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

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 jus...

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 c...

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 beyon...

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 l...

tired of dieting? ready to see what happens when you eat more, lift heavier + stronger, and stop chasing diets or the scale? feeling so tied up in it all? you’ve been told to eat less, train harder, and diet. but what if that’s exactly why you’re stuck? You've only known the scale as a way to gauge progress. Not measures of true change. Not ones for body composition over time No, body fat measures...

are your workouts building the body you want—or just burning you out? in this ep, brandon and i rip into how to ACTUALLY train for the results you want, how to work with any setbacks that could hold you back from training a certain way and we dig into the real reason your body isn’t responding. what do most women get wrong about training intensity, fatigue, soreness? how do you actually make progr...

kim’s story is a full-body exhale for anyone who still thinks carbs = chaos. from fearing fruit to fueling with sourdough and building actual muscle definition, she learned the hard way what most women never get taught: carbs aren’t earned, they’re essential. years of diet culture made her world smaller—and how lifting, smart fueling, and brick-by-brick consistency rebuilt her body and her mindset...

this episode might ruffle some feathers because we’re calling out the stuff that’s keeping women stuck: obsessing over glute circuits, chasing 12 reps like it’s magic, and thinking you’re training hard when really…you’re just underfed, overwhelmed, and your program isnt designed for progress, just fatigue So while your training might be the problem.. It is also the solution  - but thats only when...

tired of starting over every monday? stuck obsessing over your belly, your calories, your clothes feeling tight — even when you’re “doing everything right”? this episode is for the woman who’s: -scared to eat more because she’s afraid of gaining -frustrated by her “fluffy” midsection no matter how hard she trains -constantly comparing herself to old photos, past bodies, or what worked when she was...

if you’ve ever said “i just want to feel normal around food” — this episode’s for you. because chances are… the reason food feels so exhausting isn’t because you’ve done it wrong — it’s because you’ve only ever learned restriction, chaos, or performative balance. if food feels like pressure, you’re doing it backwards feel like food is way harder than it should be — even though you’re doing “all th...

muscle is your metabolism. carbs are your fuel. and strength is your ticket out of the cycle. this ep is everything women need to hear about body change. this episode is for every woman who’s been told to eat less, do more, and just “try harder.” you’re not failing—your strategy is. and in this no-bs convo with my girl kitty, we break down why your metabolism isn’t broken… it’s just under-muscled....

feel like nothing worksanymore? you're eating “healthy,”training hard, and doing all the “right” things—but your body just isn’tchanging the way it used to. if you’ve ever said “i’m doingeverything right, and nothing’s working”—this episode is going to hit hard.   fat loss is harder whenyou’re overstressed, under-recovered. , or spent years in a deficit—thisepisode is going to explain why fat...

Do you need a new lens? Are you feeling fulfilled in your journey? Or resentment? Are you lit up by your life?  hard work… working hard… discipline – the REAL problem is HOW you’ve been using all 3 its time to redefine what “results” mean based on who you want to become , not what you're afraid to lose. chris liddle and i unpack the hidden cost of hustle culture, the identity traps in the fitness...

no one ever taught you how to track this part of progress. in this episode, i unpack the realities of progress — from strength gains to body recomposition — and why most women throw away the phase their body needs most. → what progress actually looks + feels like when the numbers stall → how strength can increase without building muscle (and why that matters) → the tiny cues your body’s changing —...

you’re lifting. you’re tracking. you’re trying. but your body’s like… “nah.” this episode is for the women chasing fat loss and musclegrowth—but not getting either. tom and i talk through the sneaky reasons your training isn’t translating toresults. not because you’re not working hard—but because you’re stuck in thein-between: not quite cutting, not quite building, and definitely notprogressing. w...

if you’ve ever looked in the mirror and wondered: “why am i training so much… and still look the same?” its not about showing up… but HOW you show up  in this episode, i break down the exact blueprint i use with clients to go from “why am i not seeing changes?” to “holy shit, i actually look like i train now.” this episode will shift the way you see effort, intensity, and progress. it’s not a moti...

Summary In this episode, Ruby and Nikias discuss the often overlooked aspects of muscle building compared to fat loss. They explore the psychological challenges faced during bulking phases, the importance of tracking progress through training metrics rather than physical measurements, and share personal experiences that highlight the need for patience and a solid routine in the muscle-building jou...

the effort trap no one talks about you’re showing up. tracking. trying harder than ever. but your body? not responding. and that kills your motivation faster than anything. what happens when you’re doing all the things… and your body still isn’tchanging? you don’t just lose motivation. you lose trust. in your process. in your body. in yourself. this episode is for the woman who’s stuck in the effo...

most women think they need to eat less and do more to get lean. but what if the thing you're chasing — that lean, strong, defined look — actually requires more food, heavier lifting, and a different version of progress tracking than what you've been taught? in this episode, i sit down with brandon smith to unpack the difference between what women think they need to do vs. what actually gets them r...

feel like you’ve tried every macro calculator, but still don’t know what you should actually be eating? what if you’ve been asking the wrong question this whole time? because if you think the solution is just finding the right macro ratio or calorie target, i’m going to show you why that’s actually what’s keeping you stuck. in this episode, we’re not just talking about macros — we’re dismantling t...

ever feel like you’re doing everything right—training consistently, eating clean, tracking your food… but still not seeing the body you want? this one’s for the woman who feels like she’s spinning her wheels. Like your body was changing… but now its just staying the same… burn, bloat, and confusion: the real cost of false progress what i wish i knew before training 6x a week for 2 years is packed...

why your calorie deficit isn't working and how to break free from the endless dieting cycle this is why tiny deficits and weekend “cheat days” aren’t harmless, why your body isn’t responding the way it should, and what actually needs to happen before you ever start dieting. we cover how to prime your body, fuel your metabolism, build a maintenance lifestyle, and create real results that don’t disa...

The real reason you keep finding yourself in a loop or just trying harder you don’t need another diet — you need a new way to see yourself. in this raw and real episode with executive coach jayme shiarla, we unpack the actual reasons you keep sabotaging progress… even when you know what to do. every woman who’s dieted for years knows this feeling: you want to change, but you keep circling the same...

think it’s just cortisol causing belly fat after 35? here’s the real reason your body’s not responding and what to fix if fat loss keeps stalling. you’ve been told it’s your hormones. that it’s cortisol’s fault. but what if the real reason belly fat is sticking around after 35 isn’t your hormones—it’s your recovery? in this episode, we break down what’s actually happening with cortisol, fat storag...

most women are stuck in a cycle of overtraining and under-eating—and still not seeing results. this episode breaks down the truth about why that’s happening. in this episode, we go straight into the real reason most women are stuck spinning their wheels. if you’ve been training 5–7 days a week, living on 1600 calories, and still not seeing results—you’re not alone. and no, it’s not your hormones....