Claim OwnershipThe Luke Smith Nutrition Podcast
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© Luke Smith 2021
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Talking all things nutrition, fitness and mindset to help you optimize your life and create the best version of you.
165 Episodes
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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!
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