Episode 84: Calories, Cardio and Cognitive Load. Making Progress When Life Feels Full

January can feel surprisingly hard. Motivation dips, energy feels lower, calories start to feel restrictive, and even exercise can feel harder than it should.In this episode, I talk through why that happens and why it does not mean you are doing anything wrong. We cover calorie ranges and why very low targets often backfire, how stress and mental load affect mood, appetite and training, and why cardio does not need to be extreme to be effective. I also answer a common question about jogging, HIIT, and whether moderate cardio is really “bad” for your body.We explore ripple effect habits that genuinely help at this time of year, including short morning movement, reducing cognitive load, and adapting expectations rather than piling on pressure. I also share some personal reflections around body image, C section scars, and why confidence changes with context.If things feel harder right now, this episode is here to remind you that you are not broken, and small, supportive habits really do matter.Useful links:Instagram: www.instagram.com/ruthmacfitJoin the No Crap Cake Method: www.ruthmacfit.com/plansCalorie Range Calculator: https://ruthmacfit.com/calorie-protein-calculator