You’ve been sold fat loss like it’s a math equation.
“Eat less, move more.” “Track your calories.” “Cut carbs.”
But what happens when your body stops responding—and you're doing all the 'right things'?
cos truth be told… if you WERE eating 1200 calories… even 1400 for many of you… while doing all the other right things… youd be dropping fat
In this episode, we pull the curtain back on midlife metabolism and the real reasons your fat loss has stalled (and it’s not just about calories). We break down:
- common mistakes & beliefs that keep many women trapped
- why it is different in midlife… you feel it, your body feels it, we know it.
and jumping on the next set of diet rules, going harder + doing more only keeps you stuck in a deficit, not losing fat despite watching what you eat, being healthy and doing the work
so… if you’re a woman in your late 30s, 40s or 50s wondering why nothing is working, this is for you
we’re breaking down:
why 1,200 calorie diets keep failing you
why your scale is stuck even tho you’re tracking
what metabolism really is (and how to build it) and why it is slowing down for you despite what research says
the hidden cost of approaching cardio, calories + training the wrong way
the truth about fat loss plateaus, menopause, and training intensity
how to fix the all-or-nothing mindset that keeps sabotaging progress
you’ll walk away understanding:
what your actual fat loss season should look like
why training to failure > cardio marathons
how to stop burning out and start building a lifestyle that sticks
💥 2 actionable takeaways:
audit your deficit: is it working or just theoretical?
choose your season for fat loss... then commit or GTFO
if you’ve ever said:
“i’m eating clean but not losing fat”
“i look the same even though i lift”
“i keep starting over every few weeks”
👇 comment below if this hit home, and let us know: what’s been your biggest struggle with fat loss or metabolism?
ps…. this isn’t another “motivation” episode. this is the slap of truth most women need bc that’s what Aram is so good at
find me @transformxruby on instagram
aram @4weeks2thebeach
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
you’re exhausted. you’ve been dieting for years, trying every plan
tracking, restricting,
yet, you’re still here, still doubting & stuck in that loop. this episode is your reset.
if you’ve wondered why women keep burning out while men seem to get away with dieting easier
id say its not willpower or discipline… but it sorta is…
it’s just applied to the wrong plan
or at least HAS been… and that’s where this podcast comes in.
we tear apart the myths you’ve swallowed (1,200 calories, adapted metabolism, needing more willpower) and rebuild from what actually works: trust, structure, and muscle. i share real strategies you can test immediately — no fluff, no shame.
the truth is that 1200 calories DOES work. so if it isnt working for you… something is up
in this episode, i unpack why your body fights back every time you try to get stricter. why you feel like you have to earn food. and why eating like your partner, or your past self, is what’s keeping you stuck in this loop.we’ll talk about the hormonal load women carry, the mental fatigue of constant restriction, and the emotional spiral that happens when you mistake exhaustion for discipline.
have you ever felt like you’re doing everything right
eating healthy, training hard, working your butt off…
and still screaming inside, “why isn’t this working?”
i know that voice. in this episode, we unpack how diet fatigue ruins your battery, why muscle is the freedom you’re avoiding, and how invisible progress is real progress.
mini wins to try today:
• a safe way to track imperfectly so you learn instead of shame
• one ritual to reclaim momentum on low days
• one simple question to pause when you feel like quitting
• how to rewire identity so consistency beats motivation
you’ll feel seen, understood, and ready to change the rules. this isn’t about perfection or even obsession
but you need to work with your body
find me @transformxruby on instagram
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
Direct link to DM me on IG: https://ig.me/m/transformxruby
________________________________________
Notes from original transcript to include / follow up:
• “1,600 calories is not your maintenance” — myth to challenge
• “You can only say no to chocolate/fries for so long” — fatigue metaphor
• “Lose fat and build muscle at same time” myth
• The Christmas / body comment pressure example
• The “brick” metaphor — every session is a brick
• Whole vs processed food — thermic effect / digestion
• Deep vs long deficits — muscle loss point
• Motivation vs momentum — showing up even when nothing’s changing
· The 1200-calorie myth: if you’ve stopped losingon 1200, it’s not metabolism… because unless youre 40kg, you should be
· Building muscle during fat loss is oftenimpossible except for newbies — so build first.
· Discipline burnout: the more you restrict, themore your willpower drains.
· Invisible wins > mirror wins.
· Maintenance is not a pause — it’s integration.
· Rebuilding trust with food via imperfecttracking.
· Hormones and age: often misblamed when approachis flawed.
35+? feeling like your deficit + workouts keep backfiring?
this episode breaks the cycle. we talk perimenopause fat loss, midlife metabolism, and why your plan collapses by friday (hello dopamine, wine, and “just one more scroll”). i walk through the method i use with clients: life satiation first (so you’re not using dieting for entertainment), two hard sets near failure (effort that actually builds tissue), boundaries over people-pleasing, and the security-camera audit that exposes the gap between who you say you are and how you live.
It could be your hormones
It could be your metabolism
It could be that your body has had enough with you forcing it to abide…
More likely, it could just be the plan that you keep whiteknuckling
But if i had to put my own finger to anything?
