The Luke Smith Nutrition Podcast

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...

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...

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....

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 look...

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 l...

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 coffee Episode #114: Improving liver health, alcohol + fructose, foods you should eat more of Topics discussed on this episode: -Grocery shopping on a budget + how to save mo...

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-modi...

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 -Wha...

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: @lukesmithrd Check out my website HERE Fill out a 1:1 coaching application HERE TIA 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 nee...

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 yo...

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...

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...

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 hi...

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: @lukesmithrd Check out my website HERE Fill out a coaching application HERE TIA 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 b...

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...

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...

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...

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 yo...

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: @lukesmithrd Check out my website HER...

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...

Such a wonderful chat with the one and only - Beth Feraco. Beth is a fellow non-bs nutrition coach & trainer. Highly recommend following her if you aren't already! Topics discussed: -Swearing on social media -Alcohol’s impact on health & fitness -Lessons learned from being sober for over a decade -Misconceptions around menopause, hormones + fat loss -Feeling empowered with your health/fitn...

Sometimes the best way to make progress (or keep your results) is to do the opposite of what the fitness industry tells you.. myself included at times. Let's break down some popular advice that can quietly make maintaining your results harder. I also want to share some of the mindset shifts I’ve been coaching clients on lately. Hope you enjoy this one! TIA for listening. Where to find me: IG: @luk...

It's been ~3 weeks since we welcomed our little girl into this world. Just wanted to hop on and give some life updates + talk about some things I've been thinking about since becoming a father. Hope you enjoy this one - more updates to come! Where to find me: IG: @lukesmithrd Check out my website HERE TIA for listening!!