In today’s episode, I’m breaking down how to master your meal prep without the overwhelm. If you’ve ever stared at your fridge, hoping for a magical, nutritious meal to appear, this episode is for you. We dive into a simple, actionable meal prep formula that will make your week easier, healthier, and more organized.

No need for complicated recipes or fancy kitchen gadgets. I’ll show you how to plan balanced meals using a simple approach that includes protein, carbs, veggies, and fats. Plus, I’ll share tips on how to avoid food waste, reduce impulse purchases, and make grocery shopping a breeze.

Here’s what you’ll learn in this episode:

• The easiest way to plan meals and stay on track without recipes (unless that’s your thing!).

• How to use a basic formula to prep proteins, carbs, and vegetables that’ll keep you on track all week.

• Why sticking to your grocery list saves you money and time—and how to make it work for your lifestyle.

• How to build a meal plan that works around your schedule, whether you’re cooking once a week or multiple times.

• Why the bulk cooking method might not be the best for everyone, and a flexible alternative that prevents food fatigue.

I’ll also give you the lowdown on how meal prep sets you up for success—not just in the kitchen, but in your overall health journey. Tune in for practical tips and strategies that will change the way you approach meal prep.

If you’ve been struggling with meal prep or just want a simpler way to make it work for you, this episode is for you!

Resources Mentioned:

• Free Meal Prep Guide - My most popular guide to help you get started with meal planning and prepping.

  https://coachdianaleigh.myflodesk.com/mealprepguide

  
  

  CONNECT WITH COACH DIANA

  Instagram, TikTok, Threads @coachdianaleigh

  Email coachdianaleigh@gmail.com

  
  

In today’s episode, we’re diving into the world of red light therapy with Dr. Carl Rothschild, a pioneer in the field and the founder of Trifecta Light™ Technologies. Dr. Rothschild shares his incredible journey from starting in chiropractic care to discovering the transformative power of red light therapy. While the potential of red light therapy is exciting, there are still many aspects that are being researched. In this episode, we explore both the science and the promises behind this therapy, as Dr. Rothschild discusses how it works, its benefits, and how it's revolutionizing the wellness industry.

We discuss:

• How red light therapy works on a cellular level and its powerful impact on mitochondria.

• The science-backed benefits for skin health, recovery, fat loss, and more.

• What to look for when shopping for quality red light therapy products.

• How red light therapy is changing lives—from professional athletes to those with chronic conditions like Hashimoto’s and Parkinson’s disease.

Whether you're new to red light therapy or have been using it for a while, this episode will provide valuable insights into how to harness its full potential for healing, recovery, and overall wellness.

Guest Info

Dr. Carl Rothschild is the founder and owner of Trifecta Light™ Technologies, a leading innovator in LED Infrared/Red Light therapeutic technology. With over 40 years of experience in the health and wellness industry, Dr. Rothschild has become a recognized expert in the field, helping individuals across the world achieve optimal health with cutting-edge red light therapy.

For more information on red light therapy or to get your hands on Dr. Rothschild’s book, Illuminated Healing, visit ⁠Trifecta Light™⁠ or find the book on Amazon.

Notes from Coach Diana

While Dr. Rothschild’s insights into red light therapy are incredibly valuable, I want to take a moment to clarify a few points that are still being studied in the scientific community:

• Fat Loss Mechanism: Dr. Rothschild shared an exciting concept about red light therapy making fat cell walls more porous, allowing fat to leak out. While there is research suggesting that RLT can support fat loss by stimulating fat cells and enhancing circulation, the exact mechanism—such as whether red light therapy directly makes fat cells "porous"—is not yet fully understood or scientifically established as it is part of ongoing research. Red light therapy has shown promise in enhancing metabolic processes, but it's not a substitute for diet and exercise (as stated within the episode).

• Miracle Claims: Throughout the conversation, Dr. Rothschild used the term "miracle" to describe the effects of RLT. While many users report positive results, it’s important to remember that "miraculous" outcomes should be taken with caution. Red light therapy is a growing field, and while the early results are promising, more research is needed to fully understand the scope of its effects.

• Curing Diseases: Dr. Rothschild highlighted how RLT has helped patients with conditions like ulcerative colitis and Charcot-Marie-Tooth disease. While there are indications that RLT can support healing and symptom management in chronic conditions, it’s important to clarify that RLT should not be viewed as a cure for such conditions. It can be an adjunct therapy, but it’s always best to consult with a healthcare provider for comprehensive treatment.

In this episode, I’m diving into a topic that many people with gut health issues wrestle with—elimination diets. More specifically, the three essential things you need to know before embarking on an elimination diet to improve your gut health.

The most common elimination diet I use with clients is the Low FODMAP diet, which focuses on eliminating specific foods that can trigger gut distress. But before you dive into this process, there are a few key factors to keep in mind.

In this episode, I cover:

• The Importance of Laying the Foundation First: It's critical to ensure your basic gut health habits are in place before you start eliminating foods. This is foundational for long-term success.

• Why Elimination Diets Are Temporary but Take Time: I break down the healing process, how long it should take, and how you can expect to feel throughout the journey.

• Mindset Matters: The right mindset is key to navigating this process and making sure it’s sustainable. I give tips on how to stay committed and stay empowered, even when things get tough.

You’ll walk away with a clear roadmap to approach an elimination diet confidently and avoid some common pitfalls along the way. Ready to start your gut health journey? This episode will help guide the way.

CONNECT WITH COACH DIANA

Instagram, TikTok, Threads @coachdianaleigh

www.coachdianaleigh.com/1-1-coaching