Therapeat by Diane

Therapeat by Diane Transforming Lives Through Holistic Nutrition And Empathy Regain control, confidence & age strong. All about the fit life & longevity.

I'm Diane, founder & Dietitian, coaching busy adults to balance hormones, lose fat sustainably & improve gut health I show you how balance life, travel, work with fitness & health.

06/08/2026

Is he moving enough? Was that a kick? Should I wait him up? 👀🤣
Things nobody warned me about in the third trimester:

The physical changes are one thing.

The constant mental checklist running in your head is another 😂

“Did I drink enough water?”
“Is baby moving enough?”
“Am I active enough?”
“Am I doing too much?”
“Why am I peeing for the 47th time today?”

Pregnancy can feel like you’re trying to make a hundred decisions every day while second-guessing all of them.

You don’t have to figure it all out alone.

As a dietitian and trainer specializing in women’s hormonal health & wellness| pregnancy, postpartum, hormones, PCOS, and sustainable weight management|

I help women navigate these stages with practical guidance, realistic nutrition, movement, and support.

If you’re pregnant, trying to conceive, or preparing for postpartum and want personalized guidance, send me a DM with the word PREGNANCY 🤍

Or comment “ME” if any of these thoughts live rent-free in your brain too 😂👇
—

06/05/2026

For years, the internet has been saying a lot about PMOS (PCOS):
no carbs, no fruit, keto forever.
THE pill for every case.
Glp-1 is the only way.
You’d never lose weight.
Fertility? Big problem!

So I believed few of the above. And you know what? I felt terrible. Fatigued. Depressed. Obsessed with food. And the weight came back the second I tried to eat normally.

What I actually needed was balance: complex carbs + protein + healthy fat, eaten consistently, without obsession or restriction.

What I did differently:

✓ Ate fruit daily (apples, berries, citrus, kiwis, full fiber intact)
✓ Paired carbs with protein (not eating carbs naked)
✓ Focused on whole foods, not macro percentages
✓ Moved my body regularly walking, strength training!

The result:
Lost 15kg & kept it off since (10 years ago!)
No yo-yo 🪀
Regulated my cycles naturally
Got pregnant naturally at 37.

The truth about PCOS:

PCOS is not your fault. And you absolutely can manage it without restrictive dieting or eliminating entire food groups.

What actually works:

•A personalized approach (not one-size-fits-all keto)
•Real food, not processed “PCOS-friendly” products
•Professional guidance (registered dietitian, not Instagram influencers)
•Patience

If you have PCOS:
You’ve probably heard conflicting advice. You’ve probably tried restrictive diets. You’ve probably felt hopeless. That feeling is valid. But it’s not your fault, and it’s not permanent.

You deserve food freedom. You deserve hormonal health. And you deserve to know: fruit is not your enemy.

I’m here to help with personalized coaching on PMOS nutrition and hormone optimization.

DM if you want to chat about your specific situation 💕 no judgment, just real talk.
—

06/01/2026

Do I love my pregnant body? Honest answer: not always.

First two months were easy. I was still lean, still strong, still me. But months 3-4? Progesterone pill 💊 ramped up my hunger. I scaled back training to reduce any risk of bleeding.
I didn’t stop training, I just stopped going too heavy for few weeks.

Suddenly I was gaining more fat & water than ‘the pregnancy look’, and I had a full identity crisis.

So I did what I always do: I took back control.
I was already cleared to train regularly (still safely! & mindfully for pregnancy, obviously!).
And after having an honest talk with my OBGYN, I decided to let go of the excuses and find my spark again.
My passion to eat well, nutritious, & feel good in my body, regardless of what stage of life I’m in.
I always want to be my best.

So, I started to recomp my body while watching the scale go UP (because the baby, you know, exists).

Here’s the thing nobody tells you: you can gain weight, lose fat, keep the bump, AND feel uncomfortable in your body sometimes. All at the same time.

I love my bump. I love my strength. I don’t always love the softness or the changes. And that’s not a failure. That’s just being human.

Your body changes don’t define your worth. But your honesty about them? That matters.

✨ What part of this resonated with you? Comment below 👇


05/30/2026

I’m sitting on the gym floor at 33 weeks, pretending I can feel my toes… then I get a text from my client that they want to skip their workout because they’re tired / short on time / not in the mood…

Not here shame. I skip too. I re arrange my workouts schedule when I have to.
Listening to your body is important.

But I also want to show them that ‘showing up’ doesn’t always look like crushing a PR. Sometimes it’s just... showing up.

As a strength coach AND a pregnant woman, I’ve learned that the hardest workouts aren’t always at the gym. Some days they’re just getting out of bed. And that counts.

If you’re tired today, actually tired, rest.
If you’re making excuses because you’re scared or uncertain, not feeling your 100%… feeling sluggish or lazy… that’s a different conversation. But I’m not here to judge either way.

I’m here because I GET it. All of it.

🤰 What does ‘showing up’ look like for you right now?
And how can I help you push yourself a little bit more?!

DM me and let’s chat 💬

05/29/2026

If you are forcing yourself to stick to intermittent fasting to ‘fix’ your PMOS (PCOS) symptoms… I’m here to tell you to move on.

Do you need IF to lose fat with PMOS?
No! You don’t.
You can still eat at YOUR preferred hours, your preferred frequency and number of meals and still be in a deficit by focusing on macros ratio, quality of food, learning how to make your own high satiety & filling plates 🍽️

IF (intermittent fasting) is a strategy. So you reduce your eating window hours⏰ . Instead of eating ‘all day’ and grazing, now you’re following a rule of 6-8 hrs a day of eating.

