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 to support your goals, and strategies you can start using today to make your new healthy lifestyle become second nature. Whether it's prepping meals, organizing your space, or setting up your day for success, these small changes can have a big impact.

Tune in to learn how you can create sustainable habits that don’t feel like a constant struggle, and create lasting habits that align with your lifestyle.

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

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HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

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 episode will help you set goals that actually work for you.

Tune in to learn how to make your wellness journey more aligned and achievable!

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

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HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

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, on the other hand, are flexible, uplifting, and numberless, making them the perfect fit for lasting change without the pressure.

Listen in to discover how to transform your resolutions into goals that align with your life and make the process as enjoyable as the results. Plus, I'll walk you through how to create your own FUN goals for a healthier, happier year ahead.

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

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HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

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 actually be telling you.

Tune in to explore how to enjoy all foods while keeping cravings in check!

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

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 simple relaxation techniques to creative outlets, we cover a variety of strategies to help break the cycle of emotional eating and build a healthier relationship with food.

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’re truly hungry or seeking emotional comfort
• Find non-food ways to cope with your emotions, like journaling or going for a walk
• Create a self-care routine to reduce stress and prevent emotional eating in the future

By understanding your triggers and taking small steps to meet your emotional needs in healthier ways, you’ll start to create a more positive relationship with food.

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

The holidays can be filled with joy, but they can also bring stress, especially when it comes to food. In this episode, I share simple tips to help you approach holiday meals without feeling overwhelmed or restrictive.

I discuss how holiday meals don’t have to be over-the-top indulgent, and how starting your day with your usual healthy habits can help prevent overeating later. I also share strategies for making mindful choices during your meal so you can enjoy the foods you love without the stress and fear of overeating.

Finally, I encourage shifting the focus away from food by engaging in fun activities and spending quality time with loved ones. Hopefully these tips will help you approach the holiday season in a more relaxed and enjoyable way!

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 the stress of restriction.

If you’re looking for a way to make healthy changes that feel sustainable and enjoyable, give this method a try!

Tune in to learn how adding more nutritious options to your meals can naturally help you create a healthier relationship with food.