The Two-Minute Wellness Podcast

In this episode of the Two-Minute Wellness podcast, I tease some upcoming shifts and exciting changes coming your way. While the Two-Minute Wellness podcast may transition into something new, I know you're going to love what's on the horizon. Be sure to follow @lianicolenutrition on Instagram for updates on what's coming next :) **** This episode is brought to you by the  Eat Freely Journal  - the...

In today's episode, I'm sharing my best tips to help you eat healthy, even when life gets crazy. I know it's hard to keep up with meal prep, cooking, and grocery shopping when your schedule is packed, so I've got some easy solutions to make healthy eating more realistic and less stressful. I'll walk you through simple strategies to keep your healthy eating goals on track—without all the stress ( n...

Busy week? No problem! In this episode, I'm sharing my go-to solution for healthy meals when you're short on time and fresh ingredients. These "no excuses meals" are simple, balanced dishes you can throw together in 10 minutes or less with just pantry and freezer staples (perfect for when you haven't had time to grocery shop!). I'll walk you through two of my favorite meals: a protein-packed pasta...

Meal planning doesn't have to feel rigid or overwhelming. In this episode, we're talking about how to create a flexible meal plan that works with your lifestyle and supports mindful eating. Learn how to use meal planning as a tool to reduce stress, simplify grocery shopping, and avoid decision fatigue—without feeling guilty if life doesn't go as planned. You'll walk away with practical tips to mak...

Struggling with energy crashes or feeling hungry an hour after eating? In this episode, I'm breaking down how to create a balanced plate that gives you energy, supports hormone health, boosts your mood, and keeps you satisfied throughout the day. You'll learn how to combine carbs, protein, and healthy fats for a complete meal, plus practical tweaks—like what to add to your oatmeal or salad—to bala...

In today's episode, we're talking about how to create lasting healthy habits without constantly relying on willpower. If you've ever struggled to stick to your wellness goals, this episode is for you. The key to long-term success isn't about forcing yourself to stay motivated—it's about making healthy choices feel automatic and easy . I'm sharing simple tips to design your environment and routines...

Want to make your wellness goals stick? In this episode, we explore how understanding your personality type can be the key to success! We break down Gretchen Rubin's Four Tendencies framework—Upholder, Questioner, Obliger, and Rebel—and show you how to tailor your wellness goals to your unique motivation style. Whether you're struggling to stay on track with weight loss or healthy habits, this epi...

In this episode of the Two-Minute Wellness podcast, we dive into why traditional SMART goals may not always be the best approach for wellness and weight loss. Instead, I'm introducing you to a more flexible and enjoyable way to set goals: FUN goals! SMART goals are often rigid and outcome-focused, which can lead to feelings of failure and frustration, especially in your wellness journey. FUN goals...

Do you struggle with frequent cravings that seem impossible to control? You're not alone! In this episode, we're diving into four simple tips to help you take control of cravings in a way that's balanced and guilt-free. Discover why labeling foods as "good" or "bad" can make cravings worse, how balancing your blood sugar and improving sleep can reduce cravings, and what your cravings might actuall...

In today's episode, we explore simple strategies to help manage emotional eating, and specifically stress eating. We discuss simple ways to shift away from using food as a coping mechanism, focusing on calming activities and practices that can help reset your mind and body. From relaxation techniques to creative outlets, we cover a variety of strategies to help break the cycle of emotional eating...

In this episode, we're exploring emotional eating—why we turn to food for comfort and how to break the cycle. Emotional eating often happens in response to stress, boredom, anxiety, or other emotions. While this provides temporary relief, it doesn't address the underlying emotions and can lead to feelings of frustration and guilt. I'll share practical strategies to help you: Identify whether you'r...

The holiday season can feel overwhelming, especially when it comes to food. In this episode, I'm sharing some simple strategies to help you enjoy the festivities without the stress or guilt around eating. Together, we'll explore how to shift your mindset, set yourself up for success, and make decisions that leave you feeling good, not guilty. I'll also offer strategies for dealing with pressure fr...

In today's episode, we're exploring a refreshing approach to healthy eating that I like to call "crowding out." Instead of restricting certain foods, this method focuses on what you can add to your meals to feel more satisfied and reduce cravings naturally. I'll share how focusing on satisfying, nutritious foods can actually help you eat less of the foods you're looking to cut back on, all without...

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 fr...

In this episode of the Two-Minute Wellness podcast, we're exploring the powerful link between body image and personal values. I'll share how I let go of judgment around my fluctuating weight and how that shift has helped me live more authentically. You'll learn practical questions to ask yourself when you feel the urge to criticize your body, and how a few extra pounds might actually reflect a lif...

  In this episode, I'm talking about something we've all experienced: those moments when our weight fluctuates, and self-judgment creeps in. I'll share my own journey with weight changes and how I've learned to see them as a normal part of life, rather than something to criticize or feel bad about. We'll explore how weight changes don't define us and how they can actually reflect the joyful, fulfi...

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...

  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. While the promise of fast results can be tempting, the way you lose weight is the way you'll need to maintain it—and that's where most diets fall short. Diets that focus on c...

In this episode, I'm doing something a little different—I'm guiding you through a super short, two-minute seated meditation to calm your breath, quiet your mind, and bring you back to the present moment. If you find it challenging to stay focused during meditation, just like I do, you'll definitely want to tune in. Along with the short guided meditation, I share some simple tips that have been gam...

In this episode, I'm sharing how habit stacking can help you build healthy routines without feeling overwhelmed. By pairing a new habit with something you already do, you'll find it much easier to stay consistent. I'll walk you through how to create your own habit stacks and give you real-life examples to get started. Tune in to learn how to simplify your wellness journey with habit stacking! P.S....

In this episode, I'm sharing why I believe it's worth choosing real, full-fat ice cream over the "diet" alternatives. For a long time, ice cream was one of my go-to binge foods and I stuck to the low-fat, low-sugar options. But when I finally gave myself permission to enjoy the full-fat version, something surprising happened—I didn't feel the urge to binge. It was a completely different experience...

In this final episode of our four-part series on food freedom, we're diving into the key to lasting change: consistency. Building on the awareness and beliefs we've covered in previous episodes, we'll explore how to stay consistent and create a healthier relationship with food. We'll talk about the power of self-identification—like calling yourself a runner before you've run a mile—and how adoptin...

In this third episode of our four-part series on breaking free from food tracking, we focus on the power of beliefs and how they shape your relationship with food. Our beliefs—whether conscious or unconscious—can have a significant impact on how we view eating, our bodies, and ourselves. In this episode, we explore how limiting beliefs around food and weight can keep us stuck in cycles of restrict...

In the second episode of our four-part series on breaking free from food tracking, we dive into the foundational role awareness plays in achieving food freedom. By practicing mindfulness, we can notice how we feel before, during, and after eating, helping us move away from food rules and restrictions. This awareness allows us to make more compassionate, intentional choices about what we eat, witho...

  If food tracking feels like a never-ending cycle of numbers, guilt, and frustration, you're not alone. In the first episode of this 4-part series, we'll explore what it really takes to step away from calorie counting and obsessive tracking—and why this might be the most freeing thing you can do for your health. I'll share my personal journey of transitioning away from apps like MyFitnessPal and...