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

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: sam@theanchorednutrition.com  

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com    

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com  

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com

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 sam@theanchorednutrition.com 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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com  

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com

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: sam@theanchorednutrition.com