The Luke Smith Nutrition Podcast

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_schellerTikTok: @physiologywithcalvinCheck out Calvin's Coaching HEREWhere to find me: IG: @lukesmithrdCheck out my website HERETIA for listening!!

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:IG: @lukesmithrdCheck out my website HERETIA for listening!!

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 & FreeWhere to find me: IG: @lukesmithrdCheck out my website HERETIA for listening!

Taking a little deep dive into low carb diets, how they work for weight loss and some common misconceptions around carbs in the nutrition space. Topics discussed on this episode: -What is a low-carb diet?-How do most-low carb diets work for weight loss?-Glycogen and water-weight fluctuations. -Difference between substrate utilization and actual net body fat loss.-How to decide what will work for you now + over the long term. + so many side tangents in-between. Where to find me: IG: @lukesmithrdCheck out my website HERETIA for listening!!

Recorded this episode to give a few life updates + talk about some things that've been top of mind for me recently. Topics discussed:-Majoring in the minors - what that means + why it can hurt people.-Why do people get caught up in the 'weeds' of nutrition?-Why these 'bad' foods aren't really the problem + what is. -The role of social determinants of health.-Important statistics that highlight what America is really struggling with. -What we should be focusing on to make a meaningful impact on public health outcomes. + many.. many side-tangents in between.Where to find me:IG: @lukesmthrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!!

Such a fun + informative convo with my friend and fellow RD - Kara Goss. This was a jam packed episode on all things related to women's health and hormonal birth control (fellas.. this is an important conversation for you to hear too). Topics discussed:-Types of hormonal birth control (HBC), how they generally work + considerations when starting.-Nutritional considerations while taking HBC.-Coming off birth control + post-birth control syndrome: what to expect, what symptoms might present and how to approach your nutrition alongside that.-Lifestyle modifications for symptom management & hormonal health.-How suboptimal nutrition and restriction can negatively impact women post-birth control. -How can we improve body comp + take care of our internal health simultaneously?-Important mindset shifts and doing the inner work alongside external transformations. + so many things in-between. This episode is a must listen - I know you'll love this one. Resources:Period Repair Manual (Book)Where to find Kara:IG: karagoss_rdPodcast: Not Your Quick Fix Check out Kara's Link Tree HEREWhere to find me: IG: @lukesmithrdCheck out my website HERETIA for listening!

This was a continuation of last episode's Q&A - there were a lot of fun q's so I wanted to make sure I could answer them all. Topics discussed:-Should you be stretching daily? What are some stretches I'd recommend? -My thoughts on the cold plunge and sauna trends all over social media right now.-People selling programs in the fitness industry + not disclosing their PED use. -3 things I can't go to the gym without+ many.. many side tangents in-between

Tried to answer as many q's as I could on this training Q&A.. but I only got through 3 lol. We'll bookmark pt 2 for another day. Questions answered on this episode:-If I had to choose one exercise for each major muscle group - what am I choosing?-Dealing with overlapping lower body soreness + structuring your lower body lifts each week. -Is it better to start with easy runs or doing more high intensity work when getting into running?Quick episode but a fun one! Working on doing more training only style podcasts this year so figured this would be a good start. You know where to find me:IG: @lukesmithrdCheck out my website HERETIA for listenting!

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:IG: @lukesmithrdCheck out my website HERETIA for listening!!

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_phdWebsite: www.jessiephd.comWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

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.danaWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

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: @thefitadamCheck out his Youtube Channel HERELooking to start tracking food? Check out the MacroFactor AppUse the code: ADAM for a 2-week free trialWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

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: @nutritionwithnicoleWebsite: https://nutritioncoachingwithnicole.com/Check out her Podcast - Health, Wellth & Wisdom PodcastWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

For all my people who are in a fat loss phase (or are planning to start sometime in the near future) let's talk about how you can get out of a weight loss plateau.Usually, it just means you're not being consistent enough to see progress.. Or that maybe you're missing the mark with a handful of things.Once some adjustments are made - there's a good chance you'll be back on track and seeing the progressions you're hoping for.The main areas we'll talk about on this episode: Nutrition, Movement, Exercise, Lifestyle, Sleep and Stress Management.Make adjustments as needed and continue to be patient.Where to find me: IG: @lukesmithrdCheck out my website HERETIA for listening!!

Perfection isn't the goal—progress is. In this episode, we'll talk about why perfectionism can hold us back + how focusing on small, steady improvements can make a bigger impact on your results over the long term. Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!

Great Q&A to start the year this past week - questions answered on this episode:-Bulking while managing A1C-Fasting after a morning workout -My thoughts on Netflix documentaries + going Vegan-When would I recommend someone track sodium?-Is there a limit to how much stevia we should consume?-How do medications claim weight gain as a side effect?+ many side tangents in-between..Where to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

Just wanted to talk about some exciting stuff going on in my life, reflect on this past year and talk about some things that've been on my mind lately...Hope you enjoy it! Always here if you need anything.Where to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

On today's episode I'm joined by a fellow RD + fitness coach - Olivia Young - and we have a great chat about:-How our experiences as kids/young adults shape our perception of health + fitness-Embracing the feeling of 'starting over' with your health journey-How to use the scale more effectively when tracking progress-Why tracking other metrics beyond body weight is important-Dealing with bad body-image days-Benefits of moving your body outside of they gym-Getting over the fear of being bad at something when first starting+ so much more in-between. I loved this chat and I know you will too!Where to find Liv:IG: @livbeyondthetableWebsite: https://www.livbeyondthetable.com/Email: olivia@livbeyondthetable.comWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

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_woodTrain with Erik: https://www.performancedu.com/Where to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

Had a blast chatting with fellow fitness & nutrition coach - Alex Thieme - on this episode. Topics discussed: -Alex's experience becoming a dad + fitness coach- Living with food allergies and getting into lifting at a young age-New Year's resolutions - why fat loss isn't the only option for people looking to get healthier-Body recomposition: what it is, how it happens, who can recomp-Nutrient Partitioning as it pertains to fat loss + building muscle-Is it possible to recomp in a deficit?-Rates of recomp between newbies/intermediate/advance lifters-Pros + cons of being at maintenance+ so much more in-between.I loved this convo and I know you will too!Check out this article by Eric Trexler (Stronger By Science) we refer to in this episode:https://www.strongerbyscience.com/goal-setting/Where to find Alex:IG: @alexthiemefitnessWebsite: https://www.alexthiemefitness.com/Check out his podcast (Lowering the Barrier HEREWhere to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 coaching application HERETIA for listening!

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 hereWhere to find me:IG - @lukesmithrdCheck out my website HERETIA for listening!!

Had my friend + fellow RD - Kelsey Pontius- on the show to talk about all things nutrition and endurance training. Topics discussed on this episode:-Importance of carbs for endurance athletes -How your body uses carbs + general recommendations for Gen pop/athletes-Dangers of under-fueling-How to go about incorporating more carbs/improving your relationship with them-Training zones, substrate utilization and considerations for different training intensities-Why are so many people obsessed with fat adapting these days?-Common fat adapting/low carb strategies in the performance space-What life lessons can we learn from running?+ so much more in-between.I loved this chat and I know you will too.Where to find Kelsey:IG: @sportsdietitiankelseyWebsite + Links: meteornutrition.comBuy her ebook - Meteor Marathon MethodWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

Just some thoughts that came to mind as I've been creating content + working with people this time of year..Identify what camp you fall into and work on finding your gray area between the two extremes. Be honest with yourself and make the decisions that you know are in your best interest. Even if that's the hardest decision to make. Future you will thank you for it. Enjoy the holiday season or whatever season you find yourself in. TIA for listening!Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERE

Another great Q&A in the books - ty to everyone who continues to ask questions on Instagram. Topics discussed on this episode:-Is eating candy during workouts actually 'good' for you?-How to hit 10k steps consistently.-Should you be traveling with your supplements.-My thoughts on the chicken, broccoli + rice diet for weight loss. -Will you lose a lot of muscle if you don't workout for a week?? Let's discuss. Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!!

Had my guy Andy (@andythrd) back on the podcast to talk about liver health. If you didn't listen to our first episode:Listen to it on Spotify HEREListen to it on Apple Podcast HERETopics 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: @andytherdCheck out his Fatty Liver Coaching Program HEREWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening! This was a fun chat, I know you'll enjoy this one.

In this episode, I want to highlight some of the tactics the food industry uses to influence your buying decisions.The #1 goal that food companies have is to get you to buy their products. And in all honesty, a lot of those companies don't give 2 s***'s about your health.At the end of the day.. I really just want you to be an informed consumer. Not a consumer that buys things because you think it's better for you because the label persuaded you to do so.Let's talk about some of the things you can look out for when buying packaged foods + how to individualize that to you.Where to find me: IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!

Honestly, it's hard talking about all the little nuances that go into the 'health' of the population but I do my best on this episode.This was made in light of all the noise you've been hearing around food dyes and other individual ingredients this past week.. and I figured a podcast like this could help with some of the confusion and clear the air on a few things.Most of the evidence-based providers, practitioners and content creators on social media speaking against the whole ‘march to Kellogg's so they can make cereal healthy for our kids movement' led by Food babe after the recent roundtable discussion last month... are trying to point out that this is a distraction.Let's talk about why.We obviously have a lot more we can discuss but let this be the start of the conversation for some.. and remember that your health is influenced by far more important things (both kids and adults) than whether or not you had Red Dye 40 today.Give this one a listen and let me know your thoughts! I'm always around to chat. I want this to be a start to the conversation - not the end of it.Where to find me:Instagram: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!

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: @jeremyscottfitnessCheck out his app HERE + 7 day free trialCheck out his podcast HEREhttps://jeremyscottfitness.com/Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!!

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: @blakelosangelesWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

Another Q&A in the books + some life updates on my end. Topics/Questions discussed:-Mindset around injuries.-Is reverse dieting real or just a marketing strategy for instagram?-Is HIIT training more of a fat burning workout than other types of workouts?-My thoughts on PB&Js-Regression in running or lifting - what to do about it? Questions to ask yourself. + a lot of side tangents in-between. For those of you who ask q's on instagram.. I appreciate you!Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 coaching application HERETIA for listening!

Doing a deep dive into some common blood markers your provider might order for you during a routine workup:-Lipid panel - HDL, LDL, VLDL, Total Cholesterol, Triglycerides, ApoB + Lp(a)-A1C + glycemic control-Vitamin D-Blood PressureWe talk about what they are, what impacts them and what to do if they're out of range. I also use myself as an example + two other case studies at the end to tie everything together. Moral of the story.. go get your bloodwork done if you haven't in a while. It's important. Where to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

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:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!! Hope you enjoy this one!

Part 2 of my conversation with Alan Aragon - diving into some of the common misconceptions floating around in the nutrition space. Topics discussed on this episode:-Should you be going low carb to lose weight?-Cause of insulin resistance + improving insulin sensitivity-Dow we need to be worried about rises in blood sugar after meals?-Identifying sound nutrition advice/recommendations vs. marketing gimmicks-Rise in popularity of vilifying seed oils - should they be avoided or included in your diet?-Scaremongering around individual ingredients in the online nutrition space+ so much more in-between.I loved this conversation and I know you will too!Where to find Alan:Alan Aragon's Research ReviewInstagram: @thealanaragonOrder his book: Flexible DietingWhere to find me:Instagram: @lukesmithrdCheck out my website HERETIA for listening!

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: Alan Aragon's Research ReviewInstagram: @thealanaragonOrder his book: Flexible DietingWhere to find me:Instagram: @lukesmithrdCheck out my website HERETIA for listening!Listen to the rest of this discussion on the next episode.

Had my good friend + fellow dietitian/online coach - Zoë (Schroeder) Grober - back on the show for a 2nd episode. Check out our last podcast here: SpotifyApple PodcastsTopics 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: @fatlossrdzoeWebsite: zoeschroedernutrition.comWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

Football season is back.. which means more tailgates, BBQs, celebrations and social gatherings over the next few months. Let's talk about how you can enjoy them while still staying on track with your health + fitness pursuits. This convo also applies to all other social events you attend as well - no matter what season you find yourself in. Where to find me:IG: @lukesmithrdWebsite: https://lukesmithnutrition.com/TIA for listening!

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: @lukesmithrdCheck out my website HERETIA for listening!

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: @lukesmithrdCheck out my website HEREFill out a 1:1 coaching application HERETIA for listening!

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.comEmail: katie@pronouncedprogresstherapy.comPhone: 775-964-8618Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 coaching application HERETIA for listening!

Loved this chat with my friend and fellow Dietitian - Brandy Kuebler RDN, LD. This episode is for all my parents (or future + soon to be parents) who have questions/confusion on current recommendations around feeding their child/children. Topics discussed on this episode:- What age should we be introducing solids?-Baby led weaning + transitioning from breastmilk/formula to solids.-Portions size recommendations for toddlers.-Nutrients of concern + common food sources/recommendations.-Food allergies - should we be feeding our kids the common allergens or avoiding them?-Picky eaters.. what to do with them. Why children might have food aversion + what to do about it.-Language we use around food and how we should communicate with our kids.+ so much more in-between.Super fun + interesting episode - I know you'll love it.Where to find Brandy:Link-in-Bio: https://linktr.ee/chefspaletteWebsite: https://chefspalette.com/IG: https://instagram.com/chefspalettenvFB: https://facebook.com/ChefsPaletteYouTube: https://www.youtube.com/@ChefsPaletteNVWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

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.nutritionistWebsite: www.nutritionwithhaley.comWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

This past month my wife and I got to take a ~3 week long trip to Europe (Portugal, Switzerland and Italy). On this episode I talk about our itinerary + some observations/takeaways I took from our trip. A lot of info lol I tried to condense it as much as possible.I hope you enjoy this one! Where to find me:Instagram: @lukesmithrdCheck out my website HERETIA for listening!

This was a fun chat with my friend and colleague - Denvyr Tyler - who's a fellow RD + nutrition coach. Topics discussed on this episode:-Things athletes can struggle with - body dissatisfaction, disordered eating patterns, perfectionism etc. -Transitioning from being a full time athlete to a 'normal' human.-Not being afraid of aging and your body changing. -Finding more balance with your health + fitness.-Creating a new definition for the word 'dieting' + breaking the stop/start cycle. -Pursuing aesthetic goals while living your best life. + so much more in-between. I loved this convo and I know you will too! Where to find Denvyr:IG: @denvyrTikTok: @nutritionbydenvyrWebsite: https://www.beyondyourbody.club/Where to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

Another Q&A in the books - ty to everyone who asked q's on my instagram this past week. Questions answered: -What form of magnesium is best for regular poops + ridding constipation.-Training 3 straight days vs. taking a rest day in-between.-Getting back into tracking food more diligently. -Minimizing fat gain when reversing out of a deficit,-Minimum/maximum cardio + step recommendations in a fat loss phase.Great q's, I know you'll enjoy this one!Where to find me:Instagram: @lukesmithrdCheck out my website HERETIA for listening!

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: @lukesmithrdCheck out my website HERETIA for listening!

Loved this convo with my former client (now friend) - Tiffany McRee. Tiffany was the winner of this years Nutrition Coaching Scholarship and it was a pleasure getting work with her. In this episode, she talks about her experience working with me over the last 4+ months. She's an incredible person with an inspiring story. Topics discussed on this episode:-Her battle with cancer, overcoming adversity, being optimistic + focusing on the things within her control-Perspective shifts on health, fitness and life over the last 5+ years-How keto, Whole 30, food tracking, cardio and program hopping helped her get to a place of balance with her current nutrition + training regimen-Being open-minded, curious and not afraid to ask questions-Why we love lifting so much-Lessons/approaches she's taking from our time working together-Advice she'd give to someone one the fence about working with a coach+ so much more in-between.Where to find Tiffany:IG: @heytiffanymcreeWhere to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!

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.comLinkedIn: linkedin.com/company/pulsebcFacebook: facebook.com/ConsultWithPulse/Instagram: @pulsebusinessconsultinggabi@consultwithpulse.comnatalie@consultwithpulse.comWhere to find me:Instagram: @lukesmithrdCheck out my website HERETIA for listening!

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_woodAppreciate you listening!

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_woodWebsite: www.performanceedu.comWhere to find me:Instagram: @lukesmithrdWebsite: lukesmithnutrition.comAppreciate you listening!

This is weirdly a hard topic for me to talk about but it's long overdue. Just wanted to spend some time talking about what 1:1 coaching with me looks like. If you're looking to learn more about my services and what I offer.. this one's for you!Topics Discussed:-Types of people I do + don't work with.-What we'll work on - Nutrition, Training, Lifestyle, & Mindset.-What my process looks like including check-ins, onboarding, communication etc.-How I coach + some big rocks that I think are important.-Services I offer.-What I want to leave you with by the time coaching comes to an end.Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a coaching application HEREYou can always shoot me an email: lukesmithdietitian@gmail.comTIA for listening!

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: @allisontenneyWebsite: https://allisontenneyfitness.com/Where to find me:IG: @lukesmithrdCheck out my website HERETIA for listening! I loved this episode and I know you will too.