The Luke Smith Nutrition Podcast

TIA for listening!!

198: Q&A - Eating at tailgates, 'microdosing' GLP-1's, cardio recommendations, calorie surplus for muscle growth, gummy supplements, olive oil vs butter on bread

Fri, 18 Sep 2026 20:48:12 GMT

Elaborating more on some q's from my Q&A these past few weeks - topics discussed:

-Controlling yourself around food at tailgates/events

-Is 20min of cardio 4x/week enought?

-Is micro-dosing GLP-1 something I'd recommend for anyone?

-Is a 50 calorie surplus enough to build muscle?

-How would I rate Mitopure gummies or gummy supplements in general?

-My thoughts on bread with OO vs butter.

+ so many side tangents in-between.

Where to find me:

IG @lukesmithrd

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

197: Stop rounding down to zero

Fri, 04 Sep 2026 17:59:08 GMT

After a handful of sleepless nights with a teething toddler, my normal routine went completely out the window this past week lol. Let's talk about adjusting the plan without abandoning yourself, managing your expectations during difficult seasons + refusing to round an imperfect week down to zero.

Where to find me:

TIA for listening!!

196: 25 reminders you probably need to hear

Thu, 27 Aug 2026 20:17:18 GMT

Just some thoughts on the simple habits/behaviors/mindsets you can adopt if you haven't already. Especially if you're working towards better health.

Most of the other stuff you see out there is noise.

Where to find me:

Check out my website HERE

TIA for listening!!

195: My “Brick” review + what it’s reminded me about self control and behavior change

Fri, 14 Aug 2026 20:38:47 GMT

I recently bought a Brick and it’s honestly been one of the simplest ways to spend less time on my phone. I want to share my experience using it, why it’s helped me so much + what it reminded me about self control, willpower and making better choices easier.

Where to find me:

Fill out a 1:1 Coaching application HERE

Check out my website HERE

TIA for listening!!

194: What therapy has taught me

Fri, 24 Jul 2026 20:46:43 GMT

Over the last 5-6 years, therapy has been one of the best investments I've made in myself. Let's talk about why I first decided to go, why I recently started seeing a new therapist, what getting diagnosed with OCD has taught me + how it's changed the way I approach my work, relationships, fatherhood and everyday life.

We also talk about perfectionism, exposure therapy, medication and some of the biggest lessons I've learned along the way.

Whether you've been in therapy for years, you're thinking about starting, or you've never considered it before, I hope my experience gives you a different perspective on what personal growth can look like.

TIA for listening! Appreciate you as always.

Where to find me:

193: Q&A - Does pure barre count as resistance training? Unplanned rest days, working out with a lower body injury, lettuce wraps, DEXA scans + more!!

Fri, 17 Jul 2026 20:13:06 GMT

Another Q&A episode in the books - ty to everyone who asked q's as always. Topics discussed:

-Does pure barre count as resistance training?

-Thoughts on taking unplanned rest days when your body is feeling beat up.

-Workout ideas to do with a broken foot / in a walking boot.

-Are lettuce wraps really that much healthier than eating a regular bun?

-Are DEXA scans worth it?!?

+ so much more in-between.

Where to find me:

TIA for listening!!

192: Turning 31 + simplifying health, fitness, fatherhood & everything else

Thu, 09 Jul 2026 23:57:12 GMT

Tried to think about one word that describes this past year and it was tough lol. But the word I kept coming back to was simplicity.

Let’s talk about some thoughts I’ve been having as I had my birthday this past weekend and turned 31. A lot of these thoughts revolve around simplifying my approach to nutrition, fitness, being a dad, relationships, business, and life in general.

I think a lot of us assume getting older and improving means adding more. But sometimes growth comes from removing the unnecessary stuff and putting more time, energy + attention into the things that actually matter.

Where to find me:

Check out my website HERE

Check out her website HERE

TIA for listening!! Cheers to a good year ahead.

191: Zoë Schroeder - Imposter syndrome, confidence, perfectionism & lessons learned from building a business

Thu, 02 Jul 2026 14:00:00 GMT

Had the one and only Zoë Schroeder back on the pod for a fun chat. We spent a little more time talking about the business side of things today, but the conversation went way beyond that. Topics discussed:

-Overcoming imposter syndrome

-Growth, mistakes, and lessons learned from building a business

-Developing confidence through experience

-Letting go of perfectionism and embracing "good enough"

-Personal growth through building a business

-Lessons that apply far beyond business and nutrition

-Why taking imperfect action beats waiting for the perfect plan

+ so much more in-between.

I loved this chat + I know you will too.

Where to find Zoë:

IG: @fatlossrdzoe

Where to find me:

TIA for listening!

190: Tom Hummel - Getting lean vs. getting strong, CrossFit, fueling for performance, embracing emotion, dealing with the scale + a message to your younger self

Fri, 26 Jun 2026 21:52:47 GMT

Had this years scholarship recipient - Tom Hummel - join me on the pod to talk about our last 5+ months together. Topics discussed:

-When the pain of staying the same becomes greater than the pain of changing

-CrossFit: what it is, why people love it, what to expect and the lessons we can all learn from it

-How to decide which goals actually matter to you

-Getting lean vs. getting strong: can you actually do both?

-Intentionally gaining weight, eating more and learning to navigate the scale

-Practical strategies to help you eat more while in a surplus

-Embracing emotion and celebrating the small wins along the way

-Advice you'd give your younger self if you could go back in time

+ so much more in-between.

I loved this chat and I know you will too!

Where to find me:

Download here FREE guide here

TIA for listening!

189: Tammy Lapco - How culture shapes our health & mindset, overcoming the victim mentality, finding strength and confidence in midlife

Mon, 15 Jun 2026 23:28:47 GMT

Had my friend and fellow coach, Tammy Lapco, on the show for a conversation that goes far beyond calories and workouts. Topics discussed:

-Tammy's journey into health and coaching

-How culture shapes the way we eat, move and think about health

-Navigating nutrition while adapting to a new culture and food environment

-The mindset shifts that lead to lasting behavior change

-Overcoming the victim mentality and taking ownership of your health

-Reframing midlife as a season of growth instead of decline

-Building strength and confidence through menopause and beyond

+ so much more in-between.

I loved this chat and I know you will too.

Where to find Tammy:

IG: @mindset.over.macros

Where to find me:

TIA for listening!

188: The very hungry caterpillar

Fri, 05 Jun 2026 16:57:38 GMT

Reading my daughters favorite book with you all today + talking about some important lessons we can learn from it.

Hoping you enjoy it as much as we do over here. I think I've read it 400 times this past year lol.

Where to find me:

TIA for listening!!

187: Why it's so easy to overeat on weekends + what to do about it

Fri, 29 May 2026 21:41:09 GMT

Find yourself overeating on the weekend? This one's for you.

Where to find me:

TIA for istening!

186: Things I learned during my first year as a dad

Fri, 22 May 2026 22:07:25 GMT

I can't believe it but Halle's first birthday was last week. It's been a short but long, crazy year that's taught me so many life lessons. Let's talk about:)

Where to find me:

TIA for listening! And thanks for following along this last year - I appreciate it more than you know.

185: Q&A - Creatine and water retention, cellulite, is your metabolism 'shot'?, diversifying fat sources, losing the last 5 lbs

Thu, 14 May 2026 18:07:15 GMT

Another fun Q&A in the books - answering some of the q's I got on IG in the past couple weeks. Topics discussed:

-Why does creatine cause water retention?

-Best way to get rid of cellulite?

-How to lose weight as a chronic yo-yo dieter.. is your metabolism really 'broken'?

-Importance of diversifying different fat sources.

-How to lose the last 5 lbs

+ so many side tangents in-between as always lol.

Where to find me:

Check out my website HERE

TIA for listening!!

184: Do s*** that's good for your soul, final cut update + some thoughts after traveling the past couple weeks

Fri, 08 May 2026 19:10:36 GMT

Just some post travel thoughts + my final cut update after I wrapped up my fat loss phase a few weeks ago.

Follow me on IG: @lukesmithrd

Check out my website HERE

Listen to The Nutrition Science Podcast HERE

TIA for listening!

183: Dr. Adrian Chavez - Public health vs. individual health, MAHA, how politics influence health outcomes, America's healthcare + food system and what’s changed in the past year

Wed, 22 Apr 2026 19:16:28 GMT

It was a pleasure having Dr. Adrian Chavez on the show to talk about our current public health affairs and how much of our health is really within our control. Topics discussed:

-Discrepancies between health experts and social media influencers online

-Public vs. individual health and where responsibility really falls

-Changes and defunding to the NIH and what this means for science/research

-Recent cuts to healthcare, research and assistance programs

-How politics shape health + who it hits the hardest

-MAHA then vs. now. What the original message vs. reality and where they stand today

-The illusion of progress vs. actual improvements in population health

-Conversation around the new Dietary Guidelines, processed foods and consumer marketing

-Why we need to keep talking about politics and what we can do about it

+ so much more in-between. These are conversations that directly shape our health and deserve ongoing attention, regardless of political affiliation. I enjoyed this chat and I know you will too.

Where to find Dr. Adrian:

IG: @dr.adrian.chavez

Join the Nutrition Blueprint Course HERE

Where to find me:

Subscribe to her Substack HERE

TIA for listening!

182: Abby Langer - Unrealistic beauty standards, politics and health, 'skinny + thin' is in... peptides/supplements/procedures being sold on social media, challenging the anti-aging rhetoric, calling out misinformation online

Wed, 15 Apr 2026 19:30:47 GMT

Such a great chat with my friend + colleague - Abby Langer - on this episode. Abby's been an RD for 25+ years and calling misinformation out for longer. Give her a follow if you don't already! Topics discussed:

-Importance of being loud and taking up space

-Why speaking your mind and calling people out on social media can be a good thing

-'Skinny' and 'thin' is in again.. why is that a problem for women?

-Why are so many women selling women unrealistic beauty standards online?

-How politics can shape/influence the health sphere

-Peptides, supplements and products/procedures being sold to women especially

-Anti-aging and why this obsession of always trying to look younger can be harmful

-Making informed decisions instead of society/cultural norms making them for you

+ so much more in-between.

I loved this chat, I know you will too. Where to find Abby:

IG: @langernutrition

Book a 1:1 session HERE

Where to find me:

TIA for listening!!

181: Q&A - Tots vs sweet potato vs regular fries, fast food burgers, a meal I couldn't live without, my first/favorite concert I've been to, coffee, treats, best Doritos flavors + so much more!

Fri, 10 Apr 2026 20:36:38 GMT

Keep it light here on this episode.. answering some fun q's I've gotten over the past 3-6 months. Nothing too serious but talking about some of the questions we need answers too. Topics discussed:

-FMK: regular fries vs sweet potato fries vs tater tots

-You can only get one fast food burger the rest of your life.. which one we choosing?

-A meal I can't live without

-What's the best concert I've ever been to?

-Is my name really 'Luke'?

-Have I started drinking coffee yet?

-Favorite sweet treat if I had to pick one forever

-The best Doritos flavor

+ so much more lol.

Where to find me:

TIA for listening!

180: Fat loss update, working through a plateau + making adjustments, addressing some common arguments made against tracking calories

Thu, 02 Apr 2026 20:10:15 GMT

I opened up my food tracker for the first time this past week.. let's talk about why. Along with some updates on my fat loss phase, what my plan is moving forward and some thoughts around common arguments people might make against calorie tracking.

I'll do one more fat loss update at the end of this month as I wrap things up!

Where to find me:

Check out my website HERE

TIA for listening!!

179: Understanding trade-offs for fat loss + body recomposition and what I’ve sacrificed these past few months to get leaner

Fri, 27 Mar 2026 22:13:32 GMT

Go check out my previous podcast (Episode 23: Making informed decisions) for a deeper dive into this topic.

Just wanted to talk about how that's applied to my life recently + what sacrifices I've had to make to get/stay at a lower body fat percentage.

Where to find me:

TIA for listening!!

178: The importance of routine bloodwork, breaking down common labs, nutrition & lifestyle interventions + reviewing my recent results

Fri, 20 Mar 2026 22:05:47 GMT

Talking about something you've heard me discuss before on here + reinforcing the importance of getting routine bloodwork done. Topics discussed:

What routine bloodwork actually tells us (and what it doesn’t)
CRP and what inflammation markers can indicate
Lipid panel breakdown (HDL, LDL, triglycerides) + where ApoB fits in for cardiovascular risk
Vitamin D and its roles beyond bone health
Vitamin B12: why it matters and key considerations for plant-based eaters
TSH and a discussion around thyroid function and additional labs to check
Hemoglobin A1c and long-term blood sugar control
Comprehensive metabolic panel (CMP) + CBC
Testosterone (total, free, SHBG) and why looking at all three gives better context
Nutrition + lifestyle considerations for each

+ so much more in-between. It's a longer episode but I know you'll be able to take a few things away from this one.

Where to find me:

TIA for listening!!

177: What really drives those “out of control” eating moments?

Fri, 13 Mar 2026 18:40:43 GMT

Ever eaten something and immediately thought, “Wtf is wrong with me.. why can’t I control myself??” It’s a pretty loaded question and impossible to reduce it down to one podcast hah but let me tell you a client story from this past week that might hit home for you.

It’s usually not about the food.. it’s about the moments that came before it and everything else going on around you. Just know you’re not broken + this kinda stuff happens more than you think.

Where to find me:

Check out my website HERE

TIA for listening!!

176: Q&A - Lower body presses, cottage cheese, double days, cava vs. chipotle, canned fish/products, chicken nuggets and processed food, walking pads + so much more

Fri, 06 Mar 2026 19:58:21 GMT

A lot of questions over the past couple months on IG - tried to answer as many as I could today! Topics discussed:

-Lower body presses, exercise swaps and programming considerations

-My thoughts on cottage cheese for breakfast

-Doing 2 workouts a day - pros/cons/considerations

-Cava vs. Chipotle + some thoughts around fast casual dining

-Benefits of canned fish, addressing concerns around salt, BPA and mercury

-Chicken nuggets from Costco + some reminders about 'processed food'

-Walking pads

+ so many side tangents in-between. Ty to everyone who continues to ask q's as always.

Where to find me:

Check out my website HERE

Check out her website HERE

TIA for listening!!

175: Dani Harrington - Building stronger glutes, lifting essentials, dialing in volume and intensity + overcoming post-baby fitness barriers.

Mon, 02 Mar 2026 23:09:41 GMT

I had my friend and fellow fitness coach - Dani Harrington - on the show to talk all things glute growth and staying in shape as we get older. Dani is an online coach and in-person women’s trainer who specializes in helping women build strength and confidence in the gym. Topics discussed:

-Lifting essentials for rebuilding your body after babies (and navigating training as we age)

-The types of workouts women tend to gravitate toward vs what actually drives muscle growth

-How to build stronger, bigger glutes

-Lower body exercises to prioritize + a conversation around training volume and intensity

-The minimum effective dose of strength training each week

-Common barriers to getting back in shape after kids

-Managing time constraints, limited support and comparing your body to others

+ so much more in-between.

Where to find Dani:

IG: @coachdanih

Where to find me:

TIA for listening!!

174: Reaching a goal weight vs. goal body - comparison, inspiration + a simple question you can ask that'll actually help you build a better physique

Fri, 27 Feb 2026 20:43:32 GMT

Chances are... the ‘look’ you’re working towards isn’t gonna appear after losing the weight you’re trying to lose.

The people you compare ourselves to on social media have a combination of less fat AND more muscle than you do right now.

But who gives af what someone else looks like?

Wanting to look like someone else shouldn’t be the reason you wanna improve your nutrition + fitness habits. Do it because taking care of yourself is the ultimate form of self respect.. and no one else is gonna do it for you.

Ironically.. when you shift your mindset from wanting to look like someone else to wanting to create the best version of you.. cool s*** starts to happen.

I wanna share a story and make some points you can take with you here. Give it a listen and apply it to whatever season of life you find yourself in right now.

Where to find me:

TIA for listening!!

173: Fat loss 'hacks' + strategies I've been using to lose weight without tracking calories + some updates on my current fat loss phase

Sat, 21 Feb 2026 00:10:52 GMT

Giving a little update on the fat loss phase I started at the beginning of the year + talking about some strategies I've been using to help me stay in a deficit over the past ~7ish weeks. Topics discussed:

-Where I started vs where I'm at today (around 9lbs down)

-What my current eating/training regimen is + potential adjustments I might make

-My thoughts on fat loss 'hacks' you commonly see online

-Revisiting the big rocks when it comes to losing weight + improving health/body comp

-Some strategies I've been implementing that've helped me control how much I eat

-Key takeaways for you and how that applies to the season of life you're in

+ so much more in-between.

Where to find me:

Check out my website HERE

TIA for listening!!

172: The bone health episode: nutrition considerations, lifting + exercise, supplements & so much more

Fri, 13 Feb 2026 23:21:09 GMT

Having strong bones is something we all know is important but it plays a bigger role in overall health than most people realize. Let's talk about how bone density changes with age, how it connects to blood sugar regulation + what actually works to build and maintain strong bones as we get older. Topics discussed:

- Alarming statistics we should pay attention to

-Peak bone mass and when bone loss typically begins

-Osteoclasts vs. osteoblasts and how bone remodeling works

-The link between type 2 diabetes and increased fracture risk

-How progressive resistance training improves both bone density and A1C

-Walking, cardio, weighted vests and osteogenic loading centers like OsteoStrong

-Nutrition considerations, minerals, calories and supplement recommendations

+ so much more in-between.

Where to find me:

TIA for listening! Always here if you need anything/have any more questions about this stuff.

171: 5 things sabotaging your physique goals + progress in the gym

Fri, 06 Feb 2026 20:43:52 GMT

One of the more common statements I get from people - "I've been workout out but haven't been seeing results" or "I've got the workout part dialed in.. but it's my nutrition that's keeping me from where I wanna be"

Let's talk about why this happens + what you can do about it. Topics discussed:

-Working out to justify overeating/drinking

-Being sedentary outside of the gym

-Not training hard enough + reassessing your efforts in the gym

-Protein recommendations

-Importance of stress management and sleep

+ so much more in-between.

Where to find me:

Check out my website HERE

TIA for listening!!!

170: Q&A - Full fat vs low fat dairy, lowering triglycerides, my disease prevention + quality of life plan, foods I personally limit for better health

Wed, 28 Jan 2026 23:18:03 GMT

Got through as many q's as I could for this one - topics discussed:

-Difference between full fat vs low/no fat dairy. Is one healthier?

-Getting routine bloodwork and strategies to lower triglycerides.

-What my personal definition of a disease prevention/longevity plan looks like.

-Foods I personally avoid/limit for health reasons + why.

+ so much more in-between.

Ty to everyone who asked these q's as always! Had to keep this one on the shorter side but hope you enjoy it.

Where to find me:

https://www.thespaceforwhatmatters.com/

TIA for listening!!

169: We hired a sleep coach… here’s what I learned + how it applies to adults

Fri, 23 Jan 2026 19:29:11 GMT

We hired a sleep coach about a month ago… and I learned way more than I expected.

I had assumptions about what sleep training would be.. rigid and harsh. But it wasn't.

What it actually required was structure, consistency, tracking and creating the right environment. And the parallels to nutrition and behavior change were impossible to ignore. Topics discussed on this episode:

– What I thought sleep training was vs. what it actually looked like

– Why structure creates freedom

– Why consistency beats intensity

– How short-term discomfort leads to long-term stability

– Why environment matters more than willpower

– And how tracking exposed the inconsistency we couldn’t see

+ so much more in-between.

If you want to reach out to our sleep coach - Gayden - you can visit her website here:

Where to find me:

TIA for listening!!

168: Losing weight without tracking calories + my fat loss experiment to kick off the year

Fri, 16 Jan 2026 22:32:42 GMT

I'm trying something new this year: losing 10 pounds without tracking calories or food. In this episode we talk about:

-Why I want to try and lose some weight to start the year

-How this differs from previous fat loss efforts

-Methods, my approach and expectations going in

-Obstacles I'm accounting for + how I'm planning on navigating around them

-Some things I hope to learn along the way

-How all this pertains to you and your current/future fat loss efforts

+ so much more in-between.

Where to find me:

Read the 10-page Dietary Guidelines HERE

TIA for listening!!

167: My thoughts on the new 2025-2030 Dietary Guidelines for Americans

Fri, 09 Jan 2026 23:37:48 GMT

The new Dietary Guidelines are out. Some people are celebrating “big changes,” while others are criticizing them. So in this episode, I’m sharing my thoughts on what actually changed, what didn’t, and what really matters when it comes to public health. Topics discussed:

What the Dietary Guidelines for Americans are (and who they’re actually for)
How often the guidelines are updated and who writes them
Food pyramid vs. MyPlate and why the “we flipped the pyramid” narrative is misleading
Why guideline adherence has always been low
Saturated fat contradictions and mixed messaging
Alcohol guidance being more vague
Plant protein and why deprioritizing it matters
Conflicts of interest and public trust
Social determinants of health and why access matters more than slogans
What would actually improve population health

+ so much more in-between.

At the end of the day.. guidelines don’t change health outcomes, but systems do. Until nutritious choices are affordable, accessible, and realistic for most people, flipping the pyramid won’t move the needle.

Resources:

https://realfood.gov/

Read the scientific foundation for the guidelines HERE

Check out the Uncompromised Guidelines HERE

Where to find me:

TIA for listening!!

166: Giving yourself permission to pivot + some of my new year’s resolutions

Fri, 02 Jan 2026 23:28:47 GMT

This episode is a little reflective. I’m talking through a few things I’ve stepped away from recently and why giving yourself permission to pivot doesn’t mean you failed or quit. Sometimes things serve you for a season and it’s okay to move on when they no longer fit.

Also talk a little about my own New Year’s resolutions + how you should think about goal setting this time of year.

+ a ton of side tangents in-between.

Where to find me:

Check out my website HERE

TIA for listening! Let's have a good year.

165: How to navigate the “c’mon, live a little” crowd & making your own choices

Fri, 19 Dec 2025 21:45:09 GMT

It’s that time of year.. work parties, friendsmas, family gatherings, social events. And with that comes a whole lot of opinions about what you should be eating or drinking.

Let's talk about how you can navigate the “c’mon, live a little” crowd without letting other people make decisions for you.

Because what you choose to do is none of their business ..and what they choose to do is none of yours.

You can enjoy the holidays, eat the foods, drink the drinks, go off your usual routine and still be healthy af.

You’re also allowed to say no. Or do things differently. Or not explain yourself at all.

My only goal here is helping you feel more confident in your choices this time of year - whatever they look like. Let's talk about it.

Where to find me:

Join her group training program HERE

TIA for listening!!

164: Ocean Trail - Bounce back culture, losing weight + body recomposition postpartum, realistic timelines & sustainable progress

Mon, 08 Dec 2025 23:43:55 GMT

Had the pleasure of having fellow coach and trainer - Ocean Trail - on for this episode. Ocean is a mom of two, former collegiate athlete and bodybuilder whose entire coaching philosophy centers around helping people get sustainably jacked.

In this episode, we dive into the reality of postpartum weight loss, the pressure to “bounce back,” and what a healthier, more realistic approach actually looks like for women after having a baby. Topics discussed:

-Bounce back culture. What it looks like before kids vs. after

-The pressure many women feel postpartum around timelines, body image and comparison

-Why so many women feel rushed to “get their body back”

-General guidelines for postpartum fat loss

-Mindset shifts and reframes for intrusive thoughts around body image

-Ocean’s personal postpartum fat loss and body recomposition phase

-How postpartum fat loss differed from pre-pregnancy efforts

+ so much more in-between! I enjoyed this chat and I know you will too.

