You thought you were ready to diet. You felt strong, focused, and "mentally there." But somehow, despite your best intentions, you're stuck. You’re tired, nibbling more, lifting less, and your body? Not responding like it used to.

In this raw, real episode, Ruby breaks down one of the most frustrating places to be as a high-performing woman in a fat loss phase: when your body slips into a suppressed maintenance, and you don’t even see it happening. It’s not a lack of discipline—it’s that you're unknowingly dieting in limbo.

We tackle the real reasons behind metabolic stalls, carb fear, recovery gaps, and why obsessively "tightening up" after results start to slow actually leads to burnout, not breakthroughs.

This is a must-listen if you’re:

• Afraid of increasing calories after seeing progress

• Confused by your cravings and constant fatigue

• Feeling like you’re stuck in a loop of trying harder but getting nowhere

• Scared to let go of dieting even when you know it's time to

You’ll leave this episode with permission to pause, pivot, and rebuild trust in your body again—with clear, grounded steps on how to get out of that unintentional maintenance trap.

Because dieting isn’t the goal—being fueled, strong, and thriving is.

If this hits, share it with the woman still white-knuckling her plan. Take a moment to reflect, breathe, and ask: is this still serving me?

Follow us on Instagram: @transformxruby @100realwithrubypodcast

topics: female fat loss, sustainable fat loss, carb myths, women over 40, fat loss over 40, muscle gain for women, recovery and fat loss, cycle syncing, fat loss for performance

do you keep telling yourself "i'll build muscle after this next fat loss phase"... but that phase never really ends?

: you can't out-diet poor training. and you can't shortcut the time it takes to actually build muscle.

• what if your "maintenance" calories are actually holding you back?

• why obsessing over the scale is stopping your physique progress

• how to break free from the bulk-cut-bulk-cut loop for good

this is the episode that will change how you see training, fueling, and results.

refocus on your training intensity—are you truly pushing close enough to failure?

fuel like you mean it—undereating doesn’t build muscle (and yes, carbs are your friend).

commit to a building phase that lasts longer than you think you need (12 months minimum).

stop measuring your worth by the scale—track your strength gains instead.

like this convo? share it with a friend who needs the tough love.

i want to hear from you—want to come on the podcast and talk about your journey? message me.

find me @transformxruby on instagram

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Find jeff here; https://www.instagram.com/jeffhoehn_/

scroll down for time stamps

• Building muscle requires a training stimulus, not just diet.

• Many women make the mistake of not eating enough to build muscle.

• Focus on performance metrics rather than just scale weight.

• Training close to failure is essential for muscle growth.

• Nutrition plays a critical role in optimizing training performance.

• Body composition is key to understanding fat loss and muscle gain.

• Mindset affects how individuals approach training and nutrition.

• Optimizing metabolism can enhance fat loss phases.

• Finding joy in training can lead to better long-term results.

• The scale should not be the only measure of progress. Your body needs fat to function properly.

• Training properly can lead to muscle growth.

• Nutrition must align with training for effective results.

• Quality food choices are crucial for muscle building.

• Managing stress is essential for muscle retention.

• Building muscle takes time and patience.

• You can maintain muscle without being in a surplus.

• Cardio can aid recovery and overall health.

• Tracking nutrition can help create awareness.

• • Stress management is key to achieving body composition goals.

  "You can't diet on muscle."

  "It's glorified yo-yo dieting."

  "You actually never give it time."

  "Women need to train differently than men."

  "We want fat loss, not weight loss."

  "Muscle growth is a slow process."

  "You're not made out of wood."

  "You can start to build muscle."

  "Nutrition needs to match training."

  "Training is super important."

  "Building muscle is a slow process."

  "You can't be in a deficit forever."

  "Eat enough for long enough to see changes."

  "Stress on the body is a huge factor."

  
  

• 00:00

  Introduction to Muscle Building and Nutrition

  02:51

  Common Mistakes in Muscle Building for Women

  06:07

  Training Techniques for Effective Muscle Growth

  08:50

  The Importance of Nutrition in Muscle Building

  12:06

  Understanding Body Composition and Fat Loss

  14:58

  The Role of Mindset in Training and Nutrition

  17:48

  Optimizing Metabolism for Better Results

  21:03

  Finding Joy in the Process of Building Muscle

  23:49

  The Relationship with the Scale and Body Image

  27:06

  Conclusion and Key Takeaways

  36:06

  Understanding Body Composition and Nutrition

  39:21

  The Importance of Inputs in Muscle Building

  43:09

  Training Techniques for Effective Muscle Growth

  49:42

  Balancing Cardio and Strength Training

  01:00:19

  Nutrition Strategies for Optimal Performance

  01:05:24

  The Role of Stress in Body Composition

Why Eating More Might Be the Missing Piece in Your Fat Loss JourneyAre you stuck in a fat loss phase but secretly burning out? Are you scared that taking a break means failure, laziness, or losing progress?

In this episode of 100% Real with Ruby, we tackle one of the most misunderstood—and most important—strategies in sustainable body transformation: the strategic diet break. This isn’t about quitting. It’s about learning to pull back so you can move forward with more strength, clarity, and long-term success.

What you’ll learn:

• The real reason you’re not losing fat (hint: it’s not lack of effort)

• What a diet break actually is—and how to do it right

• Why your metabolism hasn’t “broken”—but your strategy might be

• The research behind why breaks protect muscle + improve results

• How to shift your identity from dieter to strong, fuelled, and in control

• Why you might need a break even if you're not "lean enough"

• The difference between pushing harder vs. pushing smarter

• How diet breaks preserve muscle, improve results, and prevent burnout

• The studies that prove breaks work better than constant dieting

• Real-world mindset shifts and client stories that prove this works

This episode is for high-achievers, all-or-nothing thinkers, and women stuck in the loop of always trying but never quite getting there. If you want to break free from chronic dieting and finally build the physique you want—without running yourself into the ground—this one’s for you.

Topics: diet break, fat loss plateau, weight loss burnout, muscle preservation, metabolic health, training fatigue, female transformation, strategic nutrition, sustainable fat loss, intentional maintenance, high-achiever weight loss, diet fatigue, training recovery