Its deeper than that…
in this episode, we get painfully real about why midlife women feel stuck
What is the satisfaction cup and why is that the golden chalice to midlife victory?
Is your need for the constant chasing of dopamine, of the constant “new” the greatest thing holding you back?
Or is it your high standards, perfectionism, or even people pleasing?
Are you happy with your current non negotiables? Your energy?
How you navigate your cravings and tress?
Stop letting others rewrite your goals… with endings you definitely don't want.
this episode gets into the real blockers for women 35+:
the pleasure cup running on empty,
training that never gets close enough to failure
apps that keep tweaking numbers instead of coaching humans, and the fear of being “no fun” that keeps your boundaries soft.
we break down meno belly vs small yet soft + squishy legs
& how to do the right things for long enough to actually change shape.
inside you’ll hear:• why midlife fat loss stalls even when you’re “in a deficit” (spoiler: you’re under-muscled, under-recovered, and over-stimulated)
• why yo-yo dieting trades muscle for fat and creates the “meno belly, tiny legs” look—and how strength training for women fixes it • boring builds bodies: fewer exercises, better reps, progressive overload, and maintenance seasons that raise your calorie maintenance. keep 70–80% of your plan the same for 16–24 weeks, track reps @ load, stop chasing novelty • engine before ceiling: build training capacity + 8–10k steps before raising calories; then cutting is short, calm, effective • macro apps vs coaching: numbers are tools, not entertainment; you don’t need weekly tweaks to make progress • simple boundary scripts you can use at dinners, weekends, and trips so social life stops deleting your week • the identity audit (blts, steps, bedtimes, filmed top sets) that makes progress predictable
• the security-camera audit
mini wins (start here): • set a phone-off window + bedtime alarm tonight (sleep is your silent fat-loss lever) • protein at every meal + a 10‑minute walk after dinner • 3‑set rule: fewer moves, better reps, 0-1 reps from failure taking your last sets to true form fail + struggle
• lock 3 lifts for 6 months (hinge, row, squat pattern) and track reps @ load
• track how the lifts feel, how you engage with your muscles, if youre getting a nice pump in them on the lifts made for that connection & how you feel in your brace and hinging for the bigger moves tailored to that.
want to come on for a chat about your own journey or what you’re stuck on? dm me… think of it like a $300 consult you get for free
185 https://open.spotify.com/episode/0YmncXKd7f3NTyXyo8dmrl
233 https://open.spotify.com/episode/5nCHQ1H3vGyOnHKWl3O0oV?si=DOktTJXaS_yZI7R4pbJHOA
314 https://open.spotify.com/episode/7HQ9KLwJsg0DFfJYNSTc01
248 https://open.spotify.com/episode/7s5IvFJJPBPmhSvUVGYKLS
214 https://open.spotify.com/episode/0AxoXcO80AYjSuojpBoiZe
marci on instagram: @marcinevin
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
stuck on the “last 5–7 pounds”?
we unpack why it is such a common problem... and why women struggle with it most... especially around their midsection - and how perimenopause turns up the volume on that
do you need a macros + calories reality check?
do you need to slash them more?
maybe you dont know the exact moments hidden calories leak in...
or why your metabolism gets hit so much harder...
are your meals or meal timing serving you?
are you aware of how smaller meals/grazing or snacking through the day holds your results back?
we talk about the power of fewer, bigger meals, and why your first working set needs to be set up for success... so that the rest only amplify the effect
we talk how resting more, eating carbs + respecting your recovery is the key to fat loss...
and the post‑diet reverse that stops the rebound.
we make it practical, belief‑breaking, and very human.
this episode is for you if: you’ve been “eating clean,” training twice a week, sitting below 1600 kcal, and still feel soft in your midsection even though youre eating high protein...
you’ll feel seen - and you’ll leave with a plan.
find me @transformxruby on instagram
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
Are you tired of rebounding after every diet?
2 hard truths upfront
➡️ Without eating enough, you’re not maintaining—you’re still dieting.
➡️ You can’t keep shrinking smaller and expect to look leaner. Training builds. Food fuels. Maintenance keeps it all stable.
This episode dives into why it happens and the one piece of fat loss that keeps getting ignored. I sit down with Dal to talk about:
Stress
Control
Maintenance
Why dieting feels like its working but ends up keeping you stuck... again
You’ve been ignoring the missing link in fat loss.
Why stress tricks your brain into thinking you’ve gained fat overnight
How dieting becomes a coping mechanism
Why food never builds the body you actually want (training does!)
🎙️ Why is maintenance the hardest phase no one ever does right?
We’ll diet for months. We’ll cut calories until there’s nothing left. But when it comes to maintenance? Most women skip it, rush through it, or eat so little that it never actually works.
In this episode, I sit down with Dal to talk about why maintenance feels so scary
✨ Why we never give maintenance long enough to work
✨ How eating too little in “maintenance” keeps you stuck in diet mode
Real stories of letting go of timelines, choosing maintenance, and finally building self-trust instead of clinging to the scale
Stress literally makes you feel fatter.
Dieting feels like control, but never solves the problem.
You can’t keep shrinking smaller and expect to look leaner.
