Episodi
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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 theyâre 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
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What Youâll 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 âfinish your plateâ 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 âall-or-nothingâ to âhow can I make this just a little betterâ 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 âcheat mealâ mindset.
Links & Resources Mentioned:
Coach Diana Leighâs 1:1 Coaching Program
Free Guide: Meal Planning and Prepping
Connect with Coach Diana
Instagram, Threads, TikTok @coachdianaleigh
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Episodi mancanti?
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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 [email protected]
1:1 COACHING
Learn more: https://coachdianaleigh.com/1-1-coaching
Apply today: https://rebrand.ly/applycoachd
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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: [email protected]
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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 [email protected]
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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 -
In this episode of The Anti-Macro Podcast, I delve into the complex world of Multi-Level Marketing (MLMs) with my guest Jill, a dedicated researcher and podcaster whose show, "Opportunity Cost," uncovers the inner workings of MLMs through interviews and in-depth research.We start by defining MLMs and exploring why they are often considered schemes, providing background information for those of you who may be unfamiliar with the topic. We discuss the allure of MLMs as a side hustle and how to identify when someone is being recruited by one, including alternative terms used by MLMs and bait-and-switch tactics.
Furthermore, we address the importance of understanding MLMs and why consumers should care about their predatory nature. From capitalizing on clients' weaknesses to the lack of product standards, MLMs present significant concerns for consumers.
In the health and fitness space, MLMs are prevalent, and we highlight some examples and the products or services they offer. We specifically focus on health MLMs and question the trustworthiness and efficacy of their supplements, discussing issues such as proprietary blends and legal cases.
Moreover, we touch on the qualifications of MLM distributors, emphasizing the risks of receiving health advice from unqualified sources. We also shed light on the questionable tactics used by MLMs and their distributors, including bogus claims and the manipulation of transformation photos.
Follow and Connect With Jill
Instagram and TikTok @oppcostpod
Podcast: Opportunity Cost
Connect with Coach Diana Leigh
Instagram, Threads, and TikTok @coachdianaleigh
Email: [email protected]
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We tackle the buzzword of the moment: gut health.
With conflicting advice flooding social media platforms, it's crucial to distinguish between fact and fad. Join Coach Diana Leigh as she unpacks the truth about gut health and offers actionable insights to kickstart your journey towards optimal gut function.
Coach Diana begins by exploring common symptoms of gut dysfunction, shedding light on subtle signs that may indicate underlying issues. From bloating to irregular bowel movements, she provides clarity on what constitutes normal versus dysfunctional gut health.
Moving beyond symptom recognition, Coach Diana delves into foundational strategies for improving gut health. She emphasizes the importance of mindful eating, food quality, hydration, movement, sleep, and stress management in nurturing a healthy gut microbiome.
But what if the basics aren't enough? Coach Diana discusses more intensive interventions for complex gut health cases, including elimination diets and supplementation protocols. With personalized guidance and evidence-based recommendations, she empowers listeners to take control of their gut health journey.
In a candid reflection, Coach Diana shares her personal evolution from advocating for food freedom to embracing functional nutrition principles.
For support with your gut health or other health goals:
Learn more about 1:1 coaching: https://www.coachdianaleigh.com/1-1-coaching
Apply for 1:1 coaching: https://rebrand.ly/applycoachd
Connect with Coach Diana
Instagram and TikTok @coachdianaleigh
Email [email protected]
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In this episode, I sat down with Mikayla, a specialist in pregnancy and postpartum fitness, to debunk common misconceptions surrounding health and fitness during and after pregnancy.
Mikayla shares her journey and expertise, discussing how she became passionate about supporting women through their pregnancy and postpartum journeys. We dive into myth-busting, addressing common beliefs such as the safety of lifting weights during pregnancy, the importance of modifying movement patterns, and the role of breath work in pelvic floor health.
We also explore the misconception that peeing or incontinence is normal postpartum, as well as the myth that women should immediately return to intense exercise after being cleared by their doctor at six weeks. Mikayla sheds light on the truth about postpartum fitness, including the misconception that sit-ups are the solution to postpartum belly concerns, and the importance of addressing diastasis recti.
Finally, we discuss the unrealistic expectations perpetuated by social media surrounding motherhood and postpartum bodies, and Mikayla offers insights on how to navigate these pressures.
Connect With Mikayla
Instagram: @wellnesswmik
Website: https://www.mikaylapockfitness.com/
Mikayla trains out of MVMNT in San Diego, CA
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Do you find yourself constantly craving something sweet, especially in the afternoon or after a meal? Are you constantly battling sugar cravings? Feeling like your love for sweets is hindering your nutrition journey? If so, you're not alone.
In this episode, I delve deep into the world of sugar cravings and explore practical strategies for overcoming them.
I begin by addressing common misconceptions around sugar addiction and the pitfalls of extreme dietary restrictions. Instead, I focus on understanding the underlying causes of sugar cravings and how to address them effectively.
Throughout the discussion, I explore various factors that can contribute to sugar cravings, such as blood sugar imbalance, inadequate nutrient intake, and hormonal fluctuations. By adopting a balanced approach to nutrition, incorporating a mix of protein, carbohydrates, and fats, we can help stabilize blood sugar levels and reduce cravings.
Additionally, I examine the role of sleep, stress, and hormonal fluctuations in triggering sugar cravings, highlighting the importance of holistic self-care practices for managing cravings effectively.
Finally, I challenge the notion of restriction and encourage you to develop a healthier relationship with food, allowing yourself to enjoy sweet treats in moderation without guilt or shame.
Whether you struggle with afternoon cravings or find yourself reaching for sweets after meals, this episode offers practical insights and actionable tips for mastering your sugar cravings and achieving greater balance in your nutrition journey.
Connect With Coach Diana
Instagram, Threads, and TikTok @coachdianaleigh
Email [email protected]
Apply for 1:1 Coaching: https://rebrand.ly/applycoachd
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Episode Overview:In this episode, we delve into the world of Polycystic Ovary Syndrome (PCOS) with Meg Keysor, a dedicated fitness and health coach specializing in PCOS management. From diagnosis to lifestyle strategies, Meg shares invaluable insights for women navigating this complex condition.
Key Points Covered:
Types of PCOS: Meg explains the various types of PCOS and how each may require a tailored approach for management. Advocating for Proper Diagnosis: Learn how to advocate for yourself in healthcare settings to ensure accurate diagnosis and effective treatment. Mindset Matters: Discover the importance of adopting a positive mindset when dealing with PCOS and its challenges. Setting Boundaries: Meg discusses the significance of setting boundaries with oneself and others to maintain healthy lifestyle habits. Holistic Approach: Explore the holistic approach to managing PCOS, including fitness, nutrition, and lifestyle adjustments.Episode Highlights:
Insightful discussion on the nuances of PCOS and the importance of personalized strategies for management. Practical tips for women seeking proper diagnosis and advocating for their healthcare needs. Empowering advice on cultivating a positive mindset and setting boundaries for self-care. Actionable steps for integrating fitness, nutrition, and lifestyle changes to effectively manage PCOS.Guest Bio:Meg Keysor is a passionate PCOS fitness and health coach dedicated to helping women thrive despite the challenges of PCOS. With her expertise and compassionate approach, Meg empowers women to take control of their health and live vibrant lives.
Instagram: @megmadewell_
Facebook: Megan Keysor CPT
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Recently, ANOTHER Netflix documentary came out touting the benefits of a plant-based diet. But is a plant-based diet truly superior to an omnivore diet? Should you be cutting out animal meats and other products to pursue a healthier life? In this episode, I aim to separate fact from entertainment and fear mongering, explore the environmental impact of food production as well as the socioeconomic factors of dietary preferences, and provide you adequate guidance on determining whether or not a plant-based diet style is the right diet style for you and how to approach it properly. Letâs dive in.
Sources used within this podcast episode:
Deforestation caused by illegal avocado farming: https://repository.law.miami.edu/cgi/viewcontent.cgi?article=2553&context=umialr
Low Income and Low Food-Store Access Census: https://www.ers.usda.gov/webdocs/publications/104158/eib-236.pdf?v=3020.2
What Patrik Baboumian eats in a day: https://barbend.com/vegan-strongman-patrik-baboumian-diet/
Fact vs Fiction: Fact-Checking The Game Changers Documentary: https://ethoshealth.com.au/the-gamechangers-misleading-or-reliable/
Environmental Impacts of Food Production: https://www.mapleridge.ca/1776/Food-Production
The study featured in You Are What You Eat: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2812392?resultClick=3
Connect With Coach Diana Leigh
Instagram, Threads, TikTok @coachdianaleigh
Email [email protected]
1:1 Coaching application: rebrand.ly/applycoachd
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As a coach who has worked primarily with women, I find that most of my clients are caretakers for others and often as a result struggle to care for themselves.
Todayâs guest reached out about discussing exactly this phenomenon and what an eye opening discussion it was.
Susan Salenger is the author and researcher behind SIDELINED: How Women Can Navigate A Broken Healthcare System. Sidelined examines the many ways in which some women manage and sometimes mismanage their healthcare.
In her book, Susan explores the cultural and medical history that has conditioned women not to act in their own best interest. She offers insights into the gender biases of the medical community, explores why women are misdiagnosed more often than men and why they are routinely omitted from clinical trials.
In this podcast episode, Susan provides insight into how women manage their own health care and the hurdles we face in both the medical and wellness community. She also provides some helpful tips and perspectives that will change how you approach your health in appointments and life itself. Letâs dive in.
CONNECT WITH SUSAN
TikTok: https://www.tiktok.com/@grandma.gains
Purchase her book: SIDELINED: How Women Can Navigate A Broken Healthcare Systemâ
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Today Iâm bringing on a colleague and friend, Drew Schempp. Drew and I have both been in the CrossFit space for some time, but we didnât cross paths until more recently when we started coaching at a strength and conditioning gym here in California called Performance360.
As two people who have both had experience with fitness for much of our lives and have also had extensive careers within the fitness realm, we have a lot of insights on training through the ages. In this episode we talk about the mistakes we made when we were young, how our approach to fitness has changed as we moved into our 30s, and lessons weâve learned from the people weâve trained who are 60 and over.
There are definitely quite a few nuggets within this episode that will be so valuable to you if youâre looking to take a train for life approach to your health and fitness and I hope you enjoy. Letâs dive in.
Connect with Coach Diana
Instagram, Threads, TikTok @coachdianaleigh
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Casey is a certified holistic nutritionist and life coach who lives in Northern California. She runs her practice, Your Case for Wellness, where she offers private and group coaching services. After nearly a decade of struggle with eating disorders and body image issues, she was able to find true health as well as peace with food and her body.
Caseyâs focus centers on empowering women eager to break free from the yo-yo cycle and finally reconcile their relationship with food and their bodies. Her mission is to guide women in embracing a holistic approach that not only promotes sustainable aesthetic goals but, more importantly, nurtures overall health and well-being. In this episode, Casey joined me to discuss managing blood sugar balance and how you can do so with a diet-free approach. If you guys like my approach to health and wellness, youâll like Caseyâs because we just vibed throughout our discussion. So letâs dive in.
https://ycfwnutritionbundle.myflodesk.com/Connect With Coach Diana Leigh
Instagram, Threads, TikTok: @coachdianaleigh
Email: [email protected]
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At the end of last year I did some reflecting on what exactly made my most successful clients succeed in their coaching process. I realized there were 3 key features that my most successful clients embodied.
In this episode, I break down how these 3 features helped my clients succeed and how you can learn from these clients to create your own success in your health journey, whether you are working with a coach, participating in a group program, or going at it alone.
Connect with Coach Diana
Instagram, Threads, TikTok @coachdianaleigh
Email [email protected]
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This is going to be the last episode of 2023 because Iâm gearing up to travel to the east coast to see my family and take some time off while I do that.
This time of year in the fitness industry is always pretty predictable. Once we get into the school year business generally takes a dip but that dip really picks up the closer we get to the holidays. Then all the gyms and coaches and etcetera are gearing up for a big rise in interest once the New Year hits because âNew Year New Meâ resolutions are in full swing. I felt this would be a really good time to reflect on the idea of out with the old and in with the new in my own way. Iâm going to start with a list of 5 things I want to see lose steam in the new year in the health and fitness space, and then Iâll follow up with 5 things Iâd love to see us all lean into a little bit more. And maybe, just maybe, this episode will provide you some inspiration for those new yearâs resolutions and shape how you want to tackle your health journey in 2024. Letâs dive into it, shall we?
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I got a question in my DMs the other week from someone asking me for tips on how to become more of a morning person and I felt like this would make a great podcast episode. I consider myself to be a morning person and Iâve always been that way. My current routine has me waking up at 5:15am and going to the gym at 6am, and I genuinely prefer it.
I donât think that Iâm a superior being because I am a morning person which does seem to be a message thatâs spread. We are all living the same 24 hours in a day, so if you operate better in the evening hours then by all means stick to that. Early birds are not superior to night owls, it all comes down to a matter of preference.
But the reason Iâm making this podcast episode is because sometimes being a morning person is a necessity more than anything. You may acknowledge that youâre less consistent with working out in the afternoons or evenings because your life tends to throw frequent curveballs or you find youâre tired and unmotivated at the end of the day. I know afternoons and evenings are especially hard for those of you with kids and the morning hours are truly the only times you have to yourself. So if youâre in this camp or you want to be a morning person for your own reasons, hereâs how you go about doing so.
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Gabe Erno is a certified personal trainer and owner of âFitness Unlockedâ, operating out of San Diego, California. He specializes in empowering busy entrepreneurs and high performers to achieve their health and fitness goals amidst their hectic schedules and busy lives. However, his clientele ranges from young teens trying to put on muscle to the elderly population trying to stay active as they age.
Ultimately Gabe has a deep passion for empowering others to live happier and healthier lives through health and Fitness. He prides himself on doing this in the most sustainable and science based way, while forming genuine relationships in the process.
I brought Gabe on to talk about how his personal experience with fitness has taught him far more than how to squat or deadlift or put on muscle. Rather, Gabe is very passionate about how fitness has transformed his life outside the gym and he brings stories and learnings to share with you on todayâs episode. I really enjoyed chatting with Gabe and towards the end we have a blast shooting the shit on all things fitness and he provides some amazing advice to those looking to get started or have already been involved in their fitness journey. Letâs dive in.
CONNECT WITH COACH DIANA
Instagram, Threads, TikTok @coachdianaleigh
Email [email protected]
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I talk a lot about stress and how stress can impact your overall health and thereâs a good reason why. I speak from experience when I talk about stress and its impacts.
I have spent majority of my life normalizing stress, so I never felt there was anything wrong with living a high stress life. I also didn't realize that my excessive exercise, constant calorie deficit, and caffeine consumption among other bad behaviors were stressors that my body was responding to. Some of the symptoms that manifested for me as a result were:
Constant and chronic fatigue Reliance on caffeine Anxiety Eczema Food cravings Loss of libidoTo say it lightly, I felt like sh*t.
Through my passion in health and fitness, I began learning and applying my new knowledge in my own life slowly and steadily over the course of almost a decade. In hindsight now, there were a lot of actions I took that had a direct impact on the symptoms I didn't even recognize as symptoms and my healing journey had been underway for some time.
Now, I'm seeing an improvement in my symptoms and hope to continue this journey for myself until I feel like my best self. In this episode, I take you through the environment that brewed my symptoms, the actions I took over the course of years to heal (knowingly and unknowingly), and how my health has transformed as a result.
Chances are, you can relate to my story and take many of these actions I took and apply them to your own health journey to find relief.
Connect With Coach Diana Leigh:
Instagram, TikTok, Threads: @coachdianaleigh
Email: [email protected]
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