Eat Like Ruby

Welcome to Women's Health Month on the Eat Like Ruby Podcast! For the month of June we have 8 episodes & 4 experts covering a range of women's health topics and how they look alongside being a health conscious gal pursing nutrition, training, body composition and performance goals. Throughout these episodes, we will be covering the menstrual cycle and its phases, PCOS and endometriosis, peri-menopause and menopause, and pre & post natal nutrition and training.Today we are joined once again by Helena McDonald to dive into some tangible information that can be applied when navigating menopause and perimenopause.Follow Helenahttps://www.instagram.com/nutrition.by.helena/?hl=enFollow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Performance Nutrition Plans with Ruby;

Welcome to Women's Health Month on the Eat Like Ruby Podcast! For the month of June we have 8 episodes & 4 experts covering a range of women's health topics and how they look alongside being a health conscious gal pursing nutrition, training, body composition and performance goals. Throughout these episodes, we will be covering the menstrual cycle and its phases, PCOS and endometriosis, peri-menopause and menopause, and pre & post natal nutrition and training.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. Tune in on Friday for part two where we will discuss some tangible information that can be applied when navigating menopause and perimenopause.Follow Helenahttps://www.instagram.com/nutrition.by.helena/?hl=enFollow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Performance Nutrition Plans with Ruby;

Welcome to Women's Health Month on the Eat Like Ruby Podcast! For the month of June we have 8 episodes & 4 experts covering a range of women's health topics and how they look alongside being a health conscious gal pursing nutrition, training, body composition and performance goals. Throughout these episodes, we will be covering the menstrual cycle and its phases, PCOS and endometriosis, peri-menopause and menopause, and pre & post natal nutrition and training. Today we are joined by Christina Harvey to chat about her experience as someone with Endometriosis while also navigating nutrition, training, body composition goals and overall health. Christina opens up about everything from receiving her diagnosis to having a poor relationship to food, her body and her health, to now being in a position of turning it all around and living with her diagnosis while maintaining good health.Follow Christinahttps://www.instagram.com/christinapengilly/?hl=enFollow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Performance Nutrition Plans with Ruby;

Welcome to Women's Health Month on the Eat Like Ruby Podcast! For the month of June we have 8 episodes & 4 experts covering a range of women's health topics and how they look alongside being a health conscious gal pursing nutrition, training, body composition and performance goals. Throughout these episodes, we will be covering the menstrual cycle and its phases, PCOS and endometriosis, peri-menopause and menopause, and pre & post natal nutrition and training. Today we are joined once again by Sophie May to dive into PCOS and endometriosis, and managing our nutrition, training & goals alongside these conditions.Follow Sophie Mayhttps://www.instagram.com/sophiemayfitness/?hl=enFollow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Performance Nutrition Plans with Ruby;

After going in depth with Sophie May earlier this week to learn all things to do with nutrition and training and our cycle, Rubes is adding to the conversation today to speak to how to manipulate our training and nutrition around our cycle (if needed) to ensure we keep making progress towards our goals.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Performance Nutrition Plans with Ruby;

Welcome to Women's Health Month on the Eat Like Ruby Podcast! For the month of June we have 8 episodes & 4 experts covering a range of women's health topics and how they look alongside being a health conscious gal pursing nutrition, training, body composition and performance goals. Throughout these episodes, we will be covering the menstrual cycle and its phases, PCOS and endometriosis, peri-menopause and menopause, and pre & post natal nutrition and training. 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. Tune in next week for part 2 of this conversation, where we'll dive into PCOS and endometriosis, and managing our nutrition, training & goals alongside these conditions.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/If you loved this episode, please;

In today's episode, Rubes is breaking down all things CARBS. Carbs can get a bad wrap in the fitness industry, but today Rubes is breaking down the different aspects to carbs that are important to know and answers the questions for you - are carbs good or bad? Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/If you loved this episode, please;

Today Rubes is bringing a huge conversation to the pod, all about Energy Availability. As always, to educate on what it is, but also to dive into the affects it can have and come back to the advice Rubes often gives of getting out of a deficit as much as you can. Underfueling can have many consequences when done long-term, and Rubes is breaking down why this is the case and how you can optimise Energy Availability and therefore, optimise actual health.WATCH MY DEXA SCAN VLOG HERE:https://youtu.be/_oQRqCifc0YFollow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/If you loved this episode, please;

Rubes and Shack are in your ears today chatting all things IRONMAN! They chat about the experience in Port Mac, the unfortunate cancellation of the swim leg and how they adapted, Shack's nutrition on the day and his experience throughout the 12 hour event

