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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

46:57

173: Fat loss 'hacks' + strategies I've been using to...

The Luke Smith Nutrition Podcast ·

2026/02/21

Giving a little update on the fat loss phase I started at the beginning of the year + talking about some strategies I've been using to help me stay in a deficit over the past ~7ish weeks. Topics discussed: -Where I started vs where I'm at today (around 9lbs down)-What my current eating/training regimen is + potential adjustments I might make-My thoughts on fat loss 'hacks' you commonly see online-Revisiting the big rocks when it comes to losing weight + improving health/body comp-Some strategies

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55:52

172: The bone health episode: nutrition...

The Luke Smith Nutrition Podcast ·

2026/02/13

Having strong bones is something we all know is important but it plays a bigger role in overall health than most people realize. Let's talk about how bone density changes with age, how it connects to blood sugar regulation + what actually works to build and maintain strong bones as we get older. Topics discussed:- Alarming statistics we should pay attention to-Peak bone mass and when bone loss typically begins-Osteoclasts vs. osteoblasts and how bone remodeling works -The link between type 2

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34:26

171: 5 things sabotaging your physique goals +...

The Luke Smith Nutrition Podcast ·

2026/02/06

One of the more common statements I get from people - "I've been workout out but haven't been seeing results" or "I've got the workout part dialed in.. but it's my nutrition that's keeping me from where I wanna be"Let's talk about why this happens + what you can do about it. Topics discussed:-Working out to justify overeating/drinking-Being sedentary outside of the gym-Not training hard enough + reassessing your efforts in the gym-Protein recommendations-Importance of stress management and sleep+ so

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33:37

170: Q&A - Full fat vs low fat dairy, lowering...

The Luke Smith Nutrition Podcast ·

2026/01/28

Got through as many q's as I could for this one - topics discussed:-Difference between full fat vs low/no fat dairy. Is one healthier?-Getting routine bloodwork and strategies to lower triglycerides.-What my personal definition of a disease prevention/longevity plan looks like.-Foods I personally avoid/limit for health reasons + why.+ so much more in-between. Ty to everyone who asked these q's as always! Had to keep this one on the shorter side but hope you enjoy it. Where to find me: IG:

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49:43

169: We hired a sleep coach… here’s what I learned +...

The Luke Smith Nutrition Podcast ·

2026/01/23

We hired a sleep coach about a month ago… and I learned way more than I expected.I had assumptions about what sleep training would be.. rigid and harsh. But it wasn't. What it actually required was structure, consistency, tracking and creating the right environment. And the parallels to nutrition and behavior change were impossible to ignore. Topics discussed on this episode:– What I thought sleep training was vs. what it actually looked like – Why structure creates freedom – Why consistency beats

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50:36

168: Losing weight without tracking calories + my fat...

The Luke Smith Nutrition Podcast ·

2026/01/16

I'm trying something new this year: losing 10 pounds without tracking calories or food. In this episode we talk about:-Why I want to try and lose some weight to start the year-How this differs from previous fat loss efforts-Methods, my approach and expectations going in-Obstacles I'm accounting for + how I'm planning on navigating around them-Some things I hope to learn along the way-How all this pertains to you and your current/future fat loss efforts+ so much more in-between. Where to find me:IG:

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68:15

167: My thoughts on the new 2025-2030 Dietary...

The Luke Smith Nutrition Podcast ·

2026/01/09

The new Dietary Guidelines are out. Some people are celebrating “big changes,” while others are criticizing them. So in this episode, I’m sharing my thoughts on what actually changed, what didn’t, and what really matters when it comes to public health. Topics discussed:What the Dietary Guidelines for Americans are (and who they’re actually for)How often the guidelines are updated and who writes themFood pyramid vs. MyPlate and why the “we flipped the pyramid” narrative is misleadingWhy guideline

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49:28

166: Giving yourself permission to pivot + some of my...

The Luke Smith Nutrition Podcast ·

2026/01/02

This episode is a little reflective. I’m talking through a few things I’ve stepped away from recently and why giving yourself permission to pivot doesn’t mean you failed or quit. Sometimes things serve you for a season and it’s okay to move on when they no longer fit.Also talk a little about my own New Year’s resolutions + how you should think about goal setting this time of year. + a ton of side tangents in-between. Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching

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26:13

165: How to navigate the “c’mon, live a little” crowd...

The Luke Smith Nutrition Podcast ·

2025/12/19

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

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59:14

164: Ocean Trail - Bounce back culture, losing weight...

The Luke Smith Nutrition Podcast ·

2025/12/08

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

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39:01

163: Q&A - Exercising when sick + using the neck...

The Luke Smith Nutrition Podcast ·

2025/12/05

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

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72:01

162: Andy De Santis - Grocery shopping on a budget,...

The Luke Smith Nutrition Podcast ·

2025/11/17

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

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70:06

161: Dr. Nicole Lippman-Barile - Does a healthy diet...

The Luke Smith Nutrition Podcast ·

2025/11/10

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

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62:04

160: Erik Underwood - Men's health, inner work,...

The Luke Smith Nutrition Podcast ·

2025/10/31

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

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28:44

159: Travel observations, consistency + my thoughts...

The Luke Smith Nutrition Podcast ·

2025/10/23

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!!

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50:54

158: Alcohol - how it impacts your body, health &...

The Luke Smith Nutrition Podcast ·

2025/10/10

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

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52:36

157: Devyn Cox - Building a home gym, buying...

The Luke Smith Nutrition Podcast ·

2025/10/02

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

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36:49

156: Q&A - Foods I keep in my freezer, plant...

The Luke Smith Nutrition Podcast ·

2025/09/30

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

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22:59

155: Some thoughts around managing hunger in a...

The Luke Smith Nutrition Podcast ·

2025/09/19

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

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36:04

154: What my 4-month-old is teaching me + some...

The Luke Smith Nutrition Podcast ·

2025/09/15

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!!

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173 results

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