This MIGHT reduce your food intake. On paper, this strategy makes sense. Less frequent meals -> less food intake -> less calories -> weight loss -> better insulin sensitivity…

Unless ‼️🚨
During this feeding window ⏰ , you eat like you have take a free pass. So you eat and eat and over eat… then, what’s the point? It’s like a cycle of restrict then overeat ❌

IF can work when:
Naturally you wake up late(r).
You don’t train in the morning then stay without food for hours.
You use the feeding window in a sane way. Real foods. High protein. Enough fiber. Nutritious snack!
You don’t religiously follow specific hours… just push your first meal to a later time. And end your ‘food’ day early -ish in the evening rather than 9-10-11 pm.

So the whole point is limiting the fridge / kitchen hours MIGHT help you eat less. But it depends on your lifestyle, daily schedule, and understanding the strategy behind it!

You don’t need IF to lose fat.
You need to understand what makes you lose fat.
How to feel full and stay consistent.

Dm me if you have any questions. I have a free PCOS guidebook for you as well.

05/28/2026

All carbs are bad for PMOS (PCOS). We’ve all heard that 👀😒 Tried eating no carbs, gained the weight back & MUCH more in few months or max a year👀

It’s easy to want to try ‘anything’ just to help yourself & your situation. I’ve been there.. it’s very understandable🙏

My goal with this page is to help you all with unnecessary steps & actions with the hope to re direct you toward information that’s really useful 💕

So when it comes to carbs & PMOS, you don’t have to cut it all out ❌ unnecessary!
Carbs are not under the same category.
You need your grains 🌾🫘🫛🥣
You need your fruits 🍎 🥝🫐
You need your starchy vegetables 🥔 🌾 🍠
Fiber, vitamins, nutrients… Also, very important ‼️satiety + sustainable eating habits. Not a short term ‘diet’ from which you’ll rebound soon. If not in few months, in a year.. gaining it all back AND MUCH MORE!

DM ‘PMOS’ & let me help you. Coaching spots are limited with the baby coming soon 💕🥹🙏

05/23/2026

A little bump update 🤰
Time is flying 🥺

05/22/2026

Why do I still train? 8 months pregnant. Still with intent. Showing up for every workout & rep.
I do it for:
- my baby’s health.
- my own health through pregnancy: insulin/ gestational diabetes/ excess fat gain / stronger body.
- my mental health
- I want to be a muscle mommy for my boy. Show him how women can be brave and strong. Not fragile and weak.
- Be an example and inspiration for other women to push themselves.
- I want to feel good in my own skin.
- I want to be happy and lifting makes me happy.

Pregnancy isn’t fragility.
A strong pregnant body is always better than a sedentary one. (Unless it’s medically advised of course. So do listen to your dr!)

If you need guidance when it comes to nutrition , training throughout any of your life changes, I’m your girl.
PMOS (pcos) ✔️
Insurin resistance ✔️
Pre pregnancy ✔️ Pregnancy ✔️ postpartum ✔️
Dm me WOMAN and let’s chat 💬

Comment below 👇 What workout you want me to share with you?

05/21/2026

If you’re postpartum and frustrated, this is for you. 💛
Or if you’re like me planning your postpartum mindset, please read 👇

Here is what’s happening hormonally that almost no one explains clearly:

Prolactin, which rises during breastfeeding, suppresses ovulation and reduces your body’s natural fat-mobilization capacity. Research confirms this is a normal, expected biological state — not a failure on your part.

Layer on top of that: chronic sleep deprivation (which keeps cortisol chronically elevated), the muscle mass lost during pregnancy (which lowers your resting metabolic rate), and the pressure to “bounce back” — and the picture becomes very clear.

Your body is not in a state optimized for fat loss right now. And that is biologically appropriate.

Restricting calories aggressively during this period can compromise your milk supply, elevate stress hormones further, and signal to your body that it needs to hold onto every calorie it gets. The opposite of what you want.

What your postpartum body needs: adequate protein to rebuild muscle, enough total calories to support hormonal recovery, and resistance training when you are cleared and ready.

This is the work I’ll be bringing to my practice with real, lived postpartum experience — coming very soon.

💬 Send this to a new mom who is being too hard on herself right now. She needs to read this.

05/20/2026

What’s stopping you to be ‘the best’ version of you, even during (the chaos of) pregnancy 🤰? For me 👇

It was during the 3rd -4th month when I kind of brainwashed myself into to “well I’m pregnant & I deserve it…”
So I ate more fried foods.
More snacks than real food.
Salt? Who’s counting 👀
I walked less.
Went to the gym but trained randomly (which is still better than nothing…)
But this is how my habits fell apart and became my new norm.

How did I feel after though?
Like 💩 I was retaining so much water, my ring was so tight on me, my breathing … and also I wasn’t liking how I was looking tbh.

That’s when I decided to CHANGE.
It’s all about MY MINDSET.
Once I chose power over being powerless, everything changed.
I ate better. Less processed, more home cooked meals.
Limited my daily snacks. More fruits, less packaged foods.
Re introduced daily walks. Slow & short at start. But I built back my momentum 💪

And guess what?! I started feeling better & better 💕

Maybe we, pregnant 🤰 ladies, should empower, inspire, push each other 💪🫶

Now I know & acknowledge the harsh symptoms during pregnancy like nausea, vomiting, lightheadedness, high or low BP, sciatica pain, SI joint pain, lower back pain… the list is long 😅

If I can help you feel better in your own skin, stronger in your body, and take care of yourself during your pregnancy, DM me ‘pregnant’ and I’ll send you some workout samples & recipes to try 💕

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