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

Latest Episodes:

#199/ Richie Kirwan - Are you putting yourself at risk of MORE fat gain? A sluggish metabolism & hormones? Mar 25, 2022

Show notes

How lack of activity and muscle mass can actually make us fatter and more disposed to fat gain

Why muscle mass is so important

What being undermuscled does

The paramount importance of protein (i always say 2.2g/kg minimum protein - (target audience are wanting better body comp and usually high stress & exercise

Muscles role in insulin sensitivity - what is insulin sensitivity and why is this important for body goals (physique goals)

And role in appetite as well

Why protein can be even more important for us as we age, and even more so, women

How all of this impacts FASTER aging and slower metabolisms

Muscle strength and size reduces as you age & Increase dying risk

We lose type 2 muscle fibres mostly -

Strength train for this

Anabolic resistance – need to have more protein per serve as well

High quality protein

Importance of looking after your hormones as well because estrogen

Hot flashes – and menopause changes

Estrogen and CVD risk reduction

The best test boosters = healthy lifestyle factors

Eating well

Don’t continuously diet

Zinc, magnesium, vit D,

Gamify it – log weights, encourage progression

Start with where you are at

Its what you do outside of the gym as well

CREATINE!

Sarcopenia, the loss of muscle quality & function- what it is and who should be concerned

Facts around the loss of muscle- it can start in your 30s in women & 40s in men!

The increased disk of certain disease; Type 2 diabetes, depression, heart disease, osteoporosis and fragility that accompanies age related muscle loss

What you can do to protect your muscles to retain their strength and function

Menopause - how protein and training for strength and type 2 muscle fibres is MORE important

The importance of food environment

Food advertising and the abundance of food around us, how to make food enjoyable and tasty so that we can eat more health foods & foods that benefit our health and fitness as well as our body composition in a way that isn't overwhelming and daunting and how we don't need to recreate the wheel every single time we cook

How to make it easier to eat high protein and create simple as fuck meals high protein low in fat but high in taste to get more bang for protein buck

@be_more_nutrition

@transformxruby

#198 - TAKE BACK YOUR POWER: We all have red, orange and green zones in a day. Work to your strengths Mar 23, 2022

Show notes

Know your self. Learn yourself. Be patient with yourself

#197. Be proactive, NOT reactive - learning how to avoid the damage | w/ Kenny & Sarah Lipton Mar 18, 2022

Show notes

You should probably stop doing the same things if something isn’t working

Not dieting forever – caloric deficits aren’t the sole answer

Health status impacts results

Training

Muscle

Carbs

The things that go into eating less and moving more theres a lot more

“toned” isn’t about a deficit

You don’t have to eat such little calories to see results

It’s a scary time when you have to unlearn everything you learned and redoing it all

Living with a rooster

Friends

Who are they

Well first of all – how do you know how do you know that its true – (high reps low weight)

Don’t wait for the moment when undo the damage – be proactive

Be proactive, NOT reactive - let’s avoid the damage

You don't know what actions you are taking today are going

@transformxruby

@kenny.lipton

@sarahsl.fit

#196 - What you do OUTSIDE of the gym CAN BOOST or HINDER results. The POWER of MUSCLE & walking/Dean Guedo Mar 11, 2022

Show notes

people actually need to focus more on building muscle and less on losing weight - because the scale is pretty poor and showing long term health improvements

Training the RIGHT way and not just ot get weight from point A to point B is SO SO important and also why focusing on building muscle is actually so important before we go into more of the lifestyle habits that really make the BIGGEST difference to living a leaner & healthier lifestyle that IS maintainable.

___

& body composition changes which is ideally what they are really after - as well as the confidence, life, energy, and all round feeling badass that comes with it

Step one for any fat loss phase is to mentally and physically be in the right place to do it - step 2 is to actually do it and do it the right way that wont have you gain it all back.

Some people CAN go aggressive if step one is taken care of… but the thing is… the biggest problem with low calorie diets is that nobody can really stick to it… definitely not for long enough and many people develop the worst relationship with food along the way. the cost of it like hunger, cravings, less life, less social life, poor sleep more hunger, more sacrifices…

Yet its like they only care about results yesterday despite all that.

And thats why i really wanted to talk about the muscle side first because you can get smaller and smaller and run your engine yes - but building the engine to build that dream physique is paramount

However to maintain this and live a higher quality life - its important to realise that actually exercising and doing more demands your body to create more energy - and that actually allows you to have more energy.

_________

Eating less to do the same thing

OR move more and allow for more food to boost your energy and work a positive loop ??

Fail more often if you just go after less food more cardio more exercise

Environment is the thing it is all about --

Environmental problem

3500cals = 1lb isn't as simple as that - we are DYNAMIC

Get stronger – more muscle

Work out what your bottle neck is –

QUOTE OF THE DAY

They don't make the 5 foot 1 version of fast food restaurant menus!

Its just a meal out - it can be 1200 calories and take up 75 % allowance.

DEAN @walk.more.king

RUBY @transformxruby

#195: Stop digging a bigger grave with a bigger price to pay b'cos of your dieting approach/ Marci Nevin Mar 04, 2022

Show notes

How much stuff are you missing out on by focusing on the outcome

NO reverse diet is the same thing

“reverse diet” is semantics playing with “maintenance”

The game changes for some people who have yoyo dieted, especially as a woman, especially if you aren’t 25-30 years old anymore

You can crash diet once in your life and things will never be the same again

Stop digging a bigger grave with a bigger price to pay with your dieting approach.

We do the best we can with what we know in the moment so we have to forgive ourselves to be able to breakfree

tides are turning

Don’t compare yourself to someone whos been able to do it for longer than you

Who has been through the waves.

Everyone looks for the out claus from the get go

Its not looking for cheat meals anymore

But it’s a mental out

Track = awareness

---- I can

Passion

Hobby

Social connection

Relationships

Theres so much I need to do

All these expectations

Mums putting pressure on themselves to be everything for everyone

#194 - Stop the all or nothing. FAIL & FAIL FAST Feb 27, 2022

Show notes

If you cant do a full workout, just do 30 minutes. If you are put into a situation where you can't track your macros or you are eating out, just give it your best guess and add "tax" aka add a bit extra for buffer room If you are going on holidays etc - weekends away - track habits, keep non negotiables, get your steps, fall back to the BIG ROCKS of the 20% that makes 80% of the difference and realise you are supposed to be living life in the mix too... but there's a difference between living life every weekend and living life on special occasions - one can still get you results, the other is what is keeping you stuck

#193 - Are your goals an on or off switch?| What they DON'T tell you |Habits, failure, trigger foods| Intuitive eating? Motivation? w/ Allan Bacon. pt 1 Feb 25, 2022

Show notes

You do and then its done mindset

But if you want to improve yourself, you need to keep the switch on

You need to make changes that become part of you

Success is a series of pushes!!!! And it comes with moments of floating and struggles - this is why those with a support network are seen to succeed the most

What do you feel is the biggest barrier to making these changes?

It’s a core change and you need to foster a way of doing it that keeps it sustainable

But people want to just go to extremes and lose the weigh fast when there are still habits that are apparent that are sabbateurs to progress

you cant just eat a donut. Know when you cant do that

Life is unpredictable

The extremes - the focusing so much on losing weight quickly mindset - it makes us think theres only one way of doing things and if its not good enough, the switch goes off

Motivation – take action to make it easier to then keep the ball rolling vs making it so hard that once the flame runs out, theres no fuel left for the fire.

How will this benefit your life

Why focusing on building strength, eating enough and building muscle can get you results a whole lot faster than always trying to lose weight

80 20 doesnt mean eat like an ass hole 20% of the time. It means you can be felxibile with foods you like throughout a week

Motivation is great when you have it.

But it isn’t what will get you through the hard times.

Committing to your goals is essential. During those times motivation is low, and this will happen many times, commitment is the difference between staying the course and falling off.

Why are you doing this? What do you hope to accomplish? How does this improve your life? Ask yourself these questions to really understand what it means to you.

When life gets so crazy you fall back to those systems and habits

Its an up and down thing

IF_________ then ____________

Awareness and ownership

PROCRASTINATION --------be realistic as well about your %

INTUITIVE EATING –

Empowerment not restriction

This is the fastest way – not the end goal – the true transformation

@allanbaconfitness

@transformxruby

The Doc has a funny AF info and meme group down below.

www.facebook.com/groups/mauiathletics

#192 - the ULTIMATE guide - FEMALE TRANSFORMATIONS made simple; dieting, training, muscle, menstrual cycle, hormones/ Aaron Scafi Feb 18, 2022

Show notes

reference: https://www.instagram.com/p/CaRa4_tF7hH/

Female body composition – we aren’t small men

Should we train differently?

Why hypertrophy is so important

Aaron trains a lot of strength athletes –

They train heavy

They are moving big big weights

You cant look like anyone else.

Stop looking at biomarkers in isolation

How can mentally dieting even with binge restrict cycles lead to the same maladaptations that have people

Lag-effect

9:22

Be willing to be hungry

Trusting the process

Energy taxing to put on muscle

More muscular version

Muscle has weight! It needs feeding and recovery

Diet fatigue isn’t just physical its mental

Should we approach nutrition differently? Because we are a lot more sensitive to changes during fat loss

Important of liver and gut health & how you don’t need pills and potions but its in your nutrition & lifestyle habits , until those are in check – save your money

TRAINING FOR THIS – least mode

Hormones – PMS – PCOS

Training shouldn’t be different – I say this so often – if you have cramps, don’t train, otherwise you don’t need to treat yourself like a princess because you do hard shit all the time in your life – women are fucking amazing.

Magnesium

Protein

Omega 3

Lots of veggies

HBC & coming off it

Pain around menstrual cycle – very psychological

____

@elitestrengthcoach

@transformxruby

#191: mini episode on how to make it easier to adhere to your nutrition and plan. Feb 14, 2022

Show notes

Just some basics you already know but may not be prioritizing

#190 - Constant dieting attempts having you look the same or WORSE every time? the 1 thing to finally see amazing results / Won Dolegowski Feb 11, 2022

Show notes

Guilt and punishment cardio

Progressive overload and proper macros

Gut and hormonal issues

Maintenance - living - theres more to life - rest and sleep is actually more important

You got to eat to grow

After going into a diet right after another, she realised her body hadnt changed at all

You need to eat enough for enough time

And train for it

And stop changing your sessions and have a plan

The longer you spend time dieting

Its going to take time