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

  
  

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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.

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www.coachdianaleigh.com/1-1-coaching

In today’s episode, we hear from Rachel, a dedicated working mom who struggled with chronic gut issues, restrictive dieting, and the overwhelming demands of life. After years of battling digestive problems and trying various diets, Rachel came to me feeling stuck, frustrated, and fearful of food. Together, we worked through mindful eating, overcoming her gut health struggles, and creating a balanced approach to food and lifestyle that finally gave her the results she needed.

In this conversation, Rachel shares her journey of learning to listen to her body, stop fearing food, and reclaim her health. We also dive into her challenges as a busy working mom and how she navigated the changes without feeling overwhelmed. Rachel’s transformation is a powerful reminder that with the right guidance and mindset shifts, real health and wellness are possible—even amidst a busy schedule.

Key topics covered in this episode:

• Overcoming lifelong gut health struggles
• The dangers of restrictive diets and how they affect long-term health
• How Rachel regained control of her health without the "all or nothing" approach
• Practical tips for busy moms and professionals to prioritize their health
• The power of making small, sustainable changes to improve overall well-being

Rachel’s story is a testament to the fact that it’s never too late to start making positive changes, and with the right support, you can transform not just your health, but your whole lifestyle. Tune in to hear her full journey and the simple but effective strategies that helped her find balance and confidence.

Be sure to listen to the end for Rachel’s advice to anyone on the fence about making a similar transformation in their own life!

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Get in touch with Coach Diana

Instagram, Threads, TikTok @coachdianaleigh

Email coachdianaleigh@gmail.com

In this episode, we dive deep into the question many of you are asking: Should I get my hormones checked if I’m not seeing results?

We explore the truth behind weight loss resistance and how hormones do play a role—but not in the way you might think. While true hormonal imbalances can hinder your progress, many times these imbalances are the result of years of chronic stress, poor nutrition, and restrictive dieting. Your body is simply responding to what it’s been given, making weight loss harder to achieve.

In this episode, I share the story of a client who came to me feeling frustrated—eating in a calorie deficit, working out consistently, yet still not seeing the results she wanted. Together, we uncovered the true cause of her weight loss resistance and what to do about it.

We zoom out to see that hormones don’t exist in isolation—they’re interconnected with your daily habits and lifestyle. Before you blame hormones entirely, let’s explore how stress, sleep, digestion, and micronutrients could be holding you back from achieving lasting weight loss.

Key topics covered in this episode include:

• The connection between chronic stress, poor sleep, and weight loss resistance.
• How micronutrient deficiencies impact your hormones and weight loss journey.
• The role of thyroid, insulin, cortisol, and sex hormones in weight loss.
• Why your hormones aren’t the only thing keeping you stuck—and what you can do about it.

By the end of the episode, you’ll understand why focusing on smarter habits—rather than restricting calories and pushing your body too hard—could be the key to breaking through your plateau.

If you’ve been wondering if your hormones are to blame, this episode will give you the clarity you need to take a more holistic approach to your weight loss journey.

Connect With Coach Diana

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Email coachdianaleigh@gmail.com

1:1 Intensive - For a thorough deep dive into your habits, lifestyle, behavior, nutrition, and labs to help you get unstuck

https://coachdianaleigh.thrivecart.com/intensive/

In this episode, we dive deep into the often-overlooked connection between pelvic floor dysfunction and constipation with Dr. Kirsten Brown, a pelvic floor physical therapist. Dr. Brown brings over a decade of experience in sports orthopedics and pelvic floor care, and she’s here to share valuable insights on how pelvic floor health plays a crucial role in digestive function.

We explore how tight, weak, or uncoordinated pelvic floor muscles can contribute to constipation and what symptoms to look for when considering pelvic floor therapy. From understanding the role of the pelvic floor in bowel function to practical exercises and tips like diaphragmatic breathing and splinting techniques, Dr. Brown helps you uncover solutions to improve your gut motility and overall digestive health.

In this episode, you'll learn:

• What pelvic floor dysfunction is and how it contributes to constipation.
• The impact of lifestyle factors such as posture and hip tightness on pelvic health.
• Effective pelvic floor therapy treatments, including internal and external splinting.
• How combining pelvic floor therapy with lifestyle changes can help improve constipation.
• Tips for getting started with pelvic floor therapy, even if you don’t have any red flags.

Whether you’re dealing with chronic constipation or just curious about improving your digestive health, this episode provides a comprehensive overview of how pelvic floor therapy can make a big difference. Dr. Brown also shares practical advice for seeking out care, addressing pelvic floor concerns, and improving gut health holistically.

Join us for this eye-opening conversation and discover how you can take action to improve your pelvic health and digestion today.

Be sure to check out Dr. Kirsten Brown’s clinic and services at Day by Day Wellness and Physical Therapy, and connect with her on Instagram at @daybydaywithdrk for more tips and resources.

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

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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:

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.

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Email: coachdianaleigh@gmail.com