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 instead of discouraged.

You’ll learn how to: • Set a realistic holiday goal (lose or maintain) • Clarify your “why” • Create a doable plan you can stick to • Choose an accountability partner • Set consequences and rewards that actually motivate you • Give yourself grace without giving up on your goals

Plus, I share my own New Year’s turning point—and how choosing intention over autopilot changed everything for me.

If you’re ready to enjoy the holidays and protect your progress, this episode is your starting point.

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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

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Email me: sam@theanchorednutrition.com

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. Because the truth is, there’s a big difference between self-love and toxic positivity — and both extremes can hold us back.

So, can you love your body and still want to lose weight or change it? Yes. Absolutely yes. You can give yourself grace and still expect more from yourself.

• Why hating yourself never leads to lasting change (and what actually does)

• How body shame fuels anxiety, isolation, and emotional eating

• Why toxic body positivity can sometimes turn into denial

• How to hold both compassion and accountability at the same time

• Practical steps to live in that “middle space” — with grace and growth

You can love your body and still want to change it. You can have grace for yourself and still hold yourself accountable. You can be proud of how far you’ve come and still want to keep growing.

That’s the balance where peace and progress meet — and that’s where real, lasting change happens.

You are worthy. You are capable. You can do hard things.

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FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1hr, 1 on 1 coaching session where I will complete a 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

🧠 In This Episode, You’ll Learn

• Why 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 targets.
• With calories and macros equal, weight loss outcomes are the same across patterns.
• Choose the pattern that makes adherence easiest (schedule, appetite, cravings, social life).
• Watch the traps: too big a deficit, too little protein, or a pattern that sparks binges.
• Progress = consistency. When life changes, your pattern can change too.

🍽️ The Three Patterns at a Glance

1) 3 Meals (+0–2 snacks)

Pros: Familiar/socially flexible; allows larger, satisfying meals; time-efficient; easier to plan. Cons: Tough for small appetites (bariatric, GLP-1s, illness); chaotic shifts (ER, first responders, new parents) may miss meals.

2) 4–6 Mini-Meals (every 2–3 hrs)

Pros: “Never hungry, never stuffed” rhythm; can tame food noise; supports blood sugar steadiness; great for small appetites/early recovery/WFH grazers. Cons: More planning and frequent stops; can increase food preoccupation; tracking many entries can feel annoying.

3) Intermittent Fasting (8–10h window)

Pros: Fewer decision points; helpful boundary for evening snacking; suits big-meal people, travelers, intense jobs; offers digestive rest. Cons: Can feel restrictive and trigger overeating; may clash with social events; risk of under-eating calories/protein; potential energy dips/sleep issues if poorly timed.

📌 What Actually Moves the Needle

• Deficit size: Aim for ~500–750 kcal/day (up to ~1,000 max) based on your numbers.
• Protein: Hit your target to protect lean mass and satiety.
• Fit: Pick the pattern that you can repeat on busy, messy days.
• Adjust: If hunger, energy, or life constraints say “nope,” course-correct the pattern — not the goal.

🧰 Action Steps (Pick One)

1. Pattern audit: For the next 7 days, try the pattern that seems easiest for your schedule.
2. Protein anchor: Put protein in every meal/snack regardless of pattern.
3. Evening boundary: If nights are tricky, set a kitchen-closed time or swap to tea/sparkling water ritual.
4. Reflect weekly: “Did this pattern make consistency easier?” If not, switch.

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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

Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c

Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession