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!