Let's Get Deeper

Where does discipline end and dysfunction begin?In bodybuilding, the line is blurry. Tracking every gram, saying no to dinners, feeling out of control around food after a show. It can all get called “commitment.” This week I sat down with Kat to talk about where that line actually sits.Kat shares her own experience with binge eating disorder and her recovery, how to tell disordered eating apart from a clinical eating disorder, the red flags to watch for in yourself and others, and the practical, neuroscience-backed ways to heal your relationship with food.If you’ve ever wondered whether what you’re doing is discipline or something else, this one is for you.Overeating, disordered eating or an eating disorder?Overeating: A common, occasional behaviour where you eat more than your body needs or more than you intended, often because of social settings, delicious food or distraction. It can cause physical discomfort or mild regret, but it’s generally flexible, doesn’t come with intense emotional distress, and doesn’t control your daily life.Disordered eating: A spectrum of irregular eating habits, food rules and guilt that disrupt your relationship with food but don’t meet formal clinical criteria. It sits between normal eating and an eating disorder, and can include eating disorder symptoms and behaviours at a lower frequency or severity. This may look like restrictive eating, compulsive eating, or rigid and irregular eating patterns.Eating disorders: Diagnosable psychiatric conditions involving severe, persistent behaviours that significantly impair physical health and daily functioning. While disordered eating often stems from stress or diet culture and allows some flexibility, eating disorders need specialised clinical support. Each eating disorder is different, and they can affect physical, mental, sexual, financial and social wellbeing.Binge eating disorder (BED): A clinical psychiatric condition involving recurring episodes of eating a large amount of food in a short period (usually within 2 hours) with a sense of loss of control. Episodes aren’t followed by compensating behaviours like purging or excessive exercise. They often happen alone and commonly leave the person feeling guilty, ashamed, distressed or physically unwell. For a diagnosis, episodes occur at least once a week for 3 months. Severity ranges from mild (1 to 3 episodes a week) to extreme (14 or more). BED can significantly affect someone’s social, financial, sexual, psychological and physical health.Connect with KatFree resources and information: @macrosmusclemindset on Instagram. Kat's website: https://www.macrosmusclesmindset.com.au/ Connect with meInstagram: @charli.lilaganFree Pre-Prep Mindset AuditThinking about stepping on stage? Here's a Free Mindset Audit to check your readiness ahead of starting a prep.My full mindset course for women in bodybuilding is launching soon, and audit takers hear about it first!Need support?This episode is for education and doesn’t replace professional advice. If anything here feels close to home, please reach out.Butterfly Foundation (Australia): 1800 33 4673Lifeline (Australia): 13 11 14Outside Australia, please contact your local eating disorder support service.

Hey my beautiful YouTube Fam 🤍I know it's been a hot minute but welcome back to another episode of the Let’s Get Deeper podcast.I’m going to say something that might surprise you: Prep isn’t the hard part. Offseason is.In prep, there’s a date, a plan and a physique that changes in front of your eyes every week. In offseason, it’s just you, the mirror and a body you’re growing on purpose. And for a lot of us women in bodybuilding, that’s when the body dysmorphia gets loud.I’m now eight months out from my show in February, so in today’s episode I’m sharing the 5 practical tools that are actually helping me stay locked in, physically and mentally, while I build for my next stage.We get into setting a growth goal, tracking performance as a confidence metric, dealing with comparison, how your cycle and hormones can affect how you see your body as a woman coming out of prep, and how to set up your environment so it supports you instead of triggering you.As an IFBB Fit Model Pro, it’s easy to tie your confidence to how lean you are. But the stage body is a one-day peak. The offseason body is the one that builds every future stage. 🤍If you’ve ever looked in the mirror after a show and not recognised yourself, compared yourself to your stage photos, or felt like you’ve “lost it”, I hope this episode reminds you that you’re not broken. You’re building.Thank you for being here for every season of this journey.Let’s get into it and here's a little gift from me to you:👉 Grab my FREE guide, to help you reconnect with yourself and your confidence outside of being stage lean: https://stan.store/charlililagan/p/post-show-lock-in-guide-freebieComment below which tip you’re starting this week.📸 Follow my journey more closely here:IG: @charli.lilagan🎧 Listen to Let’s Get Deeper on SpotifyDeep conversations on mindset, growth, bodybuilding, and the behind-the-scenes of life as an IFBB Fit Model Pro.If body image thoughts are taking over your days, please reach out to a psychologist or your GP. Asking for support is part of the work, not a step back. 🤍

How Do You Keep Living After Losing Someone to Suicide? | Grief, Loss & What I’ve LearnedAlmost a year and a half ago, I lost my sister to suicide. For a long time, I didn’t know how to talk about grief. I didn’t know what I was supposed to feel, how long I was supposed to feel it for, or how you’re meant to keep living when someone you love is no longer here.Recently, someone reached out to me after losing someone they loved to suicide and asked if I would make an episode about grief. I'm not making this episode because I’ve figured grief out. I’m making it because I’m still learning how to live with it.In this episode, I share some of my own experience with grief and the things I’ve learned along the way including:• Why there is no “right” way to grieve• What grief has actually looked and felt like for me• The difference between moving on and moving forward• How to allow grief and happiness to exist at the same time• What has helped me navigate the harder days• What I wish more people understood about grieving• How to support someone who has lost a loved one• The unique complexities that can come with grief after suicide loss• Why you don’t have to have all the answers to keep moving forward• A message for anyone who is struggling right nowIf you’re grieving someone, especially someone you lost to suicide, I hope this episode reminds you that you are not doing grief wrong.You don’t have to “get over” someone you love. You learn how to carry the love, the memories and the grief with you while continuing to live.And if you’re struggling yourself, please don’t wait until you have the perfect words or until things feel “bad enough” to reach out. You deserve support now.CONTENT & SUPPORT DISCLAIMERThis episode discusses grief, suicide loss and mental health. Please take care of yourself while listening and skip this episode if you feel it may be difficult for you right now. This episode shares my personal experience and reflections. I am not a mental health professional, and this is not a substitute for professional medical or psychological advice.If you are struggling or having thoughts of suicide, please reach out to someone you trust or a qualified professional.Resources in AustraliaLifeline: 13 11 14 — available 24/7Lifeline Text: 0477 13 11 14 — available 24/7Suicide Call Back Service: 1300 659 467 — free 24/7 counselling for people experiencing suicidal thoughts, worried about someone, or bereaved by suicide.Emergency: If you or someone else is in immediate danger, call 000.You do not have to go through this alone.🎧 Listen on Spotify🎥 Full episode available here on YouTubeThank you for being here.XCharli

The Psychology of Delayed Gratification | Why Most Athletes Quit Too Soon | Let's Get Deeper Podcast EP.We live in a world that wants everything now.Instant results. Instant gratification. Instant success.But bodybuilding has taught me that some of the most meaningful things in life simply can't be rushed.In this episode, we explore the psychology of delayed gratification and why so many people give up on their goals—not because they're incapable, but because they underestimate how long real progress actually takes.I share the mindset shifts that have helped me stay patient through 20 weeks of offseason, trust the process even when progress feels invisible, and why learning to fall in love with repetition may be the greatest competitive advantage you can have.In this episode, we explore:Why delayed gratification is one of the most important skills you can developWhy so many athletes quit before they see the results they're capable ofThe difference between chasing outcomes and committing to the processWhy boredom and repetition are often signs that you're on the right pathHow to stop comparing your timeline to everyone else'sPractical tools to build patience and trust in long-term progressWhy these lessons apply just as much to life, business and relationships as they do to bodybuildingThis episode isn't about waiting around for success to happen.It's about becoming the kind of person who keeps showing up long enough for success to find them.Because the people who achieve extraordinary things aren't always the most talented.More often than not, they're the ones who were willing to stay committed when the results weren't visible yet.If you've been feeling impatient, questioning your progress, or wondering whether all your hard work is worth it, I hope this episode reminds you that the greatest transformations are rarely the quickest.Keep showing up.Your future self will thank you for it.🎧 Listen on Spotify🎥 Full episode available here on YouTubeThank you for being here.X Charli

The Discipline Trap | Why High Performers Struggle to Rest | Let's Get Deeper Podcast EP.I've always considered discipline one of my greatest strengths.Showing up. Pushing through. Staying consistent.But recently, I realised something that completely challenged the way I view productivity, rest and what it actually means to be disciplined.When I was unwell, it took more mental effort to skip one training session than it would've taken to push through and train anyway.That's when I realised my relationship with rest needed work.In this episode, we dive into why so many high performers struggle to switch off, how bodybuilding and hustle culture can unintentionally reward overworking, and why learning to rest may actually be the next level of discipline.I also share the practical mindset shifts and habits I'm actively working on to build a healthier relationship with recovery—not just in bodybuilding, but in every area of life.In this episode, we explore:Why discipline can become a trap when it becomes your identityThe moment I realised my relationship with rest wasn't as healthy as I thoughtWhy bodybuilding rewards pushing through—and where that can become problematicThe hidden cost of always feeling the need to be productiveWhy rest isn't something you have to earnPractical tools to build a healthier relationship with restHow to enjoy the life you're working so hard to createThis episode isn't about becoming less disciplined.It's about recognising that real discipline isn't just knowing when to push.It's also knowing when to pause.Because your body grows when it recovers.Your mind grows when it slows down.And the life you're working so hard to build deserves to be experienced—not just achieved.If you've ever felt guilty taking a day off, struggled to switch off, or tied your worth to how productive you are, I hope this episode reminds you that rest isn't the opposite of progress.Sometimes, it's what makes progress possible.🎧 Listen on Spotify🎥 Full episode available here on YouTubeThank you for being here.X Charli

How to Stay Focused When Life Gets Hard | Friendships, Focus & Protecting Your Peace | Let's Get Deeper Podcast Life doesn't stop just because you're chasing big goals.Whether you're in prep, offseason, building a business or simply trying to become the best version of yourself, difficult conversations, grief, relationship changes and personal challenges will inevitably arise.The question isn't whether they'll affect you.It's how you'll respond.In this episode, I share practical tools that have helped me navigate hard seasons without letting them consume my training, work or life. We also dive into one of the most overlooked parts of your 20s: building genuine friendships, creating meaningful connections and surrounding yourself with people who align with the life you're trying to build.In this episode, we explore:Why personal life challenges affect us (and why that's normal)How to stop difficult situations from controlling your entire dayMy "dedicated worry time" practice and taking back controlCreating rituals to improve focus and performanceHow to build genuine friendships in your 20sFinding people who align with your values Why friendships require intention, not luckThree reminders about friendship, growth and becoming your best selfThis episode isn't about pretending life is easy or pushing your emotions aside.It's about learning how to honour what you're feeling without letting it dictate your actions.Because your ability to stay present, protect your peace and cultivate meaningful relationships will always influence the quality of your performance.Whether you're navigating prep, career goals, friendship changes or simply trying to build a life you're proud of, I hope this episode reminds you that you don't have to have it all figured out.You just have to keep showing up.🎧 Listen on Spotify🎥 Full episode available here on YouTubeThank you for being here.X Charli

26 Weeks to Change Your Life (Without Reinventing Yourself) | Let's Get Deeper Podcast EP.There are only 26 weeks left of the year.For some people, that's a reminder of everything they haven't done yet.For me, it's a reminder of how much can still change.In this episode, I reflect on the biggest lessons the first half of 2026 has taught me through bodybuilding, business and life, and how I'm approaching the next six months with more intention, clarity and self-awareness.We talk about why you don't need to become a completely different person to change your life, why consistency will always outperform perfection, and practical ways you can make the rest of this year your strongest yet.In this episode, we explore:Why 26 weeks is more than enough time to change your lifeStop waiting for the "perfect" time to startThe biggest lessons the first half of 2026 taught meWhy you don't need to reinvent yourselfIdentity, consistency & building trust with yourselfA practical reset for the next 26 weeksThe questions that will change how you approach the rest of your yearThis episode isn't about setting bigger goals.It's about becoming the kind of person who keeps showing up for the goals they already have.Because real change rarely happens through dramatic transformations.It happens through the small decisions you make every day, the promises you keep to yourself, and the person you choose to become along the way.If you've been feeling behind, overwhelmed, or like you've "wasted" the first half of the year, I hope this episode reminds you that your year isn't over.You still have time.🎧 Listen on Spotify🎥 Full episode available here on YouTubeIG: @Charli.LilaganThank you for being here.X Charli

