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 coachdianaleigh@gmail.com 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 quantity
• How the glymphatic system “cleans” your brain at night
• Why needing caffeine to feel normal is a red flag
• The hidden link between nocturia (nighttime bathroom trips) and sleep disorders
• How women’s sleep struggles — from perimenopause to pregnancy — are often dismissed or misdiagnosed
• Why 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.com
• Books 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 Audit
Want 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 Coaching
Ready to master your nutrition, digestion, and hormones? Apply for coaching here:

https://bit.ly/applycoachd
Coaching 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