The Luke Smith Nutrition Podcast

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 ser...

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: @lukesmithrd Check out my website HERE

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 HERE I 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...

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: -Improvin...

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: @lukesmithrd Check out my website HERE Fill out a 1:1...

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 macros 3. Weighing raw vs cooked meat when tracking food 4. Favorite protein bars + considerations 5. Is "survival" mode real? Is it possible to 'not eat enough' so you can't lose weight? + so many things...

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 k...

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 t...

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 nutrit...

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 -...

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: @lukesmithrd Check out my website HERE

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 promises 2. P...

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.

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 considerat...

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 ma...

This was an awesome conversation with my friend and colleague - Jaimee Cooper. Jaimee is a fellow dietitian nutrition coach who is passionate about helping young athletes and their families learn about the importance of performance nutrition. Jaimee played soccer at the collegiate and semi-pro level and works with a variety of athletes in different sports. Topics discussed on this episode: -The ro...

Answering some questions you submitted via Instagram. 1. When should you take creatine? 2. How to track alcohol within your macros.. also exploring tracking all 3 macros vs. just tracking calories and protein. 3. My thoughts on Greens Powders like AG1 Follow me on instagram for more nutrition/fitness related content @lukesmithrd TIA for listening!

Instead of always trying to make your 'best', better.. start thinking about making your baseline 'worst' better. Aka stop punting your health and fitness goals because it's the holidays, summer, or because your work has been crazy the past couple months. Your health pursuit is a marathon, not a sprint. Keep doing the small things consistently. TIA for listening❤️ Follow me on instagram for more nu...

Had an amazing conversation with my friend and colleague - Priscilla Barnes. Priscilla is a fellow nutrition coach with a background in nursing. She lives in Houston, TX and has a passion for helping people prevent disease and create sustainable habits to hit their health and fitness goals. Topics discussed on this episode: -Disease management vs disease prevention + why it's important to invest i...

In my opinion, this is one of the most important things we need to be talking about when working towards better health and fitness. Let's talk about how you can make more informed decisions and appreciate the trade-offs required to reach your goals. You have to think about what your goals are going to cost you in terms of effort, time, focus, and sacrifice. That's going to help you decide what you...

Let's talk about some healthy travel tips that you can implement as you continue to travel for work, pleasure, etc. We also dive into the mindset piece around traveling and staying healthy while you're away from home. Check-in with yourself and see what you can add/change to your travel routine to make it smoother. Hope you enjoy this episode! I appreciate you listening.

Had a really great conversation with my friend and colleague - Kaylee Frazier. Kaylee is a fellow Dietitian and online nutrition coach. She works with women who are dealing with infertility and uses nutrition and lifestyle interventions to help clients balance their hormones and get healthy so they can conceive. Food and nutrients are the backbone to all processes in the body. Making diet and life...

Had a blast chatting with my friend and fellow personal trainer - Erik Underwood. Erik is a former baseball player now turned personal trainer out here in Reno, Nevada. Erik works out of a private gym - Performance EDU - where he helps clients develop a better relationship with fitness, the gym, and their own movement. Erik is amazing at what he does and loves helping empower people through exerci...

Let's dive into some of the observations I made this past Labor Day weekend. My wife and I celebrated our first year wedding anniversary this past weekend (which was amazing). But it was fascinating to me to observe how easy it is for people to overeat when they're away from home. I promise you.. you don't have a food addiction. You're just being mislead and influenced by the food industry to eat...

Had a great discussion with my friend and fellow dietitian - Abby McQueeney Penamonte. Abby is a former ultra runner turned powerlifter, current weightlifter, online dietitian + personal trainer, wife and badass. Her passion right now is helping women fuel intentionally, helping them realize their strength inside + outside of the gym, and getting them to focus on the weight on the barbell vs the w...