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

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266; Stop sabotaging your metabolism & nutrition & enhance your long term training success PRO FITNESS & WELLNESS for life p2/ Tom Bainbridge May 12, 2023

Show notes

"I’ve been thinking about this a lot recently and probably have a bit of anecdotal evidence from personal experience. Do you think the potential outcome of following all the latest “bio-hacking” stuff (think Huberman, Attia etc.) could actually be net-negative.

What I mean is that people can get so hung up on following it all and create a bloody 90minute morning ritual with all this stuff in that in reality barely moves the needle but gets so difficult to sustain and keep as a habit that the stresses of missing it/skipping (which will be inevitable for most normal every day people with jobs and families) actually outweighs any small benefits of the latest “stuff” they promote."

https://www.instagram.com/tombainbridgecoaching/

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

265/ Cold exposure, coffee in the AM & hormones. Cortisol & fat burning; ANTI FITNESS, WELLNESS & FATLOSS WANK3RY p1 / Tom Bainbridge May 05, 2023

Show notes

https://www.instagram.com/tombainbridgecoaching/

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

Cold ice baths

Immune system

Fat burning

• Stress resilience

0-22 cold & heat exposure

21:40 coffee, water before coffe, wait an hour before coffee

Coffee is borrowed energy

36:00 “shit his made up”

Healthy people vs non healthy people

Also hydrate before you caffeinate

- Busy people

- Coffee not food

- Busy mum

- Already stressed

- Poor nutrition

#264; the inside scoop to your health & fitness goals; hard times. Challenges. The things you need to know in your journey w/ Elise Apr 28, 2023

Show notes

12 week deficit phase

Successful deficit phase

Used to get carried away and go too far

If I stop now I'm not hard core enough

Effort %

Planning

Bored with meals

I know what it feels like to be confident

I said Im going to do this, I'm doing it, I did it

Training

Showing up for yourself

Stop jumping into another calorie deficit the minute you feel fluffy

Its going to be easier to embrace hunger

To say no

To make trade offs

To have more structure

Bikini season when we entered

Don’t be a breadstick

Be the baguette that gets jacked

Planning – boundaries – expectation

@theskinnyonfitness

@transformxruby

#263; Menopausing So Hard - Amanda Thebe Apr 21, 2023

Show notes

Mental

Perimenopause

Progesterone is linear on the way down but estrogen is on the way down

Testosterone also decline

Night sweats & restless legs, constipation

What are other symptoms you see

Personal stuff

Experiences

Amandathebe.com

Menopocolypse

Insta @amanda.thebe

FB group: Menopausing So Hard

find me at instagram.com/transformxruby

> estrogen

> bellyfat

> the brain & cognition; role of estrogen & testosterone

Other symptoms that arent spoken about alot

“why am I so bloody fat”

isn't down to menopause specifically but down to the impact that menopause has on our lives

and there's a Nuance there and when we start to sort of understand what's happening with

our body we can then start working with the change

our fat distribution changes

Tummy area mostly; pear to apple shape

cardiovascular exercise can actually reduce incidents of visceral fat in our belly area it doesn't mean you lose fat it redistributes. You need a calorie deficit for actual fat loss

estrogen declining it has a cascading impact on other vital hormones in our body two of those vital hormones are insulin and cortisol

Estrogen and we know that that impacts us from our sensitivity to insulin

#262; How mindset, stress, negative body image impacts your gut + Exercise's role in this/ Gab Fundaro pt 2 Apr 13, 2023

Show notes

@vitaminphd

Barbend

Examine.com

@transformxruby

(negative body image and food stress impact on the gut)

Stress, dieting (chronically) & the gut

Exercising and dieting in a positive way

How not focusing on weight but on behaviours, habits, and actions that align with a healthy fit lifestyle can see weightloss as a byproduct

Probiotics, overprescription

How you can be in a calorie surplus but a nutrient deficit - gut - calorie banace

Gut microbiome on weight regulation

Brain fog and fatigue… chronic undereating of either calories or nutrients

Chronic high fat feeding – Hyper caloric

"weight loss is a contact sport," and managing it with protective factors like positive body image, critical processing of media images, social support, and health goals. I thought it was the most amazing analogy.⁠

stress management & physical activity itself on gut health

How being active can influence the gut

What can cause excess gas, that some gas is normal, and causes of constipation

How excessive dieting & undereating can impact the gut

#261; is your diet causing havoc to your GUT HEALTH?/ Gab Fundaro pt 1 Apr 07, 2023

Show notes

@vitaminphd

Barbend

Examine.com

@transformxruby

Chronic high fat feeding –

Hyper caloric

Need to get energy from our diet

Protein or fibre

But alternate = eating away at mucous layers

Not having the fibre there and relying on protein etc = carcinogenic & where does cholesterol fit into this

Microbes can change within 24 hours

So the gut can change but the consequences will take the time they need to revert

Its not lways going

Sorbitol,

How about emulsifiers – is there an impact of too much processed food and how the impact on the gut can also impact the brain and make fatloss harder at all

Food quality matters

Thermic effect of food

Satiety

It will make the diet easier

Chronic dieting or undereating you can have more extractable energy

When youre dieting you can absorb more from the food as well

I want to highlight the 100-150 cal per day that was less calories from food quality because it all adds up

Psychological stress can impact your gut

Broken down completely

Importance of fibre - but not all fibre is created equal

Intolerance tests & other woo woo tests are just that. BS

Too much fibre???

Emulsifiers etcetc

#260/ on all things creatine; optimizing mental & physical performance, body composition & results/ Scotty Forbes Mar 31, 2023

Show notes

Carbs

Creatine

Importance of muscle mass etc

Recent advances in creatine nutrition and physiology suggest that the quantity of creatine the body naturally synthesizes is not sufficient to meet human needs. As a result, humans have to obtain enough creatine from the diet, which nominates creatine as an essential nutrient in certain circumstances

Alot of people are on a quest to lose fat and get “”toned””

But a big component of what they want is fatloss… how can creatine help in this

> maybe you can explain now what exactly this magical white powder is, how we can get it in the diet but thats not near enough, especially for those who arent heavy meat eaters

> Performance & ability to train harder for longer & do more HIGH QUALITY WORK is what gets the best body composition outcomes.

How can creatine help with that and the 3 anabolics noone is talking about enough - protein has enough lime light

Build muscle - lose fat

Yeah if you can sustain the lifestyle of

“ high protein

>> not just focus on the scale

People are worried about scale weight

The 3 anabolics

Water - hydration

Carbs

Creatine

Everyone talks about protein enough

Talking about energy - - ATP

@scott_forbes_phd

#259/ You need to accept THIS about yourself & your goals if you want to succeed – Ariel Zeigler Mar 24, 2023

Show notes

Undernourished

You are not your identity – its like a metabolism. Its dynamic

People hold themselves to old notions

Old things that they have become an identity of themselves

But you just cant do it all at once, and if you cant do them all that’s fine – its only a fail if you beat yourself up for all that you aren’t doing instead of all that you are holding up to

All that you are doing

Not only that but the benefits of what you are doing and why its important to you and what it added to your life

People don’t accept that maybe their goal posts have shifted and they aren’t the same person they were when they started

You learn through experience not in acquiring knowledge

Boom and bust

Its like starting a marathon without eating breakfast

Do you believe you can

I think a lot of the time it’s a fear of not believing

There was so much chaotic energy going on

Theres chaos around us this can even be pressure at work so we go to controlling our bodies

#258; JUST BECAUSE YOURE DOING THE RIGHT THINGS AND PUTTING IN THE EFFORT Doesnt automatically mean results/ way what? Kenny & sarah Lipton Mar 17, 2023

Show notes

mAcro checks and calculators - macro coaches

Ben carpenter & syatts posts

Its not about willpower or motivation

People put in a certain effort and expect a certain result

THERES A TIME LAG

JUST BECAUSE YOURE DOING THE RIGHT THINGS AND PUTTING IN THE EFFORT - Doesnt automatically mean results

JUST BECAUSE YOURE SHOWING UP

& doing your best

It took years of habits, beliefs, actions… to get you to wher eyoua re now, they werent ideal for the you that you now desire to be

You need to now BUILD, repeat and cement in NEW habits, beliefs and identity shifts to create a new level of living, a new version of yourself

Shit takes time. It took you 50 miles into the woods, you need to come the 50 miles out and through forging a new path, not the same one you went down in. its like the harry potter maze that closes in on you

The only way out is THROUGH; We cant build or pivot or change from something that isnt being don't consistently

Mindset

People trying to lose weight for years on end

Losing and gaining the same weight

Struggling for months & years

Taking a break from fatloss doesnt mean gaining weight

It means the mental side as well

Yes we need to lose weight but you can lose weight without focusing on it but shifting it else where

Actions in one place, focus in another

Especially if you do have alot of weight to lose

Enabling - babysitting

Effort, intent, intensity

The role of stress

___

Pain points -

Marketing, coaches … well trainers. Great sales people know how to sing to this and bring out your desperation

Saw something from adrian chavez warning people against one of the Drs on IG (no idea how hes a dr bc its not in nutrition) but warning against his advice which could easily kill people

But making a statement that people like putting contrary advice out there

Alot of chinese whispers as well where messaging gets mystified

I said this on the last podcast wher emsot people who come to us can recomp and then there will be a point along the road you cant but you

I want to talk about minimum periods with coaches being only the true

A to B wont be

B to C

@transformxruby

@kenny.lipton

@sarahsl.fit

#257; The route to true transformation & realistic expectations + the good & bad social media - Kenny & Sarah Lipton Mar 10, 2023

Show notes

Trying to take from a body

Getting to results as quickly as possible

Chasing more more more

Rise of social media

FALSE MESSAGES

8 week progress

Look at this

Also the unrealistic expectations

I also think that people don't understand the actual healthy body fat, everyone wants to get off every corner of fat on their body without realising ‘

& how theres so many people jumping to comps and photo shoots which isnt always taken to a sustainable level

When people hear a year or months, it seems too long

The real results don't come with exciting measures

Its boring consistency

And a coaches job is to sift trough the bullshit to stop you doing dum shit

Why youre doing something comes from you tho - you know youre why but you confuse it. Your want and actions arent aligned

Love talking aout this stuff too

Rep range 8-12

HOW you perform them

You get better at what you practice, practice control and you get better at it

Only focusing on weights can talke away the quality

→ people also don't understand realistic expectations

But your history does matter

Also you don't know the past of people when you see them

___

Different forms of stress on the body - you tax different energy systems which is why periodization is so important - nothing is more important because they all have a part and all potentiate the next phase

Thats why progress isnt linear and its important to spend

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