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

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.

• 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.

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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 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)

1. Pattern audit: For the next 7 days, try the pattern that seems easiest for your schedule.
2. Protein anchor: Put protein in every meal/snack regardless of pattern.
3. Evening boundary: If nights are tricky, set a kitchen-closed time or swap to tea/sparkling water ritual.
4. Reflect weekly: “Did this pattern make consistency easier?” If not, switch.

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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

Content note: This episode includes personal stories about binge drinking, binge eating, and shame. Please take care while listening.

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.

• 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

1. Calories add up fast. Alcohol has ~7 kcal/gram; mixed drinks can push you into a surplus quickly.

2. Blood sugar rollercoaster. Spikes and crashes drive cravings—for more drinks or more food.

3. Lowered inhibitions. That “just one” becomes bread basket + apps + dessert… then late-night takeout.

4. Sleep wrecked, hunger up. Poor REM → higher cortisol & ghrelin → low energy, high appetite.

5. Gut health hits. Irritation and permeability can worsen GI symptoms and hinder progress.

6. Mood matters. Alcohol is a depressant; worse mood → worse self-care → stalled momentum.

• 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.

• 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: sam@theanchorednutrition.com

🩷 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. 💪

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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, 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.

• 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:

  1. Lay out your gym clothes the night before

  2. Keep trigger foods out of reach

  3. Surround yourself with people who lift you higher

  4. Be the change — you might inspire your friends to join you

  5. Find supportive communities that share your goals

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.

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.

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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