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

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

no BS nutrition, metabolism, fat loss, muscle + mindset for women who train hard but still feel stuck
or ready to take things to the next level

you’ve done the diets + macros, but your body doesn’t match the effort

i’m ruby cherie (@transformxruby), helping you build muscle, eat carbs without fear + train with intent so you stop second-guessing and finally feel strong, confident, in control (for good)

whether you’re 30, 40 or beyond—here you’ll learn, unlearn and get results that actually last
no fluff. no fads. just real talk that gets real results

xo. your new podcast bestie

Latest Episodes:

#256 the mindset & expectations of fatloss and building muscle for BEST results / Nikias Tomasiello Mar 03, 2023

Show notes

@nikias_fittotransform - Fit to Transform Podcast - fittotransformtraining.com

@transformxruby

- Your total effort level that you give reduces

Body critique even as you get to your leanest not out of it

But the thing is

I want to go back to where you mentioned the people with a lot of body fat that also have the mindset and habits holding them back

Focusing on not dieting doesn’t meal not losing weight, it means shifting your focus but having actions aligned for fatloss + another focus point

You know its going to take longer than you want it to anyway so chasing something tangible & exciting is important

Resassurance

What to expect

Kilos to be kickass

You cant thrive on 1500 calories

You will never thrive without carbs

You will struggle to get to the gym bc things feel hard

Your energy isn’t all there

People you see say they train hard blah blah but still acnt see gains, glutes cant grow blah lah

The same people are trying to lose fat and build muscle at the same time

People are impatient enough

You make it harder with this approach

Chase performance, hard to do when you don’t have strategy, or someone to show you where to look

You still need to be intentional outside of dieting so you don't gain too much fat

Sometimes a coaches job is to just stop yuou doing dub crap like changing your macros as a knee jerk reaction

The process of a true transformation

Is phasic

And they get easier over time as you gain more experience

But you ned consistency not only optimizing things here and there

Your life is in flux. Adapt your targets to the season of life you are in

The missing part in a transformation is usually allowing yourself long enough to build

Mindsets that hold you back from building the body you want

Being afraid to eat more consistently for long enough but why you need to

Not dieting doesnt always mean getting into a surplus… if you still have alot of bodyfat, you can build in maintenance but otherwise a slight surplus will serve you better

You still need to be intentional outside of dieting so you don't gain too much fat

Things you need to let go of

The identity crisis you can have in not being “a dieter” or “chasing fatloss” anymore

How it can feel worse before it feels better

What to focus on & how to train for optimal results

How body image isnt about a look or number perse but something deeper

Shifts you need to make to build muscle, lose fat and keep your results long term

What you do to lose the weight isn’t what you to do keep it off

But your lifestyle

• Fear that its going to be the rest of their life

• It feels too hard

• The commitment is the hard part because it feels too long

• Its hard at first and there are a lot of tradeoffs, youll have to say no… people are unwilling to say no

Why its important to have a coach outside of a fatloss phase

But also in one

If you do it the right way, the after phase will be so much easier to transition out of have give you

Any transition is hard

Any transition between phases

Identity crisis

Identity of a dieter

Always on a diet always struggling to lose weight

#255; The mindset & identity shifts for lifechanging & transformative success/ Kait Feb 24, 2023

Show notes

ou don’t know what you got until its gone

# Its never to late to start being 1% better to your best self. ‘being ready’ is a lie

Identity

Fear of change

Where does the fear of loss of control come from

The need for identity change

Because they f

You don't see the whole picture online

Something i notice is that people arent even aware of what holds them back

They start with the right intentions but get lost in it all

identity

Bc people feel like they need to be a master of it all already and at someone elses year 3 6 or 9

Being ready

embracings the phases

they beat themselves up alot

perfectionism

impatience many times

doing the hard shit

i feel like there's this YES YOU NEED TO BE KIND TO YOURSELF and allow yourself to find balance but it also hits a point where they dont push themselves into discomfort enough

like the actual hunger and discipline to go at it and push harder, do more, challenge themselves

29:00

The wins you are so desperate to see are hidden behind the losses you are afraid to have

Fear of the feedback

The learning is tedious, its uncomfortable

You have to start somewhere

this is a great way to see it – if youre recomping, that’s not a good thing. It shows how inconsistent you are because you adapt to what you give your body so then you need to increase the force of change

people wont allow themselves to sit with emotions

People wont allow themselves to experience the process – why is that

Self narratives – relate to not dieting and maintenance

I always gain faat not muscle

Fear of maintenance or not able to do maintenance bc they dieted their whole life

Busy busy to not sit with emotions so we cant see ourselves doing the journey of the diet the right way

#254 Your ultimate guide for fatloss, avoiding the BS & keeping your sanity/ Alan Aragon Feb 16, 2023

Show notes

Habits, mental stuff to maintain the new transformed body is another ball game

Only think 12 weeks down the line

Scale is only useful when its part of other indicators

The scale isnt end all be all

The fitter you get

The leaner you get

The less useful the scale gets

Knowing how your body works is so impotr

This is where alot of people undo themselves because they just want results yesterday

People are scared of diet breaks & maintenance because they feel like they are going to just get fat

Weightloss resistance

Most people don't know what they want or like because they always answer with what they think their answer should be which keeps them away from their values and a way that can actually lead to results

What do you have to say to the people who say they arent losing weight in a fatloss phase

What do you say to the people who blame carbs and say sugar is addictive

zero-fluff guide to setting up the diet for fat loss.

The people who tend to go to extremes tend to rebel all the other way and then go to HAES or trying to fit anything in and wonder why it doesnt work without realising how micronutrients are important and i know that you spoke about this with brandon

Micro nutrients and thermic effect of whole foods and then we will go into the magic of protein

Your speciality

Fibre

Veges

Metabolism and key nutrients

Krebs

Okay so lets set up the ultimate diet for fatloss. Zero fluff

Your ultimate guide for fatloss, avoiding the BS & keeping your sanity/ Alan Aragon

And weight fluctuates and as a female you may go up for 2 weeks before you go down

How not every message is for you because some people CAN do a massive deficit and it IS healthy because it is reducing bodyfat which isnt healthy when you are overwweight to that degree

And what is it that bodyfat sends out because they arent actually inert cells

If you love food, shakes will make it harder for you and so will the fact you wont really feel full

How can excess body fat impact the ability for protein to be built

how the importance of protein increases as you age as well as weight training

Benefits of protein in attempts to lose BF%

PROTEIN how the protein you eat isnt all about muscle

Only 10% of it goes to muscle as muscle is broken down every day and ¾ of that is reused in muscle synthesis

What happens to the rest of the protein we eat & why is it so important?

#253; THE TRUTH about building muscle & can you get rapid results? Luke Leaman p4 Feb 11, 2023

Show notes

People are too focused on the scale and especially in the acute sense when its the worst metric over time

When people say that they were building but only

Are you training hard enough?

Are you being honest and consistent with what you say you are eating we also said how beneficial protein can be here and carbs can helpalot too

People who arent focused on fatloss are more lax and too flexible outside of that so it might not be the maintenance or surplus thats the issue, its your mindset and how youre approaching it but we will talk about that later

The reality of how slow muscle grows especially for women

When women say they gain muscle too fast… whats the reality there

You cant force feed muscle growth

You don't need that big of a surplus

Looking shit before youre fit - also cellulite

@transformxruby

MUSCLE NERDS on everything and @musclenerds_education on Instagram. Go follow them.

Google luke leaman podcasts and listen to all the ones hes been on. Please please

and go and listen to 203 and 204 on my podcast because theyre the gold with Lukes wife zoe

#252/ How can we optimize our fatloss results to reveal a lean body? Supplement or not to supplement? Luke Leaman p3 Feb 10, 2023

Show notes

Fibre and its importance

Micros & why food quality is so important

Energy out is flawed

For the general person they mentally masturbate over the wrong siht

Healthy body = responsive body

Common deficiencies and the down sides of that

Micro deficiencies can stall fatloss and prevent muscle building

And a lot of people are nutrient deficient even when they are overeating, but more so when undereating

Calorie surplus but nutrient deficit

Another reason why a

She lost

-also hunger

Talking on supplements

Lets quickly touch on magnesium and then vitamin D & melatonin

WHO are the ones in research

What exactly does research tell us and what doesn’t it tell us?

To summarize the supps list, lets just touch on how melatonin can be beneficial

NOW lets talk about fibre and its importance and why the keto & carnivore crowd got that wrong and all the other reasons fibre is so important

Melatonin kidney detoxifier, helps you poop better gut parasalsis

You are what you eat don’t eat, absorb and don’t excrete – bryan walsh

#251; What you eat is KEY; what isn’t spoken about for an optimal physique; protein, carbs, fats & QUALITY of macros. Luke Leaman p2 Feb 02, 2023

Show notes

Fat intake doesnt need to be as high as we thing and theres this other message i see alot thats like you need 60 or 70g as a

But its

macros

When people say that they were building but only

Protein intake and why its really good. How more can be better especially when you want to build an impressive physique

Before we go into macros & micros and why WHAT we eat is just as important as how much and sometimes more, lets go also into

Anorectic means loss of appetite by the way. When he said carbs and insulin can have that effect

Lets talk about the loss of appetite with chronic dieting as well and how THAT isn’t a good thing

Yeah you don’t need to be in such a big surplus to build muscle but we will talk about that in a bit

Lets quickly revisit this really important thing with the stored energy and how the body has its homeostasis processes going on

Storing and burning all the time but the net balance determines the outcome

So we spoke about fat already, lets go to carbs to follow on what you just said, its not carbs that’s the issue, not even with diabetes – its insulin mismanagement which has other factors that influence it like movement

My transformation

That’s why your body needs to feel safe and also this is a LONG term process

macros

Protein intake and why its really good. How more can be better especially when you want to build an impressive physique

Protein isn’t just for muscle

@transformxruby

MUSCLE NERDS on everything and @musclenerds_education on Instagram. Go follow them.

Google luke leaman podcasts and listen to all the ones hes been on. Please please

and go and listen to 203 and 204 on my podcast because theyre the gold with Lukes wife zoe

#250/ Building an amazing physique. The fact, the fiction & confusion. What’s the truth? Luke Leaman p1 Jan 27, 2023

Show notes

The misconception of fatloss vs changing your physique

Muscle doesnt grow in thin air

Fat loss is actually easy & simple. Behaviour & humans arent

Doing epic things with your body

Calorie deficit on paper doesnt mean its calorie deficit in your body

Some people need lower than normal caloiries

In a deficit but not losing weight

Who are you talking too. Whos the client

Do they live a normal life?

Do they train hard enough?

Do they make all their sessions? How are their eating habits?

I love how you said that you can put things in place and predict how things will pan out

It can be predictable but if you keep going up and down, questioning everything you do, trying to shortcut the process… you make it harder for yourself but also the level of commitment you give

Also if you are also honest with yourself for the process

Its not that its bad but you need to match your expectations to your level of commitment

Hashimotos – 15-20% difference in TDEE

How different is your food day to day week to week. Because then its inconsistently inaccurate. Not consistently inaccurate

Also restaurant foods

Front loading some stuff and it might mean doing more things you don’t want in the short run but it lasts

This is why a diet isn’t a lifestyle – it’s the smallest part of it with ONE goal not 10. You go in to it to get an end results and then you get out of it to maintain, you cant go back to where you were but you can have more flexibility

But the more variety you have, the more hyperpalatable things you have, the harder it will be

Also your taste buds change

You want to find your balance in between it

Yeah this is the hardest thing for coaches like us because we know our shit and how to get results for them but its hard when we don’t have the whole picture in front of us or when you are so worried on the results not the process itself

TRAUMA & STRESS

The longer way is the fastest way anyway and there can be a lot of internal things to unpack to make this shit permanent

What you are willing to do or not do

Because of that behavioural aspect. What do you have to say about that, maybe trauma factoring into both training & dieting bottle necks that stop a person progressing

See even coaches do this

Don’t leave food in the house that is trigger food again its okay to do this, there is nothing wrong with you

The argment I had on fatloss from training in burning fat

Why you could be in a deficit but not losing weight

@musclenerds_education

@transformxruby

#249 - Knowing deep down it’s time for change, but still repeating the same painful, exhausting cycle/ Dillon Phaneuf Jan 20, 2023

