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

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• 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

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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