Libsyn Directory

#296: How to lose fat and build muscle | Dr. Gabrielle Lyons approach to Body recomposition

Boss Bitch Radio w/IFBB Pro, Diane Flores

Release Date: 01/09/2025

After Dark Episode: Bliss Swingers Cruise

Boss Bitch Radio w/IFBB Pro, Diane Flores

Okay, icons—grab your headphones and settle in. This episode is not safe for work or little ears, but it is full of juicy reflections, personal growth, and behind-the-scenes tea from my recent Bliss Cruise experience. From body image and non-monogamy to intimacy, curiosity, and conversations most people are too shy to have—I’m sharing it all. Think of this as the girlfriend chat you didn’t know you needed. Let’s explore what happens when you finally unplug and lean into your own liberation. #AfterDark #NSFW #BlissCruise ✨ KEY TAKEAWAYS: 00:00 Kicking things off – yep, we...

You’re Not Too Busy. You’re Too Drained.

Boss Bitch Radio w/IFBB Pro, Diane Flores

Ever feel like you’ve got 57 tabs open in your brain and everyone needs something from you? Yeah, same. In this episode, we’re diving into a conversation that hits especially hard for high-performing women who are juggling ALL the things—work, family, laundry, gym time, invisible mental loads—and wondering why they’re so damn tired all the time. I’m sharing a personal deep dive into the truth about your schedule and energy, what a real-life audit looks like (including the parts we’d rather avoid), and how to trade the draining stuff for things that actually light you up. We’re...

Start Here: The Next Era Of Boss Bitch Radio

Boss Bitch Radio w/IFBB Pro, Diane Flores

Welcome to the Glow-Up Era of Boss Bitch Radio — where health meets hotness, mindset meets muscle, and becoming iconic is more than just a vibe — it’s a full-body, full-soul reclamation! Hosted by IFBB Pro, fitness veteran of nearly 20 years, and unapologetic truth-teller Diane Flores, this show dives deep into the journey of what it really takes to step into your power. From losing 100 pounds and stepping on stage 16 times to building multiple fitness businesses and navigating motherhood, relationships, and reinvention — Diane has lived it, coached it, and now she’s here to talk...

Burnout, Underwear, and the BMW Breakup: What Letting Go Really Looks Like

Boss Bitch Radio w/IFBB Pro, Diane Flores

What do I give a f*ck about right now? Waking up without an alarm, doing work that lights me up, lifting heavy things, and living life on my terms. This episode of Boss Bitch Radio is the second part of a spicy convo that started last week—so if you haven’t listened to Part 1, do that first! We’re diving even deeper into burnout, why doing less is my new flex, and how I’m rebuilding a life and biz that actually feels good. I’m walking you through the infamous Wheel of Hotness, how I started reducing consumption (yes, including 69 pairs of underwear), and why I’m breaking up with my...

Facing Burn Out Head On (Part 1)

Boss Bitch Radio w/IFBB Pro, Diane Flores

Hey besties—this one’s personal. I'm back and deep in my feels, sharing what led to one of the biggest shifts in my life and how I finally feel like me again. If you've been burned out, hiding in the background, or just not feeling like yourself… this episode is for you. Plus, I'm spilling the tea on a free masterclass I'm hosting with my bestie, therapist-in-the-making (but already a life-changer), Dr Crystal Barrera. We’re diving into burnout, self-awareness, and becoming the boss of your own life again. #burnout #healing #stressmanagement ✨ KEY TAKEAWAYS: 00:00 – Kicking...

Connect with the Woman You’re Becoming – A Future Self Meditation

Boss Bitch Radio w/IFBB Pro, Diane Flores

You’ve done the mindset shifts. You’ve released the hustle. Now it’s time to become her. In this final episode of the Iconic Reclamation Series, we’re closing with a powerful guided future self meditation. Whether you’re seated, walking, or lying down, this is your sacred moment to soften, breathe, and reconnect with the version of you who already lives the life you're building. There’s no fixing here. No hustle. Just remembrance. Let’s do this together. #meditation #personalgrowth #selflovejourney Links Mentioned: The Iconic Coaching Academy is open - limited spots...

