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
  • 4.9 (53)
  • 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. 2d ago

    52 | Weight Loss Isn’t Always What You Eat...It’s HOW You Eat It

    Hey Friends - welcome back! When we're trying to lose weight or improve our health, we spend a LOT of time thinking about what we eat. Are we getting enough protein and fiber? Are our portions right? Are we eating the “right” foods? But how we eat matters too. In this episode of More Than a Number, we're digging into the science of mindful eating, eating speed, digestion and sustainable weight loss—and why slowing down may affect much more than you realize. We'll break down what happens in your body before food even reaches your stomach, including the cephalic phase of digestion, why chewing thoroughly and eating slowly matter, and how rushed or distracted eating can affect your ability to notice hunger and fullness cues. We're also talking about aerophagia—or swallowing air—and how eating and drinking behaviors can contribute to gas, belching, bloating and abdominal discomfort. And if you've had bariatric surgery, I especially want you to hear why bite size, chewing, pacing and drinking behaviors continue to matter long after surgery. Plus, we’ll talk about eating speed and fullness cues, why you shouldn’t automatically blame a food every time your stomach feels uncomfortable, and what mindful eating looks like for normal people who do NOT have seven minutes to contemplate a raisin. 😂 And no—eating slowly doesn’t magically “boost your metabolism.” This week, I’m giving you one simple experiment to become more aware of how you fuel your body—without another diet, food rule or overhaul. Because sometimes it’s not just what you eat. It’s HOW you eat. ****************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you!  Learn more and enroll here: ⚓ thrive.theanchorednutrition.com Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 sam@theanchorednutrition.com 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition   Research & References Eating rate, intake & attention Robinson E, et al. A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. American Journal of Clinical Nutrition. 2014;100(1):123–151. Slower eating was associated with lower energy intake compared with faster eating in the included experimental studies. PubMed: Eating rate, energy intake and hunger Ohkuma T, et al. Association between eating rate and obesity: a systematic review and meta-analysis. International Journal of Obesity. 2015. This is the observational evidence we used when discussing the association between faster eating and higher body weight. PubMed: Eating rate and obesity Robinson E, et al. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition. 2013;97(4):728–742. PubMed: Eating attentively Eating while distracted: a systematic review and meta-analysis of the effect of distraction on concurrent and later energy intake in adults. 2026. This newer review is the basis for our nuanced discussion that distraction doesn't necessarily increase intake at the current meal in every circumstance, but can influence later intake. PubMed: Eating while distracted Cephalic-phase responses Wiedemann SJ, et al. Evidence for cephalic phase insulin release in humans: A systematic review and meta-analysis. Appetite. 2020;155:104792. This meta-analysis found evidence supporting cephalic-phase insulin secretion in humans. PubMed: Cephalic-phase insulin release meta-analysis Pullicin AJ, et al. Cephalic phase insulin release: A review of its mechanistic basis and variability in humans. Physiology & Behavior. 2021;239:113514. Importantly, this review also describes the considerable variability and remaining uncertainty around the response—which is why we don't turn it into a “metabolism hack” in the episode. PubMed: Cephalic-phase response review Aerophagia, belching & bloating Liu K, et al. Diagnostic and Management Review of Gastric and Supragastric Belching, Aerophagia, and Rumination Syndrome. Clinical Gastroenterology and Hepatology. 2026;24(2):285–295. PubMed: Aerophagia and belching review Moshiree B, et al. AGA Clinical Practice Update on Evaluation and Management of Belching, Abdominal Bloating, and Distention: Expert Review. Gastroenterology. 2023;165(3):791–800.e3. PubMed: AGA review of belching, bloating and distention Hemmink GJM, et al. Excessive belching and aerophagia: two different disorders. This paper is also useful for an important distinction: true aerophagia involves excessive swallowing of air that enters the GI tract and can contribute to abdominal bloating/distention; excessive supragastric belching is a different phenomenon. PubMed: Aerophagia and excessive belching Bariatric surgery nutrition & eating behaviors Mechanick JI, et al. Clinical Practice Guidelines for the Perioperative Nutrition, Metabolic, and Nonsurgical Support of Patients Undergoing Bariatric Procedures — 2019 Update. Guidelines cosponsored by AACE/ACE, TOS, ASMBS, OMA and ASA. PubMed: Bariatric clinical practice guidelines Sherf Dagan S, et al. Nutritional Recommendations for Adult Bariatric Surgery Patients: Clinical Practice. Advances in Nutrition. This review specifically includes eating slowly, chewing well, small bites, stopping at comfortable fullness, separating liquids from solids and avoiding carbonated beverages among postoperative recommendations. It also discusses rapid eating and insufficient chewing in relation to postoperative dysphagia. Full-text bariatric nutrition recommendations Obesity Medicine Association. Bariatric nutrition and evaluation of the metabolic surgical patient: Update to the 2022 OMA Clinical Practice Statement. This newer guidance reinforces slow eating, thorough chewing, avoiding carbonation and behavior modification for common postoperative GI symptoms. OMA bariatric nutrition update

  2. Aug 10

    51 | The First Step to Lasting Weight Loss Isn't What You Think

    Welcome back! What if the first step to lasting weight loss has nothing to do with protein, meal prep, or exercise? In this episode, we're talking about something that often gets overlooked—but it's the foundation of every lasting change we make: awareness. For so many of us, tracking feels intimidating. It can bring up feelings of guilt, shame, or the fear of being judged. But what if we looked at it differently? What if tracking wasn't about punishment or perfection, but simply about collecting information? I'll share what more than a decade of working in weight management has taught me, why research shows we often underestimate how much we're eating, and how one simple conversation with a patient perfectly illustrated the power of paying attention. We'll also talk about why awareness extends far beyond calories and how tracking things like protein, water, sleep, stress, movement, and even your mood can help you better understand your body. This week's challenge isn't to overhaul your life or chase perfection. It's simply to notice. Because awareness comes before change, and lasting change begins when we're honest about where we are—not where we wish we were. Remember...honesty isn't failure. It's the starting line. If this episode encouraged you, I'd love for you to share it with someone who needs to hear it. ****************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you!  Learn more and enroll here: ⚓ thrive.theanchorednutrition.com Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 sam@theanchorednutrition.com 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition

  3. Aug 3

    50 | How to Stay Consistent When Life Gets Hard (What 30 Days Taught Me)

    Welcome back! Can 30 days really change your life? A month ago, I challenged myself to post on social media every day for 30 days. I thought it was simply an accountability challenge to help me show up more consistently. What I didn't know was that life was about to throw me one of the hardest personal seasons I've ever experienced. In this episode, I share how those 30 days became so much more than a social media challenge. They became a reminder that we don't need perfect circumstances to move forward—we just need to keep coming back to our anchors. We'll talk about why awareness is the first step toward lasting change, how accountability helped me keep showing up when I wanted to quit, and why nourishing your body, protecting your sleep, moving your body, managing stress, and leaning into your faith matter even more when life gets hard. I also share how this experience became the foundation for my new coaching program, 30 Days to Thrive, and why I believe 30 days isn't about transforming your entire life—it's about planting the seeds that eventually do. If you've been feeling stuck, overwhelmed, or like you've drifted away from the habits that help you feel your best, I hope this episode reminds you of one simple truth: We don't have to start over. We just have to come back to our anchors. If you're ready to stop chasing weight loss and start building a healthier life that supports it, I'd love to walk alongside you. Learn more about 30 Days to Thrive at thrive.theanchorednutrition.com. *************************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you!  Learn more and enroll here: ⚓ thrive.theanchorednutrition.com Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 sam@theanchorednutrition.com 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition

  4. Jul 27

    49 | Stop Chasing Weight Loss. Build a Life That Supports It.

    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. *************************************************************************** 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

  5. Jul 20

    48 | How Nick & Tina Lost Over 360 Pounds Together: What Finally Made Weight Loss Stick (Part 2)

    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. *************************************************************************** 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

  6. Jul 13

    47 | How Nick & Tina Lost Over 360 Pounds Together: The Truth About Weight Loss Nobody Talks About (Part 1)

    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. *************************************************************************** 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

  7. Jul 6

    46 | Trying to Lose Weight After the Holiday Weekend? Don't Restart. Resume.

    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. 💜 *************************************************************************** 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

  8. Jun 29

    45 | Why You Can't Lose Weight With Another Meal Plan

    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.) *************************************************************************** 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 Guideline https://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 Management https://www.jandonline.org/article/S2212-2672(17)31849-X/fulltext Medicare – Medical Nutrition Therapy (MNT) Benefits https://www.medicare.gov/coverage/medical-nutrition-therapy-services National Weight Control Registry http://www.nwcr.ws Centers for Disease Control and Prevention (CDC) – Healthy Weight, Nutrition, and Physical Activity https://www.cdc.gov/healthy-weight-growth/ Dietary Guidelines for Americans https://www.dietaryguidelines.gov USDA MyPlate https://www.myplate.gov National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – Choosing a Safe and Successful Weight-loss Program https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program

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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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