100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff

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#296- The diet after the diet; the most important part of LONG TERM physique transformation . w/ Brandon DaCruz Nov 17, 2023

Show notes

LIFE of abundance

1. Why fat loss/weight loss maintenance is so rare 2. Why we’re primed for fat gain after a diet

3. Why women need to be aware of the post diet body fat overshooting effect

4. What is a reverse diet?

5. How to know if you’re a candidate for a reverse diet

6. Factors to consider when beginning a reverse diet

7. Benefits females can get from reverse dieting

8. Quick tips for succeeding in a reverse diet

- so what it is we need to consider in our fat loss phase as women, and how exactly does our physiology make it so much harder the more we push and how long we push for...that make us more vulnerable to gain fat after a diet.

Because females are built to be more of the survivor, our drive for weight regain is higher than that of males… so why do we need to be so much more aware of how we come out of a dieting phase and how is it you address this for a better chance of success both physically and mentally?

QUALITY OF FOOD IS SO IMPORTANT

Realistic expecations

Always trade off if you want to get really lean - theres the super importance of actually putting in a longer time in building muscle otherwise like we mentioned that youll be smaller but looking worse so PHASES for LONG ENOUGH - know your long term and what it takes to get there

We can basically assume that our hormones are going to be all skewed

Lifestyle would have been implicated

And we can assume that theres mental fatigue as well

Women are also more likely to be comfort eaters, when we lose weight we have a strong drive to eat more due to the loss of fat tissue which heightens our senses for such.

@transformxruby

@brandondacruz_

#295- WOMEN ARE NOT SMALL MEN; Get off the merry-go-round & don't diet 'til you do this/ with Brandon DaCruz Nov 10, 2023

Show notes

1. Why women aren’t just small men?

2. Differences in female physiology which we need to consider when coaching them

3. What females need to do prior to starting a fat loss diet

4. Primer phase- this is a different concept that I’ve actually never covered in depth on a podcast but I do a diet before the diet with many of my clients and almost all of my female dieters who have a history of chronic dieting

5. What is a primer phase

6. Why I use primer phases with my female clients and why I don’t just jump into fat loss phases with them

7. The purpose behind a primer phase aka what females need to do prior to trying to lose fat

8. Physiological considerations before starting a fat loss phase

9. Psychological considerations before starting a fat loss phase- this will touch on some of the stress side of things although if you just listened to my two part stress series you know that’s a 3 hour deep dive in and of itself lol

HIGH ENERGY FLUX STATE – WHY SO IMPORTANT

womens get an issue with dieting that men don’t

- Gain fat easier

- Harder to lose fat

Estrogen & progesterone dominant vs testosterone dominant

-Chronic dieting means cortisol lowering progesterone means estrogen dominant but doesn’t mean its high but then over time that can also start to have a negative loop and then estrogen falls

We fight back harder and faster

Chronic dieting state impacts your body BIG TIME

Hormonal dysfunction

Healthy body is responsive!!!

Relationship with food is so important. The diet before the diet – psychology & physiology

Binge restrict cycle - Yoyo - Gain back the weight after the diet

Body fat over shooting

Females – long history of chronic dieting, never got as lean as they wanted, or they did but couldn’t sustain it –

– is what you are doing working??

You cant sustain anything if your mindset around the scales, relationship with food and your progress

WHYYY its so important to take this long approach, the faster way to lose weight is the right way which looks longer on paper because it has less relapse

Stop using coaches just for weightloss

Nutrient deficiencies! – you can be in a surpus but nutrient deficit

- Nourishes gut health & digestion + metabolism in its own - thyroid

This will never happen if you keep hopping from diet to diet and quick fix to quick fix

Find Brandon here: @brandondacruz_

And ruby here: @transformxruby

294; motivation, discipline, willpower, perfectionism, all or nothing- what holds you back/ - Antiwellness wank3ry with Tom Bainbridge & Ruby Cherie Nov 03, 2023

Show notes

Emotional states can significantly impact willpower. Here's how:

Stress and anxiety: High levels of stress and anxiety can deplete your willpower reserves. When you're emotionally overwhelmed, it's harder to exert self-control.

Emotional exhaustion: Sustained negative emotions or emotional exhaustion can drain your mental resources, making it challenging to stay disciplined and make sound decisions.

Positive emotions: Conversely, positive emotions can boost willpower. When you're in a positive emotional state, you may find it easier to stay motivated and disciplined.

Emotional awareness: Being aware of your emotional states is essential. Mindful self-awareness allows you to better manage your willpower in different situations.

Coping strategies: Developing healthy emotional coping strategies, like meditation or deep breathing exercises, can help you maintain willpower, even in the face of emotional challenges.

In summary, emotional awareness is the cornerstone of maintaining a healthy balance between the pursuit of excellence and the acceptance of imperfection. It empowers you to navigate your emotional landscape, respond to emotional triggers, practice self-compassion, adapt to changing emotional states, and seek the support you need. This heightened emotional intelligence ultimately leads to better mental well-being and more realistic, fulfilling pursuits of excellence.

Set Realistic Standards: Define what excellence means in each area of your life and ensure your standards are attainable. Recognize that not everything requires the same level of perfection.

Prioritize: Identify which areas of your life or goals truly require excellence and which ones can thrive with imperfection. Focus your energy on what matters most.

Embrace the Learning Process: Understand that the journey toward excellence is a continuous process of growth and learning. It's okay to make mistakes and learn from them along the way.

Celebrate Progress: Acknowledge and celebrate your progress, no matter how small. These milestones are evidence of your growth and efforts.

Practice Self-Compassion: Be kind to yourself when you fall short of perfection. Self-compassion allows you to accept imperfections without harsh self-criticism.

Seek Feedback: Learn to accept constructive criticism and use it as a tool for improvement. Feedback can help you move closer to excellence.

Define Your Values: Ensure that your pursuit of excellence aligns with your core values. When it does, it's easier to find satisfaction in your efforts, even when they're imperfect.

Stay Adaptable: Life is full of unexpected challenges and changes. Being adaptable and open to imperfection can help you navigate these twists and turns with resilience.

Mindfulness: Regularly practice mindfulness to stay present and avoid dwelling on past mistakes or worrying about future perfection.

Remember the 80/20 Rule: Often, 80% of the results come from 20% of the effort. Identify the vital few actions that contribute the most to your goals and focus on them.

#293; Body image, self-sabotage, compassion & why you feel at war with yourself & your thoughts; Clara Swedlund Oct 27, 2023

Show notes

https://www.instagram.com/clara_theexerpsych/

https://www.instagram.com/transformxruby/

Body image, self-sabotage, compassion & why do you feel at war with yourself & your thoughts?

The ultimate physique as a goal & getting leaner/losing weight: what is the perfect body?

Does it exist or is it something else?

I can clearly see that im putting in so much effort into all of this and not seeing the results i want… but when push comes to shove, i find it hard to eat up as i should to put myself into this slight surplus

The pursuit can have you more obsessed

Self compassion -

Body image & the fear of getting bigger, gaining weight, or letting go of the dieting mentality / chasing lean; talk about the hear around this and how many are unaware that this is what is creating the negative body image and stopping true progress

From what ive experienced its to do with our growth, our approach, our mindset, influences & environment which impact our body image

Change -

Habits are hard to change as are beliefs because they all serve a purpose… even if its keeping us stuck in a place we don't want to be

It easy to start blaming yourself for behaving in ways you know don't serve you

👉🏽self-sabotage, overeating, underreating, over-exercising, “fucking it up”, buying or ordering food/drink items you know aren’t aligned with your values,

not good enough, not restrictive enough, not hard enough, not motivated enough, not smart enough, not worthy enough

Why is “not disciplined enough” far from whats actually happening here

53:00

When theres chaos going on in someones life

Shaming or hating yourself to change doesnt work

Talking more on forced vs true motivation & how its not something you will always have which is also normal

Feeling fat

Tracking as obsessive

POST DIET BLUES and where people go wrong

Limiting beliefs

& fixed mindsets

One of the best ways to stay consistent with your fitness goals is to focus on developing your WILLINGNESS 👇🏽

As a psychologist working in the fitness industry, one of the things my clients talk to me most about is the struggle to stay motivated with their training and nutrition.

& I totally get it, it can be hard to realise that feeling fit and healthy is an ongoing process and not an end goal 🙃

Moving away from VS being compelled to and how that factors into motivation and long term change/results

292; Don't skip this most important part of your health & fitness journey; apply this and youll succeed LONG TERM/Jared Hamilton Oct 20, 2023

Show notes

Dieting from the inside out podcast

@realjaredhamilton

@transformxruby

3/ the first phase of your journey shouldnt be about how much progress you see or weight you lose physically - that should be building a foundation

If you had alot of weight to lose or even just the last bit f weight, can we talk about the most important part of the process as step 1 in any change

How the first part of coaching shouldnt be about how much weight you lose or how much progress you can make but rather setting a strong foundation, building habits, reflecting on mindsets, and addressing the inner game

1/self sabotage & the all or nothing mindset around food, tracking food, social events

2/how your identity keeps you stuck & how to fix it - why this is so important

4/ How to start believing in yourself

Most people fail before they even get started but when you’re lifting heavier you set yourself up for success MENTALLY right out the gate.

How lifting and focusing on performance (go into how i focus) has a ripple effect on ever day life which then impacts your body image and also gets you to your physique goals faster

----

5/ negative self talk - how this keeps you from ever achieving that “goal body & life”

-------

6/ self awareness & being solutions focused

- you cant shame yourself into change; talk about this. and how getting your "goal body" and to this HAPPY CONFIDENT zones needs to come from self care

7/ the blind spot of not even realising what our “problem” is because theres shame and judgement we are unaware of

9/ sabotage through fear of what if i actually succeed and then not realising that we have all the change that comes with taht and not being able to do it because we don't realise what the journey is all about

How can you upgrade the familiar

& celebrate your wins

You need to celebrate them as much as you can because without that - you arent allowing yourself to BECOME that person

Pause and slow down so you can start to realise the new you you are building

Not just be someone checking boxes

8/people pleasing & lack of boundaries

• Do not mark progress on the harvest but the seeds you plant

• Progress is the most lagging indicator

I would also say the environment you create & upkeep

How can you build the ability to withstand the long time

• Being proactive

• Don’t wait for a forest

A lot of the time we aren’t aware of the self sabotage coming in

We keep facing battles

We may not even know the emotions

Ie emotions around food

Or if we are used to rewarding ourselves with food etc

We just say we have emotions or feelings but we aren’t even aware of what is showing up

• Quit prioritizing – this is very common with women how can we ensure we don’t put THIS off

(all or nothing, perfection, minimal effective

291; Metabolism, adaptation, damage…consequences of dieting & crash dieting Antiwellness wank3ry with Tom Bainbridge & Ruby Cherie Oct 13, 2023

Show notes

End of diet maintenance = suppressed maintenance

How can deficit affect metabolic rate

Long term effects after a diet?

Muscles role? Can you explain the concept of "set point" in relation to metabolism and weight management?

Metabolic phenotypes

Crash diets can lead to severe metabolic adaptation and negatively impact long-term weight management.

Can you explain the concept of "set point" in relation to metabolism and weight management?

What's the significance of refeeding periods in preventing metabolic slowdown during a diet?

Can you share strategies to rev up metabolism post-diet to support weight maintenance?

What happens to metabolism during prolonged periods of caloric surplus or maintenance after a diet?

290- Dr Gary Mendoza- Habits. forming them, keeping them. About failure & change. Do you underestimate how hard that change is? Oct 06, 2023

Show notes

Twitter @drgarymend

IG @drgarymendoza

Stages Of Change

@transformxruby

Habits not the forming but the maintenance of the habit; why and how

If the way you change is to replace old habits with new ones, then is change only the product of repetition?

How do you change habits and mindsets?

