100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff

Ruby Cherie | Evidence based transformation coach + nutrition expert

no BS nutrition, metabolism, fat loss, muscle + mindset for women who train hard but still feel stuck or ready to take things to the next level you’ve done the diets + macros, but your body doesn’t match the effort i’m ruby cherie (@transformxruby), helping you build muscle, eat carbs without fear + train with intent so you stop second-guessing and finally feel strong, confident, in control (for good) whether you’re 30, 40 or beyond—here you'll learn, unlearn and get results that actually last no fluff. no fads. just real talk that gets real results xo. your new podcast bestie

  1. 16 HRS AGO

    467/ build a lean physique without dieting; stop living on low calories! Tracey learnt that the fastest way to change your physique isn't what you think

    QUESTION; is your training actually buildiing the muscle that creates shape? Do you know the difference between what feels hard vs what is effective? Tracey didnt... but she swore her training was already in place and that it was a dieting issue holding her back... so- many of you may be asking... how can i actually get toned? ive been dieting but im still not seeing muscle definition! if you’re training hard, “eating pretty good,” and still looking… just not toned like you hoped… ? this episode is for you. because the problem usually isn’t that you need another fat loss phase or to get tighter on your calories. You simply CANNOT diet your way into a physique that requires muscle. in episode 467, i’m joined by Tracey — and her story is basically every woman who’s lived on low calories, done the shakes, done the “clean up,” lost weight… and still didn’t look like she lifted. what changed everything wasn’t a new meal plan or even tweaking her diet… Yeah she did start eating more… and in fact we increased her maintenance calories only a couple of months in.. BUT it was training like it actually made the biggest change. She thought it was just needing to get the fuelling right - that her training was already set. She loved it. She showed up. She followed all the “right things” she got off her social media account - ONLY…… she wasnt, it wasnt - . we talk about: why “i train hard” doesn’t mean your muscles are getting the messagethe leg press epiphany that took her from ticking boxes to real progression (locking in, depth, failure reps)why 3×12 and rep targets can keep you stuck (because you’re quitting early without realizing it)the underrated power of rest, bracing, and setup (the unsexy stuff that literally builds the body)fueling like someone who wants performance (yes, carbs — oats + banana + honey became her preworkout non-negotiable)and the biggest one: what happened when she finally ditched the scale and stopped needing daily reassuranceif you’ve been stuck in the loop of “i’ll just lose the fat first”… this might be the episode that makes you stop and go: oh. i’ve been doing it backwards.how carbs + maintenance calories made her train harder, recover better, and actually stay consistentand the scale piece… because if the scale has been your main metric, it’s also been your main triggerinstagram: @transformxruby dm me the word: RECOMP on IG if you resonate with this and if you want to reach out to tracey - she would love to chat keywords: body recomposition, build muscle, strength training for women, training to failure, progressive overload, maintenance calories, carbs for training, scale obsession, dieting fatigue, perimenopause fitness

    50 min
  2. 466/ the biggest lie women are told about body recomposition (+ a blueprint to take home) - luke leaman p4

    13 MAR

    466/ the biggest lie women are told about body recomposition (+ a blueprint to take home) - luke leaman p4

    MOST women fail because they dont understand what the process looks like... and this is ESPECIALLY the case for women over 35 - bcos things do. not. work. the. same. anyomre some women find they train hard, eat“better,” and somehow feel like they look worse.... the biggest lie women are told about body recomposition? that if you just “train hard and eat clean”… your body will magically tighten up fast. and when it doesn’t happen in 8–12 weeks, you assume you’re failing. in episode 466 of 100% real with ruby, i’m joined by luke leaman for part 4 to pull the curtain back on what’s actually going on. we talk about why you can feel like you look worse while you’re literally in the middle of looking better — and why the women who swear they “gain muscle too fast” are usually just reacting to swelling, inflammation, and post-workout tightness (not actual muscle growth overnight). you’ll learn:• the pump vs real tissue growth (why you “deflate” when you take a week off)• why heavy lifting creates that harder, denser look (even if the scale doesn’t move)• why jeans not fitting after leg day isn’t “bulking” (it’s temporary)• why you can’t force-feed muscle growth (and what happens when you try)• the long-game blueprint: maintenance, small adjustments, and patience that actually pays off• why the “prep” phase matters (aka: shit before the fit) your blueprint to take home:• stop judging your body 24 hours after training.• run a 30-day runway: track 2 lifts, aim for 1 tiny win per week.• if you want results that last, think 6 months minimum — not 6 weeks. 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

    33 min

  3. 6 MAR

    465/ why “just count calories” stops working, the supplements i'd actually spend money on + the missing part of body recomposition - luke leaman p3

    if you’re only focusing on calories, you are doing yourself a massive disservice. we don’t just want weight loss. we want total body recomposition. and your body can’t “respond” properly if the key elements are missing this episode is a reminder that your body isn’t a calculator. you can track perfectly, train hard, and still feel like your progress is stubborn — if the body you’re trying to transform is under-supported. in part 3 with luke leaman, we’re talking supplements, micronutrients, and why “just hitting calories” can be a massive disservice if the goal is body recomposition (not just weight loss). because you can be in a deficit on paper and still feel flat, tired, hungry, and stalled — not because you “lack discipline,” but because your body is missing the cofactors it needs to actually run the engine. in this episode we cover:• why nutrient deficiencies can happen even when you’re overeating• why food quality matters more than social media wants to admit (and why it’s still not complicated)• the non-negotiable basics: high quality multivitamin, creatine, fish oil (if you don’t eat fish), and magnesium• why cheap vitamins often don’t absorb (and how to spot the difference)• iron: why the common forms can fail, and what “better absorbed” looks like• birth control and b vitamin depletion (and what forms to look for)• melatonin: how it works, when to take it, and why dose matters• fiber: why extreme diets get it wrong, and how it impacts gut + cholesterol 2 mini wins you can apply this week:• stop adding new supplements. pick the basics and take them consistently for 14 days. then reassess energy, sleep, cravings, training.• if you feel “stalled,” zoom out: food quality, fiber, sleep, meds/supplement interactions, and bloodwork history. not just calories. 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

    39 min

  4. 27 FEB

    464/ Stop dieting like this! how much protein do you really need? could more be better? what you don't know about muscle, protein + body composition | luke leaman 2

    if you’ve ever thought “maybe i just need to cut carbs harder” “i’m eating so little… why is nothing changing... here's why dieting feels SO HARD... and why you sometimes feel like a feral raccoon at night.... because for a lot of women, the issue isn’t carbs. it’s not fat either. it’s that your diet is built around rules you can’t sustain — and your protein is too low to make the whole thing feel liveable. in part 2 with luke leaman, we break down why protein is the most underrated lever for fat loss, appetite control, and body recomposition — and why most women are accidentally under-eating protein while over-snacking their way out of a deficit. we talk about:• why you’re so hungry in a deficit (and why hunger isn’t a “mindset issue”)• how higher protein makes dieting feel easier (satiety + structure + fewer cravings)• why keto isn’t magic (and how it can mess with training if you don’t understand it)• the thermic effect of food: why protein literally costs energy to digest• the “paper deficit” problem: when your tracking says deficit but weekends + snacks say otherwise• how to adjust calories without going extreme (so you stop rebounding) 2 mini wins you can use this week:• pick a protein target and hit it daily for 7 days before you change anything else. clean data first.• choose one “problem time” (night snacking, weekends, wine) and put a simple boundary around it for 14 days. if you want fat loss that doesn’t feel like punishment, start here. find me @transformxruby on instagram

    58 min

  5. 20 FEB

    463/ Building an amazing physique- the fact, the fiction & confusion. what actually changes your shape? Luke Leaman p1

    you can lose weight and still hate how you look. because weight loss isn’t the same thing as physique transformation. i need you to hear this if you’ve ever said: “i’m doing everything right… why do i still look soft?” because you can diet your face off, hit a lower number on the scale, and still not get the shape you’re chasing. in this episode, i go full real talk on the stuff the physique industry doesn’t warn you about: we break down the misconception that “lighter = leaner.” we talk about why so many women hit their goal weight… and still feel soft, flat, or disappointed. we cover: • fat loss vs physique change (subtraction vs construction) • why “get strong” is often the fastest way to stop spiralling (and ironically, the thing that finally changes your body) • realistic timelines for muscle (and why 12-week challenge culture fries your expectations) • the “paper deficit” trap: when your numbers say deficit, but your body says “nope” • precision without obsession: the tiny tracking mistakes that add up fast (weekends, booze, ‘healthy’ snacks, entries that look right but aren’t) • why some seasons require more structure before you earn flexibility (especially if you’ve got trigger foods) • why your body often changes after you stop white-knuckling it• why 12-week transformations distort your brain (no context, no runway, no foundation)• why fat loss is the easy part… and maintenance is the skill no one trains• the hidden ways people accidentally erase their deficit (especially on weekends)• why “iifym” is great… until it becomes “i can’t stop once i start” 2 mini wins you can apply this week: • pick 1 performance goal for the next 30 days (lift, rep, technique, conditioning) and track it like it’s your job. • do a 7-day ‘precision audit’: same breakfast, same lunch, repeatable dinners. not forever. just long enough to see what’s actually happening. if you’ve been stuck in the “why isn’t this working?” loop, this one will feel like a relief. a question for you: where are you trying to get 3-year results in 3 months? also: if you want to come on the pod for a chat about your journey (the messy bits included), message me. i’m building a space for real women + real stories. want a youtube-specific title + description too? dm me the word “youtube” and i’ll send options. 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

    52 min

  6. 13 FEB

    462| Why most women over 35 never get lean! I wish I learnt this YEARS ago.. (the hard truth about body recomposition)

    * why cant i get lean after years of dieting? (it’s not calories or hormones) * why do you gain weight when you try to eat more? * why didn’t eating more make me leaner? * why do I just feel bigger when I eat more carbs * why am I just pudgier around the middle… I’m sure you’ve asked yourself these questions why has progress stopped? why don’t you see the shape and definition you thought you would when you’ve been lifting for years!? these are all the questions that kept ME stuck in a spiral. I saw THEM making it work – eating more, omg the carbs they could eat and LOOK LIKE THAT? but nah my body just …. it doesn’t respond the same so if any of this makes you feel seen and heard. - PLEASE PLEASE reach out I would love to hear from you If you’ve been dieting on and off since your 20-s… trying everything but still don’t have the tighter, more defined body you want — this episode is for you. and noooo its NOT that you arent as hard core.. or that you cant be as strict as you once were…. Most women never get lean because they never leave fat-loss mode long enough to actually change their body. actually more than that.. how CAN you trust the process when you don’t understand the process + what progress should look like? lets dig in so you can STOP avoiding it like the plague – cos its keeping you stuck in diet limbo: exhausted, frustrated, and constantly starting over. If you’re tired of: • Losing and regaining the same weight • Feeling flat, puffy, or stuck despite training • Being scared of carbs or eating over a certain number • Feeling like fat loss only works when calories are painfully low This episode will change how you see progress — and what it actually takes to build a lean, defined body you can keep. PLEASE PLEASE reach out If this makes you feel seen, heard, or called out in the best way And if you’re ready to get out of diet prison, start shifting what progress means now. my Instagram APPLY FOR COACHING HERE: Similar episodes:  losing the last 5-7# the truth about getting leaner   why fatloss feels so hard   what you need to know: • The real reason eating more makes you feel puffy at first (and why that’s not fat) • Why muscle growth is slow — and why that’s exactly why it works • How chasing the scale keeps you soft, not lean • The difference between lifting weights and training for body composition • Why maintenance isn’t “wasted time” — it’s where results are built • How to stop panicking, pulling calories back, and restarting another failed deficit • What progress should actually look like if your goal is definition, strength, and energy Most women are stuck in a cycle of dieting and emotional exhaustion, believing that eating less is the only path to leanness. the groundbreaking mindset shift; embracing maintenance, strategic fueling, and patience to build a body that’s strong, defined, and sustainable without constant restriction or endless cardio. ready to reclaim your energy, confidence, and relationship with your body? lets BREAK the cycle - learn how to build muscle, shed fat, and feel good If you've been dieting for years with little to show for it, frustrated by the scale's deception and unsustainable efforts, this episode is your wake-up call. I break down common misconceptions: why you won’t see muscle growth overnight, how hormonal health impacts your progress, and why slow, intentional effort wins over frantic calorie cuts. Ruby Cherie is a transformation coach specializing in empowering women to rewrite their body story through strength, mindset, and science. Known for her no-nonsense advice and compassionate approach, she helps women break free from dieting traps and build a body they’re proud of—without the burnout. Remember: fat loss is slow, muscle gain is even slower—so patience, persistence, and strategy are your best allies. It’s time to stop chasing impermanence and start creating lasting change. Your new mindset and body are just one listen away.

    26 min

  7. 6 FEB

    461/ the biggest mistakes women make trying to get lean (and why you keep getting stuck) Brandon DaCruz , Jeff Hoehn, Ruby Cherie

    ok ok ok. you’ve been chasing the tighter more defined look for YEARS but your body just wont cooperate… it still feels like nothing is changing and that’s why this episode comes at you hard…. coz truth is; most of you arent sucking at this whole thing bc you arent as disciplined as you used to be… or because you arent doing enough.. you’ve been taught (years of conditioning) to obsess over the wrong scoreboard. the wrong metrics of progress if you keep chasing “leaner”… but your body still doesn’t look the way you want? this episode is your reality check. this isnt a matter of more deficits, more fat loss.. We break down the biggest mistakes we see women making when they want body recomposition (more muscle, less fat) we break down the actual mistakes that keep women from building that lean, athletic, “she lifts” look and the whole “calories in calories out” can get tossed out the window here. “another deficit” is usually the exact thing keeping you flat, tired, and frustrated. we talk about: • why your algorithm keeps feeding you the very things keeping you stuck (its not whats TRUE or what you need.. but what you already believe) • the under-muscled reality: why you can get smaller and still not look how you want • diet purgatory (weekday restriction + weekend overeating) and why you get the worst of both worlds • we talk training intensity (and why most people aren’t even close to failure), we talk about the parts of training that are NEVER spoken about because it isnt flashy enough but its what you need — and how to tell if you’re really close enough (rep speed doesn’t lie) • why building muscle is harder than fat loss: it’s slower, it’s boring, and it’s the point main takeaway: if you want a physique that looks lean and athletic, you have to stop trying to diet your way there and start building the foundation — with training intent, proper fueling, and patience long enough for your body to actually adapt. if you’ve been stuck in the cycle of “i’ll diet now, then i’ll build later”… this is your wake-up call. dm me “build” on Instagram and if you want help applying this to your body, your training, your life @transformxruby THe boys! @jeffhoehn_ @brandondacruz_ \ \ we talk: body recomposition for women, build muscle, train to failure, progressive overload, mechanical tension, bracing, diet fatigue, metabolism, reverse dieting, under-muscled, toned physique

    1h 12m

  8. 30 JAN

    #460; Stubborn legs? here's why you’re not seeing muscle definition + my blueprint for leaner legs

    sick of the back of your legs looking spongy no matterwhat you do… and feel your legs are just CHUNKY? most women train legs wrong.. training hard isnt the issue.. training effectively is. sometimeswhat looks like progress is really just taking you around in circles legs and glutes are the most demanded topic for a reason ; because they’re the hardest place (for most women) to actually see change. many of you may wonder why they always feel chunky or bigger... yep, this exact thing kept me stuck for years.. i was working hard - if anything this made me want to smash them more.... but... honestly? i didn’t understand what “progress” actually feels like when you realise DIETING isn't the same as training + eating for body recomposition (more muscle, less fat) i hear: “pants feel tighter when i eat more carbs”, “why do my legs feel bulky after leg day”, “spongy back of legs”, “how to lean out my cellulite hamstrings” so im talking why your pants feel tighter when you start eating more carbs the glycogen + water retention piece (aka your legs are basically giant sponges) why “training hard” isn’t the same as training effectively why hip thrusts aren’t the main character (they’re icing — not the cake) how you can bias hamstrings/glutes so the back of your legs stops looking spongy why living in a calorie deficit makes “lean legs” feel impossible and how the scale + that “i feel fluffy” sensation is literally the thing that keeps you stuck i also talk about the real sabotage no one admits: mentally dieting. the second you feel full, heavy, tight, or the scale goes up… you start pulling back effort, second guessing food, adding cardio, changing exercises, changing the plan. and that’s why you keep spinning your wheels. if you want strong, lean, confident legs, you need a smarter program, real progression, proper rest, and enough fuel to actually train like a beast… without panicking the second your body feels different. everyone wants legs and glutes that look lean and trained.but most women are stuck in this loop: train hard ➝ eat a little more ➝ legs feel full ➝ pants feel tighter ➝ scale goes up ➝ panic ➝ pull back ➝ repeat. if you’re done wasting years doing the same cycle, shoot me a dm and we’ll talk through what’s been keeping your legs stuck. comment: “do you avoid quads because you think they bulk too fast?”

    35 min
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no BS nutrition, metabolism, fat loss, muscle + mindset for women who train hard but still feel stuck or ready to take things to the next level you’ve done the diets + macros, but your body doesn’t match the effort i’m ruby cherie (@transformxruby), helping you build muscle, eat carbs without fear + train with intent so you stop second-guessing and finally feel strong, confident, in control (for good) whether you’re 30, 40 or beyond—here you'll learn, unlearn and get results that actually last no fluff. no fads. just real talk that gets real results xo. your new podcast bestie

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