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PODCAST

Transformation Talks

Sam Forget is a nutrition and lifestyle coach who specializes in helping all-or-nothing dieters leave that cycle behind, learn how to stay consistent, and get lasting results.Transformation Talks will teach you exactly how to achieve this via nutrition, lifestyle, and mindset changes—and much, much more.

health & fitness nutrition

All Episodes

42:06

My 50-Day Summer Fat Loss Plan & Your Chance to Join Me

Transformation Talks ·

2026/04/03

In today's impromptu episode of Transformation Talks, you'll learn what successful "maintenance" actually looks like, how I'm losing fat before summer, and how you can join me in my Fitter in 50 program. Email me ASAP if you're in (or have questions): mail@samforget.com Here's the full program details page: https://samforget.com/fitter If you're listening to this after the summer, or the program has launched... no worries! The first portion of the episode is relevant to fat loss and main...

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68:10

Losing 120 Pounds Naturally, Food & Culture, & 1,200...

Transformation Talks ·

2026/03/31

On this episode of Transformation Talks, we're joined by Dal Sekhon, a nutrition and weight loss coach who entered the fitness industry after personally losing 120 pounds, naturally. Now, she helps yo-yo dieters achieve permanent weight loss working within the parameters of their lives. We chatted about how she lost the 120 pounds and now keeps it off, cultural and family considerations with food, what you need to know about 1,200 calorie diets, and more. Connect with Dal on Instagram: https:...

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72:07

Proper Strength Training, The 4 Levels to Nutrition,...

Transformation Talks ·

2026/03/24

On this episode of Transformation Talks, we're joined by Herman Lynn, a fitness and nutrition coach who shares no-BS fitness advice that actually works, because of his focus on simple, sustainable changes over quick fixes. We had a great chat about proper strength training, the four levels to nutrition—The Fad Dieter (1/4), The Learner (2/4), The Macro Master (3/3), and The Truly Free One (4/4)—navigating mindless eating, and more! You can connect with Herman on Instagram here: https://www.i...

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39:17

Want to Look Better & Not Just Weigh Less? Follow...

Transformation Talks ·

2026/03/17

In today's episode of Transformation Talks, you’ll learn the four-step process my client Sarah used to lose almost 19 pounds of pure body fat. Note: I misspoke when discussing Step #1, capping your rate of weight loss. One percent of your bodyweight is "1%" OR "0.001"—not "0.001%," like I said on the episode. The same goes for half a percent. The rest of the numerical examples for pace of progress still stand. ——— Learn more about coaching here if you want to make progress like Sarah: https:/...

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58:06

Staying Consistent Through Every Season of Life,...

Transformation Talks ·

2026/03/10

On this episode of Transformation Talks, we're joined by Micheala Stommes, an online fitness and nutrition coach and the founder of MBody Movement. Micheala helps women build strength, confidence, and sustainable habits through evidence-based training and nutrition, avoiding extremes or quick fixes. Her work focuses on long-term results, empowering women to understand their bodies, fuel properly, and create a lifestyle they can maintain for life. She recently became a mom to a one-year-old, ...

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60:54

How to Loosen Up & Finally ENJOY the Health & Fitness...

Transformation Talks ·

2026/03/03

On this episode of Transformation Talks, we're joined by Danni Bosworth, a women’s health and fitness coach with over 10 years' experience who specializes in helping you work WITH your body—not against it. I actually had a hard time titling this episode because we covered so much: how to be more flexible with your process, improving your body image, non-fat loss goals, having a healthier relationship with data, the real value of coaching, and more. I'm stoked for you to listen! Here's Danni's...

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89:39

Developing Structure & Habits, Looking Fitter, & Some...

Transformation Talks ·

2026/02/24

On today’s episode of Transformation Talks, we're joined by Aram Grigorian, a nutrition coach, co-host of The Other Side Lifestyle podcast, and host of the Real Coaches summit. As you'll hear on the episode, Aram doesn't mince words, and isn't afraid to ruffle some feathers. You'll see this if you follow him on Instagram, too: https://www.instagram.com/4weeks2thebeach/ But I can tell you right now that it's because few coaches care about seeing their clients succeed more than Aram, and he kno...

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38:51

How to Stop Overeating at Night

Transformation Talks ·

2026/02/17

In today's episode of Transformation Talks, you'll learn the three reasons why you might be overeating at night, and exactly what to do about it so you stop preventing progress. Here's the link to the nutrition guide you'll hear me mention: https://freenutritionguide.com If you have any questions for me, don't hesitate to email me here: mail@samforget.com For daily support and accountability, apply for coaching here: https://samforget.com/coaching/

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32:05

7 Ways to Make Calorie Counting Faster, Easier, &...

Transformation Talks ·

2026/02/10

In today's episode of Transformation Talks, you'll learn seven ways to make calorie counting faster, easier, and more effective. It does NOT have to be time-consuming and tedious, like a lot of people think it is. Here's where to request the simple, easy-to-track meal ideas you'll hear me mention: https://freenutritionguide.com Email me any questions you have here: mail@samforget.com Apply for coaching for personalized help with meal planning, calorie counting, and seeing better results here:...

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73:30

Simple, Sustainable Strategies for Permanent Weight...

Transformation Talks ·

2026/02/03

On this episode of Transformation Talks, we're joined by Emily Moss, a nutritionist and weight loss coach who helps women over 40 lose weight in a way that actually fits real life. We talked about Emily's personal weight loss journey (30+ pounds after the age of 50), how she's maintained that loss for over a decade, and how you can do the same. Here's her site: https://www.nutritioncoaching365.com/ Her Instagram: https://www.instagram.com/nutritioncoaching365/ Don't hesitate to ask me quest...

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63:11

Weight Loss for Smaller Women: The 6 Pillars for Success

Transformation Talks ·

2026/01/27

In today's episode of Transformation Talks, you’ll learn why weight loss is harder for smaller women, and exactly how you can overcome this and reach your goals anyway. It comes down to the six pillars for success: a proper initial diet set-up, increasing your TDEE, managing your hunger, precise tracking, training for body composition, and properly assessing progress. All broken down, in detail, in this episode. Here's where to email me any questions you have: mail@samforget.com Apply for ...

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83:29

Everything You Need to Know About GLP-1's with Adam...

Transformation Talks ·

2026/01/20

On today’s episode of Transformation Talks, we're joined by Adam Martin (our first ever three-time guest), an accredited exercise physiologist, Amazon best-selling author, and most importantly: a husband and father. We covered quite a bit in this episode: What GLP-1's are and how they work, our personal thoughts on them, how to avoid many of the common issues you hear about, recommendations for long-term success, and more. You can connect with Adam here: https://www.instagram.com/balance_by_a...

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62:28

Eating to Feel Good, Supplements 101, The Truth About...

Transformation Talks ·

2026/01/13

On today’s episode of Transformation Talks, we're joined by Pat McCarthy, a performance nutrition coach, master coach with Clean Health, nutrition speaker with O2X, and lover of all things hoops. This episode is jam-packed! You'll learn how to fuel your body well for energy and performance, the handful of supplements that are worth it, the science around carbs, what to focus on (nutritionally) while you're traveling, and more. Check out Pat's Instagram here: https://www.instagram.com/pat_spor...

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38:01

How to STOP Letting the Scale Dictate Your Mood &...

Transformation Talks ·

2026/01/06

In today's episode of Transformation Talks, you're going to learn why the scale is NOT your enemy. In fact, it can even be your friend... when used properly. So we'll go over exactly what that looks like (hint: it's not how most people do), and how to stay motivated no matter what the scale says. Here's the tracking audit you'll hear me mention (for 3+ week "plateaus"): https://samforget.com/accuracy/ Here's where to email me any questions you have: mail@samforget.com Apply for coaching here:...

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45:47

How My Coaching Program Works

Transformation Talks ·

2025/12/30

In today's episode of Transformation Talks, I'm breaking down exactly how my private coaching program works, and how it can help you. (We'll save group coaching for another episode.) Here's the link to the application: https://forms.gle/QMCj5uGL1yCeXznAA Here's where to email me more questions: mail@samforget.com Here's where to join my private email list: https://freenutritionguide.com

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49:57

How to Improve Your Body Composition Even with a...

Transformation Talks ·

2025/12/23

On today’s episode of Transformation Talks, we’re joined by Marci Nevin, a perimenopause weight loss and wellness coach who helps women lose fat, and keep it off, with restrictions and extremes. You'll learn about the differences between weight loss and fat loss, how to see WAY more results for your efforts, and most importantly: how to do it no matter what's on your social calendar. We'll address the holidays, yes, given the time we recorded this—but the things we get into are applicable ye...

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39:49

How to Set Up the Most Effective Workout Routine for...

Transformation Talks ·

2025/12/16

In today's episode of Transformation Talks, you're going to learn how to set up the most effective workout program for your goals, in a world of seemingly endless conflicting information about how to do this. We'll get into different training "splits" (set-ups) for different schedules, how to add cardio, how I personally structure my workouts, and more. Two important notes that'll make sense once you listen: I didn't discuss body part splits in much depth since I don't love them for most of m...

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70:54

How to Navigate the Holidays & Any Other Crazy Busy...

Transformation Talks ·

2025/12/09

Today's episode of Transformation Talks is a recording of a free holiday workshop I hosted for my private email list. You'll learn how to navigate not only the holidays, but any other crazy busy time of year. If you're not yet on my list, you can join here and get a complimentary copy of my most popular nutrition guide: https://freenutritionguide.com Here's the link to the workshop video: https://www.youtube.com/watch?v=Mki4HNVT3Lc I'd love to know what you think, and if you have any other re...

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34:18

How to Make Friends as an Adult

Transformation Talks ·

2025/12/02

On today’s episode of Transformation Talks, I explained how I've made friends in Buenos Aires (where I'm currently based), and how I recommend going about making friends as an adult in general. I'd love to know what you think, and if you have any other suggestions here: mail@samforget.com Join my private email list and get a FREE nutrition guide here: https://freenutritionguide.com Apply for coaching here: https://samforget.com/coaching/

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56:32

Overhauling Your Lifestyle, Tracking Tips, &...

Transformation Talks ·

2025/11/25

On today’s episode of Transformation Talks, we’re joined by Brooke Rosenfeld, a Registered Dietitian and nutrition coach who helps people lose weight and improve their lifestyle without eliminating food groups, or doing fad diets. You'll learn about: How crucial it is to be proactive with lifestyle changesIdentifying BS on social mediaWhat to look for on food labelsThe best ways to go about trackingTaking action when the conditions aren't perfectCheck out Brooke's Instagram here: https://www....

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