Eat Like Ruby

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The Eat Like Ruby Podcast, Hosted by Ruby Fraser - Accredited Sports Nutritionist, Personal Trainer & online educator, is a combo of solo & guest episodes, talking all thing nutrition & training. Expect conversations around killing it in the gym, taking performance & body composition to the next level, while enjoying your life & a ton of tasty food along the way! Follow @eat_like_ruby on Instagram for more. This podcast is brought to you by On Track Studio. Email hello@ontrackstudio.com.au for any advertising opportunities.

Ruby Fraser


    • Sep 30, 2025 LATEST EPISODE
    • weekdays NEW EPISODES
    • 41m AVG DURATION
    • 228 EPISODES


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    Latest episodes from Eat Like Ruby

    208 - Going ALL IN on my goals (they're not what you think!!)

    Play Episode Listen Later Sep 30, 2025 48:45


    It's been a while since Rubes has updated you on her own nutrition and training goals, so today she is bringing you up to speed - and they probably aren't what you think they'd be coming into 2026

    207 - Healthy gal audit!... Think you're a "healthy gal"?! Listen to this!

    Play Episode Listen Later Sep 28, 2025 47:41


    After the past couple of months focussed on fat loss, today we are going to assess if you truly are a 'healthy gal'! Rubes is speaking to a few thinks to clock when on a nutrition journey and what true health looks like (and what it might NOT look like). If you are serious about your health, this episode is here to get you focussed on what is actually important

    206 - Fat loss Q & A (part 2)

    Play Episode Listen Later Sep 25, 2025 33:06


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!The final episode of the fat loss series is here and we are continuing on with part 2 of our fat loss Q & A. To wrap up, Rubes answers questions including: “If you want to achieve fat loss quicker, can you just put yourself into a bigger deficit?”, “If I'm sick during a deficit do I keep with my deficit calories?”, “Do I need to reverse diet out of my deficit?” and “Should I prioritise whole foods or low cal foods in a deficit?” 

    205 - Fat loss Q & A (part 1)

    Play Episode Listen Later Sep 24, 2025 40:23


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!The fat loss phase series is coming to an end and to finish us off we are answering any fat loss questions you have! However, in true Ruby fashion, today's Q & A is diving deep into one particular question

    204 - How to move away from tracking your food!

    Play Episode Listen Later Sep 23, 2025 39:06


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In the last two episodes we have chatted all things maintenance, going through the when, how and why + so much more. Today, we are looking at how you can eventually move away from tracking altogether if that is your goal. This is where using our knowledge learnt over the past few weeks and months ties together to help us eat for life

    203 - How to move from a fat loss diet, to maintenance!

    Play Episode Listen Later Sep 22, 2025 36:01


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Following on from yesterday's convo of when should we move away from dieting, today we are getting into the HOW. We are going through what maintenance can look like when moving away from a fat loss phase, how to approach it to keep dieting effectively and why it is so important to know how to move away from the deficit

    202 - When should we move away from fat loss? How to assess and decide this!

    Play Episode Listen Later Sep 21, 2025 26:54


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!This series has been very intentionally timed to give you the knowledge to pursue fat loss intelligently and give you the tools when you might need them, and after going through all things fat loss for the last 8 weeks, it's time to talk about when we should look at moving away from fat loss. In this episode we will cover how to assess and decide what is the right decision for you and in the coming days go into how we can navigate either choice successfully

    201 - Upgrade your dieting mindset, with Riley May

    Play Episode Listen Later Sep 18, 2025 53:30


    Join the Eat Like Ruby Podcast Community

    200 - Distorted Eating with Brooke Matheson

    Play Episode Listen Later Sep 17, 2025 47:41


    Today Rubes is joined on the podcast by Brooke Matheson. Brooke is the founder of NourishHer where she works as a Nutritional Therapist and Personal Trainer to help women achieve their body composition goals, without the food obsession.  In this episode, Brooke breaks down her role as a Nutritional Therapist and how she helps women with disordered eating behaviours, the common ways these patterns can present themselves and how to begin to make changes to your relationship with food and training. Join the Eat Like Ruby Podcast Community

    199 - Why your fat loss phase might not be working!

