Natural Female Muscle Podcast
Episodes
Episode 102: Can you ACTUALLY afford Bodybuilding?
28 Apr 2026
Contributed by Lukas
"Bodybuilding is so expensive"... or is it? How much does it really cost to pursue bodybuilding? Especially if we consider the differences i...
Episode 101: Your Training Environment is Holding you back
21 Apr 2026
Contributed by Lukas
An important discussion this week to talk through the importance and impact that your training environment can have on your progress and journey in bo...
Episode 100: Repetition and Consistency are the KEYS to success in bodybuilding (it’s not actually that complex)
14 Apr 2026
Contributed by Lukas
Happy 100 Episodes & thank you so much for all of the incredible support on getting the podcast this far - it means the actual world! I thought th...
Episode 99: Online Coaching & Training Bodybuilders (Q&A)
07 Apr 2026
Contributed by Lukas
Final segment of this Q&A run for you all this week - diving into your questions surrounding training & online coaching specifically. As alway...
Episode 98: Menstrual Cycle Loss, Birth Control & Relationships in Bodybuilding (Q&A)
31 Mar 2026
Contributed by Lukas
Another Q&A to deep dive into some additional really important topics this week. It's really important to me that I cover some of these in ful...
Episode 97: Genetics in Bodybuilding & Readiness to Compete (Q&A)
24 Mar 2026
Contributed by Lukas
Something different this week - diving into some of your own questions for me with topics surrounding assessing your genetics for bodybuilding, show d...
Episode 96: The TRUE Most ‘Optimal’ Approach in Bodybuilding
17 Mar 2026
Contributed by Lukas
What is truly the most optimal way for you to approach bodybuilding for your goals? Join me as I fully break this down for your in todays episode. Tha...
Episode 95: How to Improve your Sleep (Sleep Routine Hacks)
10 Mar 2026
Contributed by Lukas
It truthfully cannot be overstated how absolutely fundamental your sleep routine is within not just your bodybuilding progress, but quality of life ov...
Episode 94: How to Improve your Body Image
03 Mar 2026
Contributed by Lukas
It can be especially hard to navigate your body image throughout life in general, never-mind in the bodybuilding space when we go through so many vary...
Episode 93: Dieting Phase or Gaining Phase First?
24 Feb 2026
Contributed by Lukas
One of the hardest questions to answer when either starting your process, or hitting a cross roads... Should I go into a gaining phase? Or should I go...
Episode 92: Are you ACTUALLY Growing or is it just Body Fat?
17 Feb 2026
Contributed by Lukas
The one question we find ourselves constantly asking in our growing phases & off seasons... "Am I actually growing or am I just gaining body ...
Episode 91: The Benefits of LONGER Preps
10 Feb 2026
Contributed by Lukas
A discussion today on the reasons why doing a longer prep, if often the better option as a natural female competitor if you truly want to bring your b...
Episode 90: Top 5 Off Season Mistakes
03 Feb 2026
Contributed by Lukas
These are my Top 5 Mistakes for you to avoid in your off season if you goal is to truly maximise both your progress and enjoyment in this phase of you...
Episode 89: Red Flags in Bodybuilding - Athlete Edition
27 Jan 2026
Contributed by Lukas
To follow up on last weeks episode - this time focusing on the athlete component with areas in your own, or your clients process, that should be raisi...
Episode 88: Red Flags in Bodybuilding - Coach Edition
20 Jan 2026
Contributed by Lukas
A requested episode this week - to drive awareness of both red flags & of course, green flags when it comes to looking for the right coach for you...
Episode 87: Making Progress on a Busy Schedule
13 Jan 2026
Contributed by Lukas
Managing all the different aspects of life as a woman can be challenging enough as it is - never mind adding bodybuilding into the mix. But making pro...
Episode 86: My BEST advice for you to move forwards in 2026…
06 Jan 2026
Contributed by Lukas
Happy New Year everyone - starting off the first podcast episode in 2026 with some of my best advice & recommendations for you to level up in this yea...
Episode 85: Scarcity Vs. Abundance Mindset in Bodybuilding
30 Dec 2025
Contributed by Lukas
The difference in a scarcity vs. abundance mindset in bodybuilding will completely transform your experience and outcomes. Having an understanding b...
Episode 84: Making the choice to stay Natural as a Female Bodybuilder
23 Dec 2025
Contributed by Lukas
Hey everyone - a slightly different topic discussion for this weeks episode! One that I ultimately think is really relevant and important to this chan...
Episode 83: Bodybuilding Resistance from Family & Friends
16 Dec 2025
Contributed by Lukas
In this weeks episode, I run through a 5 Stage Process of how to deal with & manage any resistance from family or friends when it comes to your bodyb...
Episode 82: How to NOT get Lazy in the Off-Season
09 Dec 2025
Contributed by Lukas
Getting a little 'lazy' in your off season is a very quick way to cutting your progress short - something that I am sure you want to avoid as much as ...
Episode 81: Managing & Enjoying the Festive Period [REPLAY]
19 Nov 2025
Contributed by Lukas
It's that time of year again (the most wonderful time of the year) but also one that I know can cause a lot of people a bit of uncertainty when it com...
Episode 80: Why your Training is just NOT Progressing
11 Nov 2025
Contributed by Lukas
There is nothing more frustrating that feeling as though you are putting all of your efforts into your process, to only feel like you simply aren’t ...
Episode 79: Building the BEST Competing Timeline
03 Nov 2025
Contributed by Lukas
Having a timeline of your ENTIRE process as a competitor is immensely important - especially when you want to be the best you can possibly be the next...
Episode 78: Managing Post Show [REPLAY]
17 Oct 2025
Contributed by Lukas
As we come around to the end of the competitive season for most athletes, this is an immensely important paint of discussion for us to have. In this...
Episode 77: How to Make the Most out of Coaching (Being Coachable)
09 Oct 2025
Contributed by Lukas
Having a coach should be one of the best investments you ever make within your fitness & bodybuilding journey - but knowing how to make the absolute m...
Episode 76: A Stage Lean Physique is not 'Maintainable'
02 Oct 2025
Contributed by Lukas
In this weeks episode I break down WHY lean physiques have become so desirable for females in the fitness & bodybuilding industry, WHY thats not somet...
Episode 75: Why you are REALLY struggling in Prep (& how to fix it)
17 Sep 2025
Contributed by Lukas
A full breakdown on both the physical and psychological drivers that can massively impact your prep in terms of the success and experience. This is ...
Episode 74: Catch Up - Q&A with Ella & Zena
02 Sep 2025
Contributed by Lukas
A good old catch up with Ella & Zena this week - diving into a wide range of different topics & of course a few questions! Thank you for listening a...
Episode 73: Master your Perception, Change your Experience
27 Aug 2025
Contributed by Lukas
The way in which you perceive your day to day life, quite literally creates your lived experience. This is such an important realisation make, as it g...
Episode 72: Comparison in Bodybuilding [REPLAY]
19 Aug 2025
Contributed by Lukas
Hello everyone! A re-post of an episode from earlier this year, but one that (even if you have already listened) is WELL worth a re-listen at this tim...
Episode 71: Re-Feeds. High Days and Diet Breaks
12 Aug 2025
Contributed by Lukas
What exactly are re-feeds and why do we actually need other use them? In this weeks episode I discuss all the ins & outs of their use and purpose (or ...
Episode 70: Reminder - Bodybuilding Prep is not a Dieting Contest [REPLAY]
06 Aug 2025
Contributed by Lukas
Whilst I am travelling this week, I wanted to re-share a VERY important episode. This one especially goes for any of your current in prep (or maybe ev...
Episode 69: THIS is why you always look the same...
29 Jul 2025
Contributed by Lukas
A little reminder for us all this week on what it takes to NOT look the same. If you really want to progress and step forwards - this will always be a...
Episode 68: What determines ‘Success’ in Bodybuilding?
22 Jul 2025
Contributed by Lukas
Success in bodybuilding should not just be determined by 1 factor alone. There are so many different factors we can assess to determine the ‘success...
Episode 67: Forced Rest & Injury Management
15 Jul 2025
Contributed by Lukas
A topic that’s absolutely important for us to discuss - as we will all encounter this in some capacity, at some stage within our training and/or bod...
Episode 66: 'Flexibility' in Bodybuilding
08 Jul 2025
Contributed by Lukas
What does 'flexibility' mean in bodybuilding and how can or should you incorporate this in relation to your OWN goals? An episode that is absolutely...
Episode 65: Managing ‘Off Plan Meals’
01 Jul 2025
Contributed by Lukas
Off Plan, Cheat Meal… whatever you want to call it. Today we dive into what these REALLY mean, and how you can and should be able to simply enjoy di...
Episode 64: Enjoying Bodybuilding WITHOUT Competing
24 Jun 2025
Contributed by Lukas
Do you need to compete in order to be a bodybuilder? Absolutely not. Bodybuilding is a process in and of itself. Competitive bodybuilding takes that...
Episode 63: Managing ‘the Look’ over an entire competitive season.
17 Jun 2025
Contributed by Lukas
This week I dive into the ins & outs of managing a look over MULTIPLE shows in a competitive season. This is something that is absolutely essential to...
Episode 62: Set yourself up for a Successful Peak Week
10 Jun 2025
Contributed by Lukas
Following on from last weeks episode, where we dived into all things Peak Week in and of itself - this week I wanted to discuss how you can set yourse...
Episode 61: Peaking Female Competitors
02 Jun 2025
Contributed by Lukas
About time I followed through with a full episode to walk through the peaking process, specifically for the female competitor - and how this ranges th...
Episode 60: Create your OWN 'Normal'
27 May 2025
Contributed by Lukas
Often as bodybuilders we are scrutinised or judged for doing things others perceive to be ‘weird’ or out of the ‘norm’. But ultimately...
Episode 59: Ariane Hine
20 May 2025
Contributed by Lukas
This week on the podcast, we are joined by special guest Ariane Hine (@ari.gyms) Ari is a Natural Figure Competitor, having competed for the first ti...
Episode 58: Zena, Ella & Loz - Mindset, Expectations & Pressure in Prep
13 May 2025
Contributed by Lukas
Roundtable episode this week where I was joined by fellow female NBW Athletes, Zena Al Kelaby & Ella Calverley for a good old chit chat - in this epis...
Episode 57: How to make Fat Loss feel EASY
06 May 2025
Contributed by Lukas
I am sure many of you at this time of year might be embarking on, or in the middle of some form of fat loss phase. If not I am sure at some point in...
Episode 56: Making Progress and Seeing Progress are NOT the same
28 Apr 2025
Contributed by Lukas
This weeks episode touches on a VERY important reminder in your bodybuilding process, if your goal is to legitimately make progress. It can be a cha...
Episode 55: Relationships and Bodybuilding ft. Aj Morris
22 Apr 2025
Contributed by Lukas
Very excited to finally have Aj on the podcast this week to discuss relationships as a bodybuilder in depth. We discuss how to navigate your persona...
Episode 54: Comparison is the Thief of Joy… or is it?
15 Apr 2025
Contributed by Lukas
Is a bad thing to compare to others? Should you completely avoid comparison & negative self-reflection? Can we accept comparison for everything it ...
Episode 53: Bodybuilding is a Game of Discomfort
08 Apr 2025
Contributed by Lukas
“The more extreme the goal, the greater the extent of discomfort” Something you have to be able to appreciate within bodybuilding and with the g...
Episode 52: How to Make the Transition into Prep feel EASY
01 Apr 2025
Contributed by Lukas
Hello everyone welcome back to the podcast! After a little bit of a break I will be back again with regular episodes moving forwards! Starting b...
How much does it really cost to compete?
16 Mar 2025
Contributed by Lukas
Hello everyone! I am back with a new episode - Pulled from this weeks YouTube video. As a more informative video I wanted to bring this on here for li...
Episode 51: Setting up a Productive Off Season
16 Nov 2024
Contributed by Lukas
When it comes to making progress, we all want to make sure we are maximising what we get out of out gaining phases & off season as a whole. A KEY fa...
Episode 50: Managing Post-Show
31 Oct 2024
Contributed by Lukas
Hello everyone! I am sorry for the ‘brief’ hiatus in podcast episodes… but seeing as I am now ‘post-show’ myself I felt it was fitting to ...
Episode 49: Start Visualising Your Goals
26 Jun 2024
Contributed by Lukas
Having a true vision for your goals as a bodybuilder is absolutely necessary for both your success and your continual enjoyment of the process. In t...
Episode 48: What Category Should you Compete in?
01 Jun 2024
Contributed by Lukas
In this weeks episode, I break down all the things you need to consider when it comes to choosing WHICH category you should compete in. Are you gene...
Episode 47: Why your Food isn’t ‘High’ in Off Season
19 May 2024
Contributed by Lukas
One of the most unnecessarily worried about variables in growing phases, comes from people thinking their food isn’t ‘high enough’ or that they ...
Episode 46: PNBA PRO Paula Christian Cox
09 May 2024
Contributed by Lukas
This week on the podcast we are joined by PNBA Figure Pro, Paula Christian Cox! Paula is an established Open and Masters Figure competitor. She attai...
Episode 45: Prep is NOT a Dieting Contest
03 May 2024
Contributed by Lukas
We always have to remember that with a bodybuilding prep, the goal is not to to diet as hard as you physically can. Or even, to get as lean as you can...
