The Anti-Macro Podcast

In this special episode, I sit down with my client, Taylor Stead, to dive into her transformative journey in healing her lifelong IBS and gut issues. Taylor shares her story of navigating gut health struggles that had been plaguing her for years, from anxiety-induced digestive issues to feeling stuck in the cycle of dietary restrictions and discomfort.Taylor opens up about the challenges of managing IBS while juggling a demanding lifestyle, and how it led her to explore various coaching and wellness options before finally finding a path that truly worked for her. We discuss the power of mindful eating and how it became the game-changer for her relationship with food, as well as the importance of stress management in the healing process. She also shares how hypnotherapy through the Nerva app played a pivotal role in managing stress and preventing flare-ups.One of the most insightful parts of Taylor's journey is her experience with the low FODMAP diet, which she had tried before but never with the structure and support that we created in our coaching. Taylor talks about what it was like to go through the elimination and reintroduction phases with full accountability, and how understanding the connection between stress and gut health has empowered her to make sustainable changes.Not only has Taylor seen improvements in her gut health, but she's also celebrated significant wins in her hormonal balance and overall wellbeing, including clearer skin and more stable energy levels. She reflects on how this process has shifted her mindset and empowered her to advocate for her health, making peace with imperfection and embracing the ongoing journey of self-care and healing.This episode is full of practical tips, relatable struggles, and inspiring moments of progress. Whether you're dealing with gut issues or simply want to learn more about mindful eating and stress management, Taylor's journey offers valuable insights for anyone looking to take control of their health.In this episode, you'll learn:The power of mindful eating in overcoming IBS and digestive issuesHow stress management and hypnotherapy helped Taylor manage gut healthThe step-by-step process of the low FODMAP approach and how it can improve symptomsInsights on hormonal balance and skin health that came as a bonus of gut healingThe importance of advocating for yourself in health and wellness, even when you don't have all the answersIf you've struggled with IBS or gut health issues and felt discouraged by previous attempts, this episode is for you. Tune in to hear how Taylor broke free from the cycle and embraced a path to healing.Learn more about 1:1 coaching: www.coachdianaleigh.com/1-1-coachingApply for 1:1 coaching today: https://www.rebrand.ly/applycoachd

In today's episode, I take you through the evolution of my coaching methodology, the Anti-Macro Method, and how it's adapted over the years to better serve the needs of my clients—especially as I've grown into a functional health practitioner. From its roots in intuitive eating and the hand portion method to its new focus on gut health, hormone balance, and sustainable habits, the AMM has become a flexible, client-centered approach to nutrition that helps people make empowered food choices without obsessing over calorie or macro tracking.Why I Embraced the Anti-Macro Approach:Starting from my own struggles with restrictive eating and disordered habits, I explain why I walked away from traditional macro tracking and embraced a healthier, more sustainable way of nourishing my body.The Anti-Macro Method: A Blend of Flexibility and Structure:Learn how the Anti-Macro Method uses tools like hand portions, food photos, and intuitive eating to build balanced, nutritious meals without requiring clients to track every calorie or gram. It's about creating long-term habits, not short-term fixes.My Journey into Functional Health:As my clients' needs grew to include gut health and hormone balancing, I sought additional education to better serve them. This led to the evolution of AMM to include more tailored nutritional strategies, including fiber-rich foods and symptom journaling.The Benefits of Food Journaling and Hand Portions:I discuss how food journaling (especially photo food journaling) became an essential tool to better understand clients' nutrition, as opposed to relying solely on hand portion tracking. This method allows for deeper insights and greater client success, especially for those struggling with gut and hormone issues.The Anti-Macro Method Today:With a deeper focus on fiber, hormone health, and practical nutrition solutions, I share how the Anti-Macro Method continues to help clients create lasting results without the pressure of obsessive tracking or perfection.Personalization: The Anti-Macro Method is about giving clients the flexibility to choose a method that works for them—whether that's hand portions, photo food journaling, or intuitive eating.Sustainability: The approach encourages structure and balance without the stress of counting every calorie or macro. It's about long-term progress, not short-term perfection.Empowerment: I emphasize the importance of developing a relationship with food that is based on trust, mindfulness, and self-awareness.CONNECT WITH COACH DIANAIG and TikTok @coachdianaleighEmail: coachdianaleigh@gmail.comExplore 1:1 coaching and other offers: https://www.coachdianaleigh.com/offers

In this episode, I sit down with David Amerland, who brings a unique perspective on fitness, health, and longevity, blending his deep scientific background with a lifelong passion for human behavior. David shares his insights into how technology, movement, and understanding human behavior intersect in the fitness world, helping us build a sustainable approach to our health.David takes us through his journey from chemical engineering to digital marketing, and eventually to fitness, where he now explores how our bodies, minds, and even emotional connections impact our fitness journey. We discuss his book, Built to Last, and how it provides a personalized roadmap to fitness, focusing on long-term health rather than quick fixes.Throughout our conversation, we dive deep into the mind-body connection, exploring how emotional triggers and perceptions can influence physical performance and our long-term success. David also shares how sustainable fitness isn't about perfection but finding what works for YOU, no matter your age or starting point.In this episode, you'll learn about:How emotional connections impact physical performance.The science of longevity and cognitive health through movement.Sustainable fitness strategies for lasting results, no matter your lifestyle.Overcoming obstacles, including stress, to build momentum for change.Why consistency always trumps intensity when it comes to fitness.If you've been looking for a fitness philosophy that's tailored to your life, without unrealistic expectations, this episode will provide the clarity and insights you need to get started on your path to sustainable health and wellness.Guest Info:David Amerland is the author of Built to Last and a recognized expert in the intersection of human behavior, technology, and fitness. With a background in chemical engineering and digital marketing, David uses his knowledge to help people design fitness plans that fit their lives and help them build long-term health. His unique approach focuses on the emotional connection we have with our health goals and how to transform that connection into sustainable action.You can learn more about David's work and connect with him on his website and follow him on social media for regular updates and insights into fitness, health, and human behavior.Website: https://davidamerland.com/Twitter, Medium, LinkedIn, YouTube, Instagram: @DavidAmerland

In today's episode, I'm breaking down how to master your meal prep without the overwhelm. If you've ever stared at your fridge, hoping for a magical, nutritious meal to appear, this episode is for you. We dive into a simple, actionable meal prep formula that will make your week easier, healthier, and more organized.No need for complicated recipes or fancy kitchen gadgets. I'll show you how to plan balanced meals using a simple approach that includes protein, carbs, veggies, and fats. Plus, I'll share tips on how to avoid food waste, reduce impulse purchases, and make grocery shopping a breeze.Here's what you'll learn in this episode:The easiest way to plan meals and stay on track without recipes (unless that's your thing!).How to use a basic formula to prep proteins, carbs, and vegetables that'll keep you on track all week.Why sticking to your grocery list saves you money and time—and how to make it work for your lifestyle.How to build a meal plan that works around your schedule, whether you're cooking once a week or multiple times.Why the bulk cooking method might not be the best for everyone, and a flexible alternative that prevents food fatigue.I'll also give you the lowdown on how meal prep sets you up for success—not just in the kitchen, but in your overall health journey. Tune in for practical tips and strategies that will change the way you approach meal prep.If you've been struggling with meal prep or just want a simpler way to make it work for you, this episode is for you!Resources Mentioned:Free Meal Prep Guide - My most popular guide to help you get started with meal planning and prepping.https://coachdianaleigh.myflodesk.com/mealprepguideCONNECT WITH COACH DIANAInstagram, TikTok, Threads @coachdianaleighEmail coachdianaleigh@gmail.com

In today's episode, we're diving into the world of red light therapy with Dr. Carl Rothschild, a pioneer in the field and the founder of Trifecta Light™ Technologies. Dr. Rothschild shares his incredible journey from starting in chiropractic care to discovering the transformative power of red light therapy. While the potential of red light therapy is exciting, there are still many aspects that are being researched. In this episode, we explore both the science and the promises behind this therapy, as Dr. Rothschild discusses how it works, its benefits, and how it's revolutionizing the wellness industry.We discuss:How red light therapy works on a cellular level and its powerful impact on mitochondria.The science-backed benefits for skin health, recovery, fat loss, and more.What to look for when shopping for quality red light therapy products.How red light therapy is changing lives—from professional athletes to those with chronic conditions like Hashimoto's and Parkinson's disease.Whether you're new to red light therapy or have been using it for a while, this episode will provide valuable insights into how to harness its full potential for healing, recovery, and overall wellness.Guest InfoDr. Carl Rothschild is the founder and owner of Trifecta Light™ Technologies, a leading innovator in LED Infrared/Red Light therapeutic technology. With over 40 years of experience in the health and wellness industry, Dr. Rothschild has become a recognized expert in the field, helping individuals across the world achieve optimal health with cutting-edge red light therapy.For more information on red light therapy or to get your hands on Dr. Rothschild's book, Illuminated Healing, visit ⁠Trifecta Light™⁠ or find the book on Amazon.Notes from Coach DianaWhile Dr. Rothschild's insights into red light therapy are incredibly valuable, I want to take a moment to clarify a few points that are still being studied in the scientific community:Fat Loss Mechanism: Dr. Rothschild shared an exciting concept about red light therapy making fat cell walls more porous, allowing fat to leak out. While there is research suggesting that RLT can support fat loss by stimulating fat cells and enhancing circulation, the exact mechanism—such as whether red light therapy directly makes fat cells "porous"—is not yet fully understood or scientifically established as it is part of ongoing research. Red light therapy has shown promise in enhancing metabolic processes, but it's not a substitute for diet and exercise (as stated within the episode).Miracle Claims: Throughout the conversation, Dr. Rothschild used the term "miracle" to describe the effects of RLT. While many users report positive results, it's important to remember that "miraculous" outcomes should be taken with caution. Red light therapy is a growing field, and while the early results are promising, more research is needed to fully understand the scope of its effects.Curing Diseases: Dr. Rothschild highlighted how RLT has helped patients with conditions like ulcerative colitis and Charcot-Marie-Tooth disease. While there are indications that RLT can support healing and symptom management in chronic conditions, it's important to clarify that RLT should not be viewed as a cure for such conditions. It can be an adjunct therapy, but it's always best to consult with a healthcare provider for comprehensive treatment.

In this episode, I'm diving into a topic that many people with gut health issues wrestle with—elimination diets. More specifically, the three essential things you need to know before embarking on an elimination diet to improve your gut health.The most common elimination diet I use with clients is the Low FODMAP diet, which focuses on eliminating specific foods that can trigger gut distress. But before you dive into this process, there are a few key factors to keep in mind.In this episode, I cover:The Importance of Laying the Foundation First: It's critical to ensure your basic gut health habits are in place before you start eliminating foods. This is foundational for long-term success.Why Elimination Diets Are Temporary but Take Time: I break down the healing process, how long it should take, and how you can expect to feel throughout the journey.Mindset Matters: The right mindset is key to navigating this process and making sure it's sustainable. I give tips on how to stay committed and stay empowered, even when things get tough.You'll walk away with a clear roadmap to approach an elimination diet confidently and avoid some common pitfalls along the way. Ready to start your gut health journey? This episode will help guide the way.CONNECT WITH COACH DIANAInstagram, TikTok, Threads @coachdianaleighwww.coachdianaleigh.com/1-1-coaching

In today's episode, we hear from Rachel, a dedicated working mom who struggled with chronic gut issues, restrictive dieting, and the overwhelming demands of life. After years of battling digestive problems and trying various diets, Rachel came to me feeling stuck, frustrated, and fearful of food. Together, we worked through mindful eating, overcoming her gut health struggles, and creating a balanced approach to food and lifestyle that finally gave her the results she needed.In this conversation, Rachel shares her journey of learning to listen to her body, stop fearing food, and reclaim her health. We also dive into her challenges as a busy working mom and how she navigated the changes without feeling overwhelmed. Rachel's transformation is a powerful reminder that with the right guidance and mindset shifts, real health and wellness are possible—even amidst a busy schedule.Key topics covered in this episode:Overcoming lifelong gut health strugglesThe dangers of restrictive diets and how they affect long-term healthHow Rachel regained control of her health without the "all or nothing" approachPractical tips for busy moms and professionals to prioritize their healthThe power of making small, sustainable changes to improve overall well-beingRachel's story is a testament to the fact that it's never too late to start making positive changes, and with the right support, you can transform not just your health, but your whole lifestyle. Tune in to hear her full journey and the simple but effective strategies that helped her find balance and confidence.Be sure to listen to the end for Rachel's advice to anyone on the fence about making a similar transformation in their own life!Learn more and apply for 1:1 coachingcoachdianaleigh.com/1-1-coachingApply: https://rebrand.ly/applycoachdGet in touch with Coach DianaInstagram, Threads, TikTok @coachdianaleighEmail coachdianaleigh@gmail.com

In this episode, we dive deep into the question many of you are asking: Should I get my hormones checked if I'm not seeing results?We explore the truth behind weight loss resistance and how hormones do play a role—but not in the way you might think. While true hormonal imbalances can hinder your progress, many times these imbalances are the result of years of chronic stress, poor nutrition, and restrictive dieting. Your body is simply responding to what it's been given, making weight loss harder to achieve.In this episode, I share the story of a client who came to me feeling frustrated—eating in a calorie deficit, working out consistently, yet still not seeing the results she wanted. Together, we uncovered the true cause of her weight loss resistance and what to do about it.We zoom out to see that hormones don't exist in isolation—they're interconnected with your daily habits and lifestyle. Before you blame hormones entirely, let's explore how stress, sleep, digestion, and micronutrients could be holding you back from achieving lasting weight loss.Key topics covered in this episode include:The connection between chronic stress, poor sleep, and weight loss resistance.How micronutrient deficiencies impact your hormones and weight loss journey.The role of thyroid, insulin, cortisol, and sex hormones in weight loss.Why your hormones aren't the only thing keeping you stuck—and what you can do about it.By the end of the episode, you'll understand why focusing on smarter habits—rather than restricting calories and pushing your body too hard—could be the key to breaking through your plateau.If you've been wondering if your hormones are to blame, this episode will give you the clarity you need to take a more holistic approach to your weight loss journey. Connect With Coach DianaInstagram, TikTok, Threads @coachdianaleighEmail coachdianaleigh@gmail.com1:1 Intensive - For a thorough deep dive into your habits, lifestyle, behavior, nutrition, and labs to help you get unstuckhttps://coachdianaleigh.thrivecart.com/intensive/

In this episode, we dive deep into the often-overlooked connection between pelvic floor dysfunction and constipation with Dr. Kirsten Brown, a pelvic floor physical therapist. Dr. Brown brings over a decade of experience in sports orthopedics and pelvic floor care, and she's here to share valuable insights on how pelvic floor health plays a crucial role in digestive function.We explore how tight, weak, or uncoordinated pelvic floor muscles can contribute to constipation and what symptoms to look for when considering pelvic floor therapy. From understanding the role of the pelvic floor in bowel function to practical exercises and tips like diaphragmatic breathing and splinting techniques, Dr. Brown helps you uncover solutions to improve your gut motility and overall digestive health.In this episode, you'll learn: What pelvic floor dysfunction is and how it contributes to constipation. The impact of lifestyle factors such as posture and hip tightness on pelvic health. Effective pelvic floor therapy treatments, including internal and external splinting. How combining pelvic floor therapy with lifestyle changes can help improve constipation. Tips for getting started with pelvic floor therapy, even if you don't have any red flags.Whether you're dealing with chronic constipation or just curious about improving your digestive health, this episode provides a comprehensive overview of how pelvic floor therapy can make a big difference. Dr. Brown also shares practical advice for seeking out care, addressing pelvic floor concerns, and improving gut health holistically.Join us for this eye-opening conversation and discover how you can take action to improve your pelvic health and digestion today.Be sure to check out Dr. Kirsten Brown's clinic and services at Day by Day Wellness and Physical Therapy, and connect with her on Instagram at @daybydaywithdrk for more tips and resources.

In this episode, we dive into the critical distinction between motivation and discipline, exploring how each plays a pivotal role in achieving your health and fitness goals. Motivation is the emotional spark that can ignite change, while discipline is the commitment to showing up, even when motivation wanes. What's the difference? We break down how motivation can be both an emotional drive and a temporary source of inspiration, but how relying on it alone often leads to inconsistency. Discipline, however, is about building lasting habits and routines that ensure long-term success. The Pitfalls of Motivation: While motivation can get you started, it's often unreliable. Learn why it's essential to avoid the trap of depending solely on motivation to keep moving forward with your goals. Turning Motivation into Discipline: Discover how breaking big goals into smaller, manageable benchmarks can help keep motivation alive and provide milestones to celebrate. Creating a Routine with Discipline: Learn how establishing routines can take the guesswork out of your day, making health goals easier to maintain even when motivation dips. Discipline vs. Perfection: Understand why perfectionism can be a major barrier to your success and how embracing flexibility and resilience is key to sticking with your health journey. Whether you're just starting out or looking to stay consistent, this episode will help you master both motivation and discipline, using them together to build sustainable habits that serve your long-term health goals. Connect with Coach Diana Instagram, TikTok, Threads @coachdianaleigh Email coachdianaleigh@gmail.com

In this episode, I'm sharing a deeply personal milestone: one year alcohol-free. I reflect on my journey, the lessons learned, and what this year of sobriety has taught me about myself. I open up about the struggles, the breakthroughs, and the surprising benefits of living alcohol-free. If you've ever been curious about what it's like to live without alcohol or if you're considering a break from drinking, this episode is for you. I explore the friction I felt in my relationship with alcohol, the financial and mental health lessons I've learned, and how I shifted my mindset to embrace a new way of socializing, spending, and living. Join me as I talk about: My personal history with binge drinking and how it led me to go alcohol-free. The surprising financial benefits of quitting alcohol (and how much money I saved). The impact on my anxiety, mental health, and hangovers. Socializing without alcohol and the joy of finding new ways to connect. Alcohol-free drinks and how they've helped me maintain my alcohol-free lifestyle. Plus, I discuss how I'm currently re-evaluating my relationship with alcohol, and why, at this point, I've decided to continue my alcohol-free journey moving forward. If you're sober curious, struggling with your own relationship with alcohol, or just want to hear about the benefits of going alcohol-free, this episode is packed with insights from my personal experience. I also share a helpful app for those looking to cut back or go alcohol-free, so don't miss out! Check out the episode for a candid look at my year alcohol-free, the lessons I've learned, and how I've changed my approach to health, finances, and life overall. Reframe App I am not sponsored or paid by this app to promote them, but rather am sharing based on my personal recommendation. Connect with Coach Diana IG, Threads, TT: @coachdianaleigh Email: coachdianaleigh@gmail.com

As we kick off the new year, many of us are thinking about our health goals—especially weight loss. But with the rising popularity of drugs like Ozempic and other GLP-1 drugs, the conversation around weight loss has taken a new turn. In this episode, we dive into a nuanced discussion about these medications—what they are, how they work, and their place in the broader conversation about weight loss and health. Ozempic, Manjaro, and Wegovy are all gaining traction for their ability to help manage weight and blood sugar, but should we be using them? Is it a quick fix, or can they offer lasting benefits for those in need? We'll discuss the pros and cons of using GLP-1 medications, who they're best suited for, and the broader implications they have on the health industry and social perceptions of weight loss. I also cover the controversy surrounding the use of Ozempic, including ethical concerns about its growing use for weight loss among those who may not meet the medical criteria. As we explore these points, I present two major camps of thought on the drug—those who see it as a shortcut to weight loss and those who feel it's a tool that can help individuals with specific health needs. But the conversation doesn't stop there—understanding how to balance weight loss with long-term health, and taking radical responsibility for your health, is essential. I also share some critical considerations for those using or considering GLP-1 drugs, including potential nutritional deficiencies and gut health concerns. Finally, I provide insight into how lifestyle changes, not just medication, are necessary for long-term success in weight management. If you're curious about the role GLP-1 drugs could play in your health journey, or if you've been struggling with your weight loss efforts and need guidance, I'm here to help. This episode serves as a resource for making a more informed decision about your health. CONNECT WITH COACH DIANA Instagram, Threads, TikTok: @coachdianaleigh Email: coachdianaleigh@gmail.com

With the new year just around the corner, many of us are already setting weight loss goals. But while weight loss is a common resolution, the majority of people who embark on diet plans will find that they struggle to maintain the progress they make. In this episode, we explore two of the most important factors behind this high failure rate: mindset and maintenance strategy. If you've ever found yourself constantly dieting without long-term success, this episode is for you. We kick things off by addressing mindset. Wanting to lose weight is not inherently bad, but when weight loss becomes your only goal, it can set you up for failure. The key is shifting your focus from short-term weight loss to building a healthier lifestyle. This episode dives into how this shift in mindset can make a huge difference in your health journey, helping you focus on long-lasting habits rather than chasing quick results. The second critical point is your maintenance strategy. While many people understand that creating a calorie deficit is essential for weight loss, they often overlook how to maintain that weight loss. After you've reached your goal weight, your diet strategy needs to shift. We discuss metabolic adaptation and the importance of reverse dieting - a crucial step that many diets leave out. Reverse dieting helps your metabolism adjust to higher calorie intake, ensuring you can maintain your weight loss without feeling deprived or fatigued. To wrap up, we talk about how you can break free from the endless cycle of dieting, maintain your weight loss, and live a healthier lifestyle long-term. If you're tired of the dieting cycle and want a sustainable approach to your health, reach out to me on Instagram @coachdianaleigh or visit the link below to apply for coaching. Let's work together to create a personalized health plan that works for you - one that you can maintain for life. Don't wait to start your journey to lasting change! About Coaching: www.coachdianaleigh.com/1-1-coaching Apply for Coaching: https://rebrand.ly/applycoachd

In this episode, we tackle a common habit that often does more harm than good: fasting before a big meal in an attempt to save calories. With the holiday season approaching, many of us find ourselves falling into the trap of skipping meals to indulge guilt-free later. While this idea may seem logical on the surface, it's essential to understand why this approach can lead to unintended consequences. We explore the psychology behind this habit and how it reflects a broader pattern of all-or-nothing thinking, where strict rules around eating can create a cycle of bingeing and restriction. You'll learn how to recognize this mindset and the impact it has on your relationship with food. We also discuss practical strategies for setting yourself up for success during the holidays. From starting your day with balanced meals to focusing on mindful indulgence, these actionable tips will help you navigate holiday gatherings without feeling deprived. You'll discover the importance of creating a flexible mindset, allowing yourself to enjoy your favorite foods without guilt, and how to break the “last supper” mentality that often accompanies indulgent meals. By the end of this episode, you'll have a deeper understanding of how to approach holiday meals with confidence and ease. Plus, we'll revisit the importance of self-affirmation and how to shift your language around food for a healthier mindset. Resources Mentioned: Thrive Through the Holidays guide for actionable tips on nutrition, fitness, and stress management during the festive season. To Download: https://coachdianaleigh.myflodesk.com/thrive-through-the-holidays If you found value in today's episode, I'd love to hear from you! Connect with me on Instagram @coachdianaleigh and share your thoughts or strategies for navigating the holiday season. Don't forget to grab your free copy of the Thrive Through the Holidays guide to help you thrive this season!

The holiday season is just around the corner, and with it comes a unique set of challenges when it comes to maintaining our health goals. In this episode, we discuss the common mindset pitfalls that can sabotage our progress during the festivities. As we move from Halloween to Thanksgiving and through the New Year, it's easy to feel overwhelmed by food choices, gatherings, and holiday stress. I'll share actionable tips on how to shift your mindset from an all-or-nothing approach to a more balanced perspective that empowers you to enjoy the holidays without guilt. We'll explore what true progress looks like during this season - whether it's maintaining your current status, enhancing your confidence, or learning resilience amidst temptations. You'll learn to identify and adjust your expectations so that you can navigate the holidays with intention and ease. I'll discuss the dangers of the all-or-nothing thinking that often stems from diet culture and the restrictive rules that can lead to frustration and feelings of failure. I'll also provide you with practical strategies for making small, manageable changes that help you enjoy your favorite holiday foods while still prioritizing your health. By focusing on how to make each situation just a little bit better, you can find your own path to balance this holiday season. Join me as we redefine progress and equip you to tackle the holidays head-on! Get the free Thrive Through the Holidays Guide https://coachdianaleigh.myflodesk.com/thrive-through-the-holidays Connect with Coach Diana Leigh Threads, Instagram, TikTok @coachdianaleigh Email coachdianaleigh@gmail.com

In this eye-opening episode, we dive into the intriguing connections between restrictive diets and cult-like behaviors, exploring how certain dietary philosophies can adopt extremist tendencies. Many popular diets present themselves as the ultimate solution for health, often utilizing radical narratives that label other forms of eating as incorrect or harmful. We discuss the psychological principles at play, including confirmation bias, groupthink, and identity manipulation, and how these factors can reinforce extreme beliefs within dietary communities. These diets often create echo chambers where followers feel validated in their choices, leading to a shared sense of identity that can overshadow objective nutritional understanding. Join me as I explore how charismatic leaders in the diet culture have popularized these extreme approaches, influencing the way people perceive health and nutrition. We'll also examine the risks associated with adopting dogmatic dietary beliefs, including potential impacts on mental and physical health. By the end of this episode, you'll gain a deeper understanding of the psychological mechanisms that drive the cult-like nature of some diets, and how awareness of these dynamics can empower you to make more informed choices about your own nutrition. If you found this episode insightful, connect with me on Instagram @coachdianaleigh and share your thoughts! I'd love to hear your experiences with diet culture and how we can navigate these complex ideas together. If you're interested in approaching your health journey with a balanced approach that incorporates a wide variety of foods and you're looking to do not just the physical work of eating well and working out but also the inner work like fixing your relationship with and mindset around food, apply for 1:1 coaching today. By using your health data, goals, and lifestyle, together we can create a wellness routine that can help you achieve your goals and maintain them for life. The link to apply is in the show notes. APPLY NOW: https://rebrand.ly/applycoachd Catch you in the next episode!

In this episode, we dive into the empowering process of auditing your own nutrition. It's one thing for me to evaluate your eating habits, but what if I taught you how to do it yourself? Understanding your current nutrition is essential for making the changes needed to achieve your health goals. We'll explore why conducting a personal nutrition audit is important, particularly in a world full of conflicting nutritional advice from social media and the internet. By taking the time to assess your eating patterns, you can identify both strengths and areas for improvement without the pressure of calorie counting or macro tracking. You'll learn how to keep a food journal for a minimum of three days—ideally a full week—to gain a clearer picture of your typical eating habits. I'll emphasize the importance of being objective and non-judgmental during this process, encouraging you to write down everything you consume, including those little snacks and bites that often go unnoticed. We'll then focus on three key areas to observe during your audit: Behaviors and Mindsets Around Food: Discover how your hunger levels and fullness cues influence your eating habits. I'll guide you to reflect on your emotional relationship with food, which can reveal deeper insights into your nutrition. Macronutrient Balance: Learn about the significance of balancing protein, carbohydrates, and fats in your meals. I'll share tips for identifying your macronutrient sources and explain how to incorporate each macro into your daily meals for optimal health. Whole vs. Processed Foods: We'll discuss the differences between unprocessed, minimally processed, and highly processed foods. I'll encourage you to evaluate your diet and consider conscious swaps that prioritize nutrient-dense options. By the end of this episode, you'll be equipped to conduct your own nutrition audit and identify actionable steps for improvement. Resources Mentioned: Google Sheets template for your food journal Eat More Thrive More Guide for suggestions on balancing macronutrients and making food swaps. Book your free 1:1 nutrition audit If you found this episode insightful, connect with me on Instagram @coachdianaleigh and share your thoughts! I'd love to hear how your nutrition audit goes and any questions you have about your journey. Catch you in the next episode!

In this episode, we dive into the complexities of cortisol dysfunction and sift through the misinformation propagated by social media and MLMs. Cortisol is a vital hormone that helps manage stress, regulate metabolism, and maintain overall health. However, when cortisol levels become imbalanced, it can lead to various health issues. We start by explaining the normal cortisol curve, which rises in the morning to wake you up and gradually decreases throughout the day, aligning with melatonin levels to promote restful sleep. This natural rhythm is crucial for maintaining health. The episode explores the stages of cortisol dysfunction. Initially, high cortisol and DHEA levels are seen in response to acute stress. Chronic stress, however, leads to sustained high cortisol with decreasing DHEA, impairing the body's ability to manage stress. In advanced cases, both cortisol and DHEA levels can drop, sometimes referred to as adrenal fatigue. We address common symptoms of cortisol dysfunction, such as difficulty waking up, brain fog, and fatigue. Accurate diagnosis requires lab tests, not just symptom observation. Resources Mentioned: 4-Point Salivary Cortisol Test from Life Extension or through lab partners like DHA. DUTCH Test for comprehensive adrenal status (typically an out-of-pocket expense). Magnesium Glycinate, Thorne Multivitamins, Legion Athletics Sleep Supplement for sleep support. Call To Action: If you found this episode insightful, connect with me on Instagram @coachdianaleigh and share your thoughts! Whether you have questions or want to dive deeper into managing cortisol dysfunction, I'd love to hear from you. Catch you in the next episode!

In this episode, we dive into a topic that's increasingly relevant: the role of alcohol-free beverages in reducing or eliminating alcohol consumption. With growing options and awareness around these alternatives, many people wonder if they're truly worth the investment or if they just add unnecessary calories to their diet. I explore the mindset around alcohol-free drinks and address common misconceptions that they aren't worth the money or the calories. You'll learn about the benefits these beverages can offer, how they might support your journey to healthier habits, and why they might be a valuable addition to your strategy. Tune in to discover whether alcohol-free options can play a significant role in your wellness plan and how to make the most of them. Sources: JAMA Network - Alcohol and Child Development NC Solutions - Sober Curious Nation Alcohol Survey Distill Ventures - The Rise of Non-Alcoholic Drinks Healthline - Alcohol and Anxiety YouTube - The Impact of Alcohol on Health Sleep Foundation - Alcohol and Sleep Alcohol and Fat Metabolism For more serious substance abuse concerns, check out SAMHSA for professional help. CONNECT WITH COACH DIANA Instagram, Threads, TikTok @coachdianaleigh Apply for 1:1 coaching: https://rebrand.ly/applycoachd

What You'll Learn in This Episode: Navigating the Menu: Learn how to plan ahead and make mindful choices when eating out. Discover tips for balancing indulgence with health goals and how to approach different dining scenarios. Prepping for Success: Find out why planning your meal and staying nourished before dining out can help you avoid overindulgence and maintain control. Portion Control: Get practical advice on how to manage portions, from handling restaurant servings to dealing with the “finish your plate” mentality. Making Smart Choices: Hear strategies for making small improvements in your meal choices, such as opting for grilled instead of fried and adding veggies to balance your plate. Handling Social Situations: Learn how to advocate for yourself in shared dining experiences and handle predetermined menus at social events without compromising your health. Mindset Shifts: Discover how shifting your mindset from “all-or-nothing” to “how can I make this just a little better” can help you enjoy dining out while staying aligned with your health goals. Tune In To Discover: How to plan and prepare for dining out to stay on track with your goals. Strategies for portion control and making smarter food choices. Tips for handling social dining situations and overcoming the “cheat meal” mindset. Links & Resources Mentioned: Coach Diana Leigh's 1:1 Coaching Program Free Guide: Meal Planning and Prepping Connect with Coach Diana Instagram, Threads, TikTok @coachdianaleigh

In this episode of The Anti-Macro Podcast, Coach Diana sits down with Kimberly Thornton, a former client whose gut health transformed through 1:1 coaching. Together, they explore the intricacies of gut health beyond dietary choices, focusing on empowerment through knowledge and self-awareness. Key Topics Covered: Personal Journey with Gut Health: Kim shares her personal journey with gut health challenges and initial struggles prior to 1:1 coaching. They discuss the transition from feeling defeated by symptoms to empowerment through understanding triggers. The Role of Data in Empowerment: Kimberly emphasizes the power of tracking data to identify non-food triggers like sleep quality and stress. Understanding these triggers allowed for proactive management and improved well-being. Navigating Elimination Diets: The discussion shifts to the practicalities of elimination diets like low FODMAP. Kim shares insights on maintaining consistency and making informed dietary choices based on personal triggers. Overcoming Challenges: They address common challenges such as fear of permanent dietary restrictions. Kim highlights the importance of making informed decisions about food choices based on how her body responds. The Importance of Timing and Support: Kim reflects on her journey's timing and the role of supportive guidance from Coach Diana. They discuss how a pragmatic approach to dietary changes can lead to sustainable improvements in gut health. Empowerment and Advocacy: The episode concludes with a focus on self-advocacy and finding the right support system. Kim shares insights gained from her experience and encourages listeners to take proactive steps towards their health goals. Who Should Listen: Individuals navigating gut health challenges and seeking practical insights. Those interested in the intersection of diet, health, and well-being. Anyone looking to feel empowered and informed about managing their health through dietary choices. Tune in to gain valuable insights and empowerment for your own health journey! CONNECT WITH COACH DIANA Instagram, Threads, and TikTok @coachdianaleigh Email coachdianaleigh@gmail.com 1:1 COACHING Learn more: https://coachdianaleigh.com/1-1-coaching Apply today: https://rebrand.ly/applycoachd

In this episode, we delve into stress management strategies tailored for Type A personalities, emphasizing both physiological and psychological aspects of stress. While physical health factors like nutrition, exercise, and sleep are crucial, today's focus is on the psychological impact of stress. Understanding Stress: Type A individuals often associate stress with productivity, viewing it as a badge of honor. However, chronic stress can significantly impact health, influencing cardiovascular health, gut health, hormone levels, eating behaviors, and overall well-being. Immediate Stress Relief Techniques: To counteract acute stress responses, it's essential to activate the parasympathetic nervous system (PNS). Techniques like the physiological sigh and box breathing can lower cortisol levels, reduce anxiety, and enhance emotional balance in stressful moments. Andrew Huberman's demonstration of the physiological sigh: https://www.youtube.com/watch?v=rBdhqBGqiMc&ab_channel=AndrewHuberman Long-Term Stress Management: Effective stress management goes beyond traditional coping mechanisms like exercise and food. While beneficial, relying solely on these can perpetuate stress. Instead, incorporating activities that activate the PNS, such as gentle movement like walking, journaling, meditation, and engaging in enjoyable activities, helps maintain overall balance. Setting Boundaries and Mindset Shifts: Type A personalities often struggle with overcommitment and a constant drive for productivity, leading to chronic stress. Learning to set boundaries, say no, and shift from a stress-inducing mindset to a more positive outlook are crucial steps in managing stress effectively. Connect with Coach Diana Leigh 1:1 coaching: https://www.coachdianaleigh.com/1-1-coaching Instagram, Threads, and TikTok: @coachdianaleigh Email: coachdianaleigh@gmail.com

In this episode, Elise and Diana dive into the complexities of perimenopause, discussing the importance of nutrition, fitness, and hormonal health during this stage of life. Understanding Perimenopause: Elise explains that perimenopause is the transitional phase leading to menopause, marked by hormonal fluctuations and changes in the menstrual cycle. Nutritional Strategies for Perimenopause: Elise emphasizes the significance of nourishing the body during perimenopause, debunking myths around "clean" eating and emphasizing the need for responsible food choices. They discuss the role of tracking food intake to understand cravings and support overall well-being. The Importance of Strength Training and Cardiovascular Exercise: Elise and Diana discuss the overuse of cardio, highlighting the importance of strength training for muscle building, bone health, and longevity. They address common fears around "bulking up" and emphasize the benefits of consistent strength training for women of all ages. The conversation also explores the role of cardio and HIIT in women's fitness routines during perimenopause. Supporting Hormonal Health: Elise stresses the importance of lifestyle factors such as stress management, adequate sleep, nutrition, and avoiding alcohol and smoking in supporting hormonal health during perimenopause. They discuss the individualized nature of hormonal fluctuations and the need for a holistic approach to well-being. Conclusion: Elise and Diana wrap up the discussion by emphasizing the importance of education, self-awareness, and personalized strategies in navigating perimenopause with confidence and vitality. CONNECT WITH ELISE TZURKOV Instagram and Facebook: @functionallyfitwithelise Get Elise's Meno Belly Blaster: https://functionallyfitwithelise.ck.page/menobelly-blaster CONNECT WITH COACH DIANA LEIGH Instagram, Threads, and TikTok @coachdianaleigh Email coachdianaleigh@gmail.com

In this episode, Diana dives into how your weekends can significantly impact your health journey and the results you achieve. While weekdays often follow a structured and regimented routine, weekends tend to be more relaxed and spontaneous, leading to different eating and activity patterns. Diana explores how these weekend habits might be sabotaging your progress and offers practical tips to help you enjoy your weekends without compromising your health goals. Expect to learn about the stark contrast between weekday and weekend routines and how this can lead to extreme calorie swings that negate your weekday efforts. Diana discusses the common pitfalls of weekend nutrition, such as the tendency to binge after a restrictive week, the frequency of eating out, and the consumption of higher-calorie foods. Diana shares strategies to create more consistency in your nutrition. These include planning and prepping meals for the weekend, starting your days with a protein-rich breakfast, and being mindful of your macronutrient balance even when dining out. Practical tips like making small, healthier swaps when eating out and practicing mindful eating will help you avoid overeating and maintain your progress. Additionally, Diana guides you through reflecting on your weekend behaviors to identify and address the areas that might be holding you back. By tracking your weekend eating habits and making incremental changes, you can improve your consistency and achieve better health results. Coaching Opportunity: Ready to get serious about your nutrition, fitness, habits, and behaviors? Check out Diana's 1:1 coaching for personalized guidance and accountability to help you achieve your healthiest, happiest, and most energetic self. www.coachdianaleigh.com/1-1-coaching Connect with Diana: Instagram, Threads, TikTok: @coachdianaleigh Meal Prep Monday Newsletter: https://coachdianaleigh.myflodesk.com/mealprepmonday

In this episode of The Anti-Macro Podcast, I delve into the complex world of Multi-Level Marketing (MLMs) with my guest Jill, a dedicated researcher and podcaster whose show, "Opportunity Cost," uncovers the inner workings of MLMs through interviews and in-depth research. We start by defining MLMs and exploring why they are often considered schemes, providing background information for those of you who may be unfamiliar with the topic. We discuss the allure of MLMs as a side hustle and how to identify when someone is being recruited by one, including alternative terms used by MLMs and bait-and-switch tactics. Furthermore, we address the importance of understanding MLMs and why consumers should care about their predatory nature. From capitalizing on clients' weaknesses to the lack of product standards, MLMs present significant concerns for consumers. In the health and fitness space, MLMs are prevalent, and we highlight some examples and the products or services they offer. We specifically focus on health MLMs and question the trustworthiness and efficacy of their supplements, discussing issues such as proprietary blends and legal cases. Moreover, we touch on the qualifications of MLM distributors, emphasizing the risks of receiving health advice from unqualified sources. We also shed light on the questionable tactics used by MLMs and their distributors, including bogus claims and the manipulation of transformation photos. Follow and Connect With Jill Instagram and TikTok @oppcostpod Podcast: Opportunity Cost Connect with Coach Diana Leigh Instagram, Threads, and TikTok @coachdianaleigh Email: coachdianaleigh@gmail.com

We tackle the buzzword of the moment: gut health. With conflicting advice flooding social media platforms, it's crucial to distinguish between fact and fad. Join Coach Diana Leigh as she unpacks the truth about gut health and offers actionable insights to kickstart your journey towards optimal gut function. Coach Diana begins by exploring common symptoms of gut dysfunction, shedding light on subtle signs that may indicate underlying issues. From bloating to irregular bowel movements, she provides clarity on what constitutes normal versus dysfunctional gut health. Moving beyond symptom recognition, Coach Diana delves into foundational strategies for improving gut health. She emphasizes the importance of mindful eating, food quality, hydration, movement, sleep, and stress management in nurturing a healthy gut microbiome. But what if the basics aren't enough? Coach Diana discusses more intensive interventions for complex gut health cases, including elimination diets and supplementation protocols. With personalized guidance and evidence-based recommendations, she empowers listeners to take control of their gut health journey. In a candid reflection, Coach Diana shares her personal evolution from advocating for food freedom to embracing functional nutrition principles. For support with your gut health or other health goals: Learn more about 1:1 coaching: https://www.coachdianaleigh.com/1-1-coaching Apply for 1:1 coaching: https://rebrand.ly/applycoachd Connect with Coach Diana Instagram and TikTok @coachdianaleigh Email coachdianaleigh@gmail.com

In this episode, I sat down with Mikayla, a specialist in pregnancy and postpartum fitness, to debunk common misconceptions surrounding health and fitness during and after pregnancy. Mikayla shares her journey and expertise, discussing how she became passionate about supporting women through their pregnancy and postpartum journeys. We dive into myth-busting, addressing common beliefs such as the safety of lifting weights during pregnancy, the importance of modifying movement patterns, and the role of breath work in pelvic floor health. We also explore the misconception that peeing or incontinence is normal postpartum, as well as the myth that women should immediately return to intense exercise after being cleared by their doctor at six weeks. Mikayla sheds light on the truth about postpartum fitness, including the misconception that sit-ups are the solution to postpartum belly concerns, and the importance of addressing diastasis recti. Finally, we discuss the unrealistic expectations perpetuated by social media surrounding motherhood and postpartum bodies, and Mikayla offers insights on how to navigate these pressures. Connect With Mikayla Instagram: @wellnesswmik Website: https://www.mikaylapockfitness.com/ Mikayla trains out of MVMNT in San Diego, CA

Do you find yourself constantly craving something sweet, especially in the afternoon or after a meal? Are you constantly battling sugar cravings? Feeling like your love for sweets is hindering your nutrition journey? If so, you're not alone. In this episode, I delve deep into the world of sugar cravings and explore practical strategies for overcoming them. I begin by addressing common misconceptions around sugar addiction and the pitfalls of extreme dietary restrictions. Instead, I focus on understanding the underlying causes of sugar cravings and how to address them effectively. Throughout the discussion, I explore various factors that can contribute to sugar cravings, such as blood sugar imbalance, inadequate nutrient intake, and hormonal fluctuations. By adopting a balanced approach to nutrition, incorporating a mix of protein, carbohydrates, and fats, we can help stabilize blood sugar levels and reduce cravings. Additionally, I examine the role of sleep, stress, and hormonal fluctuations in triggering sugar cravings, highlighting the importance of holistic self-care practices for managing cravings effectively. Finally, I challenge the notion of restriction and encourage you to develop a healthier relationship with food, allowing yourself to enjoy sweet treats in moderation without guilt or shame. Whether you struggle with afternoon cravings or find yourself reaching for sweets after meals, this episode offers practical insights and actionable tips for mastering your sugar cravings and achieving greater balance in your nutrition journey. Connect With Coach Diana Instagram, Threads, and TikTok @coachdianaleigh Email coachdianaleigh@gmail.com Apply for 1:1 Coaching: https://rebrand.ly/applycoachd

Episode Overview: In this episode, we delve into the world of Polycystic Ovary Syndrome (PCOS) with Meg Keysor, a dedicated fitness and health coach specializing in PCOS management. From diagnosis to lifestyle strategies, Meg shares invaluable insights for women navigating this complex condition. Key Points Covered: Types of PCOS: Meg explains the various types of PCOS and how each may require a tailored approach for management. Advocating for Proper Diagnosis: Learn how to advocate for yourself in healthcare settings to ensure accurate diagnosis and effective treatment. Mindset Matters: Discover the importance of adopting a positive mindset when dealing with PCOS and its challenges. Setting Boundaries: Meg discusses the significance of setting boundaries with oneself and others to maintain healthy lifestyle habits. Holistic Approach: Explore the holistic approach to managing PCOS, including fitness, nutrition, and lifestyle adjustments. Episode Highlights: Insightful discussion on the nuances of PCOS and the importance of personalized strategies for management. Practical tips for women seeking proper diagnosis and advocating for their healthcare needs. Empowering advice on cultivating a positive mindset and setting boundaries for self-care. Actionable steps for integrating fitness, nutrition, and lifestyle changes to effectively manage PCOS. Guest Bio: Meg Keysor is a passionate PCOS fitness and health coach dedicated to helping women thrive despite the challenges of PCOS. With her expertise and compassionate approach, Meg empowers women to take control of their health and live vibrant lives. Instagram: @megmadewell_ Facebook: Megan Keysor CPT

Recently, ANOTHER Netflix documentary came out touting the benefits of a plant-based diet. But is a plant-based diet truly superior to an omnivore diet? Should you be cutting out animal meats and other products to pursue a healthier life? In this episode, I aim to separate fact from entertainment and fear mongering, explore the environmental impact of food production as well as the socioeconomic factors of dietary preferences, and provide you adequate guidance on determining whether or not a plant-based diet style is the right diet style for you and how to approach it properly. Let's dive in. Sources used within this podcast episode: Deforestation caused by illegal avocado farming: https://repository.law.miami.edu/cgi/viewcontent.cgi?article=2553&context=umialr Low Income and Low Food-Store Access Census: https://www.ers.usda.gov/webdocs/publications/104158/eib-236.pdf?v=3020.2 What Patrik Baboumian eats in a day: https://barbend.com/vegan-strongman-patrik-baboumian-diet/ Fact vs Fiction: Fact-Checking The Game Changers Documentary: https://ethoshealth.com.au/the-gamechangers-misleading-or-reliable/ Environmental Impacts of Food Production: https://www.mapleridge.ca/1776/Food-Production The study featured in You Are What You Eat: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2812392?resultClick=3 Connect With Coach Diana Leigh Instagram, Threads, TikTok @coachdianaleigh Email coachdianaleigh@gmail.com 1:1 Coaching application: rebrand.ly/applycoachd

As a coach who has worked primarily with women, I find that most of my clients are caretakers for others and often as a result struggle to care for themselves. Today's guest reached out about discussing exactly this phenomenon and what an eye opening discussion it was. Susan Salenger is the author and researcher behind SIDELINED: How Women Can Navigate A Broken Healthcare System. Sidelined examines the many ways in which some women manage and sometimes mismanage their healthcare.   In her book, Susan explores the cultural and medical history that has conditioned women not to act in their own best interest. She offers insights into the gender biases of the medical community, explores why women are misdiagnosed more often than men and why they are routinely omitted from clinical trials. In this podcast episode, Susan provides insight into how women manage their own health care and the hurdles we face in both the medical and wellness community. She also provides some helpful tips and perspectives that will change how you approach your health in appointments and life itself. Let's dive in. CONNECT WITH SUSAN TikTok: https://www.tiktok.com/@grandma.gains Purchase her book: SIDELINED: How Women Can Navigate A Broken Healthcare System⁠

Today I'm bringing on a colleague and friend, Drew Schempp. Drew and I have both been in the CrossFit space for some time, but we didn't cross paths until more recently when we started coaching at a strength and conditioning gym here in California called Performance360. As two people who have both had experience with fitness for much of our lives and have also had extensive careers within the fitness realm, we have a lot of insights on training through the ages. In this episode we talk about the mistakes we made when we were young, how our approach to fitness has changed as we moved into our 30s, and lessons we've learned from the people we've trained who are 60 and over. There are definitely quite a few nuggets within this episode that will be so valuable to you if you're looking to take a train for life approach to your health and fitness and I hope you enjoy. Let's dive in. Connect with Coach Diana Instagram, Threads, TikTok @coachdianaleigh

Casey is a certified holistic nutritionist and life coach who lives in Northern California. She runs her practice, Your Case for Wellness, where she offers private and group coaching services. After nearly a decade of struggle with eating disorders and body image issues, she was able to find true health as well as peace with food and her body. Casey's focus centers on empowering women eager to break free from the yo-yo cycle and finally reconcile their relationship with food and their bodies. Her mission is to guide women in embracing a holistic approach that not only promotes sustainable aesthetic goals but, more importantly, nurtures overall health and well-being. In this episode, Casey joined me to discuss managing blood sugar balance and how you can do so with a diet-free approach. If you guys like my approach to health and wellness, you'll like Casey's because we just vibed throughout our discussion. So let's dive in. https://ycfwnutritionbundle.myflodesk.com/ Connect With Coach Diana Leigh Instagram, Threads, TikTok: @coachdianaleigh Email: coachdianaleigh@gmail.com

At the end of last year I did some reflecting on what exactly made my most successful clients succeed in their coaching process. I realized there were 3 key features that my most successful clients embodied. In this episode, I break down how these 3 features helped my clients succeed and how you can learn from these clients to create your own success in your health journey, whether you are working with a coach, participating in a group program, or going at it alone. Connect with Coach Diana Instagram, Threads, TikTok @coachdianaleigh Email coachdianaleigh@gmail.com

This is going to be the last episode of 2023 because I'm gearing up to travel to the east coast to see my family and take some time off while I do that. This time of year in the fitness industry is always pretty predictable. Once we get into the school year business generally takes a dip but that dip really picks up the closer we get to the holidays. Then all the gyms and coaches and etcetera are gearing up for a big rise in interest once the New Year hits because “New Year New Me” resolutions are in full swing. I felt this would be a really good time to reflect on the idea of out with the old and in with the new in my own way. I'm going to start with a list of 5 things I want to see lose steam in the new year in the health and fitness space, and then I'll follow up with 5 things I'd love to see us all lean into a little bit more. And maybe, just maybe, this episode will provide you some inspiration for those new year's resolutions and shape how you want to tackle your health journey in 2024. Let's dive into it, shall we?

I got a question in my DMs the other week from someone asking me for tips on how to become more of a morning person and I felt like this would make a great podcast episode. I consider myself to be a morning person and I've always been that way. My current routine has me waking up at 5:15am and going to the gym at 6am, and I genuinely prefer it. I don't think that I'm a superior being because I am a morning person which does seem to be a message that's spread. We are all living the same 24 hours in a day, so if you operate better in the evening hours then by all means stick to that. Early birds are not superior to night owls, it all comes down to a matter of preference. But the reason I'm making this podcast episode is because sometimes being a morning person is a necessity more than anything. You may acknowledge that you're less consistent with working out in the afternoons or evenings because your life tends to throw frequent curveballs or you find you're tired and unmotivated at the end of the day. I know afternoons and evenings are especially hard for those of you with kids and the morning hours are truly the only times you have to yourself. So if you're in this camp or you want to be a morning person for your own reasons, here's how you go about doing so.

Gabe Erno is a certified personal trainer and owner of “Fitness Unlocked”, operating out of San Diego, California. He specializes in empowering busy entrepreneurs and high performers to achieve their health and fitness goals amidst their hectic schedules and busy lives. However, his clientele ranges from young teens trying to put on muscle to the elderly population trying to stay active as they age. Ultimately Gabe has a deep passion for empowering others to live happier and healthier lives through health and Fitness. He prides himself on doing this in the most sustainable and science based way, while forming genuine relationships in the process. I brought Gabe on to talk about how his personal experience with fitness has taught him far more than how to squat or deadlift or put on muscle. Rather, Gabe is very passionate about how fitness has transformed his life outside the gym and he brings stories and learnings to share with you on today's episode. I really enjoyed chatting with Gabe and towards the end we have a blast shooting the shit on all things fitness and he provides some amazing advice to those looking to get started or have already been involved in their fitness journey. Let's dive in. CONNECT WITH COACH DIANA Instagram, Threads, TikTok @coachdianaleigh Email coachdianaleigh@gmail.com

I talk a lot about stress and how stress can impact your overall health and there's a good reason why. I speak from experience when I talk about stress and its impacts. I have spent majority of my life normalizing stress, so I never felt there was anything wrong with living a high stress life. I also didn't realize that my excessive exercise, constant calorie deficit, and caffeine consumption among other bad behaviors were stressors that my body was responding to. Some of the symptoms that manifested for me as a result were: Constant and chronic fatigue Reliance on caffeine Anxiety Eczema Food cravings Loss of libido To say it lightly, I felt like sh*t. Through my passion in health and fitness, I began learning and applying my new knowledge in my own life slowly and steadily over the course of almost a decade. In hindsight now, there were a lot of actions I took that had a direct impact on the symptoms I didn't even recognize as symptoms and my healing journey had been underway for some time. Now, I'm seeing an improvement in my symptoms and hope to continue this journey for myself until I feel like my best self. In this episode, I take you through the environment that brewed my symptoms, the actions I took over the course of years to heal (knowingly and unknowingly), and how my health has transformed as a result. Chances are, you can relate to my story and take many of these actions I took and apply them to your own health journey to find relief. Connect With Coach Diana Leigh: Instagram, TikTok, Threads: @coachdianaleigh Email: coachdianaleigh@gmail.com

The primary tool that I use to teach my clients how much to eat to achieve specific goals is the Hand Portion Method. Today on the podcast I'm breaking down some common misconceptions about this method to clear the air and help you better understand this methodology. MISCONCEPTION 1: The HPM is the same thing as macro tracking. MISCONCEPTION 2: A hand portion size is a serving size. MISCONCEPTION 3: You can't use this method to achieve specific goals. In addition, at the end of the episode I'm announcing some changes coming to the podcast moving forward. Connect With Coach Diana Leigh Instagram, Threads, TikTok @coachdianaleigh Email coachdianaleigh@gmail.com

I've been on my fitness journey since I was probably about thirteen when I started taking spin classes so you can say I've been on this journey for almost two decades. That's a long ass time. I've learned a lot along the way but I've also made mistakes. I've also been coaching in this space for almost a decade as mainly a group fitness instructor but at times I was a personal trainer and then of course I'm an online coach now, so I've seen a lot of the same mistakes I made being made by those I talk to and work with. I am not here to tell you that there is one single right way to do fitness. There's a million different ways to do it and approach it and what is “right” is ultimately up to you. But I'm addressing in this podcast those who have a very specific goal in mind which is to build muscle. I don't care what words you use whether you say you want to look toned or look lean or burn fat or whatever it is, ultimately the end goal is you want to build muscle and if that is the case then to a degree there is a “right” way to do things that will get you the best possible results. Those are going to be the tips I'm sharing today, so let's dive into it.

I talk smack about 6-week transformation challenges on a regular basis, so you're probably going to be surprised to learn that I was involved in running one for my gym years ago. I'm dishing the hot tea on our experience with working with a prominent sales person in the fitness space running his 6-week transformation challenges for our gym and why we fought to end our contract with him early on. Through my story, I'll be providing some behind-the-scenes details on how these challenges operate and the mindsets behind their marketing. At the end, I'll rehash the key lessons regarding which red flags to look out for in challenges, but also which green flags to look out for because not all challenges are bad. Connect With Coach Diana Instagram, Threads, and TikTok @coachdianaleigh Email coachdianaleigh@gmail.com

If you've ever struggled with consistency in your health and fitness journey, this one is for you. There's a variety of reasons why you may lose your stride - it could be due to your schedule being jam-packed, you're going through a period of high stress, you're losing motivation, or something of the sort. How you deal with loss of consistency matters. Do you stop showing up at all if you can't be perfect? Or can you recognize the seasons of life and adjust the dials of your habits accordingly.  This episode will touch up on the specific strategies and mindsets I use within my coaching to help my clients feel more confident in maintaining consistency even when it feels hard to do so.

In case you missed it, I spent about 17 months rehabbing chronic back pain with the help of my coach, David Sluss. Back in November of 2022, I brought David on the podcast to talk about our personal journeys with back pain and some lessons learned along the way and this has been the most popular episode on the podcast to date. I think a huge reason why is because back pain is almost universal. Sadly it's one of the most commonly cited pains I hear about in the fitness space yet because it's so common it's become almost accepted as a fact of life. Since this is such a common issue, I decided to bring David back onto the podcast for us to expand upon the topic of back pain and cover things we didn't cover on the first episode. The common causes of back pain Misconceptions about mobility and flexibility (and what you should be doing) Is group fitness more prone to back pain? What to do if you have back pain and/or are going through a flare up Fact or Fiction: Your doctor tells you that if you have back pain you should stop lifting Fact or Fiction: Your PT tells you your back pain is because your glutes don't fire Fact or Fiction: You cannot exercise with a rounded spine Discuss: How does the use of PEDs in sport and recovery impact our perceptions on pain and recovery? If you're struggling with back pain and you're looking for advice, guidance, or a rehab program reach out to David Sluss IG @dsluss_8 david@bearrepubliccrossfit.com Connect with Coach Diana Leigh

On my coaching application, I ask what are your goals. Oftentimes what I see is, “I want to lose 5-10lbs”. It's always this magic number, this magic range of 5-10lbs. What I know you're thinking is, “If I just lose these 5-10lbs I'll be so much happier in my body,” but I want to talk about why that is not entirely the case. Your desire to lose weight is valid and I am in no way saying that I do not take that goal seriously. I do truly understand that you are unhappy in your skin and you feel uncomfortable, but I do want to share insight into why you believe that is the sole solution and why I still have happy clients when not all of them reach their quote-unquote goal weight. In this episode, I dig into: What goal you actually want to achieve and how weight loss is not the way to go about doing so How reaching this goal will not guarantee you will be happy in your body How diet culture has manipulated you into fixating on the scale and tying a number to your worth The mindset work I do with my clients to help them overcome their attachment to weight loss and the scale How following fitspo is not as motivating as you think If you're interested in discussing what embarking on a different health journey would look like, I am currently accepting 1:1 clients. I'd be happy to discuss your goals even if they are weight loss but also dive into your goals around your relationship with food and your body so that way we can truly create a path of healing for you. If that's something you're interested in pursuing, you can DM me on Instagram “1:1 coaching” and I'll walk you through what to expect.

Let's talk about the most UNSEXY part of your health and fitness journey and that is maintenance. Maintenance phase is the phase in which you can just be - you're not dieting but you're also not bulking, you're fueling your body according to what it needs while also implementing baseline healthy habits like adequate exercise, sleep, recovery, and the likes.

Have you ever put your health journey on pause due to the time "not being right"? Maybe you're really busy or you're experiencing some really stressful circumstances. What if I told you that these times are the BEST times to hire a coach to get help and support, would you believe me? Heather came to me when stress was at an all time high. She was about to do her third round of a diet she'd previously done, but 2 weeks in she knew she needed something different. 8 months later, Heather is the most consistent she's ever been in her nutrition, fitness, and overall health journey despite the hurdles she's had to overcome every step of the way. On today's episode, Heather shares her experience in my 1:1 coaching program including: How she's transitioned from being a yo-yo dieter to maintaining consistency for months at a time How we've implemented stress coping mechanisms to help support her mental health and maintain her consistency How her mindset has transformed from chasing weight loss to building muscle and feeling more confident in her body than ever What it's like to ditch the perfectionist mentality and find a more flexible approach to nutrition and fitess To apply for 1:1 coaching: rebrand.ly/applycoachd Connect with Coach Diana Leigh Instagram, Threads, TikTok @coachdianaleigh Email coachdianaleigh@gmail.com

I'm about to dish out one of my most frequently used coaching tools within my 1:1 coaching so buckle up because this is going to be a great coaching episode for you. Summertime is obviously filled with tons of vacations but let's be real this is not an issue that is exclusive to this season. My clients are dealing with all kinds of trips that take them out of their routine. And maybe you're the type of person who worries about exactly that. You think that these trips are sabotaging your success and after all, they might truly be sabotaging your success because you don't have the proper tools to help maintain balance. By the end of this episode, that will no longer be a concern because I'm going to tell you exactly how I set my clients up for success for each trip.

Disclaimer: I am not providing medical advice. This episode is being provided to inform you of options you may pursue in your health journey. If you have a health concern, please contact your medical provider. Labs are now being used by more and more health coaches to help optimize their clients' health and achieve results beyond a calories in and calories out approach. While I love this, there are some things to be wary of and details you need to know to properly use this health strategy. In this episode, I cover: - Do you need labs to get results in your health journey? - Where should you get labs done? - What labs do you need? - What are some of the best practices you should follow when getting labs done? - What should you do if your doctor says your labs are normal but you know deep down something is off? - How can a health coach use your labs to help you get better results and improve your wellbeing? Within the episode, I recommended the following companies for ordering labs: - Marek Health - LifeExtension Connect with Coach Diana Leigh Instagram, TikTok, and Threads @coachdianaleigh Email: coachdianaleigh@gmail.com

Recently my client Heather received results from an InBody scan that took a hit to her mindset. She felt she had been working hard but wasn't seeing the results she expected. This became a valuable coaching opportunity that I felt would be equally valuable to share with you here. In this episode I break down: What the raw data of Heather's InBody scan meant about her progress What additional data Heather had overlooked that was showing progress in her journey Understanding how to track progress objectively in any health journey beyond just the number on the scale Connect with Coach Diana Instagram, Threads, and TikTok @coachdianaleigh Email coachdianaleigh@gmail.com

More often than not I work with the Type-A, overachieving type of person. Usually these individuals are highly motivated, they take direction well, they're organized, and they have a passion for bettering themselves. While these are amazing traits to have of course, they can often be our downfall especially in regards to our health. I am also that Type-A individual, and for a long time I was experiencing symptoms of dysfunction that I passed off as being "normal" and I pushed through. I see myself in so many of you - the people I work with, the people I coach in the gym, and the people I talk to daily. I love that you're disciplined and motivated but I hate that you're not recognizing when you've crossed the line into pushing yourself so hard that your health is actually being harmed by it. And I know that's not your intention, so this episode is designed to help bring awareness to this pattern so you can begin to shift your mindset, habits, and behaviors to better care for yourself. In today's episode, we explore when the Type A personality type can fall into bad health habits, how to shift how you view your health and fitness in a more positive way, and affirmations to help shift your mindset to create balance in your life. Connect with Coach Diana Leigh IG, TikTok, and Threads @coachdianaleigh Email coachdianaleigh@gmail.com

Word on the street is you gotta eat protein to build muscle and support a healthy and happy body. Got it... but how do you actually go about increasing your protein intake and ensuring you're giving your body what it needs? In this episode, I cover: How much protein you need and how to estimate your daily intake through hand portions Which kind of foods are best for filling up your protein requirements and which kind should be used more minimally How to increase your protein intake, even if you're feeling really full The 411 on protein powders including whey, casein, plant-based, and collagen If you're looking for more help on increasing your protein intake, check out my free guide Power Up Your Protein DOWNLOAD HERE: Rebrand.ly/protein-power Connect with Coach Diana Leigh Instagram, Threads, and TikTok @coachdianaleigh Email coachdianaleigh@gmail.com