Why I Don’t Follow the Conventional Rules of Nutrition

Do you ever get sick of the struggle to take control of your body and your health? Do you follow all the rules but it never quite seems to work? Are you struggling to have stable energy despite exercising regularly and eating well?

If you answered yes to any (or all!) of those questions, I can definitely relate.  People often see the way I look and act and often assume that it’s always been easy for me to stay in shape; that I must be genetically lucky or perhaps I simply never indulge in so-called naughty foods!

The truth, of course, is that it’s not that simple. Firstly, I do indulge (how could a girl live without chocolate, cheese or wine I ask you?!), and secondly – I haven’t always looked this way. And I certainly haven’t always felt the way I do now, which is mostly very energised and passionate about life.

Following the Rules of Conventional Nutrition

I learned the hard way that following conventional nutritional and health advice doesn’t work, and it was a lesson that affected me both personally and professionally. In 2005 I’d been a personal trainer for 5 years, and I was overweight and miserable. I wasn’t huge by any stretch of the imagination, but I certainly didn’t look the part. More importantly, I felt awful. I was eating really well as well! Or so I thought. 

When I look back now I can barely believe that I used to think it healthy to live on a diet centred around whole-grains, lean proteins such as egg whites, chicken breast or tuna, low-fat dairy products (of course!), and minimally processed starches for energy. A typical day for me included bircher or untoasted muesli for breakfast, fruit and low-fat yoghurt for snacks, and tinned tuna with corn, kidney beans and avocado for lunch. Dinner was your fairly standard meat and veg with some kind of whole-grain starch.

These days I would never recommend that sort of diet to a fat loss client – and I wouldn’t recommend it to you either.

Time To Ditch The Conventional Nutrition Books

It was round the middle of 2005 that I noticed a colleague of mine start to noticeably become leaner. Not only that, but he was becoming annoyingly energised. To the point where he would – quite literally – bounce into morning meetings. Whatever he was doing, I sure wanted to know about it!

Of course as with anything that seems too good to be true, there was a catch. The method my colleague had taken to transform his body was one based on ‘paleo’ eating. It was all about getting back to basics with health and nutrition, and the results certainly spoke for themselves. The catch was that it was a little too back to basics for my liking! This guy was eating meat for breakfast for heavens sake! There was no WAY I was going to be walking down the street to work at 6am chowing on a lamb chop and nor did I want to have to explain weird eating habits to other trainers at work.

Besides – everything I’d been taught told me that the way I was eating was correct. Maybe there was just something wrong with how I was doing it? Perhaps I just needed to exercise more?

How To Eat For (True) Fat Loss

In the end, of course, I just couldn’t resist something that was clearly so effective. Another way to look at it was that my desire to lose weight and feel better eventually overrode my concerns about what people thought!

The best part was that within weeks – if not days – I noticed such a significant change in the way I looked and felt that I honestly stopped worrying about other’s opinions and may have even been guilty of preaching at them about my exciting new approach. My clients were somewhat bemused at first, but they trusted me and were willing to listen. I guess my results spoke for themselves as well 🙂

Some of the principles I now follow and teach my fat loss clients include:

