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

Ever wondered what actually happens at a healing retreat?

In this episode of Boss Bitch Radio, I'm sharing my real, unfiltered experience attending a small, intimate women's healing retreat - the kind that isn't rushed, isn't performative, and goes way deeper than journaling and yoga poses.

I talk about why I chose a retreat focused on healing the heart, what it felt like being in such a small group (only five women), and why that intimacy completely changed the experience for me. We get into nervous system regulation, breathwork, silence, somatic healing, and what happens when you finally give yourself the space to slow down and actually feel.

And yes - this experience directly inspired me to create my own small, intimate retreat for women, so if you've been DMing me asking to be on the list, make sure you're on the newsletter 👀 Spots will be limited!

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

#HealingRetreat #WomensRetreat #HealingJourney

Key Takeaways:

00:27 Welcome to Boss Bitch Radio

01:51 Why I went on this retreat + what I was looking for

02:39 When the healing really started

11:38 Day two hit different (deep emotions + breakthroughs)

22:24 Inner child work, future self, and big realizations

28:09 Letting go + what finally shifted

36:32 Final thoughts, lessons, and takeaways

Links Mentioned:

Listen to this episode where I sit down with Lana & Mark Royce of BlissTopia Retreats - https://bossbitchradio.libsyn.com/what-no-one-tells-you-about-real-retreats

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

What if your next reset wasn't another plan… another strategy… or another thing to fix yourself?

What if it was a place where you could finally stop performing and actually do the deep work?

In this episode of Boss Bitch Radio, I'm sitting down with Lana and Mark Royce, the husband-and-wife duo behind BlissTopia Retreats in Arizona and this conversation is special. I recently attended their Heal Your Heart retreat, and honestly… it rocked me in the best way!

This isn't one of those fluffy retreats where you relax for a weekend and come home unchanged. BlissTopia is intimate, grounded, and designed for real healing - nervous system regulation, breathwork, embodiment, and genuine human connection.

Lana brings decades of experience as a psychotherapist, yoga teacher, former doula, and healer trained in hypnotherapy, reiki, meditation, and sound healing. Mark brings a grounded, no-BS approach through breathwork, movement, and embodiment that gets you out of your head and back into your body!

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

#HealingRetreat #NervousSystemHealing #Breathwork

Key Takeaways:

00:00 Kicking things off + setting the vibe

01:28 Meet Lana & Mark - the humans behind BlissTopia

03:08 What actually makes BlissTopia retreats different

04:12 Going deep: the Heal Your Heart retreat

04:50 Why the New Year's retreat hits differently

08:35 Upcoming retreats + who they're really for

13:51 Why small, intimate retreats matter so much

15:31 The "rules" that create safety and real healing

22:19 How retreats shift based on who shows up

29:31 Movement, sound, and getting out of your head

31:07 What breathwork unlocks (emotionally + physically)

31:52 Why retreats can be truly life-changing

34:22 Journaling as part of the healing process

35:21 Integration, rest, and actually taking care of yourself

37:02 A deeper dive into breathwork

46:13 Mark's men's retreat: A Warrior & a Gentleman

55:32 Final thoughts, reflections, and encouragement

Links Mentioned:

Feeling the pull for something deeper? Learn more + view upcoming BlissTopia Retreats:
https://www.blisstopiaretreats.com/

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I'm loving this Cathy Heller's program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They're giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

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

What if the thing holding you back isn't what you need to do… but what you need to stop tolerating? In this raw, fiery, recorded-from-my-car episode of Boss Bitch Radio, I'm talking about inner strength, self-betrayal, and why so many women stay stuck in lives, relationships, and identities that no longer fit.

I break down powerful research showing that 82% of women wish they had more inner strength, and why that gap exists - not because women are weak, but because we're conditioned to ignore our truth!

This episode is deeply connected to my Main Character Energy Activation Masterclass, where we walk through the exact blueprint I've used and now teach - to help women stop bullshitting themselves and start choosing their lives on purpose.

Sign up for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → https://www.bossbitchradio.com/masterclass

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

#EmpoweredWome #MindsetShift #SelfDevelopment

Key Takeaways:

01:14 – The stat that hit me hard: most women want more inner strength.

02:18 – A little of my backstory and how I got here.

03:52 – Why I created the Main Character Energy Masterclass and why journaling matters.

06:05 – Let's talk about staying in relationships that are already done.

08:00 – Quick plug to get on my email list for retreats + updates.

09:05 – Leaving my marriage with three kids and what it taught me.

10:35 – I'm opening a few one-on-one coaching spots.

12:20 – Final thoughts and a reminder to join the masterclass.

Links Mentioned:

Join me for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → https://www.bossbitchradio.com/masterclass

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I'm loving this Cathy Heller's program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They're giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

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 Part 2 of the Main Character Energy series, and honestly… it gets juicier!

If you've ever caught yourself saying "I can't stay consistent," "I do great until I get stressed," or "every new year I fall back into the same patterns," this episode is absolutely for you.

In this conversation, I'm breaking down what really happens when you abandon yourself and why piling on new habits, new plans, and new goals never works if your identity hasn't shifted first. We're talking about main character energy as a mindset, not an aesthetic, why doing less is often the real key to lasting change, and how a lack of boundaries keeps you stuck in the same cycles year after year. I also unpack the real reason New Year's resolutions fail and what it actually takes to become the woman who shows up for herself!

You don't need another plan. You need to become the woman who executes. Let's get into it. 🔥

Sign up for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → https://www.bossbitchradio.com/masterclass

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

#MainCharacterEnergy #ConsistencyMindset #SelfAbandonment

Key Takeaways:

00:18 Stepping Into Main Character Energy

00:52 Why Identity Is Everything (And How It Shapes Your Life)

03:55 My Bodybuilding Era + What It Taught Me

04:59 Life After Bodybuilding (And Feeling Lost AF)

13:54 The Mr. Miyagi Method (Wax On, Wax Off)

18:18 How to Create Real Change by Shifting Your Identity

22:41 Becoming the Woman You're Meant to Be

Links Mentioned:

Be sure to listen to Part 1 of this series before or after this episode: https://youtu.be/7LBeYZXrh5A

Join me for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → https://www.bossbitchradio.com/masterclass

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I'm loving this Cathy Heller's program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They're giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

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