Episodit
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the effort trap no one talks about
youâre showing up. tracking. trying harder than ever.
but your body? not responding.
and that kills your motivation faster than anything.what happens when youâre doing all the things⌠and your body still isnâtchanging?
you donât just lose motivation.
you lose trust. in your process. in your body. in yourself.this episode is for the woman whoâs stuck in the effort trapâwhereyouâre doing âeverything rightâ but not seeing the payoff.
youâll hear why itâs not about working harder⌠itâs about setting your body upto actually respond.đĄ mini win 1: learn the signs youâre in a false deficit (and why youârenot lazy, just exhausted).
đĄ mini win 2: walk away knowing how to rebuild belief by shifting frommicromanaging to training with intention.because real results donât come from being stricterâthey come from theright setup.
if youâve ever thought:
âiâve got nothing left to cutâ
âmaybe iâm just not meant to have that bodyâ
âwhy do i always burn out or backslide...âthis is for you.
i also share how control masquerades as commitment, why maintenanceisnât a luxury, and how to finally stop second guessing every bite, scaleshift, or training session.
if you're ready to stop grinding and actually get tractionâlisten in.
â if this hit home, share it with a friend whoâs stuck in the samecycle.
â want to come on the pod and talk through your story or struggles? dm me orfill out the question box below. iâd love to have you on.find me @transformxruby on instagram
ask podcast questions:
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apply for a free consult:
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direct link to dm me on ig:
https://ig.me/m/transformxruby -
most women think they need to eat less and do more to get lean.
but what if the thing you're chasing â that lean, strong, defined look â actually requires more food, heavier lifting, and a different version of progress tracking than what you've been taught?
in this episode, i sit down with brandon smith to unpack the difference between what women think they need to do vs. what actually gets them results they can see and feel.
we break down:
⢠why the scale going up can be a sign youâre on the right track
⢠what âtoningâ actually looks like with food and training + what it really takes to build shape beyond the initial couple months
⢠how your training might be keeping you in maintenance (not transformation)
⢠why building muscle often feels like fat gain â and how to handle it (+ what to focus on so you make sure its muscle)
⢠the emotional wins youâre overlooking that signal real change
6 HUGE tracks for you to get started on:
how to rewire the way you define progress (so you stop sabotaging it)
what to track instead of obsessing over your weight
how to know if youâre actually progressing (or just maintaining)
what emotional growth looks like, and why itâs just as important as physical
why progress isnât always scale-basedâbut it is always effort-based
the real difference between looking strong⌠and being strong
this is for every woman whoâs done the deficit, followed the plan, and still felt like her body didnât match her effort.
and if thatâs you? youâre not broken. youâve just been trained to look in the wrong places.
want to come on and share your own story or struggles?iâd love to hear it.
find me @transformxruby on instagram
ask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link
apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link
direct link to DM me on IG: https://ig.me/m/transformxrubyBRANDON: https://tfgu.net/
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Puuttuva jakso?
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feel like youâve tried every macro calculator, but still donât know what you should actually be eating?
what if youâve been asking the wrong question this whole time?
because if you think the solution is just finding the right macro ratio or calorie target,
iâm going to show you why thatâs actually whatâs keeping you stuck.
in this episode, weâre not just talking about macros â weâre dismantling the entire way youâve been taught to think about them. if youâve ever googled âhow many calories should i eat?â or felt stuck between obsessively tracking and totally winging it, this episode is your permission slip to stop blaming your body and start asking better questions.
weâre going deep into:
⢠why 1400â1600 cals isnât âmaintenanceâ â itâs survival
⢠the reason macro calculators keep failing you
⢠how to build habits in maintenance (not deficits)
⢠the missing piece between numbers and results: trust
takeaway #1: if your digestion is wrecked, your energyâs tanked, or your sleep sucks â your macros wonât work.
takeaway #2: stop optimizing before youâre even consistent. standardize first. then build.
this isnât just about macros. this is about reclaiming your progress. so if youâre stuck in food fear, low energy, or chronic second-guessing â this oneâs for you.
if youâve tracked for years, still feel lost, and are ready to do it differently â this episode is here to explain it all to you. ground up. and why it matters to put the time in to getting it right.
want to come on the podcast to share your story or struggles? message me on instagram or fill out the link below.
find me @transformxruby on instagramask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_linkapply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to dm me on ig: https://ig.me/m/transformxruby
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ever feel like youâre doing everything rightâtraining consistently, eating clean, tracking your food⌠but still not seeing the body you want?
this oneâs for the woman who feels like sheâs spinning her wheels. Like your body was changing⌠but now its just staying the sameâŚ
burn, bloat, and confusion: the real cost of false progress
what i wish i knew before training 6x a week for 2 years is packed into this episode
this episode dives into the real reasons women get stuck in false progressâeven when theyâre consistent. iâll walk you through why âjust lift and eat enough proteinâ isnât enough if your effort, fueling, and recovery donât match your goals.
youâll learn:
⢠why grazing and âclean eatingâ arenât helping your body change
⢠what to shift when your training isnât building anything
⢠how to finally get results without doing more or cutting harder
â weâll talk about what effort actually looks like
â why muscle is the missing piece in your fat loss puzzle
â and how to rewire your progress markers for good
2 mini takeaways:
⢠eating more isnât the problemâitâs the solution if you know how to use it
⢠progress isnât always visible right away, but itâs happening when you train with purpose
2 mini wins:
⢠figure out if your training is actually stimulating growth or just burning energy
⢠understand how to fuel for real physique changeânot just fat loss
if this sounds like your story, letâs talk. iâd love to have you on the pod.
Find mack @mackfitness305
& our first episode https://open.spotify.com/episode/4YzJADIP9UkttRg5heog7U
find me @transformxruby on instagram
ask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link
apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link
direct link to DM me on IG: https://ig.me/m/transformxruby
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why your calorie deficit isn't working and how to break free from the endless dieting cycle
this is why tiny deficits and weekend âcheat daysâ arenât harmless, why your body isnât responding the way it should, and what actually needs to happen before you ever start dieting. we cover how to prime your body, fuel your metabolism, build a maintenance lifestyle, and create real results that donât disappear the second life gets busy. if youâve been spinning your wheels, scared of food, or stuck between tracking obsessively and throwing in the towelâthis one will change the game.
this isnât another âhow to lose weightâ episode.
this is the real reason youâre stuck in diet jail
and the exact path out. the truth about âeffectiveâ deficits
youâre not failing. youâre just skipping the one phase that actually makes fat loss work.
this isnât another âcut calories and hope for the bestâ episode. this is about the part no one talks aboutâthe pre-diet phase. the part where your body actually gets the chance to respond to what youâre doing. where fat loss finally becomes possible.
weâre walking through the real reason you feel like youâre doing everything ârightâ but getting nowhereâand what needs to happen before you ever cut calories again.
inside, we break down:
why fat loss doesnât start with the dietâit starts with your environment
why âeating cleanâ and eating enough are not the same
how trying to live in a deficit is keeping you stuck in chaos
the reason you feel like a failure when youâre actually just exhausted\
how to get out of survival mode and into a body that works with you
youâll leave this episode knowing exactly why youâve been spinning your wheelsâand how to shift into a fat loss phase that actually works (without it taking over your whole life).
đ fat loss isnât supposed to be your full-time job. itâs supposed to end. and this is how you make sure it does.
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The real reason you keep finding yourself in a loop or just trying harder
you donât need another diet â you need a new way to see yourself.
in this raw and real episode with executive coach jayme shiarla, we unpack the actual reasons you keep sabotaging progress⌠even when you know what to do.
every woman whoâs dieted for years knows this feeling: you want to change, but you keep circling the same stuckness. if youâve ever felt like you know what to do but canât seem to do itâthis oneâs for you.
đ§ 2 mini wins youâll leave with:
-how to build awareness without judgment (yes, even mid-binge)
-the mindset reframe that turns rest into progress, not punishment
your âstuckâ is a nervous system strategy youve learnt through repetition and your upbringing
Its now become a habit
Like any habit⌠it just needs some nudging toward one that SERVES vs sabotages. ready to change the story?
đ letâs go deeper:
comment your biggest takeaway.
share this with a friend who needs it.
or come chat about your own story â i want your voice in this.
Jayme Shiarla is an Executive Wellness Coach, speaker, author, and workshop facilitator who empowers high-achieving professionals to find fulfillment beyond their titles and to finally feel aligned in their personal and professional lives. Through her 1:1 coaching programs, Jayme helps her clients break free from autopilot living and reclaim joy, peace, and purpose. Sheâs also the host of the Make Time For Your Mind With Coach Jayme podcast, where she shares practical tools and powerful conversations that challenge listeners to grow mentally, emotionally, and spiritually.
Off the stage and outside the coaching room, Jayme is a lover of Christ, CrossFit, and coffee. She finds joy in serving through her church, losing herself in a good book, and showing up as the ultimate hype-woman for those around her. Her energy is contagious, her heart is big, and her mission is clear: to help others rise by living with intention and truth.
Www.coachjayme.com
Www.instagram.com/jaymethecoach
Www.linkedin.com/in/jaymethecoach
https://open.spotify.com/show/4xaWKbOKdpCdeDvocYuIl7?si=0c345dbf1f544261
https://www.amazon.com.au/Beyond-Words-Quotes-Inspire-Action/dp/B0F6M3ZCP2
https://open.spotify.com/episode/4Q2f6PwZYHcg1meQqeXxBF?si=th2Zns5nRNWzEOMnzEQgDw
https://open.spotify.com/episode/3JdRwOQ7xDKDLvoKrCyofG?si=-xLc1nGKRAKnzR3jKEZR6g
https://open.spotify.com/episode/7GkZEsla8umNVJ91dLPijJ?si=d2bd403ec3aa49c1&nd=1&dlsi=1cb3bdfb9b704fbd
find me @transformxruby on instagramask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_linkapply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to dm me on ig: https://ig.me/m/transformxruby -
think itâs just cortisol causing belly fat after 35? hereâs the real reason your bodyâs not responding
and what to fix if fat loss keeps stalling.
youâve been told itâs your hormones. that itâs cortisolâs fault.
but what if the real reason belly fat is sticking around after 35 isnât your hormonesâitâs your recovery?
in this episode, we break down whatâs actually happening with cortisol, fat storage, and why the things that used to work just⌠donât anymore.
we cover:
⢠why cortisol isnât the villain (and what is)
⢠how your stress response is sabotaging your progress
⢠why fasted training, low carb, and HIIT might be keeping you puffy
⢠how your 40s body responds to under-recovery
⢠what to focus on instead: muscle, meals, and metabolism
⢠the shift every woman needs to make if she wants real, lasting change
this episode is your no-bs guide to understanding why your belly feels softer, your cravings are louder, and your results are slowerâeven when youâre doing âeverything right.â
because the answer isnât harder. itâs smarter.
đŻ if your body feels inflamed, stuck, or like itâs fighting you every step of the way, this oneâs for you.
đ§ share it with the women in your life whoâve been blaming themselvesâor their ageâwithout seeing whatâs really going on underneath.
message me on instagram @transformxruby with your biggest takeaway or questionâiâd love to hear from you.
#womenshealth #cortisol #bellyfat #perimenopause #metabolismafter40 #musclebuilding #recoverymatters #strengthtrainingforwomen #fatlossafter35 #fueloverfear
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most women are stuck in a cycle of overtraining and under-eatingâand still not seeing results.
this episode breaks down the truth about why thatâs happening.
in this episode, we go straight into the real reason most women are stuck spinning their wheels. if youâve been training 5â7 days a week, living on 1600 calories, and still not seeing resultsâyouâre not alone. and no, itâs not your hormones. itâs the hole youâve dieted yourself into.
bettyâs story is one we see far too often: starting with good intentions, chasing calorie burn, training nonstop, obsessing over the scaleâand ending up exhausted, bloated, bingeing on the weekends, and blaming her body. she thought she was doing everything right. until she realized nothing was working.
this isnât a weight loss episode. itâs a wake-up call.
youâll learn:
why training more and eating less is not the path to getting lean
the hidden signs that youâre under-recovering and over-stressing your system
how maintenance (not deficit) changed her body more than any diet ever did
the mental trap of chasing control and punishing yourself with food and training
what âdoing everything rightâ really meansâand how to spot when youâre not
this episode will challenge everything youâve been taught about fat loss, metabolism, and what it takes to build a strong, defined body. itâll call out the glamorization of grind culture, the fear of food, and the myth that your worth is tied to shrinking yourself.
if youâre ready to stop burning yourself into the groundâand start building a body (and life) that actually feels goodâthis is your episode.
share this episode with a friend who needs to hear it. follow me on instagram and shoot me a message if this resonated
#womensfitness #fatlosswithoutburnout #musclebuildingforwomen #overtrainingrecovery #undereatingtruth #maintenancephase #strongwomen #dietrecovery
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youre actually doing the hard yards. youre not always dieting. youre training hard... yet youâre not seeing the shape, definition, or energy you know you should be seeing by now.
and the worst part? you start questioning yourself. wondering if somethingâs broken. if this is just what happens as you get older.
let me be clear.... this isnât just about age either. this is going to be a strategy that can appply to everyone and anyone with an explanation on what matters most...
this is about fuel. not just for training. not just for muscle. but for all the in between.
and most womenâespecially in their 40s and 50sâare drastically underfueling the exact systems theyâre trying to optimize.
in this episode, we go deep into the misunderstood role of carbs. not just for performance, but for recovery, hormone support, better sleep, better moods, and the ability to actually look like you train.
i walk you through:
⢠why âeating moreâ didnât work last timeâand how to fix it
⢠the difference between gaining fat and holding water (and why that puffy feeling is often a good thing)
⢠what carbs are really doing inside your body (hint: itâs not just about gym fuel)
⢠the emotional resistance to carbs after 40âand why it makes sense
⢠how to stop fueling like youâre dieting and start eating like you train with intent
⢠why 200g of carbs isnât extremeâitâs the baseline for most active women
weâll also talk about how things do shift as you ageâbut not in the way youâve been told. you donât need to slow down. you need to support your body better. carbs arenât the reason you feel bloated, fluffy, or frustrated. theyâre the key to changing that.
if youâve ever said, âi canât eat like i used to,â this oneâs for you. because maybe the problem isnât that youâre eating moreâitâs that youâre still underfueling in all the wrong ways.
and the biggest gains come from the moments we stop repeating old tactics that never worked for the body we have now.
this isnât about a bulk. itâs about building something stronger.
because the women i work with donât want to be smaller. they want to be solid. powerful. defined.
and that starts with your food actually doing something for you.
đ§ want my guide on how to eat to actually perform? DM me on instagram @transformxruby and iâll send it over.
youâre not alone. and thereâs nothing wrong with your body.
you just need a new planâone that finally matches your effort.
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think your scan results are telling the truth? theyâre not.
in this episode of 100% real with ruby, we expose the inaccuracies in body fat testingâfrom DEXA to InBody to those dodgy bathroom scales. these tools promise precision but deliver confusion, making you question progress thatâs actually real.
youâll learn:
⢠why your "lean mass" isn't just muscle
⢠how carbs, hydration, and timing screw with results
⢠why gym challenges use misleading data to sell success
⢠what actually matters if you want to change your physique and feel better in your body
youâll walk away knowing exactly why these metrics lieâand how to measure progress in a way that empowers, not derails you.
stop letting skewed data run the show. your body is smarter than the tech trying to track it.
follow ruby on instagram @transformxruby
free resources + coaching: DM me on Instagram or transformxruby.com
hashtags: #bodyfatlies #ditchthescale #fitnessmindset #performanceoverperfection #buildnotshrink
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Eating less but not seeing results? Learn why your body isnât responding and what it actually takes to get leaner, stronger, and finally feel in control again.
If youâve ever thought, âIâm barely eating... so why isnât anything changing?ââthis episode is for you.
Because the truth is, eating less doesnât always lead to weight loss. In fact, for many women in their 30s, 40s, and 50s, itâs the very thing keeping you stuck.
Today, weâre diving into what you were never taught about metabolism, suppressed maintenance, and why 1500 calories isnât your magic numberâitâs your red flag. I break down the real reason your body isnât responding, even though your calories are already low and youâre training 4â5x per week.
Weâll talk about:
⢠The difference between unintentional vs. strategic maintenance
⢠Why you feel like youâre in a deficit⌠but your body doesnât agree
⢠How weekend habits, stress, under-fueling, and training mismatches keep you plateaued
⢠What your body actually needs to build shape, definition, and finally respond again
⢠Why reverse dieting isnât the âfixââand what works better
⢠The mindset shift that helps you stop fearing food and start seeing resultsIf youâre training hard, eating clean, and wondering why the hell nothingâs changingâthis is the missing link. Youâre not broken. Youâre just not being told the full story.
đŻ Listen now if you want to finally get out of the calorie trap and build a body that actually feels good to live in.
đ DM me "MAINTENANCE" on Instagram @transformxruby if you're ready to fix whatâs keeping you stuck.
ready to learn the truth about suppressed maintenance, metabolic adaptation, and why your fat loss plateau is NOT about your body being f*kd. its not/ If youâve been tracking, training, and under-eating without results, this is the episode you need. lemme show you the smarter, more strategic way to build muscle, support your metabolism, and finally see changeâwithout slashing more calories.
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she did it all âright.â
ran herself into the ground.
trained 7 days a week.
powerlifted. ate low carb. cut calories.
but nothing really changed.
her strength stalled. her back hurt.
and she was exhausted by 3pm most days.
she blamed age.
until she stopped.and started eating carbs.
and sheâll tell you straight:
â overtraining didnât build muscle
â low carb didnât make her lean
â all-or-nothing made her miserable
for years, she did everything ârightâ
until nothing worked.
until her body said: âiâm done.â
until she finally tried the thing that scared her mostâeating more.
and thatâs when it clicked.
we didnât just give her more food.
we gave her structure. purpose.
a plan she could actually recover from.
and a body that could finally respond.
now she trains less and lifts more.
she eats carbs. she has energy.
sheâs stronger, leaner, and more empowered than ever.
and most importantly?
sheâs free.
â if youâre done doing everything but still getting nowhere...
you know where to find me.
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its not a real plateau!!
and heres how you can break it....
the real dieting dilemma is this; where by and Tom go all in on one of the most misunderstood topics in the fitness world: maintenance calories. Spoiler? If youâve been stuck at 1500 calories for months and still feel flat, tired, or like your body is holding onto everything⌠that is not your maintenanceâthatâs your body surviving.
We break down the difference between true maintenance and the plateau trap, why youâre not âdoing something wrongâ by eating more, and how metabolic suppression sneaks in when you stay in diet mode too long. Youâll learn what foundational habits actually look like, how to fuel like someone who trains, and why your fear of eating more is keeping you stuck.
We also cover:
⢠The illusion of maintenance vs. real fuel needs
⢠Why most women confuse survival with success
⢠How training effort must match intake
⢠What to do when fat loss stops working
⢠Why maintenance is a strategy, not a break
Whether youâve been spinning your wheels for months, terrified to eat more, or just confused about why âdoing everything rightâ still isnât workingâthis episode will call you out and call you forward.
Because real progress doesnât come from tracking lessâit comes from training better, fueling more, and finally choosing a phase that works.
instagram.com/transformxrubytransformxruby.com100% Real with Ruby Podcast
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in this episode, ruby joins nikias to dismantle one of the biggest paradoxes in fitness: how your constant pursuit of fat loss might be the very thing keeping you stuck. if youâve ever felt like youâre trying your hardestâbut the scale wonât budge, your body wonât change, and youâre exhausted from tracking and starting overâthis conversation is for you.
we dig deep into the psychological traps behind chronic dieting, accidental maintenance, body image identity, and the fear of gaining fat. youâll learn why eating more doesnât always lead to weight gain, why most women aren't building the body they want (even in a deficit), and how to finally create a system that actually works long termâwithout extremes.
expect tough love, real-life analogies, and a perspective shift that could change the way you train, eat, and think about progress forever. if youâve been feeling stuck despite doing everything ârightââthis episode will help you understand why, and what to do next.
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want long term results? this is what noone tells you about finding your "why"
wanting goals and knowing how great is is for you isnt enough to get you consistently doing the thing
If you know what to do but still canât stick to it... this episode is for you.
You keep saying you want it. You keep starting over. And youâre tired of feeling like youâre the problem.
In this episode, I talk with Dal about what really holds women backâeven when we want it so badly. We dive into why motivation isnât enough, why you keep sabotaging even though you know better, and why trying harder just leads to more burnout.
This isnât about finding a better plan. Itâs about looking at whatâs underneath the patterns that keep pulling you off track.
In this brutally honest and refreshingly human episode, Ruby sits down with Dal to unpack the real reasons women stay stuckâeven when theyâre motivated, even when they "know better," and even when theyâve done all the right things before.
Dal shares how she lost over 100 pounds without starving, without shame, and without burning herself into the ground. She reveals the identity shifts, scheduled maintenance phases, emotional unraveling, and deep mindset work that led her to long-term success.
If youâve ever felt broken for not being able to "just stick to it," this episode will leave you seen, grounded, and ready to focus on the real work that actually creates change.
What we cover:
Why 1500 calories isnât your maintenance
Why cycle syncing & fasting advice often hurts women
How the nervous system makes or breaks consistency
Why "finding your why" doesn't help if you're still dysregulated
Emotional eating, overtraining, self-trust & what actually works
This episode blends education, empowerment, and emotional truthâwithout fluff or performance.
Keywords: female fat loss, emotional eating, muscle gain for women, nervous system and fat loss, self-sabotage, cycle syncing myths, carbs and training, consistency struggles, diet culture recovery, maintenance mindset, weight loss plateau, women's strength training
CTA: Share this with the women in your life who keep starting over. And if this hit home? Take a walk and really sit with it.
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You thought you were ready to diet. You felt strong, focused, and "mentally there." But somehow, despite your best intentions, you're stuck. Youâre tired, nibbling more, lifting less, and your body? Not responding like it used to.
In this raw, real episode, Ruby breaks down one of the most frustrating places to be as a high-performing woman in a fat loss phase: when your body slips into a suppressed maintenance, and you donât even see it happening. Itâs not a lack of disciplineâitâs that you're unknowingly dieting in limbo.
We tackle the real reasons behind metabolic stalls, carb fear, recovery gaps, and why obsessively "tightening up" after results start to slow actually leads to burnout, not breakthroughs.
This is a must-listen if youâre:
Afraid of increasing calories after seeing progress
Confused by your cravings and constant fatigue
Feeling like youâre stuck in a loop of trying harder but getting nowhere
Scared to let go of dieting even when you know it's time to
Youâll leave this episode with permission to pause, pivot, and rebuild trust in your body againâwith clear, grounded steps on how to get out of that unintentional maintenance trap.
Because dieting isnât the goalâbeing fueled, strong, and thriving is.
If this hits, share it with the woman still white-knuckling her plan. Take a moment to reflect, breathe, and ask: is this still serving me?
Follow us on Instagram: @transformxruby @100realwithrubypodcast
topics: female fat loss, sustainable fat loss, carb myths, women over 40, fat loss over 40, muscle gain for women, recovery and fat loss, cycle syncing, fat loss for performance
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do you keep telling yourself "i'll build muscle after this next fat loss phase"... but that phase never really ends?
: you can't out-diet poor training. and you can't shortcut the time it takes to actually build muscle.
⢠what if your "maintenance" calories are actually holding you back?
⢠why obsessing over the scale is stopping your physique progress
⢠how to break free from the bulk-cut-bulk-cut loop for good
this is the episode that will change how you see training, fueling, and results.refocus on your training intensityâare you truly pushing close enough to failure?
fuel like you mean itâundereating doesnât build muscle (and yes, carbs are your friend).
commit to a building phase that lasts longer than you think you need (12 months minimum).
stop measuring your worth by the scaleâtrack your strength gains instead.
like this convo? share it with a friend who needs the tough love.
i want to hear from youâwant to come on the podcast and talk about your journey? message me.
find me @transformxruby on instagram
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Building muscle requires a training stimulus, not just diet.Many women make the mistake of not eating enough to build muscle.
Focus on performance metrics rather than just scale weight.
Training close to failure is essential for muscle growth.
Nutrition plays a critical role in optimizing training performance.
Body composition is key to understanding fat loss and muscle gain.
Mindset affects how individuals approach training and nutrition.
Optimizing metabolism can enhance fat loss phases.
Finding joy in training can lead to better long-term results.
The scale should not be the only measure of progress. Your body needs fat to function properly.
Training properly can lead to muscle growth.
Nutrition must align with training for effective results.
Quality food choices are crucial for muscle building.
Managing stress is essential for muscle retention.
Building muscle takes time and patience.
You can maintain muscle without being in a surplus.
Cardio can aid recovery and overall health.
Tracking nutrition can help create awareness.
Stress management is key to achieving body composition goals."You can't diet on muscle."
"It's glorified yo-yo dieting."
"You actually never give it time."
"Women need to train differently than men."
"We want fat loss, not weight loss."
"Muscle growth is a slow process."
"You're not made out of wood."
"You can start to build muscle."
"Nutrition needs to match training."
"Training is super important."
"Building muscle is a slow process."
"You can't be in a deficit forever."
"Eat enough for long enough to see changes."
"Stress on the body is a huge factor."
00:00
Introduction to Muscle Building and Nutrition
02:51
Common Mistakes in Muscle Building for Women
06:07
Training Techniques for Effective Muscle Growth
08:50
The Importance of Nutrition in Muscle Building
12:06
Understanding Body Composition and Fat Loss
14:58
The Role of Mindset in Training and Nutrition
17:48
Optimizing Metabolism for Better Results
21:03
Finding Joy in the Process of Building Muscle
23:49
The Relationship with the Scale and Body Image
27:06
Conclusion and Key Takeaways
36:06
Understanding Body Composition and Nutrition
39:21
The Importance of Inputs in Muscle Building
43:09
Training Techniques for Effective Muscle Growth
49:42
Balancing Cardio and Strength Training
01:00:19
Nutrition Strategies for Optimal Performance
01:05:24
The Role of Stress in Body Composition
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Why Eating More Might Be the Missing Piece in Your Fat Loss JourneyAre you stuck in a fat loss phase but secretly burning out? Are you scared that taking a break means failure, laziness, or losing progress?
In this episode of 100% Real with Ruby, we tackle one of the most misunderstoodâand most importantâstrategies in sustainable body transformation: the strategic diet break. This isnât about quitting. Itâs about learning to pull back so you can move forward with more strength, clarity, and long-term success.
What youâll learn:
The real reason youâre not losing fat (hint: itâs not lack of effort)
What a diet break actually isâand how to do it right
Why your metabolism hasnât âbrokenââbut your strategy might be
The research behind why breaks protect muscle + improve results
How to shift your identity from dieter to strong, fuelled, and in control
Why you might need a break even if you're not "lean enough"
The difference between pushing harder vs. pushing smarter
How diet breaks preserve muscle, improve results, and prevent burnout
The studies that prove breaks work better than constant dieting
Real-world mindset shifts and client stories that prove this works
This episode is for high-achievers, all-or-nothing thinkers, and women stuck in the loop of always trying but never quite getting there. If you want to break free from chronic dieting and finally build the physique you wantâwithout running yourself into the groundâthis oneâs for you.
Topics: diet break, fat loss plateau, weight loss burnout, muscle preservation, metabolic health, training fatigue, female transformation, strategic nutrition, sustainable fat loss, intentional maintenance, high-achiever weight loss, diet fatigue, training recovery
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In this engaging conversation, Ruby Cherie and Sarah Carne delve into the complexities of body transformation, emphasizing the importance of building muscle before focusing on fat loss. They discuss the common obsession with scale weight among women and how it can hinder progress. The conversation highlights the need for a mindset shift towards performance and strength training, rather than merely chasing numbers. They also explore the significance of training intensity, recovery, and the long-term journey of achieving a desired physique. In this conversation, Ruby Cherie discusses the importance of nutrient density, muscle building, and the impact of mindset on health and fitness. She emphasizes the need for personalized coaching and the essential habits for aging gracefully, including the role of alcohol in fitness journeys. The discussion highlights the significance of building muscle for overall health and aesthetics, as well as the mental aspects of dieting and maintaining a healthy lifestyle.
⢠Building your best physique takes time and patience.
⢠Women often need to focus on gaining muscle before losing fat.
⢠The scale can be misleading and detrimental to self-image.
⢠Chasing a specific weight can lead to unhealthy habits.
⢠Performance and strength should be prioritized over aesthetics.
⢠Muscle takes up space, and gaining it can change body composition.
⢠Training intensity is crucial for muscle growth.
⢠Recovery is just as important as training for building muscle.
⢠Body transformation is a long-term journey, not a quick fix.
⢠Mindset shifts are essential for sustainable progress. Nutrient density is crucial for body transformation.
⢠Building muscle can significantly improve skin and overall appearance.
⢠Mindset plays a vital role in dieting and health.
⢠Alcohol consumption can hinder fitness progress.
⢠It's important to focus on habits that support aging gracefully.
⢠Personalized coaching is more effective than group programs.
⢠Consistency in training is key, even with limited time.
⢠Mental audits can help identify unhealthy dieting patterns.
⢠Building muscle should be prioritized as we age.
⢠Healthy habits should be treated as essential as brushing teeth.
Sound Bites
"The body that you want takes way longer to build."
"Most women refuse to be patient."
"The scale is huge for most women."
"You can't just gain 10 pounds and do nonchalant training."
"You need to be in a building phase."
"You need to continue lifting to keep what's there."
"Muscles let go of this thing called myoclines."
"If you build the muscle under there, that's gonna push up."
"It's generational, and kids pick up on things."
"You can't want the outcome without the habits."
"You have to mentally take the reprieve."
"You need to take a mental audit."
"You can't think about it even outside of coaching."
"Step away from fat loss for a while, build your physique."
Chapters
00:00Introduction to Body Transformation Goals
02:54The Importance of Building Muscle First
06:09The Scale Obsession and Its Impact on Women
09:00Chasing Numbers: The Misconception of Weight Loss
11:48Performance Over Aesthetics: Shifting Mindsets
15:04The Reality of Building Muscle and Fat Loss Phases
17:52Training Intensity and Recovery: Key to Muscle Growth
21:11Understanding Body Composition Changes
24:01The Long-Term Journey of Body Transformation
35:18Nutrient Density and Body Transformation
40:21The Role of Muscle in Health and Aesthetics
46:32Mindset and the Dieting Mentality
52:05Essential Habits for Aging Gracefully
01:01:05The Importance of Personalized Coaching
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what if i told you that macros, steps, and even protein arenât the things keeping you stuck?
this episode is a reality check for anyone doing "everything right" and still not seeing the results they want.
weâre talking about the big lie thatâs sold to women in fitness: that if you just eat clean and train hard, youâll get the body you want. but hereâs the truth: itâs not about training harder â itâs about training smarter.
if you feel like you're stuck in a loop of tracking, tweaking, doubting, and overthinking... this conversation is going to hit home.
weâll break down:
why your food focus might actually be a distraction
how training (not nutrition) drives body composition
why your program might be failing you
and how to shift your attention to what actually gets results
youâll leave this episode with a renewed sense of clarity and direction, especially if you're someone who keeps asking "why donât i look like i lift?"
this isnât just another pep talk. itâs the perspective shift you didnât know you needed.
listen in â and letâs reroute your progress back onto the path that actually leads somewhere.
- Näytä enemmän