    Play Episode Listen Later Sep 16, 2025 41:14


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Now that we are about 8 weeks into the fat loss convo, you may be seeing some wicked results, orrrrr you may not

    198 - Menopause, nutrition & training, with Helena McDonald (part 2)

    Play Episode Listen Later Sep 15, 2025 59:10


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we are joined by women's health dietitian, Helena McDonald for part 2 of our convo on peri-menopause & menopause. In this ep we discuss some tangible information that can be applied when navigating this phase of life (and all phases!) Join the Eat Like Ruby Podcast Community

    197 - Menopause, nutrition & training, with Helena McDonald (part 1)

    Play Episode Listen Later Sep 14, 2025 43:47


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we are joined by women's health dietitian, Helena McDonald to talk about exactly what menopause and perimenopause are and bust some myths when it comes to nutrition, training and body composition that have been related to menopause and perimenopause.PS Tune in to our very next episode for part two where we will discuss some tangible information that can be applied when navigating menopause and perimenopause. Join the Eat Like Ruby Podcast Community

    196 - The real consequences of under fuelling, with Georgia Refalo

    Play Episode Listen Later Sep 11, 2025 60:55


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today Rubes is chatting with Eat Like Ruby Nutritionist & Podcast Manager, Georgia Refalo! Rubes and G are chatting about the real consequences and impact of under-fuelling. In particular, Hypothalamic amenorrhea (HA) and the importance of eating for health needs and energy demands. They go into what HA can look like and G's experience when she was diagnosed.  Join the Eat Like Ruby Podcast Community

    195 - Navigating fat loss alongside PCOS & endometriosis (with Sophie May)

    Play Episode Listen Later Sep 10, 2025 35:09


    Join the Eat Like Ruby Podcast Community

    194 - Cravings, time of the month and diet breaks!

    Play Episode Listen Later Sep 9, 2025 34:28


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In our last 2 episodes, we looked at diet breaks (what they are, how to implement them etc!) and we spoke to Sophie May (women's health coach) about the menstrual cycle, and what exactly is happening in the female body at different times of the month.and today, we're taking the info from these 2 convos, to look at how we can use diet breaks to our advantage to manage our training and nutrition (and cravings, hunger, energy & mood

    193 - Fat loss, hormones & the menstrual cycle (with Sophie May)

    Play Episode Listen Later Sep 8, 2025 51:26


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we are joined by Sophie May to cover the menstrual cycle and its phases, how these phases might impact our nutrition, training, energy and performance, as well as managing cravings and potentially adjusting training to suit different times in our cycle. This info is great to understand and be aware of during a fat loss phase, but also any phase! As females who are going to be eating for the rest of our life, and managing our cycle and hormones for a large part of that life, it's a no brainer to make sure we understand this stuff

    192 - How to have successful breaks from your diet

    Play Episode Listen Later Sep 7, 2025 39:51


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In today's episode we are getting into one of the most helpful tools when pursuing a calorie deficit long term, diet breaks. To pursue fat loss intelligently and in way that is optimal for our health, diet breaks are so beneficial to help us achieve lasting progress. While it may seem like pushing as hard as you can for as long as you can is going to be the answer to achieve the progress you want, that isn't the case and we a getting into why today

    191 - How to navigate fat loss and performance goals!

    Play Episode Listen Later Sep 4, 2025 34:13


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In this episode we are discussing navigating fat loss and performance goals and if it is possible to do both

    190 - Energy availability, fat loss, low calories!

    Play Episode Listen Later Sep 3, 2025 30:24


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In this episode we are looking at the effects that pursuing fat loss long term can have on our body. When pursing fat loss it is important to understand the impacts creating an energy deficit can have and to use the education in this episode to help you formulate your plan to achieve your goal, in the healthiest way possible! Join the Eat Like Ruby Podcast Community

    189 - The point of training

    Play Episode Listen Later Sep 2, 2025 18:33


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In this episode, we're getting super clear on why we train

    188 - How to tone up

    Play Episode Listen Later Sep 1, 2025 29:20


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In today's episode we are answering the frequently asked question of "how to tone up". 'Toning,' 'looking toned' is often a goal people have, but what does it really mean and how do we *actually* achieve it?? Hint: the answer isn't getting the scale to drop as much as possible

    187 - Should we count exercise calories?!

    Play Episode Listen Later Aug 31, 2025 21:20


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In today's episode Ruby is answering the question "should we count exercise calories?!"

    186 - Exercise & fat loss

    Play Episode Listen Later Aug 28, 2025 26:44


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we are starting to look at the role that exercise plays in the fat loss process! We've spoken so much about the equation of calories in VS calories out, and we've done a lot of deep diving into the "calories in" side of that, so now it's time to look at "calories out" and how exercise, training, and "burning calories" factor in to a fat loss phase... PS It might not be how you think!

    185 - Calorie cycling for fat loss

    Play Episode Listen Later Aug 27, 2025 18:57


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we are diving into a tool you may want to use when flexible dieting to allow you to manipulate your weeks to still achieve your fat loss goals, but consume more food on chosen days than others. Calorie cycling can be helpful to give us more fuel on training days, or give us more of a budget when attending events/weekends away etc. so tune in to learn more about it and keep it in your tool belt for if/when you need it!

    184 - How to adjust your diet to achieve fat loss!

    Play Episode Listen Later Aug 26, 2025 20:44


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In this episode we are taking everything we now know from yesterday after assessing what position we are currently in and using that data to adjust our protocols going forward to keep us achieving fat loss (& if adjustments are needed at all)!

    183 - Is my fat loss phase working?! How to assess fat loss progress

    Play Episode Listen Later Aug 25, 2025 25:41


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In this episode we are going to assess if your fat loss phase is working by running through the possible positions you could currently be in and how to assess your progress so far. In the next episode we will go over how to make adjustments/if you need to make adjustments to keep you moving in the direction you want to go

    182 - Is fat loss right for you?

    Play Episode Listen Later Aug 24, 2025 29:41


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In this episode we're stopping to do a little assessment about whether this is truly the right time for you to pursue fat loss! If it is, awesome

    181 - What if my deficit calculates way higher than I think it should be?!

    Play Episode Listen Later Aug 21, 2025 22:17


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we're answering the question of "what if my deficit calculates way higher than I think it should be?!"... This question can commonly come up if someone has previously been aiming for really low calories, and then calculates a deficit that seems a lot higher than that previous intake. There are a few things we want to consider here, before writing off that new intake and aiming for unnecessarily low calories

    180 - Why you shouldn't aim for unnecessarily low calories!

    Play Episode Listen Later Aug 20, 2025 23:32


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we're looking at the question people can sometimes ask of "if I need a deficit in place for fat loss, why not just eat as lower calories as I can?!"... There are so many reasons we don't wanna do this! Tune in to this episode to find out, and ensure you have the smartest intake in place for your goals

    179 - Enjoying meals out while achieving fat loss

    Play Episode Listen Later Aug 19, 2025 67:23


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we're covering a big topic, of enjoying meals out, while pursuing fat loss (or any goal!) We cover tangible things to do, mindset shifts to make, and like always, setting up your diet and habits to have sustainable, enjoyable, flexible nutrition in place, for life! Join the Eat Like Ruby Podcast Community

    178 - How to have a balanced week of eating (for fat loss!)

    Play Episode Listen Later Aug 18, 2025 16:55


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we're looking at how to balance out your week as a whole, so you can have flexibility day to day, but still stay on track with consistency towards your fat loss and body composition goals! Join the Eat Like Ruby Podcast Community

    177 - Perfect dieting... How to move away from the "all or nothing" approach!

    Play Episode Listen Later Aug 17, 2025 24:48


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we're breaking the cycle of the "all or nothing" approach... Looking at how to navigate days of dieting, when things don't go to plan

    176 - Can't stick to your diet? DO THIS!

    Play Episode Listen Later Aug 16, 2025 20:46


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In this episode we cover a game-changing habit and skill to have up your sleeve, for days and times when you can't stick to your usual diet and protocols! If you're keen to keep adding helpful tools to your nutrition tool belt, this episode is a must listen

    175 - Nutrition targets for fat loss (& health!)

    Play Episode Listen Later Aug 15, 2025 23:32


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In this episode we're diving a little deeper into calories, protein, dietary fat and dietary fibre, looking at why we actually include these things in our days of eating, and the benefits that doing so can have on our fat loss results

    174 - Do we need to track food forever?

    Play Episode Listen Later Aug 14, 2025 19:26


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In today's episode Ruby is answering the question - do we need to track food forever? Rubes dives into why she recommends tracking to get started and how you can navigate your nutrition if you would like to move away from tracking in the future.  Join the Eat Like Ruby Podcast Community

    173 - Weight loss & fat loss

    Play Episode Listen Later Aug 13, 2025 26:23


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In this episode, we're looking at the difference between fat loss and weight loss, how to understand and navigate scale fluctuations, and set goals for a successful fat loss phase! Join the Eat Like Ruby Podcast Community

    172 - Tracking fat loss progress

    Play Episode Listen Later Aug 12, 2025 32:54


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we're looking at tracking progress and all the things we want to understand and be aware of, to ensure we're tracking fat loss progress in the most intelligent way! Join the Eat Like Ruby Podcast Community

    171 - How to achieve a small fat loss goal

    Play Episode Listen Later Aug 11, 2025 25:50


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In today's episode Ruby is speaking to the people with a small fat loss goal and going over what to think about/how to navigate a this type of goal.  Join the Eat Like Ruby Podcast Community

    170 - How to achieve a big fat loss goal

    Play Episode Listen Later Aug 10, 2025 38:28


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In today's episode Ruby is speaking to the people with a big fat loss goal and going over what to think about/how to navigate a this type of goal.   Join the Eat Like Ruby Podcast Community

    169 - If diets don't work for you, listen to this!

    Play Episode Listen Later Aug 9, 2025 40:42


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we're looking at some common things that can be playing out when we're in the mindset of thinking "diets don't work for me".In recent episodes, we've discussed setting up an enjoyable, flexible fat loss phase, and if you've heard those and thought "diets don't work for me", this episode might just change that! Join the Eat Like Ruby Podcast Community

    168 - Fat loss mindset shifts

    Play Episode Listen Later Aug 8, 2025 29:11


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!In recent episodes, we've covered exactly how fat loss is achieved and how we can use flexible dieting to achieve it in an enjoyable way!Today we're looking at some of the mindset shifts we might benefit from implementing, while working towards those fat loss goals. Join the Eat Like Ruby Podcast Community

    167 - Flexible dieting for fat loss

    Play Episode Listen Later Aug 7, 2025 27:48


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we're breaking down what flexible dieting is, how we like to look at flexible dieting compared to just "tracking macros" or "counting calories", and how you can use flexible dieting to achieve a successful, enjoyable fat loss phase! Join the Eat Like Ruby Podcast Community

    166 - EXACTLY how to achieve fat loss (part 2)

    Play Episode Listen Later Aug 6, 2025 26:20


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!This episode flows straight on from the last!In the last ep, we spoke about exactly how fat loss is achieved, and now we're looking up what you can do to put that in place, and implement a successful fat loss phase! Join the Eat Like Ruby Podcast Community

    165 - EXACTLY how to achieve fat loss (part 1)

    Play Episode Listen Later Aug 5, 2025 34:34


    Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!Today we are breaking down the facts of how fat loss is achieved, and what's needed to set up a successful, flexible, enjoyable fat loss phase! Join the Eat Like Ruby Podcast Community

    164 - When should you pursue fat loss?

    Play Episode Listen Later Jul 31, 2025 34:13


    Throughout August, September & October, Rubes is going to deliver all the info needed to have a successful fat loss phase before Summer!In today's episode Ruby is going over who she thinks should and shouldn't pursue a fat loss goal over the next few months, and all the things to consider when setting your nutrition & training plans and goals!Follow Eat Like Ruby

    163 - Your (free) Fat Loss Phase STARTS HERE!

    Play Episode Listen Later Jul 29, 2025 33:18


    Throughout August, September & October, Rubes is going to deliver everything you need to have a successful fat loss phase before Summer!In today's episode Ruby is sharing her big announcement for the podcast over the next few months and what it means if you have a fat loss goal leading into the Summer months! This is your chance to get ready for what's to come!!

    162 - Is life to short to count calories?

    Play Episode Listen Later Jul 24, 2025 38:17


    Gals, a Ruby rant is coming to your ears today

    161 - My body fat scan & day on my plate!

    Play Episode Listen Later Jul 22, 2025 45:33


    It's been a while since Rubes has dived into her current nutrition and goals, so today she is filling you in on what she is focussing on at the moment, the results of her recent DEXA scan and an in depth look at a day on her plate! Follow Eat Like Ruby

    160 - 34 Questions! Nutrition, training, Eat Like Ruby & life (part two)

    Play Episode Listen Later Jul 17, 2025 45:25


    To celebrate Ruby's 34th birthday this week, G Mott is asking her 34 questions about nutrition, training, business and life! This is part two of two, so catch up on Wednesday's episode for the first 17 questions!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Performance Nutrition Plans with Ruby;

    159 - 34 Questions! Nutrition, training, Eat Like Ruby & life (part one)

    Play Episode Listen Later Jul 15, 2025 61:27


    To celebrate Ruby's 34th birthday this week, G Mott is asking her 34 questions about nutrition, training, business and life! This is part one of two, so tune in Friday for the remaining questions!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Performance Nutrition Plans with Ruby;

    Announcement!

    Play Episode Listen Later Jul 13, 2025 2:13


    I'm running a free masterclass for my gym gals

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