Today Rubes is answering the question - how flexible should my diet be? It can be common to go one of two ways when flexible dieting and either be too flexible with adding in any foods you want to eat whenever you want them or—be too strict and nitpicking numbers and over tracking. In today's episode Rubes is helping you find the middle ground between these to ensure we meet all requirements to move towards our goals, while implementing a good amount of flexibility so that you enjoy yourself along the way. Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

In today's episode, Ruby is breaking down - start to finish - how she would plan a full day of eating based on your chosen goal and minimum target requirements. Rubes gives advice based on how she sets things up, but also what to think about to hit the important stuff while maintaining flexibility.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

We know what flexible dieting is and how we can implement it to achieve any of our goals including fat loss, but today Rubes is here to give some extra tips to have a successful dieting phase. These tips will help you flexible diet forever, but also help you set up a dieting phase effectively so that you can successfully complete it and achieve the goal you've always wanted!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

Alright gals it's time for a little Ruby rant to give you the kick up the butt you might need at the moment! We are 5 months into the year and we need to check in with where we wanted to be at this point and make sure we are doing what's required to get there. Coming at you with love, Rubes is calling out the BS so that you can do what you said you were going to do.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

In today's episode Rubes is diving into a big fat loss Q & A! A couple of weeks ago she asked you to submit any questions you have about fat loss and today she is unpacking it all. She answers questions such as; should I find my maintenance before I go into a fat loss phase, how to manage hunger in a deficit, the best way to lose fat while maintaining muscle, cardio recommendations during a fat loss phase and how to you know when you are a healthy weight. Tune in to find out the answers!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

In today's episode Rubes is diving into a big muscle gain Q & A! A couple of weeks ago she asked you to submit any questions you have after the most recent muscle gain episodes and today she is unpacking it all. She answers questions such as; should I be at a certain body fat percentage before pursuing muscle gain, is there such thing as too much protein in a muscle gain phase, is cardio ruining my gains and is working out at home enough to build muscle. Tune in to find out!Follow Eat Like Ruby →https://www.instagram.com/eat_like_ruby/Start training with us

Today Rubes is chatting flexible training and more specifically, how to use our knowledge of deload weeks to ensure we keep progressing towards our goals, while remaining flexible and adaptable to what is going on in life. Rubes gives a recap on deload weeks and applies this info to real life examples of when a deload can be super beneficial to keep us on track with our training goals. Follow Eat Like Ruby →https://www.instagram.com/eat_like_ruby/Start training with us

In today's episode Rubes is speaking to a common statement that can be thrown around once someone has calculated their macro targets and starts to work towards them of “I can't eat that much.”Whether you are in a deficit or surplus and having this thought, today's episode will help you move past this so that you can go after the targets that are specifically designed for you and your goals. Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

Today Rubes is going into detail to answer the question - “What should my macros be?!” Rubes breaks down what targets to aim for, how to ensure you have a flexible diet while tracking macros, optimal amounts for progressing towards specific goals and applying this information to a deficit and a surplus. If you are beginner just learning about flexible dieting or an OG that is wondering if there is more you can be doing, this episode is for you. Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

In today's episode Rubes is bringing you Part 2 of Do I need a surplus to gain muscle! In this episode Rubes takes all of the information from Wednesday's episode and breaks down how to apply this to your own nutrition and training.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

Today on the pod Rubes is diving into a two parter to answer the question - Do I need a surplus to gain muscle?In Part 1 - Rubes is getting into the science behind gaining muscle and what is actually going on in the body when we pursue muscle gain. Stay tuned for tomorrow's ep where she will apply this to day to day nutrition and training and how to implement all of this information. Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

Today we are throwing it back to a banger of an ep that we dropped before Easter last year. In this episode Rubes chats all things balance and some of the common issues she sees with ‘creating balance.'Ruby chats about how waiting to implement balance is holding you back. She also speaks to how balance can be used as an excuse for negative actions and damaging messaging on social media surrounding balance. This is a must listen before Easter!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

In Eat Like Ruby it is so common for our experienced gym gals to head into this time of year with the goal of building shape, increasing lifts and performance and really just get after it in the gym. So, with that in mind, Rubes is bringing a big training chat to get you thinking about your training program and how to make the most of the work you are putting in

You gals have been asking so today Rubes is answering all of your questions on what she is currently up to in her training and nutrition. G-Mott is here to ask all of your questions including what Ruby's goals are at the moment, what phase she is heading into, what she is currently eating, if she drinks alcohol and so much more!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Rubes has been on a roll with giving you all of the nutrition and training educational content so far this year, so today she is bringing you a recap! If you are currently in a position of not knowing what to focus on next, Rubes is breaking it down for you today - no matter what position you are in currently!If you are a beginner wanting to pursue fat loss, a flexible dieter currently spinning your wheels, a gym gal who wants to build shape, someone who wants/needs to gain weight or someone looking to start training for performance - Rubes is speaking to you today to help you determine what to work to next!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

Today Rubes is breaking down dieting in phases and the pros and cons of doing so. This chatty ep will help you understand what will structure will suit you best when navigating your nutrition goals.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Today we are dropping a bonus episode that some of you gals may have heard before on the pod, but with Easter quickly approaching and lots of diet chat around, we thought it is worth a re-listen! Ruby's training on 'Stuff It Mode' (we don't swear around here anymore

With Easter coming up next month, Rubes is dropping an episode speaking to navigating your nutrition around this time. If you are currently working towards a goal and aren't sure how Easter fits into that goal… this episode is a must listen! Rubes addresses how you can eat chocolate and still achieve fat loss, whether you should adjust your calories around holidays and how to shift your mindset from being restrictive and then overdoing it when an event rolls around. Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Community… supportive or validating? Today Rubes is speaking to the conversation of when community can get in the way of reaching the goals you set for yourself. This is a mindset chat that will get you thinking about how you are showing up for your own community and the type of community you choose to engage with.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

If you're heading into this time of year and you are wanting to build shape, build your physique, hit some PB's, get after big lifts or all of the above - this episode is for you!Rubes is breaking down 5 potential mistakes you could be making if you are a gym gal that could be stopping you from reaching your full potential.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Today Rubes is speaking to the gals who find themselves regularly in the pursuit of fat loss, when the actual goal is to build a physique. She speaks to some of the changes in mindset that need to be had to overcome this cycle and how being good at fat loss is only one piece of the puzzle if you want to strive for overall health. Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Today Rubes answers one of the most common questions in the fitness industry - how can I tone up? Ruby speaks to the misconceptions of achieving a toned look and what it ACTUALLY takes to get toned depending on your body fat percentage level. She also dives into some common body parts like the stomach, thighs or arms that many people seek to ‘tone' and what the reality is to achieve the look you desire.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Sassy Rubes is coming out for today's episode, speaking to the gym gals that have been in the game for a while! Rubes speaks to some common traps you can fall into when always pushing for more weight loss and how staying under a specific number can actually affect achieving your DREAM physique. If you resonate with always feeling like you have more to lose, this episode will help you upgrade your mindset tenfold to help you get the results you are looking for! Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

If you have a big weight loss goal and have listened to last weeks episodes of the podcast, a common thing you may be thinking is if the same rules apply to you even when you have been given a specific number to lose by a health professional. Today Rubes answers the question - should I be focusing on the scales if I have a big weight loss goal? - as she breaks down the most important things to think about when you start to work for this goal.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Rubes is back to speak on another major part of assessing progress, weight fluctuations. If you are living human being working on a fat loss goal, you would have seen scale fluctuations often and today Ruby is breaking down what these are caused by and what is happening with your fat loss progress when you see them. She discusses the difference between weight loss and fat loss as well as weight gain and fat gain and the common assumptions that can be made when you see a number on a scale. Finally, Rubes speaks to consistent adherence and inconsistent adherence to a fat loss goal and what the results will be when tracking your progress. Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Today we are dropping a bonus episode on scale weight to add to the series of assessing progress eps! You may have heard this episode before, but Rubes wanted to bring back the scale weight chat to revise how to assess progress intelligently. The scales are such a make or break part of so many peoples day, but the reality is there is so much that causes the scale to fluctuate. Ruby wants to share what she believes is the best way to use scales to avoid the spiral, and how to track our nutrition & training progress in the most intelligent way! This is the episode you need to be free from the numbers curse, that comes with the scale weight game!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Today Rubes is bringing you the first of three episodes focussed on assessing progress intelligently. Ruby kicks off this bundle of episodes by answering the question of what progress can mean for different people, and when the progress refers to a body composition goal - why and when progress should be tracked. If you've got any beef with the scale and find yourself getting frustrated when it doesn't move, tune in to here what Ruby recommends working on to be able to assess progress intelligently.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Today Rubes is joined by G-Mott to chat about setting up your life to eat forever instead of dieting forever. The gals chat about making sacrifices at times in your life to pursue your specific goals and the how education to do so is a game-changer to allow you to have flexibility in your nutrition throughout.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Today Rubes is breaking down why there are no ‘good' or ‘bad' foods, and how to shift your focus away from the labels to make food work for your specific goals. Rubes also speaks to the commonly used phrase ‘consistency over perfection' and answers the question for beginners, ‘should I be perfect or consistent?'Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

On Wednesday Rubes spoke to the best way to work through a structured program and today she continues the training chat to answer some common questions around making changes to your program and how often the exercises within your program should be changed up.Rubes speaks about how to progress with specific exercises, how often your exercises should be changed, if you should repeat programs or change them and what to do when your training feels boring.Follow Eat Like Ruby →https://www.instagram.com/eat_like_ruby/Start training with us

In today's episode Rubes adds onto the training chat to speak to how to set up training to achieve your dream body using progressive overload in structured training blocks. Ruby goes over RPE, technique and range, volume and how these elements work together within a training program to help you progress towards your ideal physique. Follow Eat Like Ruby →https://www.instagram.com/eat_like_ruby/Start training with us

Today Rubes is joined by Coach Shack to catch up on his Ironman training and to discuss their thoughts on tracking calories burnt.Rubes and Shack speak to why fixating on calories out is not necessary to reach your performance or body composition goals and the mistakes that can be made if this is a main focus over other more important factors. Follow Eat Like Ruby →https://www.instagram.com/eat_like_ruby/Start training with us

Today Rubes continues the training chat and gets into the nitty gritty of training for specific body composition goals specifically for the gym girls!Ruby explains progressive overload and what this looks like week to week, what training looks like when you want a bigger booty, capped shoulders and a smaller waist, and how to use nutrition to show off this physique. Stay tuned for next Wednesday where Rubes continues the training chat!Follow Eat Like Ruby → https://www.instagram.com/eat_like_ruby/Start training with us

Today Rubes is breaking down the belief of 'I'm not eating enough to lose weight' and goes into detail about the reasons this can be feel true. Ruby discusses the importance of finding a deficit that allows for adherence and consistency as well as giving you enough energy to maintain a substantial caloric deficit. Rubes also speaks to why we don't fixate on calories burnt when we train weights and how this plays into our total calories burnt in a day. Finally she explains why we assess and adjust after 4 weeks to ensure successful progression. Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Today Rubes brings you the first of many training episodes to get you set up for an epic year of training in 2025! In today's episode Rubes breaks down energy expenditure (calories out) to give you an understanding of the role that exercise plays when working towards fat loss.Ruby speaks to what you need to know if you are training for a specific body composition goal and how to balance different types of training for your goals. Stay tuned for next Wednesday where Rubes continues the training chat!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Start training with us;

The first second episode of the week is here and Rubes and G-Mott are demonstrating what can happen when you don't track the extra spoonfuls, the oil in the pan, the salad dressings and the handfuls of chips and chocolate that can sneak in when we are going about our day.They give you the calorie breakdowns of when you do these common things and explain why it is important to understand the affect it can have on your calorie target for the day, particularly when in a fat loss phase.Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Today Rubes brings you a juicy episode addressing many common experiences when attempting to lose fat and gives you the education you need to overcome these areas and achieve your fat loss goals.Rubes continues building on how you can set up a successful fat loss phase, while speaking to why certain diets can lead to fat loss, how to eat the foods you love and still achieve great results and some of the things that are cock blocking your fat loss results. Finally, she debunks the misconception of ‘I wasn't eating enough to lose weight.'Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Download our free ebook;

Today Rubes brings you the second part of a very juicy episode breaking down everything you need to know to go after your body composition goals in 2025. In today's episode Ruby speaks to flexible dieting and how to set up a flexible diet that allows you to achieve all of your body composition goals in an enjoyable and sustainable way!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

It's the New Year, twenty twenty-thrive is in full swing and Rubes is bringing you the first part of two juicy episodes breaking down how to go after your body composition goals this year. In today's episode Ruby breaks down how to set up a fat loss phase, maintenance phase or muscle gain phase and gives you all the facts you need to smash your goals in 2025! Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

Following on from last week's episode we continue with Part 2 with Toni, Tegan and Rachel, longtime Fat Loss Phase gals!In today's episode we chat about the biggest takeaways from the Fat Loss Phase, how the girls mindsets have changed since being in Eat Like Ruby, the set backs they have faced and most importantly, what is next for them heading into 2025!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

Today I am joined on the podcast by three very special guests, Toni, Tegan and Rachel, longtime Eat Like Ruby gals!In today's episode the girls speak to their journey's with nutrition before finding Eat Like Ruby, the breaking point that pushed them to join the Fat Loss Phase and their why. Tune in next week for Part 2 of the convo where you will hear about how things have changed for the girls and their plans for 2025!Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

Today on the pod Ruby speaks about when nutrition shouldn't be the priority and gives an insight into her nutrition when her dad passed. Rubes speaks on when nutrition isn't the issue and when other things need to be addressed first before buying another program, working with another coach etc. Follow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;