Food fuels. Training builds. Without lifting with intent, all you get is smaller—not stronger.
Stop calling your last diet a failure. Call it feedback and pull out the lesson.
Shift your focus from food tweaks to your last three reps in the gym—that’s where change happens.
Practice maintenance now. Prove to yourself you can hold results without panicking back into a diet.
If you’re sick of repeating the same cycle, share this with someone who needs it. And if you want to come on and talk about your own journey, message me—I’d love to have that conversation with you.
📲 Find me on Instagram: @transformxruby
📲 Dal: @nutritioncoachingbydal
👉 Apply for a free consult
👉 DM me directly on IG
=====
take homes:
Stop calling your last diet afailure.. everything is feedback
Pull the lesson. Move forward
Give maintenance a real shot...withreal calories (+ carbs)
maintenance isnt "trying tostay lean and build on "safe" calories and pulling back when it feelsheavy
it. means fueling enough andtraining with effort, purpose + direction.... for long enough
yeah, maintenance feels scary because it feels like losing control. In reality? It’s how you finally gain it.
Shift your focus from food tweaks to your last three reps in the gym. That’s where change happens.
Change isn’t in food swaps or macro manipulations... it’s in your last 3 reps, your training videos + how youveprogressed your program over the last 6-12 months...
obsess THERE over the scale
Food fuels. Training builds. Without lifting with intent + close to failure, progressively… without changing exercises every couple months, your body wont change how you want.
smaller ≠ looking leaner. strength changes your shape. strength changes everything.
you don’t needanother hack. you need muscle, better sleep, and a plan you can actually do.this episode cuts through the “menopause belly” noise: we talk legs-firsttraining, carbs for sleep + performance, and why the setup is the rep (brace,hinge, then load). if you’ve been busy but not actually active, always dietingbut never changing shape—this is the truth you’ve been looking for.
what you’lllearn:
• why fat seemsto move to your waist in peri/menopause (and what to do about it)
• how carbs calmcortisol and improve sleep so you can actually train
• why four realsessions beat six half ones (recoverable volume wins)
• the lower-bodyfocus that changes your waist (rdls, hinge work, bracing)
• the two-phaseplan: patience isn’t passive. You need to stop the yoyo by spending more timebuilding the pillars
mini wins you canuse today:
• film one set ofrdls this week. cue: ribs down, brace, push hips back, keep the bar close.
• set a stepfloor (e.g., 7–9k). hit it before you earn any “extra” volume.
drop a comment,share this with a friend who needs it, or come on the pod to chat your ownjourney/struggles
i want realstories.
if you’re donerushing and want clarity you can stick to—listen, then dm me “recalibrate.”
find me@transformxruby on instagram
apply for a freeconsult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link
direct link to dmme on ig:https://ig.me/m/transformxruby
Menopause doesnot change the fundamentals of training.
Building muscleis crucial for metabolism and body composition.
Impatience canhinder progress in fitness journeys.
Nutrition shouldbe consistent and structured for best results.
Long-durationcardio can be beneficial for heart health during menopause.
Carbs areessential for energy and hormonal balance.
Supplements likeprotein and magnesium can support overall health.
Mindset plays asignificant role in fitness success.
Focus on strengthtraining to improve body composition.
It's important tobe kind to yourself during the fitness journey.
this is allabout; menopause, body composition, muscle building, nutrition, fitness,mindset, hormonal health, supplements, training, lifestyle changes
In thisconversation, Ruby Cherie discusses the challenges women face during menopause,particularly regarding body composition and fitness. She emphasizes theimportance of muscle building, proper training techniques, and a positivemindset. Ruby also addresses nutrition, hormonal health, and the role ofsupplements in maintaining overall wellness. The conversation highlights theneed for patience and consistency in achieving fitness goals, especially aswomen navigate changes in their bodies during menopause.
