Advertise on podcast: The Anti-Macro Podcast

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

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 [email protected] 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: [email protected] Connect with Coach Diana Leigh IG, TikTok, YouTube @coachdianaleigh Email: [email protected]

"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: [email protected]

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 DIANAIG and TikTok @coachdianaleighEmail: [email protected] Explore 1:1 coaching and other offers: https://www.coachdianaleigh.com/offers