More Than a Number | Sustainable Weight Loss, Healthy Eating for Weight Loss, Mindful Eating for Weight Loss, Weight Loss for

Welcome back, friends!

Ever rush out the door with nothing but coffee, only to find yourself absolutely STARVING a few hours later?

Or maybe you want to eat breakfast, but between getting ready, getting everyone else out the door, and trying to make it to work on time, it just doesn't happen.

Eating a nutritious breakfast doesn't have to mean waking up an hour earlier or spending your entire morning in the kitchen!

We are continuing our series on how to eat well when you have absolutely no time, and this week we're talking all things breakfast.

We're getting into easy, realistic options that can help you stay satisfied, save time, and make mornings a little less chaotic.

In this episode, we're talking about:

• Why breakfast timing isn't one-size-fits-all, and what to consider if skipping breakfast leaves you hangry later.
• Quick breakfast ideas, including eggs, Greek yogurt, overnight oats, breakfast sandwiches, and even leftovers.
• How to build a breakfast with enough protein, fiber, and overall nutrition to actually keep you satisfied.
• My make-ahead breakfast sandwich assembly line and how I prep five jars of overnight oats in less than seven minutes.
• What to consider when you're relying on smoothies, premade protein shakes, or coffee as your entire breakfast.
• How to make better use of coffee shops, drive-throughs, and convenience stores when you need breakfast on the go.

And yes, we're talking about those already-peeled hard-boiled eggs. Because sometimes paying a little extra to avoid peeling eggs is absolutely worth it. At least it is for me! 😂

******************************************************************************

The ANCHOR Method Toolkit is available now! Your self-guided roadmap to losing weight AND keeping it off is only a few clicks away…

Explore the Toolkit: https://toolkit.theanchorednutrition.com/

Visit Anchored Nutrition: https://www.theanchorednutrition.com/

Remember, we don’t chase weight loss. We build the healthier life that supports it.

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

Welcome back, friend!

It's five o'clock, you're exhausted, you've been making decisions all day, and now somebody expects you to figure out what's for dinner. (Even when the somebody is you...)

Anybody else feel like lying on the kitchen floor and eating crackers instead? 😂

I love cooking, but even I have nights when the thought of figuring out dinner, preparing it, and cleaning up afterward is just too much. And if the ingredients are still in my freezer? Well, let's just say my freezer is where food goes to die.

In this episode of More Than a Number, we're getting practical about how to eat well when you have absolutely no time to cook. Because sustainable weight loss doesn't require elaborate recipes, hours of meal prep, or making everything from scratch.

We're exploring three realistic dinner strategies:

• Restaurant and fast-food meals: How to make satisfying choices without treating takeout like you've ruined your weight loss efforts.
• Grocery-store shortcuts: Easy dinners using rotisserie chicken, frozen vegetables, microwaveable grains, and other convenient foods.
• Batch prepping: How to prepare a few ingredients once and turn them into different meals throughout the week.

I'm sharing actual meal combinations, a flexible five-day dinner plan, and a few opinions about potatoes, pizza, and why carbohydrates deserve a little more respect!

Whether you're working long hours, feeding a family, or just tired of deciding what's for dinner, you'll leave with ideas you can actually use.

Eating well doesn't have to mean cooking everything yourself. We're building a healthier life that works with our schedules, not against them.

Next week, we're tackling breakfast and lunch!

******************************************************************************

The ANCHOR Method Toolkit is available now! Your self-guided roadmap to losing weight AND keeping it off is only a few clicks away…

Explore the Toolkit: https://toolkit.theanchorednutrition.com/

Visit Anchored Nutrition: https://www.theanchorednutrition.com/

Remember, we don’t chase weight loss. We build the healthier life that supports it.

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

Welcome back & Happy 60th Episode!!

What if one of the most important pieces of building a healthier life has nothing to do with food, exercise, or the number on the scale?

We're talking about social health—our relationships, our sense of belonging, and the connection we have with the people around us.

After hearing Liz Bohannon speak about the connection recession at a recent leadership event, I couldn't stop thinking about something she shared: When we share our joy, it multiplies. When we share our burdens, the weight divides.

And whew, did that hit home.

In this very personal 60th episode of More Than a Number, we're exploring why loneliness and social isolation are more than uncomfortable feelings. Research from the CDC, the U.S. Surgeon General, and the World Health Organization shows that social connection plays an important role in our physical, mental, and emotional health.

Feeling alone and being unloved are not the same thing. But when we're hurting, it can be difficult to remember that.

We'll talk about how community supports sustainable weight loss and whole-person wellness, why asking for help can be so difficult, and five simple ways to strengthen meaningful connections in our everyday lives.

Because building a healthier life isn't just about nourishing our bodies. It's about caring for our hearts, minds, relationships, and spirits, too.

And we were never meant to do this life alone.

Resources mentioned:

• S. Surgeon General's Advisory on Social Connection
• CDC — Social Connection
• World Health Organization — Social Connection

A note about mental health: If you're struggling with depression, anxiety, hopelessness, or emotional distress, please reach out to a healthcare professional. In the U.S., you can call or text 988 for free, confidential support through the Suicide & Crisis Lifeline, 24/7. You do not have to be suicidal to reach out. If you're in immediate danger, call 911.

******************************************************************************

The ANCHOR Method Toolkit is available now! Your self-guided roadmap to losing weight AND keeping it off is only a few clicks away…

Explore the Toolkit: https://toolkit.theanchorednutrition.com/

Visit Anchored Nutrition: https://www.theanchorednutrition.com/

Remember, we don't start over. We just come back to our anchors.

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

Welcome back, friends!

I once decided I was going to get back in shape, pulled out my trusty Billy Blanks Tae Bo VHS tape, and got ready to pick up right where I'd left off.

There was just one little problem. I hadn't exercised in years, and my body was about 150 pounds heavier than it had been the last time Sir Billy and I worked out together.

Let's just say things didn't go according to plan. I didn't even make it through the warm-up. Actually, I didn't even make it to the warm-up. 😂

In this episode of More Than a Number, I'm sharing that very unfortunate (and now pretty funny) story and talking about one of the biggest mistakes we make when trying to get active again: starting where we used to be instead of where we actually are.

We're talking about why movement doesn't have to mean intense workouts, expensive gym memberships, or trying to burn as many calories as possible. I'll break down the physical activity recommendations, why strength training matters, and how those little "move snacks" throughout your day can add up.

We'll also talk about finding movement you actually enjoy, choosing activities that fit your time and energy, and learning to adjust your routine when life gets bananas instead of abandoning it altogether.

Because you don't have to wait until you can do the whole thing to do something.

Whether you're starting from zero, getting back into movement after a long break, or struggling to stay consistent, this episode will help you figure out your next realistic step.

And if you'd like some help identifying where to start, check out The ANCHOR Method Toolkit, my self-guided resource with assessments, evidence-based education, and practical tools to help you build healthier habits that fit your real life.

Explore the Toolkit: https://toolkit.theanchorednutrition.com/

Visit Anchored Nutrition: https://www.theanchorednutrition.com/

Remember, we don't start over. We just come back to our anchors.

******************************************************************************

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

When did weight loss get so dang complicated?

Track your calories. Don’t track your calories. Eat more protein. Get more fiber. Cut the carbs. Try fasting. Walk more. Lift weights. Sleep eight hours. Manage your stress. Take this supplement. Try that strategy.

There is SO much information out there — and plenty of it is good information. But when you’re trying to do all of it at once, it can start to feel like you need a degree in weight loss just to figure out what to eat for lunch.

In this episode of More Than a Number, I’m talking about why sustainable weight loss doesn’t need to be so complicated.

And I want to be really clear: simple does not mean easy.

I’ve maintained a weight loss of more than 200 pounds for almost two decades. I’m also a registered dietitian who specializes in weight management. I would never tell you that changing your habits, improving your health, losing weight, or maintaining that loss is always easy.

But I do believe we can make it simpler.

We’re talking about how all the conflicting advice and endless “shoulds” can actually make it harder to move forward, why you don’t need to optimize every area of your health at the same time, and how to start identifying what deserves your attention right now.

And I’m also introducing something I’ve been working on for a long time: The ANCHOR Method Toolkit, my new self-guided roadmap for simplifying sustainable weight loss and cutting through all that noise.

You don’t need another perfect plan.

You need a way to know what matters now, where to focus, and what to do next.

Get your ANCHOR Method Toolkit: http://toolkit.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

Welcome back!

Have you ever decided you were starting a diet on Monday, only to spend Sunday night eating everything you were convinced you wouldn’t be “allowed” to have anymore?

There’s actually a name for that: the Last Supper effect. And it’s a perfect example of what can happen when our approach to weight loss becomes overly restrictive.

In this episode, I’m talking about the cycle of restriction, overeating, guilt, and starting over—and why the answer isn’t always creating even stricter rules.

Because yes, weight loss requires a calorie deficit. Portions matter. Your overall eating pattern matters. Nutrition matters. But enjoyment matters, too.

We’ll talk about why making a food completely off-limits can sometimes make it feel even more powerful, how significantly undereating during the day can leave you ravenous and feeling out of control at night, and why it’s important to look at the whole pattern instead of blaming everything on willpower.

I’m also introducing something I call inclusion with intention: instead of automatically asking, “How do I stop eating this?” we start asking, “How could this fit?”

That might mean learning how pizza, pasta, chocolate, bread, ice cream—or whatever food you genuinely love—can exist within an eating pattern that still supports your goals.

Because food gets to be nourishment and joy. Fuel and comfort. Health, culture, tradition, celebration, memories, and love.

Sustainable weight loss isn’t about finding the strictest diet you can temporarily tolerate. It’s about creating an eating pattern you can actually live with for the rest of your life.

******************************************************************************

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

Welcome back!

Have you ever started a new habit, made it a week or two, and wondered why it still felt so hard? Maybe you assumed you lacked discipline—or that if the habit hadn’t become automatic by now, you were doing something wrong.

Here’s the problem: that whole “it takes 21 days to build a habit” thing? It’s not actually supported by the research.

In this episode of More Than a Number, I’m breaking down where the 21-day myth came from, what the research actually tells us about how long habits take to become automatic, and why your timeline may look completely different depending on the habit you’re trying to build.

More importantly, we’re talking about why this matters for sustainable weight loss. Losing weight isn’t just about following a plan long enough to see the scale move. Lasting change comes from building everyday habits that eventually become part of how you live.

I’m also sharing one of my favorite tools for building habits: a simple monthly habit tracker. We’ll talk about choosing habits that are specific and realistic, why tracking gives us a more accurate picture than our memory does, how habit stacking can make new behaviors easier to remember, and why a blank box is information—not failure.

Because missing one day doesn’t mean you need to start over. And your habit doesn’t need to be automatic by day 21.

It needs enough time and repetition to actually become part of your life.

🎁 FREE MONTHLY HABIT TRACKER

Ready to put this into practice? Grab my free Monthly Habit Tracker and use it to notice your patterns, build consistency, and focus on progress—not perfection.

Download the Free Monthly Habit Tracker

The habit you’re building today isn’t just about today. It’s a vote for the life you’re building five years from now. ⚓️

******************************************************************************

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

Welcome back!

Have you ever told yourself you were “resting”…while feeling guilty the entire time because you knew there was something else you wanted or needed to do?

Yeah. Me too.

After noticing myself slipping back into an old pattern with TV, I decided to take a TV fast for the entire month of August. What I expected was to get some time back. What I didn't expect was how much it would teach me about distraction, procrastination, real rest—and the subtle ways all of it can affect sustainable weight loss.

In this episode, we're talking about the difference between actually restoring yourself and simply keeping your brain occupied enough that you don't have to deal with whatever you're avoiding.

Because distraction doesn't always look like a problem. Sometimes it's scrolling for “a few minutes” before meal prepping. One more episode when you planned to go to bed. Picking up your phone before a workout…and suddenly 45 minutes are gone.

And that's where Awareness, the first step of the ANCHOR Method, comes in.

No judgment. Just notice.

We'll talk about the distraction → relief → guilt → more distraction loop, why procrastination isn't a character flaw, and how these patterns can quietly ripple into our sleep, movement, healthy eating and ultimately our weight loss goals.

I'm not telling you to cancel Netflix. 😂 I'm asking you to start noticing the difference between something that genuinely restores you and something you're using to avoid discomfort.

Because sustainable weight loss—especially weight loss for women over 40—isn't just about knowing what to eat.

Sometimes we don't need another plan. We need enough awareness to see what's keeping us from doing the things we already know support us.

Curious about the six books I read/listened to during my TV fast? I highly recommend every one of them—10/10:
📚 Stop Letting Everything Affect You — Daniel Chidiac
📚 The Body Keeps the Score — Bessel van der Kolk, M.D.
📚 Secure Love — Julie Menanno
📚 Secure — Amir Levine, M.D.
📚 Attached — Amir Levine, M.D. & Rachel S. F. Heller, M.A.
📚 The Mingling of Souls — Matt Chandler with Jared C. Wilson

******************************************************************************

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

Welcome back!

There's one word we throw around constantly in sustainable weight loss, and I don't think most of us actually know what we mean by it. Consistency. We say it, our doctors say it, every article on the internet says it — "just be consistent" — but what does that actually mean?

Here's what I've noticed after years of doing this work: we tend to land in one of two camps. Either we're doing all the right things five or six days a week and then beating ourselves up over Saturday dinner, or we're calling something "consistent" that's really only happened a handful of times. It cracks me up every time — we're using the same word for two completely different things.

In this episode we're digging into what consistency actually means, using the ANCHOR Method. Fair warning: we say the word so many times you might never want to hear it again. But by the end, we'll actually know what we mean by it.

Spoiler — it's not perfection, and it's not doing something once in a while and calling it a habit either. It's somewhere in between, and that space looks different depending on what we're talking about. We talk about why our eating habits need a different frequency than something like strength training, why one off night doesn't undo an otherwise supportive pattern, and why we're getting rid of the phrase "starting over" for good. We don't start over — we just come back to our anchors.

We also cover the flip side: what to do when we feel consistent but aren't seeing results, and how getting curious instead of assuming our bodies are broken gives us something to actually work with.

By the end, we'll have a simple, no-judgment way to check where we actually stand with any habit we're working on right now. Let's dig in.

******************************************************************************

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

Welcome back!

What if the way we eat, the way we feel, and the way we think about our bodies aren't separate issues at all?

In this episode, I'm joined by my friend and fellow registered dietitian Jaclyn Klauder, a Certified Eating Disorder Specialist with expertise in behavioral health nutrition. And this conversation gets into so many of the things I believe we've gotten wrong about health and weight loss.

Jaclyn and I talk about what it actually means to be healthy beyond a number on the scale, and why our physical, mental and emotional health are far more interconnected than we sometimes realize.

We dive into the difference between disordered eating and a diagnosable eating disorder—and why you absolutely cannot determine someone's relationship with food simply by looking at their body. We also explore the fascinating gut-brain connection, what restrictive eating can do to our gut health, and how food can support both our physical and mental well-being.

We also talk about hunger and fullness cues, emotional eating, body neutrality, mindful eating, and Jaclyn's “tool belt” approach to coping. One of my favorite reminders from our conversation? You can always go back to the food. Sometimes simply knowing we're allowed to have something takes away some of its power.

And yes, we tackle some of the nutrition nonsense circulating on social media, too. Because apparently even bananas and berries have become controversial. 😂

This is such a rich conversation about learning to work with our bodies rather than constantly fighting against them—and I can't wait for you to hear it.

Jaclyn Klauder, RDN, LD, CEDS
http://www.berrywellnutrition.com
Instagram: @berrywellnutrition
Email: jaclyn@berrywellnutrition.com

Hunger & Fullness Resources

Jaclyn and I talked about using hunger and fullness scales as a tool to help you become more aware of your body's cues. I've included two different versions so you can see which one resonates with you.

Download the Hunger & Fullness Scales here:

https://drive.google.com/drive/folders/14yGU9u_iIvWj7LTw1Bx8e2p5Nyn3dbyF?usp=sharing

***************************************************************************************

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

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

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

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

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

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

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

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

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

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: http://www.examroomnutrition.com

Podcast http://www.youtube.com/@examroomnutrition

***************************************************************************

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.

***************************************************************************

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