The Anti-Macro Podcast Podcast Series

6 NOV

Ep. 71 - Fasting Before Feasting: Why Skipping Meals Can Backfire

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!

17 min

23 OCT

Episode 70 - Navigating Holiday Mindset: Ditching the All-or-Nothing Mentality

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

12 min

9 OCT

Ep. 69 - Beyond the Plate: Psychological Parallels Between Cults and Restrictive Diets

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!

31 min

2 OCT

Episode 68 - Take Control: How to Audit Your Own Nutrition

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!

15 min

11 SEPT

Episode 67 - Decoding Dysfunction: Understanding Cortisol and Stress Management

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!

14 min

7 AUG

Ep. 66 - Beyond the Hype: Are Alcohol-Free Drinks a Smart Move for Cutting Back?

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

25 min

24 JUL

Ep. 65 - The Dining Dilemma: How to Eat Out and Still Crush Your Health Goals

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

17 min

10 JUL

Ep. 64 - Overcoming IBS: From Symptoms to Solutions (ft. client Kim Thornton)

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

53 min

The Anti-Macro Podcast

Ep. 71 - Fasting Before Feasting: Why Skipping Meals Can Backfire

Episode 70 - Navigating Holiday Mindset: Ditching the All-or-Nothing Mentality

Ep. 69 - Beyond the Plate: Psychological Parallels Between Cults and Restrictive Diets

Episode 68 - Take Control: How to Audit Your Own Nutrition

Episode 67 - Decoding Dysfunction: Understanding Cortisol and Stress Management

Ep. 66 - Beyond the Hype: Are Alcohol-Free Drinks a Smart Move for Cutting Back?

Ep. 65 - The Dining Dilemma: How to Eat Out and Still Crush Your Health Goals

Ep. 64 - Overcoming IBS: From Symptoms to Solutions (ft. client Kim Thornton)

About

Information

The Anti-Macro Podcast

Episodes

Ep. 71 - Fasting Before Feasting: Why Skipping Meals Can Backfire

Episode 70 - Navigating Holiday Mindset: Ditching the All-or-Nothing Mentality

Ep. 69 - Beyond the Plate: Psychological Parallels Between Cults and Restrictive Diets

Episode 68 - Take Control: How to Audit Your Own Nutrition

Episode 67 - Decoding Dysfunction: Understanding Cortisol and Stress Management

Ep. 66 - Beyond the Hype: Are Alcohol-Free Drinks a Smart Move for Cutting Back?

Ep. 65 - The Dining Dilemma: How to Eat Out and Still Crush Your Health Goals

Ep. 64 - Overcoming IBS: From Symptoms to Solutions (ft. client Kim Thornton)

About

Information