You’ve been sold fat loss like it’s a math equation.
“Eat less, move more.” “Track your calories.” “Cut carbs.”

But what happens when your body stops responding—and you're doing all the 'right things'?

cos truth be told… if you WERE eating 1200 calories… even 1400 for many of you… while doing all the other right things… youd be dropping fat

In this episode, we pull the curtain back on midlife metabolism and the real reasons your fat loss has stalled (and it’s not just about calories). We break down:

- common mistakes & beliefs that keep many women trapped

- why it is different in midlife… you feel it, your body feels it, we know it.

and jumping on the next set of diet rules, going harder + doing more only keeps you stuck in a deficit, not losing fat despite watching what you eat, being healthy and doing the work

so… if you’re a woman in your late 30s, 40s or 50s wondering why nothing is working, this is for you

we’re breaking down:

• why 1,200 calorie diets keep failing you

• why your scale is stuck even tho you’re tracking

• what metabolism really is (and how to build it) and why it is slowing down for you despite what research says

• the hidden cost of approaching cardio, calories + training the wrong way

• the truth about fat loss plateaus, menopause, and training intensity

• how to fix the all-or-nothing mindset that keeps sabotaging progress

you’ll walk away understanding:

• what your actual fat loss season should look like

• why training to failure > cardio marathons

• how to stop burning out and start building a lifestyle that sticks

💥 2 actionable takeaways:

• audit your deficit: is it working or just theoretical?

• choose your season for fat loss... then commit or GTFO

if you’ve ever said:

• “i’m eating clean but not losing fat”

• “i look the same even though i lift”

• “i keep starting over every few weeks”

👇 comment below if this hit home, and let us know: what’s been your biggest struggle with fat loss or metabolism?

ps…. this isn’t another “motivation” episode. this is the slap of truth most women need bc that’s what Aram is so good at

find me @transformxruby on instagram
aram @4weeks2thebeach

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

you’re exhausted. you’ve been dieting for years, trying every plan

tracking, restricting,

yet, you’re still here, still doubting & stuck in that loop. this episode is your reset.

if you’ve wondered why women keep burning out while men seem to get away with dieting easier

id say its not willpower or discipline… but it sorta is…

it’s just applied to the wrong plan

or at least HAS been… and that’s where this podcast comes in.

we tear apart the myths you’ve swallowed (1,200 calories, adapted metabolism, needing more willpower) and rebuild from what actually works: trust, structure, and muscle. i share real strategies you can test immediately — no fluff, no shame.

the truth is that 1200 calories DOES work. so if it isnt working for you… something is up

in this episode, i unpack why your body fights back every time you try to get stricter. why you feel like you have to earn food. and why eating like your partner, or your past self, is what’s keeping you stuck in this loop.we’ll talk about the hormonal load women carry, the mental fatigue of constant restriction, and the emotional spiral that happens when you mistake exhaustion for discipline.

have you ever felt like you’re doing everything right

eating healthy, training hard, working your butt off…

and still screaming inside, “why isn’t this working?”

i know that voice. in this episode, we unpack how diet fatigue ruins your battery, why muscle is the freedom you’re avoiding, and how invisible progress is real progress.

mini wins to try today:

• a safe way to track imperfectly so you learn instead of shame

• one ritual to reclaim momentum on low days

• one simple question to pause when you feel like quitting

• how to rewire identity so consistency beats motivation

you’ll feel seen, understood, and ready to change the rules. this isn’t about perfection or even obsession

but you need to work with your body

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

Direct link to DM me on IG: https://ig.me/m/transformxruby

________________________________________

Notes from original transcript to include / follow up:

• “1,600 calories is not your maintenance” — myth to challenge

• “You can only say no to chocolate/fries for so long” — fatigue metaphor

• “Lose fat and build muscle at same time” myth

• The Christmas / body comment pressure example

• The “brick” metaphor — every session is a brick

• Whole vs processed food — thermic effect / digestion

• Deep vs long deficits — muscle loss point

• Motivation vs momentum — showing up even when nothing’s changing

· The 1200-calorie myth: if you’ve stopped losingon 1200, it’s not metabolism… because unless youre 40kg, you should be

· Building muscle during fat loss is oftenimpossible except for newbies — so build first.

· Discipline burnout: the more you restrict, themore your willpower drains.

· Invisible wins > mirror wins.

· Maintenance is not a pause — it’s integration.

· Rebuilding trust with food via imperfecttracking.

· Hormones and age: often misblamed when approachis flawed.

stuck on the “last 5–7 pounds”?

we unpack why it is such a common problem... and why women struggle with it most... especially around their midsection - and how perimenopause turns up the volume on that

do you need a macros + calories reality check?

do you need to slash them more?

maybe you dont know the exact moments hidden calories leak in...
or why your metabolism gets hit so much harder...

are your meals or meal timing serving you?

are you aware of how smaller meals/grazing or snacking through the day holds your results back?

we talk about the power of fewer, bigger meals, and why your first working set needs to be set up for success... so that the rest only amplify the effect

we talk how resting more, eating carbs + respecting your recovery is the key to fat loss...

and the post‑diet reverse that stops the rebound.

we make it practical, belief‑breaking, and very human.

this episode is for you if: you’ve been “eating clean,” training twice a week, sitting below 1600 kcal, and still feel soft in your midsection even though youre eating high protein...

you’ll feel seen - and you’ll leave with a plan.

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

Are you tired of rebounding after every diet?

2 hard truths upfront

➡️ Without eating enough, you’re not maintaining—you’re still dieting.
➡️ You can’t keep shrinking smaller and expect to look leaner. Training builds. Food fuels. Maintenance keeps it all stable.

This episode dives into why it happens and the one piece of fat loss that keeps getting ignored. I sit down with Dal to talk about:

• Stress

• Control

• Maintenance

• Why dieting feels like its working but ends up keeping you stuck... again

You’ve been ignoring the missing link in fat loss.

• Why stress tricks your brain into thinking you’ve gained fat overnight

• How dieting becomes a coping mechanism

• Why food never builds the body you actually want (training does!)

• 🎙️ Why is maintenance the hardest phase no one ever does right?

  We’ll diet for months. We’ll cut calories until there’s nothing left. But when it comes to maintenance? Most women skip it, rush through it, or eat so little that it never actually works.

  In this episode, I sit down with Dal to talk about why maintenance feels so scary

  ✨ Why we never give maintenance long enough to work

  ✨ How eating too little in “maintenance” keeps you stuck in diet mode

• • Real stories of letting go of timelines, choosing maintenance, and finally building self-trust instead of clinging to the scale

  • Stress literally makes you feel fatter.

  • Dieting feels like control, but never solves the problem.

  • You can’t keep shrinking smaller and expect to look leaner.

  • Food fuels. Training builds. Without lifting with intent, all you get is smaller—not stronger.

  • Stop calling your last diet a failure. Call it feedback and pull out the lesson.

  • Shift your focus from food tweaks to your last three reps in the gym—that’s where change happens.

  • Practice maintenance now. Prove to yourself you can hold results without panicking back into a diet.

  If you’re sick of repeating the same cycle, share this with someone who needs it. And if you want to come on and talk about your own journey, message me—I’d love to have that conversation with you.

  📲 Find me on Instagram: @transformxruby
  📲 Dal: @nutritioncoachingbydal

  👉 Apply for a free consult
  👉 DM me directly on IG

  
  

  =====

  take homes:

  Stop calling your last diet afailure.. everything is feedback

  Pull the lesson. Move forward

  Give maintenance a real shot...withreal calories (+ carbs)

  maintenance isnt "trying tostay lean and build on "safe" calories and pulling back when it feelsheavy

  it. means fueling enough andtraining with effort, purpose + direction.... for long enough

  yeah, maintenance feels scary because it feels like losing control. In reality? It’s how you finally gain it.

  Shift your focus from food tweaks to your last three reps in the gym. That’s where change happens.

  Change isn’t in food swaps or macro manipulations... it’s in your last 3 reps, your training videos + how youveprogressed your program over the last 6-12 months...

  obsess THERE over the scale

  Food fuels. Training builds. Without lifting with intent + close to failure, progressively… without changing exercises every couple months, your body wont change how you want.

  smaller ≠ looking leaner. strength changes your shape. strength changes everything.

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.

in this episode, i sit down with amy to unpack the cycle of shame, false deficits, and self-sabotage that most women don’t even know they’re stuck in.we go deep into taboo territory: food secrecy, relationship struggles, even how shame shows up in your sex life. and most importantly, we talk about why maintenance isn’t a pause—it’s the foundation that frees you from the chaos of diet fatigue.food isn’t the problem. diet brain is.the truth on why women relapse need you to break the shame + food spiral. you’re missing joy + real connectionSound bites"Trusting the process is essential for lasting change.""Professional guidance can enhance personal development.""Your emotions are not you; you're experiencing them."inside this episode we break down:• false deficits and why they wreck fat loss• how grief, shame, and secrecy fuel food spirals• why eating more actually made her leaner• how suppressing emotions fuels binge cycles• why maintenance isn’t a pause, it’s the base of lasting resultsquick wins you’ll take away today:• how to spot when you’re in diet brain (and what to do instead)• how to reframe “failures” with food into learnings that move you forward• the exact mindset shift that makes maintenance work long-term• how to tell if you’re in a false deficit (and how to fix it)• why leaning into discomfort is the only way through shamethis episode matters because too many women are punishing themselves instead of building themselves. amy’s story proves that when you shift identity—from diet brain to muscle brain—you don’t just change your body. you change your entire life.Amy Daly, LCSW, is a grief therapist at a hospice in Northern, CADM @amyd1220find me @transformxruby on instagramapply 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/transformxrubyTakeawaysYour relationship with yourself impacts your relationship with food.Emotional healing requires deep self-compassion and acceptance.Finding joy in life can transform your overall well-being.Communication is key in relationships and personal growth.Trusting the process is essential for lasting change.Grief and emotional complexity are part of the healing journey.Expectations can hinder personal growth and fulfillment.Understanding the interconnectedness of life experiences is crucial.Professional guidance can enhance personal development.Embracing the journey of change leads to a more fulfilling life.we discuss 1. the truth about “food addiction”2. why chasing fat loss keeps you stuck3. how strength frees women from diet brain4. what women get wrong about maintenance5. the invisible weight of shame6. why most women aren’t really in a deficit7. the truth about food shame and overeating8. how self-trust makes women leaner9. the maintenance mindset shift10. why patience builds more than muscle

@transformxruby

Many women often have specific concerns and fears when it comes to maintenance periods in their fitness journey. These concerns can be influenced by various factors, including societal pressures, personal experiences, and misconceptions. Here are some common fears that females may have regarding maintenance periods:

Fear of Weight Gain: One of the most common fears is that taking a break from a calorie deficit will lead to significant weight gain. Women may worry that their hard-earned progress will be lost during a maintenance phase.

Loss of Control: Some women fear that they'll lose control over their eating habits during maintenance and may struggle with overeating or emotional eating.

Body Image Concerns: Maintenance periods can trigger body image concerns. Women might worry that they won't look as lean or fit during this phase, which can be emotionally challenging.

Slower Progress: There's often a fear that taking a maintenance break will slow down their overall progress toward their fitness goals, especially if they're in a hurry to see results.

Comparison to Others: Women may compare themselves to others who appear to stay in a perpetual state of dieting or weight loss, which can create pressure to do the same.

Negative Feedback: Concerns about receiving negative feedback or criticism from peers or social circles can also play a role in these fears.

Unrealistic Expectations: Unrealistic expectations about how quickly they should achieve their fitness goals can lead to fears about maintenance periods.

the intense focus on the body in the realm of health and fitness can sometimes hold us back in various ways. Here are some of the ways this singular focus can be limiting:

Self-Worth Tied to Appearance: When our self-worth becomes closely tied to our physical appearance, it can lead to low self-esteem and body dissatisfaction. This can be emotionally taxing and hinder personal growth.

Extreme Dieting and Exercise: The desire for a certain body image can drive people to extreme dieting and exercise routines that may not be sustainable or healthy in the long term. This can lead to burnout and health issues.

Comparison and Competition: Constant comparison to others and striving to meet societal beauty standards can create a sense of competition and jealousy rather than collaboration and support within the fitness community.

Neglecting Overall Well-being: An obsession with the body can cause people to neglect other aspects of their well-being, such as mental health, emotional balance, and social connections.

Yo-Yo Dieting: The pursuit of a particular body often leads to yo-yo dieting, where individuals go through cycles of weight loss and regain, which can have negative effects on metabolism and overall health.

Exclusion and Inclusivity: It can sometimes lead to exclusivity within fitness communities, making some individuals feel unwelcome or inadequate if they don't fit a certain mold.

Overemphasis on Quick Fixes: The desire for rapid body transformations can lead to the overuse of supplements, extreme diets, and even unhealthy practices like crash dieting or excessive use of weight loss pills.

To overcome these limitations, it's crucial to shift the focus in health and fitness towards holistic well-being. This means considering not only physical health but also mental, emotional, and social well-being. Encouraging self-acceptance, body positivity, and setting realistic, sustainable goals can promote a healthier and more balanced approach to fitness. Remember that the ultimate goal should be overall health and happiness, not just a specific body shape or size.