  1. Meet your protein goal. If there’s one thing you can do to dramatically influence your body fat levels it’s to eat more (good quality) protein. You can determine your protein goal by multiplying your lean mass body weight (body weight minus your body fat) in pounds and then by 0.9-1.5g for women and approximately 2g for men. It’s important to include a variety of protein sources from animals as well as some plant protein. Wild meat in particular is excellent for fat loss as well as brain health.
  2. The carbohydrate conundrum. Let me cut to the chase: my clinical experience has shown (and the experts I respect teach) that 75% or more of the Western world is NOT tolerant to a moderate carb diet, let alone a high one. I definitely don’t advocate cutting carbs OUT, but most people can easily lose body fat and actually increase their energy by switching the starch for more protein and good fat. A good rule of thumb is to get 80-90% of your carbs from (mostly green) veg, and just the remainder from starch and fruits.
  3. Smart fats. One of the biggest myths still perpetuated by the health industry is that fat should be feared. Trans (processed) fats, of course, are definitely not your friend, but did you know that good quality organic saturated fats actually contribute to your cell and hormone development and even help you burn fat faster? That’s right – fat can make you lean! The way I now eat and coach my clients to eat is to include some ‘smart’ fats at each meal. Good examples include nuts and seeds, small oily fish, avocado, coconut oil/milk/cream, organic cream and butter, macadamia nut oil, and ghee. Those are just a few of my favourites!
  4. The traps of healthy snacking. This is an area close to my heart – when you enter the paleo lifestyle you’ll find a virtual plethora of healthy and incredibly delicious snack ideas. Raw chocolate/avocado cheesecake is one of my favourites. Just a word of warning – it’s all too easy to get carried away with healthy snacking and, as a result, not consume adequate protein and green veg for fat loss. Keep the snack-type foods to 5-10% maximum, and try ‘snacking’ on leftover real meals instead! Your belly will definitely thank you.

Of course all that being said, old habits do die hard. Sometimes I still feel like I have a special ‘chocolate-time’ alarm clock that goes off in my head after dinner, and the same applies with red wine! There’s even a small part of me that looks around a crowded restaurant now and then and wonders why I can’t just be one of the blessed ignorant working my way happily through the bread basket.

Until waking up the next morning and realising how yucky I feel when I do eat that way of course 🙂

Is This Really What It Takes To Be Lean?

You might say that in a perfect world we should be able to eat all things in moderation and naturally select what our body most desires in the moment of hunger. But it’s not a perfect world, is it? Food quality, food choice, environmental toxins, stress … these are all things which impact your ability to feel and function your best.

The reality is that if you want to live with exceptional health and energy, and yes even create an exceptional body to do that in, then you do have to live differently to the rest.The good news is that this doesn’t have to be overly noticeable to the rest of the world if you don’t want it to be, and it also doesn’t require long-term sacrifice from you. It might seem that way at first, but I promise the motivation definitely comes from within once that image in the mirror starts changing!

At the end of the day it’s fine for you to choose to keep following the conventional rules. There is no right or wrong here. But what you do have to recognise is that you have the power. And whether you like to look at it this way or not the truth is that choosing whole foods as close to their natural state as possible gives you the power to look incredible and feel even better.

Which means a heck of a lot more to me than getting to ‘fit in’ or even ‘eat all things in moderation’ just because I ‘should’ be able to. How about you?

And Remember –

Life is Now. Press Play



Don’t forget –

Life is Now. Press Play.

Kat x


Programmed to Upgrade is happening gorgeous, and WHOOOOO MAMA is this the work that works.

25 days, you and me, 1:1, to quantum leap like you’ve NEVER leapt before.

This will be intense …

And a lil bit scary. But buckle up, because you KNOW you’re ready for it.

SO fucking ready 😉

Programmed to UPGRADE!

25 Days, 1:1, with Katrina Ruth, to SCREW the Rules, SCREW the Norm, Go So Damn Extra, So Freaking Hot, So Fully SEEN, and Snap Your Future Into the Now So Damn Fast It’d Make Your Head Spin … even as you nod in certainty that of COURSE, this is what was ALWAYS supposed to be ..

Places are already filling, and we begin next week. If you know it’s time to say yes to MAGIC, and creating your reality from the supernatural, and you’re SO ready to drop the paradigm of always having to DO (and yet still not be there!) then message me now.

I’ll get you the full overview, and talk personally with you about whether or not it’s for you.

To the supernatural baby, and beyond …



As of today, I’m opening up the doors to my Inner Circle, my private client mastermind.

This is THE most badass high level mastermind in the world for women who want it all – and are prepared to do what it takes to get it! Really what we’re talking about is being prepared to be the PERSON.