What Offseason Forced Me to Confront About Myself | Let's Get Deeper PodcastI used to think prep was the hard part.The discipline, the hunger, the cardio, the structure… I genuinely love having something to work towards and boxes to tick each day.But this offseason has taught me something I couldn't have learned while I was constantly doing.It forced me to slow down.In this episode, I share the biggest lessons this growth season has revealed about my identity, values, relationships, and what it means to build a life that exists beyond bodybuilding.We explore why freedom often reveals more about us than structure, why not every lesson has to be learned through suffering, and how I've found some of my biggest growth in stillness rather than constant action.In this episode, we explore:Why prep felt easier than offseasonLearning to be instead of always doingWhat freedom reveals about your valuesWhy growth doesn't always have to come through sufferingThe role relationships play in a meaningful lifeBodybuilding is something I do, not who I amThe perspective offseason has given meThis episode isn't about choosing offseason over prep.It's about recognising that each season asks something different of you.Prep taught me discipline, resilience and how to pursue excellence.Offseason has taught me presence, perspective and who I am when there isn't always something to achieve.Because at the end of the day, the greatest thing you'll build through your pursuit isn't your physique.It's the person you become along the way.If you're navigating offseason, questioning your identity outside of bodybuilding, or simply trying to build a life that's as meaningful as the goals you're chasing, this episode is for you.🎧 Listen on Spotify🎥 Full episode available here on YouTubeThank you for being here.X Charli

Body Dysmorphia, Build Phases & The Confidence Trap | Let's Get Deeper Podcast EPBuild phases are often talked about as the exciting part of bodybuilding.More food. More strength. More muscle.But what isn't talked about enough is the discomfort that can come with watching your body change, feeling disconnected from your physique, and learning how to build confidence when your appearance is no longer your primary source of validation.In this episode, I share a recent conversation with my coach that completely shifted my perspective on body image, confidence, and what it means to trust the process of growth.We explore why sitting with discomfort is sometimes the most productive thing you can do, why focusing on performance over aesthetics can change your entire offseason experience, and practical tools for navigating body dysmorphia while pursuing long-term goals.In this episode, we explore:- A recent check-in that challenged my mindset- The temptation to mini cut & why my coach advised against it- Why build phases feel emotionally difficult- Performance over aesthetics- The confidence trap many competitors fall into- Practical tools for navigating body dysmorphia- Building confidence outside of your appearance- Why discomfort isn't always a problem to solve- Trusting the long-term visionThis episode isn't about pretending body image struggles don't exist.It's about recognising that confidence doesn't come from always liking how you look.Real confidence comes from trusting yourself enough to honour the phase you're in, even when it's uncomfortable.Because the physique you're working towards is built long before it ever appears.If you're currently in a build phase, struggling with body image, navigating body dysmorphia, or learning how to separate your worth from your appearance, this episode is for you.🎧 Listen on Spotify🎥 Full episode available here on YouTubeThank you for being here.X Charli

Can You Be an Elite Athlete and Still Be Human? | The Reality of OffseasonLet's Get Deeper Podcast EP.24I think one of the biggest misconceptions in bodybuilding is that successful athletes don't struggle.Social media often shows the highlight reel — the perfect check-ins, the motivation, the discipline, the progress photos. But behind every pursuit that matters are moments of doubt, discomfort, growth, and navigating what it means to be human while striving for something exceptional.In this episode, I'm sharing a more honest offseason update.After spending the last month in Melbourne with friends and family, I found myself navigating lower motivation, athlete guilt around flexibility, body image challenges that come with building phases, and the reality of outgrowing friendships and seasons of life.This is a conversation about learning to stop making normal human experiences mean something is wrong with you.This episode isn't about having all the answers.It's about recognising that growth often looks less like perfection and more like self-awareness.You can be disciplined and still struggle.You can be committed and still find things hard.You can be grateful and still feel challenged.Those things aren't contradictions — they're part of the experience.If you're navigating offseason, body image changes, athlete guilt, friendship shifts, or simply trying to pursue big goals without losing yourself in the process, this episode is for you.🎧 Listen on Spotify🎥 Full episode available here on YouTubeThank you for being here.X Charli