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

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 l...

Welcome back! If you’ve ever entered a new year with a weight-loss goal and felt the familiar “all in → burnout → shame → start over” cycle, this episode is for you. I’m breaking down why that happens — and exactly how to build a plan that’s focused on long-term change, not short-term motivation. In this episode, I cover: 1) Your goal is deeper than the number. Most people don’t just want to “look...

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 headin...

Hey friends, welcome back! Have you ever stared at someone’s bio and thought (maybe mine?!): “Nutritionist… Dietitian… Coach… Weight loss coach… Macro coach… Who is actually qualified to help me?” You’re not alone. In this episode, I’m breaking down what all these titles actually mean and how to figure out who’s the best person to help you lose weight—especially now that we’re in the holiday seaso...

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 advi...

Welcome back! If you’re listening to this episode with a little food guilt, regret, or that familiar “I blew it” feeling after a holiday or big weekend — this one is for you. Today’s episode is all about gratitude — and not in a fluffy, surface-level way. We’re talking about how gratitude plays a real, evidence-based role in sustainable weight loss, habit consistency, and how you respond after an...

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...

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 c...

Welcome back! 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 lea...

🧠 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 ene...

Content note: This episode includes personal stories about binge drinking, binge eating, and shame. Please take care while listening. Welcome back, friends! Many moons ago, I woke up on my couch—still in last night’s makeup, shoes on, covered in cheesy gordita crunch fallout—and a tidal wave of shame. I’m sharing that story because it’s part of my healing and because some of you have been there to...

🩷 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 s...

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 d...

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 weigh...

I'm so glad you're here! In this episode of More Than a Number, we dig into one of the most powerful mindset shifts for lasting weight loss: identity-based habits. Instead of seeing ourselves as someone who’s trying to be healthy, we step into the truth that we are healthy people who show up for ourselves daily. I share my own story of living like “two different people” — disciplined during the we...

Hey Friends! In this episode, we dive into one of the most important truths about health: motivation won’t get you where you want to go—consistency will. I share some personal stories (yes, even about eyelashes and unfinished books!) to show why waiting to “feel motivated” keeps us stuck in cycles of starting over. I’ll walk you through why discipline, structure, and small daily habits matter so m...

Welcome back! If meal prep is the “what,” grocery shopping is the “how.” And let’s be honest—if you’ve ever walked into the store hungry, list-less, and overwhelmed by all the shiny new snacks on the shelves, you know how easy it is to spend too much, buy too much, and waste too much. In this episode of the More Than a Number podcast, I’m sharing my 3 simple rules to make grocery shopping quicker,...

Hey, you!  Thanks so much for being here! Ever get inspired by those Instagram and TikTok meal prep videos… only to spend too much money at the grocery store, shove everything in the fridge, get overwhelmed, and end up ordering pizza instead? 🙋‍♀️ You are so not alone. In this episode, I’m breaking meal prep down into three simple, doable strategies that fit your lifestyle and save you from the S...

Do you keep setting a goal to wake up earlier for a better morning routine to fuel your weight loss only to keep starting again on Monday because you can’t seem to make it happen?  Maybe you want to exercise or journal, meditate, eat breakfast, pack your lunch, whatever… But you just can’t seem to get out of the habit of hitting snooze for 2 hours and then rushing to get out the door without compl...

Did you feel finally SEEN the first time you heard the term “food noise?” Are you shocked to learn that constantly thinking about food is not “normal?” You are not alone, my friend.  If you’re anything like me and have struggled with excess weight for years, you likely also struggle with that constant war in your brain over food.  Should I be eating this?  I shouldn’t have eaten that. Why don’t I...

Hey, Friend!  Thank you so much for being here! If you have been up, down and all around with your weight for as long as you can remember and you always feel like you’re in a place where you “need to lose some weight” but can’t seem to make progress…  You are not gonna to want to miss this kickoff episode of the More Than A Number podcast. In this episode, you’ll learn the 1 simple but hugely impa...

Have you been weight watching since the womb? Are you feeling defeated after a season of weight gain? Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off? Have you been successful 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...