More Than a Number | Sustainable Weight Loss, Healthy Eating for Weight Loss, Mindful Eating for Weight Loss, Weight Loss for Women Over 40, How to Stop Overeating
Have you been weight watching since the womb? 🙋🏻♀️ Are you tired of feeling like weight loss has become a full-time job? Tired of starting over every Monday, trying to follow another plan perfectly, and wondering why something that seems like it should be simple feels so dang complicated? Welcome to More Than a Number. I'm Sam — a registered dietitian nutritionist, certified specialist in obesity and weight management, and a woman who has maintained a nearly 200-pound weight loss for almost two decades after gastric bypass surgery. And if there's one thing I've learned both personally and professionally, it's this: Sustainable weight loss doesn't need to be so complicated. There is SO much information out there about what to eat, how to exercise, when to eat, what not to eat, how much protein you need, what your hormones are supposedly doing, what supplements you need, what diet you should be following... it's exhausting. My job is to simplify the science. I want to take the evidence-based nutrition and weight-management science, get rid of all the noise, and help you understand what actually matters — and, more importantly, how to make it work in your actual life. Because this is about so much more than food. We're going to talk about nutrition and healthy eating, absolutely. But we're also going to talk about stress, sleep, movement, mindful eating, emotional eating, behavior change, relationships, grief, body image, and all the other pieces of being a human that don't magically disappear because you decided you want to lose weight. I'm not here to give you another rigid plan to follow perfectly. I'm here to help you build the skills, habits and awareness that support sustainable weight loss and a healthier life — even when life gets messy. We'll simplify the science. We'll get curious instead of judgmental. We'll talk about what works on paper and what actually works in real life. And we'll keep reminding ourselves that our health, our worth and our lives have always been about so much more than a number. Pull up a chair, friend. Let's go. ⚓ ******************************************************************************************************************************* Ready for more support? Whether you want to work on your own or you're looking for personalized support, Anchored Nutrition gives you options for taking the next step. The ANCHOR Method Toolkit is a self-guided digital resource designed to help you simplify the process, figure out where to start, and build healthier habits that support sustainable weight loss. 30 Days to Thrive offers personalized one-on-one coaching for those who want individualized guidance, support, and accountability. Explore both — plus more resources from Anchored Nutrition — at: www.theanchorednutrition.com Want to stay connected? Join MTAN Weekly for weekly inspiration, practical tips, podcast updates, and more: newsletter.theanchorednutrition.com Questions or want to say hi? sam@theanchorednutrition.com
Episodes
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 war...
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...
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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 restric...
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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&rs...
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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 distract...
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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...
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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...
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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...
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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 tra...
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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 b...
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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, ...
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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 lo...
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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 lo...
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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 ...
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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...
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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...
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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 of...
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In this episode, I’m tackling one of the strangest nutrition fears that has exploded in wellness culture lately: the fear of fruit. I share a real conversation from a recent Winning at Weight Loss Breakthrough Session with a client who told me she constantly craved sweets and carbs, yet intentionally avoided fruit because she believed it contained “too much sugar.” Meanwhile, her diet was packed with...
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In this episode, I’m diving into one of the most frustrating — but most important — realities in nutrition: why “it depends” is usually the most honest and evidence-based answer when it comes to food, weight loss, and health. I talk about how social media influencers and wellness “experts” often push rigid, black-and-white nutrition rules because certainty sells, even when tha...
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In this episode, I’m tackling one of the biggest lies diet culture ever sold us: that in order to lose weight, we need to survive on tiny portions, constant hunger, and “sad little bird meals.” I’m talking all about volume eating — not binge eating, but learning how to build satisfying, nourishing meals that actually keep you full while still maintaining a healthy calorie deficit for weig...
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