The UNFILTERED Empowered Woman Podcast

This episode is for the competitor who stepped off stage,
and didn’t recognise herself anymore.
I sat down with FMG Pro and my client Katie, and we had a raw, honest conversation about the side of bodybuilding no one prepares you for.
Not prep.
Not peak week.
But what happens after.
We spoke about:
• losing your identity post-show
• imposter syndrome when you've won that crown
• food noise that won’t switch off
• bingeing and feeling out of control
• and the guilt around putting yourself first
Because for so many competitors, the hardest part of bodybuilding isn’t getting stage lean,
It’s coming back from it.
When the structure disappears.
When the validation quiets down.
When your body changes faster than your mind can keep up.
And suddenly you’re asking:
“Who am I without prep?”
“Why do I feel so out of control?”
“Why does food feel louder than ever?”
This episode isn’t just about Katie’s journey.
It’s about what happens when your identity is built around being “the disciplined one”
and how to rebuild that identity in a way that actually lasts.
Because longevity in this sport doesn’t come from just having the best physique.
It comes from having the mindset and support to navigate everything that happens off stage.
If you’ve ever felt lost, overwhelmed, or like an imposter post-show…

🎧 Listen now —
(and send it to a competitor who needs to hear this 💗)
Katie's IG: katiealexanderr
My Instagram: elingranstrand & the.empoweredwoman

Join The Empowered Woman Program.
I’ve put together this program for the woman who wants 1:1 support, but also wants to be a part of a group of women who are going through the same things as yourself - not feeling good enough, feeling stuck in fight/flight and being consumed with thoughts of food.
⁠Book in a free call with me ⁠
WATCH MY FREE WORKSHOP

Take my "how much do you spend on binge eating?"-test
Rewire your subconscious mind in 10 min with my subconscious rewiring meditations HERE ⁠

Remember to SHARE the episode on your story and TAG me so I can say thank you for listening!

All 1:1 clients can find the workbook to this episode in the portal

If you’re prepping for a bodybuilding show…
this episode might be the most important one you listen to all season.
Because most competitors spend months preparing their physique…
but almost no one prepares for what happens after the stage.
The post-show phase is where a lot of athletes quietly lose the sport.
Not because they lack discipline.
But because no one taught them how to handle:
The next-day blues
Extreme hunger
Food noise
Body changes
Or the all-or-nothing mindset that turns one meal into a binge.
And here’s the truth most people don’t want to hear:
If you wait until after your show to start working on your mindset around food…
it’s already much harder.
Because post-show you’re dealing with:
Elevated hunger hormones
A dysregulated nervous system
Months of restriction catching up with you
And an identity that’s been tied to being stage lean.
That’s not the moment to start learning emotional regulation.
That’s the moment those skills are being tested.
In this episode I talk about:
• how to handle the day-after-show guilt and shame
• how to deal with food urges without spiralling
• why food noise happens after prep
• how to enjoy off-plan food without the “I’ve blown it” mindset
Because champions aren’t just the athletes who can suffer the most during prep.
They’re the ones who can stay stable after the show.
And that’s what creates longevity in the sport.

Listen to the full episode now.
My Instagram: elingranstrand & the.empoweredwoman

Join The Empowered Woman Program.
I’ve put together this program for the woman who wants 1:1 support, but also wants to be a part of a group of women who are going through the same things as yourself - not feeling good enough, feeling stuck in fight/flight and being consumed with thoughts of food.
⁠Book in a free call with me ⁠
WATCH MY FREE WORKSHOP

Take my "how much do you spend on binge eating?"-test
Rewire your subconscious mind in 10 min with my subconscious rewiring meditations HERE ⁠

Remember to SHARE the episode on your story and TAG me so I can say thank you for listening!

This episode is for the girls who love bodybuilding…
but don’t want to lose themselves in it.
I recorded a powerful conversation with Amanda — pro athlete, posing coach, and one of the most grounded women in the sport.
We spoke about:
✨ The dark side of prep culture
✨ Eating disorders in bodybuilding
✨ Coaches you should RUN from
✨ Why rushing into a show can backfire
✨ The importance of building a real off-season
✨ And how having a supportive partner changes everything
Bodybuilding should build you.
Not break you.
If you compete (or want to), you need to hear this.
Amanda's Instagram: amandajane.coach
My Instagram: elingranstrand & the.empoweredwoman

Join The Empowered Woman Program.
I’ve put together this program for the woman who wants 1:1 support, but also wants to be a part of a group of women who are going through the same things as yourself - not feeling good enough, feeling stuck in fight/flight and being consumed with thoughts of food.
⁠Book in a free call with me ⁠
WATCH MY FREE WORKSHOP

Take my "how much do you spend on binge eating?"-test
Rewire your subconscious mind in 10 min with my subconscious rewiring meditations HERE ⁠

Remember to SHARE the episode on your story and TAG me so I can say thank you for listening!

GLP-1s can suppress your appetite.
They cannot heal your binge eating.
If food is your coping mechanism…
if you restrict all week and lose control on weekends…
if you feel “addicted” to food but also terrified of it…
An injection won’t fix the nervous system pattern underneath it.
In this episode I break down:
• What GLP-1s actually do
• Why they reduce appetite
• Why they don’t rewire self-sabotage
• And what actually creates long-term freedom

This isn’t anti-medication.
This is an episode to help you make an informed choice of what will be best for YOUR journey.
My Instagram: elingranstrand & the.empoweredwoman

Join The Empowered Woman Program.
I’ve put together this program for the woman who wants 1:1 support, but also wants to be a part of a group of women who are going through the same things as yourself - not feeling good enough, feeling stuck in fight/flight and being consumed with thoughts of food.
⁠Book in a free call with me ⁠
WATCH MY FREE WORKSHOP

Take my "how much do you spend on binge eating?"-test
Rewire your subconscious mind in 10 min with my subconscious rewiring meditations HERE ⁠

Remember to SHARE the episode on your story and TAG me so I can say thank you for listening!

In this episode, I’m joined by online coach and pro bodybuilder Amber Clark for an honest conversation about what it really takes to build a career in bodybuilding — mentally and physically.
Amber shares her journey from competitive dancer to stepping on stage as a pro, including the mindset shifts required to transition between identities and pursue excellence at the highest level.
We dive into:
• Her evolution from dancer to pro bodybuilder
• The pressure that came from placing third in her first show
• Flying to London alone to compete
• Navigating post-comp struggles
• Being diagnosed with celiac disease and how that changed everything
• The psychological side of chasing pro status
This episode goes beyond glutes and macros.
We talk about identity, resilience, pressure, and the mental cost of high performance — and what it actually takes to stay in the sport long term.
If you’re competing, thinking about competing, or navigating post-show emotions… this one is for you!

Amber's Instagram: _amberclark_
My Instagram: elingranstrand & the.empoweredwoman

Join The Empowered Woman Program.
I’ve put together this program for the woman who wants 1:1 support, but also wants to be a part of a group of women who are going through the same things as yourself - not feeling good enough, feeling stuck in fight/flight and being consumed with thoughts of food.
⁠Book in a free call with me ⁠
WATCH MY FREE WORKSHOP

Take my "how much do you spend on binge eating?"-test
Rewire your subconscious mind in 10 min with my subconscious rewiring meditations HERE ⁠

Remember to SHARE the episode on your story and TAG me so I can say thank you for listening!