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

Carbs Creatine Importance of muscle mass etc Recent advances in creatine nutrition and physiology suggest that the quantity of creatine the body naturally synthesizes is not sufficient to meet human needs. As a result, humans have to obtain enough creatine from the diet, which nominates creatine as an essential nutrient in certain circumstances Alot of people are on a quest to lose fat and get “”toned”” But a big component of what they want is fatloss… how can creatine help in this > maybe you can explain now what exactly this magical white powder is, how we can get it in the diet but thats not near enough, especially for those who arent heavy meat eaters > Performance & ability to train harder for longer & do more HIGH QUALITY WORK is what gets the best body composition outcomes. How can creatine help with that and the 3 anabolics noone is talking about enough - protein has enough lime light Build muscle - lose fat Yeah if you can sustain the lifestyle of “ high protein >> not just focus on the scale People are worried about scale weight The 3 anabolics Water - hydration Carbs Creatine Everyone talks about protein enough Talking about energy - - ATP @scott_forbes_phd

Undernourished You are not your identity – its like a metabolism. Its dynamic People hold themselves to old notions Old things that they have become an identity of themselves But you just cant do it all at once, and if you cant do them all that’s fine – its only a fail if you beat yourself up for all that you aren’t doing instead of all that you are holding up to All that you are doing Not only that but the benefits of what you are doing and why its important to you and what it added to your life People don’t accept that maybe their goal posts have shifted and they aren’t the same person they were when they started You learn through experience not in acquiring knowledge Boom and bust Its like starting a marathon without eating breakfast Do you believe you can I think a lot of the time it’s a fear of not believing There was so much chaotic energy going on Theres chaos around us this can even be pressure at work so we go to controlling our bodies ,

mAcro checks and calculators - macro coaches Ben carpenter & syatts posts Its not about willpower or motivation People put in a certain effort and expect a certain result THERES A TIME LAG JUST BECAUSE YOURE DOING THE RIGHT THINGS AND PUTTING IN THE EFFORT - Doesnt automatically mean results JUST BECAUSE YOURE SHOWING UP & doing your best It took years of habits, beliefs, actions… to get you to wher eyoua re now, they werent ideal for the you that you now desire to be You need to now BUILD, repeat and cement in NEW habits, beliefs and identity shifts to create a new level of living, a new version of yourself Shit takes time. It took you 50 miles into the woods, you need to come the 50 miles out and through forging a new path, not the same one you went down in. its like the harry potter maze that closes in on you The only way out is THROUGH; We cant build or pivot or change from something that isnt being don't consistently  Mindset  People trying to lose weight for years on end Losing and gaining the same weight Struggling for months & years Taking a break from fatloss doesnt mean gaining weight It means the mental side as well Yes we need to lose weight but you can lose weight without focusing on it but shifting it else where Actions in one place, focus in another Especially if you do have alot of weight to lose Enabling - babysitting Effort, intent, intensity The role of stress ___ Pain points -  Marketing, coaches … well trainers. Great sales people know how to sing to this and bring out your desperation  Saw something from adrian chavez warning people against one of the Drs on IG (no idea how hes a dr bc its not in nutrition) but warning against his advice which could easily kill people But making a statement that people like putting contrary advice out there Alot of chinese whispers as well where messaging gets mystified I said this on the last podcast wher emsot people who come to us can recomp and then there will be a point along the road you cant but you  I want to talk about minimum periods with coaches being only the true A to B wont be  B to C @transformxruby @kenny.lipton @sarahsl.fit

Trying to take from a body Getting to results as quickly as possible Chasing more more more Rise of social media FALSE MESSAGES 8 week progress Look at this -- Also the unrealistic expectations I also think that people don't understand the actual healthy body fat, everyone wants to get off every corner of fat on their body without realising ‘ & how theres so many people jumping to comps and photo shoots which isnt always taken to a sustainable level When people hear a year or months, it seems too long The real results don't come with exciting measures Its boring consistency And a coaches job is to sift trough the bullshit to stop you doing dum shit Why youre doing something comes from you tho - you know youre why but you confuse it. Your want and actions arent aligned Love talking aout this stuff too Rep range 8-12 HOW you perform them You get better at what you practice, practice control and you get better at it Only focusing on weights can talke away the quality → people also don't understand realistic expectations But your history does matter Also you don't know the past of people when you see them ___ Different forms of stress on the body - you tax different energy systems which is why periodization is so important - nothing is more important because they all have a part and all potentiate the next phase Thats why progress isnt linear and its important to spend

@nikias_fittotransform  -  Fit to Transform Podcast - fittotransformtraining.com @transformxruby - Your total effort level that you give reduces Body critique even as you get to your leanest not out of it But the thing is I want to go back to where you mentioned the people with a lot of body fat that also have the mindset and habits holding them back Focusing on not dieting doesn’t meal not losing weight, it means shifting your focus but having actions aligned for fatloss + another focus point You know its going to take longer than you want it to anyway so chasing something tangible & exciting is important Resassurance What to expect Kilos to be kickass You cant thrive on 1500 calories You will never thrive without carbs You will struggle to get to the gym bc things feel hard Your energy isn’t all there People you see say they train hard blah blah but still acnt see gains, glutes cant grow blah lah The same people are trying to lose fat and build muscle at the same time People are impatient enough You make it harder with this approach Chase performance, hard to do when you don’t have strategy, or someone to show you where to look You still need to be intentional outside of dieting so you don't gain too much fat Sometimes a coaches job is to just stop yuou doing dub crap like changing your macros as a knee jerk reaction The process of a true transformation Is phasic And they get easier over time as you gain more experience But you ned consistency not only optimizing things here and there Your life is in flux. Adapt your targets to the season of life you are in The missing part in a transformation is usually allowing yourself long enough to build Mindsets that hold you back from building the body you want Being afraid to eat more consistently for long enough but why you need to Not dieting doesnt always mean getting into a surplus… if you still have alot of bodyfat, you can build in maintenance but otherwise a slight surplus will serve you better You still need to be intentional outside of dieting so you don't gain too much fat Things you need to let go of The identity crisis you can have in not being “a dieter” or “chasing fatloss” anymore How it can feel worse before it feels better What to focus on & how to train for optimal results How body image isnt about a look or number perse but something deeper Shifts you need to make to build muscle, lose fat and keep your results long term What you do to lose the weight isn’t what you to do keep it off But your lifestyle • Fear that its going to be the rest of their life • It feels too hard • The commitment is the hard part because it feels too long • Its hard at first and there are a lot of tradeoffs, youll have to say no… people are unwilling to say  no Why its important to have a coach outside of a fatloss phase But also in one If you do it the right way, the after phase will be so much easier to transition out of have give you Any transition is hard Any transition between phases Identity crisis Identity of a dieter Always on a diet always struggling to lose weight

ou don’t know what you got until its gone     # Its never to late to start being 1% better to your best self. ‘being ready’ is a lie   Identity Fear of change   Where does the fear of loss of control come from The need for identity change Because they f     You don't see the whole picture online Something i notice is that people arent even aware of what holds them back They start with the right intentions but get lost in it all   identity     Bc people feel like they need to be a master of it all already and at someone elses year 3 6 or 9         Being ready embracings the phases       they beat themselves up alot perfectionism impatience many times     doing the hard shit i feel like there's this YES YOU NEED TO BE KIND TO YOURSELF and allow yourself to find balance but it also hits a point where they dont push themselves into discomfort enough   like the actual hunger and discipline to go at it and push harder, do more, challenge themselves     29:00     The wins you are so desperate to see are hidden behind the losses you are afraid to have   Fear of the feedback The learning is tedious, its uncomfortable You have to start somewhere         this is a great way to see it – if youre recomping, that’s not a good thing. It shows how inconsistent you are because you adapt to what you give your body so then you need to increase the force of change   people wont allow themselves to sit with emotions   People wont allow themselves to experience the process – why is that   Self narratives – relate to not dieting and maintenance I always gain faat not muscle     Fear of maintenance or not able to do maintenance bc they dieted their whole life   Busy busy to not sit with emotions so we cant see ourselves doing the journey of the diet the right way      