Where to find Ocean:

IG: @ocean.trail

Where to find me:

TIA for listening!!

163: Q&A - Exercising when sick + using the neck check, cardio and hunger, magnesium for stress, vegetable cooking methods, feeling unmotivated with your current training, when to throw your leftovers out

Fri, 05 Dec 2025 22:49:52 GMT

Answered as many as I could on this one - ty again to everyone who keeps asking q's + engaging on social media. Topics discussed:

-Is it safe to exercise when you're sick? How to use the neck check + some other reminders.

-How much does cardio impact hunger?

-Do I recommend supplementing with magnesium for stress management?

-Does steaming veggies lower nutritional value?

-When to throw out your leftovers

-Feeling a lack of motivation with lifting + what you can do about it.

+ so much more in-between.

TIA for listening!!

Where to find me:

Episode #84: Unpacking the word 'detox', liver health + fatly liver disease, micros and coffee

162: Andy De Santis - Grocery shopping on a budget, building a food menu for the week, 'Superfoods' + some of our favorite foods you could/should be eating more of

Mon, 17 Nov 2025 21:05:10 GMT

Another great chat with my guy Andy (@andytherd). This is our 3rd episode to date - check out our previous 2 discussions about the liver:

Episode #114: Improving liver health, alcohol + fructose, foods you should eat more of

Topics discussed on this episode:

-Grocery shopping on a budget + how to save money on food each month

-Building a menu for the week

-Fundamentals of prepping food and eating more meals made at home

-Repurposing food for different meals with similar ingredients

-Common obstacles people face when eating 'healthy' each week

-A discussion around the word 'Superfood' commonly used in the nutrition space

-Some of our favorite foods to incorporate + how to eat more of them

+ so much more in-between.

I loved this chat and I know you will too!

Where to find Andy:

IG: @andytherd

Fatty Liver Fighters Online Course

Where to find me:

TIA for listening!

161: Dr. Nicole Lippman-Barile - Does a healthy diet 'cure' depression? Impacts of diet/exercise on depression + mental health, ADHD & Autism, when to see a therapist and so much more!

Mon, 10 Nov 2025 19:49:39 GMT

Had the pleasure of having Dr. Nicole Lippman-Barile (@feedyourmental) on to talk about all things mental health and depression. Topics discussed:

-What is depression? How do we define it? Does everyone experience the same symptoms?

-Does a healthy diet 'cure' depression? What the research says + some common misconceptions

-Impacts of exercise on depression and mental health

-Modifiable + non-modifiable risk factors as it pertains to developing/working through depression

-Challenges people face when dealing with depression and why common messaging online might not be helpful,

-A conversation around ADHD and autism + how nutrition might/might not impact it.

-Benefits of therapy, when to see a therapist + who might benefit

+ so much more in-between.

I loved this chat and I know you will too.

Where to find Nicole:

IG: @feedyourmental

TikTok: @feedyourmental

Where to find me:

Check out the Adventure Club Reno/Tahoe HERE

TIA for listening!!

160: Erik Underwood - Men's health, inner work, masculinity + current state of the 'modern man'

Fri, 31 Oct 2025 22:20:32 GMT

Surprise.. had my guy Erik Underwood back on the show to talk all things mens mental/physical/emotional health. I promise all my ladies can benefit from listening to this one too. Topics discussed:

-Current state of the 'modern man' + how it's evolved over time.

-Defining masculinity & exploring positive vs toxic masculinity

-How social media influences sense of community for better/worse

-What men can struggle with and potential consequences of that

-How to improve/change going forward

-Finding 'purpose' and allowing that to change over time

-Importance of having hard/honest conversations with ourselves

Some additional authors/educators on this topic:

Robert Glover, Traver Boehm, Mark Groves, Robert Bly, John Wineland, David Deida

Where to find Erik:

IG: @eunder_wood

Where to find me:

TIA for listening!!

159: Travel observations, consistency + my thoughts on 'loud progress' you see/hear all the time

Thu, 23 Oct 2025 00:47:47 GMT

Just wanted to hop on and do a shorter episode talking about some travel observations I've made recently + a discussion around priorities, environment and how gambling relates to health/fitness lol I promise I'll connect everything together.

Where to find me:

Check out my website HERE

TIA for listening!!

158: Alcohol - how it impacts your body, health & fitness goals + ways to moderate it

Fri, 10 Oct 2025 22:08:55 GMT

I wanted to revisit + dive into alcohol again. What it really does to your body, how it can impact your health and fitness goals, and why it often gets a pass in our culture.

Let's break down the science, sharing practical tips to moderate your drinking through the holiday season, and giving you a no-judgment space to reassess how alcohol fits into your lifestyle.

It's an important topic so we need to keep talking about it:)

Where to find me:

Listen on Apple Podcasts HERE

TIA for listening!!

157: Devyn Cox - Building a home gym, buying equipment on a budget, where to begin if you want to start training at home

Thu, 02 Oct 2025 22:53:07 GMT

Had my guy - Devyn Cox, RDN, CDCES - back on the show to talk about how to build a bad a** home gym. The sound quality wasn't the best on this one but the chat makes up for it! Topics discussed:

-What equipment to buy with different budgets: $750, $3k & $7-8k

-Buying on a budget + reputable brands to keep an eye out for

-What our ideal home gyms would look like

+ so much more in-between.

If you want to listen to our last chat you can find that here:

Listen on Spotify HERE

Where to find Devyn:

IG: @simplenutritionhub

Where to find me:

156: Q&A - Foods I keep in my freezer, plant diversity, high protein/low sugar cereals, fruit + bottled water

Tue, 30 Sep 2025 05:39:39 GMT

Little Q&A episode today - ty again to all the people who asked questions on IG the past few weeks! Questions answered:

-What foods I keep in my freezer for emergency situations.

-Should you think about plant diversity on a daily, weekly or monthly basis?

-My thoughts on magic spoon cereal (and other higher protein cereals).

-Eating fruits not in season.

-Differences in brands of bottled water? Is there a 'best' one?

TIA for listening!

Where to find me:

155: Some thoughts around managing hunger in a deficit + everyday life

Fri, 19 Sep 2025 22:02:35 GMT

In this episode, I share some thoughts on managing hunger.. both when you’re in a calorie deficit and in everyday life.

We’ll talk about what drives hunger (like leptin, ghrelin, and even GLP-1/GIP meds), why it ramps up during dieting, and simple ways to keep it in check through food choices, lifestyle habits, and mindset shifts.

If hunger has been making things harder than they need to be, this one’s for you.

Where to find me:

Check out my website HERE

154: What my 4-month-old is teaching me + some life/training updates

Mon, 15 Sep 2025 15:52:13 GMT

My daughter just hit 4 months and lately... it’s the small things that've been hitting the hardest. The laughs. The eye contact. The tiny milestones that somehow feel massive.

This episode is about slowing down, appreciating what’s right in front of you, and how that’s showing up in both life and training for me right now.

Not every win has to be loud to mean something. Sometimes the quiet ones hit the deepest.

Where to find me:

TIA for listening!!

153: Forgotten nutrition truths in the social media era

Fri, 05 Sep 2025 18:39:46 GMT

Let's talk about some nutrition 'truths' that've gotten lost over the past few years on social media.

Might be reminders for some.. or completely groundbreaking for others but let's talk about some things that've been top of mind for me recently.

Where to find me:

Check out my website HERE

Join his free FB Group HERE

TIA for listening!!

152: Joey Gast - What’s really standing in the way of your progress? Common struggles we see in coaching + things we've changed our mind on over the years

Mon, 25 Aug 2025 19:07:06 GMT

Loved this chat with my friend + fellow coach/RD - Joey. Topics discussed:

-What's standing in the way of people reaching their goals?

-Deep dive into the struggles we see most often in coaching.

-Goal setting, majoring in the minors + the constant battle of misinformation.

-Ways to measure progress and where to look beyond the scale.

-Things we've changed our mind on since starting our coaching business.

-The nutrition or training beliefs that evolved as new research (and more real-world experience) came along.

+ so much more in-between.

I loved this chat and I know you will too!

Where to find Joey:

IG: @joeythedietitian

Check out his YouTube Channel HERE

Mindset & Metabolism Podcast

Where to find me:

TIA for listening!!

151: Q&A - My thoughts on food dye changes/ingredient swaps, fat oxidation vs body fat loss, doing 3 vs 2 sets working sets with lifts, higher protein pasta + ice cream, newbie gains

Thu, 14 Aug 2025 23:33:59 GMT

Another Q&A in the books - ty to everyone who asks q's on IG every week! Questions discussed:

-Is there any part of me that wants to celebrate the recent food dye/ingredient swaps?

-Difference between fat oxidation + body fat loss

-Do I prefer doing 3 vs 2 sets? Talking about the differences between the two.

-High protein pastas - is there a superior brand?

-My thoughts on lower cal ice cream swaps like Halo Top.

-Newbie gains after not lifting for a while.

+ so much more in-between.

Where to find me:

Check out my website HERE

TIA for listening!!

150: Are you doing as much as you think?

Wed, 06 Aug 2025 14:45:37 GMT

A lot of people say they’re “doing everything right” with their health and fitness… but if you looked at their actual week, it’d probably tell a different story.

In this episode, we talk about the gap between what you think you’re doing and what’s actually happening, why it’s so easy to fool yourself, and how to get honest so you can actually make progress again.

This applies to all things in life, but health and fitness is where that disconnect tends to slap you in the face first.

Where to find me:

Check out my website HERE

Check out his website HERE

TIA for listening!!

149: Andres Ayesta - Perfectionism, conscious vs subconscious thinking, behavior change + Carnivore vs whole foods diet experiment

Mon, 28 Jul 2025 19:14:04 GMT

Had a great conversation with fellow coach and dietitian Andres Ayesta on this episode. Topics discussed:

-Navigating perfectionism in nutrition/fitness + all areas of life

-Conscious vs. subconscious thinking & how it shapes our habits

-Andres' current dieting experiment: Modified Whole30 followed by Carnivore

-The mindset behind self-experimentation and dietary extremes

-Calorie and protein targets: how he set them and why

-Tracking progress with bloodwork, body comp, and more

-What he's learned/experienced so far and some general thoughts on the carnivore diet.

+ so much more in-between.

Where to find Andres:

IG: @andresayesta

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

Where to find me:

TIA for listening!! I know you'll enjoy this one.

148: Stop overcomplicating s*** when it comes to your health + fitness

Fri, 18 Jul 2025 20:20:42 GMT

There's a lot of noise out there around health + wellness.. a lot of BS and people trying to capture your attention/money.

Block out the noise. Adopt more of a minimalist mentality with your health and fitness and watch your progress + mental health improve alongside of it.

Let's talk about some things I think you should be focusing on and consistent with.

Just me rambling a bit here but I hope you enjoy this one!

Where to find me:

Fill out a coaching application HERE

147: 30 years 30 life lessons

Tue, 08 Jul 2025 22:13:00 GMT

Not that I'm super old hah but in honor of my 30th bday last week I wanted to use this episode to reflect on past failures, f*ck ups, and life-lessons I've learned along the way. Hopefully a few of these "lessons" will inspire you or at least make you view things a little differently.

Just me rambling on this one but I hope you enjoy it!!

Where to find me:

Check out this podcast by Dr Mike on a debate around 'chemicals'

TIA for listening!!

146: Q&A - Metals/toxins in protein powder, losing weight while breastfeeding, managing social situations this summer + some q's about baby and dad life

Fri, 27 Jun 2025 15:26:58 GMT

A lot of good q's as always - topics discussed:

-Should you be concerned about metals or toxins in protein powder?

