Episodes
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Had a blast chatting with fellow fitness & nutrition coach - Alex Thieme - on this episode. Topics discussed:
-Alex's experience becoming a dad + fitness coach
- Living with food allergies and getting into lifting at a young age
-New Year's resolutions - why fat loss isn't the only option for people looking to get healthier
-Body recomposition: what it is, how it happens, who can recomp
-Nutrient Partitioning as it pertains to fat loss + building muscle
-Is it possible to recomp in a deficit?
-Rates of recomp between newbies/intermediate/advance lifters
-Pros + cons of being at maintenance
+ so much more in-between.
I loved this convo and I know you will too!
Check out this article by Eric Trexler (Stronger By Science) we refer to in this episode:
https://www.strongerbyscience.com/goal-setting/
Where to find Alex:
IG: @alexthiemefitness
Website: https://www.alexthiemefitness.com/
Check out his podcast (Lowering the Barrier HERE
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 coaching application HERE
TIA for listening!
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If fat loss is one of your goals come 2025 (or at any point in your life) - keep these 10 things in mind.
Remember, losing weight is only half the battle.
What you do after that is just as important. Adopt these mindsets/habits and you'll be able to keep that s*** off forever.
If you need help, fill out a 1:1 coaching application here
Where to find me:
IG - @lukesmithrd
Check out my website HERE
TIA for listening!!
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Missing episodes?
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Had my friend + fellow RD - Kelsey Pontius- on the show to talk about all things nutrition and endurance training. Topics discussed on this episode:
-Importance of carbs for endurance athletes
-How your body uses carbs + general recommendations for Gen pop/athletes
-Dangers of under-fueling
-How to go about incorporating more carbs/improving your relationship with them
-Training zones, substrate utilization and considerations for different training intensities
-Why are so many people obsessed with fat adapting these days?
-Common fat adapting/low carb strategies in the performance space
-What life lessons can we learn from running?
+ so much more in-between.
I loved this chat and I know you will too.
Where to find Kelsey:
IG: @sportsdietitiankelsey
Website + Links: meteornutrition.com
Buy her ebook - Meteor Marathon Method
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!
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Just some thoughts that came to mind as I've been creating content + working with people this time of year..
Identify what camp you fall into and work on finding your gray area between the two extremes.
Be honest with yourself and make the decisions that you know are in your best interest. Even if that's the hardest decision to make.
Future you will thank you for it.
Enjoy the holiday season or whatever season you find yourself in. TIA for listening!
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 Coaching Application HERE
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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 1:1 Coaching Application HERE
TIA for listening!!
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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 health.
-Liver disease in relation to insulin resistance, metabolic disease and the gut microbiome.
+ many.. many side tangents in-between.
Where to find Andy:
IG: @andytherd
Check out his Fatty Liver Coaching Program HERE
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening! This was a fun chat, I know you'll enjoy this one.
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In this episode, I want to highlight some of the tactics the food industry uses to influence your buying decisions.
The #1 goal that food companies have is to get you to buy their products. And in all honesty, a lot of those companies don't give 2 s***'s about your health.
At the end of the day.. I really just want you to be an informed consumer. Not a consumer that buys things because you think it’s better for you because the label persuaded you to do so.
Let's talk about some of the things you can look out for when buying packaged foods + how to individualize that to you.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 Coaching Application HERE
TIA for listening!
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Honestly, it's hard talking about all the little nuances that go into the 'health' of the population but I do my best on this episode.
This was made in light of all the noise you’ve been hearing around food dyes and other individual ingredients this past week.. and I figured a podcast like this could help with some of the confusion and clear the air on a few things.
Most of the evidence-based providers, practitioners and content creators on social media speaking against the whole ‘march to Kellogg’s so they can make cereal healthy for our kids movement’ led by Food babe after the recent roundtable discussion last month... are trying to point out that this is a distraction.
Let's talk about why.
We obviously have a lot more we can discuss but let this be the start of the conversation for some.. and remember that your health is influenced by far more important things (both kids and adults) than whether or not you had Red Dye 40 today.
Give this one a listen and let me know your thoughts! I'm always around to chat. I want this to be a start to the conversation - not the end of it.
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
Fill out a 1:1 Coaching Application HERE
TIA for listening!
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It was a pleasure having Jeremy Scott on the podcast for this episode. Jeremy is somebody I've personally listened to for the past 4-5 years and I attribute some of my success to the lessons I've learned from him. Topics discussed:
-Dealing with criticism + judgement in all areas of your life
-Comparing your body to other people - is it always bad? Can it be used it for good?
-Drawing inspiration from others rather than playing the comparison game.
-Things/life lessons that lifting can teach us.
-Importance of having a supportive partner + being a supportive partner in a relationship.
+ so many other things in-between.
I loved this convo and I know you will too. Jeremy always keeps it real and it was fun bouncing back and forth on this one.
Where to find Jeremy:
IG: @jeremyscottfitness
Check out his app HERE + 7 day free trial
Check out his podcast HERE
https://jeremyscottfitness.com/
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 Coaching Application HERE
TIA for listening!!
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This episode with Blake Elarbee is all about evidence-based coaching, nutrition + a discussion around common trends in the health space right now. Topics discussed:
-Why is the 'anti-science' movement so appealing?
-Recent 'American Health + Nutrition Roundtable' - takeaways/disappointments.
-US Dietary Guidelines - what percentage of Americans actually follow them?
-Diet soda vs regular soda - which is better?
-Evidence-based coaching - what it is/isn't.
-Thinking about what you can 'add' vs always thinking about subtraction.
-Why nutrition has become more about politics instead of science.
-Food dyes, additives and individual ingredients - is that what we should be focusing on?
+ so many more side tangents in-between.
I loved this convo and I know you will too.
Where to find Blake:
IG: @blakelosangeles
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!
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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: @lukesmithrd
Check out my website HERE
Fill out a 1:1 coaching application HERE
TIA for listening!
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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. It's important.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!!
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This past week I finished my fat loss phase that I started back in February of this year. I wanted to use this episode to update you all on how that went, how I went about it from an execution standpoint, how I was able to stay adherent and how everything turned out.
On this episode we'll also chat about:
-Time restricted feeding
-How a decrease in food variety can be helpful for fat loss + maintenance
-Scheduling diet breaks/re-feeds
-Size of deficit based on your starting point/current level of leanness
-Why I personally don't do body building shows
-Flipping the 'on/off' switch with your nutrition + fitness
-What my plans are now after finishing this fat loss phase
+ so much more in-between.
A lot to unpack on this one - but I know you'll find a few things applicable to your current situation + future fat loss endeavors.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 Coaching Application HERE
TIA for listening!! Hope you enjoy this one!
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Part 2 of my conversation with Alan Aragon - diving into some of the common misconceptions floating around in the nutrition space. Topics discussed on this episode:
-Should you be going low carb to lose weight?
-Cause of insulin resistance + improving insulin sensitivity
-Dow we need to be worried about rises in blood sugar after meals?
-Identifying sound nutrition advice/recommendations vs. marketing gimmicks
-Rise in popularity of vilifying seed oils - should they be avoided or included in your diet?
-Scaremongering around individual ingredients in the online nutrition space
+ so much more in-between.
I loved this conversation and I know you will too!
Where to find Alan:
Alan Aragon's Research Review
Instagram: @thealanaragon
Order his book: Flexible Dieting
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
TIA for listening!
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I had a blast during this two-part discussion with the amazing Alan Aragon. In Part 1, we lay the foundation for understanding flexible dieting, its origins, and how you can apply it to your own life. This episode also sets the stage for what we’ll dive into in episode 106.
Listen to this episode and head over to part 2 where we dive into low carb diets, insulin resistance, blood sugar 'spikes', the insulin hypothesis of obesity, seed oils and so much more.
Where to find Alan:
Alan Aragon's Research Review
Instagram: @thealanaragon
Order his book: Flexible Dieting
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
TIA for listening!
Listen to the rest of this discussion on the next episode.
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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 what 'health' looks like
-Traveling stress free + 'staying on track' as you find yourself away from home
-Things we've changed our mind on + doubled down on as coaches over the last few years
+ so much more in-between.
I loved this episode and I know you will too.
Where to find Zoë:
IG: @fatlossrdzoe
Website: zoeschroedernutrition.com
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!
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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!
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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!
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Back with another Q&A for this episode - ty to everyone who's been asking questions on IG the past couple weeks. Topics discussed on this episode:
-Getting in effective workouts + nutrition around long work days/shift work.
-Moving away for college - advice with getting into a new routine.
-Is it normal for your menstrual cycle to be irregular in a deficit??
-Best ways to 'firm up' + get rid of cellulite.
-When + why someone should calorie/carb cycle.
-How to set up a 'lean bulk' and why 'dirty bulking' is dumb.
-Eating sweets/processed foods guilt free.
-Some reminders around getting over an illness + worrying about 'lost progress'.
+ so much more in-between.
Another solid Q&A in the books! I know you'll enjoy this one.
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
Fill out a 1:1 coaching application HERE
TIA for listening!
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Had a very special guest (my lovely wife, Katie) on the pod for my 100th episode. It was a blast having my biggest supporter + the person who's been here with me over the past ten years share some of her real life perspectives on our health and fitness pursuits. Topics discussed on this episode:
- What it's like living with/being married to someone in the nutrition field
- Battling comparison
- Importance of having a supportive partner/inner circle
- Benefits of therapy throughout your health and fitness pursuits
- Tracking food + making the process more approachable
- Slow + steady dieting vs more aggressive dieting
- Acknowledging tradeoffs while pursing your fitness goals
- Finding balance between living a life you enjoy AND living in a body you enjoy
- Finding an exercise regimen that fits your lifestyle + goals
+ so much more in-between.
I loved this episode and I know you will too.
Where to find Katie:
Website: www.pronouncedprogresstherapy.com
Email: [email protected]
Phone: 775-964-8618
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 coaching application HERE
TIA for listening!
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