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.

If you’ve ever blamed yourself for “not having enough willpower”… this episode is going to change your life. Ruby sits down with behavior change researcher Dr. Gary Mendoza to blow up the outdated narratives that keep women stuck in toxic cycles of over-dieting, under-eating, and chasing perfection.

if you’ve ever said “i know what to do, i just don’t do it”—this is for you.
if you’ve ever stepped on the scale, felt like sh*t, and questioned your whole life—this is for you.
if you’ve ever thought “i’ve always been this way, i can’t change”—this is 100% for you.

Inside this episode, we unpack:

• Why willpower isn’t your issue—it’s your biology, stress, and blood sugar
• How habits are wired into your brain (and why they never really “die”)
• The REAL reason the scale ruins your mood (and how to take your power back)
• What small changes actually rewire your brain for long-term results
• How self-talk creates your reality—and how to use Socratic questioning to change it

small changes don’t feel sexy—but they’re the ones that last

your old behaviors are wired in. new ones need repetition to grow.

you’re not “slipping”—you’re reverting to the brain’s path of least resistance.

and if you’ve been trying to change your body without changing your mindset first…
you’re just running in circles. let’s change that.

tag us @transformxruby & @100realwithrubypodcast if this cracked something open for you.
we love hearing what landed.

Next step?

what if instead of shame, you used curiosity?

try that

feel like you’ve been stuck in a fat loss loop that never ends? like no matter how hard you try, your body just doesn’t respond anymore? this episode is for every woman who’s been tracking, dieting, starting over—and still feeling heavier, more tired, and more defeated than ever. i break down the real reason you’re stuck

(hint: it’s not your willpower) and why stepping away from fat loss might be the most important reset of your life. we’ll unpack fat loss burnout, metabolism myths, and how to finally feel like your body is working with you—not against you. this isn’t about giving up. it’s about setting up the foundation that finally makes results stick.

you’re not crazy for being tired.

you’ve just been dieting for years—and it’s worn you down.

your body is done... your emotionally, mentally and physically spent. so its time to listen to your body and give it what it needs to work like a well oiled machine again!

Why You’re Not Seeing the Results You Deserve—Even When You’re Doing Everything “Right”

You’re lifting weights.

You’re watching your calories.

You’re trying to eat more protein.

And yet… your body still doesn’t look the way you thought it would.

So you start to wonder—

“Is it my hormones?”

“Is it because I’m getting older?”

“Maybe I’m not trying hard enough...?”

In this episode, I sit down with @powerlifterdietitian to break down the real reasons so many women feel stuck—despite doing everything “right.” We get brutally honest about what it actually takes to build the strong, lean look most women want… and spoiler alert: it’s not just about fat loss.

We go deep into: • Why eating less and training harder often backfires

• How women mistake “training hard” for effective muscle-building

• The real role of carbs in strength, performance, and body composition

• Why “glamourizing the deficit” keeps women in a cycle of frustration

• What true physique change requires—and why so few people stick with it long enough

• The myth of scale weight progress (and what to track instead)

• How social media, bad science, and even PhDs get it wrong

If you’re tired of chasing tone with clean eating and cardio...

If you're frustrated that your clothes don’t fit the way you want, even though you’re not gaining weight...

If you feel like your body isn’t responding the way it used to and you’re scared to eat more or train differently…

This episode is your wake-up call.

It’s time to challenge everything you’ve been taught about fat loss, food, and fitness—because your body isn't broken.

You’ve just been sold the wrong blueprint.

Follow us on Instagram:

@transformxruby

@powerlifterdietitian

🎧 Listen now and finally get clear on what it takes to build the body you want—without guessing, overtraining, or shrinking yourself smaller.

Let’s make this the last time you feel stuck.

0 big training mistakes keeping you stuck in a plateau (and how to fix them)

you’re training hard. maybe you’re even sore all the time. you’re doing all the “right” things—yet progress feels flat, frustrating, or just plain nonexistent.

you’re likely stuck because your training lacks strategic progression. and in this episode, i’m breaking down the 10 biggest training mistakes that keep women plateaued, overworked, and doubting themselves—despite putting in serious effort.

if you’ve ever thought:
“am i doing enough?”
“i don’t want to lose progress so i can’t drop things back”
“i can’t ease up”
“maybe it’s my age or hormones stopping my legs shaping up”
“why isn’t this working anymore?”

…this episode explains why. and more importantly—how to fix it.

we dive into the difference between structured consistency and random intensity.
structured consistency is how you actually build a stronger, more resilient body—it’s like methodically laying bricks to build a solid house.
random intensity is like stacking bricks with no blueprint. it might feel productive, but there’s no stability or direction—and no real growth.

you’ll learn:
• how lack of progression ruins results (even with consistent effort)
• why soreness, fatigue, and burnout aren’t markers of success
• what real, intentional progression looks like in your workouts
• how rest days, rep ranges, and proper intensity actually fuel results
• why foundational lifts beat flashy, ever-changing routines every time
• how to train for real physique and strength changes—not just sweat

this isn’t about doing more. it’s about doing what actually matters.
if your training feels hard, but your body doesn’t reflect your effort—this is your reset point.

🎯 this episode is for women lifting to get stronger, leaner, and more confident—without burning out, second-guessing everything, or wasting another year “training hard” with no direction.

this is about training smarter, not harder.
about building strength and confidence in a way that’s sustainable, empowering, and actually gets results.
if you’re ready to shift from stuck and exhausted to strong, confident, and finally making progress—this one’s for you.

(03:34) Prioritizing How You Feel Over Numbers

The focus shifts from mere numbers on a scale to the overall feeling of wellbeing. Mike’s analogy of “living on volume eight” encourages listeners to measure success by how energized and fulfilled they feel, promoting a holistic view of health.

(05:14) The Real Culprit: Highly Palatable Foods

Mike explains that it’s not simply sugar or carbs alone, but the combination with fats in ultra-palatable foods that derails nutrition goals. This nuanced insight challenges the oversimplification of food groups, urging listeners to consider how food synergy influences cravings and overeating.

11:08) The Crucial Role of Coaching – hormonal + individual differences

Coaching is highlighted as essential for overcoming self-imposed limitations and navigating the complexities of nutrition. This reinforces the idea that expert guidance can be a transformative force, turning challenges into actionable steps toward health.

(15:30) The Myth of the Perfect Start

Mike debunks the idea that one must wait for the “perfect moment” to start a nutrition plan. The insight here is that incremental, consistent actions—no matter how small—are what truly lead to lasting change, encouraging immediate, low-pressure action.

(20:33) Building a Sustainable Structure

Establishing a structured eating routine is presented as the antidote to yo-yo dieting. A consistent, sustainable plan enables you to build healthy habits that integrate seamlessly into daily life, reducing stress and supporting long-term wellness.

(24:50) Food Tracking as an Educational Tool

Rather than an exercise in perfectionism, tracking is reframed as a way to educate oneself about dietary habits. This approach helps demystify eating patterns and empowers you to make informed, gradual improvements without feeling overwhelmed.

(51:26) Rethinking Snacking Habits

In a candid critique of habitual snacking, Mike encourages planning meals to avoid mindless eating. This perspective challenges the norm and motivates listeners to scrutinize whether their snacking habits are truly nourishing or simply convenient.