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 Gary Mendoza to blow up the outdated narratives that keep women stuck in toxic cycles of over-dieting, under-eating, and chasing perfection.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.

In today's podcast episode, we're diving deep into one of the most frustrating aspects of fitness: feeling stuck despite consistent training and effort. If you've ever wondered why your legs aren't changing, why your strength has plateaued, or why your workouts have lost their spark, this episode is for you. We'll unpack common misconceptions like the belief that more exercises, sets, and volume automatically lead to better results. Instead, you'll discover the true secrets behind breaking through plateaus: addressing your weakest links, mastering foundational movements, and training with strategic intensity.

We also explore the often-overlooked importance of core stability, proper bracing techniques, and full-body integration, revealing how neglecting these foundational skills might be holding you back more than you realize. Learn why training near failure in lower rep ranges (5-8 reps) is crucial for optimizing muscle recruitment and neurological adaptations—leading directly to strength gains and a leaner physique.

Nutrition's vital role is another key topic, emphasizing the importance of adequately fueling your workouts to avoid chronic fatigue and metabolic slowdowns. Lastly, we discuss the power of personalized programming and why adapting your training based on continuous feedback and individual strengths and weaknesses is essential for long-term, sustainable progress. Whether you're just starting or have years of training experience, this episode offers actionable insights and thought-provoking questions designed to challenge your current approach and help you envision a clear path to the results you desire.

🔹 Why do you keep getting in your own way?
🔹 You say you want change—so why does it feel like you’re the one stopping yourself?
🔹 If self-sabotage had a step-by-step manual, would you recognize the patterns?

This episode exposes the unspoken playbook of self-sabotage—the exact thought patterns, behaviors, and mental traps that keep you stuck. But more importantly? We’re rewriting the script...

because if youve

🔹 Ever been “all in” on a plan… and then one slip-up sends you into a full-blown spiral?
🔹 told yourself you’ve already messed up—so why not just go all the way?
🔹 Then, days (or weeks) later, you’re back at square one, wondering why you keep doing this to yourself.

That’s the F** It* button in action. And here’s the truth: it’s not about willpower—it’s about the way your brain processes failure.

In this episode, we break down:
⚡ Why your brain mistakes progress for danger (and how to work around it)
⚡ The false sense of control that makes you sabotage yourself again & again
⚡ How to replace self-sabotaging habits with ones that actually stick🔥 Why you’re wired to self-sabotage the moment things feel “off track”
🔥 The hidden psychological triggers that make you quit on yourself
🔥 How to stop the cycle without feeling like you’re depriving yourself
🔥 The ONE mindset shift that makes consistency feel easier than ever

💡 If you’re tired of pressing the F* It button and starting over every Monday, this episode is your wake-up call.**

Hit play & break the cycle for good. 🎧👇

THIS IS THE The Mindset Shift You Need !!

with https://www.instagram.com/clara_theexerpsych/