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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

113:06

120: Erik Underwood - New Year's Resolutions, social...

The Luke Smith Nutrition Podcast ·

2024/12/24

Had my guy - Erik Underwood - back on the pod for this episode. I think this is our 6th podcast together now? Too many to count hah topics discussed on this episode:-Revisiting New Year's Resolutions - what gets in the way of people achieving them?-Things we want people to do before goal setting.-How to set expectations and be honest with ourselves.-Writing/marketing being mistaken for good advice on social media.-Myths being sold this time of the year that people should be aware of.-Reflecting on

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82:54

119: Alex Thieme (@alexthiemefitness) - Body...

The Luke Smith Nutrition Podcast ·

2024/12/16

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

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50:50

118: How to maintain your weight loss long term

The Luke Smith Nutrition Podcast ·

2024/12/13

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

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71:37

117: Kelsey Pontius (@sportsdietitiankelsey) - Carbs...

The Luke Smith Nutrition Podcast ·

2024/12/02

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

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29:45

116: Navigating the holidays, different 'camps' you...

The Luke Smith Nutrition Podcast ·

2024/11/27

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: @lukesmithrdCheck out my

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38:50

115: Q&A - Eating candy during workouts, how to hit...

The Luke Smith Nutrition Podcast ·

2024/11/15

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

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76:44

114: Andy De Santis (@andytherd) - The liver episode:...

The Luke Smith Nutrition Podcast ·

2024/11/08

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 HEREListen to it on Apple Podcast HERETopics 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

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56:13

113: Reading food labels: what to look for, buzzwords...

The Luke Smith Nutrition Podcast ·

2024/10/29

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

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53:57

112: My thoughts on the whole 'Ban Artificial Food...

The Luke Smith Nutrition Podcast ·

2024/10/25

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

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86:26

111: Jeremy Scott (@jeremyscottfitness) - Dealing...

The Luke Smith Nutrition Podcast ·

2024/10/20

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

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82:37

110: Blake Elarbee (@blakelosangeles) - Recent...

The Luke Smith Nutrition Podcast ·

2024/10/13

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

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46:02

109: Q&A - Reverse dieting.. is it 'real' or just...

The Luke Smith Nutrition Podcast ·

2024/10/11

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: @lukesmithrdCheck

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70:51

108: Bloodwork review - importance of getting routine...

The Luke Smith Nutrition Podcast ·

2024/10/04

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 PressureWe 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

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71:33

107: Final cut review - what the last 2 months of my...

The Luke Smith Nutrition Podcast ·

2024/09/23

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

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47:25

106: Alan Aragon (part 2) - Low carb diets, insulin...

The Luke Smith Nutrition Podcast ·

2024/09/18

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

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45:51

105: Alan Aragon (part 1) - Flexible dieting: what it...

The Luke Smith Nutrition Podcast ·

2024/09/18

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

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66:44

104: Zoë Schroeder (@fatlossrdzoe) - Building...

The Luke Smith Nutrition Podcast ·

2024/09/06

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: SpotifyApple PodcastsTopics 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'

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34:32

103: Navigating tailgates, sporting events + social...

The Luke Smith Nutrition Podcast ·

2024/08/30

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: @lukesmithrdWebsite: https://lukesmithnutrition.com/TIA for listening!

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36:08

102: I joined a new gym recently (first time in a...

The Luke Smith Nutrition Podcast ·

2024/08/22

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: @lukesmithrdCheck out my website HERETIA for listening!

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62:49

101: Q&A - Nutrition + training considerations for...

The Luke Smith Nutrition Podcast ·

2024/08/16

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

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