#443; how to lose stubborn belly fat, control your hormones, have more energy + feel better; menopause, carbs and body changes

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.