#357- End the frustration and get results that last; why you need a new strategy after 35yo

100% Real With Ruby; no #BS nutrition, fitness & psychology

#perimenopause

In this episode of 100% Real with Ruby, we dive deep into why those once-effective diets and workout routines just aren’t cutting it anymore. Ruby walks through the physiological changes that happen as we age, how stress impacts us differently, and why it’s not you—it’s your approach that needs a reboot. From understanding metabolism to building a lifestyle of resilience, Ruby provides practical steps and a fresh perspective for women navigating the frustrations of evolving bodies and goals.

Timestamps & Subtopics:

(00:00) Introduction: Setting the stage—why the “old ways” of dieting aren’t delivering the same results.

(01:12) Why “Eat Less, Work Harder” is Outdated: The trap of calorie deficits and high-intensity training.

(02:21) Changing Bodies, Changing Needs: How metabolism and hormonal changes affect weight and energy.

(04:04) Metabolism Myths Busted: Ruby explains the truth about metabolism and the importance of muscle mass.

(05:20) Caloric Deficit Reality Check: Why drastic cuts harm more than help.

(07:56) The Dangers of “All-or-Nothing” Thinking: Shifting from restrictive habits to a sustainable balance.

(09:34) Why Your Body Holds Onto Calories: How scarcity mentality affects calorie processing.

(12:41) Daily Movement’s Hidden Impact: NEAT (Non-Exercise Activity Thermogenesis) and its role in overall calorie burn.

(13:48) Juggling Life, Hormones, and Fitness Goals: Managing additional stresses and the hormonal challenges for women.

(18:42) Training to Build, Not Burn: The real purpose of training—building muscle for lasting transformation.

(19:46) Recovery Isn’t Optional: The power of rest and recovery for sustainable results.

(21:25) Alcohol and Fitness: Understanding the effects of alcohol on your body and metabolism.

(23:20) Resisting the Allure of “Quick Fixes”: The mindset shift needed for long-term progress.

(24:29) Self-Talk and Mental Resilience: How to focus on positive, productive energy in your fitness journey.

(26:54) Actionable Steps: Key steps for sustainable success: focus on protein, progressive overload, recovery, and mindset.

Key Takeaways:

Outdated Diet Myths: The old “eat less, do more” model doesn’t work as we age. Metabolism and muscle preservation are crucial for sustainable progress.

Mindset Shift: Moving from a “dieting” mentality to a performance-based approach can lead to better health and body composition.

Sustainable Steps: Simple but effective actions—such as increasing NEAT, hitting protein goals, and prioritizing rest—are game-changers.

Importance of Recovery: Building resilience and allowing your body to recover is as vital as any workout.