More Than A Number | Lose Weight, High Protein Diet, Low Carb Diet, Meal Prep, Lose Weight Fast
Episodes
41 | High Protein Diet? Low Carb Diet? Why “It Depends” Is the RIGHT Answer
25 May 2026
Contributed by Lukas
Hey, friends! In this episode, I’m diving into one of the most frustrating — but most important — realities in nutrition: why “it depends” i...
40 | How to Eat MORE Food and Still Lose Weight | Volume Eating in a Calorie Deficit
18 May 2026
Contributed by Lukas
Welcome back! In this episode, I’m tackling one of the biggest lies diet culture ever sold us: that in order to lose weight, we need to survive on t...
39 | High Protein Diet Burnout? 3 Meal Prep Fixes to Lose Weight Without the “Protein Ick”
11 May 2026
Contributed by Lukas
Hey friends! We are talking about something so many women experience but rarely say out loud: the protein ick. You start out strong on your high prote...
38 | Lose Weight Fast? The Truth About High Protein Diets, Meal Prep & Weight Loss Magic
04 May 2026
Contributed by Lukas
Welcome back, my friend! Are you ready for some loving truth and tough love? Guys, when it comes to weight loss - there is no magic. No magic pill, ...
37 | Faith, Food & Fads – Lose Weight without Extremes with Coryn Brown & Crysanne Clay; Part 2
27 Apr 2026
Contributed by Lukas
Hey, friends – welcome back! In this second part of my conversation with Coryn and Crysanne from the Her Healthy Body podcast, we went deep—and I ...
36 | Faith, Food & Fads – Lose Weight without Extremes with Coryn Brown & Crysanne Clay; Part 1
20 Apr 2026
Contributed by Lukas
Welcome back, friends! In this special guest episode, I sat down with Coryn and Crysanne of the Her Healthy Body podcast, and let me tell you—we qui...
35 | You Don’t Have to Hate Food to Lose Weight: Loving vs Depending Explained
13 Apr 2026
Contributed by Lukas
Hey you! If you’ve ever felt like you “love” certain foods but also feel out of control around them… this episode is for you. Today, I’m bre...
34 | Trying to Lose Weight but Feel Sabotaged? Here’s What to Do
06 Apr 2026
Contributed by Lukas
Welcome back, friends! If you’ve ever felt like you’re doing everything “right” — meal prepping, staying consistent, showing up for yourself...
33 | Trying to Lose Weight? The Support You Actually Need (and How to Ask for It)
30 Mar 2026
Contributed by Lukas
Hey Friends! If you’ve ever felt like you’re trying to lose weight while the people around you just don’t get it — this episode is for you. In...
32 | High Protein Diet, Meal Prep… But No Support? Why It’s So Hard to Lose Weight
23 Mar 2026
Contributed by Lukas
Welcome back, friends! In this episode, I’m talking about something that does not get nearly enough attention in the weight loss space: the reality ...
31 | Meal Prep, High Protein Diet… and Why You Still Feel Stuck Trying to Lose Weight
16 Mar 2026
Contributed by Lukas
Hey Friends, welcome back! Have you ever spent hours on Sunday meal prepping—buying groceries, chopping vegetables, cooking protein, portioning ever...
30 | Why trying to "lose weight fast" is not the flex you think it is.
09 Mar 2026
Contributed by Lukas
Hey friend, welcome back! If you’ve ever felt like you can lose weight—but you can’t keep it off—you’re not alone. It’s one of the most co...
29 | Why It’s Harder to Lose Weight After 40 (And Why a Super Low Carb Diet Isn’t the Answer)
02 Mar 2026
Contributed by Lukas
Hey friends, welcome back! For years in my weight loss journey, I could “get back on track” and see the scale move within a week or two. But once ...
28 | Stop trying to lose weight fast…take these 3 steps instead!
23 Feb 2026
Contributed by Lukas
Welcome back! If I told you that the most important reason to exercise — specifically resistance training — has nothing to do with trying to lose ...
27 | If you want to lose weight and keep it off…DON’T do this! Part 3/3
16 Feb 2026
Contributed by Lukas
Hey friends, welcome back! In today’s episode, I’m wrapping up our three-part series on expectations and weight loss by talking about something th...
26 | If you want to lose weight and keep it off…DON’T do this! Part 2/3
09 Feb 2026
Contributed by Lukas
Hey friend! In today’s episode, I’m continuing Part 2 of our three-part series on expectations — and how they quietly sabotage not just weight l...
25| The #1 reason you can’t lose weight & keep it off. Part 1/3
02 Feb 2026
Contributed by Lukas
Welcome back, friend! If you’re here because you’re trying to lose weight (and keep it off) but you feel like you’re constantly falling short, t...
24| Meal prep to lose weight on a high protein diet...what, like that's hard?!
26 Jan 2026
Contributed by Lukas
Hey you, welcome back! I’m so glad you’re here. 😊 In today’s episode, I’m talking about something that sounds simple, but is honestly a g...
23 | Can you lose weight and lose weight fast on a low carb diet?
19 Jan 2026
Contributed by Lukas
Who loves carbs?? Me! 🙋🏻♀️ In this episode, I’m tackling one of the most misunderstood—and unfairly villainized—topics in nutritio...
22 | The case for a high protein diet to lose weight...and keep it off!
12 Jan 2026
Contributed by Lukas
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...
21 | What is the secret weapon to long lasting weight loss and maintenance?? It’s not just meal prep or healthy habits…
05 Jan 2026
Contributed by Lukas
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, a...
20 | The "New Year, Better Me" game plan for effective & lasting weight loss!
29 Dec 2025
Contributed by Lukas
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” cycl...
19 | Resolutions for Quick Weight Loss or Lose Weight with Identity-Based Goals
22 Dec 2025
Contributed by Lukas
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 re...
Ep 18 | Who can help me lose weight for good and build healthy habits? Do credentials matter?
15 Dec 2025
Contributed by Lukas
Hey friends, welcome back! Have you ever stared at someone’s bio and thought (maybe mine?!): “Nutritionist… Dietitian… Coach… Weight loss co...
17 | Why bogus nutrition influencers can actually keep you from the lasting weight loss you want!
08 Dec 2025
Contributed by Lukas
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...
16 | Can an attitude of gratitude quiet the food noise and help us lose weight during the holidays?
01 Dec 2025
Contributed by Lukas
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 ...
15 | Healthy Habits and Nutrition on Turkey Day? Say it isn’t so…
24 Nov 2025
Contributed by Lukas
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, str...
14 | Can you maintain healthy habits and lose weight around the holidays?
17 Nov 2025
Contributed by Lukas
Hey friend, welcome back! In this episode, I’m sharing the simple but life-changing practice that completely transformed how I navigate the holiday ...
13 | Can you love your body as is and still want to lose weight?
10 Nov 2025
Contributed by Lukas
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 cr...
12 | Is intermittent fasting the secret? 3 eating patterns to achieve sustainable weight loss.
03 Nov 2025
Contributed by Lukas
🧠 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 ...
11 | Can’t lose weight? Did you know, this is 1 of the most common barriers to long lasting weight loss?
27 Oct 2025
Contributed by Lukas
Content note: This episode includes personal stories about binge drinking, binge eating, and shame. Please take care while listening. Welcome back, fr...
10 | Nutrition 101: What are the best foods for sustainable weight loss?
20 Oct 2025
Contributed by Lukas
🩷 Episode Summary We’ve all heard it before — ultra-processed foods are bad. But what does that actually mean? In this milestone 10th episode, ...
9 | Is your DNA dooming your weight loss?
13 Oct 2025
Contributed by Lukas
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 —...
8 | Are you eating good nutrition, but can't lose weight? 5 simple adjustments to kickstart weight loss.
06 Oct 2025
Contributed by Lukas
Welcome back! Have you ever felt like you’re doing everything right — eating healthy foods, watching your portions, following all the “good” a...
7 | Why "trying to" is holding you back from weight loss...
29 Sep 2025
Contributed by Lukas
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-...
6 | You don't need motivation to lose weight. But you DO need this 1 thing...
22 Sep 2025
Contributed by Lukas
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—consistenc...
5 | Grocery Shopping 101: 3 Rules for Stress Free, Smart Shopping (Meal Prep part 2)
15 Sep 2025
Contributed by Lukas
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...
4 | Meal Prep Made Simple: 3 Strategies that Actually Work (Part 1)
08 Sep 2025
Contributed by Lukas
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 gro...
3 | Are You Sabotaging Your Daytime Healthy Habits at Night?
01 Sep 2025
Contributed by Lukas
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 ...
2 | Nix the Nutrition (aka food) Noise
24 Aug 2025
Contributed by Lukas
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 “n...
1| Weight Loss Made Simple With This 1 Shift
24 Aug 2025
Contributed by Lukas
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 alw...
Trailer | No Shame in my Weight Game: More Than a Number Trailer
12 Aug 2025
Contributed by Lukas
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...