Show notes

@dillonphaneuf @transformxruby __ Many people know deep down it’s time for a change, yet you repeat the same habits is such a painful and exhausting cycle. But women fall into this more often then anything CONFIDENCE AND WHY THIS IS SO IMPORTANT ----- You lose confidence when you try to take 5 not 4 steps. Males can accidently get jacked Women are more susceptible - hormones etc Not really progressable metrics (scale): 1 - isnt linear and 2 - its progress to a point and then what do you do next - and if you only want it to go down - theres so many things that go sacrificed because the scale is so volatile to things that arent fat mass And if you arent really over weight - the ups and downs happen alot more. Don't sacrifice the future for the instant gratification Overtraining is relative - because over training itself isnt a thing Under recovery is training results and adaptation depends on lifestyle and most women are high achievers in other areas, and if not that - the internal state isnt stable. WHY You need to start seeing nutrition and exercise as your #1 thing This is why you need to find joy outside of the food and the training which is where the self work comes in and it makes it easier to do the things you need to do and only enhance your results. They cant be optional if you want a high quality life - You cant optimize your physique and losing fat and building lean muscle if you are ignoring health markers because they impact the whole process The health markers matter because they are a stress on your body and if they arent in a good place you wont build muscle or burn fat well - and you wont be able to have a healthy metabolism where you CAN eat more food and you CAN tolerate more carbs without negative side effects - ___________ People are trying to chase these end results these points in time - time line - they think it will help them so much more but the thing is that the process is the thing that creates what we want because we can never be happy at any destination if we werent happy in the journey there - its like a road trip with the family - you fight the whole way - hate the whole trip. You get there and youre a miserable bitch - if you continue rewarding the next step - the process - “Holy shit i can actually do that” developing self confidence in yourself is #1 because most women don't believe they can because of all their past failures.. STOP JUSTIFYING the same stories taht arent serving you. [[ get in the ring ]] -- peaks and valleys _________________ Youre following a map Everyone has a different location, starting point, obstacles, and you cant see ahead all the time - there are obvious road blocks and land marks and things you know will pop up but theres alot more that may come up that maps don't take into consideration bc society and environment and politics has evolved bs the old biology of the map North is north - you know where north is but the destination still may not be clear because you started the journey with a poor prejourney and expectations and knowledge and experience but the more you travel the more you realise what the read focus is which isnt a bummer goal or a what but how you want to feel, show up and how you want your life, mind, body, social life and emotional stability to do.

#248. REPLAY- Marci Nevin: Stop digging a bigger grave with a bigger price to pay; your dieting approach Jan 13, 2023

Show notes

ANOTHER REPLAY before season 2 starts for #250

#218 HOW TO BURN FAT & BUILD MUSCLE - the truths, struggles, good n bad & shit you need to know / Ali Gilbert Jan 06, 2023

Show notes

@thealigilbert/

@transformxruby/

Diet break

Reverse

How to train for it

Being okay with changing

Huffy puffy

Short rest periods

Keeping the HR up

Gain strength

Rip muscle fibres to then form newer bigger ones

Reps over days and weeks

Higher calories and life events

People cut too soon

Don’t push themselves hard enough

Challenge yourself

Stimulating muscle enough

Before and afters take a very long time for the dramatic ones

Trusting the process - like how you need to be all in and not half follow a plan

- like adding in extra workouts or trying to restruct food during the day only to find yourself binging later on type thing and all things re this

Look worse before you look better
Not chronically dieting
Reverse dieting type thing

Something to remember is not about keeping the lowest weight on the scale of the leanest look that you had maintenance is a range actually progress not stagnation

Getting to where you want to be takes a lot more sacrifice a lot more effort a lot more awareness and it is a lot more work but once you finish that phase maintenance is much easier and this is why that lost me to happen in phases EXPECTATIONS- TIMELINES AND DEADLINES ARE WARPED

IT ISNT WHAT YOU DO, ITS HOW YOU LIVE - LONG TERM IDENTITY SHIFT - LIVE LIKE A FIT PERSON

2. was more about how to train for effective muscle growth and I guess a little bit more on the whole going to do bulk and cut Cycles for women and see it more as a pursuit because it's more genpop people and what that takes any importance of muscle because of that

Touch on the fats are overrated bc like PJ also goes on about with less fats

a lot of people don't understand how important it is but instead play it down is something that's dangerous or just don't understand it yet birth control is so easily prescripted and if you want to touch a little bit on birth control you can do that as well

3. BC and HRT with women just your speel on it because HRT is so demonized and hormone health in general bc its similar to males with some aspects.

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