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PODCAST

More Than a Number | Sustainable Weight Loss, Healthy Eating for Weight Loss, Mindful Eating for Weight Loss, Weight Loss for Women Over 40, How to Stop Overeating

Sam Barone | RD, Weight Mgmt Specialist, Diet Culture Rebel

Have you been weight watching since the womb? 🙋🏻‍♀️ Are you tired of feeling like weight loss has become a full-time job? Tired of starting over every Monday, trying to follow another plan perfectly, and wondering why something that seems like it should be simple feels so dang complicated? Welcome to More Than a Number. I"m Sam — a registered dietitian nutritionist, certified specialist in obesity and weight management, and a woman who has maintained a nearly 200-pound weight loss for almost two

health & fitness nutrition

All Episodes

42:18

58 | Sustainable Weight Loss: How to Keep It Simple

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/10/05

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

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30:54

57 | Why Not Eat Your Favorite Foods AND Lose Weight?

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/09/21

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

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30:17

56 | The 21-Day Habit Myth: What It Really Takes to...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/09/14

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

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43:05

55 | Are You Actually Resting—or Just Avoiding? |...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/09/07

Welcome back!Have you ever told yourself you were “resting”…while feeling guilty the entire time because you knew there was something else you wanted or needed to do? Yeah. Me too. After noticing myself slipping back into an old pattern with TV, I decided to take a TV fast for the entire month of August. What I expected was to get some time back. What I didn't expect was how much it would teach me about distraction, procrastination, real rest—and the subtle ways all of it can affect sustainable

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45:50

54 | The One Word Everyone Gets Wrong About...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/08/31

Welcome back! There's one word we throw around constantly in sustainable weight loss, and I don't think most of us actually know what we mean by it. Consistency. We say it, our doctors say it, every article on the internet says it — "just be consistent" — but what does that actually mean? Here's what I've noticed after years of doing this work: we tend to land in one of two camps. Either we're doing all the right things five or six days a week and then beating ourselves up over Saturday dinner, or

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71:34

53 | Food, Feelings & the Gut-Brain Connection with...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/08/24

Welcome back!What if the way we eat, the way we feel, and the way we think about our bodies aren't separate issues at all? In this episode, I'm joined by my friend and fellow registered dietitian Jaclyn Klauder, a Certified Eating Disorder Specialist with expertise in behavioral health nutrition. And this conversation gets into so many of the things I believe we've gotten wrong about health and weight loss. Jaclyn and I talk about what it actually means to be healthy beyond a number on the scale,

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58:34

52 | Weight Loss Isn’t Always What You Eat...It’s HOW...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/08/17

Hey Friends - welcome back!When we're trying to lose weight or improve our health, we spend a LOT of time thinking about what we eat. Are we getting enough protein and fiber? Are our portions right? Are we eating the “right” foods? But how we eat matters too. In this episode of More Than a Number, we're digging into the science of mindful eating, eating speed, digestion and sustainable weight loss—and why slowing down may affect much more than you realize. We'll break down what happens in your body

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20:33

51 | The First Step to Lasting Weight Loss Isn't What...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/08/10

Welcome back!What if the first step to lasting weight loss has nothing to do with protein, meal prep, or exercise? In this episode, we're talking about something that often gets overlooked—but it's the foundation of every lasting change we make: awareness. For so many of us, tracking feels intimidating. It can bring up feelings of guilt, shame, or the fear of being judged. But what if we looked at it differently? What if tracking wasn't about punishment or perfection, but simply about collecting

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30:55

50 | How to Stay Consistent When Life Gets Hard (What...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/08/03

Welcome back! Can 30 days really change your life? A month ago, I challenged myself to post on social media every day for 30 days. I thought it was simply an accountability challenge to help me show up more consistently. What I didn't know was that life was about to throw me one of the hardest personal seasons I've ever experienced. In this episode, I share how those 30 days became so much more than a social media challenge. They became a reminder that we don't need perfect circumstances to move

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26:59

49 | Stop Chasing Weight Loss. Build a Life That...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/07/27

Welcome back, friend!This week's episode is a little different...and honestly, a lot more personal. For the past several months, I've been working behind the scenes on a new coaching offer. What started as a program has grown into something much bigger—it's become the foundation of how I believe lasting weight loss really happens. In this episode, I share the journey that brought me here. From my own struggles with obesity, to the moment God literally pushed me to jump out of an airplane, to

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52:50

48 | How Nick & Tina Lost Over 360 Pounds Together:...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/07/20

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

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70:38

47 | How Nick & Tina Lost Over 360 Pounds Together:...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/07/13

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

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36:54

46 | Trying to Lose Weight After the Holiday Weekend?...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/07/06

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

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41:34

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

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/06/29

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

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77:13

44 | Why Weight Isn't the Whole Story + What Most...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/06/22

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

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28:08

43 | Lose Weight Without Guilt | The Truth About...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/06/08

Hey friends, welcome back!In this episode, I’m diving into one of the most normalized — and honestly most damaging — phrases in diet culture: “I cheated.” I unpack what we really mean when we say we had a “cheat meal” or “cheat day,” and why the language we use around food matters so much more than we realize. Because when we label foods or eating experiences as cheating, we often create guilt, shame, and all-or-nothing thinking that keeps us trapped in the binge-restrict cycle for years. I also

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26:00

42 | Trying to Lose Weight? Stop Being Scared of Fruit

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/06/01

Welcome back!In this episode, I’m tackling one of the strangest nutrition fears that has exploded in wellness culture lately: the fear of fruit. I share a real conversation from a recent Winning at Weight Loss Breakthrough Session with a client who told me she constantly craved sweets and carbs, yet intentionally avoided fruit because she believed it contained “too much sugar.” Meanwhile, her diet was packed with highly processed “health” foods like protein bars, protein cookies, keto snacks, and

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25:16

41 | High Protein Diet? Low Carb Diet? Why “It...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/05/25

Hey, friends! In this episode, I’m diving into one of the most frustrating — but most important — realities in nutrition: why “it depends” is usually the most honest and evidence-based answer when it comes to food, weight loss, and health. I talk about how social media influencers and wellness “experts” often push rigid, black-and-white nutrition rules because certainty sells, even when that advice can actually create confusion, fear, guilt, and long-term damage to our relationship with

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30:27

40 | How to Eat MORE Food and Still Lose Weight |...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/05/18

Welcome back!In this episode, I’m tackling one of the biggest lies diet culture ever sold us: that in order to lose weight, we need to survive on tiny portions, constant hunger, and “sad little bird meals.” I’m talking all about volume eating — not binge eating, but learning how to build satisfying, nourishing meals that actually keep you full while still maintaining a healthy calorie deficit for weight loss. I explain why so many people struggle with aggressive diets and restrictive meal plans

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21:54

39 | High Protein Diet Burnout? 3 Meal Prep Fixes to...

More Than a Number | Sustainable Weight Loss, Healthy... ·

2026/05/11

Hey friends!We are talking about something so many women experience but rarely say out loud: the protein ick. You start out strong on your high protein diet, meal prep is dialed in… and then one day you open the fridge, look at another dry container of chicken and broccoli, and feel your blood boiling. If you’ve ever rage-stared at meal prep and wanted to order takeout instead, this episode is for you. I explain why this happens—and no, it’s not because you’re lazy, broken, or bad at consistency

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