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

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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

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.

Food noise. Pressure. Traditions. Emotional triggers. We break down why this day in particular can feel overwhelming—even when we’re excited to celebrate.

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.

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.

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.

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.

Thanksgiving isn’t about the food—it’s about gratitude.

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!

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.

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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 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.

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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