In this week’s episode of The Fit Positive Podcast, we’re talking about one of the biggest — and most underestimated — reasons women gain weight over Christmas:👉 Mindless snacking and grazing.This episode was inspired by a reel I recorded this week, where I tracked what felt like “just a few snacks” across the day — a biscuit with tea, a handful of crisps, some cheese and crackers, a few chocolates and a glass of wine.📊 Total? 1,540 calories — just from snacks alone.No judgement. No guilt. Just awareness.In this episode, we cover:🎄 Why Christmas snacking feels harmless — but adds up fast• How grazing sneaks calories in without ever triggering fullness• Why snacks don’t register as “real food” in our brains• Why this happens even to very health-conscious women🍽️ The real problem: under-eating at main meals• Why “saving calories” at breakfast or lunch backfires• How low protein meals lead to blood sugar crashes and cravings• Why you can feel like you’re eating nothing — and still gain weight🥩 The solution: proper, balanced meals• How protein and fibre at meals reduce snack cravings naturally• What a Christmas-friendly balanced plate actually looks like• Why eating enough earlier in the day gives you more flexibility later🧠 Mindset matters• This is not about willpower or being “good”• It’s about giving your body what it needs so snacking doesn’t spiral• Progress over perfection — especially at this time of year🎯 Practical, realistic Christmas tips• How to enjoy festive foods without constant grazing• When to plan snacks vs when to avoid them• How to stay in control without tracking obsessively or restrictingKey takeaway:Eating less at meals rarely prevents weight gain at Christmas.Eating better meals usually does.Balanced meals > endless grazing.If you’ve been feeling frustrated, hungry, or confused about why things feel out of control at this time of year — this episode will bring clarity and relief.
This week on The Fit Positive Podcast, we’re talking about heart health in midlife — why our risk rises, what markers actually matter, and how the habits inside the Fit Positive Method directly protect your cardiovascular system.In this episode, we cover:1️⃣ Why women’s heart disease risk rises in perimenopause & menopause2️⃣ The biggest cardiovascular risk factors for women 3️⃣ The blood markers that matter for your heart — and my own recent results4️⃣ How the Fit Positive Method protects your heart5️⃣ A quick note on HRT and cardiovascular protection6️⃣ Sauna for heart health⭐ Resources & Links🔗 Sauna Episode 🔗 Sleep Episode🔗 Free Calorie & Macro Calculator🔗 Fit Positive Empowered Membership (nutrition, strength, tracking tools & recipes to support both fat loss and heart health)Scientific studies that support this episode...⭐ 1. Menopause & Increased Cardiovascular RiskDecline in oestrogen and increased heart disease risk🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4591897/Oestrogen’s protective role on blood vessels⭐🔗https://www.ahajournals.org/doi/full/10.1161/CIRCRESAHA.119.315400⭐ 2. Strength Training & Cardiovascular HealthStrength training improves insulin sensitivity🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5485200/Strength training reduces visceral fat🔗 https://academic.oup.com/jcem/article/92/4/1736/2597231Strength training reduces cardiovascular risk in women🔗 https://www.ahajournals.org/doi/10.1161/JAHA.119.014567⭐ 3. Steps / Physical Activity & Heart HealthEven simple walking reduces cardiovascular risk🔗 https://www.bmj.com/content/347/bmj.f5588Daily step count & mortality🔗 https://jamanetwork.com/journals/jama/article-abstract/2763292⭐ 4. Nutrition & Heart HealthFibre reduces LDL cholesterol and CVD risk🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/Diets high in ultra-processed foods increase CVD risk🔗 https://www.bmj.com/content/365/bmj.l1451Protein, whole foods & cardio-metabolic health🔗 https://academic.oup.com/ajcn/article/101/6/1320/4564490⭐ 5. Stress & Sleep as Cardiovascular DriversChronic stress increases heart disease risk🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/Poor sleep increases blood pressure & inflammation🔗https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.116.309356⭐ 6. HRT & Cardiovascular Protection (when started early)The Timing Hypothesis (benefits when started within 10 years of menopause)🔗 ELITE Trial: https://www.nejm.org/doi/full/10.1056/nejmoa1505241WHI re-analysis — younger women had reduced CHD risk🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3986473/⭐ 7. Sauna & Cardiovascular HealthFinnish sauna study — reduced cardiovascular mortality🔗https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724Sauna improves blood pressure & arterial stiffness🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/⭐ If you enjoyed this episode…Please share it on your Instagram stories or with a friend who needs to hear it.Every share genuinely helps more midlife women access evidence-based support.And if you want to take the next step, join us inside Fit Positive Empowered — where we pair science-backed training and nutrition with daily support, coaching, and community so you can feel your strongest, healthiest, most confident self in midlife.
This week’s episode is a midlife health & fitness Q&A — answering the questions you submitted on Instagram.We cover everything from calorie ranges and weight fluctuations to sauna and sleep to alcohol and protein… all through the lens of what's proven by science to work for women in midlife.Covered in this episodeHow to know if you’re really in a calorie deficitThe calorie range approach — and why it works better in midlifeHow to calculate your own range (10% either side of your target)How long sauna sessions really need to beWhy motivation isn’t the thing that gets you resultsHow to build systems that automate habitsWhy 3–5lbs weight fluctuations are normalEasy ways to hit 90g protein per dayHow to navigate Christmas without spirallingBetter and not-so-good alcoholic drink optionsMy top 3 game changers for better sleepResources Mentioned in the EpisodeFree Calorie & Macro CalculatorMacros Mastered GuideAlcoholic Drinks ComparedPodcast Episode on SleepHelp us spread the word! If you enjoyed this episode, it would mean the world if you reviewed it on Spotify or Apple podcasts, and share with a friend who might find it helpful! Get in touch!If you have questions for next week’s Q&A, you can always drop us an email at pod@fitpositive.ieJoin Fit PositiveGet your personalised calorie & macro targets, strength training program, 150+ high-protein recipes, tracking tools, coaching support, and our wonderful community: www.fitpositive.ie
In this short, practical episode, I’m sharing the three habits I’m focusing on this week to support my health in midlife — especially as we move into colder, darker days where routines naturally shift.We talk about:✨ Adjusting your step goals seasonally so movement stays sustainable✨ Using tracking as a tool for awareness, not perfection✨ Why sauna is a midlife superpower for recovery, inflammation, stress, metabolism & longevityI’ve included the scientific references below, plus details of an event I’m hosting this Sunday where you can explore hot and cold therapy with me in person.🔥 JOIN US THIS SUNDAY — The Balance WithinIf you’d like to learn how to use sauna and cold therapy safely and effectively — for stress, recovery, hormone balance, metabolism and inflammation — come join our in-person event:👉 Learn more and grab your ticket here:https://www.eventbrite.ie/e/the-balance-within-hot-cold-for-your-wellbeing-tickets-1968545173606?aff=oddtdtcreatorSauna Studies Referenced in This EpisodeHere are the research papers and summaries I mentioned:1. Finnish Sauna + Cardiovascular & All-Cause Mortality (men & women) Kunutsor SK, Laukkanen T, Laukkanen JA.“Sauna bathing reduces the risk of cardiovascular and all-cause mortality in a prospective cohort of middle-aged and older women and men.” BMC Medicine, 2018.🔗https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1198-02. Heat Therapy, Healthspan & Longevity (mixed-gender data) Laukkanen et al.“Sauna use as a lifestyle practice to extend healthspan.” Experimental Gerontology, 2021.🔗https://www.sciencedirect.com/science/article/pii/S05315565210029163. Infrared Sauna, CRP & Inflammation ReductionComplementary Therapies in Medicine, 2018.Summary of findings (CRP reduction & recovery benefits):🔗 https://radianceinfrared.com/infrared-sauna-inflammation-recovery4. Heat Shock Proteins & Muscle ProtectionDr Rhonda Patrick – FoundMyFitness review of sauna science🔗 https://www.foundmyfitness.com/topics/sauna5. Sauna, Brain Health & Stress Resilience (includes women)SaunaRealm summary of mixed-gender research on:– reduced dementia risk– autonomic nervous system balance– sleep benefits🔗 https://saunarealm.com/blogs/sauna-realm-blog/the-science-of-sauna-how-heat-therapy-boosts-recovery-immunity-and-longevity🕒 Episode Timestamps00:00 — Intro02:10 — Why you must tweak your habits seasonally in midlife04:20 — Habit 1: Adjusting step goals for winter08:00 — Habit 2: Tracking for awareness, not judgement12:15 — Habit 3: Sauna + recovery for inflammation, metabolism & resilience21:40 — Key sauna studies explained26:00 — Invitation to this Sunday’s hot/cold therapy event28:00 — Final thoughts⭐ If you’d like more support✨ Join Fit Positive Empowered (nutrition coaching, live & on-demand workouts, personalised calorie and macro targets, 150+ high-protein recipes, community):www.fitpositive.ie/empowered
In this episode, I’m joined by my lovely friend and fellow health coach, Vicky Chisholm, who lives in Yorkshire in the UK. We chat about how we first met through our health coaching course, bonded over hikes in the Yorkshire Dales, and how online friendships can be a real lifeline when you work for yourself.Vicky shares her own health and career journey – from massage therapist and PT in her 20s, to working as a PA for 25 years, to retraining as a naturopathic health coach during lockdown. She talks openly about living with a lifelong iron-related fatigue condition, watching her mum struggle with ulcerative colitis, and how those experiences shaped her interest in truly holistic health – looking at the whole person, not just symptoms.We dive into why strength training can feel intimidating for midlife women, how to make it feel safe and doable, and Vicky’s brilliant “Strong & Centred 50” series on Instagram – 50 days of one-minute foundational strength moves to help women build confidence, form, and consistency without overwhelm. We also talk about boundaries, burnout, perimenopausal fatigue, and the small non-negotiable habits that keep us both grounded.We talk about:Vicki’s path from massage therapist and PA to health coach, PT, and online membership ownerWhat “holistic” really means in practice – looking at the whole person, not just one systemLiving with chronic fatigue and why burnout is so common for midlife womenWhy strength training feels scary for many women – and how to make it approachableVicky’s one-minute-a-day strength series and why tiny daily actions matter more than perfectionHow shifting your macros (especially protein) can transform energy levels in midlifeBoundaries, saying no, and protecting your “energy budget” as life gets busierSwapping Netflix and extra drinks for sleep, recovery, and feeling genuinely wellVicky’s 3 simple daily habits for midlife women:Drink water before your tea or coffee.Get outside every day – even 10 minutes of fresh air and walking helps.Do at least one minute of movement every day – to reinforce the identity of “I am someone who moves”.Connect with VickyInstagram: @strongandcentred.coach Website: https://www.centred.coach/
Even the most health-conscious women can fall into this trap — eating “clean,” whole foods and cooking from scratch, but still struggling to lose weight.In this episode, I share the story of a member’s Beef Tagine recipe that looked totally healthy — all local Irish produce — but actually came in at 960 calories per serving.We’ll talk about:🍯 Why healthy doesn’t always mean low calorie🥄 How to identify the “hidden calories” in home-cooked meals💪 The simple swaps that cut this recipe’s calories in half (without losing flavour!)📲 And how tracking can build awareness — not restriction — so you can make confident, flexible choicesYou’ll also hear how small changes in your meals can make a big difference over time — helping you feel fuller, stronger, and more in control without cutting out the foods you love.See the before and after for yourself 👇🧾 Free Download: Fit Positive Smart Swaps — Beef Tagine📥 Download the free guide: Fit Positive Smart Swaps — Beef TagineThis guide includes:✅ The original Bord Bia recipe and the Fit Positive version✅ Every swap and calorie saving✅ Simple principles you can use to tweak any recipe💪 Join Fit Positive EmpoweredIf you’re ready to reach your goals in a sustainable, science-backed way — with:Personalised calorie and macro targets150+ low-calorie, high-protein family recipesTime-efficient strength workoutsCoaching and community supportJoin Fit Positive Empowered here
If you’ve ever felt like fat loss just feels harder in midlife — you’re not imagining it.Hormonal changes, muscle loss and a busier life all play a part… but it is still possible and it doesn't have to be complicated.In this episode, I’m walking you through how to make fat loss simple and sustainable — by focusing on the key things that actually move the needle:Training efficiently (not excessively)Building muscle and maintaining strengthGetting your steps up — even if that means using a walking padSleeping betterMastering your mindset so you can stay consistentBecause when you keep things simple, progress becomes so much easier — and the results actually last.💭 In this episode we cover:Why fat loss feels harder in midlifeHow to set up a calorie deficit that’s sustainableTraining smart: strength vs. cardioThe power of steps and daily movementNutrition made simple: protein, fibre, volumeSleep: your secret weapon for resultsThe mindset that guarantees successResources mentioned in this episode:💪 Join Fit Positive Empowered:If you’re ready for a structured plan, personalised nutrition targets and support to help you lose up to 10lbs by Christmas, join us inside Fit Positive Empowered.👉 www.fitpositive.ie/empowered📘 Free Macros Mastered Guide:Learn how to balance protein, carbs and fats to make hitting your goals simple and satisfying.👉 Grab your free guide here🏋️♀️ Free Full Body Workout:Try one of my Fit Positive strength workouts — perfect for midlife women who want to get stronger in 30 minutes.👉 Download the free workout🚶♀️ My Walking Pad:This is the one I use to get my steps in on busy days — I love it.👉 Strideflex Q20 Walking Pad💛 If this episode resonated with you, share it with a friend or tag me on Instagram @fitpositive.ie.
If you’ve ever felt hungry all the time, constantly thinking about food, or frustrated that you’re training hard but not seeing results — this episode will make everything click.Today we’re talking about protein — why it’s the most important (and most overlooked) macronutrient for women in midlife.You’ll learn:- Why protein is the most satiating macronutrient (it’s nature’s Ozempic!)- The science behind hunger and the Protein Leverage Hypothesis- How much protein women in midlife actually need- Why oestrogen decline changes our protein needs- The best food sources (and which ones are not as high-protein as you think)- How to hit your protein target without tracking foreverWhether your goal is fat loss, energy, or long-term strength — this episode will show you why protein is the single biggest difference-maker.🎧 Listen if you want to:✔️ Stop feeling hungry all the time✔️ Build lean muscle and improve body composition✔️ Lose fat sustainably — without cutting carbs or calories too low✔️ Understand the real science behind midlife nutritionAnd email pod@fitpositive.ie if you have questions or to let us know how you get on implementing the tips shared!📚 Resources & Links Mentioned📖 The Protein Leverage Hypothesis Study:Simpson SJ & Raubenheimer D. “Obesity: the protein leverage hypothesis.” Obesity Reviews (2005).👉 Read the study here📘 Free Guide — Macros Mastered:Learn how to eat in a balanced way for your goals — including simple protein swaps, sample meals, and how to build macro-balanced plates.👉 Grab your free guide here💬 Share the loveIf you enjoyed this episode, please share it with a friend who’s on her midlife health journey too — and don’t forget to follow and leave a review on Apple Podcasts or Spotify. It really helps spread the word!Join me inside Fit Positive!👉 Want more support on your midlife health & fitness journey? Become a member of Fit Positive → www.fitpositive.ie/#membership And use code RISE to get 20% off your first month! ⚠️ DisclaimerThis podcast and all materials associated with it are for educational purposes only and do not constitute medical advice.Always consult your GP or healthcare professional before making changes to your diet, supplements, or exercise routine.
💬 In This Episode📚In this episode, I’m talking about one of the most important (and overlooked) parts of midlife health — your muscles, bones, and joints.We’ll explore what’s really happening beneath the surface as oestrogen levels decline, how to interpret your DEXA results, and what you can do to stay strong, mobile, and pain-free for life.I’m also sharing insights from one of my heroes, Dr Vonda Wright — orthopaedic surgeon, longevity expert, and author of Unbreakable — who calls the decade from 35 to 45 “the critical decade” for women’s long-term strength and vitality.We cover:What the Musculoskeletal Syndrome of Menopause (MSM) actually isHow oestrogen decline impacts your bones, muscles and jointsWhy I had a DEXA scan — and how to interpret your T-score vs Z-scoreThe Fit Positive framework for protecting bone, muscle & joint healthMy frozen shoulder journeyThe latest research linking HRT to lower frozen-shoulder riskResults from Fit Positive members who have successfully increased their bone densityResources & ReferencesNutrition to support your musculoskeletal systemBook: Unbreakable by Dr Vonda WrightStudy: Hormone Therapy Appears to Reduce Risk of Shoulder Pain in Older Women — Duke Health (2024)Supplements Cheatsheet: Fit Positive Supplements Guide⚠️ DisclaimerThis podcast and the materials associated with it do not constitute medical advice. Always consult your GP or medical practitioner before making decisions about your health, medication, or supplements. Supplements should only ever be taken in consultation with your healthcare provider.
This week on The Fit Positive Podcast, we’re talking about one of the most important topics in health and fitness — why most diets fail, and what actually works instead.If you’ve ever wondered why you can’t seem to stick to a plan, or why progress feels so hard no matter how “disciplined” you are — this episode is for you.We’ll break down:💭 Why most diets are designed to fail from the start⚖️ The difference between a calorie deficit and deprivation🍽️ Why I don’t do strict meal plans — and what I teach instead💪 How to make nutrition work in real life (and still enjoy your favourite foods)🌿 How to find your own sustainable calorie range 🧠 The mindset shift that turns restriction into real food freedomYou’ll walk away understanding how to eat in a macro-balanced way, without rigid rules or guilt — and start seeing results that actually last.✨ Free Resource:Grab your free Macros Mastered Guide — it’ll show you exactly how to build balanced meals that fit your lifestyle.👉 Download it here👉 Tune in now and let us know your thoughts — email me at pod@fitpositive.ie with your questions, stories, or wins.This podcast and all related materials are for educational purposes only and do not constitute medical advice. Always consult your medical practitioner before making changes to your diet, supplements, or exercise routine.
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
Antoinette Hassett
I always hoped you would do a podcast, and this was even better than I expected. Looking forward to next episode already...thanks