-How soon is too soon when trying to lose weight postpartum + breastfeeding.

-Managing social situations when food is out of your control.

-Eating/training during more stressful seasons of life.

-How the baby's sleeping + things that've been harder that I anticipated since having a baby.

+ so much more in-between.

Ty to everyone who asked q's as always! Where to find me:

TIA for listening!

145: Beth Feraco (@bethferacofitness) – Alcohol, menopause, fat loss & what actually works for women in midlife

Tue, 17 Jun 2025 20:34:13 GMT

Such a wonderful chat with the one and only - Beth Feraco. Beth is a fellow non-bs nutrition coach & trainer. Highly recommend following her if you aren't already! Topics discussed:

-Swearing on social media

-Alcohol’s impact on health & fitness

-Lessons learned from being sober for over a decade

-Misconceptions around menopause, hormones + fat loss

-Feeling empowered with your health/fitness as you age

-Why lifting is non-negotiable for women in their 40s and beyond

-Beth’s recent fat loss phase and what made it easier this time around

-Why most women don’t need more supplements + how to prioritize the big rocks

+ so much more in-between.

Where to find Beth:

IG & TikTok: @bethferacofitness

Podcast: Cut The Crap With Beth and Matt

Where to find me:

TIA for listening!! I know you'll enjoy this one.

144: Sometimes you need to do the opposite of what the fitness industry tells you

Fri, 13 Jun 2025 18:33:35 GMT

Sometimes the best way to make progress (or keep your results) is to do the opposite of what the fitness industry tells you.. myself included at times.

Let's break down some popular advice that can quietly make maintaining your results harder. I also want to share some of the mindset shifts I’ve been coaching clients on lately.

Hope you enjoy this one! TIA for listening.

Where to find me:

143: Life updates + adjusting to dad life, changes I've made to my training, what this season of life is teaching me

Fri, 06 Jun 2025 01:04:28 GMT

It's been ~3 weeks since we welcomed our little girl into this world. Just wanted to hop on and give some life updates + talk about some things I've been thinking about since becoming a father.

Hope you enjoy this one - more updates to come!

Where to find me:

TIA for listening!!

142: Calvin Scheller (pt. 2) - GLP-1 medications vs. 'supplements', insulin and blood sugar impacts on appetite, low-carb/ketogenic diets & ketosis, eating for fat loss + for life

Mon, 26 May 2025 15:00:21 GMT

Calvin Scheller is back on the podcast as we continue our deep dive into appetite regulation. If you missed part one of our conversation (episode 138), be sure to give it a listen first as it lays the groundwork for everything we cover in this episode. Topics discussed:

-Differences between GLP-1 medications vs. supplements marketed to consumers

-The role of insulin and blood sugar in appetite regulation

-Reducing post-meal blood sugar 'crashes' + where you should actually focus on

-The satiating effects of low-carb and keto diets/how they may support weight loss

-A closer look at the physiological changes in ketosis and their impact on hunger

-How different macronutrient balances influence hunger and cravings

-Common misconceptions around “balanced blood sugar” in wellness culture

+ so much more in-between.

This was another great chat, I know you'll love this one!

Where to find Calvin:

IG: @calvin_scheller

TikTok: @physiologywithcalvin

Check out Calvin's Coaching HERE

Where to find me:

TIA for listening!!

141: Q&A - Adding cardio + calories, creatine gummies, when/how to suggest therapy to clients, supplements that I personally take & why

Wed, 21 May 2025 13:01:14 GMT

Another Q&A episode in the books - answering a handful of questions asked on IG over the past couple weeks. Topics discussed:

-Adjusting calories while increasing cardio + weekly movement.

-My thoughts on all the creatine gummies you've been seeing on social media.

-How often I suggest therapy to clients + how to bring it up.

-Supplements I currently take, doses and how they have/haven't changed over the years.

+ a lot of side tangents in-between lol.

Where to find me:

Check out my website HERE

TIA for listening!

140: Katie V. (2025 Coaching Scholarship Winner) - Tracking food, pre-fat loss checklist + being in a deficit, navigating hectic work/family/travel schedules as a mom, resistance training at home

Wed, 14 May 2025 14:01:07 GMT

Such a fun + important chat with my former client - Katie - who was the recipient of my 4-month nutrition coaching scholarship this year. She's a stud and it was an absolute pleasure getting to work with her. In this episode, she talks about our experience working together - what motivated her to apply, what she learned along the way + how her relationship with food and fitness has evolved. Other topics discussed:

-Her dieting history dating back to her teenage/young adult years.

-How tracking food this time around was different from Weight Watchers + macros.

-Habits + behavior changes to compliment fat loss and body recomposition.

-Pre-Fat Loss checklist before going into a deficit.

-Being in a deficit + how she was able to adhere/execute on her targets consistently.

-Navigating travel and how to show up for yourself even when life gets chaotic.

-Her experience with resistance training and lifting at home

+ so much more in-between.

This was a fun chat & know know you'll appreciate Katie's perspective on everything.

Where to find me:

Check out my website HERE

https://www.performancedu.com/

TIA for listening!!

139: Erik Underwood - What can we learn from playing sports as adults? Navigating the hyper-optimization culture.. how much is too much? Lessons learned from public figures on social media, stuff we used to do that we don't do anymore

Wed, 07 May 2025 22:46:51 GMT

Another great chat with my guy - Erik Underwood - in the books. You know the drill with us.. anything and everything is on the table when we get together. If you haven't listened to our previous episodes, you can find us on episode 20, 40, 52, 68, 90/91 & 120. Topics discussed on this episode:

-What are some things we can learn from playing sports? Especially as adults.

-Discussion around emotional regulation, leadership, vulnerability + humility.

-Importance of community as we age.

-How to navigate the hyper-optimization culture we live in today / on social media.

-At what point are things being taken too far with our health/fitness.

-What we can learn from public figures that have some of the loudest voices.

-Stuff we used to do that we don't do anymore.

+ so many side tangents and stories in-between.

I loved this chat and I know you will too!

Where to find Erik:

IG: @eunder_wood

Where to find me:

TIA for listening!!

138: Calvin Scheller (@calvin_scheller) — What influences our appetite? The fascinating physiology of appetite regulation + how our brain, hormones and environment shape when/how much we eat

Wed, 30 Apr 2025 15:00:58 GMT

Such a fascinating and jam-packed conversation with my guy - Calvin Scheller. Calvin has a real talent for breaking down complex science + together we dive into what actually influences our appetite. Topics discussed:

-What drives people to eat?

-How environment, psychology, and physiology influence what (and how much) we eat.

-Defining appetite: what it actually means.

-The role of the hypothalamus and brain in assessing our body's needs.

-Orexigenic vs. anorexigenic signaling (aka the signals that drive us to eat more or less).

-Hormones you’ve probably heard of - cortisol, serotonin, and dopamine & how they impact hunger.

-A deep dive into leptin: what it is, how it works, and what leptin resistance means.

-Why people with higher body fat levels might actually experience more hunger, not less.

-GLP-1 and GIP: their role in appetite suppression and a discussion around common weight loss medications.

+ so much more in-between. I loved this chat + I know you will too!

Where to find Calvin:

IG: @calvin_scheller

TikTok: @physiologywithcalvin

Check out Calvin's Coaching HERE

Where to find me:

TIA for listening!!

137: Insulin resistance + pre-diabetes: what it is and why it's important for long term health. What to do if you're diagnosed with pre-diabetes and how to reverse it

Fri, 25 Apr 2025 22:29:05 GMT

The prevalence of insulin resistance and pre-diabetes is on the rise so I wanted to break down this topic and go a little more in-depth on what it is/what to do about it. Topics discussed:

-What insulin resistance is and why it's important.

-How is this related to pre-diabetes? How do you diagnose pre-diabetes?

-Why does insulin resistance happen and how long does it take to develop?

-Nutrition + lifestyle interventions that can improve insulin sensitivity.

-If I had pre-diabetes and wanted to reverse it, what would I do?

+ so much more in-between.

Interested in learning more about diabetes, insulin resistance, low carb/keto diet and blood glucose spikes? Check out episodes 47, 50 & 106.

Where to find me:

TIA for listening!!

136: Michelle Yates (@yatesnutrition) - How to spot disordered thinking patterns, influence of health psychology on decision making, breaking disordered eating patterns, our thoughts on 'bounce back culture', postpartum challenges for moms

Fri, 18 Apr 2025 21:16:15 GMT

Loved this chat with with my friend + fellow RD/nutrition coach - Michelle Yates, MS, RD. Topics discussed:

-Postpartum challenges/internal conflicts for moms (and dads/primary caregivers)

-What things influence our body image, eating patterns + thoughts around food?

-How our psychology and past experiences shape our perceptions of reality.

-Spotting disordered thinking + eating patterns + what to do about it.

-Common disordered eating patterns new moms might struggle with postpartum.

-Our thoughts on the 'bounce back culture' we live in.

-The idea around what you do matters less than the intention behind it.

-Why it’s not just about what you do—but the intention behind it (especially when it comes to food choices, body goals, and self-care routines)

+ so much more in-between. I know you'll love this episode!

Where to find Michelle:

IG + Social Media: @yatesnutrition

Website: https://yatesnutrition.com/

Podcast: Nourished & Free

Where to find me:

Check out my website HERE

TIA for listening!

135: Understanding low-carb diets & how they work – Do you really need to cut carbs to lose fat? Substrate Utilization vs. Body Fat Loss

Tue, 08 Apr 2025 22:42:58 GMT

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:

TIA for listening!!

134: Majoring in the minors, the Social Determinants of Health, important statistics + why health is determined by so many different factors

Thu, 03 Apr 2025 20:31:31 GMT

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

Period Repair Manual (Book)

TIA for listening!!

133: Kara Goss (@karagoss_rd) - Birth control: different types, how they work, nutrition considerations when taking + coming off HBC. Managing post-birth control syndrome, improving body comp while prioritizing your mental/physical health

Mon, 17 Mar 2025 14:01:00 GMT

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:

Where to find Kara:

IG: karagoss_rd

Podcast: Not Your Quick Fix

Check out Kara's Link Tree HERE

Where to find me:

TIA for listening!

132: Training Q&A (pt 2) - Should you be stretching? My thoughts on cold plunge/saunas, dishonesty in the fitness space, my essentials when going to the gym

Wed, 12 Mar 2025 21:43:39 GMT

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:

Check out my website HERE

TIA for listening! Always here if you need anything.

131: Training Q&A - My favorite exercises for each muscle group, managing lower body volume, tips on how to get started with running

Wed, 12 Mar 2025 00:39:35 GMT

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:

Check out my website HERE

TIA for listenting!

130: Tony Castillo (@coach_tonycastillo) - Optimizing performance as an athlete, importance of sleep + how to get more of it, ergogenic aids, discussion around TRT/HRT + GLP-1 medications

Fri, 07 Mar 2025 16:01:06 GMT

Such a great chat with my friend + colleague - Tony Castillo - on how to optimize your performance as an athlete/high performing human. Topics discussed:

-What are the most important things to have dialed in as an athlete?

-Where do supplements/ergogenic aids fall on that list?

-Importance of sleep + how to get more of it. Implementation of the 10-3-2-1 rule.

-Tier 1 supplements to consider as an athlete + dosing recommendations.

-Importance of 3rd party testing/getting supplements from reputable companies.

-Conversation around TRT/HRT and GLP-1 medications.

-Sleep and testosterone levels + how to boost your testosterone naturally.

-Importance of nutrition, exercise and habit change alongside pharmaceutical interventions.

+ so much more in-between.

This was a jam packed episode! I know you'll enjoy this one.

Where to find Tony:

IG: @coach_tonycastillo

Website: https://nutritionfp.com/

Where to find me:

Check out my website HERE

TIA for listening!!

129: Dr. Jessie Hoffman (@jessiehoffman_phd) - Everything gut health: why is gut health important? Importance of fiber + food diversity, practical use of elimination diets, sorting through BS & non-evidence based practices in the nutrition space

Mon, 03 Mar 2025 20:03:59 GMT

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:

Check out my website HERE

TIA for listening!!

128: Dana Sowards (@a.dash.of.dana) - Benefits of lifting as an endurance athlete, deloads, rest + recovery strategies, supplements for performance

Sat, 22 Feb 2025 01:06:46 GMT

This was a great chat with my friend + fellow RD - Dana Sowards. Dana is a sports dietitian and works with high performing endurance athletes. Topics discussed:

-Dana's history of recovering from an eating disorder, being an athlete + becoming an RD

-Resistance/strength training for endurance athletes

-Benefits of lifting, how to get started if you aren't already + lifting around your training schedule

-Periodization of training through different seasons

-Why rest is important & why more training isn't always better

-Deloads - what they are and how to incorporate them into your training blocks

-Supplements - the good, the fringe and the overrated

+ so much more in-between.

I loved this chat and I know you will too!

Where to find Dana:

Website: https://www.adashofdana.us/

IG: @a.dash.of.dana

Where to find me:

TIA for listening!!

127: Adam Pecoraro (@thefitadam) - Tracking food.. why people should do it, what you should track + how to use it as a tool when working towards better health/fitness

Sun, 09 Feb 2025 22:39:02 GMT

Had a blast chatting with my fellow fitness & nutrition coach - Adam Pecoraro - on this episode. Topics discussed:

-Why should people track their food intake?

-What should people track?

-What leads to inaccuracies when tracking + what to do about it.

-Discussion around the "I'm in a deficit but not losing weight" comments.

-Posting content around facts rather than feelings on social media.

-Expanding your nutrition knowledge to accelerate results.

+ so much more in-between.

I loved this chat and I know you will too.

Where to find Adam:

IG + TikTok: @thefitadam

Check out his Youtube Channel HERE

Looking to start tracking food? Check out the MacroFactor App

Use the code: ADAM for a 2-week free trial

Where to find me:

TIA for listening!!

126: Nicole Hagen (@nutritionwithnicole) - Dissecting the 'I know what to do.. I just need to do it' mindset + common mistakes people make when trying to eat 'healthy'

Mon, 03 Feb 2025 21:15:29 GMT

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:

TIA for listening!!

125: Questions to ask yourself if/when you hit a 'plateau'

Fri, 31 Jan 2025 05:14:49 GMT

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:

TIA for listening!!

124: Keep chasing progress, not perfection

Thu, 23 Jan 2025 23:30:30 GMT

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:

Check out my website HERE

TIA for listening!

123: Q&A - Monitoring bloodwork in a surplus, Netflix nutrition documentaries, tracking sodium, stevia, medications and weight gain

Thu, 16 Jan 2025 18:00:37 GMT

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:

TIA for listening!!

122: My 2024 recap, life updates + announcements, prepping for 2025 and beyond

Tue, 14 Jan 2025 00:48:00 GMT

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:

TIA for listening!

121: Olivia Young (@livbeyondthetable) - Feeling the need to 'start over' with your health journey, getting over the scale + using it more effectively when tracking progress, working through bad body image days, being active outside the gym

Sat, 04 Jan 2025 00:22:36 GMT

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:

TIA for listening!

120: Erik Underwood - New Year's Resolutions, social media messaging + common myths being sold to people, adversity we've dealt with this past year & how we've gotten through it

Tue, 24 Dec 2024 17:23:26 GMT

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:

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

TIA for listening!

119: Alex Thieme (@alexthiemefitness) - Body recomposition vs fat-loss, nutrient partitioning, rates of recomp for newbie/advance lifters, spending time at maintenance, goal setting for New Year's resolutions

Mon, 16 Dec 2024 20:14:52 GMT

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:

Where to find Alex:

IG: @alexthiemefitness

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

Check out his podcast (Lowering the Barrier HERE

Where to find me:

Check out my website HERE

TIA for listening!

118: How to maintain your weight loss long term

Fri, 13 Dec 2024 01:29:33 GMT

If fat loss is one of your goals come 2025 (or at any point in your life) - keep these 10 things in mind.

Remember, losing weight is only half the battle.

What you do after that is just as important. Adopt these mindsets/habits and you'll be able to keep that s*** off forever.

If you need help, fill out a 1:1 coaching application here

Where to find me:

IG - @lukesmithrd

TIA for listening!!

117: Kelsey Pontius (@sportsdietitiankelsey) - Carbs + endurance training, dangers of under-fueling, fat adapting: what it is/why are people so obsessed with it? Lessons we can learn from running

Mon, 02 Dec 2024 20:32:02 GMT

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:

TIA for listening!

116: Navigating the holidays, different 'camps' you might find yourself in, questions to ask yourself when you don't know what to do

Wed, 27 Nov 2024 01:26:57 GMT

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:

Check out my website HERE

115: Q&A - Eating candy during workouts, how to hit 10k steps, traveling with supplements, the good ol' chicken/broccoli/rice diet, how long it takes to lose muscle when you stop working out

Fri, 15 Nov 2024 20:30:06 GMT

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:

Listen to it on Spotify HERE

TIA for listening!!

114: Andy De Santis (@andytherd) - The liver episode: improving liver health, fatty liver disease, discussion around alcohol + fructose, foods you should eat more of

Fri, 08 Nov 2024 03:56:17 GMT

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 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:

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

113: Reading food labels: what to look for, buzzwords to know about + what they mean, being an informed consumer when shopping for food

Tue, 29 Oct 2024 21:37:42 GMT

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:

TIA for listening!

112: My thoughts on the whole 'Ban Artificial Food Dyes' petition going on right now

Fri, 25 Oct 2024 18:08:51 GMT

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

https://jeremyscottfitness.com/

TIA for listening!

111: Jeremy Scott (@jeremyscottfitness) - Dealing with criticism + judgement, comparing your body/life to others, lessons that lifting can teach us, importance of having a supportive partner + how to be one

Sun, 20 Oct 2024 23:10:00 GMT

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

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

110: Blake Elarbee (@blakelosangeles) - Recent 'American Health + Nutrition Roundtable' discussion, evidence-based coaching, US Dietary guidelines, diet soda vs. regular soda, thinking about addition instead of subtraction

Sun, 13 Oct 2024 22:31:53 GMT

This episode with Blake Elarbee is all about evidence-based coaching, nutrition + a discussion around common trends in the health space right now. Topics discussed:

-Why is the 'anti-science' movement so appealing?

-Recent 'American Health + Nutrition Roundtable' - takeaways/disappointments.

-US Dietary Guidelines - what percentage of Americans actually follow them?

-Diet soda vs regular soda - which is better?

-Evidence-based coaching - what it is/isn't.

-Thinking about what you can 'add' vs always thinking about subtraction.

-Why nutrition has become more about politics instead of science.

-Food dyes, additives and individual ingredients - is that what we should be focusing on?

+ so many more side tangents in-between.

I loved this convo and I know you will too.

Where to find Blake:

IG: @blakelosangeles

Where to find me:

TIA for listening!

109: Q&A - Reverse dieting.. is it 'real' or just marketing? Does HIIT training burn more fat? PB&Js, regression in your lifts/sport + some life updates on my end

Fri, 11 Oct 2024 21:00:29 GMT

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:

Fill out a 1:1 coaching application HERE

TIA for listening!

108: Bloodwork review - importance of getting routine bloodwork, common labs you'll see ordered, interpretation + how to improve your metabolic health

Fri, 04 Oct 2024 02:25:30 GMT

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:

TIA for listening!!

107: Final cut review - what the last 2 months of my fat loss phase looked like, execution, strategies that helped me with adherence, why I don't do body building shows, what's next for me

Mon, 23 Sep 2024 22:34:13 GMT

This past week I finished my fat loss phase that I started back in February of this year. I wanted to use this episode to update you all on how that went, how I went about it from an execution standpoint, how I was able to stay adherent and how everything turned out.

On this episode we'll also chat about:

-Time restricted feeding

-How a decrease in food variety can be helpful for fat loss + maintenance

-Scheduling diet breaks/re-feeds

-Size of deficit based on your starting point/current level of leanness

-Why I personally don't do body building shows

-Flipping the 'on/off' switch with your nutrition + fitness

-What my plans are now after finishing this fat loss phase

+ so much more in-between.

A lot to unpack on this one - but I know you'll find a few things applicable to your current situation + future fat loss endeavors.

Where to find me:

Alan Aragon's Research Review

Fill out a 1:1 Coaching Application HERE

TIA for listening!! Hope you enjoy this one!

106: Alan Aragon (part 2) - Low carb diets, insulin resistance + blood sugar 'spikes' after meals, seed oils, scaremongering individual ingredients and how to weed through the BS in the nutrition space

Wed, 18 Sep 2024 18:39:12 GMT

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:

Instagram: @thealanaragon

Order his book: Flexible Dieting

Where to find me:

Instagram: @lukesmithrd

Alan Aragon's Research Review

TIA for listening!

105: Alan Aragon (part 1) - Flexible dieting: what it is/isn't, where it came from, how it differs from rigid dieting, why flexible dieting can work for fat loss + maintenance long term

Wed, 18 Sep 2024 16:47:35 GMT

I had a blast during this two-part discussion with the amazing Alan Aragon. In Part 1, we lay the foundation for understanding flexible dieting, its origins, and how you can apply it to your own life. This episode also sets the stage for what we’ll dive into in episode 106.

Listen to this episode and head over to part 2 where we dive into low carb diets, insulin resistance, blood sugar 'spikes', the insulin hypothesis of obesity, seed oils and so much more.

Where to find Alan:

Instagram: @thealanaragon

Order his book: Flexible Dieting

Where to find me:

Instagram: @lukesmithrd

TIA for listening!

Listen to the rest of this discussion on the next episode.

104: Zoë Schroeder (@fatlossrdzoe) - Building consistency, managing expectations, embracing/adapting to different seasons of life, traveling 'stress free', things we've changed our mind about + doubled down on as coaches

Fri, 06 Sep 2024 20:39:15 GMT

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:

TIA for listening!

103: Navigating tailgates, sporting events + social gatherings

Fri, 30 Aug 2024 23:31:54 GMT

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:

Website: https://lukesmithnutrition.com/

TIA for listening!

102: I joined a new gym recently (first time in a while)... here's some takeaways + reminders as you find yourself in unfamiliar situations going forward

Thu, 22 Aug 2024 00:30:18 GMT

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

TIA for listening!

101: Q&A - Nutrition + training considerations for shift workers, cellulite, going away for college, changes to menstruation in a deficit, carb/calorie cycling, lean bulking, eating sweets 'guilt free'

Fri, 16 Aug 2024 22:18:31 GMT

Back with another Q&A for this episode - ty to everyone who's been asking questions on IG the past couple weeks. Topics discussed on this episode:

-Getting in effective workouts + nutrition around long work days/shift work.

-Moving away for college - advice with getting into a new routine.

-Is it normal for your menstrual cycle to be irregular in a deficit??

-Best ways to 'firm up' + get rid of cellulite.

-When + why someone should calorie/carb cycle.

-How to set up a 'lean bulk' and why 'dirty bulking' is dumb.

-Eating sweets/processed foods guilt free.

-Some reminders around getting over an illness + worrying about 'lost progress'.

+ so much more in-between.

Another solid Q&A in the books! I know you'll enjoy this one.

Where to find me:

Instagram: @lukesmithrd

Fill out a 1:1 coaching application HERE

TIA for listening!

100: Katie Nicholas (my lovely wife) - What it's like being married to a dietitian, importance of having a supportive partner, making food tracking suck less + finding an exercise regimen you enjoy, how we've evolved as a couple

Mon, 12 Aug 2024 05:16:39 GMT

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: https://instagram.com/chefspalettenv

TIA for listening!

99: Brandy Kuebler (@chefspalettenv) - Feeding your baby + child/children - introducing solids, important nutrients, dealing with picky eaters, food allergies, language we should be using around food

Tue, 23 Jul 2024 22:41:08 GMT

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/

FB: https://facebook.com/ChefsPalette

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

Where to find me:

TIA for listening!

98: Haley Miskowiec (@prenatal.nutritionist) - Prenatal nutrition considerations, how nutrition can change throughout pregnancy, fueling your body while navigating pregnancy related symptoms

Mon, 15 Jul 2024 14:00:33 GMT

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:

TIA for listening!

97: 3 weeks in Europe: Our itinerary, my observations + takeaways

Wed, 10 Jul 2024 21:59:59 GMT

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

TIA for listening!

96: Denvyr Tyler (@denvyr) - Body image struggles + disordered eating in athletes, dealing with a changing/aging body, challenges when transitioning out of your sport, pursuing aesthetics and health for life

Mon, 01 Jul 2024 23:50:07 GMT

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:

TIA for listening!

95: Q&A - Magnesium supplements, minimizing fat gain in a reverse diet, cardio recommendations for fat loss, tracking more intentionally, when to train vs take a rest day

Thu, 13 Jun 2024 14:01:14 GMT

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

TIA for listening!

94: Fat loss update, my thoughts on dieting for future trips/events, dealing with travel anxiety around your health + fitness, important questions to ask yourself

Thu, 06 Jun 2024 21:31:36 GMT

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

TIA for listening!

93: Tiffany McRee (@heytiffanymcree) - Beating cancer, shifting perspectives, staying open-minded + curious, falling in love with lifting, takeaways from our time working together

Thu, 30 May 2024 04:56:36 GMT

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:

Check out my website HERE

gabi@consultwithpulse.com

TIA for listening!

92: Gabi + Natalie (@pulsebusinessconsulting) - What does having a 'healthy' business mean? Letting data drive decision-making, similarities between health + business, being proactive, emotional vs. logical based decisions

Thu, 23 May 2024 19:23:31 GMT

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

natalie@consultwithpulse.com

Where to find me:

Instagram: @lukesmithrd

TIA for listening!

91: Erik Underwood (@eunder_wood) - IG Q&A Pt. 2 - Our favorite things at Trader Joe's, favorite quotes, implementing meditation + deep breathing, 'hidden talents' we have

Thu, 16 May 2024 20:58:33 GMT

This is a continuation of our Q&A from episode #90. Having a little more fun and talking about some less important (but still really important) topics we got questions on this past week. Things like:

-What our favorite stuff is at Trader Joe's

-How to go about implementing meditation + deep breathing into your daily routine

-Favorite quotes

-Hidden talents we have (not that many lol)

-Why we're so 'cool' (big emphasis on the quotes there)

Had a lot of fun with Erik on the last couple episodes - follow him on instagram if you don't already: @eunder_wood

Appreciate you listening!

90: Erik Underwood (@eunder_wood) - IG Q&A Pt. 1 - Unpopular fitness opinions, training differences between men + women, working with clients that don't want to track food, addressing your all-or-nothing mentality, questions we wish people would ask

Thu, 16 May 2024 06:22:58 GMT

Another amazing episode with my guy - Erik Underwood. Probably the best episode we've done together so far - answering your questions from Instagram this week:

-What's an unpopular fitness opinion we have?

-How to battle the urge to go off the rocker when you mess up a day of tracking + avoiding F it mode.

-Nutrition guidance for clients that don't want to track calories (mainly for weight loss goals)

-Are there differences between men and women from a training standpoint?

-What's a question we wish people would ask but no one ever does?

-Push/pull split vs full body workouts.

+ so many side tangents in-between.

I loved this episode and I know you will too.

Where to find Erik:

Instagram: @eunder_wood

Website: www.performanceedu.com

Where to find me:

Instagram: @lukesmithrd

Appreciate you listening!

89: Nutrition Coaching - What it's like working with me, what I do + help clients with, my pillars and process, what I want clients to take from our time together

Tue, 07 May 2024 23:41:12 GMT

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:

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

TIA for listening!

88: Allison Tenney (@allisontenney) - Dealing with + embracing identity change, challenging the systems that profit off your insecurities, privilege, systemic barriers, being curious and building a strong mind, importance of setting boundaries

Mon, 29 Apr 2024 23:00:09 GMT

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:

Free Full Week Workouts HERE

TIA for listening!

I loved this episode and I know you will too.

87: Clarice Barnett (@brunettebarnett) - Bodybuilding + competition prep: pros + cons of doing a show, understanding tradeoffs & having honest conversations. Why health goes beyond a 'dream physique', how to make going to the gym more 'fun'

Mon, 22 Apr 2024 19:18:50 GMT

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

Where to find me:

Instagram: @lukesmithrd

TIA for listening!

86: Fat Loss Update - how my cut is going, what I'm doing + why, adjustment I've made, execution considerations, why I wanted to lose weight again

Fri, 19 Apr 2024 01:39:58 GMT

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

85: Q&A - my thoughts on drinking gatorade, are oats 'healthy'?, recovering from HA, how to lower blood pressure, how to train + get more visible abs

Mon, 08 Apr 2024 21:01:57 GMT

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

84: Andy De Santis (@andytherd) - Unpacking the word "Detox" that is commonly used in the health space, liver health + fatty liver disease, micronutrients and benefits of drinking coffee

Fri, 29 Mar 2024 13:00:44 GMT

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

https://www.thelifechangecenter.org/

TIA for listening!

83: John Firestone - F#ck Fentanyl. Battling the opioid crisis + raising awareness.

Sat, 23 Mar 2024 00:13:50 GMT

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:

Phone Number: 775-355-7734

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

Where to find me:

Instagram: @lukesmithrd

TIA for listening!

82: Intermittent Fasting 101 - types of fasting, benefits, how it works, common claims, potential risks + who I wouldn't recommend it to...

Fri, 15 Mar 2024 23:30:13 GMT

Such a simple concept yet so much to unpack... so let's talk about it. Topics discussed on this episode:

-Intermittent fasting - what it is + different protocols

-Benefits of fasting we've seen in research

-Discussing the 'why' and underlying reasons for these health benefits

-Potential risks and populations that I wouldn't recommend it to

-Other claims around autophagy, weight loss, improved health markers etc.

+ so much more in-between.

References:

PMID: 34919135, 28455679, 32428841

Wanna learn more about autophagy? Check out this video by Layne Norton

Where to find me:

TIA for listening!!

81: Marci Nevin (@marcinevin) - Dealing with injuries: mindset shifts, working around them + things we can learn. Why is maintenance so important??

Sat, 09 Mar 2024 01:02:34 GMT

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:

TIA for listening!

80: Dr. Jeremy Scott Dinkin (@rsm_athlete_doc) - Chiropractors... What do they do? When should you see one? Are they all the same (spoiler alert.. no)? Red flags + what to look for in a good provider, importance of lifting...

Tue, 05 Mar 2024 19:59:55 GMT

Had my friend - Dr. Jeremy Scott Dinkin - on for this episode talking about the world of Chiropractors and rehab based therapies. Topics discussed:

-Wtf is a chiro? What's their job entail? What do they learn in school? Do they do more than just crack peoples back on TikTok??

-Differences between a physical therapist and chiropractor

-Red flags to look out for when deciding to see a chiro.. or nutrition coach or PT or trainer etc.

-Common injuries in the space like back pain + where to start when treating it

-Adjustments.. what are they, what's happening, are they always necessary for treatment/rehab?

-Why lifting/resistance training is so damn important (when done correctly)

+so much more in-between.

To be honest.. I've had some experience working with chiros in the past but I still didn't have the best understanding what they do. I've primarily worked with PT's after injuries so this was a really helpful/fun episode for me.

I loved this convo and I know you will too.

Where to find Jeremy:

IG: @rsm_athlete_doc

Where to find me:

TIA for listening!

79: Dan Feldman (@powerlifterdietitian) - Why is science important? What does 'research' even mean? Why every answer to a nutrition question is: 'It Depends', identifying evidence-based professionals vs quacks on social media...

Fri, 01 Mar 2024 02:28:48 GMT

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

TIA for listening!

78: Sustainability - wtf does that even mean?

Fri, 23 Feb 2024 22:23:16 GMT

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

77: Q&A: Egg carton labels, LMNT/electrolyte packets, mental warm-ups, salad dressings & salads, bloom/AG1 supplements, what makes a 'good' breakfast...

Mon, 19 Feb 2024 15:00:36 GMT

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

76: Fat loss strategies: mini cuts, traditional fat loss phases, slower + more drawn out deficits... what they are, my thoughts and things to consider for each

Fri, 16 Feb 2024 02:03:25 GMT

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

TIA for listening!

75: Jared Hamilton (@realjaredhamilton) - Doing the internal work, changing your psychology, dieting from the inside out, identity change, making mental gains + the benefits of therapy when pursuing your health/fitness goals

Sat, 10 Feb 2024 01:02:30 GMT

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:

TIA for listening!!

74: Alex Larson (@alexlarsonnutrition) - 'Dieting' vs 'fueling' for performance, body recomp as an athlete, nutrition + training periodization, common fads in the performance nutrition space....

Mon, 05 Feb 2024 20:10:50 GMT

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!

73: Alex Engelman (@ae_nutritionandfitness) - How to choose an in-person / online personal trainer, understanding + building on fundamentals when lifting, benefits of tracking food, muscle soreness, celebrating the small victories....

Mon, 29 Jan 2024 23:00:48 GMT

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

TIA for listening!

72: "How do I get my (insert loved one) to start being healthier?" Let's talk about it.

Wed, 24 Jan 2024 05:43:39 GMT

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

TIA for listening!

71: Jordan Lips (@jordanlipsfitness) - Fundamentals of building muscle, hypertrophy training vs. group fitness classes, training for life + longevity

Mon, 15 Jan 2024 23:04:16 GMT

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

Apply for 1:1 Coaching HERE

TIA for listening!

70: How to transition away from food tracking + adopting a flexible dieting approach

Fri, 12 Jan 2024 21:22:04 GMT

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

TIA for listening!

69: What you can learn from tracking your food intake for a period of time

Thu, 11 Jan 2024 02:55:32 GMT

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:

TIA for listening!

68: Erik Underwood (@erikunderwood_) - THE EGO EPISODE. Identifying + acknowledging it and what to do about it. New Year's resolutions and so much more...

Wed, 03 Jan 2024 23:06:51 GMT

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:

Apply for 1:1 Coaching HERE

Appreciate you listening!!

67: Q&A: Cravings-where do they come from? Where does fat go when you 'burn it off'? When to take your vitamins, guide for cutting, healthy fast food options, caffeine...

Fri, 22 Dec 2023 20:16:50 GMT

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

TIA for listening!

66: Life updates, working through injuries: nutrition, training + mindset adjustments on your road to recovery.

Mon, 18 Dec 2023 22:39:15 GMT

Join me on this episode as I give some updates on my life, working through an injury and a bulking/training update. Back in November, I hurt my knee and have been rehabbing since. I wanted to use my experience to talk about nutrition, training and mindset changes that you can use when life inevitably slaps you in the face.

Some storytelling on here but I promise I relate it back to the listener + giving you some key takeaways from my own personal experience. Remember to focus on the things within your control and keep showing up at whatever capacity you can.

Where to find me:

Instagram: @lukesmithrd

TIA for listening!

65: Lindsay Dolashewich (@lindsaydolash) - Playing on Survivor (Season 42), experiences on the show that we can extrapolate to everyday life: weight loss and metabolism, macronutrients + their functions, being adaptable, the power of suggestion...

Mon, 11 Dec 2023 22:02:24 GMT

It was a pleasure having Lindsay on this episode to talk all things Survivor + how it applies to all areas of life outside the show. Lindsay is a fellow Dietitian and nutrition coach who helps people create a healthy relationship with food and their body.

Topics discussed on this episode:

-Lindsay's experience on survivor and path to becoming an RD.

-Weight loss and changes in your metabolism. What happens when you stop eating or chronically under eat? What can you expect + its impact on cognition, performance and fat loss over the long term.

-Macronutrients and their roles within the body. Why all 3 are are important + how to prioritize them on a game like Survivor.

-Negative implications of under-eating and a discussion around the idea of 'survival mode'.

-Importance of being adaptable. How to respond when things don't go according to plan.

-The power of suggestion. Pushing beyond what you think you're capable of. Breaking through self-imposed limitations and getting comfortable with being uncomfortable.

-Rapid fire Q&A on all things Survivor and Lindsay's experience on the show: camp life, hygiene, Jeff Probst, life after getting voted out etc etc.

+ so much more in between.

I loved this conversation and I know you will too (even if you don't watch Survivor).

Where to find Lindsay:

Instagram: @lindsaydolash + @absolute.nutrition.counseling

FaceBook: Absolute Nutrition Counseling

Website: www.ancnj.com

Where to find me:

Instagram: @lukesmithrd

TIA for listening!

64: Kim Schlag (@kimschlagfitness) - Emotional eating: how to identify + overcome it, menopause, metabolism and aging, navigating diet culture and managing expectations with your health + fitness pursuits...

Mon, 04 Dec 2023 21:56:34 GMT

Great convo with my fellow health/fitness coach - Kim Schlag - talking all things emotional eating, menopause and everything in between. Topics discussed on this episode:

-Emotional eating. What is it? Why should we address it and what to do about it.

-Learning your own hunger & satiety signals.

-Navigating perimenopause + menopause, what we can to do manage/improve symptoms and it's impact on your health + fitness pursuits.

-Metabolism changes (or lack of) as we age.

-Managing expectations around your results.

+so much more in between.

I loved this convo and I know you will too.

Where to find Kim:

IG: @kimschlagfitness

Website: https://www.kimschlagfitness.com/

Podcast: The Fitness Simplified Podcast

YouTube: Kim Schlag Fitness

Where to find me:

TIA for listening!

63: Dezi Abeyta (@deziabeyta) - Becoming a high performing human, practicing gratitude and appreciating the moment, chasing 'real' dopamine, defining your own pillars for success, habit change and creating rituals...

Tue, 28 Nov 2023 00:11:15 GMT

It was a pleasure having my colleague and fellow coach - Dezi Abeyta - on the show for this episode. Dezi is husband and father, Latino entrepreneur, podcaster and fellow mentor/coach in the health space.

Topics discussed on this episode:

-Becoming a 'high performing' human in all areas of your life.

-Importance of habit formation and building rituals to maintain success long term.

-Creating your own pillars for success in health, fitness, finances, relationships etc.

-Reaching the minimum effective dose for the various health inputs.

-Setting boundaries and appreciating the season of life you find yourself in.

-Practicing gratitude and living in the present moment.

-Chasing 'real' dopamine in todays environment.

+so much more in between.

I loved this episode and I know you will too.

Where you can find Dezi:

Instagram: @deziabeyta

Podcast: Can't Believe I Made It Podcast

Where to find me:

Instagram: @lukesmithrd

TIA for listening!!

62: Sarah Carne (@lift.tacos.run.nachos) - Why women (especially 'older' women) should be lifting weights, body recomp + newbie gains, building confidence in the gym, transitioning from cardio/low calorie diets to eating more & lifting hard

Mon, 20 Nov 2023 23:37:55 GMT

Great conversation with my friend and colleague - Sarah Carne. Sarah is a fellow trainer (both in-person and online) based out of Reno, NV. Topics discussed on this episode:

-Transitioning from cardio + low calorie diets to lifting and eating a ton of food.

-Why women (especially 'older' women) should be lifting weights.

-Benefits of having more muscle as we age.

-Common 'paths' that most people take when trying to get healthy and fit + why that often leave people feeling stuck.

-Body recomposition and 'newbie gains'.

-Building confidence in the gym and how that translates to you improving the quality of your life.

+ so much more in between.

Where to find Sarah:

Instagram: @lift.tacos.run .nachos

Website: sarahcarnefitness.com

Where to find me:

Instagram: @lukesmithrd

TIA for listening!

61: Brianna Connel (@briannaraefitness) - Letting your fitness goals evolve over time, cutting/bulking and nutrition periodization, unlearning old habits + mindsets that aren't serving you, WEAR THE DAMN SHORTS...

Mon, 13 Nov 2023 22:27:45 GMT

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:

TIA for listening!

60: Q&A: Dealing with low energy, intuitive eating, 'avoiding' added sugars, how can you be eating more and losing weight?? Scared to lose progress after surgery...

Thu, 26 Oct 2023 00:52:15 GMT

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

59: Lessons I've learned since losing my dad 5 years ago

Fri, 20 Oct 2023 21:49:42 GMT

Life can be tough.. and I know that every single person who listens to this has gone through some sort of trauma in their lifetime.

Unfortunately, no one gets through life unscathed.

And for all my people going through hardships right now.. just know I see and feel you. You're not going through this s*** alone.

I hope you find peace and strength as you keep pushing through the mud right now.

And that goes for everyone.

This episode is me talking through some of the lessons I've learned since my dad passed 5 years ago now.

Keep living in the moment and stop letting the small things that happen day to day f*** with you as much as they do. Life's too short for that.

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

TIA for listening!

58: The only 'detox' I'd recommend you do...

Thu, 12 Oct 2023 02:25:38 GMT

I'm not talking about a liver detox.. kidney detox.. juice cleanse, parasite cleanse or detox supplement stack..

Run from anyone trying to sell you those things.

Listen to this episode out and let's talk about the only 'detox' I'd ever recommend you do.

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

TIA for listening!

57: Memories > Macros. Saying yes to memories without stressing and mindset shifts around traveling.

Mon, 18 Sep 2023 20:57:38 GMT

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

TIA for listening!

56: Dietitians are paid off by the food insudtry?!? My thoughts on the recent Washington Post article...

Fri, 15 Sep 2023 00:59:01 GMT

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

TIA for listening!

55: Q&A: Processed foods, 'best' type of cardio, is it possible to increase your maintenance cals?, creatine + energy, losing motivation to exercise....

Thu, 07 Sep 2023 00:27:05 GMT

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

TIA for listening!

54: Be more like a garden weed

Fri, 01 Sep 2023 00:04:38 GMT

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

TIA for listening.

53: Kylee Van Horn (@flynutrition3) - RED-S, signs/symptoms of under-fueling for your sport, eating disorders / disordered eating in athletes, why taking the 'long road' is actually the shortest path to your health + performance goals...

Mon, 21 Aug 2023 20:13:11 GMT

Loved this conversation with my friend and fellow dietitian nutrition coach - Kylee Van Horn - on all things related to RED-S, fueling for your sport and the consequences of overtraining/under-fueling. Kylee is a lifelong runner and primarily works with endurance athletes of all skill levels.

Topics discussed on this episode:

-RED-S (formally known as the female athlete triad). What is it? What are the symptoms? + What to do about it.

-Dangers of chronic under-fueling / overtraining in all athlete populations.

-Eating disorders + disordered eating patterns in athletes.

-Addressing symptoms, asking for help and the road to recovery.

-Finding the right team and creating a social circle to support your needs.

-Dealing with shame and other obstacles that arise when working towards better health and performance.

+so much more in between.

This is definitely a jam packed episode and I know you're going to enjoy it.

Where to find Kylee:

Instagram: @flynutrition3

Website: http://www.flynutrition.org

Where to find me:

Instagram: @lukesmithrd

For 1:1 Coaching: Fill out an application HERE

TIA for listening! I'm always here if you need anything.

52: Erik Underwood (@erikunderwood_) - Positive masculine + feminine energy, stupid trends you see in the health/fitness space, foam rolling + ice baths, transformation challenges, importance of context when creating content...

Thu, 17 Aug 2023 05:32:34 GMT

Had my friend and colleague - Erik Underwood - join me for another great discussion on this episode.

If you missed our last conversations, scroll back down to episode #20 & #40 and check those out.

Topics discussed on this episode:

-Introduction to positive masculine + feminine energy and the importance of balancing the two.

-Trends we see in the health/fitness space that do more harm than good.

-Research based gatekeeping + using foam rolling and ice baths as an example of what that means.

-Transformation challenges and the marketing behind them.

-Importance of including context as a content creator and not talking in absolute terms.

-How over-sexualization in the fitness industry can be harmful to the consumer.

+ so much more in between.

Where to find Erik:

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

IG/Training Inquiries: @erikunderwood_

Where to find me:

Website: https://lukesmithnutrition.com/

Appreciate you listening!

51: Why misinformation around nutrition bothers me so much

Thu, 10 Aug 2023 04:43:33 GMT

Just a little rant + story I wanted to share on why nutrition misinformation on social media makes me so upset.

So many popular 'health' accounts are doing more harm than good... and a lot of people are being harmed because of it.

Don't fall for all the BS you see out there.

Unfollow accounts that aren't serving you and block out the noise you constantly hear online.

You're doing great.

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

Join his Facebook Group HERE

TIA for listening!

50: Isaac Pohlman (@isaacpohlman) - Type 1 vs type 2 diabetes, managing blood sugar through nutrition, importance of sleep and stress management for BG control, should regular people use CGMs to monitor their glucose?

Tue, 01 Aug 2023 00:56:20 GMT

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

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:

For 1:1 coaching: Fill out an application HERE

Always here if you need anything. Enjoy the episode!

49: Q&A: My thoughts on 75 hard, celery juice, tips for overcoming orthorexia, net carbs vs regular carbs, what's the deal with coconut oil?

Fri, 21 Jul 2023 05:23:22 GMT

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

Fill out a 1:1 Coaching application HERE

TIA for listening!

48: My current nutrition + training plan. Being in a surplus, progressive overload, tracking food, mindset shifts and my goals moving forward.

Thu, 13 Jul 2023 03:02:31 GMT

Just a little update on what I'm currently doing with my nutrition + training.

This was an unplanned episode but I wanted to share what's been on my mind recently and discuss my experience being in a surplus for the past 9+ months.

I know... I'm all over the place on this one lol but I figured this was a good opportunity to use myself as an example when talking about some relevant overarching topics.

More structured episodes to follow but I'm throwing this one out there to switch things up.

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

https://lukesmithnutrition.com/

TIA for listenting!

47: Megan Koehn (@type2diabetescoachmegan) - Insulin resistance: what it is and how it can happen. Discussing diet considerations and exercise, popular supplements in the media, how to stay insulin sensitive...

Sat, 08 Jul 2023 00:20:35 GMT

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:

Appreciate you listening!

46: Gayden Lewis (@gaydenlewis) - Newborn sleep coach: discussing common infant sleep problems + how to solve them, navigating postpartum challenges, stress management considerations, postpartum depression/anxiety...

Mon, 26 Jun 2023 20:15:07 GMT

Loved this conversation with my friend and colleague - Gayden Lewis - on all things sleep related. Gayden has a mental health background and now works primarily with parents of newborns to help them optimize their sleeping patterns and routines.

You don't have to struggle or sacrifice sleep with a newborn at home...

Topics discussed on this episode:

Sleep... why it's important and what happens if we don't get enough of it (for both the baby and parents).
Common infant sleep problems + how to solve them.
Relationship between infant feeding + sleeping.
Best practices when feeding your infant around their sleep.
Prioritizing 'stress management' as a parent + what that even means.
Postpartum depression/anxiety - understanding symptoms + when to seek help.
Focusing on the 'big rocks' when it comes to health of you and your newborn.

+so much more in between...I loved this conversation and I know you will too.

