More Than A Number | Weight Loss, Lose Weight, Healthy Habits, Meal Prep, Nutrition
Sam Barone | Registered Dietitian, Certified Specialist in Obesity & Weight Management, Weight Loss Coach, Speaker
22 episodes
3 days ago
Have you been weight watching since the womb?
Are you feeling defeated after a season of weight gain?
Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off?
Have you been successful on a diet only to have your lost pounds find their way back to you soon after you go off the diet?
I’m here to tell you to lay down the shame, friend – no matter where you’ve been in your health journey and where you’re at… You are fully capable and fully worthy of making LASTING, SUSTAINABLE change. And you can start doing it TO-DAY.
My name is Sam. Today, I’m a registered dietitian nutritionist and certified specialist in obesity and weight management. But, at one point in my life, I was nearing 400lbs and completely miserable. As a last-ditch effort, I made one of the best decisions of my life and had gastric bypass surgery.
But I learned VERY quickly in the 2nd and 3rd years postop that the surgery was not magic and it was REAL easy for all those lost pounds to find their way back to me. I realized I needed to pull it together or I was going to be right back where I started. I got super interested in the science of nutrition and went back to school to become a dietitian so that I could help people still searching for the answer.
I’m going to be honest with you, friends… I’ve been maintaining ~200lbs weight loss for darn near 2 decades now and unfortunately, it doesn’t get any “easier” per say. But I can promise you it doesn’t need to be complicated.
I’ve learned invaluable lessons both as a dietitian and in my own personal weight loss/maintenance journey, and my mission is to share it all – with you!
I truly believe with every fiber of my being that God created me to walk this road so I can help others find their way through.
My mission is to give you the simple, realistic steps to lay the foundation of lifelong health and wellness so you can live your best life and enjoy the food you eat. Because I KNOW you do not want to start another diet trend that makes you hangry and is only going to bring you disappointment and frustration.
I know you want to get that extra weight off and finally fit back into that pair of pants hidden deep in the back of your closet since before Y2K, but I also know that deep down you just want to live free from the constant weight roller coaster and FEEL GOOD.
If you’re ready to stop feeling defeated and start feeling like your best self, you’re in the right place!
Now pull up a chair and let’s go!
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
Email: sam@theanchorednutrition.com
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Have you been weight watching since the womb?
Are you feeling defeated after a season of weight gain?
Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off?
Have you been successful on a diet only to have your lost pounds find their way back to you soon after you go off the diet?
I’m here to tell you to lay down the shame, friend – no matter where you’ve been in your health journey and where you’re at… You are fully capable and fully worthy of making LASTING, SUSTAINABLE change. And you can start doing it TO-DAY.
My name is Sam. Today, I’m a registered dietitian nutritionist and certified specialist in obesity and weight management. But, at one point in my life, I was nearing 400lbs and completely miserable. As a last-ditch effort, I made one of the best decisions of my life and had gastric bypass surgery.
But I learned VERY quickly in the 2nd and 3rd years postop that the surgery was not magic and it was REAL easy for all those lost pounds to find their way back to me. I realized I needed to pull it together or I was going to be right back where I started. I got super interested in the science of nutrition and went back to school to become a dietitian so that I could help people still searching for the answer.
I’m going to be honest with you, friends… I’ve been maintaining ~200lbs weight loss for darn near 2 decades now and unfortunately, it doesn’t get any “easier” per say. But I can promise you it doesn’t need to be complicated.
I’ve learned invaluable lessons both as a dietitian and in my own personal weight loss/maintenance journey, and my mission is to share it all – with you!
I truly believe with every fiber of my being that God created me to walk this road so I can help others find their way through.
My mission is to give you the simple, realistic steps to lay the foundation of lifelong health and wellness so you can live your best life and enjoy the food you eat. Because I KNOW you do not want to start another diet trend that makes you hangry and is only going to bring you disappointment and frustration.
I know you want to get that extra weight off and finally fit back into that pair of pants hidden deep in the back of your closet since before Y2K, but I also know that deep down you just want to live free from the constant weight roller coaster and FEEL GOOD.
If you’re ready to stop feeling defeated and start feeling like your best self, you’re in the right place!
Now pull up a chair and let’s go!
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
Email: sam@theanchorednutrition.com
16 | Can an attitude of gratitude quiet the food noise and help us lose weight during the holidays?
More Than A Number | Weight Loss, Lose Weight, Healthy Habits, Meal Prep, Nutrition
25 minutes
1 month ago
16 | Can an attitude of gratitude quiet the food noise and help us lose weight during the holidays?
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
More Than A Number | Weight Loss, Lose Weight, Healthy Habits, Meal Prep, Nutrition
Have you been weight watching since the womb?
Are you feeling defeated after a season of weight gain?
Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off?
Have you been successful on a diet only to have your lost pounds find their way back to you soon after you go off the diet?
I’m here to tell you to lay down the shame, friend – no matter where you’ve been in your health journey and where you’re at… You are fully capable and fully worthy of making LASTING, SUSTAINABLE change. And you can start doing it TO-DAY.
My name is Sam. Today, I’m a registered dietitian nutritionist and certified specialist in obesity and weight management. But, at one point in my life, I was nearing 400lbs and completely miserable. As a last-ditch effort, I made one of the best decisions of my life and had gastric bypass surgery.
But I learned VERY quickly in the 2nd and 3rd years postop that the surgery was not magic and it was REAL easy for all those lost pounds to find their way back to me. I realized I needed to pull it together or I was going to be right back where I started. I got super interested in the science of nutrition and went back to school to become a dietitian so that I could help people still searching for the answer.
I’m going to be honest with you, friends… I’ve been maintaining ~200lbs weight loss for darn near 2 decades now and unfortunately, it doesn’t get any “easier” per say. But I can promise you it doesn’t need to be complicated.
I’ve learned invaluable lessons both as a dietitian and in my own personal weight loss/maintenance journey, and my mission is to share it all – with you!
I truly believe with every fiber of my being that God created me to walk this road so I can help others find their way through.
My mission is to give you the simple, realistic steps to lay the foundation of lifelong health and wellness so you can live your best life and enjoy the food you eat. Because I KNOW you do not want to start another diet trend that makes you hangry and is only going to bring you disappointment and frustration.
I know you want to get that extra weight off and finally fit back into that pair of pants hidden deep in the back of your closet since before Y2K, but I also know that deep down you just want to live free from the constant weight roller coaster and FEEL GOOD.
If you’re ready to stop feeling defeated and start feeling like your best self, you’re in the right place!
Now pull up a chair and let’s go!
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
Email: sam@theanchorednutrition.com
