The Luke Smith Nutrition Podcast

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

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 indicateLipid panel breakdown (HDL, LDL, triglycerides) + where ApoB fits in for cardiovascular riskVitamin D and its roles beyond bone healthVitamin B12: why it matters and key considerations for plant-based eatersTSH and a discussion around thyroid function and additional labs to checkHemoglobin A1c and long-term blood sugar controlComprehensive metabolic panel (CMP) + CBCTestosterone (total, free, SHBG) and why looking at all three gives better contextNutrition + 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: IG: @lukesmithrdCheck out my website HEREFill out a 1:1 coaching application HERETIA for listening!!

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: IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!!

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: IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!!

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: @coachdanihCheck out her website HEREWhere to find me: IG: @lukesmithrdCheck out my website HERETIA for listening!!

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:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!!

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:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!!

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: IG: @lukesmithrdCheck out my website HERETIA for listening! Always here if you need anything/have any more questions about this stuff.

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

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

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

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:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!!

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 themFood pyramid vs. MyPlate and why the “we flipped the pyramid” narrative is misleadingWhy guideline adherence has always been lowSaturated fat contradictions and mixed messagingAlcohol guidance being more vaguePlant protein and why deprioritizing it mattersConflicts of interest and public trustSocial determinants of health and why access matters more than slogansWhat 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 10-page Dietary Guidelines HERERead the scientific foundation for the guidelines HERECheck out the Uncompromised Guidelines HEREWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

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:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening! Let's have a good year.

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

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.trailJoin her group training program HEREWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

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: IG: @lukesmithrdCheck out my website HERE

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 #84: Unpacking the word 'detox', liver health + fatly liver disease, micros and coffeeEpisode #114: Improving liver health, alcohol + fructose, foods you should eat more ofTopics 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: @andytherdFatty Liver Fighters Online CourseWhere to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 coaching application HERETIA for listening!

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

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 ourselvesSome additional authors/educators on this topic: Robert Glover, Traver Boehm, Mark Groves, Robert Bly, John Wineland, David DeidaWhere to find Erik:IG: @eunder_woodCheck out the Adventure Club Reno/Tahoe HEREWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

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

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

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 Apple Podcasts HEREListen on Spotify HEREWhere to find Devyn:IG: @simplenutritionhubWhere to find me: IG: @lukesmithrdCheck out my website HERE

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: IG: @lukesmithrdCheck out my website HERE

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:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 coaching application HERE

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

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

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: @joeythedietitianJoin his free FB Group HERECheck out his YouTube Channel HEREMindset & Metabolism PodcastWhere to find me: IG: @lukesmithrdCheck out my website HERETIA for listening!!

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

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

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: @andresayestaYouTube: https://www.youtube.com/@AndresAyestaCheck out his website HEREWhere to find me: IG: @lukesmithrdCheck out my website HERETIA for listening!! I know you'll enjoy this one.

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:IG: @lukesmithrdCheck out my website HEREFill out a coaching application HERE

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

A lot of good q's as always - topics discussed:-Should you be concerned about metals or toxins in protein powder? Check out this podcast by Dr Mike on a debate around 'chemicals'-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: IG: @lukesmithrdCheck out my website HERETIA for listening!

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: @bethferacofitnessPodcast: Cut The Crap With Beth and MattWhere to find me: IG: @lukesmithrdCheck out my website HERETIA for listening!! I know you'll enjoy this one.

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:IG: @lukesmithrdCheck out my website HERE

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

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

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

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

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

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!!