If you've competed, dieted hard, or built your identity around being lean and shredded - this episode is for you.

Post-show body acceptance is not about "letting yourself go." And it's definitely not about giving up on being hot, athletic, or strong. It's about stopping the punishment cycle and rebuilding trust with yourself.

In this episode, I'm breaking down what body acceptance actually means (and what it doesn't), why your brain fights softness after a show or extreme diet, and the post-show spiral that no one really talks about. I share my experience from nearly 20 bodybuilding shows and how chasing the shredded version of myself impacted my mental health, food relationship, and identity.

If you're tired of chasing the last 10 pounds, if you don't trust yourself around food, or if you feel like your value is tied to how lean you are, this conversation will hit home.

You can rebuild food trust. You can respect your body. And you can stop living like you're only worthy when you're shredded.

👉 Click here to get your FREE Post-Show Report Card and take a quick 5-minute check-in to see what "prep brain" is still running the show: https://www.bossbitchradio.com/post-show-report-card

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

#PostShow #BodyAcceptance #FoodTrust

Key Takeaways:

00:05 Quick rundown of how coaching works

01:54 What we're getting into today

03:08 My real post-show spiral story

05:34 Body respect vs. body love (they're not the same)

11:36 Why your brain freaks out about softness

15:15 How to stop punishing yourself

15:29 Maybe it's time to break up with the scale

18:16 Wear the damn clothes that fit

21:24 Better things to track than your weight

23:44 Let's recap this whole thing

27:34 If you're ready, here's how we work together

Links Mentioned:

Let's cut through the noise - book your Reset Clarity Call here: https://www.bossbitchradio.com/book-a-free-call

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Research shows over 50% of competitive bodybuilders report body dissatisfaction - and it's strongly linked to disordered eating symptoms.

So yeah… we're starting there.

In this episode of Boss Bitch Radio, I'm breaking down the real truth about reverse dieting - what it actually is, when it works, when it absolutely does NOT work, and the mistakes I see coaches making over and over again.

I'm a retired competitor, an IFBB Pro, and I've been in this world since 2010. I've hired coaches. I've coached competitors. I've watched women completely lose themselves post-show. And I've also BEEN that girl trying to figure out who the hell I was without a competition on the calendar.

Because listen… bodybuilding is not real life. And you can still feel hot, strong, and confident without being stage lean.

👉 Click here to get your FREE Post-Show Report Card and take a quick 5-minute check-in to see what "prep brain" is still running the show: https://www.bossbitchradio.com/post-show-report-card

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

#ReverseDie #ReverseDieting #ReverseDietAfterShow

Key Takeaways:

02:05 My story: competitor life → post-show coach.

04:00 Diet brain, food noise, and losing your identity after prep.

05:02 Grab the Post-Show Report Card (quick self-check).

07:04 Reverse Diet 101 - what it is and why we use it.

07:34 Reverse dieting into a show (yes, really).

12:25 Post-show weight gain, water, glycogen, and the fear spiral.

14:58 The biggest post-show mistakes.

16:51 Meal plans vs macros - what actually works.

20:05 Why competitors "fall off" after the stage.

23:33 Where coaches miss the mark.

25:51 Diuretics + dangerous post-show habits.

26:19 What real metabolic recovery should focus on.

29:13 Regulating appetite + getting strong again.

32:01 How long should you reverse?

34:36 Identity shifts + post-show body dysmorphia.

39:37 Reverse dieting myths (slow increases vs maintenance).

43:35 A practical post-show reset.

46:24 Mindset + social media cleanup.

50:58 Final thoughts + Post-Show Report Card reminder.

Links Mentioned:

Let's cut through the noise - book your Reset Clarity Call here: https://www.bossbitchradio.com/book-a-free-call

If you've been tracking macros for years and still don't trust yourself around food… this episode is for you!

In this Boss Bitch Radio episode, I'm talking to the competitors, the ex-competitors, the MyFitnessPal queens, the women who live and die by their macro numbers. If you feel like the only way you can stay "on track" is by weighing every gram and logging every bite, we need to have a real conversation.

I'm not here to bash macro tracking. It can be a powerful tool. I've used it for over a decade. I competed almost 20 times as an IFBB Pro. I know what it takes to get shredded. But I also know what it costs.

If you're a competitor, former competitor, chronic dieter, or woman trying to heal your relationship with food after years of macro tracking, this episode will hit.

👉 Join the Post-Show Reset Event on Feb 24 to learn how to reset your mindset, rebuild consistency, and move forward without extremes. https://www.bossbitchradio.com/reset

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

#macrotracking #countingmacros #bodybuildingwomen

Key Takeaways:

01:09 Hey, I'm Diane + Why I Help Women Get Out of Diet Mode

02:50 What We're Getting Into: When Tracking Helps… and When It Starts Messing With You

04:38 Quick Plug: The Post-Show Report Card (You'll Want This)

06:09 Why I Walked Away From Competing: Prep Brain, Food Noise, and Rebound Fear

12:44 When Tracking Gets Obsessive: Weighing Everything + Social Life Tetris

15:33 First Show Energy vs. The Long Game Mind Games

18:16 Low Fat, Low Brain Power: When Dieting Starts Wrecking You

21:40 You're Not Clueless - You Already Know How to Eat

23:48 You Don't Need Another Meal Plan (You Need Trust)

24:54 Signs Macro Tracking Is Low-Key Hurting Your Life

26:22 The Off-Ramp: Choosing Freedom Over Control (Start With One Week)

29:00 Step 1: Just Track Protein - Give Yourself a Range

30:04 Step 2: One Meal a Day, No Tracking - Be a Normal Human

33:30 Step 3: Keep Your Meals Predictable So You're Not Ravished

35:36 Step 4: Build Around Protein and Let the Rest Chill

38:59 Recap + Grab the Post-Show Report Card + Pep Talk

40:03 Why Fat Isn't the Enemy: The Peanut Butter Wake-Up Call

Links Mentioned:

Click here to get your FREE Post-Show Report Card and take a quick 5-minute check-in to see what "prep brain" is still running the show ➡️https://www.bossbitchradio.com/post-show-report-card

Let's cut through the noise - book your Reset Clarity Call here: https://www.bossbitchradio.com/book-a-free-call

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Welcome back to Boss Bitch Radio. This episode is a little different… and a little spicy!

We're talking about intimacy, communication, body image, and why sometimes you just don't feel "in the mood" - even when you love your partner.

This conversation is pulled straight from one of my live coaching calls inside Healthy & Hot, and I brought in therapist Leanne Wagner to go deep with us. We cover everything from Valentine's Day ideas to improving sexual intimacy in long-term relationships, and yes… we talk about foreplay, scheduling sex, and why grabbing your butt is not always the move.

If you've ever struggled with body confidence and intimacy, or felt frustrated that your partner doesn't understand what actually turns you on, this episode will hit home.

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

#IntimacyInMarriage #RelationshipAdvice #ImproveYourRelationship

Key Takeaways:

00:52 It's a Valentine's Week Special 💘

01:57 Meet Our Guest, Leanne Wagner

02:26 Let's Get Into Sexual Intimacy

03:22 Fun Valentine's Ideas + Making It a Tradition

10:35 The Communication Conversation (The One We Avoid)

17:56 Scheduling Sex + Managing Stress

23:55 Keeping Intimacy Alive in Long-Term Relationships

27:45 Deepening Connection Beyond the Basics

28:06 Trying New Things in the Bedroom

30:20 Taking a Trip to the Adult Store Together 👀

34:49 How to Talk About What You Actually Like

40:51 How Often Is "Normal" When It Comes to Sex?

44:58 Staying Connected When You're Busy & Exhausted

45:58 Simple Rituals That Keep the Spark Alive

50:15 Final Thoughts + What's Coming Next

Links Mentioned:

👉 Join the Post-Show Reset Event on Feb 24 to learn how to reset your mindset, rebuild consistency, and move forward without extremes. https://www.bossbitchradio.com/reset

Click here to get your FREE Post-Show Report Card and take a quick 5-minute check-in to see what "prep brain" is still running the show ➡️https://www.bossbitchradio.com/post-show-report-card

Let's cut through the noise - book your Reset Clarity Call here: https://www.bossbitchradio.com/book-a-free-call

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Feeling unmotivated after dieting, competing, or finishing a big fitness goal? You're not lazy - this is a common experience after extreme dieting and competition prep.

In this episode, we talk about why motivation drops after a diet, how identity loss affects consistency, and what actually helps you stay consistent with workouts when discipline and willpower are gone. This is an honest conversation about life after dieting, stepping away from diet culture, and rebuilding a sustainable relationship with fitness that isn't driven by aesthetics!

👉 Join the Post-Show Reset Event on Feb 24 to learn how to reset your mindset, rebuild consistency, and move forward without extremes. https://www.bossbitchradio.com/reset

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

#PostShowMindset #WeightLossRecovery #SustainableEating

Key Takeaways:

02:10 – Why I'm recording this in my Jeep (and very unmotivated)

05:00 – No motivation, no hype… just real talk

07:40 – Why motivation dies after dieting or competition prep

11:20 – Life after bodybuilding & losing your identity

15:10 – When the "big goal" disappears, everything feels harder

18:45 – Why aesthetic goals stop working long term

22:30 – The mental cost of strict dieting & extremes

26:50 – Comparing yourself to your old body (and why it messes with you)

31:10 – Busy life, zero motivation, and still showing up

34:40 – What actually keeps me going now (hint: not abs)

38:20 – Mental health, depression & why movement still matters

42:50 – Longevity, aging, and breaking family health patterns

47:30 – The story of my sister & finding a deeper "why"

52:10 – Letting go of diet culture without letting yourself go

56:00 – You don't need 6 hardcore days to be consistent

59:30 – Balance, mental freedom & still being hot

1:03:20 – For anyone struggling with food noise or body image

1:06:40 – Post-Show Report Card (free resource)

1:09:20 – Post-Show Reset Workshop (Feb 24)

1:12:00 – Final thoughts + love you, b*tch

Links Mentioned:

Click here to get your FREE Post-Show Report Card and take a quick 5-minute check-in to see what "prep brain" is still running the show ➡️https://www.bossbitchradio.com/post-show-report-card

Let's cut through the noise - book your Reset Clarity Call here: https://www.bossbitchradio.com/book-a-free-call

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

If you're struggling with food noise, rebound eating, or fear of "normal eating" after a bodybuilding show (or years of extreme dieting), this episode is your reset. We'll cover how to eat normally after prep, rebuild food trust, reduce binge urges, and transition away from tracking macros without losing control.

Welcome to Boss Bitch Radio. I'm Diane Flores, and I help retired bodybuilders, former competitors, and extreme dieters stop living like they're still in diet season - so they can stay athletic, hot, and healthy without food fear, food noise, or massive rebound chaos.

In this episode, we're diving into how to eat normally after a bodybuilding show, why post-show nutrition feels so damn hard, and what actually causes rebound eating after show (hint: it's not a lack of willpower). If you've ever gained weight rapidly after a show, struggled with binge eating after prep, or felt stuck tracking every bite because you're terrified to stop, this conversation will hit home.

Even if you've never stepped on stage, if you've dieted like you were prepping for one, this episode will resonate. This is about repairing your relationship with food, recovering from extreme dieting, and learning how to eat like a normal, confident human again - not someone still trapped in prep brain.

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

#HowToEatAfterPrep #PostShowNutrition #HowToEatAfterBodybuildingShow

Key Takeaways:

00:00 Why post-show life feels harder than prep

00:46 Welcome to Boss Bitch Radio

01:34 The reality of post-show weight gain (and why it happens)

03:44 Food noise, hunger cues, and why your brain feels loud AF

05:58 Unlearning diet culture after bodybuilding

11:05 Quick update: newsletter + what's coming up

12:23 Why fats and fiber actually matter post-show

15:20 My go-to strategies for a post-show reset

21:00 Wrapping up + how to work together

Links Mentioned:

Let's cut through the noise - book your Reset Clarity Call here: https://www.bossbitchradio.com/book-a-free-call

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Post-show depression is real. After a bodybuilding show, many women feel empty, sad, anxious, unmotivated, and disconnected - aka the post-show crash. In this episode we talk about post-show blues, identity loss, rebound eating, and how to recover mentally and emotionally after prep.

I share my own experience stepping off stage after winning my pro card and breaking down backstage. Relief, gratitude, grief, fear, and anxiety all at once. If you've ever felt lost in life after competing, you are not crazy and you are definitely not alone.

We get into why post competition depression happens, how extreme dieting recovery plays a role, what peak week mentality does to your brain, and why food noise after dieting can feel so loud. We also talk about reverse diet aftermath, hormones after prep, and why your body softening doesn't mean you "failed."

If you've been dealing with post show blues, anxiety after prep, rebound eating after show, or that quiet identity crisis after competing, this one's for you!

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

Key Takeaways:

01:08 What post-show blues actually feel like

01:49 My own post-show emotions and identity stuff

03:28 The not-so-pretty reality after the stage lights turn off

08:00 Why having a post-show plan matters

08:48 Quick note on the newsletter and what's coming up

10:05 Learning how to rebuild life after bodybuilding

17:16 Tools that help you transition in a healthier way

19:22 Wrapping it up and how coaching can help

Links Mentioned:

Let's cut through the noise - book your Reset Clarity Call here: https://www.bossbitchradio.com/book-a-free-call

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Coming out of a bodybuilding show can seriously mess with your head - and no one really prepares you for that part.

If you've ever dealt with post show blues, rebound eating, loud food noise, or felt like your brain was still stuck in peak week even though the show is over, this episode is for you!

I'm Diane - retired IFBB pro and longtime competitor coach and in this episode of Boss Bitch Radio, I'm breaking down what actually happens after a bodybuilding prep. Not just physically, but mentally and emotionally.

Most post-show plans focus on reverse macros, training, and cardio. What they miss is the identity crash, the control spiral, and the mental health fallout that so many women experience once the structure of prep disappears.

If this hits home and you're ready to unwind prep brain and calm the food noise, you'll find a link in the show notes to book a clarity call and see if one-on-one coaching makes sense for you.

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

Key Takeaways:

00:32 Who I Am and Why I Care About This

01:52 The Bodybuilding Identity Crash

04:16 The Mental Health Piece Coaches Ignore

07:12 Prep Brain and Why It Doesn't Shut Off

10:01 Rethinking Training After the Show

11:23 Rebuilding Trust With Food

15:46 Why Meal Rhythm Matters Post Show

18:20 Hunger Hormones, Food Noise, and Emotional Eating

20:16 Final Thoughts on Post-Show Recovery

Links Mentioned:

Let's cut through the noise - book your Reset Clarity Call here: https://www.bossbitchradio.com/book-a-free-call

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements