The holidays bring joy, tradition, food…and a whole lot of food noise. If you’ve ever headed into Thanksgiving excited, only to leave stuffed, stressed, or spiraling into the “I’ll start again in January” mindset, this episode is for you.

I share my real-life Thanksgiving traditions (Italian wedding soup lovers, unite!), the emotional challenges that come with a holiday centered around food, and a simple 3-step framework to approach the day with confidence, grace, and intention—without restriction, guilt, or “starting over tomorrow.”

Whether you're hosting, traveling, or celebrating quietly this year, you’ll walk away with a practical plan to enjoy the day fully and stay aligned with your long-term goals.

Food noise. Pressure. Traditions. Emotional triggers.  We break down why this day in particular can feel overwhelming—even when we’re excited to celebrate.

Skipping breakfast and lunch guarantees overeating later.

High-protein, high-fiber breakfast

Balanced lunch (or snack) depending on timing

Enjoy the main meal, then still eat something small and nourishing later

Consistency > compensation.

Decide your realistic plan for the day, whether you want to:

Fully enjoy the entire meal (no shame!)

Pick and choose your favorites

Stick close to your usual routine

Write down your intention and your game plan.

“I’ll skip mashed potatoes and bread so I can enjoy stuffing and Aunt Susie’s pumpkin pie. I’ll start with turkey and veggies.”

Give yourself permission—then follow it with a clear path back to your normal routine.

If you veer from your plan?

It’s okay.

One meal—or even a day or two—will not make or break your journey.

Shame fuels quitting.

A gentle walk before or after your meal helps with:

Mood

Digestion

Metabolism

Stress management

Grounding

Gratitude

Not to burn calories. Not to “undo” anything.

Thanksgiving isn’t about the food—it’s about gratitude.

All of my email subscribers will receive an exclusive Thanksgiving surprise on Thursday and Friday.

If this episode encouraged you, please share it with a friend who needs some Thanksgiving peace and perspective this year.

And if you haven’t yet, a quick review on Apple Podcasts helps the show reach more people who need this message.

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FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid

Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber

Email me: [email protected]

Hey friend, welcome back!

In this episode, I’m sharing the simple but life-changing practice that completely transformed how I navigate the holiday season. If you’ve ever woken up on January 1st overwhelmed, stressed, or frustrated with yourself, this episode will help you break that cycle for good.

I walk you through how to create your Holiday Intention Letter—a powerful tool that helps you set clear goals, rebuild self-trust, stay grounded during holiday chaos, and enter the new year feeling proud instead of discouraged.

You’ll learn how to:

Plus, I share my own New Year’s turning point—and how choosing intention over autopilot changed everything for me.

If you’re ready to enjoy the holidays and protect your progress, this episode is your starting point.

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FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid

Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber

Email me: [email protected]

Well, this one’s a really raw one for me.

Today, I’m sharing what I’ve learned about finding the middle ground between beating ourselves up and pretending everything’s fine. Because the truth is, there’s a big difference between self-love and toxic positivity — and both extremes can hold us back.

So, can you love your body and still want to lose weight or change it?

Why hating yourself never leads to lasting change (and what actually does)

How body shame fuels anxiety, isolation, and emotional eating

Why toxic body positivity can sometimes turn into denial

How to hold both compassion and accountability at the same time

Practical steps to live in that “middle space” — with grace and growth

You can love your body and still want to change it.

That’s the balance where peace and progress meet — and that’s where real, lasting change happens.

You are worthy. You are capable. You can do hard things.

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FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session!  This is a 1hr, 1 on 1 coaching session where I will complete a lifestyle audit & give you the game plan you need to start WINNING.  Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid\

Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber

🧠 In This Episode, You’ll Learn

📝 Key Takeaways

🍽️ The Three Patterns at a Glance

1) 3 Meals (+0–2 snacks)

Pros: Familiar/socially flexible; allows larger, satisfying meals; time-efficient; easier to plan.

2) 4–6 Mini-Meals (every 2–3 hrs)

Pros: “Never hungry, never stuffed” rhythm; can tame food noise; supports blood sugar steadiness; great for small appetites/early recovery/WFH grazers.

3) Intermittent Fasting (8–10h window)

Pros: Fewer decision points; helpful boundary for evening snacking; suits big-meal people, travelers, intense jobs; offers digestive rest.

📌 What Actually Moves the Needle

🧰 Action Steps (Pick One)

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Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber

Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions?  Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c

Have questions about my 1 on 1 program, 90 Days to Nourish Well?  Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession

Content note: This episode includes personal stories about binge drinking, binge eating, and shame. Please take care while listening.

Many moons ago, I woke up on my couch—still in last night’s makeup, shoes on, covered in cheesy gordita crunch fallout—and a tidal wave of shame. I’m sharing that story because it’s part of my healing and because some of you have been there too. In this episode, I talk about my complicated relationship with food and alcohol, why I chose sobriety (3 years and 9 months and counting at the time of recording), and how alcohol can quietly (and not so quietly) stall weight loss, mess with our hunger cues, sleep, and self-worth. This isn’t a moral lecture about drinking. It’s an invitation to get honest about what actually supports the life you want.

How my binge drinking and binge eating were intertwined

Why “I’m fine, I don’t drink every day” can still hide hard truths

Six concrete ways alcohol can block weight loss (beyond “empty calories”)

The role of sleep disruption, blood sugar swings, lowered inhibitions, and mood

A gentle path forward if you’re sober-curious or simply stuck

Calories add up fast. Alcohol has ~7 kcal/gram; mixed drinks can push you into a surplus quickly.

Blood sugar rollercoaster. Spikes and crashes drive cravings—for more drinks or more food.

Lowered inhibitions. That “just one” becomes bread basket + apps + dessert… then late-night takeout.

Sleep wrecked, hunger up. Poor REM → higher cortisol & ghrelin → low energy, high appetite.

Gut health hits. Irritation and permeability can worsen GI symptoms and hinder progress.

Mood matters. Alcohol is a depressant; worse mood → worse self-care → stalled momentum.

You don’t have to identify as an “alcoholic” to acknowledge alcohol isn’t serving you.

Honest self-assessment beats shame every time.

If you choose to drink, plan your plate, pace, and portions on purpose.

If you’re sober-curious, you are not alone. Small experiments can change everything.

You are worthy of a life that lets you show up clear, energized, and proud.

Micro-audit: Notice when/where drinking leads to choices you don’t want.

Swap the cue: If wine “starts the slide,” replace that first drink with a ritual (sparkling water in a stemmed glass, tea, a walk, prayer).

Sleep first: Prioritize recovery nights this week and notice hunger/cravings the next day.

Reach out: If you want prayer or to talk, email me: https://sambaronenutrition.myflodesk.com/morethananumber

Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions?  Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c

Have questions about my 1 on 1 program, 90 Days to Nourish Well?  Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession

Email: [email protected]

🩷 Episode Summary

We’ve all heard it before — ultra-processed foods are bad. But what does that actually mean? In this milestone 10th episode, I’m diving into the recent buzz around ultra-processed foods and helping you separate fact from fearmongering.

I’ll break down what these foods really are, why they’re being linked to rising obesity and chronic disease rates, and—most importantly—what we should focus on instead. Spoiler alert: it’s not about cutting out everything that comes in a box. It’s about filling your plate (and your pantry) with more whole, nourishing foods that help you feel better, move more, and maintain your weight for the long haul.

🧠 In This Episode, You’ll Learn:

📝 My Key Takeaways

Small swaps lead to big change — and you are so worth it. 💪

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Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber

Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions?  Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c

Have questions about my 1 on 1 program, 90 Days to Nourish Well?  Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession

Welcome back, friends!

I used to believe my metabolism was just “slow.” Growing up as a chubby kid, my mom told me that was just the way I was — that my body simply didn’t work like everyone else’s. Maybe you’ve been told the same thing.

In this episode of More Than a Number, I open up about what I’ve learned since then — that metabolism isn’t an organ, it’s not “broken,” and your DNA isn’t your destiny. While genetics play a role in your body’s tendencies, your environment, habits, and choices have far more influence than you might think.

We’ll unpack why it’s not just about what you eat or how much you move — it’s also about who you spend your time with, where you spend it, and how those surroundings can either pull you forward or keep you stuck.

The myth of a “slow metabolism” — and what metabolism really means

The truth behind “genetics loads the gun, lifestyle pulls the trigger”

Why giving in to “it’s just my DNA” robs you of your power

How your surroundings — people, places, and daily routines — shape your health more than you realize

The “eating buddy” trap: how well-meaning relationships can keep you in old habits

A real-life story from one of my bariatric support group patients who learned to spot and distance herself from a saboteur

Practical ways to engineer your environment for success:

Lay out your gym clothes the night before

Keep trigger foods out of reach

Surround yourself with people who lift you higher

Be the change — you might inspire your friends to join you

Find supportive communities that share your goals

It’s easy to feel powerless when weight struggles run in the family — but your genetics are not a life sentence. You do have a choice.

Because lasting weight loss isn’t just about changing your food — it’s about changing your surroundings and your support system.

Your metabolism isn’t the problem — your environment might be.

🎧 Listen now to hear the full story — including how one woman learned to say no to sabotaging relationships, and how you can start creating an environment that supports your goals starting today.

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Welcome back!

Have you ever felt like you’re doing everything right — eating healthy foods, watching your portions, following all the “good” advice — yet the scale just won’t budge? You’re not alone. In this episode of More Than a Number, we dive into a real conversation I had with a new client (one that I have with people all the time!) about why “eating healthy” doesn’t automatically equal weight loss.

We’ll break down one of the most overlooked truths in nutrition: you can eat clean and still eat too much. Healthy foods still contain calories, and if we don’t have a sense of balance, we can easily drift into a surplus — even with the best intentions.

But this isn’t about restriction or perfection. It’s about awareness, balance, and strategy — knowing how to structure your meals so that your nutrition actually supports your goals and your satisfaction.

Why “I eat healthy but can’t lose weight” is more common than you think

The truth about calorie balance (and why it’s not as scary as it sounds)

Sneaky “healthy” foods that may be sabotaging your progress — like nuts, avocado, and olive oil

Why tracking can be helpful even temporarily to build awareness

The PVC plate method — my simple framework for meal balance: Protein, Veg, Carb

Five practical ways to reduce unintentional calorie surpluses without restriction:

Increase lean proteins to stay full longer

Add more fiber-rich foods, especially non-starchy veggies

Include complex carbs (don’t fear them — just balance them!)

Portion healthy fats like nuts, seeds, and avocado

Eat in order: protein first, veggies next, carbs last

This episode is for anyone who’s frustrated by stalled progress and ready to finally understand why the “healthy” approach they’ve been taking hasn’t worked yet.

Healthy eating isn’t just about what you eat — it’s about how you eat, how much, and in what balance.

🎧 Listen now to hear the full conversation, learn how to implement the PVC plate method, and discover small changes that can make a big difference in your progress.

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I'm so glad you're here!

In this episode of More Than a Number, we dig into one of the most powerful mindset shifts for lasting weight loss: identity-based habits. Instead of seeing ourselves as someone who’s trying to be healthy, we step into the truth that we are healthy people who show up for ourselves daily.

I share my own story of living like “two different people” — disciplined during the week but self-sabotaging on weekends — and the wake-up call that helped me bridge the gap between who I said I was and how I was actually living. We’ll talk about the disconnect many of us feel when our habits don’t line up with the person we want to be, and how shifting our self-talk can change everything.

This isn’t about perfection. It’s about aligning our daily actions with our true identity, so we can build trust, consistency, and confidence within ourselves.

What We’ll Cover in This Episode

Your Action Step

Ask yourself: Who do I want to be?

👉 If you missed last week’s episode on consistency, go back and listen — these two episodes go hand-in-hand.

Resources & Links

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Hey Friends!

In this episode, we dive into one of the most important truths about health: motivation won’t get you where you want to go—consistency will.

I share some personal stories (yes, even about eyelashes and unfinished books!) to show why waiting to “feel motivated” keeps us stuck in cycles of starting over. I’ll walk you through why discipline, structure, and small daily habits matter so much more than motivation, and how those little actions add up to lasting change.

If you’ve ever said “nothing works” or beaten yourself up for lacking willpower, this episode will encourage you to reframe that thinking and give you practical strategies to finally build the consistency that keeps weight off for good.

What You’ll Learn in This Episode

Your Action Step

Pick one small habit and commit to it for the next 7 days using a habit tracker. If you’d like mine, sign up for my email community and I’ll send it your way!

👉 https://sambaronenutrition.myflodesk.com/morethananumber

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Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber

Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions?  Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c

Have questions about my 1 on 1 program, 90 Days to Nourish Well?  Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession