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National Geographic photographer and conservationist Jaime Rojo has spent decades capturing the beauty and fragility of the monarch butterfly. Their epic migration is one of nature’s most breathtaking spectacles, but their survival is under threat. In this episode, Jaime shares how his passion for photography and conservation led him to document the monarchs’ journey. He and host Brian Lowery discuss the deeper story behind his award-winning images, one about resilience, connection, and the urgent need to protect our natural world. See Jaime's story on the monarch butterflies at his website: rojovisuals.com , and follow Brian Lowery at knowwhatyousee.com .…
Content provided by Coach Diana Leigh. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Coach Diana Leigh or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Welcome to The Anti-Macro Podcast, where health and fitness meet science-backed wisdom and balanced perspectives. Hosted by Coach Diana Leigh, this podcast is your guide to navigating the complex world of wellness without falling for fads or gimmicks. Through informative episodes covering everything from nutrition basics to in-depth discussions on hormone and gut health, listeners will learn how to achieve lasting results while prioritizing balance and nourishment. Subscribe for transformative content to help you thrive!
Content provided by Coach Diana Leigh. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Coach Diana Leigh or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Welcome to The Anti-Macro Podcast, where health and fitness meet science-backed wisdom and balanced perspectives. Hosted by Coach Diana Leigh, this podcast is your guide to navigating the complex world of wellness without falling for fads or gimmicks. Through informative episodes covering everything from nutrition basics to in-depth discussions on hormone and gut health, listeners will learn how to achieve lasting results while prioritizing balance and nourishment. Subscribe for transformative content to help you thrive!
In this episode, we dive into the critical distinction between motivation and discipline, exploring how each plays a pivotal role in achieving your health and fitness goals. Motivation is the emotional spark that can ignite change, while discipline is the commitment to showing up, even when motivation wanes. What’s the difference? We break down how motivation can be both an emotional drive and a temporary source of inspiration, but how relying on it alone often leads to inconsistency. Discipline, however, is about building lasting habits and routines that ensure long-term success. The Pitfalls of Motivation : While motivation can get you started, it’s often unreliable. Learn why it's essential to avoid the trap of depending solely on motivation to keep moving forward with your goals. Turning Motivation into Discipline : Discover how breaking big goals into smaller, manageable benchmarks can help keep motivation alive and provide milestones to celebrate. Creating a Routine with Discipline : Learn how establishing routines can take the guesswork out of your day, making health goals easier to maintain even when motivation dips. Discipline vs. Perfection : Understand why perfectionism can be a major barrier to your success and how embracing flexibility and resilience is key to sticking with your health journey. Whether you’re just starting out or looking to stay consistent, this episode will help you master both motivation and discipline, using them together to build sustainable habits that serve your long-term health goals. Connect with Coach Diana Instagram, TikTok, Threads @coachdianaleigh Email coachdianaleigh@gmail.com…
In this episode, I’m sharing a deeply personal milestone: one year alcohol-free. I reflect on my journey, the lessons learned, and what this year of sobriety has taught me about myself. I open up about the struggles, the breakthroughs, and the surprising benefits of living alcohol-free. If you’ve ever been curious about what it’s like to live without alcohol or if you’re considering a break from drinking, this episode is for you. I explore the friction I felt in my relationship with alcohol, the financial and mental health lessons I've learned, and how I shifted my mindset to embrace a new way of socializing, spending, and living. Join me as I talk about: My personal history with binge drinking and how it led me to go alcohol-free. The surprising financial benefits of quitting alcohol (and how much money I saved). The impact on my anxiety, mental health, and hangovers. Socializing without alcohol and the joy of finding new ways to connect. Alcohol-free drinks and how they’ve helped me maintain my alcohol-free lifestyle. Plus, I discuss how I'm currently re-evaluating my relationship with alcohol, and why, at this point, I’ve decided to continue my alcohol-free journey moving forward. If you're sober curious, struggling with your own relationship with alcohol, or just want to hear about the benefits of going alcohol-free, this episode is packed with insights from my personal experience. I also share a helpful app for those looking to cut back or go alcohol-free, so don't miss out! Check out the episode for a candid look at my year alcohol-free, the lessons I’ve learned, and how I’ve changed my approach to health, finances, and life overall. Reframe App I am not sponsored or paid by this app to promote them, but rather am sharing based on my personal recommendation. Connect with Coach Diana IG, Threads, TT: @coachdianaleigh Email: coachdianaleigh@gmail.com…