Episode 44: PNBA Ms Olympia & WNBF Pro World Champ, Beccy Pateman
24 Apr 2024
Contributed by Lukas
This week we are joined by the reigning PNBA Pro Ms Figure Olympia & WNBF FitBody Pro World Champ! Beccy’s journey with competitive bodybuilding s...
Who Do You Surround Yourself With?
05 Apr 2024
Contributed by Lukas
In this weeks episode we discuss the importance of your support network. Something that plays a huge role in all areas of life, but especially in the ...
Pre-Prep Diets
22 Mar 2024
Contributed by Lukas
Pre-Prep Diets In this weeks episode I run through: What exactly is a prep prep diet & WHY do we use them? Situations where they are and are...
Why Your Diet IS Legitimately so Difficult…
15 Mar 2024
Contributed by Lukas
Whilst there are some things, as discussed in the last episode that will make your diet ‘feel’ so much harder that it is. There are also factors...
Why You are Finding your Diet Phase Difficult...
08 Mar 2024
Contributed by Lukas
If you have ever been though, or are presently going through, a diet that is feeling a lot harder than it ‘should be’, this episode gives you the ...
Episode 39: PNBA Pro Claire Guirguis
21 Feb 2024
Contributed by Lukas
Claire is a a PNBA Pro Women’s Bodybuilder. She competed for the first time in 2020 & since then she has won the UKDFBA British Twice, Became INBA W...
Episode 38: Paige Mawdsley
07 Feb 2024
Contributed by Lukas
Paige is a Natural Wellness Athlete, who competed in her fist season as a junior this past year, winning PCA First Timers, a Top 2 placing at the PCA ...
Preparing for Your Show Day
31 Jan 2024
Contributed by Lukas
Hello Everyone! In this weeks episode I run through all the essentials that you need to know, when it comes to preparing for and managing your show da...
5 MORE Tips for your First Prep
24 Jan 2024
Contributed by Lukas
Following on as a part 2 from the last prep episode, I dive into some additional tips you can take into your prep. This doesn’t have to be your firs...
Episode 35: Abi Kerr
17 Jan 2024
Contributed by Lukas
Abi is the reigning UK & International Figure champion, having attained this title In her first season last year. This season also came with other i...
My Top 5 Tips for your First Prep
31 Dec 2023
Contributed by Lukas
As we head into 2024, I know many people will be embarking on their first preps. As a result, I wanted to give my top 5 tips to hopefully help you to...
Episode 33: Lara Uebelhart
19 Dec 2023
Contributed by Lukas
Lara is a very influential figure within the female natural bodybuilding industry - with the way that she so openly shares her journey and real experi...
Managing & Enjoying the Festive Period
06 Dec 2023
Contributed by Lukas
Hello everyone! In this episode, given the time of the year, I wanted to discuss approaching the festive period from a bodybuilding perspective. To ...
Episode 31: PNBA Pro Claire Burton
07 Nov 2023
Contributed by Lukas
Episode 31: Claire Burton PNBA Pro Claire is a professional Women’s Physique Athlete. Having attained professional status & won titles with PNBA, ...
Training Solo VS Having a Training Partner
29 Oct 2023
Contributed by Lukas
On this weeks Episode, I dive into the pros, cons & considerations for both training with a training partner or training on your own. A lot of peopl...
Why You Don't Feel like a Bodybuilder
18 Oct 2023
Contributed by Lukas
Hey Guys, back with a solo episode this week to touch upon a topic that I see effects a lot of athletes, but especially females. I talk through what ...
Episode 28: Ally Ross-Willetts
13 Oct 2023
Contributed by Lukas
Ally is a Women’s Physique Competitor, having won multiple titles in this division - including, the UKDFBA Heart of England title, 2nd at the UKDFBA...
Episode 27: Monique Coleman
06 Oct 2023
Contributed by Lukas
Monique is an extremely successful competitive athlete. Winning multiple PCA titles, the 2022 BNBF British Figure Champ & runner up at DFAC Worlds. ...
Episode 26: Collette Evans
30 Sep 2023
Contributed by Lukas
Collette is a Natural Female Bodybuilder, having competed in her first season as a figure athlete in 2015. In that time she has actually transitione...
Episode 25: Expectations Returning to Stage ft. Dr Zena Al Kelaby
20 Sep 2023
Contributed by Lukas
This week we are joined again by Dr Zena, following on from her return to stage this year. We catch up on the results and experiences of the most ...
Bodybuilding at University
29 Aug 2023
Contributed by Lukas
Really enjoyed discussing this topic for you guys this week. One that I can most definitely relate to a lot from my own experience & also guiding a lo...
The TRUTH About Longer Off Seasons...
23 Aug 2023
Contributed by Lukas
Longer off-seasons, are not only something that are often quite misunderstood but also feared by a lot of competitors too. I think it’s importan...
Episode 22: Tyarra Nelson
16 Aug 2023
Contributed by Lukas
Tyarra is both a renowned Coach and Competitive Athlete in her own right. She has coached Female Athletes to the top levels of Natural Bodybuilding ...
Off Season Training Mistakes & Why you aren't Progressing
08 Aug 2023
Contributed by Lukas
We have maybe all got to those points within a growing phase where we maybe feel as though we simply 'aren't progressing'. Sometimes this is the cas...
Episode 20: Sarah Glanville
01 Aug 2023
Contributed by Lukas
Episode 20: Sarah Glanville This week on the podcast, we are joined by a guest who gives an extremely engaging and insightful conversation. Many o...
Deciding that you want to Compete - How, Why & Where do you start?
25 Jul 2023
Contributed by Lukas
Deciding that you want to compete, can actually be quite a big deal. I think it's easy to forget how scary or intimidating it can feel being a first t...
Episode 18: Travelling as a Bodybuilder
11 Jul 2023
Contributed by Lukas
With my upcoming trip to Sacramento next week for the Natural Muscle Mayhem, I thought it was a great opportunity to talk to you guys about managing t...
Episode 17: Rimini Miloro
04 Jul 2023
Contributed by Lukas
Rimini is a Natural Athlete, Sports Massage Therapist, WNBF Judge & Online Coach. Rimini has already been on a fantastic journey within bodybuilding...
Episode 16: Diet Phases & Mini-Cuts
27 Jun 2023
Contributed by Lukas
Hello everyone, this week I am back with another solo episode. In order to be able to draw a lot from my own process for this one, I am here to talk...
Episode 15: Yasmin Hodge
21 Jun 2023
Contributed by Lukas
This week on the podcast we are joined by natural bikini athlete, Yasmin hodge. Most recently Yas won the NBW Classic Bikini Overall Title, and I was...
Episode 14: WNBF Pro Chelsea Doherty
13 Jun 2023
Contributed by Lukas
This week on the Podcast we are joined by WNBF FitBody Pro Chelsea Doherty. Despite only being in her early years of competitive bodybuilding, Chels...
Episode 13: Off Season & Growing Phases
31 May 2023
Contributed by Lukas
Hey guys, I am back this week with a solo episode to talk all things off-season & growing phases. In this episode I discuss a wide range of topics f...
Episode 12: Danai Michou
24 May 2023
Contributed by Lukas
Episode 12: Danai Michou by Hosted by Loz Vickers
Episode 11: Pro World Champion Zoe Leeming-Watts
17 May 2023
Contributed by Lukas
This week on the podcast we are joined by multiple Pro World Bodybuilding Champion, Zoe Leeming-Watts. Alongside being a serving member in the Army,...
Episode 10: ICN Pro Rachel Fewkes
10 May 2023
Contributed by Lukas
This week we are joined by Rachel Fewkes. Rachel is a figure athlete, holding Pro Status with the ICN & along with competing highly at an internatio...
Episode 09: Amy Richardson
03 May 2023
Contributed by Lukas
Amy is an Online Coach, Personal trainer & Natural Figure Athlete. Amy stepped on stage for the first time last year where she won the Heart of Eng...
Episode 08: Solo, Developing your Bodybuilding Journey
25 Apr 2023
Contributed by Lukas
This week I bring a solo episode to the podcast to give a breakdown of my own journey with bodybuilding & how this has developed over the years. I a...
Episode 07: Hannah Mitchell
19 Apr 2023
Contributed by Lukas
Hannah is a natural figure competitor, posing coach & also works as a research specialist for a multiple myeloma diagnostics company. Hannah began ...
Episode 06: ICN & PNBA Pro Nikki Simpson
12 Apr 2023
Contributed by Lukas
Nikki Began her bodybuilding journey around 10 years ago & in this episode we dive deeper into the experiences & lessons that have led to the success ...
Episode 05: Emma Currivan
05 Apr 2023
Contributed by Lukas
This week on the podcast we are joined by Athlete & Coach, Emma Currivan. Over the past year, Emma has made an incredible entrance into the competit...
Episode 04: PNBA Pro Nicola Truelove
29 Mar 2023
Contributed by Lukas
Episode 04: PNBA Pro Nicola Truelove by Hosted by Loz Vickers