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PODCAST

Reclaim Your Plate

Coach Sam is a Hmong-American woman, the eldest daughter of refugee parents, a speaker, and a weight loss coach who helps women of color (WOC) lose weight and break out of following racist diet culture rules. Her work was inspired by her 11-year weight loss journey where she felt the need to strip her cultural identity to fit into society"s standard of "white healthy" aka the Western Diet. After healing her relationship with food, her mission is to voice the cultural differences in the

health & fitness nutrition

All Episodes

15:49

190. How My Client Broke an 8-Month Plateau with Just...

Reclaim Your Plate ·

2026/02/11

Get ready for a client case study breakdown, this one is exciting because it’s all about plateaus (one of my absolute favorite things to coach on). One of the biggest mistakes you can make when you stall on progress is jumping from plan to plan hoping the next one will finally move the scale. But when you do that, you never actually learn why your original plan stopped working. In this episode, I share how my client K went from plateauing at her weight for 8 months to losing 8 pounds in 9

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25:47

189. Why You Keep Ending Up Here - Break Losing and...

Reclaim Your Plate ·

2026/02/11

If you’re tired of losing and gaining the same 10–20 pounds over and over again, this episode is going to spark that hope in you to try again from a sustainable lens. Because tbh, when this isn't your first time losing weight, all the advice online starts to feel like "I already tried that and that didn't work" and you start to wonder whether your body is really broken because you can't get the same results as the people around you or if you just need to push harder. But deep down, you know

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10:01

188. How Nurses and Doctors Can Lose Weight Eating...

Reclaim Your Plate ·

2026/02/04

When you work in the medical field, eating healthy consistently feels almost impossible. Your day runs on emergencies, not meal breaks. You’re on your feet for hours taking care of everyone else first, and suddenly it’s 3pm and you haven’t eaten anything since you clocked in. By the time you do eat, you’re starving and grabbing whatever is closest, and the vending machine is now your bestie. This is what happens when decision-making for food is the last thing on your mind. In this episode,

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11:45

187. How to Stay On Track With Your Meals Without...

Reclaim Your Plate ·

2026/01/28

When you’re the one cooking for your family, trying to lose weight can feel impossible. You want to eat healthier… but you also want to eat with your family, enjoy your cultural foods, and not spend your whole life meal prepping two separate menus (uhhh hello, ain't nobody got time for that haha).In this episode, I talk about how to stay on track with your meals withoutadding more to your plate, how to navigate eating cultural foods with cultural expectations (especially when it comes to

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23:14

186. Weight Loss in 2026: Focus on This, Not That...

Reclaim Your Plate ·

2026/01/21

The weight loss space changes every year. There's new rules, trends, “must-do” habits and it’s exhausting trying to keep up when you haven't been consistent. In this episode, I break down the things you don’t need to obsess over in 2026, what's actually in and the things that will help you see progress. If you’ve been overwhelmed by protein goals, confused by what to prioritize, or constantly second-guessing your plan because of what you see online, this episode will bring you clarity. It's

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10:35

185. How To Workout Consistently When Your Schedule...

Reclaim Your Plate ·

2026/01/14

If yourschedule never look the same because meetings get added, kids get sick, travel pops up, energy dips or your period comes D: —and that's what's stopping you from being consistent, this is your episode.I talk about what it really looks like to workout consistently when your days are unpredictable and it's not another "just push harder..." cause we know how that goes...Here’s what we get into: -Why your current workout plan fails the moment your schedule is inconsistent, and why that’s

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14:58

184. Why You Always Want Something Sweet and How To...

Reclaim Your Plate ·

2026/01/07

If you’ve ever found yourself standing in the kitchen after a long day, grabbing something sweet without thinking because youneed a moment — this episode is going to be so good for you right now. Because I'm not going to give you generic advice like "just drink water" or "eat fruit". Instead, I break down the real reason your sweet cravings feel so strong when you’re overwhelmed, running the household, juggling work projects, and trying to be everything to everyone all week long.Here’s

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12:44

183. How To Lose Weight Again After Gaining It Back

Reclaim Your Plate ·

2025/12/31

Gaining weight back after working so hard to lose it can make you feel discouraged, and honestly, scared to try again because you don't want to put in effort only for it not to work this time. In this episode, I break down what really happened when you regained the weight (and why it makes more sense than you think), why your old approach won’t work this time, and how to rebuild your confidence so losing the weight again doesn’t feel impossible or overwhelming.Here’s what we get

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15:07

182. "I Don’t Want to Look Stupid at the Gym" and How...

Reclaim Your Plate ·

2025/12/24

If you’ve always stuck to the treadmill, avoided certain machines, or left the gym early because you felt overwhelmed or out of place… this episode is for you. In this conversation,I walk you through why this feeling is so common (especially for high-achieving women of color), what’s actually happening in your body and brain in those moments, and how to stop psyching yourself out before you even get started.I break down why youoverthink your workouts, worry about doing things “the right

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20:24

181. Doing Everything But The Scale Isn’t Moving?...

Reclaim Your Plate ·

2025/12/17

You’re working out, trying to cut back on sugar and cook at home more, but the scale hasn't moved in months. It's getting to the point where you are wondering, "What the heck am I doing wrong?" In this episode, I walk you through what’sreallyhappening when your weight stalls, why changing everything isn’t the answer (or putting more effort), and how one of my clients went from sitting at the same weight for 8 months to finally losing 8 pounds in the first60 days of us working together. And

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13:13

180. Why You Keep “Needing a Break” on Weekends (And...

Reclaim Your Plate ·

2025/12/10

Weekends aren’t actually the problem. The way your Monday–Friday is set up is what’s draining you. In this episode, we talk about the real reason you hit Friday night feeling like, “I just need a break… I’ll worry about my goals on Monday". You may think you're lacking disciplinedbut what's really happening is your plan is either too intense, too stressful, or not aligned with your real life. Inside this episode, I walk you through how to read your body’s signals, and what adjustments you

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26:19

179. December Mistakes That Slow Your Weight Loss And...

Reclaim Your Plate ·

2025/12/04

December doesn’t slow you down — the way you react to December slows you down.In this episode, I walk you through why this month feels so overwhelming for weight loss and how to keep making progress even when your schedule is packed with traveling, hosting, andQ4 project deadlines. I'll share 3biggest mistakes you are currently making that makes this month feel hard and show you what to focus on so you end the year proud. Cause imma tell you right now, it's not about "ending the year

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11:25

178. Emotionally Tapped Out? Here’s Why Your Weight...

Reclaim Your Plate ·

2025/11/27

If you’re walking into the holidays already exhausted, overwhelmed, and low-key dreading the food, the parties, the comments, the travel… this episode is your relief. I’m breaking down why your brain is slipping into “f*ck it, I’ll start in January” mode and why that mindset is actually making everything feel heavier on your body and energy. After this, you will walk into theholiday season to feeling lighter and more grounded. It's time you step into getting support instead of suffering

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43:29

177. How Kierra Lost 8 Pounds in 9 Weeks Traveling 3x...

Reclaim Your Plate ·

2025/11/26

My client Kierra was already working out, eating pretty healthy, and doing all the things she thought she was supposed to do but her weight wasn’t moving. Between traveling three times a month, running a full agency, and trying every major diet from macros to Weight Watchers, she was stuck in the same plateau so many high-achieving women live in.In this episode, we talk through how she finally lost 8 pounds in 9 weeks during one of the busiest seasons of her life without tracking,

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12:19

176. How To Avoid Gaining Weight During The Holidays

Reclaim Your Plate ·

2025/11/19

This time around, you don't want to gain weight after the holidays. Instead, you want to enjoy the food, be present with your family, and avoid spiraling into guilt after every event. In this episode, I’m walking you through how to navigate the holidays in a way that lets you actually enjoy yourself while still feeling good in your body. These are the same shifts I coach my clients through, so they aren’t panicking about food, skipping meals, or falling into the “I’ll fix it in January”

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20:06

175. How To Always Stay Motivated (The Honest Truth)

Reclaim Your Plate ·

2025/11/12

Let’s be honest — motivation is the first thing to disappear the moment life gets busy. You start the week strong, but by Wednesday, your schedule’s packed, you’re exhausted, andyou find yourselfskipping workouts and eating whatever’s in front of you.In this episode, I’m breaking down how to stop treating motivation like a feeling that just comes/goes and start seeing it as something you can create for yourself anytime you need it. We’ll talk about how to build real momentum that lasts,

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16:35

174. Your Version of Consistency Is "Too Perfect"

Reclaim Your Plate ·

2025/10/24

Your version of being consistent is “too perfect.” Lemme explain— You tell yourself you’ll workout 5x this week, when really your time only allows for 2x a week, but that’s not “enough” for you, so you skip it and try again next week.You plan your meals and try to eat healthier, but it’s basically the same thing over and over, when deep down all you want is your favorite cultural foods. In your head, consistency means going hard, eating boring foods, and being strict with yourself. This

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12:25

173. When Your Weight Stops You From Living The Life...

Reclaim Your Plate ·

2025/10/15

Your weight isn’t just about how your body looks. It’s about how much space it takes up in your mind, the way it makes you second-guess going out with friends, hide in the back of group photos, or dread family events because you already know someone is going to comment on your body.In this episode, I open up about how much mental energy weight and dieting used to steal from me, how it kept me from being fully present in moments that should’ve been joyful, and how everything shifted when I

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28:27

172. 3 Beliefs You Need to Lose Weight Permanently...

Reclaim Your Plate ·

2025/10/08

Most of the women of color I coach have already downloaded the free PDFs, signed up for cookie-cutter workout programs, and tried every workout split they could find — and yet, they still feel stuck. The thing that finally shifted everything wasn’t another plan. It was when they started believing differently and seeing their weight loss journey in a new way.Cause here's the thing...you can have the “perfect” plan on paper but if your mindset is still tangled up in old diet rules, fear of

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15:15

171. How To Follow Through For Real This Time

Reclaim Your Plate ·

2025/10/01

You don’t actually have a starting problem.You’vetaken thebefore pictures, boughtnew gym clothes, and felt motivated as heck on the first day, but after a while, that spark goes away.The real challenge for you is following through once it's no longer exciting AND when life gets busy.In this episode, I get into: -Why high-achieving women (especially women of color) keep overpromising — setting goals that sound good on paper but never fit real life. -How treating your weight loss like a

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194 results

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