In this conversation, I’m joined by naturopathic physician and aesthetic medicine specialist Dr. Natalya Borakowski to explore the intersection of beauty, physiology, and self-trust.

With nearly two decades of experience in cosmetic dermatology, Dr. Borakowski shares how her work has evolved beyond external treatments into deeper conversations around identity, aging, and the psychological drivers behind why women feel the need to “fix” themselves.

We unpack the growing tension around aesthetics and how many women find themselves caught in a cycle of chasing the next treatment, product, or protocol in hopes of finally feeling confident in their own skin.

This episode connects the dots between internal health, stress, behavior, and how we experience our appearance, and challenges the idea that doing more is the solution.

In this episode, we cover:

• What aesthetic medicine is and where it can be supportive vs. harmful
• The psychology behind “fixing” your appearance and where it often goes wrong
• How beauty standards and social media shape self-perception
• The difference between self-care and outcome-chasing
• Why “just one more treatment” often turns into a cycle
• How chronic stress impacts skin, aging, and overall appearance
• The role of internal health (nutrition, sleep, recovery) in how we age
• Why external interventions can’t replace foundational health habits
• How to approach aesthetics from a place of self-trust instead of insecurity
• The importance of asking “why” before making changes to your body
  

If you feel caught between wanting to age naturally and wanting to change your appearance this conversation will give you a more grounded, honest way to think about beauty, health, and self-worth.

Connect with Dr. Natalya

https://unveilyou.life/

Instagram: @desertbloomskincare

Macro tracking has become one of the most polarizing tools in the health and fitness space. For some, it provides structure, clarity, and measurable progress. For others, it reinforces control, rigidity, and a disordered relationship with food.

For a long time, I sat firmly in the second camp.

In this episode, I’m sharing why I built my coaching philosophy around being “anti-macro,” what shaped that perspective, and what ultimately led me to change my mind.

This isn’t a conversation about macros being good or bad. It’s a deeper look at how tools are used, how context matters, and why the same strategy can be helpful for one person and harmful for another.

Through personal experience, coaching patterns, and continued education, my perspective has evolved. What I once saw as a problem, I now understand as a tool — one that can either support or hinder progress depending on how it’s applied.

This episode walks through that evolution, while also helping you think more critically about your own approach to nutrition. The goal isn’t to convince you to track macros but rather to help you understand how to choose an approach that actually works for your body, your goals, and your relationship with food.

In this episode, we cover:
• My personal history with macro tracking and how it shaped my initial “anti-macro” stance
• How control, restriction, and body image influenced my early experience with tracking
• The difference between a tool being harmful vs. how it’s being used
• Why many people struggle with macro tracking and where it can reinforce disordered patterns
• The overlap between hand portions and macro awareness
• What shifted my perspective through continued education and coaching experience
• The moment that challenged my stance as a coach and why it mattered
• What changed in my own experience when I revisited macro tracking years later
• The difference between tracking from a place of control vs. curiosity
• Why consistency, accessibility, and relationship with food matter more than any specific method
• Why there is no single “best” approach — only what works in your current season

If you’ve ever felt confused about whether you should be tracking macros, frustrated by past experiences with it, or unsure what approach actually makes sense for your body, this episode will help you step back, think more clearly, and make a more informed decision.

Connect With Coach DianaInstagram, YouTube, TikTok: @coachdianaleighEmail: coachdianaleigh@gmail.com

When was the last time you woke up truly refreshed?

In this episode, I sit down with Dr. Barry Krakow, a leading sleep expert, to uncover what most doctors (and patients) miss about sleep. We go beyond “get your 8 hours” and dive into what quality sleep really means — and why ignoring it can damage your brain, hormones, and long-term health.

Dr. Krakow shares fascinating insights on:

• Why sleep quality is more important than sleep quantity
• How the glymphatic system “cleans” your brain at night
• Why needing caffeine to feel normal is a red flag
• The hidden link between nocturia (nighttime bathroom trips) and sleep disorders
• How women’s sleep struggles — from perimenopause to pregnancy — are often dismissed or misdiagnosed
• Why CPAP isn’t the only option, and what alternatives may be more effective

If you’ve ever been told “your sleep study looks fine” while still feeling exhausted, this conversation will be eye-opening.

Resources & Links:

• Dr. Krakow’s website: barrykrakowmd.com
• Books mentioned: Life-Saving Sleep and Fast Asleep

For this episode, I interviewed my former client, Jhana. Jhana worked with me from November 2019 until November 2020, so as you can imagine we tackled A LOT together. We reflect on what it was like for Jhana to kickstart her postpartum weight loss journey just before Thanksgiving and how ditching macros enabled her to enjoy the holidays while seeing progress as well as how we navigated the stress of the pandemic and everything that came with it. We also touch upon how she used what she learned while working with me to navigate her third postpartum weight loss journey on her own, proving these strategies are sustainable and create a lifestyle change that can always be relied upon. We also touch upon some of the craziest moments of our dieting days, the mindset shifts that come with ditching macros, and what it's like to live a life with real food freedom.

Connect with Coach Diana Leigh

Instagram @coachdianaleigh

TikTok @coachdianaleigh

Facebook @Coach Diana Leigh

The holiday season is a time of food-centric gatherings, indulgences, and being overwhelmingly busy which is why *most* people will fall off track with their health habits. What if you didn't have to be one of those people who struggled to stay on track during the holidays because you knew exactly how to overcome any obstacle you face? I'm dishing out my best holiday strategies to help you feel balanced WITHOUT feeling like you have to diet. In this episode, I'm providing tips to help you reduce over-eating, embrace mindful and guilt-free indulgences, set realistic habit standards, and more.

Connect with Coach Diana Leigh

Instagram @coachdianaleigh

TikTok @coachdianaleigh

Facebook @Coach Diana Leigh

If you're active to some degree, you've probably faced an injury at some point in your life. Whether you broke a bone, tore a muscle, or simply had a nagging pain that started for no known reason, physical pain has impacted you and your health journey to some degree. In this episode, I interviewed my back rehab coach, David Sluss (@goturbackcoaching, co-owner of Bear Republic CrossFit), to chat about our experiences with chronic back pain, the mistakes we made, and how we ultimately got the help we needed to live pain-free. Our experiences not only impacted us as individuals but also in how we coach our group classes and 1:1 clients. We also dive into the mindset around injury - Will you lose progress in your health and fitness journey if you take a break? How can you prevent injuries through warm up and training protocols? How is over-exercising and pushing yourself to the limit actually setting you back?

Resources referenced within the podcast episode:
Books by Stuart McGill

Gift of Injury by Dr. Stuart McGill

Back Mechanic by Dr. Stuart McGill

More about Dr. Andrew Lock

More about Dr. Ryan Summers and ActiveLife

Healing Back Pain by John E. Sarno, MD

Get in touch with David

Instagram: @goturbackcoaching 

Email: david@bearrepubliccrossfit.com

When someone decides to set out on the path of improving their nutrition, they're often led towards dieting or calorie counting or macro tracking. Counting calories and macros has become one of the most popular routes for people to take when they're trying to embark on a health journey of any kind - whether it's weight loss or building muscle or just improving how they eat. The issue that I find with jumping into these methods as your first line of defense is focus on how much you're eating versus how you are eating. Our problem with food cannot simply be boiled down to the quantity in which we eat, which I find to be the primary conversation being had in this space. In today's episode, I'm going to dive into the behaviors that are impacting your relationship with food, and as a result, the choices you make when it comes to food. Then I'm going to give you action steps to take to improve your eating behaviors to better recognize and respond to your hunger and fullness cues.

Being told your labs are “normal” when you don’t feel normal is frustrating. In this episode, I break down how to approach your lab results with clarity instead of panic, why context matters, and how functional ranges differ from conventional ones. You’ll learn how to use labs as a tool in your health journey without letting them become the whole story.

What you’ll learn in this episode:

• Why a single lab value doesn’t tell the full story about your health

• How symptoms like sweet cravings can have multiple root causes

• The limitations of conventional medicine when it comes to labs

• The difference between conventional and functional lab ranges

• How to use labs alongside lifestyle data to create a bigger picture of your health

• Why optimizing your health now can prevent disease later

• The mindset shift you need when interpreting lab results

If you’re tired of being told your labs are “fine” while you still don’t feel fine, my 1:1 Intensive is designed to bridge that gap. Together we’ll review your intake, your symptoms, and your labs if you have them, then build a personalized protocol that gives you clarity and direction. You’ll leave with answers, a clear plan, and two weeks of support so you’re not left wondering what to do next.

Learn more and get started here: https://coach.everfit.io/package/OP626907

When it comes to performance, are women really that different from men—or are we overlooking the basics? And how can heart rate zones and energy systems training change the way we approach health, longevity, and athletic goals?

In this episode, I’m joined by Dr. Blake Graham, chiropractor, sports medicine educator, and practitioner at Delta S Performance in Colorado. Blake’s diverse background in sports medicine and holistic wellness has given him a unique perspective on how women train, recover, and perform.

We explore:

• The similarities and differences in training women vs. men—and why access to strength and conditioning matters

• How menstrual cycle health can reveal deeper insights into performance, recovery, and overall well-being

• Where research still falls short on women’s sports and physiology

• Why evidence-informed coaching (not rigidly “evidence-based”) allows for more individualized care

• How heart rate zones and energy systems training support fat utilization, recovery, and long-term health

• The balance between intensity and recovery to avoid burnout and achieve sustainable results

If you’re interested in women’s performance, cycle health, or learning how to use heart rate training to optimize both fitness goals and longevity, this conversation will give you a practical, evidence-informed lens you can apply immediately.

Connect with Dr. Blake Graham

• Instagram: @drblakegraham

• Website: deltasperformance.com

“I eat well.”

It’s something I hear all the time from people who feel stuck in their health and wellness journey. But that statement isn’t helpful—and in many cases, it’s the very thing keeping you from making real progress.

In this episode, I break down why “eating well” is a subjective belief, how it can sabotage your results, and what truly nourishing your body actually looks like. We’ll cover:

• The common (and problematic) interpretations of “eating well”

• How under-eating, macro imbalances, and marketing buzzwords can keep you spinning your wheels

• Sneaky food choices that seem healthy but aren’t aligned with your goals

• The five pillars I use with clients to assess whether their diet is actually working for them

• Why consistency - not perfection - is the key to seeing change

If you’ve been telling yourself you're doing everything right but not seeing results, this is the episode you need.

Free Nutrition Audit
Want feedback on your current eating habits? Book a 30-minute nutrition audit and get personalized insights:

https://calendly.com/coachdianaleigh/free-nutrition-consultation

1:1 Coaching
Ready to master your nutrition, digestion, and hormones? Apply for coaching here:

https://bit.ly/applycoachd
Coaching is now eligible for HSA and FSA funds.

What if the health struggles you’re facing aren’t just about diet, exercise, or willpower — but about unresolved trauma stored in your body?

In this powerful conversation, I’m joined by trauma-informed confidence and relationship coach Tori Jenae to explore the deep connection between emotional health, the nervous system, and physical wellbeing.

Tori shares her personal healing journey, from a traumatic upbringing to decades of study in psychology, somatic work, and functional health practices. Together, we break down how chronic stress and trauma can manifest in everything from gut and hormone imbalances to burnout, perfectionism, and people-pleasing — and what you can actually do about it.

You’ll learn:

• How trauma gets stored in the body and impacts digestion, hormones, and energy

• The signs your body may still be stuck in fight-or-flight mode

• Why completing the stress cycle is essential for long-term health

• How perfectionism and people-pleasing can be early indicators of unresolved trauma

• Practical tools to start regulating your nervous system today

• Why self-compassion and experimentation are key to lasting change

Whether you’ve experienced “big T” trauma, chronic stress, or simply feel stuck despite “doing everything right,” this episode will help you approach your health goals from a deeper, more compassionate place.

Resources & Links:

• Connect with Tori Jenae:

  Instagram @tori.jenae

  Website http://www.torijenae.com/

• Book mentioned: The Body Keeps the Score by Bessel van der Kolk

• Book mentioned: How to Do the Work by Dr. Nicole LePera

If you’re putting in the work at group fitness classes but still wondering why you’re not seeing more definition, this episode is for you.

As a long-time group fitness coach and lifter myself, I’m breaking down the key reasons your workouts might not be delivering the muscle tone and strength you’re after — and what to do about it (without ditching your favorite class).

Inside this episode, we cover:

• What most group fitness programs get wrong when it comes to muscle-building

• The importance of rest (yep, you probably need more of it)

• How to track your progress and push past your comfort zone

• The often-overlooked role of nutrition, sleep, and stress outside the gym

• Small changes that can make a big difference in your results

This isn’t about shaming group fitness — it’s about helping you actually get what you came for.

If you're ready to level up your training, but you're not sure where to start, I’d love to help. DM me on Instagram @coachdianaleigh or shoot me an email at coachdianaleigh@gmail.com and we’ll chat about how to tailor your workouts for real results.

What does it really take to age strong—and keep your brain sharp while you’re at it?

In this episode, I’m joined by Janet McConnell, a 69-year-old powerhouse who’s redefining what it means to thrive into your 60s and beyond. A longevity coach, personal trainer, and former corporate high-flyer turned bodybuilding competitor, Janet shares her journey from a shocking doctor’s visit at 46 to standing on a bodybuilding stage—and discovering the secrets of healthy aging along the way.

We dive into topics like:

• Why resistance training is crucial for brain health and longevity

• How lifting weights produces brain-derived neurotrophic factor (BDNF) and protects cognitive function

• Common myths keeping women (especially over 40) out of the weight room—and how to overcome them

• Janet’s incredible personal transformation and lessons learned from stepping on stage at age 48

• How to safely get started with resistance training at any age

• Tips for finding the right trainer or fitness community (and how to spot red flags)

• Why training for life—not just aesthetics—is the key to long-term health and independence

• The real reason obstacles show up when you’re making changes—and how to handle them

Janet’s message is clear: You’re never too old—and it’s never too late—to build a strong body and mind. Whether you’re in your 30s, 40s, 50s, or pushing 70, this episode will inspire you to take up space and take charge of your health.

Connect with Janet McConnell:

• YouTube: Aging Strong For Life

• LinkedIn: Janet McConnell

• Book: Elements of Aging

• Website: ignitefitnesswithjanet.com

• Email: janet.mcconnell@gmail.com

Connect with Coach Diana Leigh

IG, TikTok, YouTube @coachdianaleigh

Email: coachdianaleigh@gmail.com

"Only trust a doctor or a dietician."
If you’ve heard this online, you’re not alone—and in today’s episode, we’re diving into the why behind that message, the backlash it sparks, and where the truth actually lies.

We’re peeling back the layers of a complicated conversation:

• Why so many people feel let down by the medical system

• How unregulated coaches sometimes fill the gap—and sometimes cause harm

• The rise of the “do your own research” crowd and the erosion of trust in science

• Why credentials, mentorship, and integrity all matter in both fields

• The importance of both medical and holistic care in building a well-rounded support system

• How to vet coaches (yes, even the ones with big followings)

This episode is all about the middle ground: where nuance, science, lived experience, and accountability collide—and how you, as a consumer, can navigate this messy space with more clarity and confidence.

Connect With Coach Diana

Instagram, TikTok: @coachdianaleigh

Email: coachdianaleigh@gmail.com

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 issues

• How stress management and hypnotherapy helped Taylor manage gut health

• The step-by-step process of the low FODMAP approach and how it can improve symptoms

• Insights on hormonal balance and skin health that came as a bonus of gut healing

• The importance of advocating for yourself in health and wellness, even when you don’t have all the answers

If 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-coaching

Apply for 1:1 coaching today: https://www.bit.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 DIANA

IG and TikTok @coachdianaleigh

Email: coachdianaleigh@gmail.com

Explore 1:1 coaching and other offers: https://www.coachdianaleigh.com/offers

Fat loss and muscle gain are often framed as simple equations — eat the right amount, train hard, stay consistent. And while those factors absolutely matter, they aren’t the whole story. Your internal physiology plays a major role in how your body utilizes energy, recovers from training, and responds to nutrition.

In this episode, we explore a factor that is frequently overlooked in conversations about body composition: digestive health.

Chronic gut dysfunction doesn’t just cause uncomfortable symptoms like bloating, reflux, gas, or irregular digestion. It can also create ongoing low-grade inflammation and stress signaling within the body. Over time, this can affect cortisol regulation, blood sugar control, recovery, and how efficiently your body uses energy.

When these systems become dysregulated, fat loss and muscle gain can become significantly harder — not because you’re doing something wrong, but because your body is adapting to a chronically stressed internal environment.

This episode walks through how gut dysfunction can trigger a cascade of physiological effects that influence metabolism, recovery, hormone signaling, and body composition. More importantly, it helps you understand how to identify these patterns and where to start if digestive stress may be contributing to a plateau.

The goal isn’t to make body composition feel more complicated — it’s to provide clarity so you can approach your health and fitness goals more strategically instead of simply pushing harder.

In this episode, we cover:

• Why chronic gut dysfunction acts as a persistent stress signal in the body
• How inflammation from digestive distress influences cortisol regulation
• The connection between chronic stress signaling, blood sugar regulation, and insulin resistance
• Why impaired glucose control can slow energy expenditure and lower daily calorie burn
• How chronic stress and sympathetic activation affect digestion and nutrient absorption
• The role digestion plays in hormone balance, including thyroid and sex hormones
• Why gut dysfunction can interfere with muscle recovery and growth
• How digestive stress can impact sleep quality and recovery from training
• Signs your digestion may be contributing to stalled fat loss or muscle gain
• Foundational strategies that help restore digestive stability and reduce chronic gut stress

If you’ve been feeling stuck in your body composition goals despite putting in consistent effort, this episode will help you better understand what might be happening beneath the surface — and why supporting your digestive system may be an important first step.

Connect With Coach Diana

Instagram, YouTube, TikTok: @coachdianaleigh
Email: coachdianaleigh@gmail.com

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/mealprepguide

CONNECT WITH COACH DIANA

Instagram, TikTok, Threads @coachdianaleigh

Email 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 Info

Dr. 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 Diana

While 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 DIANA

Instagram, TikTok, Threads @coachdianaleigh

www.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 struggles
• The dangers of restrictive diets and how they affect long-term health
• How Rachel regained control of her health without the "all or nothing" approach
• Practical tips for busy moms and professionals to prioritize their health
• The power of making small, sustainable changes to improve overall well-being

Rachel’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 coaching

coachdianaleigh.com/1-1-coaching

Apply: https://rebrand.ly/applycoachd

Get in touch with Coach Diana

Instagram, Threads, TikTok @coachdianaleigh

Email 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 Diana

Instagram, TikTok, Threads @coachdianaleigh

Email coachdianaleigh@gmail.com

1:1 Intensive - For a thorough deep dive into your habits, lifestyle, behavior, nutrition, and labs to help you get unstuck

https://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

In this conversation, I’m joined by Functional Nutrition and Metabolism Specialist Alysa Reyes to unpack what happens when discipline becomes misapplied and starts working against your physiology.

Alysa shares her story of losing her menstrual cycle for nearly nine years due to under-fueling and overtraining, being repeatedly told it was “normal,” and navigating the cascade that followed — thyroid dysfunction, hormonal shutdown, burnout, and years of medical gaslighting.

We walk through what RED-S (Relative Energy Deficiency in Sport) actually is, why a missing period is never something to ignore, and how high-achieving, Type A women often double down on control when their body is asking for recovery.

This episode connects the dots between under-eating, over-training, stress, nervous system load, and hormonal dysfunction and shows why the path forward isn’t another extreme protocol, but rebuilding foundations.

In this episode, we cover:

• What RED-S actually is and how it develops

• Why losing your period is a physiological red flag, not an inconvenience

• How bodybuilding-style dieting often gets confused with health

• The cascade from under-fueling → thyroid dysfunction → hormonal shutdown

• Why eating more and training less can be the turning point

• The psychology of the disciplined, high-achieving woman who struggles to slow down

• How poor recovery (especially sleep) compounds hormonal dysfunction

• Why gut protocols won’t work if your relationship with food is still chaotic

• The difference between structured tools and rigid restriction

• What true sustainability looks like after athletics, dieting, or burnout

If you’ve been told your labs are “normal” but you don’t feel well…
If your cycle is irregular, painful, or missing…
If you keep thinking you just need to tighten things up a little more…

This conversation will likely hit close to home.

Connect with Alysa:Instagram: @alee_reyes24
@beyondtheweightscoachingBeyond The Weights Podcast

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:

1. JAMA Network - Alcohol and Child Development

2. NC Solutions - Sober Curious Nation Alcohol Survey

3. Distill Ventures - The Rise of Non-Alcoholic Drinks

4. Healthline - Alcohol and Anxiety

5. YouTube - The Impact of Alcohol on Health

6. Sleep Foundation - Alcohol and Sleep

7. 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:

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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

If you’ve ever felt like food takes up way more mental space than it should — even when you’re trying to eat “well” — this episode is for you.

Food noise is a term that’s everywhere right now, but it’s often treated like a willpower issue or something that can be silenced with a single solution. In this episode, I slow the conversation down to explore what food noise actually is, why so many people experience it, and why the answer is usually more complex than we want it to be.

We unpack food noise from both a physiological and psychological perspective, explaining how your body’s adaptive responses to overeating, chronic dieting, nutrient deficiencies, stress, and diet culture can all contribute to persistent thoughts about food, cravings, and difficulty feeling satisfied.

This episode is about helping you understand why food noise happens — not to blame yourself, but to recognize that your body and brain are often responding logically to the inputs they’ve been given. And once you understand those drivers, it becomes much easier to know what actually helps reduce food noise in a sustainable way.

In this episode, we cover:

• What food noise is and how it differs from normal hunger or food thoughts

• How the Standard American Diet and chronic overeating can disrupt satiety and reward signaling

• Why insulin, dopamine, and leptin all play a role in cravings and satisfaction

• How chronic dieting and low energy availability can amplify hunger and food obsession

• The impact of nutrient deficiencies on appetite, mood, and cravings

• Why food noise isn’t just physiological — and how diet culture shapes our relationship with food

• Where GLP-1 medications fit into the conversation (and where they don’t)

• What a whole-health approach to reducing food noise actually looks like

If you’ve struggled with food noise, my hope is that this episode helps you feel less confused and less alone — and gives you a clearer path forward that doesn’t rely on tighter control or quick fixes.

And if you’re someone who hasn’t experienced food noise personally, I hope this conversation helps build understanding and empathy for those who are navigating it.

Connect With Coach Diana

Instagram, YouTube, 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

If you’ve ever felt like you know stress is impacting your health (but don’t actually know what to do about it) this episode is for you.

In this conversation, I’m joined by somatic practitioner, fitness coach, and functional nutrition specialist Joelle Reyes to unpack what somatics actually is, how stress lives in the body, and why “just managing stress better” often isn’t enough.

We dive into the nervous system from a physiology-first perspective, explaining why chronic stress keeps so many women stuck in symptoms like bloating, fatigue, anxiety, hormonal disruption, and stalled progress even when nutrition and training look solid on paper.

This episode bridges the gap between what you intellectually understand about stress and what your body is actually experiencing, and explains how learning to close the stress loop can make everything feel easier — from digestion and recovery to emotional regulation and training results.

In this episode, we cover:

• What somatics actually is (and what it’s not)

• The difference between top-down (mind-based) and bottom-up (body-based) stress regulation

• Why your body doesn’t know the difference between work stress and physical danger

• What it means to “close the stress loop” and why most people never do

• How chronic fight-or-flight impacts digestion, hormones, recovery, and metabolism

• Why you can’t think your way out of nervous system dysregulation

• How strength training, rest periods, and awareness can become somatic tools

• Practical ways to start reconnecting with your body without doing anything extreme or uncomfortable

• Why feeling your emotions isn’t the same as being overwhelmed by them

Connect with Joelle:

• Instagram: @joellereyes

• Beyond the Weights Coaching: @beyondtheweightscoaching

• Podcast: The Beyond the Weights Podcast