And that’s what I do. I help you remember ALL that you were, and then become it. ALL Of it.

This is my highest level private mentoring circle. The exact place where I have personally mentored dozens of this industry’s most elite female entrepreneurs to break income barriers ranging from 10k months to multiple 7 FIGURE months, and everything in between. But more importantly than that – to become who and what they always were.

But know that this is not only (obviously) not just for the masses, this is also not just for someone who can afford to invest in a high level private coach. Being willing to throw money down is something which has absolutely zero correlation to being somebody who has what it takes to TRULY go next level as a leader.

If anything, in this industry, investing in a high level coach such as myself, is a rite of passage which veers just a little too much on the side of ‘trend’. It’s become something which ‘everybody does’, almost as a way of proving they play business and life a certain way.

Maybe even of trying to prove it to themselves.

Here is the reality which those who I am truly here to personally mentor and lead KNOW, the reality which my clients and all women like me as well as of course me personally have ALWAYS known:


We are simply, smarter, faster, and have more presence. We can do more in our minds before breakfast than what most people can do in a freakin’ WEEK, a month, a year.

We are not basic ass coaches trying to heave ho our way up a few extra thou a month.

We are the ones who have ALWAYS known we are 1% within the 1% within the 1% in terms of how we think, create, operate, how and WHAT we are tapped in too.

This is not arrogance, this is fact.

And there has NEVER been any question but that we will go all the way.

My clients are high level badasses who do the work, who have a proven track record BEFORE coming to me, and a BEING-ness which unquestionably separates them from the rest. They don’t come to me to save them or lean down and hold my hand out so they can clamber up. They come because they are, quite simply, ready to go to the next level, already absolutely on their WAY there, and see in me something which they recognise because it is in them.

That ‘can’t stop won’t stop’ fire, and a level of ‘unapologeticness’ which, when truly understood and applied, can literally be the difference between 5-figure or low 6-figure and 7 or multi-7-figure entrepreneur.

So if you know who you are and it is THAT –

And you feel certain that you are ALREADY well on your way to to precisely where you’re meant to be, but that being in MY energy could help you to drop in and get there even faster, and that with a couple of simple tweaks your current revenue could be doubling, tripling, heck QUADRUPLING and beyond in months, as it has done with numerous of my clients previously, well then –

PM me here and we’ll see if it’s a fit. I’m excited to talk to you, and maybe – do biz and life with you.

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  1. Mala says:

    Hi Kat, I’m slowly transitioning to a more paleo-like diet, and I’m really excited about it, but I’m finding it difficult economically, logistically and practically. For example, I can’t seem to find raw milk, butter or cheese within a reasonable distance of where I live (North Ryde, NSW). I’m not sure if I’m missing something or if it just isn’t available. There is an organic butcher not too far away, but for my budget eating meat daily is beyond my means. Lastly, my daughter who is 7 hates anything fatty. The only way she’ll eat butter or coconut oil is if I put it on bread – and I don’t want her eating the bread! If I use too much in cooking she won’t eat it, and she won’t eat chicken skin or meat fat (or red meat unless it’s very well done). She’ll drink milk, but I can’t find any milk that I want her to drink! We’re not trying to lose weight, just live a healthier life. I guess I’ve just asked (or complained) a lot, but any tips you have would be great 🙂 Cheers, Mala

    1. Kat says:

      Hi Mala, my suggestion with your daughter would be just continue to present her with healthy options and let her choose. As long as there’s no junk to choose from, you can’t go wrong. As for access – you can only do the best you can do. And it sounds like you are 🙂 – have you tried ordering online? It can be more economical as well as offering more variety.

      1. Mala says:

        Thanks Kat, I’ve looked for an online supplier of raw dairy products but can’t find one. If you know of some good online suppliers that might deliver to my raw dairy or organic meat to my area (Sydney) could you please email me? or just reply here. Thanks for your advice. Re. my daughter, I don’t provide junk food, but I don’t have to, it’s insidious! She gets it at her friends houses, from extended family (I only have dietary control over one side of the family). Not sure what to do about that. I talk to her about it. Anyway, I grew up completely deprived of sugar and it turned me into a fiend when I had the freedom to make my own food choices, so maybe it’s good for her to have a little here and there. I don’t know. Thanks again 🙂

    2. Deborah says:

      Hi Mala
      I also live in Nth Ryde and, like you, like to live healthy. For years I’ve suffered abdominal pain, bloating, wind, cramping – but growing up in the 70’s there wasn’t such a thing as “IBS” – you just had an upset tummy! Eliminating bread and dairy from my diet has fixed the problem so I’m guessing, like many people, I’m lactose and wheat intolerant. And that makes sense to me as milk is for babies and bread is processed and refined grain – not normally found in nature. As I like milk in my tea though, I’ve found Zymil – which is lactose free and readily available in Coles/Woolworths to be awesome. It tastes like normal milk. Another is Goats milk – which is also yummy – but rather expensive. Have you tried some of the grain milks such as rice or oat?

      Due to regulations you probably won’t find raw milk anywhere as I’m pretty sure it’s law that all milk MUST be pasteurised before it’s sold. You may be able to buy raw milk directly from the dairy (which would be very cost efficient!) but I doubt you’d find it sold commercially.

      Another option for you is to go to either Riverview or Orange Grove farmers markets. They both sell organic produce, cheeses, etc. so you’d be able to bet in touch with a dairy. Good luck!

      1. Kat says:

        Thanks for the comment Deborah, it sounds like you’ve done your research!

        Actually raw milk is readily available all around Australia, you just have to know where to look! A high majority of organic stores sell it. They get around regulations by calling it Bath Milk, Body Cream and so on. It states ‘not for human consumption’, but that’s really up to you!

  2. FH says:

    Hi Kat,

    I’m big fan of your blog and your blog entry on WomenIncredible, the one about struggling with bulimia struck me as I am in recovery atm. It has been a tough journey. I was wondering if following a Paleo diet will help with the cravings and urges for sweet food. Thanks.

    1. Kat says:

      It definitely can help. I found eating adequate good fats really helped me 🙂

      1. Mala says:

        Ditto what Kat said, I also find protein shakes (and protein in general) along with good fats and oils (ie. coconut oil, butter, olive oil, nuts) to be incredibly effective at stabilising blood sugar levels (and thus curbing sugar cravings. I also use raw cacao a lot which helps with the emotional sweet cravings (sweeten with stevia). I use it to make hot chocolates, homemade ‘chocolate’ nut bars, almond meal chocolate cakes and I add it too smoothies. I also find nuts very useful and NEVER leave home without a container of nuts or one of my nut bars, so that if I get tempted when I’m out I always have a healthy, filling alternative on hand. Raw cacao and coconut oil go very well together by the way, yum. Over time your sweet cravings will subside and your appetite will regulate. Don’t ever think of it as a diet, it’s a lifestyle choice to be healthier – and you will be. Best of luck x

  3. Vicki says:

    Hi Kat,
    I have been eating strictly according to the paleo principles for the past 6 months, and feel fantastic. My weight has normalised, my blood sugar levels are more stable, my acne cleared up and I am sleeping so much better. The only problem is that my LDL levels have gone through the roof (from 4.9 to 7.5). My HDL has risen and my triglycerides are low (I assume due to very low carb eating). Do you think I need to worry and cut way back on the saturated fats? I am eating mainly organic grass fed meat, organic butter, non-organic cream (I can’t seem to find grass fed cream in sydney), eggs, avocados, nuts and green veges with the occasional serving of berries

    1. Kat says:

      Hi Vicki. This is not for me to comment on, but I’d encourage you to google The Cholesterol Myth. Your doctor will tell you that the most important thing is the ratio between HDL and LDL, as well as triglyceride levels. Great to hear you feel fantastic!

Comments are closed.

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