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

Had my guy Andy (@andythrd) back on the podcast to talk about liver health. If you didn't listen to our first episode: Listen to it on Spotify HERE Listen to it on Apple Podcast HERE Topics discussed on this episode: -Recap on the liver: what it does + why it's important. -Fatty liver disease - prevalence, concerns + what to do about it. -Alcohol and it's impact on the liver. -Fructose - should it be something you avoid at all cost?? -Important foods + compounds that improve liver...

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...

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...

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...

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'...

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:...

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....

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...

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...

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...

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...

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

Just wanted to take a second and tell you about a recent experience I had joining a new gym. I get it.. changing up your routine, getting into a new gym or trying something new can be intimidating. Even I struggle with this stuff too at times. But I wanted to leave you with some thoughts/insights/reminders as you might find yourself in a similar situation going forward. Hope you find this helpful! Can always find me on IG: @lukesmithrd Check out my website HERE TIA for listening!

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...

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...

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...

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...

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

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....

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:...

Just wrapped up the 16th week of my fat loss phase and I wanted to update you all on how that's been going, where I'm at now and what my plans are going forward. Other topics discussed on this episode: -Appropriate rates of weight loss -Navigating travel anxiety around your health + fitness -My thoughts on dieting for future events -Important questions to ask yourself when you don't know what to do + so much more in-between. Where to find me: Instagram: @lukesmithrd Check out my website...

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,...

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...