As we kick off the new year, many of us are thinking about our health goals—especially weight loss. But with the rising popularity of drugs like Ozempic and other GLP-1 drugs, the conversation around weight loss has taken a new turn. In this episode, we dive into a nuanced discussion about these medications—what they are, how they work, and their place in the broader conversation about weight loss and health. Ozempic, Manjaro, and Wegovy are all gaining traction for their ability to help manage weight and blood sugar, but should we be using them? Is it a quick fix, or can they offer lasting benefits for those in need? We’ll discuss the pros and cons of using GLP-1 medications, who they’re best suited for, and the broader implications they have on the health industry and social perceptions of weight loss. I also cover the controversy surrounding the use of Ozempic, including ethical concerns about its growing use for weight loss among those who may not meet the medical criteria. As we explore these points, I present two major camps of thought on the drug—those who see it as a shortcut to weight loss and those who feel it’s a tool that can help individuals with specific health needs. But the conversation doesn't stop there—understanding how to balance weight loss with long-term health, and taking radical responsibility for your health, is essential. I also share some critical considerations for those using or considering GLP-1 drugs, including potential nutritional deficiencies and gut health concerns. Finally, I provide insight into how lifestyle changes, not just medication, are necessary for long-term success in weight management. If you’re curious about the role GLP-1 drugs could play in your health journey, or if you’ve been struggling with your weight loss efforts and need guidance, I’m here to help. This episode serves as a resource for making a more informed decision about your health. CONNECT WITH COACH DIANA Instagram, Threads, TikTok: @coachdianaleigh Email: coachdianaleigh@gmail.com…
With the new year just around the corner, many of us are already setting weight loss goals. But while weight loss is a common resolution, the majority of people who embark on diet plans will find that they struggle to maintain the progress they make. In this episode, we explore two of the most important factors behind this high failure rate: mindset and maintenance strategy. If you’ve ever found yourself constantly dieting without long-term success, this episode is for you. We kick things off by addressing mindset. Wanting to lose weight is not inherently bad, but when weight loss becomes your only goal, it can set you up for failure. The key is shifting your focus from short-term weight loss to building a healthier lifestyle. This episode dives into how this shift in mindset can make a huge difference in your health journey, helping you focus on long-lasting habits rather than chasing quick results. The second critical point is your maintenance strategy. While many people understand that creating a calorie deficit is essential for weight loss, they often overlook how to maintain that weight loss. After you’ve reached your goal weight, your diet strategy needs to shift. We discuss metabolic adaptation and the importance of reverse dieting - a crucial step that many diets leave out. Reverse dieting helps your metabolism adjust to higher calorie intake, ensuring you can maintain your weight loss without feeling deprived or fatigued. To wrap up, we talk about how you can break free from the endless cycle of dieting, maintain your weight loss, and live a healthier lifestyle long-term. If you’re tired of the dieting cycle and want a sustainable approach to your health, reach out to me on Instagram @coachdianaleigh or visit the link below to apply for coaching. Let’s work together to create a personalized health plan that works for you - one that you can maintain for life. Don’t wait to start your journey to lasting change! About Coaching: www.coachdianaleigh.com/1-1-coaching Apply for Coaching: https://rebrand.ly/applycoachd…