in this episode, i sit down with amy to unpack the cycle of shame, false deficits, and self-sabotage that most women don’t even know they’re stuck in.we go deep into taboo territory: food secrecy, relationship struggles, even how shame shows up in your sex life. and most importantly, we talk about why maintenance isn’t a pause—it’s the foundation that frees you from the chaos of diet fatigue.food isn’t the problem. diet brain is.the truth on why women relapse need you to break the shame + food spiral. you’re missing joy + real connectionSound bites"Trusting the process is essential for lasting change.""Professional guidance can enhance personal development.""Your emotions are not you; you're experiencing them."inside this episode we break down:• false deficits and why they wreck fat loss• how grief, shame, and secrecy fuel food spirals• why eating more actually made her leaner• how suppressing emotions fuels binge cycles• why maintenance isn’t a pause, it’s the base of lasting resultsquick wins you’ll take away today:• how to spot when you’re in diet brain (and what to do instead)• how to reframe “failures” with food into learnings that move you forward• the exact mindset shift that makes maintenance work long-term• how to tell if you’re in a false deficit (and how to fix it)• why leaning into discomfort is the only way through shamethis episode matters because too many women are punishing themselves instead of building themselves. amy’s story proves that when you shift identity—from diet brain to muscle brain—you don’t just change your body. you change your entire life.Amy Daly, LCSW, is a grief therapist at a hospice in Northern, CADM @amyd1220find me @transformxruby on instagramapply 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/transformxrubyTakeawaysYour relationship with yourself impacts your relationship with food.Emotional healing requires deep self-compassion and acceptance.Finding joy in life can transform your overall well-being.Communication is key in relationships and personal growth.Trusting the process is essential for lasting change.Grief and emotional complexity are part of the healing journey.Expectations can hinder personal growth and fulfillment.Understanding the interconnectedness of life experiences is crucial.Professional guidance can enhance personal development.Embracing the journey of change leads to a more fulfilling life.we discuss 1. the truth about “food addiction”2. why chasing fat loss keeps you stuck3. how strength frees women from diet brain4. what women get wrong about maintenance5. the invisible weight of shame6. why most women aren’t really in a deficit7. the truth about food shame and overeating8. how self-trust makes women leaner9. the maintenance mindset shift10. why patience builds more than muscle
@transformxruby
Many women often have specific concerns and fears when it comes to maintenance periods in their fitness journey. These concerns can be influenced by various factors, including societal pressures, personal experiences, and misconceptions. Here are some common fears that females may have regarding maintenance periods:
Fear of Weight Gain: One of the most common fears is that taking a break from a calorie deficit will lead to significant weight gain. Women may worry that their hard-earned progress will be lost during a maintenance phase.
Loss of Control: Some women fear that they'll lose control over their eating habits during maintenance and may struggle with overeating or emotional eating.
Body Image Concerns: Maintenance periods can trigger body image concerns. Women might worry that they won't look as lean or fit during this phase, which can be emotionally challenging.
Slower Progress: There's often a fear that taking a maintenance break will slow down their overall progress toward their fitness goals, especially if they're in a hurry to see results.
Comparison to Others: Women may compare themselves to others who appear to stay in a perpetual state of dieting or weight loss, which can create pressure to do the same.
Negative Feedback: Concerns about receiving negative feedback or criticism from peers or social circles can also play a role in these fears.
Unrealistic Expectations: Unrealistic expectations about how quickly they should achieve their fitness goals can lead to fears about maintenance periods.
the intense focus on the body in the realm of health and fitness can sometimes hold us back in various ways. Here are some of the ways this singular focus can be limiting:
Self-Worth Tied to Appearance: When our self-worth becomes closely tied to our physical appearance, it can lead to low self-esteem and body dissatisfaction. This can be emotionally taxing and hinder personal growth.
Extreme Dieting and Exercise: The desire for a certain body image can drive people to extreme dieting and exercise routines that may not be sustainable or healthy in the long term. This can lead to burnout and health issues.
Comparison and Competition: Constant comparison to others and striving to meet societal beauty standards can create a sense of competition and jealousy rather than collaboration and support within the fitness community.
Neglecting Overall Well-being: An obsession with the body can cause people to neglect other aspects of their well-being, such as mental health, emotional balance, and social connections.
Yo-Yo Dieting: The pursuit of a particular body often leads to yo-yo dieting, where individuals go through cycles of weight loss and regain, which can have negative effects on metabolism and overall health.
Exclusion and Inclusivity: It can sometimes lead to exclusivity within fitness communities, making some individuals feel unwelcome or inadequate if they don't fit a certain mold.
Overemphasis on Quick Fixes: The desire for rapid body transformations can lead to the overuse of supplements, extreme diets, and even unhealthy practices like crash dieting or excessive use of weight loss pills.
To overcome these limitations, it's crucial to shift the focus in health and fitness towards holistic well-being. This means considering not only physical health but also mental, emotional, and social well-being. Encouraging self-acceptance, body positivity, and setting realistic, sustainable goals can promote a healthier and more balanced approach to fitness. Remember that the ultimate goal should be overall health and happiness, not just a specific body shape or size.
are you stuck in the “i’m doing everything right butnothing’s changing” loop?
"We struggle with our food choices, thinking that unless we're eating bare minimal, we're not going to see results."
this episode breaks down the truth behind:
• sneaky fat loss blockers (like “healthy” habits)
• why tracking every gram still doesn’t get you results
• how social eating, bites, and oils add up
• the structure that makes all of this feel easier
• why your “healthy” food might be making you hungrier
• how structure makes fat loss easier, not harder
• how to eat out without blowing up your progress
• the biggest tracking mistakes (and how to stop them)
we cover the things you’ve been thinking but no one’s saidout loud:
“why am i STILL stuck when i’m eating less?”
“why do weekendsalways ruin my progress?”
“why do i binge atnight when i was ‘good’ all day?”
why
• you keep cutting carbs or calories and still feel stuck
• your weekends derail everything you do during the week
• you’re tracking but not actually learning anything from it
we’re unpacking what’s actually stopping your results
it’s the way you’ve been taught to think about food,tracking, and structure.
• from the emotional spiral of nighttime snacking
• to why your “1600 calories” plan isn’t working,
• the fat loss lies you’re still believing
• why carbs aren’t your enemy
this isn’t just about what you eat—it’s about why you eat,how you think, and what you expect from yourself. and it’s time to get realabout what’s costing you results (and peace of mind).
🎯 4 actionable winsyou’ll walk away with:
if you’ve ever said “i just need to be more consistent,”listen to this first.
and hey
if this episode hits? share it. or dm me @transformxruby andlet’s talk about your story.
appreciate you
find me @transformxruby on instagram
and brooke
@wellbalancedwithbrooke
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
The Maintenance Episode: Fear. Control. Identity. Real Results
Don't you just feel EXHAUSTED with all the diets?
chasing fat loss, only to fear every bite, every curve, every scale change? In this episode, Ruby & Tom rip apart everything you’ve been told about maintaining results—why diet breaks are not failures but essential, how maintenance isn’t “putting goals on hold,” and why your fear of gaining weight might be the real thing holding you back.
We dive deep into:
what maintenance phases actually are (and why 4 weeks is usually not enough)
how diet fatigue sabotages progress—women eating “little” yet seeing no change, losing energy, self-belief, faith
the identity trap: when being “lean” becomes your value, your validation, your identity—and how that makes maintenance feel terrifying
true metrics that matter: moving from scale + appearance to strength, performance, energy, confidence, mood
practical ways to transition into maintenance without rebound, shame, fear, or extremes
For women navigating nutrition, hormones, mindset, and fat loss—this is your chance to reframe what success looks like. Let’s stop glamorizing deficits and start building something sustainable. Let’s reclaim food, movement, rest, and freedom.
If you’ve ever asked: “What if I’m always going to be chasing lean?” “Is the fear of gaining weight ever going to go away?” or “How do I rebuild trust with my body post-diet?” … this is for you.
What you’ll leave with:
clarity on why maintenance is life, not a “waiting room”
mindset tools to shift from control → pleasure in your food + movement
game-plan steps to ease into maintenance safely and confidently
practical direction: performance goals, not punishments
Keywords you’ll hear: diet break, fat loss resistance, women’s fitness, body image, maintenance phase, control vs freedom, strength training, mindset shift, nutrition for women, long-term results
in review:
carbs vs fat loss: why “less” isn’t lean and how to fix it
training hard but not changing? how to fix this
sweat ≠ stimulus: why your “hard” workouts don’t change your body
plateau or poor programming + approach? the switch that unlocks gains next week
perma-cutting keeps you stuck: the 6–9 month build → 6–10 week cut plan
carbs protect your look: pre/post templates for stronger sessions
progressive overload for women: rep ranges, rest times, and what to track
the simple system that actually changes your physique
carbs protect your look
the improvement season: the boring zone where growth happens
stronger, not smaller: how performance creates a leaner look
how much volume do you need? keep 8–12 sets that count
the truth about “bulky”: pumps, glycogen, and what you’re really seeing
you can’t reveal what you haven’t built: the body recomposition trap
FIND YOUR CHEAT SHEET BELOW
Dm me for guides to anything youve heard in here and ill also shoot you wnat you need most
want the look you actually want? here’s the hard truth: you can’t reveal what you haven’t built. in this ep with steve hall (revive stronger), we tear down the myths that keep you stuck in permanent diet mode: sweating isn’t stimulus, flat isn’t lean, and plateaus are usually fatigue in disguise. this is the improvement season conversation nobody clicks… until they’re tired of starting over.
you’ll hear: how to train near failure without wrecking your form, why carbs protect your look (and sanity), the 6–9 month build → 6–10 week cut rhythm, and how to deload on purpose so progress comes back. if your legs feel “bulky” after leg day, if the scale jumps when you eat real food, if you’re certain you’re “overtraining” — this one is for you.
we’re getting brutally honest about why your “hard” training isn’t changing your body. sweat is cheap. stimulus is rare. with steve hall, we go deep on the reps that count (and the noise that doesn’t): near‑failure tension, long enough rests, stable lifts, carbs that keep your sessions alive, and the deload that turns a plateau into +1 rep next week.
comment your biggest “aha” or tell me where you’re stuck. want to come on the show for a hot‑seat about your journey? dm me.
we also talk
• why plateaus happen - the simple reset that fixes it
• how to build muscle without getting bulky: the natural timeline for women 30+
• maintenance phase explained: start your cut from strength, not exhaustion
• what no one tells you about getting “bulky” (and why “lean” isn’t happening)
• most women start over every month in training without realising they don’t have a plan for continual progression… which is why you never see the shape you want
• carbs keep your muscle. muscle keeps your shape.
• stronger is the identity. leaner is the receipt.
• the surprising truth about “toning” (and why muscle is the point)
• what no one tells you about carbs, water weight, and looking tighter
• what nobody tells you about “bulky” legs (and why they look bigger – never leaner)
• progress for women over 30
• why you gain easily… but can’t lean out
two mini wins to take into the week
• pick 4–6 main lifts and keep them for 12–16 weeks. progress inside the rep range before you add load
• cap to 8–12 hard sets per muscle/week. quality beats junk volume.
And if that isnt enough, i always like to deliver
• film the last set of one lift and check if the last 3 reps visibly slow. if not, you weren’t close enough.
• anchor 30–60g carbs + 20–30g protein 60–90 min pre‑training, then repeat post.
• match the log book or beat one tiny thing
• set a 2–5 minute rest timer between hard sets. let bar speed recover.
• carbs keep your muscle. muscle keeps your shape
find me @transformxruby on instagram
@revivestronger for steve hall
revivestronger.com
youtube
apply 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
if you’re stuck in that loop of "i want to be leaner, but nothing's changing"... this one’s for you.. you DO already work hard. BUT what used to work no longer does but we never realise that bc its all we know.
plus, it DID get you results before right?
most women don't struggle with fat loss. they struggle with what comes after.
when you're no longer chasing the next drop on the scale... and instead, you're stuck wondering: "is this even working? why do i still feel soft?"
in this episode i talk about what it really takes to build the shape you want, and why emotional discomfort in the building phase is a sign you're doing it right.
we chat about the real reason fat loss feels easier than building muscle
why its so easy to get caught in the cycle of the wrong type of training, chasing deficits that don’t deliver.
the reason yourre stuck has nothing to do with food? what if it's because the things youve been doing.. the beliefs you adopted from your old approaches to fat loss became your comfort zone…
change? building... by eating MORE, doing LESS? what???
on top of that... it feels too slow, too scary, too uncertain?
this episode is a reality check for anyone who:
• keeps circling back to deficits
• is scared to commit to a real building phase • wonders why results are stalling despite consistent effort
you’ll hear:
• why training more or harder doesn’t always = results
• the identity crisis of not constantly shrinking
• how "feeling stuck" is actually a sign you're ready to level up
takeaways:
you're not doing it wrong just because it feels hard
growth looks boring, slow, and unglamorous... but it's also what makes change finally stick.
3 mini wins to take away:
you're not doing it wrong just because it feels hard
growth looks boring, slow, and unglamorous... but it's also what makes change finally stick.
the difference between emotional urgency vs physical need
how to know if you're truly in a building phase or just afraid to slow down
this episode might just change how you view the "next step."
if you’ve ever felt like you’re doing all the right things but not seeing results… this one's going to land hard.
find me @transformxruby on instagram
brandon: @trainingfromthegroundup
DM me directly:https://ig.me/m/transformxruby
Takeaways
People often quit at the first sign of adversity in their fitness journey.
Social media can skew perceptions of progress and body image.
Mindset is crucial in achieving fitness goals and maintaining a healthy relationship with food.
Experiencing life is more important than focusing solely on body image.
Facing resistance is essential for personal growth and overcoming fears.
Setting realistic goals helps maintain motivation and progress.
Building confidence through strength training translates to other areas of life.
Self-efficacy is a key predictor of success in weight loss and fitness.
Fad diets often lead to feelings of failure and decreased self-efficacy.
Prioritizing self-care is essential for long-term health and happiness.
Chapters
00:00 Introduction to Jordan Syatt and His Philosophy
02:34 The Importance of Mindset in Fitness
05:43 Perception of Time and Progress in Fitness
08:26 The Reality of Social Media and Body Image
11:01 Facing Resistance and Overcoming Fear
16:43 The Role of Self-Efficacy in Achieving Goals
21:46 The Impact of Identity on Fitness and Weight Loss
28:41 Setting Realistic Goals and Bright Lines
30:34 The Limits of Coaching: Accepting Reality
35:22 Understanding Readiness for Change
38:37 The Importance of Self-Prioritization
41:53 Building Healthy Relationships with Food
49:06 The Fallacy of Perfectionism
53:40 The Journey of Sustainable Change
Sound Bites
"You need to lean into the fear."
"Maintenance is progress."
"Perfection doesn't exist."
what nobody told you about glutes and abs. the myth oftoned: why women stay stuck
your impatience is ruining your body goals, this dietingapproach is not only killing your glute gains.. but your ability to lean outyour midsection and melt the belly fat too
so
abs or ass?
most women think they know how to diet for both
you panic when your jeans feel tight.
you obsess when the scale goes up.
and you wonder why your body looks the same year after year.
this episode rips apart the myths that keep women stuck indiet culture:
the truth? you don’t need more dieting. you don’t need asmaller number. you need more muscle, more patience, and a better way tomeasure progress.
mini wins you’ll walk away with:
this isn’t about chasing “toned” or shrinking to fit oldclothes. it’s about building the shape you’ve been chasing for years — andlearning how to finally commit to the long game.
want to come on and chat about your own journey orstruggles? reach out, i’d love to have that conversation.
find me @transformxruby on instagram and brandon @trainingfromthegroundup
you’ve been taught to believe that fat loss is simple: eat less, move more, repeat until smaller.
but if that actually worked the way you think—why are you still starting over? why are you still white-knuckling through another “reset” that feels exactly like the last one?
this episode breaks down the truth about why most women get trapped in the same loop:
chasing quick fixes and shrinking instead of training to actually build something
confusing dieting for results with dieting for control
mistaking effort for progress (and why the scale lies to you every single time)
sabotaging yourself with the exact “solutions” you think will save you (like cutting carbs, adding HIIT, or flip-flopping between deficit and maintenance)
clinging to comfort, timelines, and old metrics that don’t match the body you actually want
we talk about what real progress looks like when the goal isn’t just smaller—but stronger, tighter, and leaner. and why the thing you keep avoiding (slowing down, fueling properly, pushing harder in the gym, sitting in maintenance longer than you think you “should”) is exactly what’s holding you back from breaking free.
if you’ve ever thought: “i know what to do, i just can’t stick to it”—this episode will call BS on that belief and show you why sticking to “it” has never been the problem. your problem isn’t willpower. it’s the wrong game plan.
so if you’re sick of starting over, this is the wake-up call. it’s time to stop chasing smaller and start building different.
• instagram: @transformxruby
@nutritioncoachingbydal• book a consult: transformxruby.com
• dm me your thoughts or questions after listening
most women think getting leaner means eating less forever. that’s the lie that keeps you stuck. the truth? you can’t diet your way to the body you want – you have to build it first. and that means fueling, training, and surviving the slow phase no one tells you about.
And not, its not reverse dieting. That won’t make you shredded. eating more won’t automatically build muscle. and no – you can’t just train harder and expect to wake up with the body you want. the missing piece? the phase of training no one wants to talk about – the slow grind that actually creates shape, strength, and a metabolism that works for you.
in this episode, i share:
• why chasing quick results is killing your long-term progress
• where most women go wrong with reverse dieting and “eating more”
• the mindset shift that finally lets you build the muscle you need to get leaner later
• how to know if you’re truly building muscle – or just spinning your wheels
• what makes THIS ONE PHASE the real key to lasting fat loss
this is the truth nobody else will tell you. it’s not sexy, it’s not fast, but it works.we’ll call out the patterns that have kept you stuck for years – and give you a clear path out of the yo-yo cycle.
5 things you can start TODAY
1. stop flipping between deficit and maintenance. commit to one phase long enough to see it through.
2. use your training performance as the progress marker – not just the scale.
3. fuel like you mean it – carbs aren’t the enemy, they’re the building blocks.
4. fall in love with the basics – boring training done with intent builds the body you want.
5. When you feel discomfort… learn to pause VS react and sabotage. And be patient with yourself here
getting leaner isn’t about chasing the scale. it’s about building the body underneath – and that means doing the thing nobody talks about: sitting in the slow, uncomfortable phase where muscle is built, not just dieting harder.
if you’re ready to stop sabotaging yourself and finally see progress that sticks, hit play. and if you’ve got questions, dm me – or come on the podcast to talk through your journey.
direct link to dm me on ig: https://ig.me/m/transformxruby
find me @transformxruby on instagram
@trainingfromthegroundup
• mention glycogen/water weight early to ease fear of scale jumps• touch on why fat loss phases should be short, building phases long• highlight why diet culture/anti-diet extremes both fail• reinforce that consistency > perfection, boring > flashy• include that eating more works only when paired with intent in training• plug next episode on anti-diet culture vs. diet culture
Building ass AND abs - how
noted for follow-up
you’ve been dieting forever. eating less. cutting carbs. chasing that next plan that promises to finally “work.” and yet… your body still feels stuck.
you’re training hard. you’re eating “healthy.” you’re in a deficit again. so why does nothing change?
because you’ve been sold the lie that dieting is the answer.
here’s the thing: dieting works the first time… maybe the second. after that, it’s just breaking down muscle, wrecking your metabolism, and making fat loss harder every single round. you’re not lazy. you’re not broken. you’re just stuck in a system designed to keep you small and stuck.
in this episode, we dig into why your body won’t change no matter how much you diet… and how that’s actually killing your progress. we talk about:
why endless deficits destroy the very muscle you need to look lean
how fear of carbs, lifting light, and “science-based” hacks keep you spinning your wheels
what’s really happening with cortisol, hormones, and belly fat when you’re under-fueling
the difference between losing weight vs actually changing your body
why building muscle (and fueling for it) is the only way forward
this isn’t about another plan. it’s about shifting the way you think about progress entirely. if you’ve been chasing smaller, obsessing over the scale, or stuck in that “nothing works” frustration—this episode is going to hit hard.
if you want to know:
the truth about carbs, cortisol, and why you can’t “out-diet” stress
how science gets misused to validate bad approaches
why building muscle is the thing diet culture never taught you
what menopause, hormones, and belly fat actually have in common
how to finally get off the fat-loss hamster wheel for good
• a clear understanding of why your body isn’t responding (and how to change that)
• a new way to see carbs and strength training as your best tools
this isn’t just about changing your body. it’s about taking back control of your health, your energy, and your future.
if this hits home, share it with someone who needs to hear it. and if you’re ready to stop spinning your wheels—let’s talk.
listen in, reflect on what’s been keeping you stuck, and ask yourself: what’s the real rush? because if you keep rushing, you’ll stay here forever.
if you want to chat about your own journey or struggles, reach out. i’d love to hear your story.
find me @transformxruby on instagram
https://www.instagram.com/transformxruby/
https://www.instagram.com/sarahsl.fit/
https://www.instagram.com/kenny.lipton/
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
why does progress feel so hard? because you’ve been training hard but not training right. you’ve been scared of carbs, stuck in diet cycles, and chasing quick fixes that leave you burned out. in this episode, we dive into the training mistakes you don’t even know you’re making, the truth about carbs vs fat loss, and how building lean muscle—not avoiding it—is the secret to the shape you’ve been chasing. we’ll break down why underfueling keeps you stuck, why sloppy reps waste your effort, and how a mindset shift changes everything.
“practice makespermanent – if you train sloppy, you stay sloppy.”
if you’reexuding effort in the wrong places – working hard isn’t the same asprogressing.
mini winsyou’ll get:
fix one sloppytraining habit that’s secretly capping your results—film your next lift, reviewit, and pick one thing to improve.
add carbs aroundtraining to fuel harder sessions and notice faster recovery.
if this hitsyou, share it, leave a comment, or dm me to talk through your own journey. i’dlove to hear it.
find me@transformxruby on instagram
@trainingfromthegroundup
direct link todm me on ig: https://ig.me/m/transformxruby
how to finally build the body you want withoutstarving
you’ve been told to eat less, cut carbs, and do more cardio if you want to “tone up.” but here’s the truth: all that did waskeep you small, flat, and stuck spinning your wheels. this episode is the wake-up call you didn’t know you needed.
brandon da cruz and i go deep on why women over 30—especially those hitting their late 30s, 40s, and beyond—keep missing the one thing that actually changes their body: muscle. we cover why living on 1600 calories is tanking your progress, how chronic dieting wrecks your hormones and metabolism, and why fueling more (not less) is the key to building the shape you want.
you’ll learn:
• why dieting doesn’t build shape—it just reveals what’s (not) there
• how to eat for muscle growth without “getting bulky”
• why carbs are the missing link for performance, recovery, and hormones
• what the high-energy flux model is and why eating more + moving more gets better results
everywhere you look, women are being sold the same thing: eat less, move more, cut carbs, do HIIT. and yet here you are—smaller, flatter, exhausted, still not happy with how your body looks.
this isn’t fluffy advice. it’s raw, science-backed truth that will make you rethink everything you’ve been sold. if you’ve been stuck chasing smaller and wondering why your body never changes—this will hit you hard.
two mini wins you’ll take away:
1. you can eat more, train smarter, and actually see your physique change.
2. maintenance isn’t a pause—it’s the foundation of the body you want.
if you’ve been stuck in diet mode, listen to this. and if it hits, share it with the friend who needs to hear it.
want to chat about your own journey or struggles? dm me—I’d love to hear your story.
past episodes with brandon
https://creators.spotify.com/pod/profile/transformxruby/episodes/295--WOMEN-ARE-NOT-SMALL-MEN-Get-off-the-merry-go-round--dont-diet-til-you-do-this-with-Brandon-DaCruz-e2bc3uu
find me @transformxruby on instagram
brandon : https://www.instagram.com/brandondacruz_/
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
glutes not growing? body shape not changing?
all the effort and still not progressing how youshould?
here’s why your body feels stuck even when you’redoing everything right & the mistake that makes women stay in fat loss modeforever (its why slashing cals stopped working even though it used to)
what i mean wheni say: “your lifts should feel like work”? that’s in here. and your bracing hasa lot to do with it. without learning these 3 things, I would have stayed stuck
we also talk about an extra 4 traps (myths really)we see in the industry and break it down for you to be able to use
this episode is why your body goals keep slippingaway
you cant build anything meaningful if you keepskipping the part that makes CONTINUAL progress possible..
without niggles, injuries, pain…
making sure you engage your glutes, the rightmuscles fire and that your SETS + WORKOUTS ACTUALLY COUNT (whoops ruby, you wereso guilty once)
your nervous system matters
your focus matters
strength training women 40+ done well doesn’t lookmuch different from 30+ or 50+
muscle growth + training plateaus stem from thesame foundation
one’s built with intention, one had bricks missing
so if youre asking
why am Inot building muscle even though I lift?
doesstress affect muscle growth?
why do myhamstrings always feel tight?
what do Ineed to eat before training? is it really essential?
this is for you
we also talk about
- the real reason your warm-up isn’t working
- the myth of tight hamstrings—and what’sreally going on
- ifyour lifts feel off, and what to do
- where gripstrength plays into this and why what you do with your hands matters most
- that is afteryour feet. without knowing about this, your glutes and hamstrings will alwaysplateau
in this conversation, you’ll hear:
· why everything feels hard even when you’re“doing it right”
· the truth about tight hamstrings, glutesthat won’t grow, and why mobility isn’t just stretching
· how repetition (good or bad) shapes yourprogress
· what needs to change if you’re tired oflooping the same patterns
mini wins you’ll take away:
1. how to warm up with intent so your firstrep actually builds something
2. how to spot when your nervous system—notyour program—is holding you back
listen if you’re ready to stop chasing quick fixesand start training in a way that finally moves the needle. and if any of thishits home, dm me. i want to hear your story.
find me @transformxruby on instagram
apply for a free consult:
https://www.instagram.com/trainingfromthegroundup
direct link to dm me on ig: https://ig.me/m/transformxruby
for women 35–50 stuck in deficit & plateaucycle
