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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

30:39

181: Q&A - Tots vs sweet potato vs regular fries,...

The Luke Smith Nutrition Podcast ·

2026/04/10

Keep it light here on this episode.. answering some fun q's I've gotten over the past 3-6 months. Nothing too serious but talking about some of the questions we need answers too. Topics discussed:-FMK: regular fries vs sweet potato fries vs tater tots-You can only get one fast food burger the rest of your life.. which one we choosing?-A meal I can't live without-What's the best concert I've ever been to?-Is my name really 'Luke'?-Have I started drinking coffee yet? -Favorite sweet treat if I had to

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48:47

180: Fat loss update, working through a plateau +...

The Luke Smith Nutrition Podcast ·

2026/04/02

I opened up my food tracker for the first time this past week.. let's talk about why. Along with some updates on my fat loss phase, what my plan is moving forward and some thoughts around common arguments people might make against calorie tracking.I'll do one more fat loss update at the end of this month as I wrap things up!Where to find me: IG: @lukesmithrdCheck out my website HEREFill out a 1:1 coaching application HERETIA for listening!!

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57:08

179: Understanding trade-offs for fat loss + body...

The Luke Smith Nutrition Podcast ·

2026/03/27

Go check out my previous podcast (Episode 23: Making informed decisions) for a deeper dive into this topic. Just wanted to talk about how that's applied to my life recently + what sacrifices I've had to make to get/stay at a lower body fat percentage. Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 coaching application HERETIA for listening!!

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87:52

178: The importance of routine bloodwork, breaking...

The Luke Smith Nutrition Podcast ·

2026/03/20

Talking about something you've heard me discuss before on here + reinforcing the importance of getting routine bloodwork done. Topics discussed:What routine bloodwork actually tells us (and what it doesn’t)CRP and what inflammation markers can indicateLipid panel breakdown (HDL, LDL, triglycerides) + where ApoB fits in for cardiovascular riskVitamin D and its roles beyond bone healthVitamin B12: why it matters and key considerations for plant-based eatersTSH and a discussion around thyroid function

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27:00

177: What really drives those “out of control” eating...

The Luke Smith Nutrition Podcast ·

2026/03/13

Ever eaten something and immediately thought, “Wtf is wrong with me.. why can’t I control myself??” It’s a pretty loaded question and impossible to reduce it down to one podcast hah but let me tell you a client story from this past week that might hit home for you. It’s usually not about the food.. it’s about the moments that came before it and everything else going on around you. Just know you’re not broken + this kinda stuff happens more than you think. Where to find me: IG: @lukesmithrdCheck out

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49:55

176: Q&A - Lower body presses, cottage cheese, double...

The Luke Smith Nutrition Podcast ·

2026/03/06

A lot of questions over the past couple months on IG - tried to answer as many as I could today! Topics discussed:-Lower body presses, exercise swaps and programming considerations-My thoughts on cottage cheese for breakfast-Doing 2 workouts a day - pros/cons/considerations-Cava vs. Chipotle + some thoughts around fast casual dining -Benefits of canned fish, addressing concerns around salt, BPA and mercury -Chicken nuggets from Costco + some reminders about 'processed food'-Walking pads+ so many

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67:30

175: Dani Harrington - Building stronger glutes,...

The Luke Smith Nutrition Podcast ·

2026/03/02

I had my friend and fellow fitness coach - Dani Harrington - on the show to talk all things glute growth and staying in shape as we get older. Dani is an online coach and in-person women’s trainer who specializes in helping women build strength and confidence in the gym. Topics discussed:-Lifting essentials for rebuilding your body after babies (and navigating training as we age)-The types of workouts women tend to gravitate toward vs what actually drives muscle growth-How to build stronger, bigger

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33:00

174: Reaching a goal weight vs. goal body -...

The Luke Smith Nutrition Podcast ·

2026/02/27

Chances are... the ‘look’ you’re working towards isn’t gonna appear after losing the weight you’re trying to lose.The people you compare ourselves to on social media have a combination of less fat AND more muscle than you do right now.But who gives af what someone else looks like? Wanting to look like someone else shouldn’t be the reason you wanna improve your nutrition + fitness habits. Do it because taking care of yourself is the ultimate form of self respect.. and no one else is gonna do it for

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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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181 results

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