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 balance your blood sugar, avoid energy crashes, and stay full longer.

Tune in to discover how small changes can make a big difference in how you feel all day long!

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.

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

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