Habits, mental stuff to maintain the new transformed body is another ball game Only think 12 weeks down the line Scale is only useful when its part of other indicators The scale isnt end all be all The fitter you get The leaner you get The less useful the scale gets Knowing how your body works is so impotr This is where alot of people undo themselves because they just want results yesterday People are scared of diet breaks & maintenance because they feel like they are going to just get fat Weightloss resistance Most people don't know what they want or like because they always answer with what they think their answer should be which keeps them away from their values and a way that can actually lead to results What do you have to say to the people who say they arent losing weight in a fatloss phase What do you say to the people who blame carbs and say sugar is addictive zero-fluff guide to setting up the diet for fat loss. The people who tend to go to extremes tend to rebel all the other way and then go to HAES or trying to fit anything in and wonder why it doesnt work without realising how micronutrients are important and i know that you spoke about this with brandon Micro nutrients and thermic effect of whole foods and then we will go into the magic of protein Your speciality Fibre Veges Metabolism and key nutrients Krebs Okay so lets set up the ultimate diet for fatloss. Zero fluff Your ultimate guide for fatloss, avoiding the BS & keeping your sanity/ Alan Aragon And weight fluctuates and as a female you may go up for 2 weeks before you go down How not every message is for you because some people CAN do a massive deficit and it IS healthy because it is reducing bodyfat which isnt healthy when you are overwweight to that degree And what is it that bodyfat sends out because they arent actually inert cells If you love food, shakes will make it harder for you and so will the fact you wont really feel full How can excess body fat impact the ability for protein to be built `. how the importance of protein increases as you age as well as weight training Benefits of protein in attempts to lose BF% PROTEIN how the protein you eat isnt all about muscle Only 10% of it goes to muscle as muscle is broken down every day and ¾ of that is reused in muscle synthesis What happens to the rest of the protein we eat & why is it so important?

People are too focused on the scale and especially in the acute sense when its the worst metric over time When people say that they were building but only Are you training hard enough? Are you being honest and consistent with what you say you are eating we also said how beneficial protein can be here and carbs can helpalot too People who arent focused on fatloss are more lax and too flexible outside of that so it might not be the maintenance or surplus thats the issue, its your mindset and how youre approaching it but we will talk about that later The reality of how slow muscle grows especially for women When women say they gain muscle too fast… whats the reality there You cant force feed muscle growth You don't need that big of a surplus Looking shit before youre fit - also cellulite @transformxruby MUSCLE NERDS on everything and @musclenerds_education on Instagram. Go follow them. Google luke leaman podcasts and listen to all the ones hes been on. Please please and go and listen to 203 and 204 on my podcast because theyre the gold with Lukes wife zoe

Fibre and its importance Micros & why food quality is so important Energy out is flawed For the general person they mentally masturbate over the wrong siht Healthy body = responsive body Common deficiencies and the down sides of that Micro deficiencies can stall fatloss and prevent muscle building And a lot of people are nutrient deficient even when they are overeating, but more so when undereating Calorie surplus but nutrient deficit Another reason why a She lost -also hunger Talking on supplements Lets quickly touch on magnesium and then vitamin D & melatonin WHO are the ones in research What exactly does research tell us  and what doesn’t it tell us? To summarize the supps list, lets just touch on how melatonin can be beneficial NOW lets talk about fibre and its importance and why the keto & carnivore crowd got that wrong and all the other reasons fibre is so important Melatonin kidney detoxifier, helps you poop better gut parasalsis You are what you eat don’t eat, absorb and don’t excrete – bryan walsh

Fat intake doesnt need to be as high as we thing and theres this other message i see alot thats like you need 60 or 70g as a But its macros When people say that they were building but only Protein intake and why its really good. How more can be better especially when you want to build an impressive physique Before we go into macros & micros and why WHAT we eat is just as important as how much and sometimes more, lets go also into Anorectic means loss of appetite by the way. When he said carbs and insulin can have that effect Lets talk about the loss of appetite with chronic dieting as well and how THAT isn’t a good thing Yeah you don’t need to be in such a big surplus to build muscle but we will talk about that in a bit Lets quickly revisit this really important thing with the stored energy and how the body has its homeostasis processes going on Storing and burning all the time but the net balance determines the outcome So we spoke about fat already, lets go to carbs to follow on what you just said, its not carbs that’s the issue, not even with diabetes – its insulin mismanagement which has other factors that influence it like movement My transformation That’s why your body needs to feel safe and also this is a LONG term process macros Protein intake and why its really good. How more can be better especially when you want to build an impressive physique Protein isn’t just for muscle @transformxruby MUSCLE NERDS on everything and @musclenerds_education on Instagram. Go follow them. Google luke leaman podcasts and listen to all the ones hes been on. Please please and go and listen to 203 and 204 on my podcast because theyre the gold with Lukes wife zoe