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

Ruby Cherie | Evidence based transformation coach + nutrition expert
  • 5.0 (17)
  • HEALTH & FITNESS

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. 12H AGO

    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

  2. FEB 13

    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

  3. FEB 6

    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

  4. JAN 30

    #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

  5. JAN 23

    459; Your body looks like what you do, is it what you want though? your 2026 reality check (build your best body composition) DEAN GUEDO

    two quick wins before you even press play:• you’ll stop blaming genetics, your body or something thats wrong with YOU... & start fixing the signal you’re sending it • you’ll get a clean “do this / not that” framework for cardio, carbs, and training so you can stop spiralling if you’re walking into 2026 with the same goal you’ve had for years -“i just want to look lean and toned” -but you’re still not changing… this episode is for you. because what i keep seeing is women repeating the same patterns. their training is a pattern.their dieting is a pattern.their fear of carbs is a pattern.their “i’ll start again monday” is a pattern. and then they wonder why their body doesn’t change. in this conversation with dean guedo, we make one thing painfully clear: your body looks like what you do. so if your week looks like a cardio person’s week, you’ll get a cardio person’s adaptation. and if lifting is always the thing you “fit in when you can”… you’ll keep feeling like you’re working hard with nothing to show for it. we talk about:• why running builds endurance outputs, not a “glute-built” physique• why “hard” is not the same as “effective” (and why resting is part of the stimulus)• why the real 2026 glow-up is skill + intent + fuel + time — not another phase• why maintenance feels emotionally harder than dieting (even when it’s physiologically easier) two mini wins to take into this week:• choose one goal for the next 12–16 weeks and build your week around it (stop trying to do everything)• fuel the sessions you want results from: carbs + protein, then let cardio support your life — not replace your lifting if you want to come on for a chat about your own journey or struggles, dm me “pod chat.” and if this episode hit, comment with the pattern you’re ready to break. find me @transformxruby on instagram noted in the episode:• follow dean: @walk.more.king• if you got value, share/tag me and leave a 5-star rating (i just hit 80 — let’s get to 100) 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

    43 min

  6. JAN 16

    #458; real body recomp starts here - your physique upgrade; eat more, lift better, look leaner - chase SHAPE over scales

    want real definition? eat enough to train hard, recover and grow. this is how eating at least maintenance calories with protein and carbs create lasting shape without yo-yo dieting. you don’t get a sculpted body by starving it. in this conversation with ali gilbert, we show how eating enough lets you lift better and look leaner. we cover the big rocks first: high protein, smart carbs, progressive strength training and maintenance habits that actually fit busy life. we unpack why chronic deficits flatten your shape, why “clothes fit” and body fat scans can derail you, and how macro calculators miss your history and context. you’ll get practical protein playbooks (targets, lean swaps, easy meals), carb timing that powers lifts and calms cravings, and a simple way to track without obsession. we also talk real-world flexibility: travel days, shakes over tupperware, and how to keep momentum when life gets loud. mindset matters too. expect slow, steady change, learn to be ok with fluctuations, and build the skill of maintenance so you can dip into short cuts when it makes sense and then return to fueling. the result: more muscle, better performance, and a look that lasts. takeaways • the “eat more to look better” paradox explained • protein setups that keep you full and on track • carbs for performance, recovery and mood • ditching bad metrics in favor of prs and habits • when to cut, when to maintain, how to decide 👉 ready to build leanmuscle and stop chasing fat loss forever? follow us on instagram [⁠https://www.instagram.com/transformxruby/⁠] or apply for coaching [⁠link⁠] to work with us. so we have spoken on many podcasts before about fuelling our bodies for the results we want… But we also both came from A fear of eating more A fear of doing less A fear of carbs A fear of increasing our calories A fear of carbs How clothes can even hold us back, or scales our  stories with luke when we started revamped  ** outsourcing - why is a coach so valuable in this The gain before lose No real program Fear of getting bulky “My body is different, my legs gain too fast” “Its different when youre older” “I just get bulky” “I just get fat” Fears you had, where you are now Just because you eat food…. Or train doesnt mean youll know  Why protein is soooo beneficial How “general advice” online can ruin peoples progress We see these short term things and freak the f**k out How focusing so much on short term results robs you from ever reaching long term ones Lol i eat 180-220g easy without protein powder HEAT is a waste of calories ….  Scales bf% Macro calculators “I need carbs to train” Why is it you need to focus on health first….? Like if you think about someone who has a higher blood pressure, resting HR  How youve seen these lifestyle changes benefit people How all of thi stuff can factor into a better life - people don't see it when they start… but how - i know you promote this for the guys you coach but how can the mums and women here apply this? How an active life can really help your health & body coposition  Why food quality also matters (thinking of the work to break it down PAST EPS: https://open.spotify.com/episode/7muCGAIdwGeyDdzQe1EsWu?si=VDAZ2tMDQS-6D7oW3iO2WA https://open.spotify.com/episode/0Yq1KiOO0embC6LW0poXZg?si=k1iOF0_KTOmKc_5IUDb2PQ https://open.spotify.com/episode/0xZdWU80mhSBue6Thlx1JA?si=xqU68K9ISZy29IpAD8_nDw https://www.instagram.com/thealigilbert/ https://www.instagram.com/transformxruby/

    57 min

  7. JAN 9

    457. Why you've been doing this for years without the results you want; the unseen baggage blocking your progress (+ how to make 2026 your turning point) – Sam forget

    this episode is for every woman who has ever said: “i’ve been doing this for years… so why don’t i look like it?”  Lets build you a life you don’t need another diet for…  with an uncomfy audit inside… We lovingly drag the difference between being busy and being productive. Sam and I walk through training and nutrition audits: how to know if you’re under-training but over-exercising, burning your willpower on the wrong stuff, and what to simplify so 2026 finally stops feeling like Groundhog Day. we talk about moving from punishment to performance: fuelling for training, chasing strength PBs, and letting fat loss be a by-product instead of your whole personality. Especially powerful if you’ve never really felt what it’s like to lift well-fuelled and strong. no more getting back on tracks.. no more falling offs in the first place.  It’s about expanding; your strength, your capacity, your confidence. Sam and I explore theme-based goals, approach-focused living (“what can I add?”), and why tracking the right things (training, steps, practice) matters more than obsessing over the scale. If you’re craving a bigger, fuller life… we have your starting line in this episode out with yoyo dieting, low calorie hell. out with feeling like you’ve been “on a diet” since forever and still don’t have the body or life you want…  bc its this perma-state-of-dieting that keeps women over 30 stuck links: find me @transformxruby on instagram Sam @coachsamforget   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 most women think they’re stuck because they need a new program… but really? they’re stuck because they keep bringing the same mindset into every “fresh start.” this episode goes straight for the belief systems that keep you looping: the fear of being a beginner, the identity you won’t let go of, the invisible baggage that keeps weighing down every goal you set. we talk about why your training feels hard but isn’t actually productive, the real reason you never look like you’ve been lifting for years, and what changes the second you finally fuel properly. the whole episode is a reality check on skill, intent, perma-dieting, identity-building, and learning to trust yourself again. this isn’t an episode about motivation. it’s about flipping the lens you see yourself through. two mini wins you’ll walk away with: • a simple way to audit whether you’re actually training close enough to failure • a 60-second self-check that reveals whether you’re still living in old identity patterns if you want to come on the podcast and talk about your own journey or struggles, dm me. i love real chats.

    46 min

  8. JAN 2

    STOP setting goals like it’s 2015: why your “smart goals” keep failing & what to do in 2026 - ep.456

    find me @transformxruby on instagram DM me for my habit guide, my 'find your wins' guide or share your struggle and ill see how i can help NOOOWWWWW if you’ve ever looked at your life and thought, “how am i still here?” this episode is for you. 2026 can be your first year that doesn’t look like a repeat… but only if you stop trying to build a new life with old rules. for the woman who has the notebooks, the planners, the goals… but still ends up back at square one the second life gets chaotic. 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 i’m walking you through the real reason that happens — and spoiler: it’s not discipline, motivation, or willpower. it’s the unseen baggage. the pressure to bounce back. the perfectionism. the all-or-nothing wiring. the diet-culture timelines. the belief that your progress should look like it did in your twenties. the guilt you carry every time you “fall off.” this episode dismantles every lie you’ve been told about consistency and rebuilds it into something sustainable, honest, and actually doable. you’ll learn: • why your brain clings to old patterns • how outdated identity keeps you stuck • why invisible progress is the most important kind • how to build systems that protect your goals on your worst weeks • the tiny shifts that will make 2026 radically different • why believing you’re the problem has held you back for years 2026 doesn’t just need the NEW YEAR NEW ME spirit... it needs a new system. a new identity. a new truth. you’ll walk away with clarity, direction, and the exact mental shift you need to stop repeating the same year over and over. if you’ve felt stuck, inconsistent, frustrated, or exhausted by your own expectations… this episode will change the way you see yourself and the way you approach your goals forever. hit play. your 2026 starts here.

    36 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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