The Luke Smith Nutrition Podcast

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: @andytherdBlog: andytherd.com/blogWhere to find me:Instagram: @lukesmithrdCheck out my website HERETIA for listening!

Taking a break from my normal nutrition and fitness content and talking about this really important topic that's impacting so many lives. It was a pleasure having John Firestone (Executive Director of Life Change Center here in Northern Nevada) as a guest today. John has a wealth of knowledge on this topic and works with people directly affected by the opioid crisis. My goal for this episode is to raise awareness + continue the conversation around drug abuse, how you can help and the recovery process.We talked about too many important things to list... so just give it a listen and share it with someone you love. It could save a life.Resources:https://www.thelifechangecenter.org/Phone Number: 775-355-7734Join Together Northern Nevada - https://jtnn.org/Where to find me:Instagram: @lukesmithrdCheck out my website HERETIA for listening!

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, 32428841Wanna learn more about autophagy? Check out this video by Layne NortonWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

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

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

Making research cool again with my guy - Dan Feldman. Dan is a fellow dietitian and coach in the health space and does an amazing job communicating research to his audience. Topics discussed on this episode:-Why is science/research important?-What does being an evidenced-based practitioner mean?-The role of research in the nutrition space as it relates to recommendations + practical application.-Reviewing common types of research designs.-Identifying professionals in the space vs quacks/pseudoscience.-Why almost every answer to a nutrition question is: It Depends-Importance of being an informed consumer when scrolling social media.+so much more in-between.Where to find Dan:Instagram: @powerlifterdietitianWebsite: danfeldmanrd.comWhere to find me:Instagram: @lukesmithrdWebsite: lukesmithnutrition.comTIA for listening!

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: @lukesmithrdCheck out my website HERE

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: @lukesmithrdCheck out my website HERE

Topics discussed:Mini cuts - what they are, why people do them + my thoughtsMore traditional fat loss phases - general guidelines, when to stopSlower/smaller deficits - why I'm experimenting with it + why+ many... many side tangents in-between lol.Where to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

Loved this conversation with my guy - Jared Hamilton. Dove deeper into the psychology of dieting and the importance of prioritizing your mental health when working toward your goals.Topics discussed on this episode:-'Dieting from the inside out'-Why external change without internal change doesn't last-Identity change that needs to happen alongside a physical transformation-Challenging the old stories you've been telling yourself-Upgrading your belief systems-Working on your mental health + seeing a therapist-Making mental gains before you can appreciate physical gains+ so much more in-between.I loved this convo and I know you will too.Where to find Jared:IG + TikTok: @realjaredhamiltonPodcast: Dieting from the inside outYoutube: https://www.youtube.com/@JaredHamiltonWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

Had a blast catching up + chatting with my friend and fellow dietitian - Alex Larson. Alex is a performance dietitian that helps endurance athletes fuel for performance and body composition. Topics discussed on this episode:-Difference between 'dieting' and 'fueling' for performance/sport-Body recomposition and performance-Importance of nutrition and training periodization -Signs/symptoms of under-fueling + getting newbie gains as an endurance athlete -Fads in the performance nutrition space+so much more in-between. Where to find Alex: IG: @alexlarsonnutrition Website: alexlarsonnutrition.comEmail: [email protected] to find me:IG: @lukesmithrdlukesmithnutrition.comTIA for listening!

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_nutritionandfitnessWhere to find me:Instagram: @lukesmithrdCheck out my website HERETIA for listening!

Just some thoughts on the question "How do I get my (friend/spouse/dad/etc.) to start being healthier?"It's a great Q and it deserves its own podcast.Follow me on IG for more nutrition + fitness related content @lukesmithrdCheck out my website HERETIA for listening!

Always a great time with my friend and personal fitness coach - Jordan Lips. Jordan's one of the best in the business when it comes to hypertrophy training. This is probably one of my favorite episodes to date. Topics discussed:-How do we build muscle? Inputs + stimulus required for muscle growth.-Hypertrophy training - what it is, why it's the best for muscle gains and what to look for in a program.-Limitations of group classes (like OTF, F45, Crossfit etc.) vs a structured resistance training program when trying to build muscle.-Importance of having more muscle as we age.+so much more in between.Where to find Jordan:Instagram: @jordanlipsfitnessWebsite: https://jordanlipsfitness.com/Podcast: Where Optimal Meets PracticalYoutube: https://www.youtube.com/@jordanlipsfitnessWhere to find me:Instagram: @lukesmithrdWebsite: lukesmithnutrition.comApply for 1:1 Coaching HERETIA for listening!

Building off of my last episode (what we can learn from tracking food), let's talk about how you can start to transition away from food tracking when you're ready.Remember, tracking food is a tool... it's a means to get to your destination. For most people, tracking food should only be done for a period of time to help you get the results you're looking for + educate you throughout the process.On this episode we talk about some strategies to help you feel confident when weaning off tracking and keeping a flexible dieting approach going forward.For more nutrition + fitness related content, follow me on IG @lukesmithrdWebsite: lukesmithnutrition.comTIA for listening!

I tend to be an advocate for food tracking. When done in the right headspace.. it can be informative and help you build awareness around your nutrition + help you make meaningful changes.On this episode we dive into some of the things you can learn when tracking food for a period of time. What you'll likely notice. What to look for and how to use it as a tool when working towards your health and fitness goals.Where to find me:IG: @lukesmithrdWebsite: lukesmithnutrition.comFill out a coaching application HERETIA for listening!

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 & @erikunderwoodWebsite: www.performanceedu.comWhere to find me:IG: @lukesmithrdWebsite: lukesmithnutrition.comApply for 1:1 Coaching HEREAppreciate you listening!!

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: @lukesmithrdCheck out my website HERETIA for listening!

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

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.counselingFaceBook: Absolute Nutrition CounselingWebsite: www.ancnj.comWhere to find me:Instagram: @lukesmithrdWebsite: lukesmithnutrition.comFill out a 1:1 Coaching Application HERETIA for listening!

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: @kimschlagfitnessWebsite: https://www.kimschlagfitness.com/Podcast: The Fitness Simplified PodcastYouTube: Kim Schlag FitnessWhere to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!

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: @deziabeytaPodcast: Can't Believe I Made It PodcastWhere to find me:Instagram: @lukesmithrdWebsite: lukesmithnutrition.comFill out a coaching application HERETIA for listening!!

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.nachosWebsite: sarahcarnefitness.comWhere to find me:Instagram: @lukesmithrdWebsite: lukesmithnutrition.comFill out a coaching application HERETIA for listening!

Really enjoyed this convo with my friend and fellow coach - Brianna Connel. Topics discussed on this episode:-Deep dive into Bri's recent surplus + cut and how that pertains to the listener.-Unlearning old mindsets, habits and behaviors + common mindset shifts needed to reach your health/fitness goals.-How to let your fitness goals evolve over time.-Why taking the 'long way' is actually the shortest route to achieving your goals.-Embracing the different 'seasons' you'll have throughout your fitness journey.-Having honest conversations with yourself and acknowledging the pros/cons of every goal oriented decision you make.-'Wear the damn shorts' conversation + embracing the body you have now.-Navigating wardrobe changes as your body changes, buying clothes that fit you and getting rid of old clothes that don't fit anymore.+so much more in-between.Where to find Bri:IG: @briannaraefitnessWebsite: www.briannaraefitness.comPodcast: Damn Strong Podcast (Spotify, Apple and Youtube)Where to find me:IG: @lukesmithrdWebsite: lukesmithnutrition.comFill out a 1:1 coaching application HERETIA for listening!

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: @lukesmithrdCheck out my website HERE

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 @lukesmithrdCheck out my website HERETIA for listening!

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: @lukesmithrdCheck out my website HERETIA for listening!

I'm leaving for a 2+ week trip to Greece here in the next couple days.. so I wanted to talk about some mindset shifts/changes in my approach when it comes to traveling.In this episode, I use myself as an example along with 2 other case studies on ways to approach trips so that your nutrition + fitness can enhance that experience.. instead of taking away from it.For a podcast more dialed in on the nutrition side of things, check out my last travel nutrition podcast (Episode 22) HEREIt 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: @lukesmithrdCheck out my website HEREFill out a 1:1 coaching application HERETIA for listening!

Just wanted to talk about the recent article that published today in The Washington Post about the dietitians that were caught accepting money from the food industry.If you haven't read the article yet, you can read it HERELong 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 @lukesmithrdCheck out my website HERETIA for listening!

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

Just wanted to share a little story and relate it back to your own health + fitness pursuits.Don't be an orchid. Be more like a garden weed.Hope you enjoy this episode!Follow me on instagram for more nutrition + fitness related content: @lukesmithrdCheck out my website HEREFill out a coaching application HERETIA for listening.

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: @flynutrition3Website: http://www.flynutrition.orgWhere to find me:Instagram: @lukesmithrdCheck out my website HEREFor 1:1 Coaching: Fill out an application HERETIA for listening! I'm always here if you need anything.

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/IG: @lukesmithrdApply for 1:1 Coaching HereAppreciate you listening!

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: @lukesmithrdCheck out my website HERETIA for listening!

Loved this conversation with my friend and fellow colleague - Isaac Pohlman - on all things related to diabetes and managing your blood sugar. Isaac is a fellow Dietitian who has Type 1 Diabetes.He primarily works with adults with type 1 and 2 diabetes, pre-diabetes, and chronic symptoms that include chronic fatigue, hypoglycemia, reactive hypoglycemia, hyperglycemia, stress and poor sleeping patterns.Topics discussed on this episode:-Isaac's story - managing health issues from a young age and being diagnosed with Type 1 diabetes,-Common challenges when being diagnosed with health conditions and how to navigate it.-Differences between type 1 and type 2 diabetes.-Importance of managing your BG levels.-Nutrition considerations + why carbs can be so important.-The role of micronutrients in blood sugar management.-How to improve your current baseline when pursuing your health goals.-Non-diabetics using CGMs to track their blood sugars.-Importance of where/who you get your health information from.-Detriments of not getting enough sleep and how that impacts your blood sugars.+ so many things in between.This is a jam packed episode (a little longer than my normal podcasts) that's relevant to everyone.. not just type 1 or 2 diabetics.We appreciate you listening along!Where to find Isaac:IG + TikTok: @isaacpohlmanJoin his Facebook Group HEREWebsite: https://www.isaacpohlman.com/Book a free call: https://www.isaacpohlman.com/freecallMake 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 CarbsWhere to find me:IG: @lukesmithrdCheck out my website HEREFor 1:1 coaching: Fill out an application HEREAlways here if you need anything. Enjoy the episode!

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 orthorexia3. My thoughts on 75 hard4. Net carbs vs regular carbs5. 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: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching application HERETIA for listening!

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: @lukesmithrdCheck out my website HERETIA for listenting!

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: @type2diabetescoachmeganWhere to find me:Website:https://lukesmithnutrition.com/IG: @lukesmithrdApply for 1:1 Coaching HereAppreciate you listening!

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 - @gaydenlewisWebsite: https://www.thespaceforwhatmatters.com/Where to find me:IG - @lukesmithrdWebsite: https://lukesmithnutrition.com/Apply for 1:1 Coaching HereAppreciate you listening!

We're constantly bombarded with flashy and attention-grabbing nutrition content online... a lot of it being BS unfortunately.Let's talk about why adopting a minimalist approach with your health and fitness is a good idea and what it means to double down on the basics.Chances are, 95% of your progress is dependent on doing the 'big rocks' consistently. Block out the noise and keep putting your attention towards the fundamentals.For more nutrition and fitness related content, follow me on instagram @lukesmithrdCheck out my website HERETIA for listening!

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: @lukesmithrdCheck out my website HERE

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

We all know sleep is important.. but there's a lot of people out there that don't get enough of it.The past 1.5+ years I've been tracking my sleep with an Oura Ring.. and on this episode I want to share with you some of my key takeaways.Let's dive into why sleep is important, what can impact it, and how to use this information to actually improve your life.This was an experiment I took very seriously so I wanted to share that with you.TIA for listening! I know you'll learn a thing or two after listening to this one.For more nutrition + fitness related content, follow me on instagram: @lukesmithrdCheck out my website HERE

Diving into the question: What does health look like to you?Truth is.. 'Health' doesn't necessarily 'look' a certain way.Everyone needs to have their own definition of health.Don't let social media make you think differently.TIA for listening!Follow me on instagram for more nutrition + fitness related content: @lukesmithrdCheck out my website HERE

Had my good friend and fellow trainer - Erik Underwood - back on the podcast for this episode.If you missed our last conversation:Check out our last episode HEREI loved this discussion and I know you will too!Topics discussed:-Importance of training like an 'athlete'-Overtraining, how to recognize it, what to do about it and how to address it-Motivation + discipline and how to keep showing up-Building more confidence and competence in the gym-Minimalism vs maximalism when it comes to exercise-Changing your mindset and approach with fitness throughout the lifespan+so much more in between.Where to find Erik:Website: https://www.performancedu.com/IG/Training Inquiries: @erikunderwood_Where to find me:Website: lukesmithnutrition.comIG: @lukesmithrdApply for 1:1 Coaching HereAppreciate you listening!

Resistance training is so damn important... and a lot of people start resistance training because they want to change the way they look.But a lot of people keep resistance training because of the way it makes them feel.In this episode we talk about some of the main reasons why nearly everyone can benefit from engaging in resistance exercise regularly (I'm talking 2x/week).Things like:-Improving your metabolic and cardiovascular health-Protecting against bone and muscle loss as you get older-Improving your cognitive and mental health+so much more.TIA for listening!Follow me on instagram for more nutrition + fitness related content: @lukesmithrdCheck out my website HERE

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: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERE

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 macros3. Weighing raw vs cooked meat when tracking food4. Favorite protein bars + considerations5. 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.Check out my website HERE

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: @compstonkitchenWebsite: https://www.compstonkitchen.comWhere to find me:IG: @lukesmithrdWebsite: https://lukesmithnutrition.comApply for 1:1 Coaching HereAppreciate you listening!

Gut health has been a huge topic as of recent (and it should be).The gut is at the root of everything you do nutritionally so if your gut isn't working well.. everything else is going to be a challenge.But just because you're bloated, doesn't always mean you have a gut based issue or a 'food sensitivity'.Let's talk about some common things that you might be able to identify with that can lead to bloating as a side effect + how to change it.TIA for listening!For more nutrition and fitness related content, follow me on instagram: @lukesmithrd.Check out my website here