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PODCAST

The Luke Smith Nutrition Podcast

Talking all things nutrition, fitness and mindset to help you optimize your life and create the best version of you.

health & fitness nutrition

All Episodes

63:57

47: Megan Koehn (@type2diabetescoachmegan) - Insulin...

The Luke Smith Nutrition Podcast ·

2023/07/08

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

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59:13

46: Gayden Lewis (@gaydenlewis) - Newborn sleep...

The Luke Smith Nutrition Podcast ·

2023/06/26

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

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44:14

45: All sizzle, no steak. Stop giving all your...

The Luke Smith Nutrition Podcast ·

2023/06/22

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

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35:31

44: 10 Reminders as we head into summer (or any...

The Luke Smith Nutrition Podcast ·

2023/06/01

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

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45:42

43: Q&A: Casein before bed - is it necessary? Fasting...

The Luke Smith Nutrition Podcast ·

2023/05/25

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

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74:02

42: Sleep - why it's important and what I learned...

The Luke Smith Nutrition Podcast ·

2023/05/15

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

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27:16

41: What does health 'look' like to you?

The Luke Smith Nutrition Podcast ·

2023/04/28

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

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64:12

40: Erik Underwood (@erikunderwood_) - Training like...

The Luke Smith Nutrition Podcast ·

2023/04/19

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

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35:08

39: Benefits of resistance training (that have...

The Luke Smith Nutrition Podcast ·

2023/04/17

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

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45:37

38: Complete guide to bulking - starting points,...

The Luke Smith Nutrition Podcast ·

2023/04/07

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

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52:39

37: Q&A: Weight loss medications, is "survival mode"...

The Luke Smith Nutrition Podcast ·

2023/03/27

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

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63:18

36: Elise Compston (@compstonkitchen) - Does eating...

The Luke Smith Nutrition Podcast ·

2023/03/13

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

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43:01

35: Reasons why you feel bloated all the time + what...

The Luke Smith Nutrition Podcast ·

2023/02/27

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

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36:57

34: Q&A: How much water should you be drinking?...

The Luke Smith Nutrition Podcast ·

2023/02/17

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!

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64:18

33: Kristen Ludwig (@nourishing.strong.families) -...

The Luke Smith Nutrition Podcast ·

2023/01/30

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

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42:06

32: Pre-fat loss checklist

The Luke Smith Nutrition Podcast ·

2023/01/20

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

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31:04

31: Health and fitness industry marketing tricks

The Luke Smith Nutrition Podcast ·

2023/01/10

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

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38:02

30: How to maintain your success long term

The Luke Smith Nutrition Podcast ·

2022/12/31

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.

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47:00

29: Devyn Cox (@thedevyn32) - Testosterone...

The Luke Smith Nutrition Podcast ·

2022/12/27

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

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14:23

28: Stop thinking you need to always 'get back on track'

The Luke Smith Nutrition Podcast ·

2022/12/20

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

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