The Luke Smith Nutrition Podcast (Luke Smith)

This was an amazing chat with my friend + fellow nutrition coach - Nicole Hagen. Nicole is a wealth of knowledge who teaches women how to ditch diet culture and eat for life. Topics discussed on this episode:

-Dissecting the "I know what I need to do... I just need to do it" mindset.

-Common mistakes people make when trying to eat healthier.

-Identifying mental changes that need to happen alongside physical transformations.

-Challenging the old stories/habits we keep telling ourselves.

-How the idea of 'clean eating' can be counterproductive.

-Reviewing the different inputs that can predict long-term success with nutrition/fitness.

+ so much more in-between.

I loved this conversation and I know you will too!

Where to find Nicole:

IG: @nutritionwithnicole

Website: https://nutritioncoachingwithnicole.com/

Check out her Podcast - Health, Wellth & Wisdom Podcast

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Always a great time with my friend and personal fitness coach - Jordan Lips. Jordan's one of the best in the business when it comes to hypertrophy training. This is probably one of my favorite episodes to date. Topics discussed:

-How do we build muscle? Inputs + stimulus required for muscle growth.

-Hypertrophy training - what it is, why it's the best for muscle gains and what to look for in a program.

-Limitations of group classes (like OTF, F45, Crossfit etc.) vs a structured resistance training program when trying to build muscle.

-Importance of having more muscle as we age.

+so much more in between.

Where to find Jordan:

Instagram: @jordanlipsfitness

Website: https://jordanlipsfitness.com/

Podcast: Where Optimal Meets Practical

Youtube: https://www.youtube.com/@jordanlipsfitness

Where to find me:

Instagram: @lukesmithrd

Website: lukesmithnutrition.com

Apply for 1:1 Coaching HERE

TIA for listening!

Had my good friend and fellow trainer - Erik Underwood - back on the podcast for this episode.

If you missed our last conversation:

Check out our last episode HERE

I loved this discussion and I know you will too!

Topics discussed:

-Importance of training like an 'athlete'

-Overtraining, how to recognize it, what to do about it and how to address it

-Motivation + discipline and how to keep showing up

-Building more confidence and competence in the gym

-Minimalism vs maximalism when it comes to exercise

-Changing your mindset and approach with fitness throughout the lifespan

+so much more in between.

Where to find Erik:

Website: https://www.performancedu.com/

IG/Training Inquiries: @erikunderwood_

Where to find me:

Website: lukesmithnutrition.com

IG: @lukesmithrd

Apply for 1:1 Coaching Here

Appreciate you listening!

Intro - Talking about the Gap Vs Gain

Things I used to believe when starting my fitness/coaching journey:

-The leaner you are, the healthier you are

-You only have to track food if you're trying to lose weight

-The more workouts the better

-Meal plans help people

-Eating 'healthy' would get me to my body goals

-Being super lean = being super happy

-Sleep wasn't that important

-Doing random workouts was better than doing the same workouts

-I thought I could look like people online

-I could figure everything out on my own

Answering some more q's from my IG Q&A this past week:

1. Are all processed foods 'bad'? + why we need to change the way we think about processed food.

2. Is it possible to increase your maintenance calories? (check out episode #7 for a more in-depth discussion on this).

3. Do you feel more instant energy when taking creatine?

4. Best type of cardio in addition to lifting weights.

5. Lost motivation to exercise.. tips to start over? + so much more in between.

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!

Just wanted to share a little story and relate it back to your own health + fitness pursuits.

Don't be an orchid. Be more like a garden weed.

Hope you enjoy this episode!

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Fill out a coaching application HERE

TIA for listening.

Taking a little deep dive into low carb diets, how they work for weight loss and some common misconceptions around carbs in the nutrition space. Topics discussed on this episode:

-What is a low-carb diet?

-How do most-low carb diets work for weight loss?

-Glycogen and water-weight fluctuations.

-Difference between substrate utilization and actual net body fat loss.

-How to decide what will work for you now + over the long term.

+ so many side tangents in-between.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Let's talk about Pre & Post-Workout Nutrition.

-Meal timing

-Macronutrient considerations

-General recommendations

-Working out in a fasting vs fed state

-Anabolic window

-Fueling for different types of workouts/training

-Plus a ton of other topics in between

After you listen to the episode, see if you can implement one of these into your current routine.

Find what works for you.

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Apply for 1:1 Nutrition Coaching & Personal Training Here

Thanks for listening❤️

See you on the next episode

For all my people who are in a fat loss phase (or are planning to start sometime in the near future) let’s talk about how you can get out of a weight loss plateau.

Usually, it just means you’re not being consistent enough to see progress.. Or that maybe you’re missing the mark with a handful of things.

Once some adjustments are made - there’s a good chance you’ll be back on track and seeing the progressions you’re hoping for.

The main areas we'll talk about on this episode: Nutrition, Movement, Exercise, Lifestyle, Sleep and Stress Management.

Make adjustments as needed and continue to be patient.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Football season is back.. which means more tailgates, BBQs, celebrations and social gatherings over the next few months. Let's talk about how you can enjoy them while still staying on track with your health + fitness pursuits.

This convo also applies to all other social events you attend as well - no matter what season you find yourself in.

Where to find me:

IG: @lukesmithrd

Website: https://lukesmithnutrition.com/

TIA for listening!

Honestly, it's hard talking about all the little nuances that go into the 'health' of the population but I do my best on this episode.

This was made in light of all the noise you’ve been hearing around food dyes and other individual ingredients this past week.. and I figured a podcast like this could help with some of the confusion and clear the air on a few things.

Most of the evidence-based providers, practitioners and content creators on social media speaking against the whole ‘march to Kellogg’s so they can make cereal healthy for our kids movement’ led by Food babe after the recent roundtable discussion last month... are trying to point out that this is a distraction.

Let's talk about why.

We obviously have a lot more we can discuss but let this be the start of the conversation for some.. and remember that your health is influenced by far more important things (both kids and adults) than whether or not you had Red Dye 40 today.

Give this one a listen and let me know your thoughts! I'm always around to chat. I want this to be a start to the conversation - not the end of it.

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!

Doing a deep dive into some common blood markers your provider might order for you during a routine workup:

-Lipid panel - HDL, LDL, VLDL, Total Cholesterol, Triglycerides, ApoB + Lp(a)

-A1C + glycemic control

-Vitamin D

-Blood Pressure

We talk about what they are, what impacts them and what to do if they're out of range. I also use myself as an example + two other case studies at the end to tie everything together.

Moral of the story.. go get your bloodwork done if you haven't in a while. It's important.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Going over the reasons why people regain the weight back after losing it.

Weight loss success rates are pretty awful.. let's talk about what you can do to prepare for your next weight loss phase to help you keep that weight off long term.

Some common reasons why maintaining weight loss is so hard:

1. Too much focus on the scale

2.Your all-or-nothing mentality

3.Unsustainable weight loss methods

4.Diet after the diet phase

5.Not knowing what it takes to reach your goals

6.You try and do it alone

Plus a ton of other rants in between.

Follow me on instagram @lukesmithrd for more nutrition and fitness related content!

Perfection isn't the goal—progress is. In this episode, we’ll talk about why perfectionism can hold us back + how focusing on small, steady improvements can make a bigger impact on your results over the long term.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!

Everything you need to know about bulking:

-Calculating a starting point + nutrient targets

-Metrics to track-Expectations and mindset shifts

-Lean vs dirty bulking

-Mistakes to avoid-

When to stop

+ so much more in between.

TIA for listening! Always here if you need anything.

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

Had an amazing conversation with my friend and fellow colleague - Megan Koehn - on insulin resistance, stabilizing blood sugars, becoming more insulin sensitive and everything in between. Megan is a fellow RDN who helps people with Type 2 and Pre-diabetes lower their A1c sustainably without restrictive dieting.

Topics discussed on this episode:

-Carb metabolism, blood sugar response after meals, role of the pancreas

-Insulin resistance: what it is & how it can happen

-Monitoring strategies and bloodwork

-Diet considerations, building your plate, are carbs the enemy?

-Benefits of exercise and recommendations

-Supplements you see in the media-How to stay insulin sensitive if you don't have pre/diabetes

+so much more in between.

Where to find Megan:

Website: https://www.megankoehn.com/

IG, TikTok, FB, YouTube: @type2diabetescoachmegan

Where to find me:Website:

https://lukesmithnutrition.com/

IG: @lukesmithrd

Apply for 1:1 Coaching Here

Appreciate you listening!

Loved this conversation with my guy - Jared Hamilton. Dove deeper into the psychology of dieting and the importance of prioritizing your mental health when working toward your goals.

Topics discussed on this episode:

-'Dieting from the inside out'

-Why external change without internal change doesn't last

-Identity change that needs to happen alongside a physical transformation

-Challenging the old stories you've been telling yourself

-Upgrading your belief systems

-Working on your mental health + seeing a therapist

-Making mental gains before you can appreciate physical gains

+ so much more in-between.

I loved this convo and I know you will too.

Where to find Jared:

IG + TikTok: @realjaredhamilton

Podcast: Dieting from the inside out

Youtube: https://www.youtube.com/@JaredHamilton

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

In my opinion, this is one of the most important things we need to be talking about when working towards better health and fitness. Let's talk about how you can make more informed decisions and appreciate the trade-offs required to reach your goals.

You have to think about what your goals are going to cost you in terms of effort, time, focus, and sacrifice. That's going to help you decide what you REALLY want and what you're willing to work for.

I appreciate you listening!

Follow me on instagram: @lukesmithrd for more nutrition, fitness, and mindset related content.

Had a really great conversation with my friend and colleague - Kaylee Frazier.

Kaylee is a fellow Dietitian and online nutrition coach. She works with women who are dealing with infertility and uses nutrition and lifestyle interventions to help clients balance their hormones and get healthy so they can conceive.

Food and nutrients are the backbone to all processes in the body. Making diet and lifestyle changes can make a huge impact on our physiology to improve our health + our ability to reproduce.

Topics discussed on this episode:

-Infertility and identifying root causes

-Macro and micronutrient considerations when trying to get pregnant

-How stress can impact your ability to reproduce

-Balancing hormones

-Men and infertility + considerations for healthy sperm and testosterone levels

-Looking as infertility as a 'starting point' rather than a stopping point

+ so much more in between.

Where you can find Kaylee:

Instagram: @feeding.fertility.rd

Website: kayleefraziernutrition.com

Where to find me:

Instagram: @lukesmithrd

Apply for 1:1 Coaching Here

Appreciate you listening!

Resistance training is so damn important... and a lot of people start resistance training because they want to change the way they look.

But a lot of people keep resistance training because of the way it makes them feel.

In this episode we talk about some of the main reasons why nearly everyone can benefit from engaging in resistance exercise regularly (I'm talking 2x/week).

Things like:

-Improving your metabolic and cardiovascular health

-Protecting against bone and muscle loss as you get older

-Improving your cognitive and mental health

+so much more.

TIA for listening!

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Diving into the question: What does health look like to you?

Truth is.. 'Health' doesn't necessarily 'look' a certain way.

Everyone needs to have their own definition of health.

Don't let social media make you think differently.

TIA for listening!

Follow me on instagram for more nutrition + fitness related content: @lukesmithrdCheck out my website HERE

Always a good time chatting/catching up with my friend and fellow fitness coach - Alex Engelman. Alex is based out of Austin, TX and does both in-person + online personal training alongside nutrition coaching. Topics discussed on this episode:

-Differences between working with an online vs in-person trainer.

-What to look for in a trainer, red flags and considerations when hiring a coach.

-Common timelines when getting into weightlifting - going from beginner -> intermediate -> advanced.

-Using food tracking as a tool + how that leads to sustainable flexibility.

-Muscle soreness - why it isn't always the best proxy for a good workout session.

-Celebrating the small victories - why it's important, why you should do it and what to look out for.

+so much more in-between.

I know you'll enjoy this chat.

Where to find Alex:

Instagram: @ae_nutritionandfitness

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

This episode features Travis Wilson and we dive deep into the mindset piece when working towards your nutrition and fitness goals. Travis has been a personal trainer for 10+ years & is a soon to be Registered Dietitian.

Topics Discussed:

-Nutrition and fitness coaching & how to choose the best coach for you.

-Overcoming the 'All-Or-Nothing' Mentality.

-Embracing humility and vulnerability.

-The importance of internal work and personal development.

-Goal setting & exploring why those goals are important to you.

-How to approach short term goals vs long term goals.

Plus a ton of other stuff in between.

Where you can find Travis:

Email: traviswilsontraining@gmail.com

IG: @traviswilson

How you can find me:

IG: @lukesmithrd

Apply for 1:1 Coaching Here

Thanks for listening! I appreciate you!

-Luke

Loved this chat with my friend and colleague - Marci Nevin. Marci is a fellow coach and has been in the health + fitness space for almost 20 years. Topics discussed on this episode:

-Marci's background + recent injury

-Working through injuries - things we can learn, mindset shifts + working around them

-Why spending time at maintenance is so damn important

-Pros of eating more and not constantly being stuck in the dieting mentality

-Why dieting can be glamorized and why it can be difficult to transition out of that mindset

+ so much more in-between.

I enjoyed this episode and I know you will too!

Where to find Marci:

IG: @marcinevin

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Had a blast catching up + chatting with my friend and fellow dietitian - Alex Larson. Alex is a performance dietitian that helps endurance athletes fuel for performance and body composition. Topics discussed on this episode:

-Difference between 'dieting' and 'fueling' for performance/sport

-Body recomposition and performance

-Importance of nutrition and training periodization

-Signs/symptoms of under-fueling + getting newbie gains as an endurance athlete

-Fads in the performance nutrition space

+so much more in-between.

Where to find Alex:

IG: @alexlarsonnutrition

Website: alexlarsonnutrition.com

Email: alex@alexlarsonnutrition.com

Where to find me:

IG: @lukesmithrd

lukesmithnutrition.com

TIA for listening!

Just wanted to talk about some exciting stuff going on in my life, reflect on this past year and talk about some things that've been on my mind lately...

Hope you enjoy it! Always here if you need anything.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

We all know sleep is important.. but there's a lot of people out there that don't get enough of it.

The past 1.5+ years I've been tracking my sleep with an Oura Ring.. and on this episode I want to share with you some of my key takeaways.

Let's dive into why sleep is important, what can impact it, and how to use this information to actually improve your life.

This was an experiment I took very seriously so I wanted to share that with you.

TIA for listening! I know you'll learn a thing or two after listening to this one.

For more nutrition + fitness related content, follow me on instagram: @lukesmithrd

Check out my website HERE

Another great Q&A in the books - ty to everyone who continues to ask questions on Instagram. Topics discussed on this episode:

-Is eating candy during workouts actually 'good' for you?

-How to hit 10k steps consistently.

-Should you be traveling with your supplements.

-My thoughts on the chicken, broccoli + rice diet for weight loss.

-Will you lose a lot of muscle if you don't workout for a week?? Let's discuss.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

Such a fun + informative convo with my friend and fellow RD - Kara Goss. This was a jam packed episode on all things related to women's health and hormonal birth control (fellas.. this is an important conversation for you to hear too). Topics discussed:

-Types of hormonal birth control (HBC), how they generally work + considerations when starting.

-Nutritional considerations while taking HBC.

-Coming off birth control + post-birth control syndrome: what to expect, what symptoms might present and how to approach your nutrition alongside that.

-Lifestyle modifications for symptom management & hormonal health.

-How suboptimal nutrition and restriction can negatively impact women post-birth control.

-How can we improve body comp + take care of our internal health simultaneously?

-Important mindset shifts and doing the inner work alongside external transformations.

+ so many things in-between.

This episode is a must listen - I know you'll love this one.

Resources:

Period Repair Manual (Book)

Where to find Kara:

IG: karagoss_rd

Podcast: Not Your Quick Fix

Check out Kara's Link Tree HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

We're constantly bombarded with flashy and attention-grabbing nutrition content online... a lot of it being BS unfortunately.

Let's talk about why adopting a minimalist approach with your health and fitness is a good idea and what it means to double down on the basics.

Chances are, 95% of your progress is dependent on doing the 'big rocks' consistently. Block out the noise and keep putting your attention towards the fundamentals.

For more nutrition and fitness related content, follow me on instagram @lukesmithrd

Check out my website HERE

TIA for listening!

Answering all the questions you submitted via Instagram.

1. Should I take creatine?

2. Should I bulk or cut first?

3. How long should I be in a deficit before I take a break at maintenance?

4. How to sustain long term success once motivation dissolves.

Great Q&A to start the year this past week - questions answered on this episode:

-Bulking while managing A1C

-Fasting after a morning workout

-My thoughts on Netflix documentaries + going Vegan

-When would I recommend someone track sodium?

-Is there a limit to how much stevia we should consume?

-How do medications claim weight gain as a side effect?

+ many side tangents in-between..

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Let's talk about your metabolism. Can you really 'Boost' it?

Reviewing TDEE, eating more calories, and talking about why you might not get as many calories as your favorite fitfluencer.

Had an amazing conversation with my friend and colleague - Kristen Ludwig - on this episode. Kristen is a fellow dietitian and personal trainer and mom of 3. Her passion is helping kids build a positive relationship with food and their body and primarily works with parents and caregivers.

Topics discussed on this episode:

-For lack of better words... how to not f*** up our kids when raising them

-How to communicate our actions to children around food

-Creating a food neutral environment at home

-How your childhood shapes your mindset and practices around health/fitness as an adult

-Debunking 'Traditional' practices that exist today when feeling & raising kids

-How becoming a parent can change your health goals

-Unlearning bad habits as an adult to better serve your kids and lead by example

+so much more in between.

I loved this conversation.. and I know you will too.

Where to find Kristen:

Instagram: @nourishing.strong.families

Where to find me:

Instagram: @lukesmithrd

Apply for 1:1 Coaching Here

Check out my website HERE

Appreciate you listening!

Part 2 of my conversation with Alan Aragon - diving into some of the common misconceptions floating around in the nutrition space. Topics discussed on this episode:

-Should you be going low carb to lose weight?

-Cause of insulin resistance + improving insulin sensitivity

-Dow we need to be worried about rises in blood sugar after meals?

-Identifying sound nutrition advice/recommendations vs. marketing gimmicks

-Rise in popularity of vilifying seed oils - should they be avoided or included in your diet?

-Scaremongering around individual ingredients in the online nutrition space

+ so much more in-between.

I loved this conversation and I know you will too!

Where to find Alan:

Alan Aragon's Research Review

Instagram: @thealanaragon

Order his book: Flexible Dieting

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

Answering some questions you submitted via Instagram.

1. When should you take creatine?

2. How to track alcohol within your macros.. also exploring tracking all 3 macros vs. just tracking calories and protein.

3. My thoughts on Greens Powders like AG1

Follow me on instagram for more nutrition/fitness related content @lukesmithrd

TIA for listening!

Really enjoyed this convo with my friend and fellow coach - Brianna Connel. Topics discussed on this episode:

-Deep dive into Bri's recent surplus + cut and how that pertains to the listener.

-Unlearning old mindsets, habits and behaviors + common mindset shifts needed to reach your health/fitness goals.

-How to let your fitness goals evolve over time.

-Why taking the 'long way' is actually the shortest route to achieving your goals.

-Embracing the different 'seasons' you'll have throughout your fitness journey.

-Having honest conversations with yourself and acknowledging the pros/cons of every goal oriented decision you make.

-'Wear the damn shorts' conversation + embracing the body you have now.

-Navigating wardrobe changes as your body changes, buying clothes that fit you and getting rid of old clothes that don't fit anymore.

+so much more in-between.

Where to find Bri:

IG: @briannaraefitness

Website: www.briannaraefitness.com

Podcast: Damn Strong Podcast (Spotify, Apple and Youtube)

Where to find me:

IG: @lukesmithrd

Website: lukesmithnutrition.com

Fill out a 1:1 coaching application HERE

TIA for listening!

Making research cool again with my guy - Dan Feldman. Dan is a fellow dietitian and coach in the health space and does an amazing job communicating research to his audience. Topics discussed on this episode:

-Why is science/research important?

-What does being an evidenced-based practitioner mean?

-The role of research in the nutrition space as it relates to recommendations + practical application.

-Reviewing common types of research designs.

-Identifying professionals in the space vs quacks/pseudoscience.

-Why almost every answer to a nutrition question is: It Depends

-Importance of being an informed consumer when scrolling social media.

+so much more in-between.

Where to find Dan:

Instagram: @powerlifterdietitian

Website: danfeldmanrd.com

Where to find me:

Instagram: @lukesmithrd

Website: lukesmithnutrition.com

TIA for listening!

On this episode, my Dietetic Intern - Devyn Cox - presents a literature review on testosterone optimization as he finished out his rotation with me. I enjoyed this conversation and think others could benefit from the information presented.

Topics Discussed:

-What is testosterone + why it's important

-Nutrition interventions

-Lifestyle considerations

-Common lab tests and ranges

-TRT and considerations

-Popular herbal supplements

+so much more in between.

Hope you enjoy this episode!

TIA for listening.

Just some thoughts on the question "How do I get my (friend/spouse/dad/etc.) to start being healthier?"

It's a great Q and it deserves its own podcast.

Follow me on IG for more nutrition + fitness related content @lukesmithrd

Check out my website HERE

TIA for listening!

Loved this conversation with my friend and fellow colleague - Isaac Pohlman - on all things related to diabetes and managing your blood sugar. Isaac is a fellow Dietitian who has Type 1 Diabetes.

He primarily works with adults with type 1 and 2 diabetes, pre-diabetes, and chronic symptoms that include chronic fatigue, hypoglycemia, reactive hypoglycemia, hyperglycemia, stress and poor sleeping patterns.

Topics discussed on this episode:

-Isaac's story - managing health issues from a young age and being diagnosed with Type 1 diabetes,

-Common challenges when being diagnosed with health conditions and how to navigate it.

-Differences between type 1 and type 2 diabetes.

-Importance of managing your BG levels.

-Nutrition considerations + why carbs can be so important.

-The role of micronutrients in blood sugar management.

-How to improve your current baseline when pursuing your health goals.

-Non-diabetics using CGMs to track their blood sugars.

-Importance of where/who you get your health information from.

-Detriments of not getting enough sleep and how that impacts your blood sugars.

+ so many things in between.

This is a jam packed episode (a little longer than my normal podcasts) that's relevant to everyone.. not just type 1 or 2 diabetics.

We appreciate you listening along!

Where to find Isaac:

IG + TikTok: @isaacpohlman

Join his Facebook Group HERE

Website: https://www.isaacpohlman.com/

Book a free call: https://www.isaacpohlman.com/freecall

Make sure to check out his book when he releases it later this year- Have Your Carbs and Eat 'Em Too: From Enemy to Ally: The Science-Based Guide that Helps Adults with Type 1 Diabetes Enjoy Carbs

Where to find me:

IG: @lukesmithrd

Check out my website HERE

For 1:1 coaching: Fill out an application HERE

Always here if you need anything. Enjoy the episode!

Gut health has been a huge topic as of recent (and it should be).

The gut is at the root of everything you do nutritionally so if your gut isn't working well.. everything else is going to be a challenge.

But just because you're bloated, doesn't always mean you have a gut based issue or a 'food sensitivity'.

Let's talk about some common things that you might be able to identify with that can lead to bloating as a side effect + how to change it.

TIA for listening!

For more nutrition and fitness related content, follow me on instagram: @lukesmithrd.

Check out my website here

Had a very special guest (my lovely wife, Katie) on the pod for my 100th episode. It was a blast having my biggest supporter + the person who's been here with me over the past ten years share some of her real life perspectives on our health and fitness pursuits. Topics discussed on this episode:

- What it's like living with/being married to someone in the nutrition field

- Battling comparison

- Importance of having a supportive partner/inner circle

- Benefits of therapy throughout your health and fitness pursuits

- Tracking food + making the process more approachable

- Slow + steady dieting vs more aggressive dieting

- Acknowledging tradeoffs while pursing your fitness goals

- Finding balance between living a life you enjoy AND living in a body you enjoy

- Finding an exercise regimen that fits your lifestyle + goals

+ so much more in-between.

I loved this episode and I know you will too.

Where to find Katie:

Website: www.pronouncedprogresstherapy.com

Email: katie@pronouncedprogresstherapy.com

Phone: 775-964-8618

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!

Let's talk about some healthy travel tips that you can implement as you continue to travel for work, pleasure, etc. We also dive into the mindset piece around traveling and staying healthy while you're away from home. Check-in with yourself and see what you can add/change to your travel routine to make it smoother.

Hope you enjoy this episode! I appreciate you listening.

Talking all things diet culture - what it is, how it impacts us, how it influences our nutrition and thought processes, and how to break free from it. You can follow me on Instagram @lukesmithrd for more nutrition and fitness related content.

Jumping into another Q&A episode on this one. Topics discussed:

-My thoughts on drinking Gatorade daily for hydration

-Are oats and okay breakfast idea?

-Recovering from HA + diet/exercise/lifestyle considerations

-What are some natural ways to lower blood pressure?

-What iso ab exercise would I recommend for more definition?

and as always.. a lot of side tangents in-between.

Thank you again to everyone who asked a q!

For more nutrition + fitness related content - follow me on instagram @lukesmithrd

Check out my website HERE

Just wrapped up the 16th week of my fat loss phase and I wanted to update you all on how that's been going, where I'm at now and what my plans are going forward. Other topics discussed on this episode:

-Appropriate rates of weight loss

-Navigating travel anxiety around your health + fitness

-My thoughts on dieting for future events

-Important questions to ask yourself when you don't know what to do

+ so much more in-between.

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

Talking about my own goals/progress on this episode.. which really isn't my favorite thing to do but I think it can be helpful.

A lot of topics discussed on this one. Give it a listen and hopefully you take away a few things.

Just remember:

-What works for me.. might not work for you.

-You and I may have different goals.

-You and I have different lifestyles and priorities.

-You and I have different responsibilities and work schedules.

Just please don't compare yourself to me or anyone else you see online.

The beautiful part about nutrition + fitness is you get to decide what you want out of it.

Don't let anyone/anything distract you from that.

TIA for listening! Follow me on IG for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

It was a pleasure having Jeremy Scott on the podcast for this episode. Jeremy is somebody I've personally listened to for the past 4-5 years and I attribute some of my success to the lessons I've learned from him. Topics discussed:

-Dealing with criticism + judgement in all areas of your life

-Comparing your body to other people - is it always bad? Can it be used it for good?

-Drawing inspiration from others rather than playing the comparison game.

-Things/life lessons that lifting can teach us.

-Importance of having a supportive partner + being a supportive partner in a relationship.

+ so many other things in-between.

I loved this convo and I know you will too. Jeremy always keeps it real and it was fun bouncing back and forth on this one.

Where to find Jeremy:

IG: @jeremyscottfitness

Check out his app HERE + 7 day free trial

Check out his podcast HERE

https://jeremyscottfitness.com/

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

Had a great discussion with my friend and fellow dietitian - Abby McQueeney Penamonte.

Abby is a former ultra runner turned powerlifter, current weightlifter, online dietitian + personal trainer, wife and badass. Her passion right now is helping women fuel intentionally, helping them realize their strength inside + outside of the gym, and getting them to focus on the weight on the barbell vs the weight on the scale.

Topics discussed:

-Transitioning from ultra running to lifting

-Reverse dieting

-Nutrition Periodization + why it's important

-Tips to help deal with the scale

-Metabolic adaptation

-Focusing on biofeedback

-Creating sustainable habits and routines to maintain results long term

... and so much more in between.

Where to find Abby:

Website/Coaching Inquiries: https://coachingwithabby.com/

Instagram: https://www.instagram.com/abbymcpabby/

Where to find me:

Instagram @lukesmithrd

Apply for 1:1 coaching here

Appreciate you listening!

-Luke

Another Q&A in the books + some life updates on my end. Topics/Questions discussed:

-Mindset around injuries.

-Is reverse dieting real or just a marketing strategy for instagram?

-Is HIIT training more of a fat burning workout than other types of workouts?

-My thoughts on PB&Js

-Regression in running or lifting - what to do about it? Questions to ask yourself.

+ a lot of side tangents in-between.

For those of you who ask q's on instagram.. I appreciate you!

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!

Just some thoughts that came to mind as I've been creating content + working with people this time of year..

Identify what camp you fall into and work on finding your gray area between the two extremes.

Be honest with yourself and make the decisions that you know are in your best interest. Even if that's the hardest decision to make.

Future you will thank you for it.

Enjoy the holiday season or whatever season you find yourself in. TIA for listening!

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

This was my first live podcast recording with my friend and colleague - Erik Underwood. Always a blast getting him on the podcast. Topics discussed on this episode:

-Ego: what it is, why it's important to acknowledge it and what to do about it.

-Is having an ego all bad?

-The dangers of feeding your ego without awareness.

-How to work on your ego and use it in a positive light.

-Then finishing up with a convo around New Year's Resolutions and how to approach things differently this time.

+ so much more in-between.

Such a good convo. I know you'll love it to.

Where to find Erik:

IG: @eunder_wood & @erikunderwood

Website: www.performanceedu.com

Where to find me:

IG: @lukesmithrd

Website: lukesmithnutrition.com

Apply for 1:1 Coaching HERE

Appreciate you listening!!

Recorded this episode to give a few life updates + talk about some things that've been top of mind for me recently. Topics discussed:

-Majoring in the minors - what that means + why it can hurt people.

-Why do people get caught up in the 'weeds' of nutrition?

-Why these 'bad' foods aren't really the problem + what is.

-The role of social determinants of health.

-Important statistics that highlight what America is really struggling with.

-What we should be focusing on to make a meaningful impact on public health outcomes.

+ many.. many side-tangents in between.

Where to find me:

IG: @lukesmthrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

Topics discussed:

Mini cuts - what they are, why people do them + my thoughts

More traditional fat loss phases - general guidelines, when to stop

Slower/smaller deficits - why I'm experimenting with it + why

+ many... many side tangents in-between lol.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Answering some of the questions I got on my Q&A story in IG this past week:

1. Can you drink alcohol AND hit your fat loss goals?

-Talking about how alcohol can negatively impact your weight loss efforts.

2. Should you be taking a pre-workout supplement before lifting?

-Talking about different pre-workout supplements and caffeine.

3. Why is blue light from electronics bad before going to bed?

-Talking about blue light and how it impacts our sleep.

Plus a ton of other stuff in between!

If you don't already.. follow me on instagram: @lukesmithRD

Apply for nutrition coaching HERE

Thanks for listening to this episode❤️

Such a great conversation with my colleague + fellow dietitian - Haley Miskowiec. We talked about some really important topics surrounding fertility, prenatal nutrition and the importance of shifting your mindset throughout your pregnancy journey. Topics discussed on this episode:

-Nutrition + lifestyle considerations while trying to conceive

-Importance of addressing/managing stress

-Strategies to optimize your health + nutrient intake before pregnancy

-How nutrition does/doesn't change throughout pregnancy

-Not comparing your pregnancy experience to others

-Fueling strategies while navigating pregnancy related symptoms

-Supplementation/micronutrient considerations and foods to incorporate

-Conceptualizing calorie + protein intake and needs throughout pregnancy

+ so much more in-between.

I loved this convo and I know you will too.

Where to find Haley:

IG: @prenatal.nutritionist

Website: www.nutritionwithhaley.com

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Had a blast chatting with fellow fitness & nutrition coach - Alex Thieme - on this episode. Topics discussed:

-Alex's experience becoming a dad + fitness coach

- Living with food allergies and getting into lifting at a young age

-New Year's resolutions - why fat loss isn't the only option for people looking to get healthier

-Body recomposition: what it is, how it happens, who can recomp

-Nutrient Partitioning as it pertains to fat loss + building muscle

-Is it possible to recomp in a deficit?

-Rates of recomp between newbies/intermediate/advance lifters

-Pros + cons of being at maintenance

+ so much more in-between.

I loved this convo and I know you will too!

Check out this article by Eric Trexler (Stronger By Science) we refer to in this episode:

https://www.strongerbyscience.com/goal-setting/

Where to find Alex:

IG: @alexthiemefitness

Website: https://www.alexthiemefitness.com/

Check out his podcast (Lowering the Barrier HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!

Had a blast chatting with my colleague + fellow dietitian - Andy De Santis - on this episode. Andy is a wealth of knowledge in the nutrition space. Topics discussed on this episode:

-What are our bodies primary 'detox' organs? What does detox even mean?

-How 'detox' can be a buzzword + marketing tactic in the wellness space.

-Taking care of our liver: what it does, nutrition/lifestyle interventions, monitoring our health through routine bloodwork.

-Fatty liver disease: how it happens + consequences of a liver that isn't functioning properly.

-Importance of micronutrients and plant compounds from the diet.

-Does it matter if these fiber foods are canned, frozen, fresh, organic or conventional?

-Supplements and common nutrients that are beneficial for overall health.

-Coffee.. what's the deal with it? Is it 'good'? Health benefits that come from coffee + how it can help you poop in the morning. Considerations when drinking it etc.

+so much more in-between.

I loved this episode and I know you will too!

Where to find Andy:

Instagram: @andytherd

Blog: andytherd.com/blog

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

Loved this convo with my former client (now friend) - Tiffany McRee. Tiffany was the winner of this years Nutrition Coaching Scholarship and it was a pleasure getting work with her. In this episode, she talks about her experience working with me over the last 4+ months. She's an incredible person with an inspiring story. Topics discussed on this episode:

-Her battle with cancer, overcoming adversity, being optimistic + focusing on the things within her control

-Perspective shifts on health, fitness and life over the last 5+ years

-How keto, Whole 30, food tracking, cardio and program hopping helped her get to a place of balance with her current nutrition + training regimen

-Being open-minded, curious and not afraid to ask questions

-Why we love lifting so much

-Lessons/approaches she's taking from our time working together

-Advice she'd give to someone one the fence about working with a coach

+ so much more in-between.

Where to find Tiffany:

IG: @heytiffanymcree

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!

Had a blast chatting with my friend and fellow personal trainer - Erik Underwood.

Erik is a former baseball player now turned personal trainer out here in Reno, Nevada. Erik works out of a private gym - Performance EDU - where he helps clients develop a better relationship with fitness, the gym, and their own movement. Erik is amazing at what he does and loves helping empower people through exercise to help others unlock their own athletic potential.

Topics discussed on this episode:

-Breaking free from self-imposed limitations

-How to create a positive relationship with fitness and movement

-Characteristics that make up a 'successful' client

-Exploring why specific goals are important to you

-Importance of trying new things with your fitness

-How to be your own best coach and start thinking long term with your fitness

-Not letting your fitness end in the gym

-Not thinking about things in absolute terms, how to make social media a positive place, and how to filter through BS and find reputable sources on social media.

...plus so much more in between.

Where to find Erik:

Website/Training Inquiries: https://www.performancedu.com/

Instagram: https://www.instagram.com/eunder_wood/

Where to find me:

Instagram: @lukesmithrd

Apply for 1:1 coaching here

Appreciate you listening!

This past weekend I drank some alcohol for the first time this year.

Let's talk about why I made the decision to abstain from alcohol in the first place, some observations I made during that time, and why I chose to break that trend this past weekend.

Talking about alcohol and how it relates to your nutrition and fitness goals + how you can make informed decisions when trying to reach those goals.

Plus a ton of other stuff in between!

I appreciate you listening to the episode.

Follow me on instagram @lukesmithrd for more nutrition and fitness related content.

This was a fun + thought provoking chat with a fellow coach/colleague - Allison Tenney. Allison does an amazing job busting false narratives and beliefs in the fitness space and focuses on strength training, mindset and identity work with her clients. Topics discussed on this episode:

-Allison's experience as an athlete and transition to coach.

-Dealing with + embracing the many identity changes throughout the lifespan.

-Why your health/fitness pursuits are often subconsciously shaped by various systems of oppression.

-Acknowledging social determinants that contribute to overall health and well-being.

-Shedding light on socioeconomic factors and systemic barriers that exist.

-Being curious and exploring the 'why' behind your fitness and physique goals.

-Importance of setting boundaries in all areas of your life.

Honestly, there's too many things to list... just give this one a listen.

Where to find Allison:

IG: @allisontenney

Website: https://allisontenneyfitness.com/

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

I loved this episode and I know you will too.

Had my guy Andy (@andythrd) back on the podcast to talk about liver health. If you didn't listen to our first episode:

Listen to it on Spotify HERE

Listen to it on Apple Podcast HERE

Topics discussed on this episode:

-Recap on the liver: what it does + why it's important.

-Fatty liver disease - prevalence, concerns + what to do about it.

-Alcohol and it's impact on the liver.

-Fructose - should it be something you avoid at all cost??

-Important foods + compounds that improve liver health.

-Liver disease in relation to insulin resistance, metabolic disease and the gut microbiome.

+ many.. many side tangents in-between.

Where to find Andy:

IG: @andytherd

Check out his Fatty Liver Coaching Program HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening! This was a fun chat, I know you'll enjoy this one.

Guest: Zoë Schroeder (@zoschro_nutrition)

.

Topics: Going from running to lifting, getting show ready, getting over the fear of going to the gym for the first time, cardio/HIIT training vs. Resistance Training, goal setting with clients, discussing trade-offs when working towards your goals, thinking beyond the scale... and so much more.

.

Where you can find Zoë:

Email: zoeschroedernutrition@gmail.com

IG: @zoschro_nutrition

.

How you can find me:

IG: @lukesmithRD

Podcast: Luke Smith Nutrition Podcast

.

Apply for 1:1 Coaching Here

.

Thanks for listening! I appreciate you.

-Luke

Just wanted to take a second and tell you about a recent experience I had joining a new gym. I get it.. changing up your routine, getting into a new gym or trying something new can be intimidating. Even I struggle with this stuff too at times. But I wanted to leave you with some thoughts/insights/reminders as you might find yourself in a similar situation going forward.

Hope you find this helpful!

Can always find me on IG: @lukesmithrd

Check out my website HERE

TIA for listening!

I get the sentiment - 'just get back on track tomorrow'.. I do.

I think it can be productive and a positive headspace to be in for some people. For sure.

But I want to offer a slight perspective shift.. or at least shed light on a different approach you can take with your health and fitness.

You don't need to constantly bounce back between being 'on' and 'off' track. Include all the things that make up your best life and you'll always be on track.

Continue making informed decision and keep living your best life WHILE working towards your goals. Life's too short not to.

TIA for listenting!

Check out my website HERE

Another Q&A episode today.. as always thank you to everyone who asked q's on instagram this week!

Topics discussed:

-Do I subscribe to the idea that our cravings tell us what we need?

-Where does fat go when you burn it off and lose it?

-When to take vitamins and creatine

-General guide for cutting

-My recs for healthier fast food options when in a pinch

-What are the side effects of too much caffeine?

Plus so many more side tangents in between.

Follow me on instagram for more nutrition + fitness content: @lukesmithrd

Check out my website HERE

TIA for listening!

Had my friend + fellow RD - Kelsey Pontius- on the show to talk about all things nutrition and endurance training. Topics discussed on this episode:

-Importance of carbs for endurance athletes

-How your body uses carbs + general recommendations for Gen pop/athletes

-Dangers of under-fueling

-How to go about incorporating more carbs/improving your relationship with them

-Training zones, substrate utilization and considerations for different training intensities

-Why are so many people obsessed with fat adapting these days?

-Common fat adapting/low carb strategies in the performance space

-What life lessons can we learn from running?

+ so much more in-between.

I loved this chat and I know you will too.

Where to find Kelsey:

IG: @sportsdietitiankelsey

Website + Links: meteornutrition.com

Buy her ebook - Meteor Marathon Method

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Talking about myself + my story isn't really my thing...

But I think it's important to talk openly about my past struggles and to be vulnerable with my audience.

You can probably relate to me... but there was a time when I was overtraining, under-fueling, playing the comparison game and ALWAYS trying to be lean.

Let's talk about the good, the bad, and the ugly of constantly wanting more and never being satisfied with your progress/current body.

Thanks for listening❤️

Follow me on instagram for more nutrition and fitness related content: @lukesmithrd

Taking a break from my normal nutrition and fitness content and talking about this really important topic that's impacting so many lives. It was a pleasure having John Firestone (Executive Director of Life Change Center here in Northern Nevada) as a guest today. John has a wealth of knowledge on this topic and works with people directly affected by the opioid crisis.

My goal for this episode is to raise awareness + continue the conversation around drug abuse, how you can help and the recovery process.

We talked about too many important things to list... so just give it a listen and share it with someone you love. It could save a life.

Resources:

https://www.thelifechangecenter.org/

Phone Number: 775-355-7734

Join Together Northern Nevada - https://jtnn.org/

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

Answering some questions from my IG Q&A this past week:

1. What's the deal with coconut oil?

2. General tips to help overcome orthorexia

3. My thoughts on 75 hard

4. Net carbs vs regular carbs

5. Are there any benefits to celery juice?

6. Does sparking water hydrate you the same as regular water?

+ so much more in between.

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching application HERE

TIA for listening!

This past month my wife and I got to take a ~3 week long trip to Europe (Portugal, Switzerland and Italy). On this episode I talk about our itinerary + some observations/takeaways I took from our trip. A lot of info lol I tried to condense it as much as possible.

I hope you enjoy this one!

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

Talking all things related to fad diets:

What they are, how they work, how to spot them, what we can actually take from them, why they don’t work long term, and discussing some of the popular diets we see in the media.

Diets like Keto, IF, Vegan/Vegetarian, Optavia, Weight Watchers, and more.

Towards the end of the episode we talk about how to be skeptical, ask good questions, and invite conversation to help you make the best decision for you.

Follow me in instagram: @lukesmithrd for more nutrition and fitness related content.

Little impromptu recording on the whole 'sustainability' conversation we constantly hear about in the health + fitness space.

Remember.. 'sustainability' is subjective and should be individualized to you + your situation/goals/preferences.

Thanks for listening to me ramble on this one.

Follow me on IG for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

We dive deep into the differences between cardio and resistance training when working towards your goals.

Resistance training can lead to better health, aesthetics, confidence, quality of life, mobility and longevity.

Take a listen and let's talk about why you should start resistance training if you aren't already.

For more nutrition and fitness related content, follow me on instagram @lukesmithrd

If you're ready to take your health and fitness to the next level, fill out a coaching application here

Thanks for listening!

There's a lot BS that gets sold to you this time of year (or literally any time of the year). A lot of people, companies, brands, books... etc prey on peoples emotions and sell them on their insecurities.

Which pisses me off.

Let's talk about five things I hate about a lot of fitness and diet marketing.

Consider these as ‘red flags’ you should look out for:

1. Overblown results-based promises

2. Promising you revolutionary information or 'secrets'

3. Over-promoting one individual method

4. Over-emphasising the short-term

5. Neglecting other aspects of your overall well-being

Plus a ton of other stuff in between.

