'm exploring why so many of us feel overwhelmed by health advice, how social media turns sensible recommendations into all-or-nothing rules, and why somebody else's optimal doesn't have to become your minimum.

We'll talk about:

• Why protein has become such a hot topic (and what the research actually says)
• How social media strips away context from health advice
• Why "good enough" is often better than chasing perfect
• The simple filter I use before taking on another piece of health advice
• How to build a healthier lifestyle that actually fits your real life

Links mentioned in this episode

Calorie & Protein Calculator

Ruth Mac Fit website

Follow me on Instagram
A note on joining the membership:Coaching is currently open, with doors closing in on 1st August before our next intake begins in September.Find more info on the membership via the website.

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

Find out more about the Move Your Mood Challenge

Follow me on Instagram

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

Website: www.ruthmacfit.com

Follow Dr Richie Kirwan:

Instagram: @dr.richie.kirwan

This episode is for general education and should not replace personalised medical advice.