More Than A Number | Lose Weight, High Protein Diet, Low Carb Diet, Meal Prep, Lose Weight Fast

Sam Barone | RD, Weight Mgmt Specialist, Diet Culture Rebel
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  • NUTRITION

Are you an elder millennial that's been weight watching since the womb? Are you a victim of 90's diet culture PTSD? Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off? Have you lost weight 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 on your weight loss 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 years after 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 myself and be a light for others. 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 take the evidence-based science and marry it with real life.  Because let's be real, not everything that looks good on paper works in our real lives.   I truly believe with every fiber of my being that God gifted me the opportunity to bring both the clinical facts and the lived experience to customize a simple game plan for YOU to finally win at weight loss. 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 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 finally start WINNING at weight loss, 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://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: sam@theanchorednutrition.com

  1. 6 DAYS AGO

    38 | Lose Weight Fast? The Truth About High Protein Diets, Meal Prep & Weight Loss Magic

    Welcome back, my friend! Are you ready for some loving truth and tough love?  Guys, when it comes to weight loss - there is no magic. No magic pill, no magic powder, no detox tea, no supplement, no surgery, no injection, and no influencer hack that can replace the foundation of a healthy lifestyle. I open by sharing a real client conversation that highlights what so many people are feeling right now—comparison, impatience, and the belief that faster must mean better. From there, I dive into why “magic” sells so well. When you feel frustrated, discouraged, or desperate, quick fixes sound merciful. But most of the time, they’re just marketing. I break down some of the most common forms of modern weight loss magic: fat burners, detoxes, fad diets, supplements, medications, injections, and bariatric surgery. I explain where nuance matters—because some tools absolutely can help the right person in the right situation—but no tool can do the inner work for you. None of them automatically create habits, consistency, self-trust, emotional regulation, or identity change. I also ask a powerful question: Do you want to lose weight… or do you want to live a long, healthy, vibrant life? Because those are not always the same pursuit. Losing weight fast may focus on urgency and appearances. True health asks deeper questions: How is your energy? Your sleep? Your strength? Your mental health? Your relationship with food? Can you sustain the life you’re building? Consistency with the basics is the closest thing to magic. My hope for this episode is that it frees you from chasing the next promise and reminds you that lasting change is built one decision at a time. You are not one product away from peace—you’re one aligned choice away from a different life. *************************************************************************** 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

    29 min

  2. 27 APR

    37 | Faith, Food & Fads – Lose Weight without Extremes with Coryn Brown & Crysanne Clay; Part 2

    Hey, friends – welcome back! In this second part of my conversation with Coryn and Crysanne from the Her Healthy Body podcast, we went deep—and I mean deep. This wasn’t just another conversation about macros, meal prep, or how to lose weight. This was about what truly sustains health in the middle of real life: faith, resilience, identity, and purpose. Crysanne shared an incredibly powerful story of walking through heartbreaking personal loss, family upheaval, and trauma all at once. Instead of turning to old coping mechanisms or self-destruction, she leaned into her faith and allowed God to carry her through one of the hardest seasons of her life. It was such a beautiful reminder that our greatest growth often comes through the hardest valleys. Coryn then opened up about how motherhood and faith transformed her relationship with body image. She talked honestly about how easy it is to idolize appearance, followers, validation, and the scale—and how inviting God into her health journey shifted her focus from obsession to purpose. That part really resonated with me because so many women are chasing external approval while neglecting internal peace. We also discussed how self-talk changes when we stop seeing our bodies through the world’s lens and start seeing them as something valuable, worthy, and entrusted to us. That doesn’t mean perfection—it means grace, stewardship, and perspective. And of course, we had to bring it back to some practical nutrition wisdom too. We talked about the importance of protein, why strength training matters, avoiding the “protein ick,” building muscle instead of obsessing over the scale, and focusing on real foods over ultra-processed products. If I could sum up this episode in one sentence, it would be this: lasting weight loss is never just about food—it’s about healing, identity, habits, and who you become along the way. I truly loved this conversation, and I know it will bless you the way it blessed me. Her Healthy Body is on Apple Podcasts and anywhere you listen.  Instagram: @her.healthy.body Website: herhealthybody.co Email: team@herhealthybody.co Facebook Community: Her Healthy Body *************************************************************************** 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

    30 min

  3. 20 APR

    36 | Faith, Food & Fads – Lose Weight without Extremes with Coryn Brown & Crysanne Clay; Part 1

    Welcome back, friends! In this special guest episode, I sat down with Coryn and Crysanne of the Her Healthy Body podcast, and let me tell you—we quite literally could have talked for hours! They’re a mother-daughter coaching duo with a powerful story, a deep faith-centered mission, and such a refreshing perspective on health, healing, and sustainable weight loss. We talked about how so many women enter the health space with good intentions, only to get swept up in extremes. Coryn and Crysanne shared how what began as a healthy bond through movement and fitness eventually turned into chasing smaller bodies, restrictive habits, obsession, and burnout. I know so many of you will relate to that path—starting with “I just want to feel better,” and somehow ending up trapped in food rules, punishing workouts, and never feeling like enough. One of the biggest themes in our conversation was this: education matters, but personalization matters more. We discussed how certifications and nutrition knowledge are valuable, but they don’t automatically teach someone how to understand the individual in front of them. Real coaching requires empathy, nuance, and the ability to meet people where they are—not where an algorithm says they should be. We also had a powerful conversation about support versus sabotage—especially within family relationships. Sometimes the people who love us most unintentionally reinforce harmful beliefs about food, dieting, or body image. Sometimes we even do that to others without realizing it. Even I can admit I’ve been guilty of it…woopsies! Another major takeaway: health is not punishment. We talked about helping women move away from “eat less, exercise more, suffer more” and toward nourishment, strength, peace, and habits that actually last. Adding protein. Adding vegetables. Getting stronger. Sleeping better. Feeling human again. If you’ve ever felt exhausted by dieting, confused by mixed messages, or afraid that sustainable weight loss means giving up, this episode is going to encourage you in a big way. And trust me—this is only Part 1. You DO NOT want to miss Part 2 next week! Her Healthy Body is on Apple Podcasts and anywhere you listen.  Instagram: @her.healthy.body Website: herhealthybody.co Email: team@herhealthybody.co Facebook Community: Her Healthy Body *************************************************************************** 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

    28 min

  4. 13 APR

    35 | You Don’t Have to Hate Food to Lose Weight: Loving vs Depending Explained

    Hey you! If you’ve ever felt like you “love” certain foods but also feel out of control around them… this episode is for you. Today, I’m breaking down the difference between loving food and depending on food, and why that distinction matters so much for your weight loss journey and overall relationship with food. I start by sharing my own experience with the Atkins diet — from eating bacon cheeseburgers without buns to trying to convince myself that Cool Whip with peanuts was a satisfying dessert (spoiler: it wasn’t). That phase of my life taught me a powerful lesson: if the way you’re eating feels like punishment, it’s not going to last. We talk about what it actually looks like to love food — enjoying it without guilt, building meals that support your body, and having flexibility — versus what it looks like to depend on food, like using it as your only coping tool or constantly starting over. One of the biggest takeaways from this episode is this: 👉 Sometimes it’s not the food we love — it’s the way we think it’s going to make us feel. Because if those foods consistently leave you feeling guilty, uncomfortable, or frustrated… that’s not love. That’s dependence. I also walk you through four simple, practical steps to start improving your relationship with food: Stop trying to change everything at once Focus on addition instead of restriction Zoom out and think long-term Build meals you actually enjoy This is your reminder that you don’t have to hate your food to reach your goals. You can love what you eat and feel good in your body. And as always… this is about so much more than a number. 💛 *************************************************************************** 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

    25 min

  5. 6 APR

    34 | Trying to Lose Weight but Feel Sabotaged? Here’s What to Do

    Welcome back, friends! If you’ve ever felt like you’re doing everything “right” — meal prepping, staying consistent, showing up for yourself — only to feel like the people around you are making it harder… this episode is for you. I walk you through a very real (and honestly kind of funny, but also frustrating) scenario of navigating food pushers at work — because this is where so many people struggle. It’s not just about food… it’s about people. In this episode, I break down what “sabotage” actually looks like — and why it’s often subtle, repeated, and normalized, which is exactly why it wears you down over time. We dive into the deeper reasons behind these behaviors, including how change can feel threatening to others, the fear of being left behind, and how your growth can unintentionally highlight someone else’s stagnation. And one of the most important takeaways: a lot of this isn’t actually about you. I also explain the difference between intent and impact — how someone can mean well but still make your journey more difficult — and how to respond in a way that protects your progress without damaging your relationships. You’ll walk away with practical strategies for setting boundaries, communicating clearly, and handling those real-life moments with confidence. We also talk about why you don’t need to justify your choices to everyone — and how consistency in your responses is what actually creates change. Most importantly, I want you to understand this: you can give people grace without sacrificing your progress. If you’ve been feeling stuck, frustrated, or unsupported — this episode will help you take your power back. *************************************************************************** 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

    28 min

  6. 30 MAR

    33 | Trying to Lose Weight? The Support You Actually Need (and How to Ask for It)

    Hey Friends! If you’ve ever felt like you’re trying to lose weight while the people around you just don’t get it — this episode is for you. In today’s conversation, I’m diving into the role that support actually plays in your weight loss journey… and why so many people feel like they’re not getting the support they need — even from people who genuinely care about them. Because here’s the truth: most people don’t lack support — they lack aligned support. I break down the different types of support that truly make a difference, including your environment, the way people speak to you, and the habits and routines you share with others. We also talk about why things can feel especially challenging with a spouse or partner, and how your changes can impact the dynamic of your relationship more than you might expect. From there, I walk you through exactly how to ask for support in a clear, calm, and effective way — without creating conflict. I also cover how to navigate situations outside of the home, like friends, family, and coworkers, where social pressure around food can make things feel even harder. If you’ve been relying on willpower alone, this episode will help you shift your focus to something much more powerful: creating an environment and support system that actually works with you, not against you. If this resonates, share it with someone who’s part of your support system — and don’t forget to leave a review if you’re enjoying the podcast. 💛 *************************************************************************** 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

    26 min

  7. 23 MAR

    32 | Trying to Lose Weight but Have no Support? Why Lasting Weight Loss Needs Lasting Support.

    Welcome back, friends! In this episode, I’m talking about something that does not get nearly enough attention in the weight loss space: the reality that your environment — and the people around you — matter just as much as your nutrition plan. I open up by sharing some very personal memories from childhood, when sneaking and hiding food became normal for me while growing up in a house where snacks and sweets were always around. Even back then, I knew what I was doing had to stay secret, and looking back now, I can see how much my environment shaped my relationship with food. That’s exactly why I wanted to have this conversation. So many of us are trying to lose weight while living with people who are absolutely not. Maybe it’s a spouse ordering takeout, kids with snacks everywhere, coworkers bringing in treats, or family and friends pressuring us to “just have one.” Most of the time, it’s not intentional sabotage — but that doesn’t mean it doesn’t make the journey harder. In this episode, I break down why having the “perfect plan” isn’t enough if it only works during perfect conditions. We talk about the emotional toll of sharing a kitchen, why restrictive approaches like a strict low-carb diet can make things even harder in family settings, and what real support actually looks like. Most importantly, I share practical strategies for making this sustainable: communicating clearly about what you need, creating simple default meals, building a flexible structure instead of a rigid one, and focusing on what you can control. The biggest takeaway? You do not need a perfect diet. You need a realistic strategy that works in your actual life. Meal prep helps. A high-protein diet helps. But long-term success comes from learning how to navigate your environment without losing yourself in the process. *************************************************************************** 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

    22 min

  8. 16 MAR

    31 | Meal Prep, High Protein Diet… and Why You Still Feel Stuck Trying to Lose Weight

    Hey Friends, welcome back! Have you ever spent hours on Sunday meal prepping—buying groceries, chopping vegetables, cooking protein, portioning everything into containers—only to find yourself ordering pizza by Tuesday? If that sounds familiar, you are not alone. In this episode, I’m talking about something that almost no one addresses when it comes to weight loss: the implementation gap. Most people don’t struggle because they lack information. If you’re listening to this podcast, you probably already know the basics. You know a high protein diet helps with satiety. You know meal prep can make healthy eating easier. You know resistance training matters, and that moving your body consistently supports your health. The problem usually isn’t knowledge. The problem is consistency when real life happens. Life doesn’t occur during perfect weeks. It happens during busy weeks, stressful weeks, emotional weeks, and completely unpredictable weeks. And if your strategy only works when everything goes perfectly, it’s not really a strategy—it’s a temporary plan. In this episode, I break down the common reasons people get stuck in the “starting over” cycle. Perfectionism plays a big role. The moment something goes slightly off plan, we assume the entire week is ruined. Weekend routines can also derail progress, especially when we move from strict weekday habits into guilt and shame by Monday morning. Add in overly restrictive plans designed to lose weight as fast as possible, and burnout becomes almost inevitable. The real shift comes from identity. Instead of operating from the mindset of “I’m on a diet,” successful long-term maintainers think, “I’m someone who maintains.” That means learning to reset instead of restart. One slip doesn’t require waiting until Monday to begin again. The next meal is the opportunity to realign. Sustainable weight loss isn’t built on perfect weeks. It’s built on thousands of imperfect days where you simply keep going. And sometimes the most powerful habit you can build is the ability to reset quickly and keep moving forward. *************************************************************************** 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

    19 min
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About

Are you an elder millennial that's been weight watching since the womb? Are you a victim of 90's diet culture PTSD? Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off? Have you lost weight 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 on your weight loss 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 years after 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 myself and be a light for others. 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 take the evidence-based science and marry it with real life.  Because let's be real, not everything that looks good on paper works in our real lives.   I truly believe with every fiber of my being that God gifted me the opportunity to bring both the clinical facts and the lived experience to customize a simple game plan for YOU to finally win at weight loss. 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 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 finally start WINNING at weight loss, 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://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: sam@theanchorednutrition.com

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