46 | Trying to Lose Weight After the Holiday Weekend? Don't Restart. Resume.

48 | How Nick & Tina Lost Over 360 Pounds Together: What Finally Made Weight Loss Stick (Part 2)

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 [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 [https://bit.ly/mtanweekly] Email me: sam@theanchorednutrition.com [sam@theanchorednutrition.com] IG: sambaronenutrition FB: Dietitian Sam Barone

47 | How Nick & Tina Lost Over 360 Pounds Together: The Truth About Weight Loss Nobody Talks About (Part 1)

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 [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 [https://bit.ly/mtanweekly] Email me: sam@theanchorednutrition.com [sam@theanchorednutrition.com] IG: sambaronenutrition FB: Dietitian Sam Barone

46 | Trying to Lose Weight After the Holiday Weekend? Don't Restart. Resume.

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 [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 [https://bit.ly/mtanweekly] Email me: sam@theanchorednutrition.com [sam@theanchorednutrition.com]

45 | Why You Can't Lose Weight With Another Meal Plan

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 [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 [https://bit.ly/mtanweekly] Email me: sam@theanchorednutrition.com [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 [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 [https://www.medicare.gov/coverage/medical-nutrition-therapy-services] * National Weight Control Registry http://www.nwcr.ws [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 [https://www.dietaryguidelines.gov?utm_source=chatgpt.com] * USDA MyPlate https://www.myplate.gov [https://www.myplate.gov?utm_source=chatgpt.com] * 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 [https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program]

44 | Why Weight Isn't the Whole Story + What Most Doctors Get Wrong | Interview with Colleen Sloan, PA-C, RDN

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: www.examroomnutrition.com [http://www.examroomnutrition.com]  Podcast http://www.youtube.com/@examroomnutrition [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 [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 [https://bit.ly/mtanweekly] Email me: sam@theanchorednutrition.com [sam@theanchorednutrition.com]