In this episode of the Two-Minute Wellness podcast, we’re taking a closer look at high-intensity exercise and whether it’s truly the right fit for your body and lifestyle.

I share my personal journey from doing intense workouts most days to embracing yoga and walking as my preferred activities.

If you’ve been pushing yourself and your body with HIIT workouts or long runs, this episode offers a fresh perspective on how to listen to your body. We’ll discuss key questions to consider, such as whether you genuinely enjoy your workouts and how your stress levels might impact your fitness routine.

Join me as we explore the benefits of lowering the intensity of your workouts and discovering movement that aligns with your values and well-being!

In this episode of the Two-Minute Wellness podcast, we’re diving into the powerful connection between body image and personal values.

Join me as I share my journey of releasing judgment around my fluctuating weight and how it has allowed me to live more authentically. Discover practical questions to ask yourself when you feel tempted to critique your body and learn how a few extra pounds might be a reflection of a life well-lived.

This episode offers a fresh perspective on body image that encourages self-compassion and reinforces the importance of living in alignment with your values. Tune in for a reminder that your worth is not defined by your weight!

In this episode, I’m opening up about something most of us can relate to: those moments when our weight changes, and self-judgment kicks in. I’ll share my personal story of working through weight fluctuations, how I’ve learned to see them as a natural part of life, and the steps I’m taking to view my body with kindness and curiosity instead of criticism.

Together, we’ll explore how weight changes don’t define us and how they can even be a symbol of the joyful, fulfilling parts of our lives. We’ll talk about how you can begin to view body weight changes in a new, positive light that supports your mental and emotional wellbeing. This gentle shift in perspective can make a big difference for anyone who’s feeling stuck in self-judgment and wants to cultivate more compassion.

Today, we’re diving into a topic that might just change how you think about food: calories!

We’ve been trained to believe that the number of calories is the most important thing when choosing what to eat. But that’s not really the case!

In this episode, I’m breaking down why calories don’t matter nearly as much as we’ve been told. We’ll talk about how the quality of your food is far more important than the numbers on a label, why calorie counts are often inaccurate, and how your body processes different foods in unique ways. Plus, I’ll share why your metabolism—and how many calories you burn—changes every day.

If you’re ready to stop stressing over numbers and start eating more mindfully, this one’s for you!

In this episode, I’m diving into why restrictive diets and quick-fix weight loss methods like keto, intermittent fasting, or even "innocent" tracking plans like Weight Watchers aren’t the answer for sustainable weight loss. Trust me, I understand the temptation to jump into something that promises fast results. I’ve been there too! But it’s important to remember that the way you lose weight is the way you’ll have to maintain it—and that’s where most diets fall short.

Diets that require counting, restricting, or limiting hours of eating often don’t teach us to trust our bodies. Instead, they teach us to rely on external rules and trackers. If you're thinking about trying a new diet, ask yourself if it's something you want to maintain for the rest of your life. For most of us, the answer is no. Lasting weight loss comes from learning to listen to your body, enjoying foods that nourish you, and moving in ways that feel good—not from endless tracking or burning calories just to "earn" a treat.

There is another way to lose weight other than tracking or dieting, and it’s so much more enjoyable! You can reach and maintain your goals without being consumed by thoughts of food, calories, or body weight. And I want that for you so badly. If you're feeling overwhelmed and unsure where to start, I’m here to help. Let’s chat and find a more balanced and enjoyable path for you. You can reach out to me on Instagram at @lianicolenutrition or visit my website at lianicole.com. I’m here for you, and I’d love to support you on your journey!

In this episode, I’m doing something a little different—I’m guiding you through a super short, two-minute seated meditation. If you find it challenging to stay focused during meditation, just like I do, this might be a great starting point for you. I’ve always struggled to keep my mind from wandering when meditating, so a few years ago, I started recording my own guided meditations. This simple practice helps me stay present and centered, and I want to share it with you today.

This quick meditation is designed to calm your breath, quiet your mind, and bring you back to the present moment. You only need a minute or two to reset, let go of worries, and feel a sense of peace. If you’re ready, find a comfortable seat, close your eyes, and let’s drop in together. If not, save this episode to come back to when you can be fully present.

I hope this short meditation encourages you to try creating your own. It’s easier than you think! Just open your phone’s voice memo app and record a few minutes of simple guided meditation or visualization to help yourself return to a place of calm and clarity whenever you need it. Remember, meditation doesn’t have to be long or complicated—sometimes, all it takes is a few mindful breaths. Enjoy, and take this sense of peace with you throughout your day!

In this episode, I'm sharing a simple yet effective strategy for building new habits: habit stacking. This is a game-changer if you're struggling to add something new to your daily routine—whether it’s taking your vitamins, practicing mindfulness, or anything else. The idea is to take a habit you already do automatically, like making your morning coffee, and stack a new habit right on top of it. For example, if I want to remember to take my vitamins every day, I keep them next to my coffee machine, making it almost impossible to forget!

Give habit stacking a try with whatever new habits you're hoping to build! By pairing them with existing routines, you'll find it’s much simpler to make those positive changes stick. I hope you find this episode helpful and that it inspires you to start habit stacking your way to a healthier, happier routine. See you next week!

In this episode I’m sharing why I’m all about choosing the real, full-fat ice cream over the low-fat, low-sugar versions. For a long time, I stuck to the “diet” ice creams, fearing I’d binge if I allowed myself the real deal. But when I finally tried full-fat ice cream, something surprising happened—I didn’t feel the urge to binge. It was a completely different experience!

This shift is backed by science. I’ll discuss the fascinating “Mind Over Milkshake” study, which found that people who believed they were drinking an indulgent milkshake felt more satisfied and less hungry than those who thought they were having a low-calorie shake—even though both groups drank the same shake. Our mindset can truly influence our body's hunger cues!

So, if you’re stuck choosing “healthier” versions of your favorite treats out of fear or guilt, I’m encouraging you to try the real thing. Savor it, let go of the guilt, and see how it changes your relationship with food. It might just help you feel more relaxed, satisfied, and in control.

Join me in this episode to learn how embracing the real deal can lead to a more balanced and joyful approach to eating. Enjoy, and let me know how it goes!