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 misunderstood—and most important—strategies in sustainable body transformation: the strategic diet break. This isn’t about quitting. It’s about learning to pull back so you can move forward with more strength, clarity, and long-term success.

What you’ll learn:

• The real reason you’re not losing fat (hint: it’s not lack of effort)

• What a diet break actually is—and how to do it right

• Why your metabolism hasn’t “broken”—but 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 want—without running yourself into the ground—this one’s 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

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

what if i told you that macros, steps, and even protein aren’t the things keeping you stuck?

this episode is a reality check for anyone doing "everything right" and still not seeing the results they want.

we’re talking about the big lie that’s sold to women in fitness: that if you just eat clean and train hard, you’ll get the body you want. but here’s the truth: it’s not about training harder — it’s 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.

we’ll 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

you’ll leave this episode with a renewed sense of clarity and direction, especially if you're someone who keeps asking "why don’t i look like i lift?"

this isn’t just another pep talk. it’s the perspective shift you didn’t know you needed.

listen in — and let’s reroute your progress back onto the path that actually leads somewhere.