In this episode, we tackle a common habit that often does more harm than good: fasting before a big meal in an attempt to save calories. With the holiday season approaching, many of us find ourselves falling into the trap of skipping meals to indulge guilt-free later. While this idea may seem logical on the surface, it’s essential to understand why this approach can lead to unintended consequences. We explore the psychology behind this habit and how it reflects a broader pattern of all-or-nothing thinking, where strict rules around eating can create a cycle of bingeing and restriction. You’ll learn how to recognize this mindset and the impact it has on your relationship with food. We also discuss practical strategies for setting yourself up for success during the holidays. From starting your day with balanced meals to focusing on mindful indulgence, these actionable tips will help you navigate holiday gatherings without feeling deprived. You'll discover the importance of creating a flexible mindset, allowing yourself to enjoy your favorite foods without guilt, and how to break the “last supper” mentality that often accompanies indulgent meals. By the end of this episode, you’ll have a deeper understanding of how to approach holiday meals with confidence and ease. Plus, we’ll revisit the importance of self-affirmation and how to shift your language around food for a healthier mindset. Resources Mentioned: Thrive Through the Holidays guide for actionable tips on nutrition, fitness, and stress management during the festive season. To Download: https://coachdianaleigh.myflodesk.com/thrive-through-the-holidays If you found value in today’s episode, I’d love to hear from you! Connect with me on Instagram @coachdianaleigh and share your thoughts or strategies for navigating the holiday season. Don’t forget to grab your free copy of the Thrive Through the Holidays guide to help you thrive this season!…
The holiday season is just around the corner, and with it comes a unique set of challenges when it comes to maintaining our health goals. In this episode, we discuss the common mindset pitfalls that can sabotage our progress during the festivities. As we move from Halloween to Thanksgiving and through the New Year, it's easy to feel overwhelmed by food choices, gatherings, and holiday stress. I’ll share actionable tips on how to shift your mindset from an all-or-nothing approach to a more balanced perspective that empowers you to enjoy the holidays without guilt. We’ll explore what true progress looks like during this season - whether it’s maintaining your current status, enhancing your confidence, or learning resilience amidst temptations. You’ll learn to identify and adjust your expectations so that you can navigate the holidays with intention and ease. I’ll discuss the dangers of the all-or-nothing thinking that often stems from diet culture and the restrictive rules that can lead to frustration and feelings of failure. I’ll also provide you with practical strategies for making small, manageable changes that help you enjoy your favorite holiday foods while still prioritizing your health. By focusing on how to make each situation just a little bit better, you can find your own path to balance this holiday season. Join me as we redefine progress and equip you to tackle the holidays head-on! Get the free Thrive Through the Holidays Guide https://coachdianaleigh.myflodesk.com/thrive-through-the-holidays Connect with Coach Diana Leigh Threads, Instagram, TikTok @coachdianaleigh Email coachdianaleigh@gmail.com…
In this eye-opening episode, we dive into the intriguing connections between restrictive diets and cult-like behaviors, exploring how certain dietary philosophies can adopt extremist tendencies. Many popular diets present themselves as the ultimate solution for health, often utilizing radical narratives that label other forms of eating as incorrect or harmful. We discuss the psychological principles at play, including confirmation bias, groupthink, and identity manipulation, and how these factors can reinforce extreme beliefs within dietary communities. These diets often create echo chambers where followers feel validated in their choices, leading to a shared sense of identity that can overshadow objective nutritional understanding. Join me as I explore how charismatic leaders in the diet culture have popularized these extreme approaches, influencing the way people perceive health and nutrition. We'll also examine the risks associated with adopting dogmatic dietary beliefs, including potential impacts on mental and physical health. By the end of this episode, you'll gain a deeper understanding of the psychological mechanisms that drive the cult-like nature of some diets, and how awareness of these dynamics can empower you to make more informed choices about your own nutrition. If you found this episode insightful, connect with me on Instagram @coachdianaleigh and share your thoughts! I’d love to hear your experiences with diet culture and how we can navigate these complex ideas together. If you’re interested in approaching your health journey with a balanced approach that incorporates a wide variety of foods and you’re looking to do not just the physical work of eating well and working out but also the inner work like fixing your relationship with and mindset around food, apply for 1:1 coaching today. By using your health data, goals, and lifestyle, together we can create a wellness routine that can help you achieve your goals and maintain them for life. The link to apply is in the show notes. APPLY NOW: https://rebrand.ly/applycoachd Catch you in the next episode!…
In this episode, we dive into the empowering process of auditing your own nutrition. It’s one thing for me to evaluate your eating habits, but what if I taught you how to do it yourself? Understanding your current nutrition is essential for making the changes needed to achieve your health goals. We’ll explore why conducting a personal nutrition audit is important, particularly in a world full of conflicting nutritional advice from social media and the internet. By taking the time to assess your eating patterns, you can identify both strengths and areas for improvement without the pressure of calorie counting or macro tracking. You’ll learn how to keep a food journal for a minimum of three days—ideally a full week—to gain a clearer picture of your typical eating habits. I’ll emphasize the importance of being objective and non-judgmental during this process, encouraging you to write down everything you consume, including those little snacks and bites that often go unnoticed. We’ll then focus on three key areas to observe during your audit: Behaviors and Mindsets Around Food: Discover how your hunger levels and fullness cues influence your eating habits. I’ll guide you to reflect on your emotional relationship with food, which can reveal deeper insights into your nutrition. Macronutrient Balance: Learn about the significance of balancing protein, carbohydrates, and fats in your meals. I’ll share tips for identifying your macronutrient sources and explain how to incorporate each macro into your daily meals for optimal health. Whole vs. Processed Foods: We’ll discuss the differences between unprocessed, minimally processed, and highly processed foods. I’ll encourage you to evaluate your diet and consider conscious swaps that prioritize nutrient-dense options. By the end of this episode, you’ll be equipped to conduct your own nutrition audit and identify actionable steps for improvement. Resources Mentioned: Google Sheets template for your food journal Eat More Thrive More Guide for suggestions on balancing macronutrients and making food swaps. Book your free 1:1 nutrition audit If you found this episode insightful, connect with me on Instagram @coachdianaleigh and share your thoughts! I’d love to hear how your nutrition audit goes and any questions you have about your journey. Catch you in the next episode!…
In this episode, we dive into the complexities of cortisol dysfunction and sift through the misinformation propagated by social media and MLMs. Cortisol is a vital hormone that helps manage stress, regulate metabolism, and maintain overall health. However, when cortisol levels become imbalanced, it can lead to various health issues. We start by explaining the normal cortisol curve, which rises in the morning to wake you up and gradually decreases throughout the day, aligning with melatonin levels to promote restful sleep. This natural rhythm is crucial for maintaining health. The episode explores the stages of cortisol dysfunction. Initially, high cortisol and DHEA levels are seen in response to acute stress. Chronic stress, however, leads to sustained high cortisol with decreasing DHEA, impairing the body’s ability to manage stress. In advanced cases, both cortisol and DHEA levels can drop, sometimes referred to as adrenal fatigue. We address common symptoms of cortisol dysfunction, such as difficulty waking up, brain fog, and fatigue. Accurate diagnosis requires lab tests, not just symptom observation. Resources Mentioned: 4-Point Salivary Cortisol Test from Life Extension or through lab partners like DHA. DUTCH Test for comprehensive adrenal status (typically an out-of-pocket expense). Magnesium Glycinate, Thorne Multivitamins, Legion Athletics Sleep Supplement for sleep support. Call To Action: If you found this episode insightful, connect with me on Instagram @coachdianaleigh and share your thoughts! Whether you have questions or want to dive deeper into managing cortisol dysfunction, I’d love to hear from you. Catch you in the next episode!…
In this episode, we dive into a topic that's increasingly relevant: the role of alcohol-free beverages in reducing or eliminating alcohol consumption. With growing options and awareness around these alternatives, many people wonder if they’re truly worth the investment or if they just add unnecessary calories to their diet. I explore the mindset around alcohol-free drinks and address common misconceptions that they aren't worth the money or the calories. You'll learn about the benefits these beverages can offer, how they might support your journey to healthier habits, and why they might be a valuable addition to your strategy. Tune in to discover whether alcohol-free options can play a significant role in your wellness plan and how to make the most of them. Sources: JAMA Network - Alcohol and Child Development NC Solutions - Sober Curious Nation Alcohol Survey Distill Ventures - The Rise of Non-Alcoholic Drinks Healthline - Alcohol and Anxiety YouTube - The Impact of Alcohol on Health Sleep Foundation - Alcohol and Sleep Alcohol and Fat Metabolism For more serious substance abuse concerns, check out SAMHSA for professional help. CONNECT WITH COACH DIANA Instagram, Threads, TikTok @coachdianaleigh Apply for 1:1 coaching: https://rebrand.ly/applycoachd…
What You’ll Learn in This Episode: Navigating the Menu : Learn how to plan ahead and make mindful choices when eating out. Discover tips for balancing indulgence with health goals and how to approach different dining scenarios. Prepping for Success : Find out why planning your meal and staying nourished before dining out can help you avoid overindulgence and maintain control. Portion Control : Get practical advice on how to manage portions, from handling restaurant servings to dealing with the “finish your plate” mentality. Making Smart Choices : Hear strategies for making small improvements in your meal choices, such as opting for grilled instead of fried and adding veggies to balance your plate. Handling Social Situations : Learn how to advocate for yourself in shared dining experiences and handle predetermined menus at social events without compromising your health. Mindset Shifts : Discover how shifting your mindset from “all-or-nothing” to “how can I make this just a little better” can help you enjoy dining out while staying aligned with your health goals. Tune In To Discover: How to plan and prepare for dining out to stay on track with your goals. Strategies for portion control and making smarter food choices. Tips for handling social dining situations and overcoming the “cheat meal” mindset. Links & Resources Mentioned: Coach Diana Leigh’s 1:1 Coaching Program Free Guide: Meal Planning and Prepping Connect with Coach Diana Instagram, Threads, TikTok @coachdianaleigh…
In this episode of The Anti-Macro Podcast , Coach Diana sits down with Kimberly Thornton, a former client whose gut health transformed through 1:1 coaching. Together, they explore the intricacies of gut health beyond dietary choices, focusing on empowerment through knowledge and self-awareness. Key Topics Covered: Personal Journey with Gut Health: Kim shares her personal journey with gut health challenges and initial struggles prior to 1:1 coaching. They discuss the transition from feeling defeated by symptoms to empowerment through understanding triggers. The Role of Data in Empowerment: Kimberly emphasizes the power of tracking data to identify non-food triggers like sleep quality and stress. Understanding these triggers allowed for proactive management and improved well-being. Navigating Elimination Diets: The discussion shifts to the practicalities of elimination diets like low FODMAP. Kim shares insights on maintaining consistency and making informed dietary choices based on personal triggers. Overcoming Challenges: They address common challenges such as fear of permanent dietary restrictions. Kim highlights the importance of making informed decisions about food choices based on how her body responds. The Importance of Timing and Support: Kim reflects on her journey's timing and the role of supportive guidance from Coach Diana. They discuss how a pragmatic approach to dietary changes can lead to sustainable improvements in gut health. Empowerment and Advocacy: The episode concludes with a focus on self-advocacy and finding the right support system. Kim shares insights gained from her experience and encourages listeners to take proactive steps towards their health goals. Who Should Listen: Individuals navigating gut health challenges and seeking practical insights. Those interested in the intersection of diet, health, and well-being. Anyone looking to feel empowered and informed about managing their health through dietary choices. Tune in to gain valuable insights and empowerment for your own health journey! CONNECT WITH COACH DIANA Instagram, Threads, and TikTok @coachdianaleigh Email coachdianaleigh@gmail.com 1:1 COACHING Learn more: https://coachdianaleigh.com/1-1-coaching Apply today: https://rebrand.ly/applycoachd…
In this episode, we delve into stress management strategies tailored for Type A personalities, emphasizing both physiological and psychological aspects of stress. While physical health factors like nutrition, exercise, and sleep are crucial, today's focus is on the psychological impact of stress. Understanding Stress: Type A individuals often associate stress with productivity, viewing it as a badge of honor. However, chronic stress can significantly impact health, influencing cardiovascular health, gut health, hormone levels, eating behaviors, and overall well-being. Immediate Stress Relief Techniques: To counteract acute stress responses, it's essential to activate the parasympathetic nervous system (PNS). Techniques like the physiological sigh and box breathing can lower cortisol levels, reduce anxiety, and enhance emotional balance in stressful moments. Andrew Huberman's demonstration of the physiological sigh: https://www.youtube.com/watch?v=rBdhqBGqiMc&ab_channel=AndrewHuberman Long-Term Stress Management: Effective stress management goes beyond traditional coping mechanisms like exercise and food. While beneficial, relying solely on these can perpetuate stress. Instead, incorporating activities that activate the PNS, such as gentle movement like walking, journaling, meditation, and engaging in enjoyable activities, helps maintain overall balance. Setting Boundaries and Mindset Shifts: Type A personalities often struggle with overcommitment and a constant drive for productivity, leading to chronic stress. Learning to set boundaries, say no, and shift from a stress-inducing mindset to a more positive outlook are crucial steps in managing stress effectively. Connect with Coach Diana Leigh 1:1 coaching: https://www.coachdianaleigh.com/1-1-coaching Instagram, Threads, and TikTok: @coachdianaleigh Email: coachdianaleigh@gmail.com…
In this episode, Elise and Diana dive into the complexities of perimenopause, discussing the importance of nutrition, fitness, and hormonal health during this stage of life. Understanding Perimenopause: Elise explains that perimenopause is the transitional phase leading to menopause, marked by hormonal fluctuations and changes in the menstrual cycle. Nutritional Strategies for Perimenopause: Elise emphasizes the significance of nourishing the body during perimenopause, debunking myths around "clean" eating and emphasizing the need for responsible food choices. They discuss the role of tracking food intake to understand cravings and support overall well-being. The Importance of Strength Training and Cardiovascular Exercise: Elise and Diana discuss the overuse of cardio, highlighting the importance of strength training for muscle building, bone health, and longevity. They address common fears around "bulking up" and emphasize the benefits of consistent strength training for women of all ages. The conversation also explores the role of cardio and HIIT in women's fitness routines during perimenopause. Supporting Hormonal Health: Elise stresses the importance of lifestyle factors such as stress management, adequate sleep, nutrition, and avoiding alcohol and smoking in supporting hormonal health during perimenopause. They discuss the individualized nature of hormonal fluctuations and the need for a holistic approach to well-being. Conclusion: Elise and Diana wrap up the discussion by emphasizing the importance of education, self-awareness, and personalized strategies in navigating perimenopause with confidence and vitality. CONNECT WITH ELISE TZURKOV Instagram and Facebook: @ functionallyfitwithelise Get Elise's Meno Belly Blaster: https://functionallyfitwithelise.ck.page/menobelly-blaster CONNECT WITH COACH DIANA LEIGH Instagram, Threads, and TikTok @coachdianaleigh Email coachdianaleigh@gmail.com…
In this episode, Diana dives into how your weekends can significantly impact your health journey and the results you achieve. While weekdays often follow a structured and regimented routine, weekends tend to be more relaxed and spontaneous, leading to different eating and activity patterns. Diana explores how these weekend habits might be sabotaging your progress and offers practical tips to help you enjoy your weekends without compromising your health goals. Expect to learn about the stark contrast between weekday and weekend routines and how this can lead to extreme calorie swings that negate your weekday efforts. Diana discusses the common pitfalls of weekend nutrition, such as the tendency to binge after a restrictive week, the frequency of eating out, and the consumption of higher-calorie foods. Diana shares strategies to create more consistency in your nutrition. These include planning and prepping meals for the weekend, starting your days with a protein-rich breakfast, and being mindful of your macronutrient balance even when dining out. Practical tips like making small, healthier swaps when eating out and practicing mindful eating will help you avoid overeating and maintain your progress. Additionally, Diana guides you through reflecting on your weekend behaviors to identify and address the areas that might be holding you back. By tracking your weekend eating habits and making incremental changes, you can improve your consistency and achieve better health results. Coaching Opportunity: Ready to get serious about your nutrition, fitness, habits, and behaviors? Check out Diana's 1:1 coaching for personalized guidance and accountability to help you achieve your healthiest, happiest, and most energetic self. www.coachdianaleigh.com/1-1-coaching Connect with Diana: Instagram, Threads, TikTok: @coachdianaleigh Meal Prep Monday Newsletter: https://coachdianaleigh.myflodesk.com/mealprepmonday…
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