Mother’s Day Special: Overcoming Mom Guilt & Reclaiming Self-Worth

Boss Bitch Radio w/IFBB Pro, Diane Flores

Welcome back to Boss Bitch Radio! This episode is the final phase of The Iconic Reclamation Happy Mother’s Day, you beautiful, radiant bitch. It’s me, Diane, and I’m coming at you with a special drop straight from the heart. I’ve been deep in the self-care trenches lately (hello, journaling and hormone therapy), and this episode is a little love letter to all my mamas out there. We’re talking mom guilt, lost dreams, those wild cheer comp days, and why it’s time for YOU to invest in yourself. Not your kid’s private lessons. Not another travel tournament. YOU. So grab your coffee,...

Becoming the Brave Woman: Reclaim the You the World Told to Shrink

Boss Bitch Radio w/IFBB Pro, Diane Flores

Who were you before the world told you to shrink? That’s the woman we’re reclaiming in this final phase. In the Iconic Reclamation Series finale, we go all in on becoming the brave woman — the one who leads with softness and strength, sets real boundaries, and lives fully in her truth. You’ll get raw, soulful insights on what it means to come home to yourself, plus the journal prompts and mindset tools to start today. If you’ve been performing for the world and pouring into everyone else, this is your reminder: You get to be fully you. We’ll get into how to: Show up as your...

Break the Burnout Cycle: Redefine Power, Purpose & Progress Your Way

Boss Bitch Radio w/IFBB Pro, Diane Flores

If “success” means burnout, exhaustion, and no joy left for you… it’s time for a rewrite. In this third phase of our mini-series, we’re talking redefinition. That means letting go of hustle-as-identity and embracing success that actually feels good. You’ll learn how to visualize your future self, stop hiding behind productivity, and make aligned decisions that create real change — all without sacrificing your peace. I’m sharing the truth about what success looks like now versus what it used to (hint: it’s no longer about hustle at all costs). We’re talking about functional...

Your Body Knows: Healing Through Self-Talk, Movement & Mindfulness

Boss Bitch Radio w/IFBB Pro, Diane Flores

Welcome back to Boss Bitch Radio! In Phase 2 of our deep-dive series, I’m guiding you back to yourself. We’re unpacking how to stop seeing your body as a problem to fix and start recognizing it as your most powerful partner. If you haven't listened to the last two episodes (especially the one on regulating your nervous system), hit pause and go do that first. It'll all click better, promise. Feel like your body’s a battleground instead of a best friend? This episode is your invitation to shift that energy — and finally reconnect. This isn’t your typical “health and fitness”...

More Episodes

In this episode of Boss Bitch Radio, I break down Dr. Gabrielle Lyon’s expert advice on how women over 40 can successfully lose fat and build muscle. I’ll guide you through the essentials of body recomposition—like protein, supplements, and resistance training—while addressing the unique challenges you face as you age. If you’re ready to get stronger, leaner, and feel your best, this episode is a must-listen!

#buildmuscle #burnfat #staylean

KEY TAKEAWAYS:

00:00 Introduction to Boss Bitch Radio

01:05 Episode Inspiration and Overview

03:34 Challenges of Building Muscle Over 40

04:57 The Importance of Protein

08:20 Supplementation for Muscle Building

12:17 Effective Resistance Training

23:52 The Role of Sleep in Muscle Building

29:22 Final Thoughts

Links Mentioned:

Watch the full episode of “Do This to Lose Fat & Build Muscle at the Same Time | Dr. Gabrielle Lyon’s Fat Loss Keys” here: https://www.youtube.com/watch?v=hFOsu-mWlk4

Download the Protein Snack Cheat Sheet: https://www.bossbitchradio.com/protein-snack-guide

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

Join the 7 Day Glute Challenge: https://www.bossbitchradio.com/glute-goddess

Check out my Sleep Resource: https://www.bossbitchradio.com/sleep-like-a-queen

Shawn Stevenson’s Sleep Smarter book (mentioned in the episode): https://rb.gy/apoecs

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:

Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide