61 | No Time to Cook but Want to Lose Weight? | Dinner Edition

Welcome back & Happy 60th Episode!! What if one of the most important pieces of building a healthier life has nothing to do with food, exercise, or the number on the scale? We're talking about social health—our relationships, our sense of belonging, and the connection we have with the people around us. After hearing Liz Bohannon speak about the connection recession at a recent leadership event, I couldn't stop thinking about something she shared: When we share our joy, it multiplies. When we share our burdens, the weight divides. And whew, did that hit home. In this very personal 60th episode of More Than a Number, we're exploring why loneliness and social isolation are more than uncomfortable feelings. Research from the CDC, the U.S. Surgeon General, and the World Health Organization shows that social connection plays an important role in our physical, mental, and emotional health. Feeling alone and being unloved are not the same thing. But when we're hurting, it can be difficult to remember that. We'll talk about how community supports sustainable weight loss and whole-person wellness, why asking for help can be so difficult, and five simple ways to strengthen meaningful connections in our everyday lives. Because building a healthier life isn't just about nourishing our bodies. It's about caring for our hearts, minds, relationships, and spirits, too. And we were never meant to do this life alone. Resources mentioned:

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 warm-up. Actually, I didn't even make it to the warm-up. 😂 In this episode of More Than a Number, I'm sharing that very unfortunate (and now pretty funny) story and talking about one of the biggest mistakes we make when trying to get active again: starting where we used to be instead of where we actually are. We're talking about why movement doesn't have to mean intense workouts, expensive gym memberships, or trying to burn as many calories as possible. I'll break down the physical activity recommendations, why strength training matters, and how those little "move snacks" throughout your day can add up. We'll also talk about finding movement you actually enjoy, choosing activities that fit your time and energy, and learning to adjust your routine when life gets bananas instead of abandoning it altogether. Because you don't have to wait until you can do the whole thing to do something. Whether you're starting from zero, getting back into movement after a long break, or struggling to stay consistent, this episode will help you figure out your next realistic step. And if you'd like some help identifying where to start, check out The ANCHOR Method Toolkit, my self-guided resource with assessments, evidence-based education, and practical tools to help you build healthier habits that fit your real life. Explore the Toolkit: https://toolkit.theanchorednutrition.com Visit Anchored Nutrition: https://www.theanchorednutrition.com Remember, we don't start over. We just come back to our anchors. ****************************************************************************** Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 [email protected]

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 need a degree in weight loss just to figure out what to eat for lunch. In this episode of More Than a Number, I’m talking about why sustainable weight loss doesn’t need to be so complicated. And I want to be really clear: simple does not mean easy. I’ve maintained a weight loss of more than 200 pounds for almost two decades. I’m also a registered dietitian who specializes in weight management. I would never tell you that changing your habits, improving your health, losing weight, or maintaining that loss is always easy. But I do believe we can make it simpler. We’re talking about how all the conflicting advice and endless “shoulds” can actually make it harder to move forward, why you don’t need to optimize every area of your health at the same time, and how to start identifying what deserves your attention right now. And I’m also introducing something I’ve been working on for a long time: The ANCHOR Method Toolkit, my new self-guided roadmap for simplifying sustainable weight loss and cutting through all that noise. You don’t need another perfect plan. You need a way to know what matters now, where to focus, and what to do next. Get your ANCHOR Method Toolkit: toolkit.theanchorednutrition.com ****************************************************************************** Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 [email protected] 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition

Welcome back! 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 restriction, overeating, guilt, and starting over—and why the answer isn’t always creating even stricter rules. Because yes, weight loss requires a calorie deficit. Portions matter. Your overall eating pattern matters. Nutrition matters. But enjoyment matters, too. We’ll talk about why making a food completely off-limits can sometimes make it feel even more powerful, how significantly undereating during the day can leave you ravenous and feeling out of control at night, and why it’s important to look at the whole pattern instead of blaming everything on willpower. I’m also introducing something I call inclusion with intention: instead of automatically asking, “How do I stop eating this?” we start asking, “How could this fit?” That might mean learning how pizza, pasta, chocolate, bread, ice cream—or whatever food you genuinely love—can exist within an eating pattern that still supports your goals. Because food gets to be nourishment and joy. Fuel and comfort. Health, culture, tradition, celebration, memories, and love. Sustainable weight loss isn’t about finding the strictest diet you can temporarily tolerate. It’s about creating an eating pattern you can actually live with for the rest of your life. ****************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you! Learn more and enroll here: ⚓ thrive.theanchorednutrition.com Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 [email protected] 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition

Welcome back! 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’m breaking down where the 21-day myth came from, what the research actually tells us about how long habits take to become automatic, and why your timeline may look completely different depending on the habit you’re trying to build. More importantly, we’re talking about why this matters for sustainable weight loss. Losing weight isn’t just about following a plan long enough to see the scale move. Lasting change comes from building everyday habits that eventually become part of how you live. I’m also sharing one of my favorite tools for building habits: a simple monthly habit tracker. We’ll talk about choosing habits that are specific and realistic, why tracking gives us a more accurate picture than our memory does, how habit stacking can make new behaviors easier to remember, and why a blank box is information—not failure. Because missing one day doesn’t mean you need to start over. And your habit doesn’t need to be automatic by day 21. It needs enough time and repetition to actually become part of your life. 🎁 FREE MONTHLY HABIT TRACKER Ready to put this into practice? Grab my free Monthly Habit Tracker and use it to notice your patterns, build consistency, and focus on progress—not perfection. Download the Free Monthly Habit Tracker The habit you’re building today isn’t just about today. It’s a vote for the life you’re building five years from now. ⚓️ ****************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you! Learn more and enroll here: ⚓ thrive.theanchorednutrition.com Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 [email protected] 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition