Advertise on podcast: The Anti-Macro Podcast

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. harmfulThe psychology behind “fixing” your appearance and where it often goes wrongHow beauty standards and social media shape self-perceptionThe difference between self-care and outcome-chasingWhy “just one more treatment” often turns into a cycleHow chronic stress impacts skin, aging, and overall appearanceThe role of internal health (nutrition, sleep, recovery) in how we ageWhy external interventions can’t replace foundational health habitsHow to approach aesthetics from a place of self-trust instead of insecurityThe 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: [email protected]

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: @coachdianaleighEmail: [email protected]

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

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 [email protected]

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

If you’re someone who sets big goals, works hard toward them, and still feels like you’re falling short — even when you’re doing a lot right — this episode is for you. In today’s episode, I’m sharing a personal and vulnerable story from my own life that has nothing to do with weight loss or fitness on the surface, but everything to do with why so many high-achieving women feel like failures despite consistent effort. We’re talking about how the way we define and measure success can quietly sabotage progress — in business, in health, and in life — and why chasing a single outcome often leads to frustration, burnout, and self-doubt instead of fulfillment. This episode isn’t about lowering your standards or wanting less. It’s about understanding why outcome-only metrics distort behavior, make progress feel invisible, and turn the process into something you resent — even when it’s working. Why you can be doing a lot right and still feel like you’re failing How externally defined success metrics warp motivation and behavior The parallels between chasing income goals and chasing body transformation goals Why focusing only on the end goal creates impatience, plan-hopping, and burnout How tunnel vision around outcomes leads people away from sustainable, health-promoting behaviors Why success is multi-dimensional — and what happens when you start measuring more than just the final result What it actually means to “build foundations” and become the person who can sustain your goals If you’ve ever felt behind, frustrated, or like you’re constantly starting over — this episode will help you see your journey more clearly and reframe what real progress looks like. If this episode resonated with you and you’re ready to step out of the all-or-nothing cycle, I created a free guide to help you do exactly that: ✨ The January Reset That Actually Sticks ✨ This isn’t a diet, a challenge, or an aggressive overhaul. It’s a grounded reset focused on: Fueling consistently Building sustainable habits Measuring success beyond just the scale or a timeline Creating momentum without burnout Download the free guide here: https://coachdianaleigh.myflodesk.com/januaryreset When you download the guide, you’ll also be automatically entered to win a 1:1 Intensive with me — a personalized deep dive where we assess your nutrition, training, digestion, symptoms, and habits to identify what’s actually holding you back and map out a clear, sustainable path forward. In this episode, we cover:Ready to build foundations that actually stick?

Most people think hiring a coach means getting your macros, a meal plan, and a workout program but if that worked long-term, you’d already have the results you want. For so many women, the real struggle isn’t knowing what to do… it’s knowing how to actually implement it in real life without burning out or starting over every two weeks. In this episode, I break down what effective coaching really looks like — not the checklists or deliverables, but the process that helps you build habits, understand your body, and create results you can sustain.I share Lynelle’s story (yes, again, she’s the perfect example) and walk through the phases every client goes through, from deep clarity work to building autonomy and ownership. In this episode, we cover: Why programs and diets fail — and what real coaching addresses instead How deep assessments uncover the root causes behind plateaus, cravings, low energy, and stalled progress What it looks like to build a plan collaboratively so it fits your life (not the other way around) How weekly feedback loops create clarity, confidence, and consistent momentum The inner transformations my clients experience: from restriction → nourishment, perfection → consistency, pressure → self-trust Listen to learn: Why sustainable results don’t come from more rules; they come from understanding your body, building skills, and creating habits you can actually maintain for life. Learn More and Apply For 1:1 Coaching https://www.coachdianaleigh.com/1-1-coaching https://www.bit.ly/applycoachd

After years of dieting — from Weight Watchers to keto and everything in between — Lynelle was tired of losing weight just to gain it back. As a busy mom of two working full-time, she wanted a way to feel good in her body and keep up with life without the burnout and food guilt. In this episode, Lynelle shares how she went from crash dieting and restriction to building sustainable habits that actually lasted. We talk about the mental work it took to let go of the “quick fix” mindset, the power of maintenance, and how she learned to fuel her body without obsession. In this episode, we cover: What happens when you stop chasing the next diet and start building real habits The role of maintenance and why “slowing down” led to faster progress later Breaking late-night snacking patterns and learning the difference between comfort and hunger How strength training and meal planning became part of her real-life routine The mindset shifts that helped Lynelle finally feel confident and consistent Listen to learn:Why sustainable results don’t come from another round of restriction — they come from learning how to eat, move, and live in a way that supports you long-term. Learn More and Apply For 1:1 Coaching https://www.coachdianaleigh.com/1-1-coaching

Most people think their health goals fail because they “lack willpower.” In reality, it’s often accountability that’s missing. In this episode, I dive into why accountability matters more than motivation when it comes to lasting change in your health journey. From nutrition to training to recovery, accountability is the bridge between knowing what to do and actually following through. You’ll learn: The difference between external accountability (coaches, communities, check-ins) and internal accountability (self-awareness, values, routines). How accountability builds awareness, strengthens follow-through, and combats the “forgetting” that derails consistency. Real client stories that show how accountability works in practice — and what happens when it’s missing. Pitfalls to avoid, like relying too heavily on others or slipping into shame and perfectionism. Simple, practical ways to create accountability in your own health journey starting today. At the end, I’ll challenge you to choose one habit to apply accountability to — and then message me on Instagram @coachdianaleigh or email me at [email protected] to create your own layer of external accountability.

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 quantityHow the glymphatic system “cleans” your brain at nightWhy needing caffeine to feel normal is a red flagThe hidden link between nocturia (nighttime bathroom trips) and sleep disordersHow women’s sleep struggles — from perimenopause to pregnancy — are often dismissed or misdiagnosedWhy 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.comBooks mentioned: Life-Saving Sleep and Fast Asleep

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 AuditWant 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 CoachingReady to master your nutrition, digestion, and hormones? Apply for coaching here: https://bit.ly/applycoachdCoaching 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