The Luke Smith Nutrition Podcast

Answering some questions you submitted via Instagram:1. How much water should you be drinking per day?2. Is it 'safe' to eat 4 whole eggs, bagel, and milk everyday?3. Can you outwork a bad diet and still have good results?4. Thoughts on Intermittent Fasting and body recomp.5. Going low carb for 2 weeks before a beach vacation. +a lot of rants in between. Follow me on instagram for more nutrition/fitness related content @lukesmithrd. TIA for listening!

Had an amazing conversation with my friend and colleague - Kristen Ludwig - on this episode. Kristen is a fellow dietitian and personal trainer and mom of 3. Her passion is helping kids build a positive relationship with food and their body and primarily works with parents and caregivers. Topics discussed on this episode:-For lack of better words... how to not f*** up our kids when raising them-How to communicate our actions to children around food-Creating a food neutral environment at home-How your childhood shapes your mindset and practices around health/fitness as an adult-Debunking 'Traditional' practices that exist today when feeling & raising kids-How becoming a parent can change your health goals -Unlearning bad habits as an adult to better serve your kids and lead by example+so much more in between. I loved this conversation.. and I know you will too. Where to find Kristen:Instagram: @nourishing.strong.familiesWhere to find me:Instagram: @lukesmithrdApply for 1:1 Coaching HereCheck out my website HEREAppreciate you listening!

Let's dive into a pre-fat loss checklist to implement prior to you dropping calories for your next fat loss phase.Check these boxes to make your next cut easier + to sustain that success long term.Future you will thank you for it.TIA for listening!For more nutrition and fitness content, follow me on instagram: @lukesmithrdCheck out my website HERE

There's a lot BS that gets sold to you this time of year (or literally any time of the year). A lot of people, companies, brands, books... etc prey on peoples emotions and sell them on their insecurities. Which pisses me off. Let's talk about five things I hate about a lot of fitness and diet marketing.Consider these as ‘red flags’ you should look out for:1. Overblown results-based promises2. Promising you revolutionary information or 'secrets'3. Over-promoting one individual method4. Over-emphasising the short-term5. Neglecting other aspects of your overall well-beingPlus a ton of other stuff in between. TIA for listening.Don't fall for the BS and keep making the best decisions for you. For more fitness and nutrition related content, follow me on IG: @lukesmithnutritionApply for 1:1 coaching HERE

Whatever season you're in.. whatever goals you're working towards.. keep these in mind as you work towards sustainability with your health and fitness. Let's dive into the things that you can implement to maintain your progress long term. TIA for listening! Follow me on instagram: @lukesmithrd for more nutrition and fitness related content.

On this episode, my Dietetic Intern - Devyn Cox - presents a literature review on testosterone optimization as he finished out his rotation with me. I enjoyed this conversation and think others could benefit from the information presented. Topics Discussed:-What is testosterone + why it's important-Nutrition interventions -Lifestyle considerations-Common lab tests and ranges-TRT and considerations-Popular herbal supplements+so much more in between. Hope you enjoy this episode! TIA for listening.

I get the sentiment - 'just get back on track tomorrow'.. I do. I think it can be productive and a positive headspace to be in for some people. For sure. But I want to offer a slight perspective shift.. or at least shed light on a different approach you can take with your health and fitness. You don't need to constantly bounce back between being 'on' and 'off' track. Include all the things that make up your best life and you'll always be on track.Continue making informed decision and keep living your best life WHILE working towards your goals. Life's too short not to. TIA for listenting! Check out my website HERE

This was an awesome conversation with my friend and colleague - Jaimee Cooper. Jaimee is a fellow dietitian nutrition coach who is passionate about helping young athletes and their families learn about the importance of performance nutrition. Jaimee played soccer at the collegiate and semi-pro level and works with a variety of athletes in different sports. Topics discussed on this episode: -The role of nutrition in sports and maximizing athletic performance-Signs of under-fueling and/or overtraining-Common misconceptions in the performance nutrition space-Importance of carbs, eating enough, and having a fueling strategy-Is sugar in sports drinks 'bad'?-Why being lean doesn't always equate to better performance in your sport-Rapid fire on things we wish people weren't so confused about+ so much more in between. I loved this conversation and I know you will too. Where to find Jaimee:Instagram: @soccer.nutritionistEmail: [email protected] up for her Free Newsletter hereWhere to find me:Instagram: @lukesmithrdApply for 1:1 Coaching hereCheck out my website hereAppreciate you listening!

Answering some questions you submitted via Instagram. 1. When should you take creatine?2. How to track alcohol within your macros.. also exploring tracking all 3 macros vs. just tracking calories and protein.3. My thoughts on Greens Powders like AG1Follow me on instagram for more nutrition/fitness related content @lukesmithrdTIA for listening!

Instead of always trying to make your 'best', better.. start thinking about making your baseline 'worst' better. Aka stop punting your health and fitness goals because it's the holidays, summer, or because your work has been crazy the past couple months. Your health pursuit is a marathon, not a sprint. Keep doing the small things consistently. TIA for listening❤️Follow me on instagram for more nutrition and fitness content: @lukesmithrd

Had an amazing conversation with my friend and colleague - Priscilla Barnes. Priscilla is a fellow nutrition coach with a background in nursing. She lives in Houston, TX and has a passion for helping people prevent disease and create sustainable habits to hit their health and fitness goals. Topics discussed on this episode:-Disease management vs disease prevention + why it's important to invest in your health early in life. -Focusing on mindset, behavior change and building habits when optimizing your health. -Why losing weight doesn't always equate to better health. -Being a caregiver and dealing with isolation, stress and grief. -Becoming resilient in the face of adversity. -Nutrition considerations for nurses + people who work long hours.....plus so much more in between. I really enjoyed this conversation and I know you will too.Where to find Priscilla:Instagram: @wellness.in.bloomWebsite: www.wibpriscilla.comYoutube: Wellness in Bloom with Priscilla Grace BarnesWhere to find me:Instagram: @lukesmithrdApply for 1:1 Coaching HereAppreciate you listening!

In my opinion, this is one of the most important things we need to be talking about when working towards better health and fitness. Let's talk about how you can make more informed decisions and appreciate the trade-offs required to reach your goals. You have to think about what your goals are going to cost you in terms of effort, time, focus, and sacrifice. That's going to help you decide what you REALLY want and what you're willing to work for.I appreciate you listening! Follow me on instagram: @lukesmithrd for more nutrition, fitness, and mindset related content.

Let's talk about some healthy travel tips that you can implement as you continue to travel for work, pleasure, etc. We also dive into the mindset piece around traveling and staying healthy while you're away from home. Check-in with yourself and see what you can add/change to your travel routine to make it smoother.Hope you enjoy this episode! I appreciate you listening.

Had a really great conversation with my friend and colleague - Kaylee Frazier.Kaylee is a fellow Dietitian and online nutrition coach. She works with women who are dealing with infertility and uses nutrition and lifestyle interventions to help clients balance their hormones and get healthy so they can conceive.Food and nutrients are the backbone to all processes in the body. Making diet and lifestyle changes can make a huge impact on our physiology to improve our health + our ability to reproduce.Topics discussed on this episode:-Infertility and identifying root causes-Macro and micronutrient considerations when trying to get pregnant-How stress can impact your ability to reproduce-Balancing hormones-Men and infertility + considerations for healthy sperm and testosterone levels-Looking as infertility as a 'starting point' rather than a stopping point+ so much more in between.Where you can find Kaylee:Instagram: @feeding.fertility.rdWebsite: kayleefraziernutrition.comWhere to find me:Instagram: @lukesmithrdApply for 1:1 Coaching HereAppreciate you listening!

Had a blast chatting with my friend and fellow personal trainer - Erik Underwood.Erik is a former baseball player now turned personal trainer out here in Reno, Nevada. Erik works out of a private gym - Performance EDU - where he helps clients develop a better relationship with fitness, the gym, and their own movement. Erik is amazing at what he does and loves helping empower people through exercise to help others unlock their own athletic potential.Topics discussed on this episode:-Breaking free from self-imposed limitations-How to create a positive relationship with fitness and movement-Characteristics that make up a 'successful' client-Exploring why specific goals are important to you-Importance of trying new things with your fitness-How to be your own best coach and start thinking long term with your fitness-Not letting your fitness end in the gym-Not thinking about things in absolute terms, how to make social media a positive place, and how to filter through BS and find reputable sources on social media....plus so much more in between.Where to find Erik:Website/Training Inquiries: https://www.performancedu.com/Instagram: https://www.instagram.com/eunder_wood/Where to find me:Instagram: @lukesmithrdApply for 1:1 coaching hereAppreciate you listening!

Let's dive into some of the observations I made this past Labor Day weekend. My wife and I celebrated our first year wedding anniversary this past weekend (which was amazing). But it was fascinating to me to observe how easy it is for people to overeat when they're away from home. I promise you.. you don't have a food addiction. You're just being mislead and influenced by the food industry to eat more. A majority of the food industry doesn't care about your health... and there's multiple strategies they use to get consumers to subconsciously eat more of their products. Things like:-Marketing and advertising-Combinations of flavors you get when eating these foods-Exposure to such a variety of food-Processed foods often take less time to chew..and so much more. Just some observations that I made from this past weekend. TIA for listening❤️

Had a great discussion with my friend and fellow dietitian - Abby McQueeney Penamonte. Abby is a former ultra runner turned powerlifter, current weightlifter, online dietitian + personal trainer, wife and badass. Her passion right now is helping women fuel intentionally, helping them realize their strength inside + outside of the gym, and getting them to focus on the weight on the barbell vs the weight on the scale.Topics discussed:-Transitioning from ultra running to lifting-Reverse dieting-Nutrition Periodization + why it's important-Tips to help deal with the scale-Metabolic adaptation-Focusing on biofeedback-Creating sustainable habits and routines to maintain results long term... and so much more in between.Where to find Abby:Website/Coaching Inquiries: https://coachingwithabby.com/Instagram: https://www.instagram.com/abbymcpabby/Where to find me:Instagram @lukesmithrdApply for 1:1 coaching hereAppreciate you listening!-Luke

This episode features Travis Wilson and we dive deep into the mindset piece when working towards your nutrition and fitness goals. Travis has been a personal trainer for 10+ years & is a soon to be Registered Dietitian. Topics Discussed:-Nutrition and fitness coaching & how to choose the best coach for you.-Overcoming the 'All-Or-Nothing' Mentality.-Embracing humility and vulnerability.-The importance of internal work and personal development.-Goal setting & exploring why those goals are important to you.-How to approach short term goals vs long term goals.Plus a ton of other stuff in between. Where you can find Travis: Email: [email protected]: @traviswilsonHow you can find me:IG: @lukesmithrdApply for 1:1 Coaching HereThanks for listening! I appreciate you!-Luke

Answering some questions received on my IG this past week:1. Constipation and all things fiber2. What's the 'best' type of alcohol to drink?3. Visceral vs. Subcutaneous fat. Can you target fat loss?4. Low calorie swaps and mindset shifts needed when heading into your next cut.Plus a ton of other stuff in between!Follow me on instagram @lukesmithrd for more nutrition + fitness related content.Thanks for listening to the episode❤️

Diving into the details of my fat loss phase over the past 3 months:-Why I decided to cut-How I prepped for it-How I executed it-Lessons I learned-Where we go from hereIf you're thinking about losing weight or going into your next cut.. this one's for you❤️Follow me on instagram for more nutrition and fitness related content: @lukesmithrd

We dive deep into the differences between cardio and resistance training when working towards your goals. Resistance training can lead to better health, aesthetics, confidence, quality of life, mobility and longevity. Take a listen and let's talk about why you should start resistance training if you aren't already. For more nutrition and fitness related content, follow me on instagram @lukesmithrdIf you're ready to take your health and fitness to the next level, fill out a coaching application hereThanks for listening!

This past weekend I drank some alcohol for the first time this year. Let's talk about why I made the decision to abstain from alcohol in the first place, some observations I made during that time, and why I chose to break that trend this past weekend. Talking about alcohol and how it relates to your nutrition and fitness goals + how you can make informed decisions when trying to reach those goals. Plus a ton of other stuff in between! I appreciate you listening to the episode. Follow me on instagram @lukesmithrd for more nutrition and fitness related content.

Talking about myself + my story isn't really my thing...But I think it's important to talk openly about my past struggles and to be vulnerable with my audience. You can probably relate to me... but there was a time when I was overtraining, under-fueling, playing the comparison game and ALWAYS trying to be lean. Let's talk about the good, the bad, and the ugly of constantly wanting more and never being satisfied with your progress/current body. Thanks for listening❤️ Follow me on instagram for more nutrition and fitness related content: @lukesmithrd

Change your mindset as you work towards your nutrition and fitness goals.Think about the things you can ADD to your diet/routine instead of only focusing on the things you 'need to' SUBTRACT.Stop living in that scarcity mindset and choose abundance instead. Follow me on IG for more nutrition and fitness content: @lukesmithrdThanks for listening❤️

Let's talk about Pre & Post-Workout Nutrition. -Meal timing-Macronutrient considerations-General recommendations -Working out in a fasting vs fed state-Anabolic window-Fueling for different types of workouts/training-Plus a ton of other topics in betweenAfter you listen to the episode, see if you can implement one of these into your current routine. Find what works for you. Follow me on instagram for more nutrition + fitness related content: @lukesmithrdApply for 1:1 Nutrition Coaching & Personal Training HereThanks for listening❤️ See you on the next episode

Answering some of the questions I got on my Q&A story in IG this past week:1. Can you drink alcohol AND hit your fat loss goals? -Talking about how alcohol can negatively impact your weight loss efforts. 2. Should you be taking a pre-workout supplement before lifting?-Talking about different pre-workout supplements and caffeine.3. Why is blue light from electronics bad before going to bed?-Talking about blue light and how it impacts our sleep. Plus a ton of other stuff in between! If you don't already.. follow me on instagram: @lukesmithRDApply for nutrition coaching HEREThanks for listening to this episode❤️

Guest: Zoë Schroeder (@zoschro_nutrition).Topics: Going from running to lifting, getting show ready, getting over the fear of going to the gym for the first time, cardio/HIIT training vs. Resistance Training, goal setting with clients, discussing trade-offs when working towards your goals, thinking beyond the scale... and so much more. .Where you can find Zoë: Email: [email protected]: @zoschro_nutrition.How you can find me:IG: @lukesmithRDPodcast: Luke Smith Nutrition Podcast.Apply for 1:1 Coaching Here.Thanks for listening! I appreciate you.-Luke

Let's talk about your metabolism. Can you really 'Boost' it?Reviewing TDEE, eating more calories, and talking about why you might not get as many calories as your favorite fitfluencer.

Going over the reasons why people regain the weight back after losing it. Weight loss success rates are pretty awful.. let's talk about what you can do to prepare for your next weight loss phase to help you keep that weight off long term. Some common reasons why maintaining weight loss is so hard:1. Too much focus on the scale2.Your all-or-nothing mentality3.Unsustainable weight loss methods4.Diet after the diet phase5.Not knowing what it takes to reach your goals6.You try and do it alonePlus a ton of other rants in between.Follow me on instagram @lukesmithrd for more nutrition and fitness related content!

Talking all things related to fad diets:What they are, how they work, how to spot them, what we can actually take from them, why they don’t work long term, and discussing some of the popular diets we see in the media.Diets like Keto, IF, Vegan/Vegetarian, Optavia, Weight Watchers, and more.Towards the end of the episode we talk about how to be skeptical, ask good questions, and invite conversation to help you make the best decision for you.Follow me in instagram: @lukesmithrd for more nutrition and fitness related content.

Intro - Talking about the Gap Vs GainThings I used to believe when starting my fitness/coaching journey:-The leaner you are, the healthier you are-You only have to track food if you're trying to lose weight-The more workouts the better-Meal plans help people-Eating 'healthy' would get me to my body goals-Being super lean = being super happy-Sleep wasn't that important-Doing random workouts was better than doing the same workouts-I thought I could look like people online-I could figure everything out on my own

We cover some of the main reasons why you're not seeing results in your nutrition and fitness pursuits. Do you feel like you're doing everything right, but nothing seems to change? Check out this episode to see how you can break through your plateau and finally reach the goals you've been working towards. Follow me on instagram: @lukesmithrd for more nutrition and fitness related content!

Answering all the questions you submitted via Instagram.1. Should I take creatine?2. Should I bulk or cut first?3. How long should I be in a deficit before I take a break at maintenance?4. How to sustain long term success once motivation dissolves.

Talking all things diet culture - what it is, how it impacts us, how it influences our nutrition and thought processes, and how to break free from it. You can follow me on Instagram @lukesmithrd for more nutrition and fitness related content.