Power of writing to mix in the visual pathway too

Importance of environment

Mindset

Identity and how to get people in a readiness state for change in a way that they arent setting themselves up for dissapointment

If its stress & emotional eating, or comfort food

EMOTIONALLY ANCHORED GOALS

--value there is no fail only toward or away

Needs feelings

When we get sick, sad, injured, have family emergencies how do we keep that habit if there’s a break in repetition?

Can the new habit continue to be formed and stabilized in those times when the repetition is temporarily broken.

perservere

Managing it

Also, comfort food. When carbs or sweets or whatever truly does comfort in times of stress, what can replace that habit?

So is it safe to then say the mindset & identity and intention behind it is important. And why just having weightloss as a goal or unrealistic expectation is where people fall off

Health benefits -responsive

Recognise these amazing changes and progress- and how to celebrate it internally (think more positive about the changes and success/ rather than feeling like a fraud and I can't be positive about it)

But even though scales haven't moved at all in a year, and I want to lose another 10kg, but I've had so much more success elsewhere. How does someone recognise and change their thoughts as we always relate back to scales as 'success'

Mood and energy diaries

How do you feel

This can be a big reason why coaches are so important and valuable in this process - they teach you how to look for success

Progress

They help shift your mindset and inject you with confidence

This is exactly how i help my girls and you get out so much more from the process than just

Self talk

Theres this post that circulates that i hate TF out of and thats it takes 21 days or whatever to create a habit and 66 to make it automatic

I love the GOALS WILL SHIFT because this will be perfect to sum it up - as THAT IS the process and why the process is the whole damn goal

Thats life

Is there anything else you want to say about the importance of focusing on this process, on feels & habits over what we want out of them?

Q: What are the barriers to change?

Someone thinks they are ready for change

Habits don’t die

It’s a slow process

Little things at a time

They feel its not worth their time

And when life is crazy or work is crazy, (it always is and we kid ourselves saying its going to calm down)

Our brain loves easy

Yet we try to complicate things more because SM makes it look fancy

And we can do this with the way we approach food, always needing a whole new thing every single day instead of having a routine, or something on autopilot

PULL goal

FEEL like

BE LIKE

“goal”

“time”

Social media doesn’t have time

It has now now now or you are behind

Results should be a weekly metric like fuck off haha

“consciously”

Understanding yourself

289- ep 11; THE MAINTENANCE EPISODE - anti wellness wank3ry - fear of losing control and gaining weight Sep 29, 2023

Show notes

@transformxruby

@tombainbridgecoaching

Many women often have specific concerns and fears when it comes to maintenance periods in their fitness journey. These concerns can be influenced by various factors, including societal pressures, personal experiences, and misconceptions. Here are some common fears that females may have regarding maintenance periods:

Fear of Weight Gain: One of the most common fears is that taking a break from a calorie deficit will lead to significant weight gain. Women may worry that their hard-earned progress will be lost during a maintenance phase.

Loss of Control: Some women fear that they'll lose control over their eating habits during maintenance and may struggle with overeating or emotional eating.

Body Image Concerns: Maintenance periods can trigger body image concerns. Women might worry that they won't look as lean or fit during this phase, which can be emotionally challenging.

Slower Progress: There's often a fear that taking a maintenance break will slow down their overall progress toward their fitness goals, especially if they're in a hurry to see results.

Comparison to Others: Women may compare themselves to others who appear to stay in a perpetual state of dieting or weight loss, which can create pressure to do the same.

Negative Feedback: Concerns about receiving negative feedback or criticism from peers or social circles can also play a role in these fears.

Unrealistic Expectations: Unrealistic expectations about how quickly they should achieve their fitness goals can lead to fears about maintenance periods.

the intense focus on the body in the realm of health and fitness can sometimes hold us back in various ways. Here are some of the ways this singular focus can be limiting:

Self-Worth Tied to Appearance: When our self-worth becomes closely tied to our physical appearance, it can lead to low self-esteem and body dissatisfaction. This can be emotionally taxing and hinder personal growth.

Extreme Dieting and Exercise: The desire for a certain body image can drive people to extreme dieting and exercise routines that may not be sustainable or healthy in the long term. This can lead to burnout and health issues.

Comparison and Competition: Constant comparison to others and striving to meet societal beauty standards can create a sense of competition and jealousy rather than collaboration and support within the fitness community.

Neglecting Overall Well-being: An obsession with the body can cause people to neglect other aspects of their well-being, such as mental health, emotional balance, and social connections.

Yo-Yo Dieting: The pursuit of a particular body often leads to yo-yo dieting, where individuals go through cycles of weight loss and regain, which can have negative effects on metabolism and overall health.

Exclusion and Inclusivity: It can sometimes lead to exclusivity within fitness communities, making some individuals feel unwelcome or inadequate if they don't fit a certain mold.

Overemphasis on Quick Fixes: The desire for rapid body transformations can lead to the overuse of supplements, extreme diets, and even unhealthy practices like crash dieting or excessive use of weight loss pills.

To overcome these limitations, it's crucial to shift the focus in health and fitness towards holistic well-being. This means considering not only physical health but also mental, emotional, and social well-being. Encouraging self-acceptance, body positivity, and setting realistic, sustainable goals can promote a healthier and more balanced approach to fitness. Remember that the ultimate goal should be overall health and happiness, not just a specific body shape or size.

288/ The unknown self-sabotage; Are you in survival mode? Stressed out? / Paula Rastrick Sep 22, 2023

Show notes

If you want the Ace test for trauma just shoot me a message and ill get it to you

https://www.instagram.com/transformxruby/

Resources

Arielle schwartz - free videos & youtubes

https://www.instagram.com/mrspaularastrick

https://thebrainbodymethod.com/

Paula does EDMR online

IFS

Alot of women are in this high functioning state - trying to be everything do everything, please people, get everything right

Set unrealistic standards

Perfectionism

Repression - shut up and get on with it.

Emotional regulation and how the body knows more than we are aware of

We are too busy trying to do do do tick boxes we don't slow down to understand us

We try to suppress vs understand

To ignore vs regulate

I am an anxious person

How can this show up in our day to day lives and impact our wellbeing & quality of life

How do you help women through it?

Do you find that many women arent even aware of the state they are in because its become their normal?

Fight flight all day long

Especially post lockdown

So we are living in this survival mode

Which is why we come up against sticking points in our journey and we don't know how to get back control so we try to control our bodies

Our image

We try to fit an image to feel like we belong and relatedness

Its safe to us for some reason

So we sabotage ourselves wanting this body image that isnt the true end goal

But we can control it and we can be busy, the need to do more be more

You say this is fear based distraction and so much more -

~~~

Its almost like what are we missing in our lives to try to stay busy or fix our bodies

To control some form of our lives

Or on the other hand when things slow down

When we get a chance to rest

We then see that as an opportunity to emotionally eat

Why do women have more sensitive nervous systems

How can gut health also show up in this

Talking about how menopause can trigger this more

Pain is never about the site of pain but our perception and also how bio psycho social impacts it and thats the same with how we approach our fitness journey and how our brain and body work together in this

How does low estrogen then impact how we respond to things, how our brain responds

Why is it difficult to meditate when stressed.

Highly sensitive

What helps to calm the brain period thus is the hardest for me.

How can you teach a brain to trust itself more

Are there somatic body therapy recommendations to help feel instead of talking. I've done years of talking. I think the combination of body work would help immensely.

How to regulate nervous symptoms when experiencing trauma.

What type of therapies can help desensitised.

What practises help transition through menopause with a disregulated nervous system.

Are there herbs or supplements that can assist calming brain and nervous symptoms.

Can you flight and fight mode from trauma be constantly activated.

How can you help slow down someone who is in this go go most & what do you recommend to help desensitise to then help us regulate

INCREASE YOUR CAPACITY

287 - DO YOU HAVE A FOOD SENSITIVITY? When SHOULD you detox? - ep10. Anti-Wellness Wank3ry Series. Ruby Cherie x Tom Bainbridge Sep 15, 2023

Show notes

The truth behind the tests as well

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