100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff

464/ Stop dieting like this! how much protein do you really need? could more be better? what you don't know about muscle, protein + body composition | luke leaman 2

27 Feb 2026

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if you’ve ever thought “maybe i just need to cut carbs harder” “i’m eating so little… why is nothing changing... here's why dieting feels SO HARD... and why you sometimes feel like a feral raccoon at night....because for a lot of women, the issue isn’t carbs. it’s not fat either.it’s that your diet is built around rules you can’t sustain — and your protein is too low to make the whole thing feel liveable.in part 2 with luke leaman, we break down why protein is the most underrated lever for fat loss, appetite control, and body recomposition — and why most women are accidentally under-eating protein while over-snacking their way out of a deficit.we talk about:• why you’re so hungry in a deficit (and why hunger isn’t a “mindset issue”)• how higher protein makes dieting feel easier (satiety + structure + fewer cravings)• why keto isn’t magic (and how it can mess with training if you don’t understand it)• the thermic effect of food: why protein literally costs energy to digest• the “paper deficit” problem: when your tracking says deficit but weekends + snacks say otherwise• how to adjust calories without going extreme (so you stop rebounding)2 mini wins you can use this week:• pick a protein target and hit it daily for 7 days before you change anything else. clean data first.• choose one “problem time” (night snacking, weekends, wine) and put a simple boundary around it for 14 days.if you want fat loss that doesn’t feel like punishment, start here.find me @transformxruby on instagram

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3ª PARTE | 17 DIC 2025 | EL PARTIDAZO DE COPE

01 Jan 1970

El Partidazo de COPE

13:00H | 21 DIC 2025 | Fin de Semana

01 Jan 1970

Fin de Semana

12:00H | 21 DIC 2025 | Fin de Semana

01 Jan 1970

Fin de Semana

10:00H | 21 DIC 2025 | Fin de Semana

01 Jan 1970

Fin de Semana

13:00H | 20 DIC 2025 | Fin de Semana

01 Jan 1970

Fin de Semana

12:00H | 20 DIC 2025 | Fin de Semana

01 Jan 1970

Fin de Semana

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100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff

464/ Stop dieting like this! how much protein do you really need? could more be better? what you don't know about muscle, protein + body composition | luke leaman 2

This episode hasn't been transcribed yet

Other recent transcribed episodes

3ª PARTE | 17 DIC 2025 | EL PARTIDAZO DE COPE

13:00H | 21 DIC 2025 | Fin de Semana

12:00H | 21 DIC 2025 | Fin de Semana

10:00H | 21 DIC 2025 | Fin de Semana

13:00H | 20 DIC 2025 | Fin de Semana

12:00H | 20 DIC 2025 | Fin de Semana

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