The Fit Positive Podcast
Hosted by Claire Farrell, a health coach and personal trainer specializing in midlife transformation, this podcast offers honest conversations about strength, sustainable fat loss, and thriving through perimenopause and beyond. Each week, Claire breaks down the science of meals, movement, mindset, and more for women in their 40s and 50s. The show features solo episodes, guest interviews, and practical strategies with warmth and zero judgment.
Episodes
Consistency is the goal. Fun is the strategy.
We've all been told that lasting health and fitness comes down to discipline.Be more motivated.Have more willpower.Work hard enough.But what if we've been focusing on the wrong thing?In this episode, I share what I believe is one of the biggest predictors of long-term success:Consistency is the goal. Fun is the strategy.I explain why creating healthy habits you genuinely enjoy isn't a
Protecting Your Brain in Midlife: How to Reduce Your Risk of Cognitive Decline
Most of us worry about losing our memory as we get older. We watch parents or grandparents develop dementia or Alzheimer's disease and wonder if the same thing will happen to us.The good news is that while we can't control our genetics, we have far more influence over our brain health than many people realise.In this episode, a coaching call with my members from 2025, we're diving into
Why the Fundamentals Still Win
If you've ever found yourself thinking:"I've tried everything and nothing is working..."...this episode is for you.Recently, I asked women in my community what their biggest health and fitness challenges were. One clear theme was that women are trying everything to lose weight in midlife but nothing is working. Then, in the very same week, I was reading through the wins from our
Leaving My Corporate Career to Build Fit Positive - My Career Journey
This episode is not my usual content but was inspired by a question from a member of our community:"I want to leave my corporate job and become self-employed like you, but I'm scared."This question has come up quite a few times now so I figured it's time I dedicated an episode to my career journey, which if helpful to anyone else considering a career pivot, is worth doing! My ans
I Know What To Do… So Why Can’t I Stick To It?
Have you ever felt like you know exactly what you should be doing to lose weight, get stronger, or feel healthier… but you just can’t seem to stay consistent?You're not alone.In this episode, I'm answering some of the responses I received when I asked my Instagram community to finish the sentence:"I want to _____ but _____."What came back wasn't a lack of knowledge about calories, protein, or exer
Why I’m Showing Up Differently Online
In today’s episode, I’m talking about something I feel incredibly strongly about: AI, misinformation online, and why I believe discernment has become one of the most important skills we can develop — especially as women in midlife navigating health and fitness online.As someone who worked in the tech industry for almost 20 years before becoming a health & fitness coach, I’ve seen first-hand ho
How to Live at Maintenance - and Visit a Deficit
Most women know how to lose weight.Very few know how to maintain it.And that’s usually where the cycle starts:Lose weight → regain it → start again.In this episode, Claire talks about what maintenance actually looks like in real life, why so many women struggle when calories increase again, and why maintenance is a skill that needs to be practiced — not feared.This is a practical conversation abou
How to Manage the Weekends (Without Derailing Your Progress)
Weekends can feel like the thing standing between you and your goals.You’re structured Monday to Friday… then the meals out, drinks, takeaways and social occasions start — and suddenly it feels like all your progress disappears in 48 hours.In this episode, Claire talks through how she personally approaches weekends, meals out and social occasions in midlife without falling into the cycle of restri
Why Eating Less & Training More Isn’t Working in Midlife (and What Does)
With summer coming up, many women default to the same approach — eating less, training more, and hoping for results.But in midlife, that approach often stops working.In this episode, Claire explains why — and what actually drives fat loss, strength, and body composition at this stage of life.This isn’t about doing more.It’s about understanding how your body works, and giving it what it needs to re
Q&A: Chocolate, Sugar & What Actually Matters for Weight and Health
In this week’s episode of The Fit Positive Podcast, Claire answers your most common questions — from struggling with chocolate and sugar cravings, to creatine, protein powders, training fasted, and navigating plateaus.The episode starts with a deeper look at something that comes up time and time again — the belief that we need to cut out foods like chocolate or sugar to see results.Claire breaks d
Bone Density in Midlife: What Actually Works to Stay Strong, Resilient & Independent
Episode DescriptionIn this week’s episode of The Fit Positive Podcast, Claire breaks down the science of bone density in midlife — what’s really happening in your body, what accelerates bone loss, and most importantly… what actually works to build and protect your bones.Because the reality is:Women over 50 are significantly more likely to develop osteoporosisBone loss begins before menopauseAnd mo
How to Get Back on Track (Without Starting Over)
Fallen off track and feeling like you need to “start again”?You’re not alone — and more importantly, you don’t need to.In this episode, I walk you through a simple, realistic approach to getting back on track without pressure, guilt, or all-or-nothing thinking.Because the truth is:We all go off track.What matters is how we respond when it happens.In this episode, we cover:Why going off track is co
Sleep Better in Midlife: What Works
Sleep is one of the most common challenges for women in midlife — and when it’s off, everything else feels harder.In this episode, Claire revisits the topic of sleep with a practical, science-backed approach, breaking down what actually improves both sleep quality and quantity.She shares her own evening routine, including the small habits that support consistent, restorative sleep, and answers rea
What Jessie Buckley’s Oscar Speech Teaches Us About Midlife, Strength & Defying Expectations
In this week’s episode, Claire reflects on a powerful moment from Jessie Buckley’s Oscar acceptance speech, where she spoke about coming from “a lineage of women who continued to create against all odds.”That idea sparked a deeper conversation about what midlife really looks like for women today — the pressures, the responsibilities, and the moments when the ground beneath our feet can feel a litt
From Hip Replacement to 33 Push-Ups at 57: Susan’s Story
This week on The Fit Positive Podcast, I’m joined by one of our incredible members, Susan.Susan is 57 — almost 58 — and her story is one that so many women will recognise.Over the past few years she has navigated:Caring for her elderly fatherSupporting a step-brother with additional needsLooking after a young person struggling with an eating disorderWorking shift workLiving with a neurodivergent p
Emotional Eating: A Real Coaching Call (Unedited)
This week’s episode is a little different.I’m sharing a real coaching call I did with my Fit Positive members back in 2024 — completely unedited.It’s honest. It’s raw. And it goes deep into emotional eating, cravings, and the patterns that keep so many women stuck.In this conversation, we explore:The difference between true hunger and cravingsWhy many women don’t actually feel hunger anymoreHow mu
Member Spotlight: Emma’s Midlife Fitness Reset
This week on The Fit Positive Podcast, I’m joined by one of our wonderful members, Emma Bates — mum of three, full-time teacher, runner, and an incredibly honest voice on what it really looks like to prioritise your health in midlife.Emma joined Fit Positive almost a year ago after realising that what had worked in her 30s — spinning daily, under-eating, pushing harder — simply wasn’t working anym
Seed Oils, Nutrition Confusion & What The Science Actually Says
In this episode of The Fit Positive Podcast, we cut through the noise around seed oils and vegetable oils — and the confusion created by social media narratives — to focus on what science actually tells us about dietary fats.If you’ve ever questioned whether certain ingredients are inherently “good” or “bad,” this episode will help you understand:why seed oils have become a hot topic onlinehow the
Heart Health in Midlife - Why Decline Is Not Inevitable
Try our free calculator to discover your unique nutrition goals that support a healthy weight and heart.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.Heart disease is the number one cause of death for women, and our r
Q&A: Real Midlife Questions on Weight, Training, Energy, Hormones & Health
In this episode of The Fit Positive Podcast, I’m answering your questions — exactly as you sent them — covering some of the most common challenges women face in midlife when it comes to weight, training, energy, nutrition and hormones.We talk through how to set realistic health goals, why hunger and exhaustion are often signs of under-fuelling or under-recovery (not lack of willpower), how to trai
Mindset for Midlife Health Goals (Part 2) - How to Build Habits That Stick & Manage Stress
In Part 2 of this mindset series, we move beyond what you want to change and focus on how to make change last — without burnout, overwhelm, or all-or-nothing thinking.This episode breaks down the psychology behind sustainable habits and why stress management is not optional in midlife health. You’ll learn how to build habits that actually stick, how to work with your nervous system (not against it
Mindset for Midlife Health Goals (Part 1): Getting Out of Our Own Way
In this episode of The Fit Positive Podcast, we kick off Part 1 of a two-part series on mindset — because while nutrition and training matter, they only work when your mindset supports them.This episode focuses on the mental side of midlife health: the beliefs, thought patterns and pressures that quietly get in the way of consistency & success — even when you know what to do.We talk about:Why
How to Lose 10lbs, Maintain Muscle & Boost Energy — Without Diets or Fads
In this episode of The Fit Positive Podcast, we answer one of the most common questions I get from women in midlife:“I want to lose 10lbs, keep my muscle, and feel more energised — without falling for another diet trend or fad. How do I do this sustainably?”If you’ve ever felt like you’re doing all the right things but still struggling with energy, hunger, or consistency, this episode will give yo
Christmas Snacking: Why It Adds Up (and How to Stay in Control Without Restricting)
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 chocolate
Q&A - Your Questions Answered!
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 approa
3 Habits I’m Prioritising This Week to Stay on Track in Silly Season
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, inflammatio
Finding Your One-Minute Habit in Midlife with Vicki Chisholm
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,
Hidden Calories in Healthy Foods — and How to Spot Them
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 ide
How to Make Fat Loss Easy in Midlife
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 excess
Protein for Fat Loss — The Game-Changer You Might Be Missing
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
Bones, Muscles & Joints in Midlife — Why Decline Is Not Inevitable
💬 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 Vond
Why Most Diets Fail — And What Actually Works
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
Fasted Workouts, Creatine, Tendonitis & More — Q&A with Ruth MacFit
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?✔️ Crea
Supplements in Midlife — What’s Worth Taking (and What Isn’t)
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
Back from Summer Break: Life Update and How to Build Habits that Stick
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: w
How to Enjoy Your Holiday Without Self-Sabotage
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.”Ins
Nutrition Phasing: The Smarter, Sustainable Way to Lose Fat and Build Muscle in Midlife
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 you
How to Handle Sugar Cravings Without Giving up Chocolate!
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
Navigating Midlife with Strength, Simplicity & Self-Compassion – with Ruth MacFit
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 si
The Sleep Struggle — How to Improve Sleep in Midlife (Even If You're Waking at 3am)
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
The Truth About Perimenopausal Weight Gain: What’s Happening to Your Body (and What You Can Do About It)
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)🔹
How to Avoid Self-Sabotage at Social Events (Without Missing the Fun!)
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-no
Macros Made Simple: How to Eat for Fat Loss Without Dieting
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
Why Strength Training is Your Midlife Superpower
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 health
Steps: The Ultimate Fat Loss Tool for Midlife Women
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 moveme
The 5 Changes I Made to Transform my Body & Health in Midlife
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 bo
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