#319: mike doehla- a nutrition strategy for fat loss & living lean, healthy and strong that just makes sense
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100% Real With Ruby; no #BS health, fitness & mindset
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Nutrition can be so simple
Calorie deficit
Do these things
But like you said strategist
In a world where we went from bro chicken broccoli stick tracking
To then intuitive, positivity, HAES and the total other side with you don't need to obsess over xyz to even sometimes calling tracing disordered. What do you have to say about that
Because my opinion is there is nothing more consuming and obsessive than hating where you are so much feeling so restricted byet not seeing results or cutting out certain foods etcetc thinking thats the thing kjeeping you “”” fat”””
------> what do you notice when you are being a detective when people say their metabolism is slow and deficit doesnt work
Or theyve been trying to lose weight for years
How do you approach that
----
Unsustainable
Living diet hell
People are willing to yoyo for 50 years of their life… but cant give patience for a couple of years moving in the right direction
Many women can diet on alot more calories than they think…
And maintain on even more
But the issue is most people are eating way more than they think or say or “”” track”””
Weekends
Bottle necks
Why planning is important vs winging it
Anticipate things
The level of tradeoffs we also need to balance
Which i would say as a parent, if there is alot more value in family, then its even more important you nail the details of fatloss phases and do it accurately so you can get out of the phase asap and start living at maintenance
As we get older… after kids… we tend to find our “metabolism slows” and things don't “work the same”
But is that REALLLY the case… maybe you can nix that myth and explain the real truth to this, especially as a parent yourself now
The biggest struggles people come up against with nutrition
Buffet effect
80/20
i also like thinking of it like training
Aiming for 80 20 is why many struggle... its a TARGET vs a byproduct of life coming up etc
It's aiming to be as 'on point' as you can bc life accounts for 20% without you planning for it
like date nights, events, a busy day... etc
Building structure and routine & why its important
“I eat pretty healthy but the scale isn’t moving!”
Food tracking: tedious chore that makes you obsess about food? Or total game changer if you want to lose weight without feeling like you’re on a diet?
Aligning your identity
What progress means to you & your relationship with the journey
****
Yes thats the identity shift
When you think about what makes you feel good so you can show up and perform at your best everything also changes
Performance goals
More people have DE out there than you realise and BID
**** felt fluffy
Relationship with your body and food
Going back to the yoyo
Where a coach comes in, how a coach is quintessential in the game of not jsut weightloss but BEFORE and AFTER weightloss - where weightloss is NOT the main event because you want to learn how to keep results
Coaches don't sell weightloss, they sell a better life - how to get clients to see it more
Eating out
Alcohol
Sometimes you need to get strict and hard on yourself to get your foot in the game and then ease into more easy and flexibility - which is where a coach comes in because this can be hard
People don't know they need a coach, they see people talking about it. Might think its only elite things idk
Someone whos done crash diets and seen fast results before getting trapped and stuck thinking nothing will work like that - they compare everything to that experience
Other things that hold us back that fuck us up more bc social media spins it saying you can have your cake and eat it too… which isnt the case for most people starting out
But doesnt meant restriction just knowing what the journey takes
How you can adapt your level of eating to a new normal which may mean more sacrifices at first
How the mirror can be just as fatal as the scales as its still reflecting your inner self
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The episode #319: mike doehla- a nutrition strategy for fat loss & living lean, healthy and strong that just makes sense from the podcast 100% Real With Ruby; no #BS health, fitness & mindset has a duration of
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More episodes from 100% Real With Ruby; no #BS health, fitness & mindset
325- ANTI WELLNESS WANK3RY- what phase am I in and YOUR MAINTENANCE is NOT the amount of calories you are struggling to lose weight on
how to create an INDOMITABLE LIFE
fat loss phase? what phase?
the reality of the journey, progress, expectations
training
what coaching is
what you should be considering for your journey and self
how to get permanent results and set you up for progressing to your best
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message#324;- almost half way through the year; how are your habits? helping behaviour change. How to become a NEW version of you /Karin Nordin
REPLAY of #222
@karinnordinphd
@transformxruby
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To become a new version of me i have to make different decisions
GROWTH MINDSET
Embracing the HARD
Facing resistance, its normal
Main specific i think theres something wrong with my body
evidence in the past
Self belief
PERCEIVED IDENTITY
SELF BELIEFS
Challenge
You will never have evidence in the past for something you want to create (thats new)
Intrinsic motivation
Its hard to care about our aging self etc
Its easy to be motivated by the now
“I can never follow through with anything”
“People who have a heap of things on their list
Re-framing the way we think
tangible things you can do to create these shifts and discipline vs. skill development.
Learn to like it
Right now we may not -
Mind management
YOU CANT JUST GET THESE TOOOLS you need to to
Alot of people find this hard with a new way of eating
And then continuing it on
Same with waking up and showing up to the gym and keeping consistency
Because yeah cool we can start a habit do it for a while and then fall off
Cognitive awareness & flexibilityPOWER OF ACCOUNTABILITY
how and why to embrace failure.
how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works.
procrastination / self-talk that stops the acting part
Snakes and ladders
RELATEDNESS
I love how you said that so excited - people don't
People don't understand what they need
And tune into their feelings
What they want to feel or run away from
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/messageHard reality check
Let me know if you relate --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
#323; Iris Deadlifts - the answers to what you want with your physique, takes THIS!!!
@irisdeadlifts
@transformxruby
if you want to look toned outside the gym you have to look jacked inside the gym, and that’s more muscle than people think
Body change
Numbers on the scales
Thinking we will be happy when
Take the OUTCOME off the pedestal
The process is where it happens
People think all the answers are in getting lean
What it takes to get toned
What the body takes
People
We arent anti fatloss
But right context
Right mindset
Do the work before it so you make it easier
So you can get in and not struggle so much and see better results
Have a better
people think dieting is always the answer to what they are feeling or struggling with
When thats all they did they usually come to us
Fuel for fatloss
Don't starve it
When life is crazy, we take the toll on our bodies
When we feel out of control of life we take the toll on our bodys
Reactive living
that they will only get bulky if they do anything else or they are afraid MOSTLY for clothes to get tigher, pants to get tighter
progress is only about getting leaner - they havent expandded their meaning of that nor phsyqiue
they dont realise toned bodies have way more muscle
that as you get older its even more important
and that theres more to all of this than chasing fatloss
beyond all its damn fucking patience
People thinking bodies don't jiggle
Lifestyle bodies vs what we think we should be looking like
What the lean hard tight body requires
Your body isnt a passport photo either
6 months building
I've been doing this for a year and it's like I know that feels like it's a long time but really and I look back at pictures of myself after like a year and I I don't look like I'm really in shape at all you know so it's like it just takes a long time like years upon years of going through this and it doesn't mean that nothing is happening along the way it's just it's it's slow
You don't need to look at the photos you take. Its data. Stop over analyzing
Take the photos, store them, leave them
Then compare year after year and see it in a zoomed out perspective
The aging body and still comparing yourself to your 30s
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message#322; Bet on the future version of who; invest in the PHASIC process. Youre focused on the wrong things/ ben Maysfield smith
@ben_mayfieldsmith_
@transformxruby
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Building from a more empty canvas, its a different dragon to fight - #
You cant keep trying to lose the last couple kgs or get to the lean without going through the other phases
The end physique needs to be built
If this is you, my biggest tips to help this period:
1- Focus on performance metrics
2- Accept bodyfat is part of the process
3- Understand scale weight is only data and not reflective of you are a person
4- Constantly check in with yourself, remember you’re more than the scale or photo
5- To build a dream physique, accept being uncomfortable
6- Journal your thoughts to prevent negative self-talk and challenge irrational thoughts of self.
# Doing hard things…”balance cant coexist when trying to change who you are”
Everything is phasic
Balance does NOT co exist with fatloss
With extreme goals
But its also not forever
Playing too comfortable can hold you back… we went from one bro extreme of hard core bodybuilding bro shit;... to now resisting the work - resisting things of like having
#
Sometimes its not in pushing harder but in taking an alternative approach
Sometimes you need to do unsustainable things to get to a place where you can find a new level of normal
But this is where social media lets you down
they always preach leaning down weight loss ove rand over
They each you ohw to lose weight and speak of that but hardly anything else
The 12 week transformations
Noone has patience for anything else
People hire coaches or do things only to lose weight
They wont subscribe or anything else
#
Trying to build muscle but be as lean as you can
Wanting to build muscle but refusing to eat enough because you are scared of the scale or gaining more weight
Your pants feeling tight when you say you want more defined legs which demands building muscle
People are mentality resistant to dieting
Unable to give a fatloss phase what it takes
Because despite not physically seeing results - theyre living in a limbo because they attach themselves so much to this lean
Waiting for the next fat loss phase
Wanting to cut calories
Scared to eat more
Scared to allow themselves more flexibility or to focus on a new direction
The why and the how. The answers arent always known at first
You need to have a flexible identity a flexible mindset that you allow to adapt, to pivot to evolve
As you go along it
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Your balance and success criteria can evolve and change as you do and thats ok
Sometimes we don't slow down enough to realise our initial goals arent the now
We need to let go of obsessing over losing weight and what a scale says or these quantitative checkins
To allow us to understand HOW we geel, WHAT we need to focus on
How we can build a lifestyle we truly love
A live we can sustain any results we get
But also keep achieving more
Like it might be more obsessive to start with
I take that back
You may need to obsess more over prepping, planning, dealing with the discomfort of maybe eating the same thing every day and dealing with some reheated food
But it gets easier
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Most of those people didnt start that way with being so flexible either
Saying no to things means your saying yes to less desirable things you don't want
Isnt better if you choose your fuck yesses
the process so so important
You need to nail the basics and build the bricks
Going from really overweight to “lean” if you do it right in the sense that you are doing some form of resistance training
You will appear as though you lost fat and built muscle
Yeah you probs built some… but most was what that heavy body was already carrying around under it - if you really took it home with a coach, yes you will reveal a better physique but that works til it doesnt.
Instant gratification Why you will never get your goal in 12 week challenges; how a 12 or 16 week minimum is really only starting ground because of the complecxities of being human, behaviour and beliefs
---The identity of a dieter
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