🩷 Episode Summary

We’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 about filling your plate (and your pantry) with more whole, nourishing foods that help you feel better, move more, and maintain your weight for the long haul.

🧠 In This Episode, You’ll Learn:

• The real definition (or lack thereof!) of ultra-processed foods
• How the rise in ultra-processed food intake mirrors the obesity epidemic
• The shocking statistics linking ultra-processed foods to chronic diseases like heart disease, diabetes, and even anxiety
• Why hyperpalatable foods override your body’s hunger cues
• The five food categories I recommend focusing on for sustainable weight loss
• Why shifting your mindset to addition over restriction helps you stay consistent for life

📝 My Key Takeaways

• Almost everything we eat is processed to some degree — the key is how much and how often.
• Ultra-processed foods now make up 50–75% of the average American diet, compared to just 13% in 1984.
• These foods are engineered to keep you eating, not to keep you nourished.
• Stick to the basics: Lean proteins + Fruits + Vegetables + Whole grains + Healthy fats
• Supplements and shakes can fill gaps but don’t replace real food.
• True health isn’t about perfection — it’s about steady, sustainable progress.

Small swaps lead to big change — and you are so worth it. 💪

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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

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 far more influence than you might think.

We’ll unpack why it’s not just about what you eat or how much you move — it’s also about who you spend your time with, where you spend it, and how those surroundings can either pull you forward or keep you stuck.

• The myth of a “slow metabolism” — and what metabolism really means

• The truth behind “genetics loads the gun, lifestyle pulls the trigger”

• Why giving in to “it’s just my DNA” robs you of your power

• How your surroundings — people, places, and daily routines — shape your health more than you realize

• The “eating buddy” trap: how well-meaning relationships can keep you in old habits

• A real-life story from one of my bariatric support group patients who learned to spot and distance herself from a saboteur

• Practical ways to engineer your environment for success:

  1. Lay out your gym clothes the night before

  2. Keep trigger foods out of reach

  3. Surround yourself with people who lift you higher

  4. Be the change — you might inspire your friends to join you

  5. Find supportive communities that share your goals

It’s easy to feel powerless when weight struggles run in the family — but your genetics are not a life sentence. You do have a choice. By taking ownership of your environment, your relationships, and your mindset, you can create conditions that help your body — and your habits — work for you instead of against you.

Because lasting weight loss isn’t just about changing your food — it’s about changing your surroundings and your support system.

Your metabolism isn’t the problem — your environment might be. The people you spend time with, the routines you follow, and the spaces you live in all influence your health more than you realize. You can’t control your DNA, but you can control your direction.

🎧 Listen now to hear the full story — including how one woman learned to say no to sabotaging relationships, and how you can start creating an environment that supports your goals starting today.

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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

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 too much. Healthy foods still contain calories, and if we don’t have a sense of balance, we can easily drift into a surplus — even with the best intentions.

But this isn’t about restriction or perfection. It’s about awareness, balance, and strategy — knowing how to structure your meals so that your nutrition actually supports your goals and your satisfaction.

• Why “I eat healthy but can’t lose weight” is more common than you think

• The truth about calorie balance (and why it’s not as scary as it sounds)

• Sneaky “healthy” foods that may be sabotaging your progress — like nuts, avocado, and olive oil

• Why tracking can be helpful even temporarily to build awareness

• The PVC plate method — my simple framework for meal balance: Protein, Veg, Carb

• Five practical ways to reduce unintentional calorie surpluses without restriction:

  1. Increase lean proteins to stay full longer

  2. Add more fiber-rich foods, especially non-starchy veggies

  3. Include complex carbs (don’t fear them — just balance them!)

  4. Portion healthy fats like nuts, seeds, and avocado

  5. Eat in order: protein first, veggies next, carbs last

This episode is for anyone who’s frustrated by stalled progress and ready to finally understand why the “healthy” approach they’ve been taking hasn’t worked yet. You’ll walk away with tangible, doable strategies that don’t require counting every calorie — just a bit more awareness and a fresh way to structure your meals so you can feel satisfied and actually see results.

Healthy eating isn’t just about what you eat — it’s about how you eat, how much, and in what balance. When we align our daily habits with how our body actually works, results stop being random — and start being reliable.

🎧 Listen now to hear the full conversation, learn how to implement the PVC plate method, and discover small changes that can make a big difference in your progress.

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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