Welcome back, friend!

If you’re here because you’re trying to lose weight (and keep it off) but you feel like you’re constantly falling short, this episode is for you.

So often, I hear from clients who are actually making great progress, “I thought I’d be further along by now.”

Their brains spiral down the same anxious questions many of us ask when we’re trying to lose weight: Am I a slow loser? Is something wrong with me? Is this not working? Am I “cheating” without realizing it?

And my answer was: no, no, no, no, no. The problem isn’t their effort. The problem their expectations.

We’ve been conditioned to want results immediately — to lose weight fast — and when that doesn’t happen, we assume we’re failing. We live in a world where you can have anything delivered overnight, so we expect our bodies to work the same way. And that mindset makes it really hard to stay consistent with the boring-but-effective stuff that actually creates long-term progress: meal prep, tracking, hydration, sleep, strength training, daily movement — the unsexy systems.

And here’s what I really want you to take from part one of this series: expectations and comparisons don’t just make you feel bad — they can directly lead to quitting, weight cycling, and worse overall health, because they convince you your progress “isn’t enough” even when it’s objectively significant.

Now, I’m not here to crush your hope. I want you to dream big. I want you to believe you can change. But I also want you to understand reality so you can stop getting in your own way — and stop letting the scale dictate your peace.

The expectations that sabotage weight loss

• A “magic number” goal weight in your head that decides whether you’ve succeeded or failed
• A timeline you believe you should hit (and you mentally calculate it like: 2 pounds/week = done by ___ date)
• The belief that it should be easy once you decide you’re “really ready”
• The belief that progress should be constant and linear (down every day/week/month)
• The belief that you should be perfect with food, exercise, water, sleep, and stress every single day
• Comparison as a measuring stick (assuming you should lose weight the same way or at the same rate as someone else)

And let me say this clearly: you can do everything “right” — high protein diet, low carb diet, tracking, workouts, even meal prep — and the scale can still fluctuate. That doesn’t mean you’re gaining fat or failing. It means you’re human. Bodies are not robots.

My challenge for you (do this today)

• Write down your “shoulds.” (Example: “I should have lost more weight by now.”)
• Ask: Is it true? (Logically, factually — not emotionally.)
• Write the truth. (Example: “My weight loss isn’t linear, but I’m making consistent choices and getting stronger.”)
• Write how you’ll remind yourself daily. (A sticky note, a phone reminder, journaling, a morning mantra, or repeating it when the scale messes with you.)

Because when your expectations aren’t met, it’s so easy to spiral into “what’s the point?” and then self-sabotage. But the truth is: one off day, one off weekend, even one off week doesn’t erase you. The difference between people who maintain progress and people who stay stuck isn’t perfection — it’s how they respond after they slip.

This is Part 1 of my three-part series, and today was all about the unrealistic expectations and comparisons that sabotage the actual process of weight loss. Next week, we’ll get into how these same patterns can sabotage long-term maintenance and lead right back to weight cycling — even after you worked so hard to lose weight in the first place.

And if you’ve been stuck in that loop, I want you to listen to the full episode — because I promise, the goal isn’t just to lose weight fast. The goal is to lose weight in a way you can actually live with… and keep.

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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://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 you, welcome back! I’m so glad you’re here. 😊

In today’s episode, I’m talking about something that sounds simple, but is honestly a game-changer for long-term weight loss: your meal prep system (or what I’m starting to call “food prep,” because meal prep doesn’t have to be an all-day event).

I kick things off by sharing my Winning at Weight Loss Breakthrough Session—a one-hour lifestyle audit where I look at your daily habits, intake, and the real obstacle that’s keeping you stuck. Then I coach you on the most realistic next step to finally break through and start making progress.

From there, we dive into the real topic: why success doesn’t come from motivation or willpower—it comes from systems. I love James Clear’s reminder: we don’t rise to the level of our goals, we fall to the level of our systems. And when it comes to weight loss, meal prep (or having a plan for food) is one of the strongest systems you can build.

I explain my ideal routine—making a list, shopping not hungry, washing and chopping produce right away, and prepping proteins/carbs/veggies so future-me isn’t forced to make hard choices when I’m tired and hungry. But I also share how, when life is busy, I lean on a meal delivery service—and why that can still support your goals if you choose wisely.

The heart of this episode is for anyone who’s tired of the “same old chicken” routine. Prioritizing protein does not mean gnawing on chicken breast all day. I walk through how to hit your protein goals without massive portions by adding what I call “protein pizzazz”—simple boosts like cottage cheese, Greek yogurt sauces, beans, quinoa, and even supplements—so meals stay satisfying, balanced, and not boring.

If you want the full list of protein boosts and my real-life examples, listen to the episode—and don’t forget to leave a quick review if it helped you! 💙

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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://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

Who loves carbs??

Me! 🙋🏻‍♀️

In this episode, I’m tackling one of the most misunderstood—and unfairly villainized—topics in nutrition: carbohydrates.

When I ask people what carbs are, most answers sound the same: bread, pasta, rice, cookies, cake, bagels. And while those foods are carbohydrates, they’re only part of the story. Many people genuinely believe they “don’t eat carbs at all,” yet when we review their intake, carbohydrates are clearly present—they just don’t recognize fruits, vegetables, and whole grains as carbs too.

So let’s clear that up. We have three main macronutrients: protein, carbohydrates, and fat. Fruits, vegetables, and whole grains all fall under the carbohydrate category, along with breads and sweets. And yes—your body actually prefers carbohydrates as its primary fuel source.

I explain why you can lose weight on a low-carb diet, just like you can lose weight on low-fat, low-protein, keto, paleo, or pretty much any diet—because weight loss ultimately comes down to being in a calorie deficit. But here’s the key difference: the quality of carbohydrates matters far more than cutting them out entirely.

Simple, ultra-processed carbs tend to be calorie-dense, low in fiber, and quick to digest—meaning they don’t keep us full and often send us on a blood-sugar rollercoaster that fuels cravings, overeating, mood swings, and guilt. In contrast, complex carbohydrates—like fruits, vegetables, legumes, and whole grains—provide fiber, vitamins, minerals, and antioxidants. They’re more filling, gentler on blood sugar, and far more supportive of both physical and mental health.

I also break down what “low-carb,” “moderate-carb,” and very low-carb (keto) actually mean, using real numbers and real-life examples—plus why high protein doesn’t mean zero carbs. When protein is prioritized, it actually allows more flexibility with carbohydrates, not less.

Bottom line: you don’t have to fear carbs to lose weight. You can prioritize protein, choose high-quality carbohydrates, stay in a calorie deficit, and still enjoy your food—without the binge-restrict cycle.

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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: sam@theanchorednutrition.com

Welcome back!

In this episode I’m taking you back to middle school in the 90’s—peak diet culture chaos—when I was determined to lose weight so I could finally make the “real” cheerleading squad. By the time I was 11 or 12, I’d already been exposed to Weight Watchers, a hospital-based kids’ weight loss program that still makes my skin crawl, and who knows what else. Then my mom got a “hot tip” about a local weight loss group run by a well-meaning older woman I’ll call Babs.

Babs was funny, kind, and genuinely wanted to help—but looking back, she had no credentials and no evidence to support what she taught. And her plan? Basically barely any protein, lots of refined carbs, and very little emphasis on vegetables or movement. I vividly remember portioning out cups of linguine with olive oil, garlic salt, and parmesan for lunches and dinners.

And yes—I lost about 80 pounds that year and made the cheerleading squad. It felt like the perfect answer… until my friend Jason (an athlete) tried to warn me. He told me I wasn’t eating enough protein, I wasn’t doing anything to support my muscles (what we’d now call strength training), and that I wouldn’t be able to keep the weight off. Spoiler: he was right—and his words have stayed with me for decades.

That story is exactly why I’m talking about the Dietary Guidelines for Americans and the recent buzz around protein. I explain why the guidelines are meant to be a baseline for U.S. nutrition policy—not a one-size-fits-all plan—and why the old protein target (0.8 g/kg) is really just the minimum to prevent deficiency, not the amount to feel your best.

I share why I fully support a high protein diet for most people who want to lose weight and keep it off:

• Better satiety and less true hunger
• More stable blood sugar and fewer cravings
• Easier portion control without obsessive tracking
• Higher thermic effect of food
• Preservation and building of lean muscle mass

Bottom line: we don’t want to just lose weight—we want to lose fat, protect muscle, and build a body that makes long-term weight maintenance possible.

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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: sam@theanchorednutrition.com

My friends, welcome back!

If you’re listening in real time, Happy New Year to you and yours! I’m praying God’s abundance over you this year, always. And whether it’s January 1st or the middle of the year for you, we’re continuing our New Year, Better Me series — not “new year, new me.” You don’t need a new you. You need a version of yourself who feels heard, understood, and empowered, and who’s learning to live in alignment with the goals you already have.

In today’s episode, I’m talking about something that’s wildly over-dramatized, underrated, and science-backed:

{drum roll…} TRACKING. It’s tracking.

I know it’s not sexy or super fun. But, HEAR.ME.OUT.

Before you picture a 47-column spreadsheet, stick with me. Tracking isn’t about perfection, rigidity, or punishment — it’s about awareness. It creates a map so you can stop guessing and start seeing what’s actually happening. It’s part of the “collecting evidence” we talked about last episode.

Here are the core things I recommend tracking for sustainable, long-lasting weight loss:

1) Intake Awareness drives change. Tracking your intake (in whatever form works for you) is simply gathering honest data. The act of tracking alone often reduces overeating because it creates a pause and builds mindfulness. If tracking calories/macros is not appropriate for you (ex: a history of eating disorders or obsessive tendencies), skip this step and use a gentler method.

2) Activity (movement as a whole) Most people overestimate how much they move. Tracking steps, workouts, and general movement helps you stop relying on “vibes” and start using facts. I also talk about NEAT (non-exercise activity thermogenesis) and how short walks and daily movement can support blood sugar, appetite regulation, stress, and cravings.

3) Sleep Sleep is one of the most underrated weight loss tools on earth. Poor sleep increases hunger, cravings, impulsive choices, nighttime snacking, and even reduces overall movement. Tracking sleep helps you notice patterns and address root causes.

4) Weight (smart and responsible) Weight is not your worth — it’s data. Tracking trends helps you detach from the emotion and understand normal fluctuations (salt, carbs, stress, hydration, constipation). I explain why I prefer daily weigh-ins with weekly averages, rather than once a week, so one random day doesn’t send you into a spiral.

5) Non-scale victories These are “soul-based” markers of progress — energy, cravings, mood, digestion, how clothes fit, strength, confidence. Tracking them helps you see transformation beyond the scale.

6) A habit tracker This is how you build discipline and consistency. It takes seconds a day, and over time it builds trust in yourself.

The bottom line: we don’t transform because we suddenly get more willpower. We transform because we make progress visible — and tracking puts you back in the driver’s seat.

• Email me at sam@theanchorednutrition.com for a habit tracker you can use!

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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: sam@theanchorednutrition.com

Welcome back!

If you’ve ever entered a new year with a weight-loss goal and felt the familiar “all in → burnout → shame → start over” cycle, this episode is for you. I’m breaking down why that happens — and exactly how to build a plan that’s focused on long-term change, not short-term motivation.

In this episode, I cover:

1) Your goal is deeper than the number. Most people don’t just want to “look thinner.” They want better sleep, more energy, less food noise, and the freedom to get dressed without spiraling into body shame. The desire is rooted in quality of life — and our plan needs to match that depth.

2) Why weight loss doesn’t automatically change how you see yourself. I share a powerful example of someone who lost nearly 100 pounds but still felt like the same person in a larger body. This is common for anyone who has struggled long-term — and it’s one reason why identity work matters.

3) Outcome goals vs identity goals (quick recap).

• Outcome goal: what you want to achieve (ex: lose 20 pounds, reduce binge eating, improve A1C).
• Identity goal: who you become in the process (ex: “I’m someone who nourishes my body consistently.”) Outcome goals give direction. Identity goals create lasting behavior change.

4) My 5-step “New Year, Better Me” system. I walk you through how to translate an outcome into identity and daily actions:

• Name your outcome (your “North Star”)
• Ask: Who is the kind of person who achieves this?
• Choose one identity statement/mantra (short, specific, believable)
• Translate identity into small, winnable daily actions
• Reinforce identity by “collecting evidence” (micro-wins that prove this is who you are now)

5) The micro-win mindset that changes everything. Every action is a “vote” for who you’re becoming — you don’t need perfection, just a majority.

6) Bonus: choose an accountability partner. Isolation fuels backsliding. I challenge you to pick someone you trust, set a weekly check-in, and review your evidence together.

Resources + Template

I’m including a game plan template in my Anchored Living newsletter (sent Monday evenings). Subscribe through the link in the show notes to grab it and build your plan.

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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: sam@theanchorednutrition.com

Welcome back, friends!

Here’s the truth I share right away in this episode: there are a million ways to make the number go down on the scale. The real question is whether you can maintain it.

Because there's no magical, sexy secret to long-lasting weight loss. The “magic” we’re all looking for is found in the consistent habits we keep trying to avoid.

If you’re listening in real time, we’re heading into that familiar “New Year, New Me” season — the time when so many people decide, this is it. This is the year they finally lose the weight for good.

And what usually happens? We set big, unrealistic, outcome-based goals aka resolutions… then crash and burn before January is even over.

In this episode, I want to help you end that cycle by breaking down the difference between outcome-based goals and identity-based goals, and why understanding this matters so much for sustainable weight loss.

Outcome-based goals focus on a specific result: lose 20 pounds, hit a number by a certain date, reach a milestone. These goals can be motivating at first, but they often fall apart long-term. Motivation drops once the goal is reached — or if it’s missed — and many people end up feeling like a failure even when they’ve made real progress.

That’s where identity-based goals come in.

Identity-based goals start with who you want to become, not just what you want to achieve. Instead of “I want to lose 20 pounds,” it becomes, “I am someone who nourishes my body and moves consistently to feel strong.”

This isn’t just semantics. When behaviors are tied to identity, they feel more natural and less like a chore. You’re not “on a diet” — you’re living in alignment with who you are becoming.

The biggest difference? People don’t act when they should. They act when something feels like part of who they are.

In this episode, I explain why the most effective approach is combining both types of goals. Outcome goals give us direction. Identity goals give us staying power.

If you’re tired of the all-or-nothing cycle and want to lose weight in a way you can actually maintain, this episode will help you start thinking differently — especially as you head into a new year.

And next week, I’ll walk you through how to turn these ideas into a real-life "New Year, Better Me" Game Plan!

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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: sam@theanchorednutrition.com

Hey friends, welcome back!

Have you ever stared at someone’s bio and thought (maybe mine?!):

“Nutritionist… Dietitian… Coach… Weight loss coach… Macro coach… Who is actually qualified to help me?”

You’re not alone.

In this episode, I’m breaking down what all these titles actually mean and how to figure out who’s the best person to help you lose weight—especially now that we’re in the holiday season and heading into the new year, when everyone and their grandmother wants to “start fresh” and the internet suddenly explodes with programs and promises.

Because here’s the reality:

These days, it feels like anyone who’s ever eaten food or lost a pound can call themselves an expert in nutrition, weight loss, and health. And while many people truly mean well, there can be very real physical and mental consequences when you put your trust (and your money) in the wrong hands.

My goal with this episode is to help you understand:

• What nutritionists, registered dietitians, and coaches actually are
• What each one can and cannot do
• When it may be appropriate to work with each
• And how to spot both red flags and green flags so you can make informed choices

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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: sam@theanchorednutrition.com