March 06, 2026

465/ why “just count calories” stops working, the supplements i'd actually spend money on + the missing part of body recomposition - luke leaman p3

38 minutes

if you’re only focusing on calories, you are doing yourself a massive disservice.

we don’t just want weight loss. we want total body recomposition.

and your body can’t “respond” properly if the key elements are missing

this episode is a reminder that your body isn’t a calculator.

you can track perfectly, train hard, and still feel like your progress is stubborn — if the body you’re trying to transform is under-supported.

in part 3 with luke leaman, we’re talking supplements, micronutrients, and why “just hitting calories” can be a massive disservice if the goal is body recomposition (not just weight loss).

because you can be in a deficit on paper and still feel flat, tired, hungry, and stalled — not because you “lack discipline,” but because your body is missing the cofactors it needs to actually run the engine.

in this episode we cover:• why nutrient deficiencies can happen even when you’re overeating• why food quality matters more than social media wants to admit (and why it’s still not complicated)• the non-negotiable basics: high quality multivitamin, creatine, fish oil (if you don’t eat fish), and magnesium• why cheap vitamins often don’t absorb (and how to spot the difference)• iron: why the common forms can fail, and what “better absorbed” looks like• birth control and b vitamin depletion (and what forms to look for)• melatonin: how it works, when to take it, and why dose matters• fiber: why extreme diets get it wrong, and how it impacts gut + cholesterol

2 mini wins you can apply this week:• stop adding new supplements. pick the basics and take them consistently for 14 days. then reassess energy, sleep, cravings, training.• if you feel “stalled,” zoom out: food quality, fiber, sleep, meds/supplement interactions, and bloodwork history. not just calories.

find me @transformxruby on instagram @apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLsFqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link

direct link to dm me on ig:https://ig.me/m/transformxruby

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By Ruby Cherie | Evidence based transformation coach + nutrition expert

1717 ratings