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

Hey, friends – welcome back! In this second part of my conversation with Coryn and Crysanne from the Her Healthy Body podcast, we went deep—and I mean deep. This wasn’t just another conversation about macros, meal prep, or how to lose weight. This was about what truly sustains health in the middle of real life: faith, resilience, identity, and purpose. Crysanne shared an incredibly powerful story of walking through heartbreaking personal loss, family upheaval, and trauma all at once. Instead of turning to old coping mechanisms or self-destruction, she leaned into her faith and allowed God to carry her through one of the hardest seasons of her life. It was such a beautiful reminder that our greatest growth often comes through the hardest valleys. Coryn then opened up about how motherhood and faith transformed her relationship with body image. She talked honestly about how easy it is to idolize appearance, followers, validation, and the scale—and how inviting God into her health journey shifted her focus from obsession to purpose. That part really resonated with me because so many women are chasing external approval while neglecting internal peace. We also discussed how self-talk changes when we stop seeing our bodies through the world’s lens and start seeing them as something valuable, worthy, and entrusted to us. That doesn’t mean perfection—it means grace, stewardship, and perspective. And of course, we had to bring it back to some practical nutrition wisdom too. We talked about the importance of protein, why strength training matters, avoiding the “protein ick,” building muscle instead of obsessing over the scale, and focusing on real foods over ultra-processed products. If I could sum up this episode in one sentence, it would be this: lasting weight loss is never just about food—it’s about healing, identity, habits, and who you become along the way. I truly loved this conversation, and I know it will bless you the way it blessed me. Her Healthy Body is on Apple Podcasts and anywhere you listen. Instagram: @her.healthy.body Website: herhealthybody.co Email: team@herhealthybody.co Facebook Community: Her Healthy Body *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

Hey you! If you’ve ever felt like you “love” certain foods but also feel out of control around them… this episode is for you. Today, I’m breaking down the difference between loving food and depending on food, and why that distinction matters so much for your weight loss journey and overall relationship with food. I start by sharing my own experience with the Atkins diet — from eating bacon cheeseburgers without buns to trying to convince myself that Cool Whip with peanuts was a satisfying dessert (spoiler: it wasn’t). That phase of my life taught me a powerful lesson: if the way you’re eating feels like punishment, it’s not going to last. We talk about what it actually looks like to love food — enjoying it without guilt, building meals that support your body, and having flexibility — versus what it looks like to depend on food, like using it as your only coping tool or constantly starting over. One of the biggest takeaways from this episode is this:👉 Sometimes it’s not the food we love — it’s the way we think it’s going to make us feel. Because if those foods consistently leave you feeling guilty, uncomfortable, or frustrated… that’s not love. That’s dependence. I also walk you through four simple, practical steps to start improving your relationship with food: Stop trying to change everything at once Focus on addition instead of restriction Zoom out and think long-term Build meals you actually enjoy This is your reminder that you don’t have to hate your food to reach your goals. You can love what you eat and feel good in your body. And as always… this is about so much more than a number. 💛 *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

Hey Friends! If you’ve ever felt like you’re trying to lose weight while the people around you just don’t get it — this episode is for you. In today’s conversation, I’m diving into the role that support actually plays in your weight loss journey… and why so many people feel like they’re not getting the support they need — even from people who genuinely care about them. Because here’s the truth: most people don’t lack support — they lack aligned support. I break down the different types of support that truly make a difference, including your environment, the way people speak to you, and the habits and routines you share with others. We also talk about why things can feel especially challenging with a spouse or partner, and how your changes can impact the dynamic of your relationship more than you might expect. From there, I walk you through exactly how to ask for support in a clear, calm, and effective way — without creating conflict. I also cover how to navigate situations outside of the home, like friends, family, and coworkers, where social pressure around food can make things feel even harder. If you’ve been relying on willpower alone, this episode will help you shift your focus to something much more powerful: creating an environment and support system that actually works with you, not against you. If this resonates, share it with someone who’s part of your support system — and don’t forget to leave a review if you’re enjoying the podcast. 💛 *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

Hey Friends, welcome back! Have you ever spent hours on Sunday meal prepping—buying groceries, chopping vegetables, cooking protein, portioning everything into containers—only to find yourself ordering pizza by Tuesday? If that sounds familiar, you are not alone. In this episode, I’m talking about something that almost no one addresses when it comes to weight loss: the implementation gap. Most people don’t struggle because they lack information. If you’re listening to this podcast, you probably already know the basics. You know a high protein diet helps with satiety. You know meal prep can make healthy eating easier. You know resistance training matters, and that moving your body consistently supports your health. The problem usually isn’t knowledge. The problem is consistency when real life happens. Life doesn’t occur during perfect weeks. It happens during busy weeks, stressful weeks, emotional weeks, and completely unpredictable weeks. And if your strategy only works when everything goes perfectly, it’s not really a strategy—it’s a temporary plan. In this episode, I break down the common reasons people get stuck in the “starting over” cycle. Perfectionism plays a big role. The moment something goes slightly off plan, we assume the entire week is ruined. Weekend routines can also derail progress, especially when we move from strict weekday habits into guilt and shame by Monday morning. Add in overly restrictive plans designed to lose weight as fast as possible, and burnout becomes almost inevitable. The real shift comes from identity. Instead of operating from the mindset of “I’m on a diet,” successful long-term maintainers think, “I’m someone who maintains.” That means learning to reset instead of restart. One slip doesn’t require waiting until Monday to begin again. The next meal is the opportunity to realign. Sustainable weight loss isn’t built on perfect weeks. It’s built on thousands of imperfect days where you simply keep going. And sometimes the most powerful habit you can build is the ability to reset quickly and keep moving forward. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

Hey friends, welcome back! For years in my weight loss journey, I could “get back on track” and see the scale move within a week or two. But once I hit my 40s? Whew. It started to feel like it takes a literal move of God to see my clothes fit differently — and I know I’m not the only one. In today’s episode, I’m breaking down why it’s harder to lose weight after 40 — and why the answer is not restriction, restriction, restriction. Perimenopause isn’t just hot flashes and mood swings… it’s a hormonal, metabolic, and body composition shift that can make it feel like your body changed the rules overnight. We talk through the biggest players: declining and fluctuating estrogen (hello, more abdominal weight storage), natural loss of lean muscle mass (which lowers resting metabolic rate), sleep disruption (increasing hunger hormones like ghrelin and decreasing satiety hormones like leptin), and increased cortisol sensitivity from chronic midlife stress. And then I lovingly call out what most of us do next: panic. We try to lose weight fast, slash carbs, drop to 1200 calories, or pile on cardio — and that often backfires by increasing stress, sacrificing muscle, and fueling the “start over Monday” cycle. Instead, I walk you through what actually works in midlife: consistent resistance training, a high protein diet (strategically spread throughout the day), more daily walking/steps, sleep as a non-negotiable, and a moderate calorie deficit that preserves muscle. And if you’re thinking, “Okay… but how do I apply this to me?” — that’s exactly why I created my Winning at Weight Loss Breakthrough Session. In one hour, we audit your nutrition, protein, movement, sleep, and stress, and build a plan that fits the body you’re living in right now. Because you’re not broken. Your strategy just needs to evolve. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

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 imagine that life will feel easier, that our problems will fade, that body image issues will disappear, and that food won’t have power over us anymore. But the truth is, weight loss doesn’t magically fix our relationship with ourselves—or with life. In this episode, I walk through the most common “once I lose the weight” expectations and why they so often set us up for disappointment, burnout, and even regain. We talk about body image, confidence, how people treat us differently, the emotional loss of food as a coping tool, and the shock of realizing that maintenance requires ongoing intention. I also share some of my own story—what it was like to go from living in a larger body to a smaller one, feeling invisible and then suddenly very seen, and the painful realization that weight loss doesn’t protect us from rejection, heartbreak, or loneliness. The biggest takeaway I want you to hear is this:Weight loss doesn’t disappoint us because it doesn’t work—it disappoints us because we weren’t prepared for what comes after. When we let go of unrealistic expectations and replace them with truth, compassion, and flexibility, we give ourselves the chance to truly enjoy the journey—not just chase an outcome. This episode is about preparation, peace, and learning how to nourish your life well. You deserve to live the healthy life of your dreams! *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

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: no, no, no, no, no. The problem isn’t their effort. The problem their expectations. We’ve been conditioned to want results immediately — to lose weight fast — and when that doesn’t happen, we assume we’re failing. We live in a world where you can have anything delivered overnight, so we expect our bodies to work the same way. And that mindset makes it really hard to stay consistent with the boring-but-effective stuff that actually creates long-term progress: meal prep, tracking, hydration, sleep, strength training, daily movement — the unsexy systems. And here’s what I really want you to take from part one of this series: expectations and comparisons don’t just make you feel bad — they can directly lead to quitting, weight cycling, and worse overall health, because they convince you your progress “isn’t enough” even when it’s objectively significant. Now, I’m not here to crush your hope. I want you to dream big. I want you to believe you can change. But I also want you to understand reality so you can stop getting in your own way — and stop letting the scale dictate your peace. The expectations that sabotage weight loss A “magic number” goal weight in your head that decides whether you’ve succeeded or failed A timeline you believe you should hit (and you mentally calculate it like: 2 pounds/week = done by ___ date) The belief that it should be easy once you decide you’re “really ready” The belief that progress should be constant and linear (down every day/week/month) The belief that you should be perfect with food, exercise, water, sleep, and stress every single day Comparison as a measuring stick (assuming you should lose weight the same way or at the same rate as someone else) And let me say this clearly: you can do everything “right” — high protein diet, low carb diet, tracking, workouts, even meal prep — and the scale can still fluctuate. That doesn’t mean you’re gaining fat or failing. It means you’re human. Bodies are not robots. My challenge for you (do this today) Write down your “shoulds.” (Example: “I should have lost more weight by now.”) Ask: Is it true? (Logically, factually — not emotionally.) Write the truth. (Example: “My weight loss isn’t linear, but I’m making consistent choices and getting stronger.”) Write how you’ll remind yourself daily. (A sticky note, a phone reminder, journaling, a morning mantra, or repeating it when the scale messes with you.) Because when your expectations aren’t met, it’s so easy to spiral into “what’s the point?” and then self-sabotage. But the truth is: one off day, one off weekend, even one off week doesn’t erase you. The difference between people who maintain progress and people who stay stuck isn’t perfection — it’s how they respond after they slip. This is Part 1 of my three-part series, and today was all about the unrealistic expectations and comparisons that sabotage the actual process of weight loss. Next week, we’ll get into how these same patterns can sabotage long-term maintenance and lead right back to weight cycling — even after you worked so hard to lose weight in the first place. And if you’ve been stuck in that loop, I want you to listen to the full episode — because I promise, the goal isn’t just to lose weight fast. The goal is to lose weight in a way you can actually live with… and keep. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Win

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, and whole grains as carbs too. So let’s clear that up. We have three main macronutrients: protein, carbohydrates, and fat. Fruits, vegetables, and whole grains all fall under the carbohydrate category, along with breads and sweets. And yes—your body actually prefers carbohydrates as its primary fuel source. I explain why you can lose weight on a low-carb diet, just like you can lose weight on low-fat, low-protein, keto, paleo, or pretty much any diet—because weight loss ultimately comes down to being in a calorie deficit. But here’s the key difference: the quality of carbohydrates matters far more than cutting them out entirely. Simple, ultra-processed carbs tend to be calorie-dense, low in fiber, and quick to digest—meaning they don’t keep us full and often send us on a blood-sugar rollercoaster that fuels cravings, overeating, mood swings, and guilt. In contrast, complex carbohydrates—like fruits, vegetables, legumes, and whole grains—provide fiber, vitamins, minerals, and antioxidants. They’re more filling, gentler on blood sugar, and far more supportive of both physical and mental health. I also break down what “low-carb,” “moderate-carb,” and very low-carb (keto) actually mean, using real numbers and real-life examples—plus why high protein doesn’t mean zero carbs. When protein is prioritized, it actually allows more flexibility with carbohydrates, not less. Bottom line: you don’t have to fear carbs to lose weight. You can prioritize protein, choose high-quality carbohydrates, stay in a calorie deficit, and still enjoy your food—without the binge-restrict cycle. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

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 something that’s wildly over-dramatized, underrated, and science-backed: {drum roll…} TRACKING. It’s tracking. I know it’s not sexy or super fun. But, HEAR.ME.OUT. Before you picture a 47-column spreadsheet, stick with me. Tracking isn’t about perfection, rigidity, or punishment — it’s about awareness. It creates a map so you can stop guessing and start seeing what’s actually happening. It’s part of the “collecting evidence” we talked about last episode. Here are the core things I recommend tracking for sustainable, long-lasting weight loss: 1) IntakeAwareness drives change. Tracking your intake (in whatever form works for you) is simply gathering honest data. The act of tracking alone often reduces overeating because it creates a pause and builds mindfulness. If tracking calories/macros is not appropriate for you (ex: a history of eating disorders or obsessive tendencies), skip this step and use a gentler method. 2) Activity (movement as a whole)Most people overestimate how much they move. Tracking steps, workouts, and general movement helps you stop relying on “vibes” and start using facts. I also talk about NEAT (non-exercise activity thermogenesis) and how short walks and daily movement can support blood sugar, appetite regulation, stress, and cravings. 3) SleepSleep is one of the most underrated weight loss tools on earth. Poor sleep increases hunger, cravings, impulsive choices, nighttime snacking, and even reduces overall movement. Tracking sleep helps you notice patterns and address root causes. 4) Weight (smart and responsible)Weight is not your worth — it’s data. Tracking trends helps you detach from the emotion and understand normal fluctuations (salt, carbs, stress, hydration, constipation). I explain why I prefer daily weigh-ins with weekly averages, rather than once a week, so one random day doesn’t send you into a spiral. 5) Non-scale victoriesThese are “soul-based” markers of progress — energy, cravings, mood, digestion, how clothes fit, strength, confidence. Tracking them helps you see transformation beyond the scale. 6) A habit trackerThis is how you build discipline and consistency. It takes seconds a day, and over time it builds trust in yourself. The bottom line: we don’t transform because we suddenly get more willpower. We transform because we make progress visible — and tracking puts you back in the driver’s seat. Email me at sam@theanchorednutrition.com for a habit tracker you can use! *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: sam@theanchorednutrition.com

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 is the year they finally lose the weight for good. And what usually happens? We set big, unrealistic, outcome-based goals aka resolutions… then crash and burn before January is even over. In this episode, I want to help you end that cycle by breaking down the difference between outcome-based goals and identity-based goals, and why understanding this matters so much for sustainable weight loss. Outcome-based goals focus on a specific result: lose 20 pounds, hit a number by a certain date, reach a milestone. These goals can be motivating at first, but they often fall apart long-term. Motivation drops once the goal is reached — or if it’s missed — and many people end up feeling like a failure even when they’ve made real progress. That’s where identity-based goals come in. Identity-based goals start with who you want to become, not just what you want to achieve. Instead of “I want to lose 20 pounds,” it becomes, “I am someone who nourishes my body and moves consistently to feel strong.” This isn’t just semantics. When behaviors are tied to identity, they feel more natural and less like a chore. You’re not “on a diet” — you’re living in alignment with who you are becoming. The biggest difference? People don’t act when they should. They act when something feels like part of who they are. In this episode, I explain why the most effective approach is combining both types of goals. Outcome goals give us direction. Identity goals give us staying power. If you’re tired of the all-or-nothing cycle and want to lose weight in a way you can actually maintain, this episode will help you start thinking differently — especially as you head into a new year. And next week, I’ll walk you through how to turn these ideas into a real-life "New Year, Better Me" Game Plan! *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: sam@theanchorednutrition.com

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 recommendations landed someone in the ER, and use it to highlight why credentials, nuance, and context really matter when it comes to your body. My goal with this episode is to help you feel a whole lot less confused and a whole lot more empowered when you’re scrolling. In This Episode, I Talk About: What nutrition fear-mongering actually is and why it’s so harmful How influencers can sound super legit while completely ignoring science and context Why that whole “dietitians only care about macros, not nutrients” thing is nonsense (macros are macronutrients, babe) How social media algorithms spread bad information way faster than corrections The very real consequences of following advice from unqualified people Why you keep feeling stuck in “Is this good or bad?” confusion around food Why individualized, nuanced guidance is completely different from one-size-fits-all advice *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: sam@theanchorednutrition.com

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, guilt, or “starting over tomorrow.” Whether you're hosting, traveling, or celebrating quietly this year, you’ll walk away with a practical plan to enjoy the day fully and stay aligned with your long-term goals. 🔑 What We Cover in This Episode 1. Why Thanksgiving Feels So “Loud” When You’re on a Weight Journey Food noise. Pressure. Traditions. Emotional triggers. We break down why this day in particular can feel overwhelming—even when we’re excited to celebrate. 2. Top 3 Tips for Navigating Thanksgiving Without Derailing Progress Tip 1: Do NOT “save up” calories by starving yourself Skipping breakfast and lunch guarantees overeating later.Instead, stick to your normal routine: High-protein, high-fiber breakfast Balanced lunch (or snack) depending on timing Enjoy the main meal, then still eat something small and nourishing later Consistency > compensation. Tip 2: Set Your Thanksgiving Intention in Advance Decide your realistic plan for the day, whether you want to: Fully enjoy the entire meal (no shame!) Pick and choose your favorites Stick close to your usual routine Write down your intention and your game plan.Example: “I’ll skip mashed potatoes and bread so I can enjoy stuffing and Aunt Susie’s pumpkin pie. I’ll start with turkey and veggies.” Give yourself permission—then follow it with a clear path back to your normal routine. Tip 3: Respond With Grace and Kindness (No Matter What Happens) If you veer from your plan?If you overdo it?If the day doesn’t go how you hoped? It’s okay. One meal—or even a day or two—will not make or break your journey.What matters is what you do most of the time. Shame fuels quitting.Grace fuels consistency. ✨ Bonus Tip: Go for a “Soul Walk” A gentle walk before or after your meal helps with: Mood Digestion Metabolism Stress management Grounding Gratitude Not to burn calories. Not to “undo” anything.But to reconnect with yourself and the true spirit of Thanksgiving. 💛 A Loving Reminder Thanksgiving isn’t about the food—it’s about gratitude. 🎁 Special VIP Insider Announcement All of my email subscribers will receive an exclusive Thanksgiving surprise on Thursday and Friday.This is only for subscribers—so join the list using the link below! 💬 Share the Love If this episode encouraged you, please share it with a friend who needs some Thanksgiving peace and perspective this year. And if you haven’t yet, a quick review on Apple Podcasts helps the show reach more people who need this message. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: sam@theanchorednutrition.com