{"podcast":{"title":"More Than A Number | Lose Weight, High Protein Diet, Low Carb Diet, Meal Prep, Lose Weight Fast","slug":"more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725","podcast_index_feed_id":7450725,"rss_url":"https://feed.podbean.com/samx4/feed.xml","website_url":"https://samx4.podbean.com","image_url":"https://pbcdn1.podbean.com/imglogo/image-logo/20759637/updated_pod_art7n3ha.png","author":"Sam Barone | RD, Weight Mgmt Specialist, Diet Culture Rebel","episode_count":46,"summary":"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 capable and fully worthy of making LASTING, SUSTAINABLE change. And you can start doing it TO-DAY. My name is Sam. Today, I’m a registered dietitian nutritionist and certified specialist in obesity and weight management. But, at one point in my life, I was nearing 400lbs and completely miserable. As a last-ditch effort, I made one of the best decisions of my life and had gastric bypass surgery. But I learned VERY quickly in the years after that the surgery was not magic and it was REAL easy for all those lost pounds to find their way back to me. I realized I needed to pull it together or I was going to be right back where I started. I got super interested in the science of nutrition and went…","last_synced_at":"2026-06-29T18:18:46.565219+00:00","page_url":"https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725"},"episode":{"title":"22 | The case for a high protein diet to lose weight...and keep it off!","slug":"22-the-case-for-a-high-protein-diet-to-lose-weight-and-keep-it-off","published_at":"2026-01-12T10:00:00+00:00","page_url":"https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725/22-the-case-for-a-high-protein-diet-to-lose-weight-and-keep-it-off","show_page_url":"https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725","url":"https://samx4.podbean.com/e/22-the-case-for-a-high-protein-diet-to-lose-weightand-keep-it-off/","audio_url":"https://mcdn.podbean.com/mf/web/wn7uh4wttkq3bivs/ep_227y3bb.mp3","summary":"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 genuinely wanted to help—but looking back, she had no credentials and no evidence to support what she taught. And her plan? Basically barely any protein, lots of refined carbs, and very little emphasis on vegetables or movement. I vividly remember portioning out cups of linguine with olive oil, garlic salt, and parmesan for lunches and dinners. And yes—I lost about 80 pounds that year and made the cheerleading squad. It felt like the perfect answer… until my friend Jason (an athlete) tried to warn me. He told me I wasn’t eating enough protein, I wasn’t doing anything to support my muscles (what we’d now call strength training), and that I wouldn’t be able to keep the weight off. Spoiler: he was right—and his words have stayed with me for decades. That story is exactly why I’m talking about the Dietary Guidelines for Americans and the recent buzz around protein. I explain why the guidelines are meant to be a baseline for U.S. nutrition policy—not a one-size-fits-all plan—and why the old protein target (0.8 g/kg) is really just the minimum to prevent deficiency, not the amount to feel your best. I share why I fully support a high protein diet for most people who want to lose weight and keep it off: Better satiety and less true hunger More stable blood sugar and fewer cravings…","meta_description":"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 fin…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1828,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725/episodes/22-the-case-for-a-high-protein-diet-to-lose-weight-and-keep-it-off/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725/22-the-case-for-a-high-protein-diet-to-lose-weight-and-keep-it-off.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}