More Than A Number | Lose Weight, High Protein Diet, Low Carb Diet, Meal Prep, Lose Weight Fast

Welcome back! There's one word we throw around constantly in sustainable weight loss, and I don't think most of us actually know what we mean by it. Consistency. We say it, our doctors say it, every article on the internet says it — "just be consistent" — but what does that actually mean? Here's what I've noticed after years of doing this work: we tend to land in one of two camps. Either we're doing all the right things five or six days a week and then beating ourselves up over Saturday dinner, or we're calling something "consistent" that's really only happened a handful of times. It cracks me up every time — we're using the same word for two completely different things. In this episode we're digging into what consistency actually means, using the ANCHOR Method. Fair warning: we say the word so many times you might never want to hear it again. But by the end, we'll actually know what we mean by it. Spoiler — it's not perfection, and it's not doing something once in a while and calling it a habit either. It's somewhere in between, and that space looks different depending on what we're talking about. We talk about why our eating habits need a different frequency than something like strength training, why one off night doesn't undo an otherwise supportive pattern, and why we're getting rid of the phrase "starting over" for good. We don't start over — we just come back to our anchors. We also cover the flip side: what to do when we feel consistent but aren't seeing results, and how getting curious instead of assuming our bodies are broken gives us something to actually work with. By the end, we'll have a simple, no-judgment way to check where we actually stand with any habit we're working on right now. Let's dig in. ****************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you!  Learn more and enroll here: ⚓ thrive.theanchorednutrition.com Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 [email protected] 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition    

Welcome back! What if the way we eat, the way we feel, and the way we think about our bodies aren't separate issues at all? In this episode, I'm joined by my friend and fellow registered dietitian Jaclyn Klauder, a Certified Eating Disorder Specialist with expertise in behavioral health nutrition. And this conversation gets into so many of the things I believe we've gotten wrong about health and weight loss. Jaclyn and I talk about what it actually means to be healthy beyond a number on the scale, and why our physical, mental and emotional health are far more interconnected than we sometimes realize. We dive into the difference between disordered eating and a diagnosable eating disorder—and why you absolutely cannot determine someone's relationship with food simply by looking at their body. We also explore the fascinating gut-brain connection, what restrictive eating can do to our gut health, and how food can support both our physical and mental well-being. We also talk about hunger and fullness cues, emotional eating, body neutrality, mindful eating, and Jaclyn's “tool belt” approach to coping. One of my favorite reminders from our conversation? You can always go back to the food. Sometimes simply knowing we're allowed to have something takes away some of its power. And yes, we tackle some of the nutrition nonsense circulating on social media, too. Because apparently even bananas and berries have become controversial. 😂 This is such a rich conversation about learning to work with our bodies rather than constantly fighting against them—and I can't wait for you to hear it. Jaclyn Klauder, RDN, LD, CEDS www.berrywellnutrition.com Instagram: @berrywellnutrition Email: [email protected] Hunger & Fullness Resources Jaclyn and I talked about using hunger and fullness scales as a tool to help you become more aware of your body's cues. I've included two different versions so you can see which one resonates with you. Download the Hunger & Fullness Scales here: https://drive.google.com/drive/folders/14yGU9u_iIvWj7LTw1Bx8e2p5Nyn3dbyF?usp=sharing *************************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you!  Learn more and enroll here: ⚓ thrive.theanchorednutrition.com   Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 [email protected] 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition  

Hey Friends - welcome back! When we're trying to lose weight or improve our health, we spend a LOT of time thinking about what we eat. Are we getting enough protein and fiber? Are our portions right? Are we eating the “right” foods? But how we eat matters too. In this episode of More Than a Number, we're digging into the science of mindful eating, eating speed, digestion and sustainable weight loss—and why slowing down may affect much more than you realize. We'll break down what happens in your body before food even reaches your stomach, including the cephalic phase of digestion, why chewing thoroughly and eating slowly matter, and how rushed or distracted eating can affect your ability to notice hunger and fullness cues. We're also talking about aerophagia—or swallowing air—and how eating and drinking behaviors can contribute to gas, belching, bloating and abdominal discomfort. And if you've had bariatric surgery, I especially want you to hear why bite size, chewing, pacing and drinking behaviors continue to matter long after surgery. Plus, we’ll talk about eating speed and fullness cues, why you shouldn’t automatically blame a food every time your stomach feels uncomfortable, and what mindful eating looks like for normal people who do NOT have seven minutes to contemplate a raisin. 😂 And no—eating slowly doesn’t magically “boost your metabolism.” This week, I’m giving you one simple experiment to become more aware of how you fuel your body—without another diet, food rule or overhaul. Because sometimes it’s not just what you eat. It’s HOW you eat. ****************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you!  Learn more and enroll here: ⚓ thrive.theanchorednutrition.com Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 [email protected] 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition   Research & References Eating rate, intake & attention Robinson E, et al. A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. American Journal of Clinical Nutrition. 2014;100(1):123–151. Slower eating was associated with lower energy intake compared with faster eating in the included experimental studies. PubMed: Eating rate, energy intake and hunger Ohkuma T, et al. Association between eating rate and obesity: a systematic review and meta-analysis. International Journal of Obesity. 2015. This is the observational evidence we used when discussing the association between faster eating and higher body weight. PubMed: Eating rate and obesity Robinson E, et al. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition. 2013;97(4):728–742. PubMed: Eating attentively Eating while distracted: a systematic review and meta-analysis of the effect of distraction on concurrent and later energy intake in adults. 2026. This newer review is the basis for our nuanced discussion that distraction doesn't necessarily increase intake at the current meal in every circumstance, but can influence later intake. PubMed: Eating while distracted Cephalic-phase responses Wiedemann SJ, et al. Evidence for cephalic phase insulin release in humans: A systematic review and meta-analysis. Appetite. 2020;155:104792. This meta-analysis found evidence supporting cephalic-phase insulin secretion in humans. PubMed: Cephalic-phase insulin release meta-analysis Pullicin AJ, et al. Cephalic phase insulin release: A review of its mechanistic basis and variability in humans. Physiology & Behavior. 2021;239:113514. Importantly, this review also describes the considerable variability and remaining uncertainty around the response—which is why we don't turn it into a “metabolism hack” in the episode. PubMed: Cephalic-phase response review Aerophagia, belching & bloating Liu K, et al. Diagnostic and Management Review of Gastric and Supragastric Belching, Aerophagia, and Rumination Syndrome. Clinical Gastroenterology and Hepatology. 2026;24(2):285–295. PubMed: Aerophagia and belching review Moshiree B, et al. AGA Clinical Practice Update on Evaluation and Management of Belching, Abdominal Bloating, and Distention: Expert Review. Gastroenterology. 2023;165(3):791–800.e3. PubMed: AGA review of belching, bloating and distention Hemmink GJM, et al. Excessive belching and aerophagia: two different disorders. This paper is also useful for an important distinction: true aerophagia involves excessive swallowing of air that enters the GI tract and can contribute to abdominal bloating/distention; excessive supragastric belching is a different phenomenon. PubMed: Aerophagia and excessive belching Bariatric surgery nutrition & eating behaviors Mechanick JI, et al. Clinical Practice Guidelines for the Perioperative Nutrition, Metabolic, and Nonsurgical Support of Patients Undergoing Bariatric Procedures — 2019 Update. Guidelines cosponsored by AACE/ACE, TOS, ASMBS, OMA and ASA. PubMed: Bariatric clinical practice guidelines Sherf Dagan S, et al. Nutritional Recommendations for Adult Bariatric Surgery Patients: Clinical Practice. Advances in Nutrition. This review specifically includes eating slowly, chewing well, small bites, stopping at comfortable fullness, separating liquids from solids and avoiding carbonated beverages among postoperative recommendations. It also discusses rapid eating and insufficient chewing in relation to postoperative dysphagia. Full-text bariatric nutrition recommendations Obesity Medicine Association. Bariatric nutrition and evaluation of the metabolic surgical patient: Update to the 2022 OMA Clinical Practice Statement. This newer guidance reinforces slow eating, thorough chewing, avoiding carbonation and behavior modification for common postoperative GI symptoms. OMA bariatric nutrition update  

Welcome back! What if the first step to lasting weight loss has nothing to do with protein, meal prep, or exercise? In this episode, we're talking about something that often gets overlooked—but it's the foundation of every lasting change we make: awareness. For so many of us, tracking feels intimidating. It can bring up feelings of guilt, shame, or the fear of being judged. But what if we looked at it differently? What if tracking wasn't about punishment or perfection, but simply about collecting information? I'll share what more than a decade of working in weight management has taught me, why research shows we often underestimate how much we're eating, and how one simple conversation with a patient perfectly illustrated the power of paying attention. We'll also talk about why awareness extends far beyond calories and how tracking things like protein, water, sleep, stress, movement, and even your mood can help you better understand your body. This week's challenge isn't to overhaul your life or chase perfection. It's simply to notice. Because awareness comes before change, and lasting change begins when we're honest about where we are—not where we wish we were. Remember...honesty isn't failure. It's the starting line. If this episode encouraged you, I'd love for you to share it with someone who needs to hear it. ****************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you!  Learn more and enroll here: ⚓ thrive.theanchorednutrition.com Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 [email protected] 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition    

Welcome back! Can 30 days really change your life? A month ago, I challenged myself to post on social media every day for 30 days. I thought it was simply an accountability challenge to help me show up more consistently. What I didn't know was that life was about to throw me one of the hardest personal seasons I've ever experienced. In this episode, I share how those 30 days became so much more than a social media challenge. They became a reminder that we don't need perfect circumstances to move forward—we just need to keep coming back to our anchors. We'll talk about why awareness is the first step toward lasting change, how accountability helped me keep showing up when I wanted to quit, and why nourishing your body, protecting your sleep, moving your body, managing stress, and leaning into your faith matter even more when life gets hard. I also share how this experience became the foundation for my new coaching program, 30 Days to Thrive, and why I believe 30 days isn't about transforming your entire life—it's about planting the seeds that eventually do. If you've been feeling stuck, overwhelmed, or like you've drifted away from the habits that help you feel your best, I hope this episode reminds you of one simple truth: We don't have to start over. We just have to come back to our anchors. If you're ready to stop chasing weight loss and start building a healthier life that supports it, I'd love to walk alongside you. Learn more about 30 Days to Thrive at thrive.theanchorednutrition.com. *************************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you!  Learn more and enroll here: ⚓ thrive.theanchorednutrition.com Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 [email protected] 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition

Welcome back, friend! This week's episode is a little different...and honestly, a lot more personal. For the past several months, I've been working behind the scenes on a new coaching offer. What started as a program has grown into something much bigger—it's become the foundation of how I believe lasting weight loss really happens. In this episode, I share the journey that brought me here. From my own struggles with obesity, to the moment God literally pushed me to jump out of an airplane, to starting my own business and eventually realizing I had become just as distracted by the "next big thing" in business as so many of us become distracted by the next fad diet. It hit me that I was teaching my clients to focus on the fundamentals while I was chasing strategies that weren't aligned with my purpose. That's when everything changed. I'm introducing you to the Anchor Method—the framework that will guide my coaching, my podcast, and everything we build together moving forward. You'll get a first look at the four anchors—Fuel, Rest, Move, and Calm—and why I believe lasting weight loss isn't about perfection. It's about building a healthy life that supports lasting weight loss and learning how to come back to what matters when life inevitably knocks us off course. Because life is going to life. We don't start over. We just come back to our anchors. Thank you for being part of this journey with me. I'm so excited to share what's coming next, including my new coaching program, 30 Days to Thrive. I truly believe the best is yet to come. *************************************************************************** Let’s Connect: Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected] IG: https://instagram.com/sambaronenutrition FB: https://facebook.com/dietitiansambarone   FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow  

Welcome back! In Part 2 of my conversation with Nick, we move beyond the incredible numbers—Nick's 250-pound weight loss and Tina's 110-pound weight loss—and talk about what lasting transformation really looks like. Because as you'll hear in this episode, sustainable weight loss is about so much more than what's on the scale. Nick shares how his relationship with health has completely changed. We talk about why he no longer lets the scale determine his mood, how he and Tina celebrate non-scale victories, and why finding movement they genuinely enjoy has become far more meaningful than forcing themselves through workouts they hate. Their story is a beautiful reminder that building a healthier life isn't about punishment—it's about creating habits you actually want to keep. We also have an honest conversation about the healthcare experience for people living with obesity. Nick opens up about years of feeling judged in medical settings and how one compassionate physician changed everything by treating him with respect, listening to the whole story, and looking beyond the number on the scale. It's a powerful discussion that I believe every healthcare professional—and every patient—needs to hear. Finally, I ask Nick what "healthy" means to him today. His answer honestly stopped me in my tracks. It has very little to do with a high protein diet, low carb diet, or the perfect meal plan, and everything to do with healing the mindset that makes long-term success possible. If you've ever wondered whether lasting change is really possible, I hope this conversation reminds you that there is always hope. Sometimes the biggest transformation isn't losing the weight—it's finally believing that you're worth fighting for. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected] IG: sambaronenutrition FB: Dietitian Sam Barone

Welcome back! Do NOT miss this episode!   What does it really take to lose weight and keep it off? In this very special first part of my conversation with my friend Nick, we go far beyond meal plans, calorie counting, and the latest fad diets. We talk about the emotional side of obesity—the part so many people live with every day but rarely say out loud. Nick has lost more than 250 pounds, and his wife, Tina, has lost over 110 pounds. But this episode isn't just about the numbers. It's about the years of hiding from the world, avoiding vacations, worrying about fitting into chairs, using food to cope with stress, and believing that losing weight would somehow solve everything. If you've ever struggled to lose weight, felt defeated by another meal plan, or wondered why lasting change feels so difficult, I think you'll see yourself in this conversation. We also dive into one of the most important—and often overlooked—pieces of a successful weight loss journey: support. We discuss how a spouse can unintentionally sabotage healthy habits, why compassion matters so much, and how having someone in your corner can make all the difference. Nick's love for Tina is unmistakable, and hearing how they've learned to support one another through the ups and downs of their health journey is incredibly moving. We also have an honest conversation about body image after massive weight loss, the mental work that continues long after the pounds come off, and why true transformation is about so much more than following a high protein diet, low carb diet, or finding the perfect nutrition plan. This is one of those conversations that made me laugh, tear up, and nod my head in agreement all at the same time. And we're just getting started. Be sure to come back next week for Part 2, where Nick shares the turning point that changed everything and the practical mindset shifts that helped him and Tina create lasting success. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected] IG: sambaronenutrition FB: Dietitian Sam Barone  

Hey friends, welcome back! The holiday weekend is over… and if your first thought this morning was, "I need to get back on track," this episode is for you. Today, I'm challenging one of the biggest lies diet culture has ever sold us: that enjoying a holiday means you've somehow failed. If you've ever spent Monday morning promising to skip breakfast, cut carbs, spend extra time at the gym, or "make up" for everything you ate over the weekend, I want to offer you a different perspective. In this episode, we talk about why guilt has no place in a healthy lifestyle, why punishment has never created lasting change, and why one holiday weekend does not erase months of healthy habits. Your body responds to patterns—not isolated moments—and sustainable weight loss is built through consistency, not perfection. I'll also share one of the biggest mindset shifts that helped me maintain more than 200 pounds of weight loss for nearly two decades: the people who successfully keep the weight off aren't the ones who have perfect holidays. They're the ones who have ordinary Mondays. They simply get back to eating balanced meals, drinking water, moving their bodies, and caring for themselves—without guilt or shame. If you've been trying to lose weight, searching for the perfect meal plan, or wondering why you keep feeling stuck in the all-or-nothing cycle, I hope this conversation encourages you to stop viewing healthy habits as punishment and start seeing them as an act of self-respect. This week, don't ask yourself how to make up for the weekend. Ask yourself what your future self will thank you for. Because you don't need to restart. You simply need to resume. 💜 *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]  

Hey Friends, welcome back! In this episode, I'm answering one of the questions I get asked more than almost any other: "Do you take insurance?" But this conversation isn't really about insurance—it's about why so many intelligent, motivated people continue to struggle to lose weight, even when they know exactly what healthy eating looks like. If you've ever downloaded another meal plan, tried to lose weight fast, or felt like you know what to do but just can't seem to stay consistent, this episode is for you. I explain why sustainable weight loss isn't an information problem—it's a behavior change problem. We talk about the research showing that frequent nutrition counseling and accountability produce better long-term outcomes than occasional visits, why learning healthy habits is much like learning any new skill, and why support is often the missing ingredient. I also pull back the curtain on how insurance coverage for nutrition counseling works, why many plans limit access, and why those limitations can make lasting behavior change so much harder. We also dive into the overwhelming world of social media nutrition advice. From influencers selling miracle supplements and unrealistic promises to debates over the high protein diet, low carb diet, and the "perfect" way to eat, I explain why confidence shouldn't be confused with credentials and why individualized, evidence-based nutrition matters so much. Every person has different goals, medical conditions, schedules, and challenges—and your nutrition plan should reflect that. Most importantly, I want you to leave this episode with hope. You don't need another quick fix or another generic meal plan. You need the right support, realistic strategies, and someone willing to walk alongside you as you build habits that last. Because lasting success isn't about perfection—it's about creating a healthier life you can actually sustain. (See below for a full list of resources used for this episode.) *************************************************************************** If you're tired of trying to figure it all out on your own and you're ready for individualized, evidence-based coaching, I'd love to help. Schedule your Winning at Weight Loss Breakthrough Session here: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected] Anchored In Evidence: Academy of Nutrition and Dietetics – Adult Weight Management Evidence-Based Nutrition Practice Guideline https://www.andeal.org/topic.cfm?menu=5303&cat=5645 Academy of Nutrition and Dietetics Position Paper: The Role of the Registered Dietitian Nutritionist in Adult Overweight and Obesity Management https://www.jandonline.org/article/S2212-2672(17)31849-X/fulltext Medicare – Medical Nutrition Therapy (MNT) Benefits https://www.medicare.gov/coverage/medical-nutrition-therapy-services National Weight Control Registry http://www.nwcr.ws Centers for Disease Control and Prevention (CDC) – Healthy Weight, Nutrition, and Physical Activity https://www.cdc.gov/healthy-weight-growth/ Dietary Guidelines for Americans https://www.dietaryguidelines.gov USDA MyPlate https://www.myplate.gov National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – Choosing a Safe and Successful Weight-loss Program https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program  

Hey Friends, welcome back! I took last week off so this week is a bonus double episode! In this special interview episode, I sit down with my friend and colleague, Colleen Sloan, PA-C, RDN, host of the Exam Room Nutrition podcast, to have an honest conversation about weight stigma, nutrition counseling, pediatric weight management, and what patients deserve from their healthcare providers. If you've ever felt anxious about stepping on a scale, dreaded a doctor’s appointment, or felt judged because of your body size, this episode is for you. We dive into how early experiences with weight conversations can shape our relationship with food and our bodies for years to come. Colleen shares her perspective as both a registered dietitian and physician assistant, explaining why focusing solely on weight can often do more harm than good—especially for children and adolescents. Instead, we discuss the importance of addressing behaviors, nutrition habits, movement, and overall health rather than assigning worth to a number on the scale. We also tackle some of today's hottest nutrition topics, including the role of a high protein diet for sustainable weight loss, why fiber deserves more attention, and how to approach protein supplements, bars, shakes, creatine, and other popular wellness trends. If you've ever wondered whether a low carb diet is necessary to lose weight, or how to build a realistic nutrition plan that supports long-term success, you'll find plenty of practical takeaways in this conversation. Finally, we discuss the explosion of peptides and other "miracle" solutions being marketed online. Together, we emphasize the importance of evidence-based care and why slow, steady, sustainable habits will always outperform quick fixes designed to help you lose weight fast. This episode is packed with compassion, science, and real-world advice that will leave you feeling empowered to advocate for yourself and focus on what truly matters: building a healthier life—not just a smaller body. Find Colleen Sloan on IG & Linked In @examroomnutrition  Website: www.examroomnutrition.com  Podcast http://www.youtube.com/@examroomnutrition  *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]    

Hey friends, welcome back! In this episode, I’m diving into one of the most normalized — and honestly most damaging — phrases in diet culture: “I cheated.” I unpack what we really mean when we say we had a “cheat meal” or “cheat day,” and why the language we use around food matters so much more than we realize. Because when we label foods or eating experiences as cheating, we often create guilt, shame, and all-or-nothing thinking that keeps us trapped in the binge-restrict cycle for years. I also share a powerful story written by a woman years after bariatric surgery that completely changed the way I think about the word “cheat.” Her realization that she wasn’t cheating the diet, the surgery, or her healthcare team — but ultimately cheating herself out of peace, health, consistency, and confidence — is something I know so many listeners will deeply relate to. Throughout the episode, I explain the difference between flexible eating and spiraling emotionally around food. Sustainable weight loss is not about perfection, rigid food rules, or never eating fun foods again. Real life includes birthdays, vacations, pizza nights, holidays, date nights, and celebrations. The goal is not to eliminate those experiences — it’s to learn how to enjoy them without guilt, shame, or abandoning ourselves afterward. Most importantly, I challenge listeners to start paying attention to the language they use around food and to stop viewing themselves as “bad” or “failures” for simply being human. Long-term weight loss maintenance is built through consistency, flexibility, self-awareness, and learning to trust yourself — not through punishment or perfection. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]  

Welcome back! In this episode, I’m tackling one of the strangest nutrition fears that has exploded in wellness culture lately: the fear of fruit. I share a real conversation from a recent Winning at Weight Loss Breakthrough Session with a client who told me she constantly craved sweets and carbs, yet intentionally avoided fruit because she believed it contained “too much sugar.” Meanwhile, her diet was packed with highly processed “health” foods like protein bars, protein cookies, keto snacks, and low-carb packaged foods that still left her hungry and unsatisfied. Throughout this episode, I break down the three biggest reasons I believe fruit deserves a place in a healthy, sustainable eating pattern. First, I explain how fruit supports satiety through fiber, water, and volume, helping us feel physically full and emotionally satisfied while often providing far fewer calories than many processed snack foods. I also discuss why most people are drastically under-consuming fiber and how removing fruit out of fear can unintentionally worsen cravings, hunger, and overeating. I also talk about how fruit can actually HELP reduce cravings rather than increase them, especially when paired with protein or healthy fats like Greek yogurt, cottage cheese, nuts, or peanut butter. Instead of white-knuckling our way through restrictive diets, I encourage listeners to embrace balanced, satisfying meals and snacks that support long-term consistency. Most importantly, I remind listeners that fruit is not the reason people struggle with obesity or weight regain. Sustainable weight loss is built through overall habits and dietary patterns — not by fearing bananas or strawberries. I encourage everyone to stop zooming in on single foods and instead focus on balance, fiber, protein, hydration, sleep, stress management, and realistic long-term habits that truly support health and lasting weight loss. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]      

Hey, friends! In this episode, I’m diving into one of the most frustrating — but most important — realities in nutrition: why “it depends” is usually the most honest and evidence-based answer when it comes to food, weight loss, and health. I talk about how social media influencers and wellness “experts” often push rigid, black-and-white nutrition rules because certainty sells, even when that advice can actually create confusion, fear, guilt, and long-term damage to our relationship with food. Throughout the episode, I unpack why nutrition is never one-size-fits-all. Human beings are nuanced. Our medical histories, lifestyles, stress levels, budgets, activity levels, food preferences, and relationships with food are all completely different — which is exactly why blanket statements like “carbs are bad,” “everyone should go low carb,” or “all processed foods are toxic” can be so harmful. I explain how context always matters and why the same strategy that helps one person may actually hurt another. I also talk about the danger of assigning morality to food and how labeling foods as “good,” “bad,” “clean,” or “toxic” often fuels shame, emotional eating, binge-restrict cycles, and all-or-nothing thinking. Instead of obsessing over perfection, I strongly encourage you to focus on flexibility, sustainability, and learning how to make balanced decisions consistently without spiraling emotionally over food. Most importantly, I challenge you to reflect on what nutrition fear-mongering you may have internalized over the years and ask yourself whether those beliefs are actually helping you build a healthier, more sustainable life — or simply keeping you anxious around food. Because true food freedom is not found in rigid rules. It’s found in learning what realistically works for your body, your life, and your long-term goals. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]  

Welcome back! In this episode, I’m tackling one of the biggest lies diet culture ever sold us: that in order to lose weight, we need to survive on tiny portions, constant hunger, and “sad little bird meals.” I’m talking all about volume eating — not binge eating, but learning how to build satisfying, nourishing meals that actually keep you full while still maintaining a healthy calorie deficit for weight loss. I explain why so many people struggle with aggressive diets and restrictive meal plans. When we try to lose weight fast by eating as little as possible, our bodies eventually push back. Hunger increases, cravings intensify, food noise takes over, and before we know it, we’re elbow-deep in peanut butter or making a late-night Taco Bell run wondering what happened. The problem usually isn’t a lack of willpower — it’s an unsustainable strategy. Throughout the episode, I break down my four biggest practical tips for creating satisfying meals in a calorie deficit: Load up on non-starchy vegetables for volume, fiber, and fullness Prioritize lean protein at every meal to support satiety and muscle preservation Stop fearing high-fiber, complex carbohydrates like potatoes, fruit, oatmeal, beans, and popcorn Be mindful of liquid calories that can quietly add up without helping you feel full Most importantly, I talk about why satisfaction matters so much in long-term weight loss. Sustainable weight loss is not about eating the least amount of food possible. It’s about creating a realistic, balanced approach you can actually repeat consistently for life. If your plan feels miserable, eventually the pendulum swings. But when your meals feel satisfying, nourishing, and enjoyable, consistency becomes so much easier. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Hey friends! We are talking about something so many women experience but rarely say out loud: the protein ick. You start out strong on your high protein diet, meal prep is dialed in… and then one day you open the fridge, look at another dry container of chicken and broccoli, and feel your blood boiling. If you’ve ever rage-stared at meal prep and wanted to order takeout instead, this episode is for you. I explain why this happens—and no, it’s not because you’re lazy, broken, or bad at consistency. Often, it’s boredom. We are human beings who crave flavor, texture, variety, and satisfaction. When your plan becomes robotic and joyless, your brain checks out and wants to dive into a plate of French fries.  Not because you have no will power, but because you’re bored! Protein is a non-negotiable in a healthy, balanced diet. It helps preserve muscle during fat loss, supports metabolism, improves satiety, helps stabilize blood sugar, and makes long-term weight maintenance easier. So no, we’re not quitting protein—we’re quitting miserable protein plans. Listen in to learn how to fix the protein ick: Expand your protein options – chicken is not the only answer. Think shrimp, salmon, turkey, eggs, Greek yogurt, cottage cheese, deli turkey, rotisserie chicken, beans, lentils, tofu, and more. Change flavor profiles, not macros – same protein goals, different experience. Mediterranean bowls, taco bowls, teriyaki salmon, turkey meatballs, Italian-inspired meals. Use different meal formats – hot meals, cold meals, snacks, lazy meals, convenience meals. Not every meal needs to be a production. My biggest message? Sustainable fat loss is not built on eating foods you hate. It’s built on repeating meals you enjoy enough to stay consistent with. Healthy eating should feel supportive—not like punishment! *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Welcome back, my friend! Are you ready for some loving truth and tough love?  Guys, when it comes to weight loss - there is no magic. No magic pill, no magic powder, no detox tea, no supplement, no surgery, no injection, and no influencer hack that can replace the foundation of a healthy lifestyle. I open by sharing a real client conversation that highlights what so many people are feeling right now—comparison, impatience, and the belief that faster must mean better. From there, I dive into why “magic” sells so well. When you feel frustrated, discouraged, or desperate, quick fixes sound merciful. But most of the time, they’re just marketing. I break down some of the most common forms of modern weight loss magic: fat burners, detoxes, fad diets, supplements, medications, injections, and bariatric surgery. I explain where nuance matters—because some tools absolutely can help the right person in the right situation—but no tool can do the inner work for you. None of them automatically create habits, consistency, self-trust, emotional regulation, or identity change. I also ask a powerful question: Do you want to lose weight… or do you want to live a long, healthy, vibrant life? Because those are not always the same pursuit. Losing weight fast may focus on urgency and appearances. True health asks deeper questions: How is your energy? Your sleep? Your strength? Your mental health? Your relationship with food? Can you sustain the life you’re building? Consistency with the basics is the closest thing to magic. My hope for this episode is that it frees you from chasing the next promise and reminds you that lasting change is built one decision at a time. You are not one product away from peace—you’re one aligned choice away from a different life. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]    

Hey, friends – welcome back! In this second part of my conversation with Coryn and Crysanne from the Her Healthy Body podcast, we went deep—and I mean deep. This wasn’t just another conversation about macros, meal prep, or how to lose weight. This was about what truly sustains health in the middle of real life: faith, resilience, identity, and purpose. Crysanne shared an incredibly powerful story of walking through heartbreaking personal loss, family upheaval, and trauma all at once. Instead of turning to old coping mechanisms or self-destruction, she leaned into her faith and allowed God to carry her through one of the hardest seasons of her life. It was such a beautiful reminder that our greatest growth often comes through the hardest valleys. Coryn then opened up about how motherhood and faith transformed her relationship with body image. She talked honestly about how easy it is to idolize appearance, followers, validation, and the scale—and how inviting God into her health journey shifted her focus from obsession to purpose. That part really resonated with me because so many women are chasing external approval while neglecting internal peace. We also discussed how self-talk changes when we stop seeing our bodies through the world’s lens and start seeing them as something valuable, worthy, and entrusted to us. That doesn’t mean perfection—it means grace, stewardship, and perspective. And of course, we had to bring it back to some practical nutrition wisdom too. We talked about the importance of protein, why strength training matters, avoiding the “protein ick,” building muscle instead of obsessing over the scale, and focusing on real foods over ultra-processed products. If I could sum up this episode in one sentence, it would be this: lasting weight loss is never just about food—it’s about healing, identity, habits, and who you become along the way. I truly loved this conversation, and I know it will bless you the way it blessed me. Her Healthy Body is on Apple Podcasts and anywhere you listen.  Instagram: @her.healthy.body Website: herhealthybody.co Email: [email protected] Facebook Community: Her Healthy Body *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]      

Welcome back, friends! In this special guest episode, I sat down with Coryn and Crysanne of the Her Healthy Body podcast, and let me tell you—we quite literally could have talked for hours! They’re a mother-daughter coaching duo with a powerful story, a deep faith-centered mission, and such a refreshing perspective on health, healing, and sustainable weight loss. We talked about how so many women enter the health space with good intentions, only to get swept up in extremes. Coryn and Crysanne shared how what began as a healthy bond through movement and fitness eventually turned into chasing smaller bodies, restrictive habits, obsession, and burnout. I know so many of you will relate to that path—starting with “I just want to feel better,” and somehow ending up trapped in food rules, punishing workouts, and never feeling like enough. One of the biggest themes in our conversation was this: education matters, but personalization matters more. We discussed how certifications and nutrition knowledge are valuable, but they don’t automatically teach someone how to understand the individual in front of them. Real coaching requires empathy, nuance, and the ability to meet people where they are—not where an algorithm says they should be. We also had a powerful conversation about support versus sabotage—especially within family relationships. Sometimes the people who love us most unintentionally reinforce harmful beliefs about food, dieting, or body image. Sometimes we even do that to others without realizing it. Even I can admit I’ve been guilty of it…woopsies! Another major takeaway: health is not punishment. We talked about helping women move away from “eat less, exercise more, suffer more” and toward nourishment, strength, peace, and habits that actually last. Adding protein. Adding vegetables. Getting stronger. Sleeping better. Feeling human again. If you’ve ever felt exhausted by dieting, confused by mixed messages, or afraid that sustainable weight loss means giving up, this episode is going to encourage you in a big way. And trust me—this is only Part 1. You DO NOT want to miss Part 2 next week! Her Healthy Body is on Apple Podcasts and anywhere you listen.  Instagram: @her.healthy.body Website: herhealthybody.co Email: [email protected] Facebook Community: Her Healthy Body *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]    

Hey you! If you’ve ever felt like you “love” certain foods but also feel out of control around them… this episode is for you. Today, I’m breaking down the difference between loving food and depending on food, and why that distinction matters so much for your weight loss journey and overall relationship with food. I start by sharing my own experience with the Atkins diet — from eating bacon cheeseburgers without buns to trying to convince myself that Cool Whip with peanuts was a satisfying dessert (spoiler: it wasn’t). That phase of my life taught me a powerful lesson: if the way you’re eating feels like punishment, it’s not going to last. We talk about what it actually looks like to love food — enjoying it without guilt, building meals that support your body, and having flexibility — versus what it looks like to depend on food, like using it as your only coping tool or constantly starting over. One of the biggest takeaways from this episode is this: 👉 Sometimes it’s not the food we love — it’s the way we think it’s going to make us feel. Because if those foods consistently leave you feeling guilty, uncomfortable, or frustrated… that’s not love. That’s dependence. I also walk you through four simple, practical steps to start improving your relationship with food: Stop trying to change everything at once Focus on addition instead of restriction Zoom out and think long-term Build meals you actually enjoy This is your reminder that you don’t have to hate your food to reach your goals. You can love what you eat and feel good in your body. And as always… this is about so much more than a number. 💛 *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Welcome back, friends! If you’ve ever felt like you’re doing everything “right” — meal prepping, staying consistent, showing up for yourself — only to feel like the people around you are making it harder… this episode is for you. I walk you through a very real (and honestly kind of funny, but also frustrating) scenario of navigating food pushers at work — because this is where so many people struggle. It’s not just about food… it’s about people. In this episode, I break down what “sabotage” actually looks like — and why it’s often subtle, repeated, and normalized, which is exactly why it wears you down over time. We dive into the deeper reasons behind these behaviors, including how change can feel threatening to others, the fear of being left behind, and how your growth can unintentionally highlight someone else’s stagnation. And one of the most important takeaways: a lot of this isn’t actually about you. I also explain the difference between intent and impact — how someone can mean well but still make your journey more difficult — and how to respond in a way that protects your progress without damaging your relationships. You’ll walk away with practical strategies for setting boundaries, communicating clearly, and handling those real-life moments with confidence. We also talk about why you don’t need to justify your choices to everyone — and how consistency in your responses is what actually creates change. Most importantly, I want you to understand this: you can give people grace without sacrificing your progress. If you’ve been feeling stuck, frustrated, or unsupported — this episode will help you take your power back. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]  

Hey Friends! If you’ve ever felt like you’re trying to lose weight while the people around you just don’t get it — this episode is for you. In today’s conversation, I’m diving into the role that support actually plays in your weight loss journey… and why so many people feel like they’re not getting the support they need — even from people who genuinely care about them. Because here’s the truth: most people don’t lack support — they lack aligned support. I break down the different types of support that truly make a difference, including your environment, the way people speak to you, and the habits and routines you share with others. We also talk about why things can feel especially challenging with a spouse or partner, and how your changes can impact the dynamic of your relationship more than you might expect. From there, I walk you through exactly how to ask for support in a clear, calm, and effective way — without creating conflict. I also cover how to navigate situations outside of the home, like friends, family, and coworkers, where social pressure around food can make things feel even harder. If you’ve been relying on willpower alone, this episode will help you shift your focus to something much more powerful: creating an environment and support system that actually works with you, not against you. If this resonates, share it with someone who’s part of your support system — and don’t forget to leave a review if you’re enjoying the podcast. 💛 *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Welcome back, friends! In this episode, I’m talking about something that does not get nearly enough attention in the weight loss space: the reality that your environment — and the people around you — matter just as much as your nutrition plan. I open up by sharing some very personal memories from childhood, when sneaking and hiding food became normal for me while growing up in a house where snacks and sweets were always around. Even back then, I knew what I was doing had to stay secret, and looking back now, I can see how much my environment shaped my relationship with food. That’s exactly why I wanted to have this conversation. So many of us are trying to lose weight while living with people who are absolutely not. Maybe it’s a spouse ordering takeout, kids with snacks everywhere, coworkers bringing in treats, or family and friends pressuring us to “just have one.” Most of the time, it’s not intentional sabotage — but that doesn’t mean it doesn’t make the journey harder. In this episode, I break down why having the “perfect plan” isn’t enough if it only works during perfect conditions. We talk about the emotional toll of sharing a kitchen, why restrictive approaches like a strict low-carb diet can make things even harder in family settings, and what real support actually looks like. Most importantly, I share practical strategies for making this sustainable: communicating clearly about what you need, creating simple default meals, building a flexible structure instead of a rigid one, and focusing on what you can control. The biggest takeaway? You do not need a perfect diet. You need a realistic strategy that works in your actual life. Meal prep helps. A high-protein diet helps. But long-term success comes from learning how to navigate your environment without losing yourself in the process. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Hey Friends, welcome back! Have you ever spent hours on Sunday meal prepping—buying groceries, chopping vegetables, cooking protein, portioning everything into containers—only to find yourself ordering pizza by Tuesday? If that sounds familiar, you are not alone. In this episode, I’m talking about something that almost no one addresses when it comes to weight loss: the implementation gap. Most people don’t struggle because they lack information. If you’re listening to this podcast, you probably already know the basics. You know a high protein diet helps with satiety. You know meal prep can make healthy eating easier. You know resistance training matters, and that moving your body consistently supports your health. The problem usually isn’t knowledge. The problem is consistency when real life happens. Life doesn’t occur during perfect weeks. It happens during busy weeks, stressful weeks, emotional weeks, and completely unpredictable weeks. And if your strategy only works when everything goes perfectly, it’s not really a strategy—it’s a temporary plan. In this episode, I break down the common reasons people get stuck in the “starting over” cycle. Perfectionism plays a big role. The moment something goes slightly off plan, we assume the entire week is ruined. Weekend routines can also derail progress, especially when we move from strict weekday habits into guilt and shame by Monday morning. Add in overly restrictive plans designed to lose weight as fast as possible, and burnout becomes almost inevitable. The real shift comes from identity. Instead of operating from the mindset of “I’m on a diet,” successful long-term maintainers think, “I’m someone who maintains.” That means learning to reset instead of restart. One slip doesn’t require waiting until Monday to begin again. The next meal is the opportunity to realign. Sustainable weight loss isn’t built on perfect weeks. It’s built on thousands of imperfect days where you simply keep going. And sometimes the most powerful habit you can build is the ability to reset quickly and keep moving forward. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]    

Hey friend, welcome back! If you’ve ever felt like you can lose weight—but you can’t keep it off—you’re not alone. It’s one of the most common frustrations I hear from women, and in today’s episode I want to unpack what’s actually happening in your body when you try to lose weight, especially when you try to lose weight fast. Most people assume weight regain is a discipline problem. We tell ourselves stories like “I just don’t have enough willpower,” or “I always gain it back.” But the truth is that science tells a very different story. When you lose weight, your body doesn’t see that as a victory—it sees it as a potential threat. Throughout human history, food scarcity was a real danger, so our bodies evolved powerful biological systems designed to protect us from starvation. When body weight drops, those systems kick in. One of the biggest changes is something called metabolic adaptation. As you lose weight, your body becomes more energy efficient and burns fewer calories than expected. This means the calorie deficit that helped you lose weight in the beginning may stop working later on. At the same time, your hunger hormones shift. Leptin (your fullness hormone) decreases, while ghrelin (your hunger hormone) increases. Research published in The Lancet shows that these hormonal changes can persist for a year or more after weight loss, meaning your body may still be pushing you to regain weight long after the diet ends. This creates what researchers call an energy gap: your body needs fewer calories, but your appetite is stronger. The good news is that long-term weight maintenance is possible. Research from the National Weight Control Registry shows that people who successfully maintain weight loss rely on consistent habits—regular physical activity, resistance training, prioritizing a high-protein diet, structured meals, and ongoing self-monitoring. The goal isn’t to lose weight as quickly as possible. The goal is to lose weight in a way that your body can maintain long-term. And when you understand the biology behind weight loss, something powerful happens: the shame disappears, and strategy can finally take its place. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Hey friends, welcome back! For years in my weight loss journey, I could “get back on track” and see the scale move within a week or two. But once I hit my 40s? Whew. It started to feel like it takes a literal move of God to see my clothes fit differently — and I know I’m not the only one. In today’s episode, I’m breaking down why it’s harder to lose weight after 40 — and why the answer is not restriction, restriction, restriction. Perimenopause isn’t just hot flashes and mood swings… it’s a hormonal, metabolic, and body composition shift that can make it feel like your body changed the rules overnight. We talk through the biggest players: declining and fluctuating estrogen (hello, more abdominal weight storage), natural loss of lean muscle mass (which lowers resting metabolic rate), sleep disruption (increasing hunger hormones like ghrelin and decreasing satiety hormones like leptin), and increased cortisol sensitivity from chronic midlife stress. And then I lovingly call out what most of us do next: panic. We try to lose weight fast, slash carbs, drop to 1200 calories, or pile on cardio — and that often backfires by increasing stress, sacrificing muscle, and fueling the “start over Monday” cycle. Instead, I walk you through what actually works in midlife: consistent resistance training, a high protein diet (strategically spread throughout the day), more daily walking/steps, sleep as a non-negotiable, and a moderate calorie deficit that preserves muscle. And if you’re thinking, “Okay… but how do I apply this to me?” — that’s exactly why I created my Winning at Weight Loss Breakthrough Session. In one hour, we audit your nutrition, protein, movement, sleep, and stress, and build a plan that fits the body you’re living in right now. Because you’re not broken. Your strategy just needs to evolve. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]  

