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

Welcome back!

If you broke your leg, you’d go to an orthopedic surgeon—not someone who just “reads about bones” on the internet, right?

So why do so many people on social media get a say in your nutrition, weight loss, and health when they have zero actual credentials?

In this episode, I’m breaking down the rise of nutrition fear-mongering on social media and how you can protect yourself from advice that’s not only unhelpful, but potentially dangerous.

I share a real example of an influencer whose recommendations landed someone in the ER, and use it to highlight why credentials, nuance, and context really matter when it comes to your body.

My goal with this episode is to help you feel a whole lot less confused and a whole lot more empowered when you’re scrolling.

In This Episode, I Talk About:

• What nutrition fear-mongering actually is and why it’s so harmful
• How influencers can sound super legit while completely ignoring science and context
• Why that whole “dietitians only care about macros, not nutrients” thing is nonsense (macros are macronutrients, babe)
• How social media algorithms spread bad information way faster than corrections
• The very real consequences of following advice from unqualified people
• Why you keep feeling stuck in “Is this good or bad?” confusion around food
• Why individualized, nuanced guidance is completely different from one-size-fits-all advice

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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’re listening to this episode with a little food guilt, regret, or that familiar “I blew it” feeling after a holiday or big weekend — this one is for you.

Today’s episode is all about gratitude — and not in a fluffy, surface-level way. We’re talking about how gratitude plays a real, evidence-based role in sustainable weight loss, habit consistency, and how you respond after an off-track moment.

After events like Thanksgiving (or honestly, any time we feel out of control around food), we usually hit a crossroads:

• We spiral into shame and say “forget it until January,” or
• We choose grace + gratitude and keep moving forward

I walk you through why gratitude can help quiet guilt, reduce body shame, and create the mental foundation you need to stay consistent — even when things don’t go perfectly.

In this episode, we cover:

• Why guilt, shame, and disappointment after eating don’t help you change — but gratitude can
• How gratitude improves mental health, making it easier to stick with nutrition and healthy habits
• The connection between gratitude, body image, and reduced internalized weight bias
• How gratitude can reduce emotional eating and food noise
• Why gratitude supports more than just food choices — including sleep, stress, mood, and overall wellness
• Simple ways to start a gratitude practice without journaling pages and pages
• How to include your body and past food choices in your gratitude practice (yes, even the ones you regret)

Gratitude isn’t a magic pill — but it helps build the mental, emotional, physical, and spiritual foundation that makes sustainable weight loss far more likely.

Your takeaway challenge:

Start today. Grab a notebook, your phone, or even a paper towel, and write down 1–5 things you’re grateful for. If you can, include:

• Your body (what it allows you to do)
• A lesson learned from a food choice
• A moment, person, or experience from the holiday

Repeat this daily — not to be perfect, but to build resilience, self-compassion, and consistency.

Links to references cited in this episode:

The effects of gratitude interventions: a systematic review and meta-analysis - PMC

An attitude of gratitude: The effects of body-focused gratitude on weight bias internalization and body image - PubMed

The Role of Emotion Regulation in Body-Focused Gratitude: Impacts on Well-Being, Body Compassion, and Behavioural Intentions | International Journal of Applied Positive Psychology

Gratitude facilitates healthy eating behavior in adolescents and young adults - ScienceDirect

Can Gratitude Help Us Lose Weight? | Psychology Today

Health benefits of gratitude | UCLA Health

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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

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. Instead, stick to your normal routine:

• 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. Example:

“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? If you overdo it? If the day doesn’t go how you hoped?

It’s okay.

One meal—or even a day or two—will not make or break your journey. What matters is what you do most of the time.

Shame fuels quitting. Grace fuels consistency.

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. But to reconnect with yourself and the true spirit of Thanksgiving.

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. This is only for subscribers—so join the list using the link below!

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: sam@theanchorednutrition.com

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: • Set a realistic holiday goal (lose or maintain) • Clarify your “why” • Create a doable plan you can stick to • Choose an accountability partner • Set consequences and rewards that actually motivate you • Give yourself grace without giving up on your goals

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: sam@theanchorednutrition.com

Well, this one’s a really raw one for me. In this episode, I’m opening up about the thoughts I used to have about my body — the cruel things I said to myself on a daily basis — and how years of shame never led to change. I used to believe that if I could just hate myself enough, I’d finally be motivated to do something about it. But that never worked.

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? Yes. Absolutely yes. You can give yourself grace and still expect more from yourself.

• 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. You can have grace for yourself and still hold yourself accountable. You can be proud of how far you’ve come and still want to keep growing.

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