{"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":"28 | Stop trying to lose weight fast…take these 3 steps instead!","slug":"28-stop-trying-to-lose-weight-fast-take-these-3-steps-instead","published_at":"2026-02-23T10:00:00+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-7450725/28-stop-trying-to-lose-weight-fast-take-these-3-steps-instead","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/28-resistance-exercise/","audio_url":"https://mcdn.podbean.com/mf/web/cb3udvrtngqa87h2/Ep_287j670.mp3","summary":"Welcome back! If I told you that the most important reason to exercise — specifically resistance training — has nothing to do with trying to lose weight… would you believe me? So many of us were taught that exercise exists for one reason only: to burn calories so we can lose weight fast. We pair it with a strict low carb diet, a rigid high protein diet, perfectly planned meal prep, and hope the scale finally cooperates. But in this episode, I challenge that mindset. The real flex of resistance training isn’t fat loss — it’s your brain. Research shows strength training significantly reduces symptoms of depression and anxiety, independent of weight loss. That means even if the scale doesn’t budge, your mental health improves. Your stress tolerance improves. Your sleep improves. Your resilience improves. And maybe most importantly — your self-trust improves. When you say you’re going to train twice this week and you follow through, you build self-efficacy. For women who have struggled for years trying to lose weight, rebuilding trust with ourselves is often the real breakthrough. We also unpack common fears:• “I don’t want to get bulky.”• “Cardio is better if I want to lose weight.” I explain why preserving lean muscle mass is critical — especially during a calorie deficit — and why resistance training supports long-term metabolic health and weight maintenance far more effectively than endless cardio alone. Then I make it simple:Start with 1–2 days per week.15–20 minutes.Bodyweight movements at home. No perfection. No punishment. No earning your food. You are not training to shrink your body.You are training to strengthen your mind. The smaller jeans? That’s just the bonus. And that shift right there — that’s how we build something sustainable. ***************************…","meta_description":"Welcome back! If I told you that the most important reason to exercise — specifically resistance training — has nothing to do with trying to lose weight……","key_points":[],"chapters":[],"topics":[],"duration_seconds":1213,"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/28-stop-trying-to-lose-weight-fast-take-these-3-steps-instead/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-7450725/28-stop-trying-to-lose-weight-fast-take-these-3-steps-instead.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}