Podcast
Reclaim Your Plate
Hosted by Samantha Lee · EN
Coach Sam is a Hmong-American woman, the eldest daughter of refugee parents, a speaker, and a weight loss coach who helps women of color (WOC) lose weight and break out of following racist diet culture rules. Her work was inspired by her 11-year weight loss journey where she felt the need to strip her cultural identity to fit into society's standard of "white healthy" aka the Western Diet.
After healing her relationship with food, her mission is to voice the cultural differences in the weight loss industry to empower women of color (WOC) to reclaim control over their bodies and encourage them to embrace foods from their cultural backgrounds without shame. As a health advocate for her community, Samantha has accrued over 1500+ coaching hours, guiding numerous clients to heal their relationship with food rooted in their culture, boost confidence, reduce stress, get stronger, and enhance their overall well-being by improving blood work during their annual physical exams. Her mission is to continue decolonizing health and diet approaches that do not work for marginalized communities so they can live a sustainable healthy lifestyle.
Get ready to win for once by reclaiming your plate with your cultural foods, reconnect back to your body and remember your roots. On this podcast, you will finally lose weight for good and get out of the dieting cycle that longer serves you so you can live the life you want. You’ll be able to heal your relationship with food, eat the foods you love guilt-free, and stop shaming yourself when you look in the mirror and create generational health. You know that scale that changes your mood every morning? You’ll no longer let it control you. You're worthy no matter what the number is and I'll show you how to detach from it while seeing the weight come off. Together, we’ll help you figure out what’s truly been holding you back from going all in. It’s your turn to put yourself first because you deserve happiness, a healthy body and transformational mind. Let’s do this!
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27episodes
Episodes
Newest firstAll episodes
188. How Nurses and Doctors Can Lose Weight Eating Hospital Food (When You Work Long Shifts)
Feb 400:10:01Tap to summarizeWhen you work in the medical field, eating healthy consistently feels almost impossible. Your day runs on emergencies, not meal breaks. You’re on your feet for hours taking care of everyone else first, and suddenly it’s 3pm and you haven’t eaten anything since you clocked in. By the time you do eat, you’re starving and grabbing whatever is closest, and the vending machine is now your bestie. This is what happens when decision-making for food is the last thing on your mind. In this episode, I break down how to stay on track with your meals when your schedule is unpredictable, and your breaks don’t happen when they’re “supposed” to. I share the simple shifts I coach my physicians, nurses, and assistants that help them stay nourished through long shifts, and avoid the hangry spiral that leads to overeating later. Here’s what we get into: -Why waiting for the “right moment” to eat keeps you stuck and how to work with your unpredictable schedule instead of against it -How to eat hospital food intentionally to stay on track and hit your fitness goals -The one meal that matters most for your next-day hunger, and how to make it work even when you’re exhausted after your shift Book a Consultation for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book here: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call Stay Connected With Me: Join the consistency club weekly email series: https://superlysam.com/emails Learn more about me: https://superlysam.com/about Follow + connect with me on Instagram at: https://www.instagram.com/superlysam Follow + connect with me on Facebook: https://www.facebook.com/superlysam Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b
Transcribe →187. How to Stay On Track With Your Meals Without Cooking a Separate Dinner and Eat With Family
Jan 2800:11:45Tap to summarizeWhen you’re the one cooking for your family, trying to lose weight can feel impossible. You want to eat healthier… but you also want to eat with your family, enjoy your cultural foods, and not spend your whole life meal prepping two separate menus (uhhh hello, ain't nobody got time for that haha). In this episode, I talk about how to stay on track with your meals without adding more to your plate, how to navigate eating cultural foods with cultural expectations (especially when it comes to your elders, because I can't be the only one who can't say "no" to food even when I am full). So if you're the main person who cooks for your household, but you also want to be healthier this year, tune in. :) Here’s what we get into: -Why traditional diet advice doesn’t work for women of color, especially when food is emotional, cultural, and communal -How to eat the same meals as your family while still supporting your weight loss, by adjusting your plate -How to feel in control at family events and gatherings, even when you’re not the one choosing the menu, because once you master this at home, going out no longer keeps you off track Book a Consultation for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book here: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call Stay Connected With Me: Join the consistency club weekly email series: https://superlysam.com/emails Learn more about me: https://superlysam.com/about Follow + connect with me on Instagram at: https://www.instagram.com/superlysam Follow + connect with me on Facebook: https://www.facebook.com/superlysam Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b
Transcribe →186. 2026 Fitness Predictions (Lose Weight Focusing on This, Not That)
Jan 2100:23:14Tap to summarizeThe weight loss space changes every year. There's new rules, trends, “must-do” habits and it’s exhausting trying to keep up when you haven't been consistent. In this episode, I break down the things you don’t need to obsess over in 2026, what's actually in and the things that will help you see progress. If you’ve been overwhelmed by protein goals, confused by what to prioritize, or constantly second-guessing your plan because of what you see online, this episode will bring you clarity. It's time to dial in on the habits that matters. Here's what we get into: -Why obsessing over protein, perfect numbers, or daily targets is stressing you out more than it’s helping -What you should actually measure if your goal is long-term weight loss, not just a “good week.” -The biggest “outs” of 2026 that keep women stuck in all-or-nothing cycles -The simple, consistent “ins” that help you feel better, stay on track, and stop overthinking food Book a Consultation for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book here: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call Stay Connected With Me: Join the consistency club weekly email series: https://superlysam.com/emails Learn more about me: https://superlysam.com/about Follow + connect with me on Instagram at: https://www.instagram.com/superlysam Follow + connect with me on Facebook: https://www.facebook.com/superlysam Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b
Transcribe →185. How To Workout Consistently When Your Schedule Is Inconsistent
Jan 1400:10:35Tap to summarizeIf your schedule never look the same because meetings get added, kids get sick, travel pops up, energy dips or your period comes D: —and that's what's stopping you from being consistent, this is your episode. I talk about what it really looks like to workout consistently when your days are unpredictable and it's not another "just push harder..." cause we know how that goes... Here’s what we get into: -Why your current workout plan fails the moment your schedule is inconsistent, and why that’s not your fault -The real reason your brain shuts down after long workdays even when you want to work out -What flexible structure actually looks like, so your workouts fit your life not the other way around. Book a Consultation for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book here: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call Stay Connected With Me: Join the consistency club weekly email series: https://superlysam.com/emails Learn more about me: https://superlysam.com/about Follow + connect with me on Instagram at: https://www.instagram.com/superlysam Follow + connect with me on Facebook: https://www.facebook.com/superlysam Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b
Transcribe →184. Why You Always Want Something Sweet and How To Control It
Jan 700:14:58Tap to summarizeIf you’ve ever found yourself standing in the kitchen after a long day, grabbing something sweet without thinking because you need a moment — this episode is going to be so good for you right now. Because I'm not going to give you generic advice like "just drink water" or "eat fruit". Instead, I break down the real reason your sweet cravings feel so strong when you’re overwhelmed, running the household, juggling work projects, and trying to be everything to everyone all week long. Here’s what we get into: -Why your sweet cravings have nothing to do with sugar and everything to do with emotional pressure building internally -The “relief loop” your brain gets stuck in and leaves you wanting more + how to fix it -The difference between an actual craving and a habit craving Book a call to get your custom holiday plan: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching Stay Connected With Me: Join the consistency club weekly email series: https://superlysam.com/emails Learn more about me: https://superlysam.com/about Follow + connect with me on Instagram at: https://www.instagram.com/superlysam Follow + connect with me on Facebook: https://www.facebook.com/superlysam Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b
Transcribe →183. How To Lose Weight Again After Gaining It Back
Dec 3100:12:44Tap to summarizeGaining weight back after working so hard to lose it can make you feel discouraged, and honestly, scared to try again because you don't want to put in effort only for it not to work this time. In this episode, I break down what really happened when you regained the weight (and why it makes more sense than you think), why your old approach won’t work this time, and how to rebuild your confidence so losing the weight again doesn’t feel impossible or overwhelming. Here’s what we get into: -What your body was trying to tell you the first time you lost weight, and why understanding that changes everything now when you choose to do it sustainably.-Why your brain keeps craving big overhauls, and how that urge is tied to diet history, not discipline -How to create a new approach that actually sticks, so you’re not pushing your way to results you can’t maintain. Book a call to get your custom holiday plan: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching Stay Connected With Me: Join the consistency club weekly email series: https://superlysam.com/emails Learn more about me: https://superlysam.com/about Follow + connect with me on Instagram at: https://www.instagram.com/superlysam Follow + connect with me on Facebook: https://www.facebook.com/superlysam Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b
Transcribe →168. Your Reset Is Setting You Back, Here's What To Do Instead
Jul 16, 202500:11:54Tap to summarizeIf you’ve ever told yourself, “I’ll just start fresh on Monday, OR I just need a reset and I'll be good," this episode is for you. Resets feel like a good thing in your weight loss journey because it gives you the illusion of starting from a 'clean slate' with no mess up, no excuses. It also gives you a hit of motivation after a weekend of eating off-plan or skipping workouts. But here’s the truth, resetting is what keeps you in the loop of starting over; it's a mentality that's consistently sabotaging your progress. In this episode, I break down: -Why your brain keeps reaching for resets (and why it feels so good in the moment) -How the reset cycle is perfectionism in disguise -The skill you actually need to build if you want to lose weight and keep it off -What to do next time you miss a workout, eat off-plan, or have a chaotic week So tune in because this time, you’ll walk away seeing your “off” days differently and know exactly what to do instead of starting over. Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching Stay Connected With Me: Join the consistency club weekly email series: https://superlysam.com/emails Learn more about me: https://superlysam.com/about Follow + connect with me on Instagram at: https://www.instagram.com/superlysam Follow + connect with me on Facebook: https://www.facebook.com/superlysam Want to know what kind of eater are you? Take the Quiz: here: https://www.tryinteract.com/share/quiz/65b148513f80c00014711569
Transcribe →167. Why You're So Smart But Can't Lose Weight
Jul 2, 202500:34:06Tap to summarizeIf you’re constantly saying, “I know what to do, I just don’t do it” this episode is for you. As a high achieving woman, you know you are great at work and very smart but it's not translating into your weight loss journey. You find yourself in this start and stop cycle and it's frustrating when you've followed weight loss plans in the past, done diets, you know you need to be in a calorie deficit but your results don’t match your knowledge. Here’s the truth, you’re not lacking discipline, you're disconnected. Tune in because in this episode, I dive into: -The real reason your knowledge isn’t translating to results -What happens when you treat your body like a to-do list or a rigid 'work project' -How “rewarding yourself” with food is masking something deeper -Why flexibility isn’t failure, it’s your missing strategy to stay consistent Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching Stay Connected With Me: Join the consistency club weekly email series: https://superlysam.com/emails Learn more about me: https://superlysam.com/about Follow + connect with me on Instagram at: https://www.instagram.com/superlysam Follow + connect with me on Facebook: https://www.facebook.com/superlysam Want to know what kind of eater are you? Take the Quiz: here: https://www.tryinteract.com/share/quiz/65b148513f80c00014711569
Transcribe →166. Keeping Our Hmong Roots in Fine Dining with Chef Diane Moua
Jun 18, 202500:34:07Tap to summarizeIn this episode, I sit down with award-winning Hmong American pastry chef and restaurant owner, Diane Moua. We talk about her journey from being the eldest daughter in a traditional Hmong household to opening Diane’s Place in Minneapolis, MN—a restaurant that honors her roots by serving dishes she grew up eating. Diane shares how not being surrounded by super sweet desserts growing up shaped her approach to pastry dishes, how moderation allows you to enjoy the foods you love, and how cultural food isn’t what’s making us unhealthy. It’s the disconnection from our roots, forgetting that our Hmong elders have always eaten simply and intentionally. This is such a grounding conversation if you’ve ever felt pressure to water down your cultural dishes or give up the foods you love to “be healthy". Here's what we covered in this episode: --Your culture already taught you moderation. Diane reminds us that many Hmong desserts are naturally light, which helps us practice moderation before diet culture taught us to avoid sweets. --Don’t water down your food to make it “healthy.” Instead of swapping out ingredients to make cultural dishes more "acceptable", learn how to portion so you can eat the real thing without feeling guilty. --You can enjoy sweets, just pick the one you actually want. If you’re going to eat dessert, make it count. Diane shares how she eat one croissant or candy she truly craves and enjoys it especially being surrounded by food everyday. --Eating with your eyes matters. Presentation makes healthy eating more joyful. Whether you're at Diane's Place or at home, how your food looks on your plate can change how much you want to eat. To connect with Diane Moua, visit Diane's Place in Minneapolis, MN and follow her on Instagram:https://www.instagram.com/pastrydiane/https://www.instagram.com/dianesplacemn Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20 pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching Stay Connected With Me: Join the consistency club weekly email series: https://superlysam.com/emails Learn more about me: https://superlysam.com/about Follow + connect with me on Instagram at: https://www.instagram.com/superlysam Follow + connect with me on Facebook: https://www.facebook.com/superlysam Want to know what kind of eater are you? Take the Quiz: here: https://www.tryinteract.com/share/quiz/65b148513f80c00014711569
Transcribe →165. When Is The Best Time To Lose Weight?
May 21, 202500:21:28Tap to summarizeLet’s talk about something that’s probably been on your mind lately: "Is now even the right time to lose weight?" Maybe you’ve been waiting for work to slow down, for summer to hit, or for life to just feel easier before you finally get back into but I’m here to coach you through a hard truth. In this episode, I break down the real reason you keep waiting, how that’s actually training your brain to not trust yourself, and why waiting for “more time” might be costing you more than you think. I’m also sharing client stories (yes, even my client who works 60+ hours a week and still made progress) to show you what’s possible when you stop playing the waiting game and start showing up now. Here’s what we cover: Why your weight loss journey should start when life feels messy, not perfect How to build consistency during your busiest seasons so that your habits actually last (like losing weight while eating DoorDash or living with your parents) What it really means to have a weight loss plan that adapts to your life instead of putting your life on hold Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20 pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching Stay Connected With Me: Join the consistency club weekly email series: https://superlysam.com/emails Learn more about me: https://superlysam.com/about Follow + connect with me on Instagram at: https://www.instagram.com/superlysam Follow + connect with me on Facebook: https://www.facebook.com/superlysam Want to know what kind of eater are you? Take the Quiz: here: https://www.tryinteract.com/share/quiz/65b148513f80c00014711569
Transcribe →