More Than a Number | Sustainable Weight Loss, Healthy Eating for Weight Loss, Mindful Eating for Weight Loss, Weight Loss for Women Over 40, How to Stop Overeating

Welcome back, friend!
This week's episode is a little different...and honestly, a lot more personal.
For the past several months, I've been working behind the scenes on a new coaching offer. What started as a program has grown into something much bigger—it's become the foundation of how I believe lasting weight loss really happens.
In this episode, I share the journey that brought me here. From my own struggles with obesity, to the moment God literally pushed me to jump out of an airplane, to starting my own business and eventually realizing I had become just as distracted by the "next big thing" in business as so many of us become distracted by the next fad diet.
It hit me that I was teaching my clients to focus on the fundamentals while I was chasing strategies that weren't aligned with my purpose.
That's when everything changed.
I'm introducing you to the Anchor Method—the framework that will guide my coaching, my podcast, and everything we build together moving forward. You'll get a first look at the four anchors—Fuel, Rest, Move, and Calm—and why I believe lasting weight loss isn't about perfection. It's about building a healthy life that supports lasting weight loss and learning how to come back to what matters when life inevitably knocks us off course.
Because life is going to life.
We don't start over.
We just come back to our anchors.
Thank you for being part of this journey with me. I'm so excited to share what's coming next, including my new coaching program, 30 Days to Thrive. I truly believe the best is yet to come.
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Let’s Connect:
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
IG: https://instagram.com/sambaronenutrition
FB: https://facebook.com/dietitiansambarone
 
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
 

Welcome back!
In Part 2 of my conversation with Nick, we move beyond the incredible numbers—Nick's 250-pound weight loss and Tina's 110-pound weight loss—and talk about what lasting transformation really looks like. Because as you'll hear in this episode, sustainable weight loss is about so much more than what's on the scale.
Nick shares how his relationship with health has completely changed. We talk about why he no longer lets the scale determine his mood, how he and Tina celebrate non-scale victories, and why finding movement they genuinely enjoy has become far more meaningful than forcing themselves through workouts they hate. Their story is a beautiful reminder that building a healthier life isn't about punishment—it's about creating habits you actually want to keep.
We also have an honest conversation about the healthcare experience for people living with obesity. Nick opens up about years of feeling judged in medical settings and how one compassionate physician changed everything by treating him with respect, listening to the whole story, and looking beyond the number on the scale. It's a powerful discussion that I believe every healthcare professional—and every patient—needs to hear.
Finally, I ask Nick what "healthy" means to him today. His answer honestly stopped me in my tracks. It has very little to do with a high protein diet, low carb diet, or the perfect meal plan, and everything to do with healing the mindset that makes long-term success possible.
If you've ever wondered whether lasting change is really possible, I hope this conversation reminds you that there is always hope. Sometimes the biggest transformation isn't losing the weight—it's finally believing that you're worth fighting for.
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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://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
IG: sambaronenutrition
FB: Dietitian Sam Barone

Welcome back!
Do NOT miss this episode!  
What does it really take to lose weight and keep it off? In this very special first part of my conversation with my friend Nick, we go far beyond meal plans, calorie counting, and the latest fad diets. We talk about the emotional side of obesity—the part so many people live with every day but rarely say out loud.
Nick has lost more than 250 pounds, and his wife, Tina, has lost over 110 pounds. But this episode isn't just about the numbers. It's about the years of hiding from the world, avoiding vacations, worrying about fitting into chairs, using food to cope with stress, and believing that losing weight would somehow solve everything. If you've ever struggled to lose weight, felt defeated by another meal plan, or wondered why lasting change feels so difficult, I think you'll see yourself in this conversation.
We also dive into one of the most important—and often overlooked—pieces of a successful weight loss journey: support. We discuss how a spouse can unintentionally sabotage healthy habits, why compassion matters so much, and how having someone in your corner can make all the difference. Nick's love for Tina is unmistakable, and hearing how they've learned to support one another through the ups and downs of their health journey is incredibly moving.
We also have an honest conversation about body image after massive weight loss, the mental work that continues long after the pounds come off, and why true transformation is about so much more than following a high protein diet, low carb diet, or finding the perfect nutrition plan.
This is one of those conversations that made me laugh, tear up, and nod my head in agreement all at the same time.
And we're just getting started.
Be sure to come back next week for Part 2, where Nick shares the turning point that changed everything and the practical mindset shifts that helped him and Tina create lasting success.
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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://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
IG: sambaronenutrition
FB: Dietitian Sam Barone
 

Hey friends, welcome back!
The holiday weekend is over… and if your first thought this morning was, "I need to get back on track," this episode is for you.
Today, I'm challenging one of the biggest lies diet culture has ever sold us: that enjoying a holiday means you've somehow failed. If you've ever spent Monday morning promising to skip breakfast, cut carbs, spend extra time at the gym, or "make up" for everything you ate over the weekend, I want to offer you a different perspective.
In this episode, we talk about why guilt has no place in a healthy lifestyle, why punishment has never created lasting change, and why one holiday weekend does not erase months of healthy habits. Your body responds to patterns—not isolated moments—and sustainable weight loss is built through consistency, not perfection.
I'll also share one of the biggest mindset shifts that helped me maintain more than 200 pounds of weight loss for nearly two decades: the people who successfully keep the weight off aren't the ones who have perfect holidays. They're the ones who have ordinary Mondays. They simply get back to eating balanced meals, drinking water, moving their bodies, and caring for themselves—without guilt or shame.
If you've been trying to lose weight, searching for the perfect meal plan, or wondering why you keep feeling stuck in the all-or-nothing cycle, I hope this conversation encourages you to stop viewing healthy habits as punishment and start seeing them as an act of self-respect.
This week, don't ask yourself how to make up for the weekend.
Ask yourself what your future self will thank you for.
Because you don't need to restart.
You simply need to resume. 💜
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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://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 this episode, I'm answering one of the questions I get asked more than almost any other: "Do you take insurance?" But this conversation isn't really about insurance—it's about why so many intelligent, motivated people continue to struggle to lose weight, even when they know exactly what healthy eating looks like. If you've ever downloaded another meal plan, tried to lose weight fast, or felt like you know what to do but just can't seem to stay consistent, this episode is for you.
I explain why sustainable weight loss isn't an information problem—it's a behavior change problem. We talk about the research showing that frequent nutrition counseling and accountability produce better long-term outcomes than occasional visits, why learning healthy habits is much like learning any new skill, and why support is often the missing ingredient. I also pull back the curtain on how insurance coverage for nutrition counseling works, why many plans limit access, and why those limitations can make lasting behavior change so much harder.
We also dive into the overwhelming world of social media nutrition advice. From influencers selling miracle supplements and unrealistic promises to debates over the high protein diet, low carb diet, and the "perfect" way to eat, I explain why confidence shouldn't be confused with credentials and why individualized, evidence-based nutrition matters so much. Every person has different goals, medical conditions, schedules, and challenges—and your nutrition plan should reflect that.
Most importantly, I want you to leave this episode with hope. You don't need another quick fix or another generic meal plan. You need the right support, realistic strategies, and someone willing to walk alongside you as you build habits that last. Because lasting success isn't about perfection—it's about creating a healthier life you can actually sustain.
(See below for a full list of resources used for this episode.)
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If you're tired of trying to figure it all out on your own and you're ready for individualized, evidence-based coaching, I'd love to help.
Schedule your Winning at Weight Loss Breakthrough Session here: 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
Anchored In Evidence:
Academy of Nutrition and Dietetics – Adult Weight Management Evidence-Based Nutrition Practice Guidelinehttps://www.andeal.org/topic.cfm?menu=5303&cat=5645
Academy of Nutrition and Dietetics Position Paper: The Role of the Registered Dietitian Nutritionist in Adult Overweight and Obesity Managementhttps://www.jandonline.org/article/S2212-2672(17)31849-X/fulltext
Medicare – Medical Nutrition Therapy (MNT) Benefitshttps://www.medicare.gov/coverage/medical-nutrition-therapy-services
National Weight Control Registryhttp://www.nwcr.ws
Centers for Disease Control and Prevention (CDC) – Healthy Weight, Nutrition, and Physical Activityhttps://www.cdc.gov/healthy-weight-growth/
Dietary Guidelines for Americanshttps://www.dietaryguidelines.gov
USDA MyPlatehttps://www.myplate.gov
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – Choosing a Safe and Successful Weight-loss Programhttps://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program
 

Hey Friends, welcome back!
I took last week off so this week is a bonus double episode!
In this special interview episode, I sit down with my friend and colleague, Colleen Sloan, PA-C, RDN, host of the Exam Room Nutrition podcast, to have an honest conversation about weight stigma, nutrition counseling, pediatric weight management, and what patients deserve from their healthcare providers. If you've ever felt anxious about stepping on a scale, dreaded a doctor’s appointment, or felt judged because of your body size, this episode is for you.
We dive into how early experiences with weight conversations can shape our relationship with food and our bodies for years to come. Colleen shares her perspective as both a registered dietitian and physician assistant, explaining why focusing solely on weight can often do more harm than good—especially for children and adolescents. Instead, we discuss the importance of addressing behaviors, nutrition habits, movement, and overall health rather than assigning worth to a number on the scale.
We also tackle some of today's hottest nutrition topics, including the role of a high protein diet for sustainable weight loss, why fiber deserves more attention, and how to approach protein supplements, bars, shakes, creatine, and other popular wellness trends. If you've ever wondered whether a low carb diet is necessary to lose weight, or how to build a realistic nutrition plan that supports long-term success, you'll find plenty of practical takeaways in this conversation.
Finally, we discuss the explosion of peptides and other "miracle" solutions being marketed online. Together, we emphasize the importance of evidence-based care and why slow, steady, sustainable habits will always outperform quick fixes designed to help you lose weight fast. This episode is packed with compassion, science, and real-world advice that will leave you feeling empowered to advocate for yourself and focus on what truly matters: building a healthier life—not just a smaller body.
Find Colleen Sloan on IG & Linked In @examroomnutrition 
Website: www.examroomnutrition.com 
Podcast http://www.youtube.com/@examroomnutrition 
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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://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 this episode, I’m diving into one of the most normalized — and honestly most damaging — phrases in diet culture: “I cheated.” I unpack what we really mean when we say we had a “cheat meal” or “cheat day,” and why the language we use around food matters so much more than we realize. Because when we label foods or eating experiences as cheating, we often create guilt, shame, and all-or-nothing thinking that keeps us trapped in the binge-restrict cycle for years.
I also share a powerful story written by a woman years after bariatric surgery that completely changed the way I think about the word “cheat.” Her realization that she wasn’t cheating the diet, the surgery, or her healthcare team — but ultimately cheating herself out of peace, health, consistency, and confidence — is something I know so many listeners will deeply relate to.
Throughout the episode, I explain the difference between flexible eating and spiraling emotionally around food. Sustainable weight loss is not about perfection, rigid food rules, or never eating fun foods again. Real life includes birthdays, vacations, pizza nights, holidays, date nights, and celebrations. The goal is not to eliminate those experiences — it’s to learn how to enjoy them without guilt, shame, or abandoning ourselves afterward.
Most importantly, I challenge listeners to start paying attention to the language they use around food and to stop viewing themselves as “bad” or “failures” for simply being human. Long-term weight loss maintenance is built through consistency, flexibility, self-awareness, and learning to trust yourself — not through punishment or perfection.
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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://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 tackling one of the strangest nutrition fears that has exploded in wellness culture lately: the fear of fruit. I share a real conversation from a recent Winning at Weight Loss Breakthrough Session with a client who told me she constantly craved sweets and carbs, yet intentionally avoided fruit because she believed it contained “too much sugar.” Meanwhile, her diet was packed with highly processed “health” foods like protein bars, protein cookies, keto snacks, and low-carb packaged foods that still left her hungry and unsatisfied.
Throughout this episode, I break down the three biggest reasons I believe fruit deserves a place in a healthy, sustainable eating pattern. First, I explain how fruit supports satiety through fiber, water, and volume, helping us feel physically full and emotionally satisfied while often providing far fewer calories than many processed snack foods. I also discuss why most people are drastically under-consuming fiber and how removing fruit out of fear can unintentionally worsen cravings, hunger, and overeating.
I also talk about how fruit can actually HELP reduce cravings rather than increase them, especially when paired with protein or healthy fats like Greek yogurt, cottage cheese, nuts, or peanut butter. Instead of white-knuckling our way through restrictive diets, I encourage listeners to embrace balanced, satisfying meals and snacks that support long-term consistency.
Most importantly, I remind listeners that fruit is not the reason people struggle with obesity or weight regain. Sustainable weight loss is built through overall habits and dietary patterns — not by fearing bananas or strawberries. I encourage everyone to stop zooming in on single foods and instead focus on balance, fiber, protein, hydration, sleep, stress management, and realistic long-term habits that truly support health and lasting weight loss.
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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://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!
In this episode, I’m diving into one of the most frustrating — but most important — realities in nutrition: why “it depends” is usually the most honest and evidence-based answer when it comes to food, weight loss, and health. I talk about how social media influencers and wellness “experts” often push rigid, black-and-white nutrition rules because certainty sells, even when that advice can actually create confusion, fear, guilt, and long-term damage to our relationship with food.
Throughout the episode, I unpack why nutrition is never one-size-fits-all. Human beings are nuanced. Our medical histories, lifestyles, stress levels, budgets, activity levels, food preferences, and relationships with food are all completely different — which is exactly why blanket statements like “carbs are bad,” “everyone should go low carb,” or “all processed foods are toxic” can be so harmful. I explain how context always matters and why the same strategy that helps one person may actually hurt another.
I also talk about the danger of assigning morality to food and how labeling foods as “good,” “bad,” “clean,” or “toxic” often fuels shame, emotional eating, binge-restrict cycles, and all-or-nothing thinking. Instead of obsessing over perfection, I strongly encourage you to focus on flexibility, sustainability, and learning how to make balanced decisions consistently without spiraling emotionally over food.
Most importantly, I challenge you to reflect on what nutrition fear-mongering you may have internalized over the years and ask yourself whether those beliefs are actually helping you build a healthier, more sustainable life — or simply keeping you anxious around food. Because true food freedom is not found in rigid rules. It’s found in learning what realistically works for your body, your life, and your long-term goals.
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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://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 tackling one of the biggest lies diet culture ever sold us: that in order to lose weight, we need to survive on tiny portions, constant hunger, and “sad little bird meals.” I’m talking all about volume eating — not binge eating, but learning how to build satisfying, nourishing meals that actually keep you full while still maintaining a healthy calorie deficit for weight loss.
I explain why so many people struggle with aggressive diets and restrictive meal plans. When we try to lose weight fast by eating as little as possible, our bodies eventually push back. Hunger increases, cravings intensify, food noise takes over, and before we know it, we’re elbow-deep in peanut butter or making a late-night Taco Bell run wondering what happened. The problem usually isn’t a lack of willpower — it’s an unsustainable strategy.
Throughout the episode, I break down my four biggest practical tips for creating satisfying meals in a calorie deficit:
Load up on non-starchy vegetables for volume, fiber, and fullness
Prioritize lean protein at every meal to support satiety and muscle preservation
Stop fearing high-fiber, complex carbohydrates like potatoes, fruit, oatmeal, beans, and popcorn
Be mindful of liquid calories that can quietly add up without helping you feel full
Most importantly, I talk about why satisfaction matters so much in long-term weight loss. Sustainable weight loss is not about eating the least amount of food possible. It’s about creating a realistic, balanced approach you can actually repeat consistently for life. If your plan feels miserable, eventually the pendulum swings. But when your meals feel satisfying, nourishing, and enjoyable, consistency becomes so much easier.
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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://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