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PODCAST

More Than A Number | Lose Weight, High Protein Diet, Low Carb Diet, Meal Prep, Lose Weight Fast

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

Are you an elder millennial that"s been weight watching since the womb? Are you a victim of 90"s diet culture PTSD? Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off? Have you lost weight on a diet only to have your lost pounds find their way back to you soon after you go off the diet? I’m here to tell you to lay down the shame, friend – no matter where you’ve been on your weight loss journey and where you’re at… You are fully

health & fitness nutrition

All Episodes

31:49

27 | If you want to lose weight and keep it off…DON’T...

More Than A Number | Lose Weight, High Protein Diet,... ·

2026/02/16

Hey friends, welcome back!In today’s episode, I’m wrapping up our three-part series on expectations and weight loss by talking about something that doesn’t get nearly enough attention: the expectations we carry about what life will be like once we lose the weight. This one is personal. It’s vulnerable. And honestly, it’s one of the most important conversations I’ve ever shared. So many of us live with the belief that once I lose the weight, I’ll finally be happy, confident, loved, and at peace. We

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43:28

26 | If you want to lose weight and keep it off…DON’T...

More Than A Number | Lose Weight, High Protein Diet,... ·

2026/02/09

Hey friend!In today’s episode, I’m continuing Part 2 of our three-part series on expectations — and how they quietly sabotage not just weight loss, but long-term weight maintenance. I’ll be honest with you right out of the gate: while weight loss isn’t easy, losing weight is not the hardest part. Keeping it off is. And that truth can feel uncomfortable — especially if we’ve spent years believing that once the weight is gone, life will finally feel effortless. I share my own story of losing nearly

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25:16

25| If you want to lose weight and keep it...

More Than A Number | Lose Weight, High Protein Diet,... ·

2026/02/02

Welcome back, friend!If you’re here because you’re trying to lose weight (and keep it off) but you feel like you’re constantly falling short, this episode is for you. So often, I hear from clients who are actually making great progress, “I thought I’d be further along by now.” Their brains spiral down the same anxious questions many of us ask when we’re trying to lose weight: Am I a slow loser? Is something wrong with me? Is this not working? Am I “cheating” without realizing it? And my answer was:

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23:01

24| Meal prep to lose weight on a high protein...

More Than A Number | Lose Weight, High Protein Diet,... ·

2026/01/26

Hey you, welcome back! I’m so glad you’re here. 😊In today’s episode, I’m talking about something that sounds simple, but is honestly a game-changer for long-term weight loss: your meal prep system (or what I’m starting to call “food prep,” because meal prep doesn’t have to be an all-day event). I kick things off by sharing my Winning at Weight Loss Breakthrough Session—a one-hour lifestyle audit where I look at your daily habits, intake, and the real obstacle that’s keeping you stuck. Then I

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21:15

23 | Can you lose weight and lose weight fast on a...

More Than A Number | Lose Weight, High Protein Diet,... ·

2026/01/19

Who loves carbs?? Me! 🙋🏻‍♀️ In this episode, I’m tackling one of the most misunderstood—and unfairly villainized—topics in nutrition: carbohydrates. When I ask people what carbs are, most answers sound the same: bread, pasta, rice, cookies, cake, bagels. And while those foods are carbohydrates, they’re only part of the story. Many people genuinely believe they “don’t eat carbs at all,” yet when we review their intake, carbohydrates are clearly present—they just don’t recognize fruits, vegetables,

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30:28

22 | The case for a high protein diet to lose...

More Than A Number | Lose Weight, High Protein Diet,... ·

2026/01/12

Welcome back!In this episode I’m taking you back to middle school in the 90’s—peak diet culture chaos—when I was determined to lose weight so I could finally make the “real” cheerleading squad. By the time I was 11 or 12, I’d already been exposed to Weight Watchers, a hospital-based kids’ weight loss program that still makes my skin crawl, and who knows what else. Then my mom got a “hot tip” about a local weight loss group run by a well-meaning older woman I’ll call Babs. Babs was funny, kind, and

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28:50

21 | The REAL secret to long lasting weight loss?...

More Than A Number | Lose Weight, High Protein Diet,... ·

2026/01/05

My friends, welcome back! If you’re listening in real time, Happy New Year to you and yours! I’m praying God’s abundance over you this year, always. And whether it’s January 1st or the middle of the year for you, we’re continuing our New Year, Better Me series — not “new year, new me.” You don’t need a new you. You need a version of yourself who feels heard, understood, and empowered, and who’s learning to live in alignment with the goals you already have. In today’s episode, I’m talking about

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25:51

20 | The "New Year, Better Me" game plan for...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/12/29

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

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27:11

19 | Resolutions for Quick Weight Loss or Lose Weight...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/12/22

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

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27:25

Ep 18 | Who can help me lose weight for good and...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/12/15

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

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32:41

17 | Why bogus nutrition influencers can actually...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/12/08

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

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25:18

16 | Can an attitude of gratitude quiet the food...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/12/01

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

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19:38

15 | Healthy Habits and Nutrition on Turkey Day? Say...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/11/24

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,

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17:58

14 | Can you maintain healthy habits and lose weight...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/11/17

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

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18:54

13 | Can you love your body as is and still want to...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/11/10

Welcome back!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

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29:21

12 | Is intermittent fasting the secret? 3 eating...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/11/03

🧠 In This Episode, You’ll LearnWhy calorie deficit + adequate protein drive fat loss (not meal timing) How to pick an eating pattern that fits your appetite, schedule, and headspace Pros & cons of 3 meals, 4–6 mini-meals, and intermittent fasting (8–10h) How certain jobs/meds/life stages make one pattern easier than another Why “not enough food” (too aggressive a deficit) can backfire on energy, mood, and muscle 📝 Key Takeaways Patterns aren’t diets. They’re structures for meeting your

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24:24

Ep 11 | Can’t lose weight? Did you know, this is 1...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/10/27

Content note: This episode includes personal stories about binge drinking, binge eating, and shame. Please take care while listening.Welcome back, friends! Many moons ago, I woke up on my couch—still in last night’s makeup, shoes on, covered in cheesy gordita crunch fallout—and a tidal wave of shame. I’m sharing that story because it’s part of my healing and because some of you have been there too. In this episode, I talk about my complicated relationship with food and alcohol, why I chose sobriety

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21:54

10 | Nutrition 101: What are the best foods for...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/10/20

🩷 Episode SummaryWe’ve all heard it before — ultra-processed foods are bad. But what does that actually mean? In this milestone 10th episode, I’m diving into the recent buzz around ultra-processed foods and helping you separate fact from fearmongering. I’ll break down what these foods really are, why they’re being linked to rising obesity and chronic disease rates, and—most importantly—what we should focus on instead. Spoiler alert: it’s not about cutting out everything that comes in a box. It’s

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22:11

9 | Is your DNA dooming your weight loss?

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/10/13

Welcome back, friends!I used to believe my metabolism was just “slow.” Growing up as a chubby kid, my mom told me that was just the way I was — that my body simply didn’t work like everyone else’s. Maybe you’ve been told the same thing. In this episode of More Than a Number, I open up about what I’ve learned since then — that metabolism isn’t an organ, it’s not “broken,” and your DNA isn’t your destiny. While genetics play a role in your body’s tendencies, your environment, habits, and choices have

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24:04

8 | Are you eating good nutrition, but can't lose...

More Than A Number | Lose Weight, High Protein Diet,... ·

2025/10/06

Welcome back!Have you ever felt like you’re doing everything right — eating healthy foods, watching your portions, following all the “good” advice — yet the scale just won’t budge? You’re not alone. In this episode of More Than a Number, we dive into a real conversation I had with a new client (one that I have with people all the time!) about why “eating healthy” doesn’t automatically equal weight loss. We’ll break down one of the most overlooked truths in nutrition: you can eat clean and still eat

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