The Fit Positive Podcast

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 down the science of how food is digested, how blood sugar responses actually work, and why the key to sustainable fat loss isn’t restriction… it’s learning how to include the foods you love in a balanced way.

In this episode, Claire covers:
Why trying to “cut out” chocolate often backfiresHow all food is broken down into glucose in the bodyThe difference between simple and complex carbohydratesWhy sugar isn’t the problem — and what actually isHow pairing protein and fibre with sugar stabilises energy and reduces cravingsThe role of calories and macros in fat lossHow to break the all-or-nothing cycle with food
Plus answers to your questions on:
Creatine: what to take and how muchProtein powder: recommendations and how to use itAdding protein powder to coffeeWhether protein powder is suitable for childrenTraining fasted vs fedBalancing running with strength trainingFollowing the Fit Positive Method without protein powderWhat to do if you’ve hit a plateauWhether to adjust carbs on rest days

You don’t need to eliminate your favourite foods to see results!
When you understand how to balance your meals — pairing protein, fibre, and carbohydrates — you can enjoy foods like chocolate in moderation, without triggering cravings or losing control.
That’s what makes your nutrition sustainable.

If you enjoyed this episode please share with all of the women in your life who need someone to cut through the nutrition noise for them!

Want Support?
If you’re ready to take the guesswork out of your training and nutrition, and follow a structured, sustainable approach designed specifically for midlife…

👉 Join the Fit Positive Membership
Our next 8 week challenge, the Summer Shape Up, starts on Monday 27th April!! This is exclusive to members - details here: www.fitpositive.ie/summer-shape-up

As a member of Fit Positive, you will get:
Progressive strength training programmesSimple, balanced nutrition guidance (no restriction or extremes)Coaching and support to help you stay consistentA community of women working towards the same goals🔗 https://fitpositive.ie/#membership

Episode Description

In 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 osteoporosis
Bone loss begins before menopause
And most women don’t even realise they have low bone density until a fracture occurs
And the consequences of that can be serious.
This episode explores how to take a proactive, evidence-based approach to your bone health — so you can stay strong, capable and independent for decades to come.
What You’ll Learn
In this episode, Claire covers:
What bone remodelling is — and why bone loss accelerates in perimenopause
The key factors that negatively impact bone density (and what to watch for)
Why walking and low-impact exercise alone aren’t enough
The role of ground reaction force in stimulating bone
Why resistance training needs to be heavy enough to be effective
How muscle loss in midlife impacts bone health
Why cycling builds muscle but doesn’t protect bone
How to adapt your training if you’re injured or just starting out
The role of nutrition, inflammation, and gut health in bone density
The impact of GLP-1 medications on muscle and bone
Key supplements that support bone health in midlife
The Research Behind This Episode
Claire references key research and expert insights throughout the episode, including:
LIFTMOR Trial (High-Intensity Resistance & Impact Training)
A landmark study showing that postmenopausal women can improve bone density safely with heavy resistance training and impact work.
🔗 https://bmjopen.bmj.com/content/7/6/e014951
Hip Fracture Mortality Study
Research showing that 20–30% of older adults die within one year of a hip fracture, highlighting the importance of proactive bone health.
🔗 https://pubmed.ncbi.nlm.nih.gov/19286836/

Experts Referenced
Claire draws on the work of leading experts in bone health, menopause, and exercise physiology:
Dr Vonda Wright (Orthopaedic Surgeon)
🔗 https://www.instagram.com/drvondawright/
Dr Jocelyn Wittstein (Orthopaedic Surgeon)
🔗 https://www.instagram.com/jocelynwittstein/
Dr Stacy Sims (PhD, Exercise Physiology – Women’s Health)
🔗 https://www.instagram.com/drstacysims/
Dr Nick Trubee (PhD, Exercise Physiology)
🔗 https://www.instagram.com/nicktrubee/

Want Support?
If you’re ready to take a more structured, science-based approach to your strength, nutrition and overall health in midlife…
👉 Join the Fit Positive Membership
Inside, you’ll get:
Progressive strength training programmes designed for midlife women
A clear, sustainable nutrition approach (no extremes)
Coaching and guidance to help you stay consistent
A supportive community of women working towards the same goals
🔗 https://fitpositive.ie/#membership

Final Thought
Bone density isn’t something we preserve — it’s something we build.
And the habits you build now will determine how strong, capable and independent you are in the decades to come.
If you enjoyed this episode, please share it with someone who needs to hear it — it really helps the podcast grow and reach more women who need this information.

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 completely normal (and expected)
How to create awareness without judgement
The power of taking small, manageable actions
How to build habits that actually last using simple principlesWhy motivation doesn’t come first — action does
How to avoid the all-or-nothing cycle
When it might make sense to return to maintenance before fat loss
How to rebuild momentum and layer habits over time
The 5 Steps to Get Back on Track
Create awareness (without judgement)
Take one small action to course-correct
Make it obvious, enjoyable, and rewarding
Master showing up for one habit
Layer habits gradually over time

Want Support?
If you’re ready to stop starting over and start building real consistency…
This is exactly what we do inside the Fit Positive membership.
Inside, you’ll get:
👉 Simple, structured workouts for midlife women
👉 Personalised nutrition goals (Empowered plan)
👉 180+ calorie-conscious, macro-balanced meals
👉 Support with building habits that actually stick
👉 Coaching to help you move away from all-or-nothing thinking
👉 A supportive community of women doing the same
Whether your goal is fat loss, strength, or simply feeling better in your body — this is designed to help you get there in a sustainable way.
👉 You can find all the details and join here

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 real questions from members around disrupted sleep, waking during the night, struggling to get into a routine, and managing different schedules with a partner.
The key message is simple: sleep isn’t just about what happens at night — it’s built across your entire day.

What You’ll Learn
- Why sleep is driven by your circadian rhythm and daily behaviours
- The most important lifestyle factors that influence sleep quality
- How light exposure, movement and routine impact your sleep- Why waking during the night is common in midlife — and what to do about it- How to gradually reset your sleep routine (without extremes)- The role of hormones, magnesium and additional support- Why movement can improve your mood and sleep — even on low-energy days
Practical Tools Mentioned
- Breathing technique (4–2–6/8) to fall back asleep- Gradually bringing bedtime earlier in 15-minute increments- Morning light exposure within 30–60 minutes of waking- Increasing daily steps and movement- Creating a simple, consistent wind-down routine- Keeping your sleep environment cool, dark and quiet- Using ear plugs and an eye mask for uninterrupted sleep
Join the Fit Positive Community
If you’re ready to feel stronger, more energised, and in control of your health in midlife — you can join the Fit Positive membership.
Inside, you’ll get:
✔️ 30-minute strength workouts designed for midlife women✔️ Simple, macro-balanced meals and recipes✔️ Personalised nutrition guidance (Empowered)✔️ Mindset coaching and habit-building tools✔️ A supportive community of women doing this alongside you
👉 Learn more at: www.fitpositive.ie

Share the Episode
If you found this helpful, share it with someone who’s struggling with sleep — it might be exactly what they need to hear.

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 little uncertain.
Because the truth is: no one gets through midlife untouched.
We may find ourselves caring for ageing parents, supporting teenagers, navigating career demands, experiencing hormonal changes, or dealing with unexpected life events. It can feel overwhelming at times.
But as Claire explains in this episode, those challenges don’t have to define us in a negative way. They can become the turning point that helps us live more intentionally and take better care of ourselves.
Claire also reflects on last week’s inspiring conversation with Fit Positive member Susan Shaw, who embodies exactly what Jessie Buckley described — a woman continuing to succeed against all odds.
Despite navigating a total hip replacement, the loss of her brother, caring responsibilities for her family, supporting a young person through an eating disorder during Covid, and working night shifts as a nurse, Susan has transformed her health and fitness in her late 50s.
Her message is simple and powerful:
Age is inevitable. Decline is not.
This episode explores how women in midlife can move beyond outdated expectations of self-sacrifice and instead lead by example — prioritising their health, accepting support when needed, and showing the next generation what it looks like to truly care for themselves.
Because looking after your health isn’t selfish — it’s leadership.
And when women take care of themselves, they create a ripple effect that benefits their families, their communities, and the generations that follow.

In This Episode We Discuss
• Jessie Buckley’s powerful Oscar speech and the idea of a lineage of women creating against all odds
• Why midlife can feel like a turning point for many women
• The challenges women often face in their 40s and 50s — from family responsibilities to health changes
• Why prioritising your health is not an either-or decision between yourself and your family
• The importance of community and support in midlife
• Why it’s possible to improve your health, fitness and body composition in midlife
• The powerful example women set for their children when they prioritise their wellbeing

If You Enjoyed This Episode
If this conversation resonated with you, you may also enjoy last week’s episode featuring Susan Shaw, an incredibly inspiring story of resilience, strength and transformation in midlife.

Join the Fit Positive Community
If you're ready to prioritise your health, build strength, and feel your best in midlife, you can learn more about the Fit Positive programme here:
www.fitpositive.ie
Inside the community you'll find evidence-based training, nutrition guidance, and the support of a group of women who are all committed to becoming the strongest, healthiest versions of themselves in midlife and beyond.