Podcast Description:

🎙️ Episode Title: Habits of the Lean vs. Dieter’s Mindset: Building Lasting Success with Mike Howard

In this episode of 100% Real with Ruby, we’re joined by Mike Howard to uncover the fundamental differences between living a lean lifestyle and the traditional dieting mindset. Together, we explore the habits, mindset shifts, and strategies that lead to sustainable health and long-term success.

💡 What you’ll learn in this episode:

• The key differences between dieting and sustainable lean habits.
• Why non-scale victories are just as important as weight loss.
• How identity and your “deeper why” play a role in lasting change.
• The importance of patience, practice, and persistence.
• How to navigate the holiday season with balance and joy.
• Why environment and small, consistent habits matter.
• How to embrace self-compassion while staying on track.

Mike also shares powerful insights into overcoming setbacks, building resilience, and shifting your mindset to focus on progress over perfection. Whether you’re starting your health journey or looking to break free from the chronic dieting cycle, this episode is packed with actionable takeaways to help you succeed.

Tune in now to learn how to create a lifestyle that feels good, looks good, and lasts for the long term!

🔗 Follow Mike Howard & Ruby:
Instagram: @leanminded

@transformxruby

Once you stop focusing on being smaller, you realise “hey my body can do crazy ass shit”

Too comfortable in a dieting mindset….. But its not even

Its just fear

And people get impatient with deficits so its like boom bust nothing to see… and then you use past struggles as your thing to relate to for what will happen

Playing it safe… hoping to have something amazing to see at the end of a deficit… or even at the end of the “build” but they never ate enough

Okay so maybe discussion can be around clients who want to get leaner who are already lean

What is best for them to improve their physique

Fears they have and how they roadblock themselves

Mindsets that keep people form the lean results they want

The more we try to diet and lose fat, the worse our body composition will be…

Fatigue

Unsustainable

Falling off track

Not being in aplace to build

Not being in a palce to lose fat

We all will face menopause

Then what

If you arent building muscle… are you doing enough to maintain it or are you sabotaging that too

Why maintenance is where most people should be and sometimes pushing into a surplus, especially if don't have alot of body fat (which many of us may feel we do… bc we don't see ourselves as we are

REALISTIC TIMING

How 6 months isnt enough to build appreciable muscle

If youre maintenancing it there, then double the time… aka think 1-3 years going between maintenance and slight surplus & 3-6 years if in maintenance doing it… but you wont have to worry about having a heap of fat to fat lsos away

Person dependent get a coach

The biggest set back in getting lean; is patience with results

Where to shift focus to so you get to a place of just checking the boxes bc it does get repetitiverepetiticec and you feel you have nothing to report to your cocaoch about

Seems never ending so you may not give your all- not seeing the true potential of a dieting phase and just always feels hard

Not optimal place to build muscle

Which is the best part

Value of coaching here

Value of filming lifts

If you arent seeing results and you think yorue eatin genough, think again

Touching on the fear that eating out of a deficit for a sustained period of time is a place of discomfort for most women, but a great growth phase. Maintenance can be a great phase to see physique changes while keeping body fat stable

Flexes long term gratification vs spontaneous decisions from emotion

** fear around being that person

Losing things they like now

Oh but then i can never eat X

What if my relationships change

What the fuck i have to keep this level of hard….

I feel theres too much to do and

Stressful day ** want to control something

Stress and relationship with food/body

Beliefs and breaking them

Are you tired of feeling overwhelmed by food tracking and diet culture? Do you find yourself stuck in a cycle of restriction, perfectionism, or frustration when it comes to achieving your health goals? In this episode, we’ll explore why tracking feels so hard—and how to make it work for you.

From understanding the emotional weight behind tracking to reframing it as a tool for empowerment, this conversation is packed with actionable insights to help you take control of your nutrition. We’ll dive into:

• Why tracking feels stressful and how to shift your mindset.
• The science behind flexible dieting and how it works to fuel your goals.
• Common blind spots in nutrition and why even seasoned dieters need guidance.
• How to simplify tracking and build sustainable habits that align with your lifestyle.

Whether you’re a seasoned tracker or new to the concept, you’ll gain a fresh perspective on how to achieve your best results without obsessing over every detail.

Key Takeaways Include:

• The role of a coach in accelerating your progress and saving you years of trial and error.
• The stages of nutrition awareness—from mindless eating to food freedom.
• Tips to optimize your food choices for energy, mood, and performance.

Join us as we break down the puzzle of nutrition and show you how to zoom out for perspective and zoom in for action. By the end of this episode, you’ll feel empowered to take control of your nutrition journey—on your terms.

: Nutrition awareness, flexible dieting, food tracking, meal planning, health mindset, sustainable habits, weight loss, food freedom.