TIA for listening.

Don't fall for the BS and keep making the best decisions for you.

For more fitness and nutrition related content, follow me on IG: @lukesmithnutrition

Apply for 1:1 coaching HERE

Loved this convo with my friends + colleagues - Gabi + Natalie - from Pulse Business Consulting. This episode is atypical from my normal nutrition and fitness content as we dive into the world of business, consulting and optimizing performance in the workplace. There are a lot of similarities between business and health that we discuss as well. Topics discussed on this episode:

-What does having a 'healthy' business mean?

-Using data to drive the decision-making process.

-Important data points we can use in business and how that relates to human health.

-Understanding + creating budgets to operate within.

-Asking for help, being proactive and checking your ego.

-Individualizing interventions to clients and meeting them where they're at.

-Importance of building your business around the right people.

+ so much more in-between.

It was fun diving into the business world on this one. I know you'll enjoy it.

Where to find Gabi + Natalie:

Website: consultwithpulse.com

LinkedIn: linkedin.com/company/pulsebc

Facebook: facebook.com/ConsultWithPulse/

Instagram: @pulsebusinessconsulting

gabi@consultwithpulse.com

natalie@consultwithpulse.com

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

I'm leaving for a 2+ week trip to Greece here in the next couple days.. so I wanted to talk about some mindset shifts/changes in my approach when it comes to traveling.

In this episode, I use myself as an example along with 2 other case studies on ways to approach trips so that your nutrition + fitness can enhance that experience.. instead of taking away from it.

For a podcast more dialed in on the nutrition side of things, check out my last travel nutrition podcast (Episode 22) HERE

It is possible to say yes to memories without stressing about 'losing progress' or feeling to need to start over again when you return.

Always ask yourself what 90 year old you would think + enjoy the trips you have coming up.

For more nutrition + fitness related content, follow me on instagram: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!

Building off of my last episode (what we can learn from tracking food), let's talk about how you can start to transition away from food tracking when you're ready.

Remember, tracking food is a tool... it's a means to get to your destination. For most people, tracking food should only be done for a period of time to help you get the results you're looking for + educate you throughout the process.

On this episode we talk about some strategies to help you feel confident when weaning off tracking and keeping a flexible dieting approach going forward.

For more nutrition + fitness related content, follow me on IG @lukesmithrd

Website: lukesmithnutrition.com

TIA for listening!

In this episode, I want to highlight some of the tactics the food industry uses to influence your buying decisions.

The #1 goal that food companies have is to get you to buy their products. And in all honesty, a lot of those companies don't give 2 s***'s about your health.

At the end of the day.. I really just want you to be an informed consumer. Not a consumer that buys things because you think it’s better for you because the label persuaded you to do so.

Let's talk about some of the things you can look out for when buying packaged foods + how to individualize that to you.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!

On today's episode I'm joined by a fellow RD + fitness coach - Olivia Young - and we have a great chat about:

-How our experiences as kids/young adults shape our perception of health + fitness

-Embracing the feeling of 'starting over' with your health journey

-How to use the scale more effectively when tracking progress

-Why tracking other metrics beyond body weight is important

-Dealing with bad body-image days

-Benefits of moving your body outside of they gym

-Getting over the fear of being bad at something when first starting

+ so much more in-between.

I loved this chat and I know you will too!

Where to find Liv:

IG: @livbeyondthetable

Website: https://www.livbeyondthetable.com/

Email: olivia@livbeyondthetable.com

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Just wanted to talk about the recent article that published today in The Washington Post about the dietitians that were caught accepting money from the food industry.

If you haven't read the article yet, you can read it HERE

Long story short, conflicts of interest need to be taken seriously. And we (as dietitians) have a code of ethics we need to abide by.

But this brings up some other thoughts that I wanted to talk through on this episode.

I'd love to hear your comments/questions/input on this topic as well! You can always reach out to me, I'm always available.

Find me on instagram @lukesmithrd

Check out my website HERE

TIA for listening!

Loved this chat with my friend and fellow Dietitian - Brandy Kuebler RDN, LD. This episode is for all my parents (or future + soon to be parents) who have questions/confusion on current recommendations around feeding their child/children. Topics discussed on this episode:

- What age should we be introducing solids?

-Baby led weaning + transitioning from breastmilk/formula to solids.

-Portions size recommendations for toddlers.

-Nutrients of concern + common food sources/recommendations.

-Food allergies - should we be feeding our kids the common allergens or avoiding them?

-Picky eaters.. what to do with them. Why children might have food aversion + what to do about it.

-Language we use around food and how we should communicate with our kids.

+ so much more in-between.

Super fun + interesting episode - I know you'll love it.

Where to find Brandy:

Link-in-Bio: https://linktr.ee/chefspalette

Website: https://chefspalette.com/

IG: https://instagram.com/chefspalettenv

FB: https://facebook.com/ChefsPalette

YouTube: https://www.youtube.com/@ChefsPaletteNV

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

This is weirdly a hard topic for me to talk about but it's long overdue. Just wanted to spend some time talking about what 1:1 coaching with me looks like. If you're looking to learn more about my services and what I offer.. this one's for you!

Topics Discussed:

-Types of people I do + don't work with.

-What we'll work on - Nutrition, Training, Lifestyle, & Mindset.

-What my process looks like including check-ins, onboarding, communication etc.

-How I coach + some big rocks that I think are important.

-Services I offer.

-What I want to leave you with by the time coaching comes to an end.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a coaching application HERE

You can always shoot me an email: lukesmithdietitian@gmail.com

TIA for listening!

Another Q&A in the books - ty to everyone who asked q's on my instagram this past week. Questions answered:

-What form of magnesium is best for regular poops + ridding constipation.

-Training 3 straight days vs. taking a rest day in-between.

-Getting back into tracking food more diligently.

-Minimizing fat gain when reversing out of a deficit,

-Minimum/maximum cardio + step recommendations in a fat loss phase.

Great q's, I know you'll enjoy this one!

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

Had an amazing conversation with my friend and colleague - Priscilla Barnes. Priscilla is a fellow nutrition coach with a background in nursing. She lives in Houston, TX and has a passion for helping people prevent disease and create sustainable habits to hit their health and fitness goals.

Topics discussed on this episode:

-Disease management vs disease prevention + why it's important to invest in your health early in life.

-Focusing on mindset, behavior change and building habits when optimizing your health.

-Why losing weight doesn't always equate to better health.

-Being a caregiver and dealing with isolation, stress and grief.

-Becoming resilient in the face of adversity.

-Nutrition considerations for nurses + people who work long hours.

....plus so much more in between.

I really enjoyed this conversation and I know you will too.

Where to find Priscilla:

Instagram: @wellness.in.bloom

Website: www.wibpriscilla.com

Youtube: Wellness in Bloom with Priscilla Grace Barnes

Where to find me:

Instagram: @lukesmithrd

Apply for 1:1 Coaching Here

Appreciate you listening!

Instead of always trying to make your 'best', better.. start thinking about making your baseline 'worst' better.

Aka stop punting your health and fitness goals because it's the holidays, summer, or because your work has been crazy the past couple months.

Your health pursuit is a marathon, not a sprint. Keep doing the small things consistently.

TIA for listening❤️

Follow me on instagram for more nutrition and fitness content: @lukesmithrd

Had an amazing conversation with Dr. Jessie Hoffman, PhD, RDN, on all things related to gut health - what it is, why it matters, and how to support it. Jessie (a professor at Winthrop University) is a wealth of knowledge in the nutrition world + she shares so many invaluable insights in this episode. Topics discussed:

-Difference between the 'gut' vs. GI tract + why gut health is important.

-Walking through the process of digestion (where it begins to the key organs involved and how each plays a role in breaking down and absorbing nutrients).

-What are things we can do to take care of our gut?

-How much should you be pooping? What frequency can tell us.

-Fiber.. why, how much, importance of diversity and how to eat more of it.

-Probiotics vs prebiotics, fermented foods and other high fiber food products on the market.

-Why do people 'feel better' when they initially go on an elimination diet?

-Practical steps for figuring out what foods you do/don't tolerate.

-What do we not know about the gut yet..? Debunking some of the pseudoscience on your social media feed.

-Utility and/or efficacy for GI Maps, IGG tests + other gut testing being sold in the nutrition space.

+ so much more in-between.

I loved this chat and I know you will too!

Where to find Jessie:

IG: @jessiehoffman_phd

Website: www.jessiephd.com

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Answering some questions received on my IG this past week:

1. Constipation and all things fiber

2. What's the 'best' type of alcohol to drink?

3. Visceral vs. Subcutaneous fat. Can you target fat loss?

4. Low calorie swaps and mindset shifts needed when heading into your next cut.

Plus a ton of other stuff in between!

Follow me on instagram @lukesmithrd for more nutrition + fitness related content.

Thanks for listening to the episode❤️

Had my good friend + fellow dietitian/online coach - Zoë (Schroeder) Grober - back on the show for a 2nd episode. Check out our last podcast here:

Spotify

Apple Podcasts

Topics discussed on this episode:

-Being consistent with content creation + balancing that with our personal lives/work

-Identifying what you want, managing expectations and taking action

-Changing priorities and working through the different season of life you find yourself in

-How social media has skewed our perception of what 'health' looks like

-Traveling stress free + 'staying on track' as you find yourself away from home

-Things we've changed our mind on + doubled down on as coaches over the last few years

+ so much more in-between.

I loved this episode and I know you will too.

Where to find Zoë:

IG: @fatlossrdzoe

Website: zoeschroedernutrition.com

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Tried to answer as many q's as I could on this training Q&A.. but I only got through 3 lol. We'll bookmark pt 2 for another day. Questions answered on this episode:

-If I had to choose one exercise for each major muscle group - what am I choosing?

-Dealing with overlapping lower body soreness + structuring your lower body lifts each week.

-Is it better to start with easy runs or doing more high intensity work when getting into running?

Quick episode but a fun one! Working on doing more training only style podcasts this year so figured this would be a good start.

You know where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listenting!

Answering all your question's from my IG Q&A this past week:

1. Best sources of casein + is it important before bed?

2. Is eating all your calories in a 4-6 hour window better than over 12 hours?

3. How to go about finding a therapist (love this one)

4. What is IIFYM + can you do it for 5x/week and get results?

5. Weight loss tips for a chronic yo-yo dieter+ so much more in between.

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!

Another Q&A episode in the books. Topics discussed on this episode:

-Egg carton labels, terminology, making the best decision for you

-Thoughts on people saying salad dressing is 'bad'

-Ways to mentally warm-up + prep

-LMNT packets as a mid-afternoon pick me up

-Potential benefits of Bloom/AG1 powders

-What makes a 'good' breakfast?

+so much more in-between.

Ty to everyone who asked a q this past week!

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Going through and answering some of the questions from my IG Q&A this past week:

1. Suggestions to help deal with low energy during the day?

2. Can you lose fat without tracking macros?

3. Mindset shifts when going more towards an intuitive eating approach?

4. My opinion on trying to avoid added sugars.

5. How can you lose weight while eating more?

6. Getting wisdom teeth out next week, off from the gym for 2-3 weeks. Scared to lose muscle/gains + what to do about it...

+ so much more in between.

Ty to everyone who asked a question this week!

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Had my guy - Erik Underwood - back on the pod for this episode. I think this is our 6th podcast together now? Too many to count hah topics discussed on this episode:

-Revisiting New Year's Resolutions - what gets in the way of people achieving them?

-Things we want people to do before goal setting.

-How to set expectations and be honest with ourselves.

-Writing/marketing being mistaken for good advice on social media.

-Myths being sold this time of the year that people should be aware of.

-Reflecting on adversity we've dealt with this past year + how we've gotten through it.

-This or that..? Cold plunge vs sauna, mobility work, tracking vs non-tracking, reading vs listening.

+ so much more in-between.

This was a long but super fun episode - I know you'll enjoy it.

Where to find Erik:

IG: @eunder_wood

Train with Erik: https://www.performancedu.com/

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

I tend to be an advocate for food tracking. When done in the right headspace.. it can be informative and help you build awareness around your nutrition + help you make meaningful changes.

On this episode we dive into some of the things you can learn when tracking food for a period of time. What you'll likely notice. What to look for and how to use it as a tool when working towards your health and fitness goals.

Where to find me:

IG: @lukesmithrd

Website: lukesmithnutrition.com

Fill out a coaching application HERE

TIA for listening!

Loved this convo with my friend + fellow fitness/nutrition colleague - Clarice Barnett. Topics discussed on this episode:

-Bodybuilding + competition prep. Her experience and what we can learn from that process.

-Understanding the 'costs' associated with reaching a physique goal.

-Advice for people considering a bikini competition + how to find the right coach.

-Why health goes beyond a 'look' or dream physique.

-Appreciating the trial + error that most people experience when working towards better health/fitness.

-Gym intimidation - how can you make going to the gym fun and less daunting for beginners?

-Discussing the 'big rocks' and why resistance training should be a priority for everyone.

+ so much more in-between.

I loved this convo and I know you will too!

Where to find Clarice:

Instagram: @brunettebarnett

Website: www.totalitylifestyle.com

Free Full Week Workouts HERE

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

This was a fun chat with my friend and colleague - Denvyr Tyler - who's a fellow RD + nutrition coach. Topics discussed on this episode:

-Things athletes can struggle with - body dissatisfaction, disordered eating patterns, perfectionism etc.

-Transitioning from being a full time athlete to a 'normal' human.

-Not being afraid of aging and your body changing.

-Finding more balance with your health + fitness.

-Creating a new definition for the word 'dieting' + breaking the stop/start cycle.

-Pursuing aesthetic goals while living your best life.

+ so much more in-between.

I loved this convo and I know you will too!

Where to find Denvyr:

IG: @denvyr

TikTok: @nutritionbydenvyr

Website: https://www.beyondyourbody.club/

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

This was a continuation of last episode's Q&A - there were a lot of fun q's so I wanted to make sure I could answer them all. Topics discussed:

-Should you be stretching daily? What are some stretches I'd recommend?

-My thoughts on the cold plunge and sauna trends all over social media right now.

-People selling programs in the fitness industry + not disclosing their PED use.

-3 things I can't go to the gym without

+ many.. many side tangents in-between😅

Great q's - I know you'll enjoy this one.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening! Always here if you need anything.