#395. this is why you keep relapsing (and what to do about it - the science of behaviour change)

100% Real With Ruby; no #BS nutrition, fitness & mindset

If you’ve ever blamed yourself for “not having enough willpower”… this episode is going to change your life. Ruby sits down with behavior change researcher Dr. Gary Mendoza to blow up the outdated narratives that keep women stuck in toxic cycles of over-dieting, under-eating, and chasing perfection.

if you’ve ever said “i know what to do, i just don’t do it”—this is for you.
if you’ve ever stepped on the scale, felt like sh*t, and questioned your whole life—this is for you.
if you’ve ever thought “i’ve always been this way, i can’t change”—this is 100% for you.

Inside this episode, we unpack:

• Why willpower isn’t your issue—it’s your biology, stress, and blood sugar
• How habits are wired into your brain (and why they never really “die”)
• The REAL reason the scale ruins your mood (and how to take your power back)
• What small changes actually rewire your brain for long-term results
• How self-talk creates your reality—and how to use Socratic questioning to change it

small changes don’t feel sexy—but they’re the ones that last

your old behaviors are wired in. new ones need repetition to grow.

you’re not “slipping”—you’re reverting to the brain’s path of least resistance.

and if you’ve been trying to change your body without changing your mindset first…
you’re just running in circles. let’s change that.

tag us @transformxruby & @100realwithrubypodcast if this cracked something open for you.
we love hearing what landed.

Next step?

what if instead of shame, you used curiosity?

try that