Where to find Gayden:

IG - @gaydenlewis

Website: https://www.thespaceforwhatmatters.com/

Where to find me:

IG - @lukesmithrd

Website: https://lukesmithnutrition.com/

Appreciate you listening!

45: All sizzle, no steak. Stop giving all your attention to the flashy nutrition advice you see online and double down on the basics. Adopting a minimalist mentality with your health and fitness.

Thu, 22 Jun 2023 02:35:39 GMT

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

TIA for listening!

44: 10 Reminders as we head into summer (or any season you're in)

Thu, 01 Jun 2023 00:44:20 GMT

Just some things to keep in mind as you navigate the summer months while working towards your health and fitness goals.

These are likely things you already know.. but chances are you need to hear them again.

Appreciate you listening!

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

43: Q&A: Casein before bed - is it necessary? Fasting and IIFYM considerations, how to find a therapist, weight loss tips for chronic yo-yo dieters...

Thu, 25 May 2023 23:40:10 GMT

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

TIA for listening!

42: Sleep - why it's important and what I learned tracking it the past 1.5+ years

Mon, 15 May 2023 23:01:13 GMT

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 our last episode HERE

41: What does health 'look' like to you?

Fri, 28 Apr 2023 22:26:54 GMT

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

40: Erik Underwood (@erikunderwood_) - Training like an athlete, overtraining, building more confidence in the gym, motivation + discipline, minimalist vs maximalist mentality when exercising...

Wed, 19 Apr 2023 20:55:46 GMT

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

If you missed our last conversation:

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:

Appreciate you listening!

39: Benefits of resistance training (that have nothing to do with changing the way you look)

Mon, 17 Apr 2023 23:25:49 GMT

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

38: Complete guide to bulking - starting points, tracking progress, mindset shifts, when to stop...

Fri, 07 Apr 2023 23:04:43 GMT

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

37: Q&A: Weight loss medications, is "survival mode" real?, how to calculate all 3 macros, protein bars, breaking the 'all-or-nothing' mentality, weighing raw vs cooked meat...

Mon, 27 Mar 2023 20:35:40 GMT

Diving into some questions you asked on my IG Q&A this past week:

1. Weight loss medications - what they are, how they work, pros/cons, my thoughts on them.

2. How to calculate all 3 of your macros

3. Weighing raw vs cooked meat when tracking food

4. Favorite protein bars + considerations

5. Is "survival" mode real? Is it possible to 'not eat enough' so you can't lose weight?

+ so many things in between.

Thank you to everyone who asked a question!Follow me on instagram for more nutrition/fitness related content: @lukesmithrd.

36: Elise Compston (@compstonkitchen) - Does eating healthy have to be boring? How to spice things up in the kitchen, planning meals for the week, minimizing food waste, feeling satisfied after eating, how to navigate eating with food allergies....

Mon, 13 Mar 2023 20:10:32 GMT

Had an amazing chat with my friend and colleague - Elise Compston - from Compston Kitchen. Elise is fellow dietitian who specializes in recipe development and makes healthy eating enjoyable, affordable, and sustainable.

You don't have to be a chef to make meals exciting and delicious af...

Topics discussed on this episode:

-How to make 'healthy' eating less boring + how to spice things up in the kitchen.

-How to plan + prep meals for the week.

-Considerations when building your plate and how to think long term with your nutrition.

-Does eating healthy have to be expensive? Common misconceptions around nutrition and food.

-Tips to minimize food waste.

-Difference between being satiated vs satisfied after meals.

-Living with food allergies and how to make it easier.

+so much more in between.

I loved this conversation and I know you will too.

Where to find Elise:

IG - FB - TikTok: @compstonkitchen

Website: https://www.compstonkitchen.com

Where to find me:

Website: https://lukesmithnutrition.com

Check out my website here

Appreciate you listening!

35: Reasons why you feel bloated all the time + what to do about it (that have nothing to do with food sensitivities). Gut health + strategies to improve your digestion

Mon, 27 Feb 2023 22:54:24 GMT

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.

34: Q&A: How much water should you be drinking? Intermittent fasting and body recomp, crash dieting before a vacation, can you get results while eating a 'bad' diet? Breakfast plate composition..

Fri, 17 Feb 2023 00:21:53 GMT

Answering some questions you submitted via Instagram:

1. How much water should you be drinking per day?

2. Is it 'safe' to eat 4 whole eggs, bagel, and milk everyday?

3. Can you outwork a bad diet and still have good results?

4. Thoughts on Intermittent Fasting and body recomp.

5. Going low carb for 2 weeks before a beach vacation.

+a lot of rants in between.

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

TIA for listening!

33: Kristen Ludwig (@nourishing.strong.families) - Navigating food, health, and fitness with your kids. How our childhood shapes our mindset around nutrition, challenging traditional feeding practices with kids, how fitness goals change over time...

Mon, 30 Jan 2023 20:21:03 GMT

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

Appreciate you listening!

32: Pre-fat loss checklist

Fri, 20 Jan 2023 19:55:31 GMT

Let's dive into a pre-fat loss checklist to implement prior to you dropping calories for your next fat loss phase.

Check these boxes to make your next cut easier + to sustain that success long term.

Future you will thank you for it.

TIA for listening!

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

Apply for 1:1 coaching HERE

31: Health and fitness industry marketing tricks

Tue, 10 Jan 2023 19:56:07 GMT

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

30: How to maintain your success long term

Sat, 31 Dec 2022 18:50:17 GMT

Whatever season you're in.. whatever goals you're working towards.. keep these in mind as you work towards sustainability with your health and fitness.

Let's dive into the things that you can implement to maintain your progress long term.

TIA for listening!

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

29: Devyn Cox (@thedevyn32) - Testosterone Optimization: what is it + why's it important, nutrition & lifestyle interventions, optimal levels and when to see a doc, TRT and herbal supplements...

Tue, 27 Dec 2022 17:59:12 GMT

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.

28: Stop thinking you need to always 'get back on track'

Tue, 20 Dec 2022 18:07:06 GMT

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!

Apply for 1:1 Coaching here

27: Jaimee Cooper (@soccer.nutritionist) - Nutrition for sport and exercise, preventing under-fueling, common misconceptions in the sports nutrition space, things we wish people weren't so confused about...

Tue, 13 Dec 2022 22:48:10 GMT

This was an awesome conversation with my friend and colleague - Jaimee Cooper. Jaimee is a fellow dietitian nutrition coach who is passionate about helping young athletes and their families learn about the importance of performance nutrition. Jaimee played soccer at the collegiate and semi-pro level and works with a variety of athletes in different sports.

Topics discussed on this episode:

-The role of nutrition in sports and maximizing athletic performance

-Signs of under-fueling and/or overtraining

-Common misconceptions in the performance nutrition space

-Importance of carbs, eating enough, and having a fueling strategy

-Is sugar in sports drinks 'bad'?

-Why being lean doesn't always equate to better performance in your sport

-Rapid fire on things we wish people weren't so confused about

+ so much more in between.

I loved this conversation and I know you will too.

Where to find Jaimee:

Instagram: @soccer.nutritionist

Email: jaimee@thesoccernutritionist.com

Where to find me:

Instagram: @lukesmithrd

Check out my website here

Appreciate you listening!

26: Q&A: Creatine timing, tracking all macros vs calories/protein, how to track alcohol, greens powders

Tue, 22 Nov 2022 22:43:25 GMT

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!

25: Stop only trying to make your 'best', better. Work on improving your baseline 'worst' instead

Mon, 14 Nov 2022 20:30:12 GMT

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

24: Priscilla Barnes (@wellness.in.bloom) - Thinking big picture with your health + fitness, navigating nurse life and taking care of yourself, being a caregiver and dealing with isolation, becoming resilient and how to prioritize you

Wed, 26 Oct 2022 15:00:27 GMT

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

Appreciate you listening!

23: Making informed decisions and understanding trade-offs when working towards your goals

Sat, 22 Oct 2022 14:41:31 GMT

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.

22: Traveling Tips - Eating and exercise considerations, changing your mindset, how to control your environment + so much more

Tue, 11 Oct 2022 20:14:44 GMT

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.

21: Kaylee Frazier (@feeding.fertility.rd) - The fertility episode. Nutrition considerations with reproduction, infertility, importance of macro and micronutrients, stress management, fertility considerations for men...

Mon, 26 Sep 2022 19:09:48 GMT

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!

20: Erik Underwood (@erikunder_wood) - Breaking self-imposed limitations, how to create a better relationship with fitness, importance of being curious, qualities of a 'successful' client...

Mon, 12 Sep 2022 19:49:20 GMT

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

Appreciate you listening!

19: Why is it so easy to overeat on certain foods? (Psa: you're not addicted to food.. you’re just being misled and influenced by the food industry to eat more)

Mon, 05 Sep 2022 20:26:51 GMT

Let's dive into some of the observations I made this past Labor Day weekend.

My wife and I celebrated our first year wedding anniversary this past weekend (which was amazing).

But it was fascinating to me to observe how easy it is for people to overeat when they're away from home.

I promise you.. you don't have a food addiction. You're just being mislead and influenced by the food industry to eat more.

A majority of the food industry doesn't care about your health... and there's multiple strategies they use to get consumers to subconsciously eat more of their products.

Things like:

-Marketing and advertising

-Combinations of flavors you get when eating these foods

-Exposure to such a variety of food

-Processed foods often take less time to chew

..and so much more.

Just some observations that I made from this past weekend.

TIA for listening❤️

18: Abby McQueeney Penamonte (@abbymcpabby) - Reverse dieting, metabolic adaptation, under-fueling, tips when using the scale, nutrition periodization, considerations when working towards your goals...

Mon, 29 Aug 2022 20:51:24 GMT

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

17: Travis Wilson (@traviswilson) - Importance of personal development and inner work, Goal setting, Working in the nutrition and fitness coaching industry, Breaking away from the all-or-nothing mentality

Mon, 15 Aug 2022 19:15:15 GMT

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 Nutrition Coaching & Personal Training Here

Thanks for listening! I appreciate you!

-Luke

16: Q&A: Fiber, What's the 'best' type of alcohol?, Fat loss, Mindset shifts as you head into a cut

Fri, 12 Aug 2022 23:54:46 GMT

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❤️

15: Cut Review - Why I wanted to lose weight, prep + execution considerations & lessons I learned

Fri, 15 Jul 2022 06:30:25 GMT

Diving into the details of my fat loss phase over the past 3 months:

-Why I decided to cut

-How I prepped for it

-How I executed it

-Lessons I learned

-Where we go from here

If you're thinking about losing weight or going into your next cut.. this one's for you❤️

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

14: Cardio vs Resistance Training - What type of exercise should you be doing??

Thu, 30 Jun 2022 00:32:53 GMT

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!

13: I drank alcohol for the first time in 5 months this past weekend... let's talk about it.

Fri, 03 Jun 2022 05:17:16 GMT

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.

12: My Story - Overtraining, Under-fueling, Playing the comparison game

Fri, 27 May 2022 00:19:55 GMT

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

11: Think about addition, not subtraction

Wed, 11 May 2022 23:55:46 GMT

Change your mindset as you work towards your nutrition and fitness goals.

Think about the things you can ADD to your diet/routine instead of only focusing on the things you 'need to' SUBTRACT.

Stop living in that scarcity mindset and choose abundance instead.

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

Thanks for listening❤️

10: Pre & Post-Workout Nutrition

Fri, 29 Apr 2022 01:04:14 GMT

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

Thanks for listening❤️

See you on the next episode

9: Q&A: Can you drink alcohol and lose weight? Should you be taking a pre-workout supplement? Blue light from phones at night.. is it really that bad?

Fri, 15 Apr 2022 00:21:48 GMT

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❤️

8: Zoë Schroeder (@zoschro_nutrition) - Cardio to resistance training, Is being super lean really our best life? Discussing trade-offs when reaching your goals, Finding balance...

Wed, 30 Mar 2022 19:07:03 GMT

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