The Fit Positive Podcast

This week I’m joined by my good friend and fellow coach, Ruth MacFit, for a chat about all things midlife health and fitness. We catch up on life, talk routines, and dive into some of the brilliant questions you sent in on Instagram.Inside, we cover:✔️ How to manage a big appetite (even if you’re already eating protein & fibre)✔️ Fasted workouts — good, bad, or just personal preference?✔️ Creatine for women in midlife — muscle, bone, and cognitive benefits✔️ What to do about perimenopausal tendonitis (when HRT & physio don’t seem enough)✔️ Mindset tips for when motivation dips✔️ How to navigate hotel meals and long workdays when travelling for work✔️ Diastasis recti in midlife — what it is, how to spot it, and first stepsIt’s a very real and down-to-earth conversation — packed with practical advice, laughs, and a reminder that you’re not alone in facing these challenges.👉 Tune in now and let us know your thoughts — email me at pod@fitpositive.ie with your questions, stories, or wins.And if you’d like more support on your midlife health & fitness journey, you can join the Fit Positive membership here: www.fitpositive.ie/#membership⚠️ Disclaimer: This podcast is for education and entertainment only. It does not constitute medical advice. Please consult your healthcare practitioner before making changes to your health, training, or supplement routine.

In this episode of The Fit Positive Podcast, I’m breaking down which supplements are actually worth taking in midlife — and which ones you probably don’t need.We’ll cover:Why the food first approach always comes before supplementsThe key nutrients highlighted by Dr. Stacy Sims & Dr. Vonda WrightMy personal daily supplement line-up (and why I take them)How electrolytes, collagen, and fibre fit into the mixThe Fit Positive method for keeping it simple and sustainable✨ Resources Mentioned:⁠Unbreakable - book by Dr Vonda Wright⁠⁠Post on Creatine⁠⁠Post on Magnesium⁠⁠Post on Omega-3s⁠✨ Free Cheatsheet: Download the ⁠Supplements Cheatsheet here⁠ — includes RDAs and food sources so you can put this into practice straight away.👉 Want more support on your midlife health & fitness journey? Become a member of Fit Positive → ⁠www.fitpositive.ie/#membership⁠⚠️ Please note: supplements are not one-size-fits-all. Always consult your GP or healthcare practitioner before adding new supplements, particularly if you’re on medication, managing a health condition, or are postmenopausal.⚠️ Disclaimer: The Fit Positive Podcast and all associated materials are for educational & entertainment purposes only and do not constitute medical advice. Always consult your GP or healthcare practitioner before making changes to your supplement routine, particularly if you are on medication, managing a health condition, or are postmenopausal.

Back from Summer Break: Life Lately + How to Stay ConsistentWelcome back to The Fit Positive Podcast! After a little summer break, I’m back with a chatty episode to ease us into autumn.In this episode, I share:✨ Life Update:Six magical weeks on Île de Ré — beaches, BBQs, sunsets, and sea swims - check out my instagram highlight for the visuals!How I kept my healthy habits ticking over in France: workouts, steps, protein, fibre, and my “no hangovers” ruleA short reset on my return to get back to baselineQ&A – Staying Consistent:Why motivation isn’t the answer, and how systems + habits make the differencePractical tools from the Fit Positive Mindset Guide and James Clear’s Atomic HabitsTips like habit stacking, sizing habits to your worst day, and tracking small winsWhy consistency is built on small adjustments, not perfection📩 Get Involved:I’d love to hear from you! Email me at pod@fitpositive.ie with your questions, comments, and stories:What’s working for you right now?What have you tried that didn’t work?The funny or crazy things you’ve done in the name of health and fitness.I’d love to share and discuss these in future episodes!That's it for now - until next time! Cx

In this final episode before our summer break, I’m sharing a topic that’s on everyone’s mind right now — how to actually enjoy your holiday without undoing all your progress or falling into the guilt cycle.Whether you’re heading away for a weekend or a few weeks, it’s totally possible to relax, enjoy the food and drinks you love and return home feeling great — not like you need to “start over.”Inside this episode, I’ll walk you through my 3-step strategy to holiday intentionally, not perfectly:✨ Step 1: Set your intention before you go — with practical questions that’ll help you feel your best both during and after your trip.✨ Step 2: Choose 2–3 simple strategies that feel doable for YOU (like keeping breakfast high-protein or setting a step goal).✨ Step 3: Set yourself up for a smooth return so you’re not crashing back into real life.I also share:Tips from members who’ve used this method successfullyMy personal approach while I’m away in France for 6 weeksWhy it’s what you do most of the time that matters mostThis episode is for you if:You’ve ever come back from a holiday feeling bloated, guilty or off-trackYou want to embrace the moment and stay aligned with your goalsYou’re tired of all-or-nothing and want a more sustainable, kind approach to health🎧 Resources mentioned: 🌞 Grab your free cheatsheet here🛒 ✨ Become a Fit Positive member to take part in our 6-week summer challenge, Reflect. Revive. Reset, starting July 7th!We're offering 🎉 20% off your first month 🎉 when you enter code ☀️ SUMMER25 ☀️ at checkout!Let’s stay connected over summer!👉 Follow me on Instagram @fitpositive.ie for behind-the-scenes from France, daily tips, and simple summer swaps to keep you feeling your best.🎙️ Thanks for listening, and see you again in August!

Have you ever felt like you’re doing everything right — eating clean, watching your portions, hitting your workouts — but your body just isn’t responding the way it used to? You’re not alone. And the answer might not be to push harder… but to phase smarter.In this episode, I’m walking you through the powerful concept of nutrition phasing — a long-term, sustainable strategy that helps you align your food with your goals, hormones, and season of life.In this episode we cover:🔁 Why most women get stuck in a constant yo-yo diet loop (and what to do instead)⚖️ The four key phases of nutrition: Maintenance, Fat Loss, Reverse Dieting, and Surplus🧠 How to know which phase you should be in right now💥 Why phasing protects your metabolism, hormones, and sanity — especially in midlife📅 How to structure your year around smart, realistic goalsWhether you want to lose body fat, build lean muscle, or just feel more in control of your nutrition, this episode is your roadmap.📎 Resources Mentioned:📲 Calorie & Macro Calculator📄 Download the Nutrition Phasing Cheatsheet💪 Join the Fit Positive Empowered program📲 Follow me on Instagram: @fitpositive.ieLoved this episode?Leave a rating and review — or share it with a friend who needs to hear that sustainable results are possible in midlife.And let me know on Instagram what resonated with you!

In this episode, we’re tackling one of the most common struggles I hear about from women in midlife: sugar cravings.You know how it goes...You’re eating well, staying on track, and then — boom — that afternoon slump hits.Chocolate starts calling your name, and suddenly you’re knee-deep in biscuits, wondering what happened.But here’s the truth: It's not your willpower.Cravings don’t mean you’re weak or failing — they’re a signal, and in today’s episode, I’m helping you decode what they’re really telling you.In this episode, we cover:The real reasons behind sugar cravings (and no, it’s not just lack of willpower)How midlife hormones, ADHD and stress affect your relationship with foodWhy loving your meals is non-negotiable — and how to do it without sabotaging your progress10 realistic hacks to satisfy your sweet tooth without blowing your calorie targetThe mindset shifts that take you from all-or-nothing to progress-with-compassionIf you've ever thought, "I was doing so well… until the sugar cravings kicked in," this one’s for you 💛✨ Mentioned in this episode:Our cheatsheet: 10 Hacks to Handle Sugar Cravings Macro-balanced, satisfying meals that keep you full (and stop the 3pm slump) - all available in the Fit Positive app!🔗 Ready to stop the cycle and feel in control again?Tap “Follow” and share this with a friend who struggles with cravings too.

In this inspiring and down-to-earth conversation, I’m joined by my friend and fellow coach, Ruth MacFit — a powerhouse of empathy, practicality and no-nonsense advice for women in midlife.🔥 In this episode:We talk about what it really looks like to feel fitter, stronger, and more confident in your 40s and beyond — not through perfection or extremes, but by embracing imperfection, keeping things simple, and rewriting the stories we’ve been told about who we are and what we’re capable of.This episode is all about real talk between two women who’ve been through the ups and downs themselves, and who coach other women through the same.Ruth’s powerful story — from burnout to balanced strengthHow to spot self-sabotage and gently move past itWhat Ruth calls her “no crap cake” philosophy — and how it helps women ditch guilt and all-or-nothing thinkingThe simple habits that keep her grounded through neurodivergence, parenting and running a businessWhat women who succeed in midlife really have in common (spoiler: it’s not perfection)Where Ruth sees her own health and fitness heading in the next 20–30 years👭 About Ruth:Ruth MacFit is a fitness and mindset coach for women who are done with extremes. Her approach is rooted in empathy, evidence, and empowering women to understand themselves better — without judgement or overwhelm.You can learn more about Ruth and her coaching at 👉 https://www.ruthmacfit.comFollow Ruth on InstagramOr catch her podcast, The Ruth MacFit Podcast✨ Connect With Us:Follow me on Instagram: @claire.farrellLearn more about the Fit Positive Method: www.fitpositive.ie🎧 Enjoyed this episode?Please leave a rating or review — it helps more midlife women find this podcast and get the support they deserve 💜

Sleep can feel like a full-time job in midlife — and one you're constantly failing at. Whether it's lying awake with racing thoughts, waking up at 3am and not getting back to sleep, or dragging yourself through the day despite a “full night’s sleep,” you're not alone.In this episode, I break down why sleep gets harder during perimenopause and beyond — and more importantly, what you can actually do about it.You’ll learn:🧠 Why your hormones (like oestrogen, progesterone and cortisol) mess with your sleep😩 The most common sleep disruptors in midlife — and how to fix them🌙 Simple techniques to fall asleep faster, stay asleep longer, and feel more rested (even with broken sleep)📱 What to do about spiralling thoughts, screen time, snoring, and those pesky 3am wakeups💤 My one go-to tip that works for nearly every sleep issue I see in my clients🧃 Plus: the truth about magnesium, melatonin, night-time toilet trips, shift work and more!If you’ve been waking up tired, frustrated, and not feeling like yourself, this episode is your permission slip to stop blaming yourself and start making sleep easier.Links and Resources:🧘‍♀️ Download the Fit Positive Sleep Cheatsheet for practical tools and tips covered in this episode📱 Get the Fit Positive App with daily movement, meal ideas and mindset tools that support better sleep💬 Share this episode with a friend who’s up at 3am too — and tag me on Instagram if it helped!Timestamps:0:00 – Welcome & why sleep matters3:15 – Why midlife hormones mess with sleep7:00 – Real-life questions from listeners14:30 – The biggest sleep disruptors I see24:00 – Simple tools to start sleeping better tonight28:30 – My final thoughts (and a calming breathwork tip!)✨ Don’t forget to subscribe, leave a review, and share with a friend who’s struggling with sleep — because none of us need to navigate midlife alone.

Feel like your body is working against you in midlife — especially when it comes to weight?You’re not imagining it. But you’re also not broken.In this episode, I break down exactly what’s happening to your body during perimenopause, why fat loss feels harder than it used to, and most importantly — what you can do to take back control.We’ll cover:🔹 What perimenopause really is (and when it starts)🔹 Why your usual workouts and diets aren’t working anymore🔹 How fluctuating hormones like oestrogen, progesterone, and insulin affect fat gain🔹 The real reason so many women gain weight around their middle🔹 What HRT can and can’t do — and how to know if it’s right for you🔹 5 evidence-based strategies that support fat loss in midlife🔹 Why the Fit Positive Method works (even when other things haven’t)🎧 Whether you're already in perimenopause or just starting to notice the shifts, this episode will leave you feeling informed, empowered, and ready to take action — without extremes.—🛍️ Join the Fit Positive Membership🎁 Use code PODCAST20 for 20% off your first month—If you enjoyed this episode:📲 Share it with a friend who needs to hear it⭐ Leave a quick review on Spotify or Apple Podcasts📸 Tag me on Instagram — I love hearing what resonates with you!Let’s get leaner, stronger and more in control — together. 💪

Social season is in full swing — weddings, birthdays, barbecues, weekends away — and if you’ve ever felt like your fitness and nutrition goals go completely out the window during these events, you’re not alone.In this episode, I’m talking about a challenge that comes up all the time with my Fit Positive members: how to enjoy social events without undoing your progress or falling into the all-or-nothing trap.We’ll cover:Why self-sabotage happens (and how to spot it early)How to set realistic expectations for yourself — without guilt or restrictionThe mindset shift that helps you stay consistent without being perfectSimple nutrition, movement, and mindset strategies that actually workHow to navigate weddings, weekends away, and nights out without starting over every MondayWhether you’ve got a full calendar of social events or just want to feel more in control around food, drinks, and busy social settings — this one’s for you.📩 Links & Resources Mentioned:➡️ Free cheatsheet: How to Avoid Self-Sabotage at Social Events ➡️ Join the Fit Positive Membership✨ Use code PODCAST20 for 20% off your first month➡️ Follow me on Instagram: @fitpositive.ie

Feel like you’re doing “all the right things” but still struggling with stubborn weight, sugar cravings, or low energy in midlife?This episode is for you.Today, I’m breaking down how to eat for fat loss without dieting by balancing your macros — protein, carbs, and fats — in a way that works with your midlife physiology, not against it.We’ll cover:Why dieting stops working in perimenopauseThe role of oestrogen in blood sugar regulation (and how to avoid the “roller coaster”)A simple breakdown of macros and how to balance themWhy macro-balanced meals are essential for fat loss, energy, and mood in midlifeA 3-step roadmap to get started todayWhether you’re brand new to macros or just want to stop second-guessing your meals, this episode will give you the clarity and confidence to fuel your body — not deprive it.💡 Free Resources I Mentioned:[⁠Macros 101 Guide⁠] – easy-to-follow guide to calculating and tracking your calories and macros for accelerated results.[⁠Macro Calculator⁠] – figure out your personalised calories and macros💪 Want More Support?Inside the Fit Positive Membership, you’ll get:Custom macro targetsA meal planner with delicious macro-balanced recipesStrength workouts tailored for midlifeCoaching from me and the support of our amazing community✨ Use code PODCAST20 for 20% off your first month – fitpositive.ieIf this episode helped you, please share it with a friend, leave a review, or tag me on Instagram @fitpositive.ie — I love hearing what resonated with you!Until next time — fuel well, stay strong, and have an amazing week. 🎙️Cx

If you're in your 40s or 50s and still relying on cardio to stay fit, this episode is your wake-up call.We're diving deep into why strength training isn’t just helpful in midlife — it’s essential.In this episode, I share:Why fat loss feels harder now (and how muscle loss is part of the story)The truth about metabolism and muscleHow strength training protects your bones and long-term healthThe mental health benefits no one’s talking aboutWhat smart strength training really looks like in your 40s and 50sA simple 3-step roadmap to help you get started — safely and sustainably.Resources mentioned:Outlive by Dr. Peter AttiaDr. Stacy Sims’ interview with Mel Robbins - training in menopauseDr. Vonda Wright’s interview with Mel Robbins - insights on mobility, strength, and agingAtomic Habits by James ClearJAMA Psychiatry study on resistance training and mental health (Gordon BR et al., 2018)Ageing Research Reviews on sarcopenia (Mitchell WK et al., 2012)American Journal of Clinical Nutrition on muscle as metabolic tissue (Wolfe RR, 2006)GiveawayTry a free Fit Positive workout to get you started! This is a full body circuit that you can do with dumbbells and a mat, or even as bodyweight only! Let’s Stay ConnectedFollow me on⁠⁠ Instagram ⁠⁠for daily tips, inspiration, and support on your midlife health & fitness journey!Want to work out with me? Join the ⁠⁠Fit Positive Membership⁠⁠ and use code PODCAST20 for 20% off your first month, a little gift to celebrate the launch of my podcast! Thanks for tuning into the Fit Positive Podcast! See you next week!

Think you need brutal workouts to lose fat in midlife? Think again.In this episode:I share why daily steps are one of the most underrated (and powerful!) tools for fat loss, energy, and stress management — especially during perimenopause and beyond.I’ll walk you through why walking beats extreme cardio, how it impacts your metabolism and hormones, and exactly how you can start building more movement into your busy day without the overwhelm.If you’re tired of complicated plans and ready for something simple and sustainable, this one’s for you!3 Key Takeaways:Daily movement matters more than extreme workouts. Consistent steps can create a big impact on your fat loss and overall health.More is better, but small wins count. You don’t need 10,000 steps on Day 1 — even a few hundred extra each day can move the needle.Walking supports fat loss, blood sugar control, stress management, and better sleep — without exhausting your body.Resources Mentioned in this episode:The Glucose Revolution by Jesie Inchauspe, a book on glucose regulation. Jessie is also very active on Instagram at Glucose GoddessLet’s Stay ConnectedFollow me on⁠ Instagram ⁠for daily tips, inspiration, and support on your midlife health & fitness journey!Want to dive deeper? Join the ⁠Fit Positive Membership⁠ and use code PODCAST20 for 20% off your first month, a little gift to celebrate the launch of my podcast! Thanks for tuning into the Fit Positive Podcast! See you next week!

Welcome to the very first episode of The Fit Positive Podcast! In this episode, I open up about my personal health transformation and how years of frustration with weight gain, fatigue, and confusing wellness advice led me to develop the Fit Positive Method — a sustainable, empowering approach to fat loss, strength & health in midlife.I share what finally worked after perimenopause threw my body and mindset for a loop, and how this method is now helping thousands of women ditch the all-or-nothing mindset and feel strong, energized, and confident again.Whether you're just starting your own journey or looking to get back on track, this episode offers both inspiration and practical takeaways you can apply today.In This Episode:My honest story of gaining weight and losing energy during perimenopauseThe breaking point that led to a major mindset shiftWhy strength training became my #1 tool for fat loss and body recompositionHow hydration and simple nutrition strategies had big impactsThe truth about cardio, calories, and macros in midlifeWhy sleep is non-negotiable — and how to improve itThe surprising role of mindset in every health transformationHow small, consistent changes added up to lasting resultsThe power of community and why you're never too old to startTry This:Start with one small shift this week—whether it’s lifting weights twice, drinking more water, or improving your sleep routine. Then keep going. You've got this 💪Let’s Stay ConnectedFollow me on Instagram for daily tips, inspiration, and support on your midlife health & fitness journey!Want to dive deeper? Join the Fit Positive Membership and use code PODCAST20 for 20% off your first month, a little gift to celebrate the launch of my podcast! Cx