Welcome back! If I told you that the most important reason to exercise — specifically resistance training — has nothing to do with trying to lose weight… would you believe me? So many of us were taught that exercise exists for one reason only: to burn calories so we can lose weight fast. We pair it with a strict low carb diet, a rigid high protein diet, perfectly planned meal prep, and hope the scale finally cooperates. But in this episode, I challenge that mindset. The real flex of resistance training isn’t fat loss — it’s your brain. Research shows strength training significantly reduces symptoms of depression and anxiety, independent of weight loss. That means even if the scale doesn’t budge, your mental health improves. Your stress tolerance improves. Your sleep improves. Your resilience improves. And maybe most importantly — your self-trust improves. When you say you’re going to train twice this week and you follow through, you build self-efficacy. For women who have struggled for years trying to lose weight, rebuilding trust with ourselves is often the real breakthrough. We also unpack common fears: • “I don’t want to get bulky.” • “Cardio is better if I want to lose weight.” I explain why preserving lean muscle mass is critical — especially during a calorie deficit — and why resistance training supports long-term metabolic health and weight maintenance far more effectively than endless cardio alone. Then I make it simple: Start with 1–2 days per week. 15–20 minutes. Bodyweight movements at home. No perfection. No punishment. No earning your food. You are not training to shrink your body. You are training to strengthen your mind. The smaller jeans? That’s just the bonus. And that shift right there — that’s how we build something sustainable. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Hey friends, welcome back! In today’s episode, I’m wrapping up our three-part series on expectations and weight loss by talking about something that doesn’t get nearly enough attention: the expectations we carry about what life will be like once we lose the weight. This one is personal. It’s vulnerable. And honestly, it’s one of the most important conversations I’ve ever shared. So many of us live with the belief that once I lose the weight, I’ll finally be happy, confident, loved, and at peace. We imagine that life will feel easier, that our problems will fade, that body image issues will disappear, and that food won’t have power over us anymore. But the truth is, weight loss doesn’t magically fix our relationship with ourselves—or with life. In this episode, I walk through the most common “once I lose the weight” expectations and why they so often set us up for disappointment, burnout, and even regain. We talk about body image, confidence, how people treat us differently, the emotional loss of food as a coping tool, and the shock of realizing that maintenance requires ongoing intention. I also share some of my own story—what it was like to go from living in a larger body to a smaller one, feeling invisible and then suddenly very seen, and the painful realization that weight loss doesn’t protect us from rejection, heartbreak, or loneliness. The biggest takeaway I want you to hear is this: Weight loss doesn’t disappoint us because it doesn’t work—it disappoints us because we weren’t prepared for what comes after. When we let go of unrealistic expectations and replace them with truth, compassion, and flexibility, we give ourselves the chance to truly enjoy the journey—not just chase an outcome. This episode is about preparation, peace, and learning how to nourish your life well.  You deserve to live the healthy life of your dreams! *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Hey friend! In today’s episode, I’m continuing Part 2 of our three-part series on expectations — and how they quietly sabotage not just weight loss, but long-term weight maintenance. I’ll be honest with you right out of the gate: while weight loss isn’t easy, losing weight is not the hardest part. Keeping it off is. And that truth can feel uncomfortable — especially if we’ve spent years believing that once the weight is gone, life will finally feel effortless. I share my own story of losing nearly 200 pounds after gastric bypass surgery almost 19 years ago, and the rude awakening I had when I realized how easy it still was to regain weight. That realization is what led me back to school to become a dietitian and specialize in obesity and weight management. I learned the hard way that there is no “done” — only ongoing care, adaptability, and self-awareness. In this episode, I break down some of the most common unrealistic expectations people have after weight loss — like believing they’ll suddenly become someone who can eat anything, stop paying attention, or ease up on habits like meal prep, movement, or structure without consequence. I also explain why extreme diets, rigid plans, and chasing quick fixes don’t translate into sustainable maintenance. We dive into the science of what’s actually happening in the body after weight loss — including metabolic adaptation, hunger hormones, and why your body often fights to regain weight — and why this is biology, not failure. Most importantly, I help reframe weight maintenance as a skill set, not a punishment. When we understand what’s really going on, we can stop blaming ourselves and start building systems that actually last. If you’ve ever felt discouraged, blindsided, or frustrated after losing weight, this episode is for you. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Welcome back, friend! If you’re here because you’re trying to lose weight (and keep it off) but you feel like you’re constantly falling short, this episode is for you. So often, I hear from clients who are actually making great progress, “I thought I’d be further along by now.” Their brains spiral down the same anxious questions many of us ask when we’re trying to lose weight: Am I a slow loser? Is something wrong with me? Is this not working? Am I “cheating” without realizing it? And my answer was: no, no, no, no, no. The problem isn’t their effort. The problem  their expectations. We’ve been conditioned to want results immediately — to lose weight fast — and when that doesn’t happen, we assume we’re failing. We live in a world where you can have anything delivered overnight, so we expect our bodies to work the same way. And that mindset makes it really hard to stay consistent with the boring-but-effective stuff that actually creates long-term progress: meal prep, tracking, hydration, sleep, strength training, daily movement — the unsexy systems. And here’s what I really want you to take from part one of this series: expectations and comparisons don’t just make you feel bad — they can directly lead to quitting, weight cycling, and worse overall health, because they convince you your progress “isn’t enough” even when it’s objectively significant. Now, I’m not here to crush your hope. I want you to dream big. I want you to believe you can change. But I also want you to understand reality so you can stop getting in your own way — and stop letting the scale dictate your peace. The expectations that sabotage weight loss A “magic number” goal weight in your head that decides whether you’ve succeeded or failed A timeline you believe you should hit (and you mentally calculate it like: 2 pounds/week = done by ___ date) The belief that it should be easy once you decide you’re “really ready” The belief that progress should be constant and linear (down every day/week/month) The belief that you should be perfect with food, exercise, water, sleep, and stress every single day Comparison as a measuring stick (assuming you should lose weight the same way or at the same rate as someone else) And let me say this clearly: you can do everything “right” — high protein diet, low carb diet, tracking, workouts, even meal prep — and the scale can still fluctuate. That doesn’t mean you’re gaining fat or failing. It means you’re human. Bodies are not robots. My challenge for you (do this today) Write down your “shoulds.” (Example: “I should have lost more weight by now.”) Ask: Is it true? (Logically, factually — not emotionally.) Write the truth. (Example: “My weight loss isn’t linear, but I’m making consistent choices and getting stronger.”) Write how you’ll remind yourself daily. (A sticky note, a phone reminder, journaling, a morning mantra, or repeating it when the scale messes with you.) Because when your expectations aren’t met, it’s so easy to spiral into “what’s the point?” and then self-sabotage. But the truth is: one off day, one off weekend, even one off week doesn’t erase you. The difference between people who maintain progress and people who stay stuck isn’t perfection — it’s how they respond after they slip. This is Part 1 of my three-part series, and today was all about the unrealistic expectations and comparisons that sabotage the actual process of weight loss. Next week, we’ll get into how these same patterns can sabotage long-term maintenance and lead right back to weight cycling — even after you worked so hard to lose weight in the first place. And if you’ve been stuck in that loop, I want you to listen to the full episode — because I promise, the goal isn’t just to lose weight fast. The goal is to lose weight in a way you can actually live with… and keep. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Hey you, welcome back!  I’m so glad you’re here. 😊 In today’s episode, I’m talking about something that sounds simple, but is honestly a game-changer for long-term weight loss: your meal prep system (or what I’m starting to call “food prep,” because meal prep doesn’t have to be an all-day event). I kick things off by sharing my Winning at Weight Loss Breakthrough Session—a one-hour lifestyle audit where I look at your daily habits, intake, and the real obstacle that’s keeping you stuck. Then I coach you on the most realistic next step to finally break through and start making progress. From there, we dive into the real topic: why success doesn’t come from motivation or willpower—it comes from systems. I love James Clear’s reminder: we don’t rise to the level of our goals, we fall to the level of our systems. And when it comes to weight loss, meal prep (or having a plan for food) is one of the strongest systems you can build. I explain my ideal routine—making a list, shopping not hungry, washing and chopping produce right away, and prepping proteins/carbs/veggies so future-me isn’t forced to make hard choices when I’m tired and hungry. But I also share how, when life is busy, I lean on a meal delivery service—and why that can still support your goals if you choose wisely. The heart of this episode is for anyone who’s tired of the “same old chicken” routine. Prioritizing protein does not mean gnawing on chicken breast all day. I walk through how to hit your protein goals without massive portions by adding what I call “protein pizzazz”—simple boosts like cottage cheese, Greek yogurt sauces, beans, quinoa, and even supplements—so meals stay satisfying, balanced, and not boring. If you want the full list of protein boosts and my real-life examples, listen to the episode—and don’t forget to leave a quick review if it helped you! 💙 *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Who loves carbs?? Me! 🙋🏻‍♀️ In this episode, I’m tackling one of the most misunderstood—and unfairly villainized—topics in nutrition: carbohydrates. When I ask people what carbs are, most answers sound the same: bread, pasta, rice, cookies, cake, bagels. And while those foods are carbohydrates, they’re only part of the story. Many people genuinely believe they “don’t eat carbs at all,” yet when we review their intake, carbohydrates are clearly present—they just don’t recognize fruits, vegetables, and whole grains as carbs too. So let’s clear that up. We have three main macronutrients: protein, carbohydrates, and fat. Fruits, vegetables, and whole grains all fall under the carbohydrate category, along with breads and sweets. And yes—your body actually prefers carbohydrates as its primary fuel source. I explain why you can lose weight on a low-carb diet, just like you can lose weight on low-fat, low-protein, keto, paleo, or pretty much any diet—because weight loss ultimately comes down to being in a calorie deficit. But here’s the key difference: the quality of carbohydrates matters far more than cutting them out entirely. Simple, ultra-processed carbs tend to be calorie-dense, low in fiber, and quick to digest—meaning they don’t keep us full and often send us on a blood-sugar rollercoaster that fuels cravings, overeating, mood swings, and guilt. In contrast, complex carbohydrates—like fruits, vegetables, legumes, and whole grains—provide fiber, vitamins, minerals, and antioxidants. They’re more filling, gentler on blood sugar, and far more supportive of both physical and mental health. I also break down what “low-carb,” “moderate-carb,” and very low-carb (keto) actually mean, using real numbers and real-life examples—plus why high protein doesn’t mean zero carbs. When protein is prioritized, it actually allows more flexibility with carbohydrates, not less. Bottom line: you don’t have to fear carbs to lose weight. You can prioritize protein, choose high-quality carbohydrates, stay in a calorie deficit, and still enjoy your food—without the binge-restrict cycle. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: [email protected]

Welcome back! In this episode I’m taking you back to middle school in the 90’s—peak diet culture chaos—when I was determined to lose weight so I could finally make the “real” cheerleading squad. By the time I was 11 or 12, I’d already been exposed to Weight Watchers, a hospital-based kids’ weight loss program that still makes my skin crawl, and who knows what else. Then my mom got a “hot tip” about a local weight loss group run by a well-meaning older woman I’ll call Babs. Babs was funny, kind, and genuinely wanted to help—but looking back, she had no credentials and no evidence to support what she taught. And her plan? Basically barely any protein, lots of refined carbs, and very little emphasis on vegetables or movement. I vividly remember portioning out cups of linguine with olive oil, garlic salt, and parmesan for lunches and dinners. And yes—I lost about 80 pounds that year and made the cheerleading squad. It felt like the perfect answer… until my friend Jason (an athlete) tried to warn me. He told me I wasn’t eating enough protein, I wasn’t doing anything to support my muscles (what we’d now call strength training), and that I wouldn’t be able to keep the weight off. Spoiler: he was right—and his words have stayed with me for decades. That story is exactly why I’m talking about the Dietary Guidelines for Americans and the recent buzz around protein. I explain why the guidelines are meant to be a baseline for U.S. nutrition policy—not a one-size-fits-all plan—and why the old protein target (0.8 g/kg) is really just the minimum to prevent deficiency, not the amount to feel your best. I share why I fully support a high protein diet for most people who want to lose weight and keep it off: Better satiety and less true hunger More stable blood sugar and fewer cravings Easier portion control without obsessive tracking Higher thermic effect of food Preservation and building of lean muscle mass Bottom line: we don’t want to just lose weight—we want to lose fat, protect muscle, and build a body that makes long-term weight maintenance possible. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: [email protected]

My friends, welcome back!  If you’re listening in real time, Happy New Year to you and yours! I’m praying God’s abundance over you this year, always. And whether it’s January 1st or the middle of the year for you, we’re continuing our New Year, Better Me series — not “new year, new me.” You don’t need a new you. You need a version of yourself who feels heard, understood, and empowered, and who’s learning to live in alignment with the goals you already have. In today’s episode, I’m talking about something that’s wildly over-dramatized, underrated, and science-backed: {drum roll…} TRACKING.  It’s tracking.  I know it’s not sexy or super fun.  But, HEAR.ME.OUT. Before you picture a 47-column spreadsheet, stick with me. Tracking isn’t about perfection, rigidity, or punishment — it’s about awareness. It creates a map so you can stop guessing and start seeing what’s actually happening.  It’s part of the “collecting evidence” we talked about last episode. Here are the core things I recommend tracking for sustainable, long-lasting weight loss: 1) Intake Awareness drives change. Tracking your intake (in whatever form works for you) is simply gathering honest data. The act of tracking alone often reduces overeating because it creates a pause and builds mindfulness. If tracking calories/macros is not appropriate for you (ex: a history of eating disorders or obsessive tendencies), skip this step and use a gentler method. 2) Activity (movement as a whole) Most people overestimate how much they move. Tracking steps, workouts, and general movement helps you stop relying on “vibes” and start using facts. I also talk about NEAT (non-exercise activity thermogenesis) and how short walks and daily movement can support blood sugar, appetite regulation, stress, and cravings. 3) Sleep Sleep is one of the most underrated weight loss tools on earth. Poor sleep increases hunger, cravings, impulsive choices, nighttime snacking, and even reduces overall movement. Tracking sleep helps you notice patterns and address root causes. 4) Weight (smart and responsible) Weight is not your worth — it’s data. Tracking trends helps you detach from the emotion and understand normal fluctuations (salt, carbs, stress, hydration, constipation). I explain why I prefer daily weigh-ins with weekly averages, rather than once a week, so one random day doesn’t send you into a spiral. 5) Non-scale victories These are “soul-based” markers of progress — energy, cravings, mood, digestion, how clothes fit, strength, confidence. Tracking them helps you see transformation beyond the scale. 6) A habit tracker This is how you build discipline and consistency. It takes seconds a day, and over time it builds trust in yourself. The bottom line: we don’t transform because we suddenly get more willpower. We transform because we make progress visible — and tracking puts you back in the driver’s seat. Email me at [email protected] for a habit tracker you can use! *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: [email protected]

Welcome back! If you’ve ever entered a new year with a weight-loss goal and felt the familiar “all in → burnout → shame → start over” cycle, this episode is for you. I’m breaking down why that happens — and exactly how to build a plan that’s focused on long-term change, not short-term motivation. In this episode, I cover: 1) Your goal is deeper than the number. Most people don’t just want to “look thinner.” They want better sleep, more energy, less food noise, and the freedom to get dressed without spiraling into body shame. The desire is rooted in quality of life — and our plan needs to match that depth. 2) Why weight loss doesn’t automatically change how you see yourself. I share a powerful example of someone who lost nearly 100 pounds but still felt like the same person in a larger body. This is common for anyone who has struggled long-term — and it’s one reason why identity work matters. 3) Outcome goals vs identity goals (quick recap). Outcome goal: what you want to achieve (ex: lose 20 pounds, reduce binge eating, improve A1C). Identity goal: who you become in the process (ex: “I’m someone who nourishes my body consistently.”) Outcome goals give direction. Identity goals create lasting behavior change. 4) My 5-step “New Year, Better Me” system. I walk you through how to translate an outcome into identity and daily actions: Name your outcome (your “North Star”) Ask: Who is the kind of person who achieves this? Choose one identity statement/mantra (short, specific, believable) Translate identity into small, winnable daily actions Reinforce identity by “collecting evidence” (micro-wins that prove this is who you are now) 5) The micro-win mindset that changes everything. Every action is a “vote” for who you’re becoming — you don’t need perfection, just a majority. 6) Bonus: choose an accountability partner. Isolation fuels backsliding. I challenge you to pick someone you trust, set a weekly check-in, and review your evidence together. Resources + Template I’m including a game plan template in my Anchored Living newsletter (sent Monday evenings). Subscribe through the link in the show notes to grab it and build your plan. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: [email protected]

Welcome back, friends! Here’s the truth I share right away in this episode: there are a million ways to make the number go down on the scale. The real question is whether you can maintain it. Because there's no magical, sexy secret to long-lasting weight loss. The “magic” we’re all looking for is found in the consistent habits we keep trying to avoid. If you’re listening in real time, we’re heading into that familiar “New Year, New Me” season — the time when so many people decide, this is it. This is the year they finally lose the weight for good. And what usually happens? We set big, unrealistic, outcome-based goals aka resolutions… then crash and burn before January is even over. In this episode, I want to help you end that cycle by breaking down the difference between outcome-based goals and identity-based goals, and why understanding this matters so much for sustainable weight loss. Outcome-based goals focus on a specific result: lose 20 pounds, hit a number by a certain date, reach a milestone. These goals can be motivating at first, but they often fall apart long-term. Motivation drops once the goal is reached — or if it’s missed — and many people end up feeling like a failure even when they’ve made real progress. That’s where identity-based goals come in. Identity-based goals start with who you want to become, not just what you want to achieve. Instead of “I want to lose 20 pounds,” it becomes, “I am someone who nourishes my body and moves consistently to feel strong.” This isn’t just semantics. When behaviors are tied to identity, they feel more natural and less like a chore. You’re not “on a diet” — you’re living in alignment with who you are becoming. The biggest difference? People don’t act when they should. They act when something feels like part of who they are. In this episode, I explain why the most effective approach is combining both types of goals. Outcome goals give us direction. Identity goals give us staying power. If you’re tired of the all-or-nothing cycle and want to lose weight in a way you can actually maintain, this episode will help you start thinking differently — especially as you head into a new year. And next week, I’ll walk you through how to turn these ideas into a real-life "New Year, Better Me" Game Plan! *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: [email protected]

Hey friends, welcome back! Have you ever stared at someone’s bio and thought (maybe mine?!): “Nutritionist… Dietitian… Coach… Weight loss coach… Macro coach… Who is actually qualified to help me?” You’re not alone. In this episode, I’m breaking down what all these titles actually mean and how to figure out who’s the best person to help you lose weight—especially now that we’re in the holiday season and heading into the new year, when everyone and their grandmother wants to “start fresh” and the internet suddenly explodes with programs and promises. Because here’s the reality: These days, it feels like anyone who’s ever eaten food or lost a pound can call themselves an expert in nutrition, weight loss, and health. And while many people truly mean well, there can be very real physical and mental consequences when you put your trust (and your money) in the wrong hands. My goal with this episode is to help you understand: What nutritionists, registered dietitians, and coaches actually are What each one can and cannot do When it may be appropriate to work with each And how to spot both red flags and green flags so you can make informed choices *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: [email protected]  

Welcome back! If you broke your leg, you’d go to an orthopedic surgeon—not someone who just “reads about bones” on the internet, right? So why do so many people on social media get a say in your nutrition, weight loss, and health when they have zero actual credentials? In this episode, I’m breaking down the rise of nutrition fear-mongering on social media and how you can protect yourself from advice that’s not only unhelpful, but potentially dangerous. I share a real example of an influencer whose recommendations landed someone in the ER, and use it to highlight why credentials, nuance, and context really matter when it comes to your body. My goal with this episode is to help you feel a whole lot less confused and a whole lot more empowered when you’re scrolling.   In This Episode, I Talk About: What nutrition fear-mongering actually is and why it’s so harmful How influencers can sound super legit while completely ignoring science and context Why that whole “dietitians only care about macros, not nutrients” thing is nonsense (macros are macronutrients, babe) How social media algorithms spread bad information way faster than corrections The very real consequences of following advice from unqualified people Why you keep feeling stuck in “Is this good or bad?” confusion around food Why individualized, nuanced guidance is completely different from one-size-fits-all advice *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: [email protected]

Welcome back! If you’re listening to this episode with a little food guilt, regret, or that familiar “I blew it” feeling after a holiday or big weekend — this one is for you. Today’s episode is all about gratitude — and not in a fluffy, surface-level way. We’re talking about how gratitude plays a real, evidence-based role in sustainable weight loss, habit consistency, and how you respond after an off-track moment. After events like Thanksgiving (or honestly, any time we feel out of control around food), we usually hit a crossroads: We spiral into shame and say “forget it until January,” or We choose grace + gratitude and keep moving forward I walk you through why gratitude can help quiet guilt, reduce body shame, and create the mental foundation you need to stay consistent — even when things don’t go perfectly. In this episode, we cover: Why guilt, shame, and disappointment after eating don’t help you change — but gratitude can How gratitude improves mental health, making it easier to stick with nutrition and healthy habits The connection between gratitude, body image, and reduced internalized weight bias How gratitude can reduce emotional eating and food noise Why gratitude supports more than just food choices — including sleep, stress, mood, and overall wellness Simple ways to start a gratitude practice without journaling pages and pages How to include your body and past food choices in your gratitude practice (yes, even the ones you regret) Gratitude isn’t a magic pill — but it helps build the mental, emotional, physical, and spiritual foundation that makes sustainable weight loss far more likely. Your takeaway challenge: Start today. Grab a notebook, your phone, or even a paper towel, and write down 1–5 things you’re grateful for. If you can, include: Your body (what it allows you to do) A lesson learned from a food choice A moment, person, or experience from the holiday Repeat this daily — not to be perfect, but to build resilience, self-compassion, and consistency. Links to references cited in this episode: The effects of gratitude interventions: a systematic review and meta-analysis - PMC An attitude of gratitude: The effects of body-focused gratitude on weight bias internalization and body image - PubMed The Role of Emotion Regulation in Body-Focused Gratitude: Impacts on Well-Being, Body Compassion, and Behavioural Intentions | International Journal of Applied Positive Psychology Gratitude facilitates healthy eating behavior in adolescents and young adults - ScienceDirect Can Gratitude Help Us Lose Weight? | Psychology Today Health benefits of gratitude | UCLA Health *************************************************************************** FINALLY start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/u44hp7rg8f Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: [email protected]

The holidays bring joy, tradition, food…and a whole lot of food noise. If you’ve ever headed into Thanksgiving excited, only to leave stuffed, stressed, or spiraling into the “I’ll start again in January” mindset, this episode is for you. I share my real-life Thanksgiving traditions (Italian wedding soup lovers, unite!), the emotional challenges that come with a holiday centered around food, and a simple 3-step framework to approach the day with confidence, grace, and intention—without restriction, guilt, or “starting over tomorrow.” Whether you're hosting, traveling, or celebrating quietly this year, you’ll walk away with a practical plan to enjoy the day fully and stay aligned with your long-term goals. 🔑 What We Cover in This Episode 1. Why Thanksgiving Feels So “Loud” When You’re on a Weight Journey Food noise. Pressure. Traditions. Emotional triggers.  We break down why this day in particular can feel overwhelming—even when we’re excited to celebrate. 2. Top 3 Tips for Navigating Thanksgiving Without Derailing Progress Tip 1: Do NOT “save up” calories by starving yourself Skipping breakfast and lunch guarantees overeating later. Instead, stick to your normal routine: High-protein, high-fiber breakfast Balanced lunch (or snack) depending on timing Enjoy the main meal, then still eat something small and nourishing later Consistency > compensation. Tip 2: Set Your Thanksgiving Intention in Advance Decide your realistic plan for the day, whether you want to: Fully enjoy the entire meal (no shame!) Pick and choose your favorites Stick close to your usual routine Write down your intention and your game plan. Example: “I’ll skip mashed potatoes and bread so I can enjoy stuffing and Aunt Susie’s pumpkin pie. I’ll start with turkey and veggies.” Give yourself permission—then follow it with a clear path back to your normal routine. Tip 3: Respond With Grace and Kindness (No Matter What Happens) If you veer from your plan? If you overdo it? If the day doesn’t go how you hoped? It’s okay. One meal—or even a day or two—will not make or break your journey. What matters is what you do most of the time. Shame fuels quitting. Grace fuels consistency. ✨ Bonus Tip: Go for a “Soul Walk” A gentle walk before or after your meal helps with: Mood Digestion Metabolism Stress management Grounding Gratitude Not to burn calories. Not to “undo” anything. But to reconnect with yourself and the true spirit of Thanksgiving. 💛 A Loving Reminder Thanksgiving isn’t about the food—it’s about gratitude. 🎁 Special VIP Insider Announcement All of my email subscribers will receive an exclusive Thanksgiving surprise on Thursday and Friday. This is only for subscribers—so join the list using the link below! 💬 Share the Love If this episode encouraged you, please share it with a friend who needs some Thanksgiving peace and perspective this year. And if you haven’t yet, a quick review on Apple Podcasts helps the show reach more people who need this message. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: [email protected]

Hey friend, welcome back! In this episode, I’m sharing the simple but life-changing practice that completely transformed how I navigate the holiday season. If you’ve ever woken up on January 1st overwhelmed, stressed, or frustrated with yourself, this episode will help you break that cycle for good. I walk you through how to create your Holiday Intention Letter—a powerful tool that helps you set clear goals, rebuild self-trust, stay grounded during holiday chaos, and enter the new year feeling proud instead of discouraged. You’ll learn how to: • Set a realistic holiday goal (lose or maintain) • Clarify your “why” • Create a doable plan you can stick to • Choose an accountability partner • Set consequences and rewards that actually motivate you • Give yourself grace without giving up on your goals Plus, I share my own New Year’s turning point—and how choosing intention over autopilot changed everything for me. If you’re ready to enjoy the holidays and protect your progress, this episode is your starting point. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: [email protected]    

Welcome back! Well, this one’s a really raw one for me. In this episode, I’m opening up about the thoughts I used to have about my body — the cruel things I said to myself on a daily basis — and how years of shame never led to change. I used to believe that if I could just hate myself enough, I’d finally be motivated to do something about it. But that never worked. Today, I’m sharing what I’ve learned about finding the middle ground between beating ourselves up and pretending everything’s fine. Because the truth is, there’s a big difference between self-love and toxic positivity — and both extremes can hold us back. So, can you love your body and still want to lose weight or change it? Yes. Absolutely yes. You can give yourself grace and still expect more from yourself. 🧭 What I Talk About in This Episode Why hating yourself never leads to lasting change (and what actually does) How body shame fuels anxiety, isolation, and emotional eating Why toxic body positivity can sometimes turn into denial How to hold both compassion and accountability at the same time Practical steps to live in that “middle space” — with grace and growth You can love your body and still want to change it. You can have grace for yourself and still hold yourself accountable. You can be proud of how far you’ve come and still want to keep growing. That’s the balance where peace and progress meet — and that’s where real, lasting change happens. You are worthy. You are capable. You can do hard things. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session!  This is a 1hr, 1 on 1 coaching session where I will complete a lifestyle audit & give you the game plan you need to start WINNING.  Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid\ Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber  

🧠 In This Episode, You’ll Learn Why calorie deficit + adequate protein drive fat loss (not meal timing) How to pick an eating pattern that fits your appetite, schedule, and headspace Pros & cons of 3 meals, 4–6 mini-meals, and intermittent fasting (8–10h) How certain jobs/meds/life stages make one pattern easier than another Why “not enough food” (too aggressive a deficit) can backfire on energy, mood, and muscle   📝 Key Takeaways Patterns aren’t diets. They’re structures for meeting your targets. With calories and macros equal, weight loss outcomes are the same across patterns. Choose the pattern that makes adherence easiest (schedule, appetite, cravings, social life). Watch the traps: too big a deficit, too little protein, or a pattern that sparks binges. Progress = consistency. When life changes, your pattern can change too.   🍽️ The Three Patterns at a Glance 1) 3 Meals (+0–2 snacks) Pros: Familiar/socially flexible; allows larger, satisfying meals; time-efficient; easier to plan. Cons: Tough for small appetites (bariatric, GLP-1s, illness); chaotic shifts (ER, first responders, new parents) may miss meals. 2) 4–6 Mini-Meals (every 2–3 hrs) Pros: “Never hungry, never stuffed” rhythm; can tame food noise; supports blood sugar steadiness; great for small appetites/early recovery/WFH grazers. Cons: More planning and frequent stops; can increase food preoccupation; tracking many entries can feel annoying. 3) Intermittent Fasting (8–10h window) Pros: Fewer decision points; helpful boundary for evening snacking; suits big-meal people, travelers, intense jobs; offers digestive rest. Cons: Can feel restrictive and trigger overeating; may clash with social events; risk of under-eating calories/protein; potential energy dips/sleep issues if poorly timed.   📌 What Actually Moves the Needle Deficit size: Aim for ~500–750 kcal/day (up to ~1,000 max) based on your numbers. Protein: Hit your target to protect lean mass and satiety. Fit: Pick the pattern that you can repeat on busy, messy days. Adjust: If hunger, energy, or life constraints say “nope,” course-correct the pattern — not the goal.   🧰 Action Steps (Pick One) Pattern audit: For the next 7 days, try the pattern that seems easiest for your schedule. Protein anchor: Put protein in every meal/snack regardless of pattern. Evening boundary: If nights are tricky, set a kitchen-closed time or swap to tea/sparkling water ritual. Reflect weekly: “Did this pattern make consistency easier?” If not, switch.   *************************************************************************** Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions?  Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c Have questions about my 1 on 1 program, 90 Days to Nourish Well?  Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession

Content note: This episode includes personal stories about binge drinking, binge eating, and shame. Please take care while listening. Welcome back, friends! Many moons ago, I woke up on my couch—still in last night’s makeup, shoes on, covered in cheesy gordita crunch fallout—and a tidal wave of shame. I’m sharing that story because it’s part of my healing and because some of you have been there too. In this episode, I talk about my complicated relationship with food and alcohol, why I chose sobriety (3 years and 9 months and counting at the time of recording), and how alcohol can quietly (and not so quietly) stall weight loss, mess with our hunger cues, sleep, and self-worth. This isn’t a moral lecture about drinking. It’s an invitation to get honest about what actually supports the life you want. What You’ll Learn How my binge drinking and binge eating were intertwined Why “I’m fine, I don’t drink every day” can still hide hard truths Six concrete ways alcohol can block weight loss (beyond “empty calories”) The role of sleep disruption, blood sugar swings, lowered inhibitions, and mood A gentle path forward if you’re sober-curious or simply stuck 6 Reasons Alcohol Can Stall Weight Loss (From the Episode) Calories add up fast. Alcohol has ~7 kcal/gram; mixed drinks can push you into a surplus quickly. Blood sugar rollercoaster. Spikes and crashes drive cravings—for more drinks or more food. Lowered inhibitions. That “just one” becomes bread basket + apps + dessert… then late-night takeout. Sleep wrecked, hunger up. Poor REM → higher cortisol & ghrelin → low energy, high appetite. Gut health hits. Irritation and permeability can worsen GI symptoms and hinder progress. Mood matters. Alcohol is a depressant; worse mood → worse self-care → stalled momentum. Key Takeaways You don’t have to identify as an “alcoholic” to acknowledge alcohol isn’t serving you. Honest self-assessment beats shame every time. If you choose to drink, plan your plate, pace, and portions on purpose. If you’re sober-curious, you are not alone. Small experiments can change everything. You are worthy of a life that lets you show up clear, energized, and proud. Gentle Action Steps Micro-audit: Notice when/where drinking leads to choices you don’t want. Swap the cue: If wine “starts the slide,” replace that first drink with a ritual (sparkling water in a stemmed glass, tea, a walk, prayer). Sleep first: Prioritize recovery nights this week and notice hunger/cravings the next day. Reach out: If you want prayer or to talk, email me: https://sambaronenutrition.myflodesk.com/morethananumber Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions?  Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c Have questions about my 1 on 1 program, 90 Days to Nourish Well?  Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession Email: [email protected]

🩷 Episode Summary We’ve all heard it before — ultra-processed foods are bad. But what does that actually mean? In this milestone 10th episode, I’m diving into the recent buzz around ultra-processed foods and helping you separate fact from fearmongering. I’ll break down what these foods really are, why they’re being linked to rising obesity and chronic disease rates, and—most importantly—what we should focus on instead. Spoiler alert: it’s not about cutting out everything that comes in a box. It’s about filling your plate (and your pantry) with more whole, nourishing foods that help you feel better, move more, and maintain your weight for the long haul.   🧠 In This Episode, You’ll Learn: The real definition (or lack thereof!) of ultra-processed foods How the rise in ultra-processed food intake mirrors the obesity epidemic The shocking statistics linking ultra-processed foods to chronic diseases like heart disease, diabetes, and even anxiety Why hyperpalatable foods override your body’s hunger cues The five food categories I recommend focusing on for sustainable weight loss Why shifting your mindset to addition over restriction helps you stay consistent for life   📝 My Key Takeaways Almost everything we eat is processed to some degree — the key is how much and how often. Ultra-processed foods now make up 50–75% of the average American diet, compared to just 13% in 1984. These foods are engineered to keep you eating, not to keep you nourished. Stick to the basics: Lean proteins + Fruits + Vegetables + Whole grains + Healthy fats Supplements and shakes can fill gaps but don’t replace real food. True health isn’t about perfection — it’s about steady, sustainable progress. Small swaps lead to big change — and you are so worth it. 💪 ********************************************************************************** Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions?  Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c Have questions about my 1 on 1 program, 90 Days to Nourish Well?  Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession Email: [email protected]

Welcome back, friends! I used to believe my metabolism was just “slow.” Growing up as a chubby kid, my mom told me that was just the way I was — that my body simply didn’t work like everyone else’s. Maybe you’ve been told the same thing. In this episode of More Than a Number, I open up about what I’ve learned since then — that metabolism isn’t an organ, it’s not “broken,” and your DNA isn’t your destiny. While genetics play a role in your body’s tendencies, your environment, habits, and choices have far more influence than you might think. We’ll unpack why it’s not just about what you eat or how much you move — it’s also about who you spend your time with, where you spend it, and how those surroundings can either pull you forward or keep you stuck. 💡 What We Talk About The myth of a “slow metabolism” — and what metabolism really means The truth behind “genetics loads the gun, lifestyle pulls the trigger” Why giving in to “it’s just my DNA” robs you of your power How your surroundings — people, places, and daily routines — shape your health more than you realize The “eating buddy” trap: how well-meaning relationships can keep you in old habits A real-life story from one of my bariatric support group patients who learned to spot and distance herself from a saboteur Practical ways to engineer your environment for success: Lay out your gym clothes the night before Keep trigger foods out of reach Surround yourself with people who lift you higher Be the change — you might inspire your friends to join you Find supportive communities that share your goals 💬 Why This Episode Matters It’s easy to feel powerless when weight struggles run in the family — but your genetics are not a life sentence. You do have a choice. By taking ownership of your environment, your relationships, and your mindset, you can create conditions that help your body — and your habits — work for you instead of against you. Because lasting weight loss isn’t just about changing your food — it’s about changing your surroundings and your support system. 🌱 Key Takeaway Your metabolism isn’t the problem — your environment might be. The people you spend time with, the routines you follow, and the spaces you live in all influence your health more than you realize. You can’t control your DNA, but you can control your direction. 🎧 Listen now to hear the full story — including how one woman learned to say no to sabotaging relationships, and how you can start creating an environment that supports your goals starting today. *************************************************************************** Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession

Welcome back! Have you ever felt like you’re doing everything right — eating healthy foods, watching your portions, following all the “good” advice — yet the scale just won’t budge? You’re not alone. In this episode of More Than a Number, we dive into a real conversation I had with a new client (one that I have with people all the time!) about why “eating healthy” doesn’t automatically equal weight loss. We’ll break down one of the most overlooked truths in nutrition: you can eat clean and still eat too much. Healthy foods still contain calories, and if we don’t have a sense of balance, we can easily drift into a surplus — even with the best intentions. But this isn’t about restriction or perfection. It’s about awareness, balance, and strategy — knowing how to structure your meals so that your nutrition actually supports your goals and your satisfaction. 💡 What We Talk About Why “I eat healthy but can’t lose weight” is more common than you think The truth about calorie balance (and why it’s not as scary as it sounds) Sneaky “healthy” foods that may be sabotaging your progress — like nuts, avocado, and olive oil Why tracking can be helpful even temporarily to build awareness The PVC plate method — my simple framework for meal balance: Protein, Veg, Carb Five practical ways to reduce unintentional calorie surpluses without restriction: Increase lean proteins to stay full longer Add more fiber-rich foods, especially non-starchy veggies Include complex carbs (don’t fear them — just balance them!) Portion healthy fats like nuts, seeds, and avocado Eat in order: protein first, veggies next, carbs last 🥗 Why It Matters This episode is for anyone who’s frustrated by stalled progress and ready to finally understand why the “healthy” approach they’ve been taking hasn’t worked yet. You’ll walk away with tangible, doable strategies that don’t require counting every calorie — just a bit more awareness and a fresh way to structure your meals so you can feel satisfied and actually see results. 🙌 Takeaway Healthy eating isn’t just about what you eat — it’s about how you eat, how much, and in what balance. When we align our daily habits with how our body actually works, results stop being random — and start being reliable. 🎧 Listen now to hear the full conversation, learn how to implement the PVC plate method, and discover small changes that can make a big difference in your progress. *************************************************************************** Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession

I'm so glad you're here! In this episode of More Than a Number, we dig into one of the most powerful mindset shifts for lasting weight loss: identity-based habits. Instead of seeing ourselves as someone who’s trying to be healthy, we step into the truth that we are healthy people who show up for ourselves daily. I share my own story of living like “two different people” — disciplined during the week but self-sabotaging on weekends — and the wake-up call that helped me bridge the gap between who I said I was and how I was actually living. We’ll talk about the disconnect many of us feel when our habits don’t line up with the person we want to be, and how shifting our self-talk can change everything. This isn’t about perfection. It’s about aligning our daily actions with our true identity, so we can build trust, consistency, and confidence within ourselves. What We’ll Cover in This Episode Why our identity shapes our habits more than motivation does The danger of “work hard, play hard” thinking and how it holds us back How to bridge the gap between who we say we are and what we actually do The power of language: “I’m trying to exercise” vs. “I’m someone who moves my body daily” Lessons from James Clear’s Atomic Habits on identity-based change How to handle food pushers and social pressure without guilt Why declarations like “I am trustworthy” and “I am a healthy person” build lasting self-confidence Your Action Step Ask yourself: Who do I want to be? Then declare it daily. Instead of saying, “I’m trying to eat better,” say, “I am someone who nourishes my body.” Instead of “I should work out,” say, “I am someone who moves my body every day.” These small shifts in language will shape your mindset, your habits, and ultimately your results. 👉 If you missed last week’s episode on consistency, go back and listen — these two episodes go hand-in-hand. Resources & Links Book recommendation: Atomic Habits by James Clear Free Habit Tracker: Email me or sign up for my newsletter to get it delivered to your inbox Related Episode: Forget Motivation: How Consistency Builds Lasting Weight Loss *************************************************************************** Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession  

Hey Friends! In this episode, we dive into one of the most important truths about health: motivation won’t get you where you want to go—consistency will. I share some personal stories (yes, even about eyelashes and unfinished books!) to show why waiting to “feel motivated” keeps us stuck in cycles of starting over. I’ll walk you through why discipline, structure, and small daily habits matter so much more than motivation, and how those little actions add up to lasting change. If you’ve ever said “nothing works” or beaten yourself up for lacking willpower, this episode will encourage you to reframe that thinking and give you practical strategies to finally build the consistency that keeps weight off for good. What You’ll Learn in This Episode Why motivation is fleeting (and why you don’t need it to succeed) How small, repeatable actions compound into big results The difference between short-term intensity vs. long-term consistency How I use habit stacking to anchor new routines into my daily life Why I see discipline not as punishment, but as a reward How habit tracking builds trust and confidence within yourself My favorite action steps you can start TODAY Your Action Step Pick one small habit and commit to it for the next 7 days using a habit tracker. If you’d like mine, sign up for my email community and I’ll send it your way! 👉 https://sambaronenutrition.myflodesk.com/morethananumber *************************************************************************** Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions?  Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c Have questions about my 1 on 1 program, 90 Days to Nourish Well?  Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession  

Welcome back! If meal prep is the “what,” grocery shopping is the “how.” And let’s be honest—if you’ve ever walked into the store hungry, list-less, and overwhelmed by all the shiny new snacks on the shelves, you know how easy it is to spend too much, buy too much, and waste too much. In this episode of the More Than a Number podcast, I’m sharing my 3 simple rules to make grocery shopping quicker, easier, and aligned with your health goals (without draining your wallet or your willpower). Here’s what you’ll learn: ✨ The #1 mistake most people make before they even step foot in the store ✨ Why a detailed list is non-negotiable (and how to make one that keeps you on track) ✨ How to navigate the store so you only grab what you truly need ✨ Mindset strategies to resist temptation—whether that’s prayer, mantras, or simply making decisions ahead of time ✨ Why frozen and canned produce can be just as smart (and sometimes smarter!) choices than fresh We’ll also talk about how everything in your cart should have a purpose—and how to make sure your groceries actually turn into meals instead of landing in the trash. Meal prep starts at the store, and when you shop with intention, everything else feels easier. 🎧 Listen to Episode 5: Grocery Shopping 101   Resources & Links Missed Part 1? Catch Episode 4: Meal Prep Made Simple. Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions?  Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c Have questions about my 1 on 1 program, 90 Days to Nourish Well?  Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession