Afleveringen
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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 leanness
-Why I personally don't do body building shows
-Flipping the 'on/off' switch with your nutrition + fitness
-What my plans are now after finishing this fat loss phase
+ so much more in-between.
A lot to unpack on this one - but I know you'll find a few things applicable to your current situation + future fat loss endeavors.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 Coaching Application HERE
TIA for listening!! Hope you enjoy this one!
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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 diet?
-Scaremongering around individual ingredients in the online nutrition space
+ so much more in-between.
I loved this conversation and I know you will too!
Where to find Alan:
Alan Aragon's Research Review
Instagram: @thealanaragon
Order his book: Flexible Dieting
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
TIA for listening!
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Zijn er afleveringen die ontbreken?
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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 Review
Instagram: @thealanaragon
Order his book: Flexible Dieting
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
TIA for listening!
Listen to the rest of this discussion on the next episode.
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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:
Spotify
Apple Podcasts
Topics 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' looks like
-Traveling stress free + 'staying on track' as you find yourself away from home
-Things we've changed our mind on + doubled down on as coaches over the last few years
+ so much more in-between.
I loved this episode and I know you will too.
Where to find Zoë:
IG: @fatlossrdzoe
Website: zoeschroedernutrition.com
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!
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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: @lukesmithrd
Website: https://lukesmithnutrition.com/
TIA for listening!
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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: @lukesmithrd
Check out my website HERE
TIA for listening!
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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 bulking' is dumb.
-Eating sweets/processed foods guilt free.
-Some reminders around getting over an illness + worrying about 'lost progress'.
+ so much more in-between.
Another solid Q&A in the books! I know you'll enjoy this one.
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
Fill out a 1:1 coaching application HERE
TIA for listening!
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Had a very special guest (my lovely wife, Katie) on the pod for my 100th episode. It was a blast having my biggest supporter + the person who's been here with me over the past ten years share some of her real life perspectives on our health and fitness pursuits. Topics discussed on this episode:
- What it's like living with/being married to someone in the nutrition field
- Battling comparison
- Importance of having a supportive partner/inner circle
- Benefits of therapy throughout your health and fitness pursuits
- Tracking food + making the process more approachable
- Slow + steady dieting vs more aggressive dieting
- Acknowledging tradeoffs while pursing your fitness goals
- Finding balance between living a life you enjoy AND living in a body you enjoy
- Finding an exercise regimen that fits your lifestyle + goals
+ so much more in-between.
I loved this episode and I know you will too.
Where to find Katie:
Website: www.pronouncedprogresstherapy.com
Email: [email protected]
Phone: 775-964-8618
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 coaching application HERE
TIA for listening!
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Loved this chat with my friend and fellow Dietitian - Brandy Kuebler RDN, LD. This episode is for all my parents (or future + soon to be parents) who have questions/confusion on current recommendations around feeding their child/children. Topics discussed on this episode:
- What age should we be introducing solids?
-Baby led weaning + transitioning from breastmilk/formula to solids.
-Portions size recommendations for toddlers.
-Nutrients of concern + common food sources/recommendations.
-Food allergies - should we be feeding our kids the common allergens or avoiding them?
-Picky eaters.. what to do with them. Why children might have food aversion + what to do about it.
-Language we use around food and how we should communicate with our kids.
+ so much more in-between.
Super fun + interesting episode - I know you'll love it.
Where to find Brandy:
Link-in-Bio: https://linktr.ee/chefspalette
Website: https://chefspalette.com/
IG: https://instagram.com/chefspalettenv
FB: https://facebook.com/ChefsPalette
YouTube: https://www.youtube.com/@ChefsPaletteNV
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!
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Such a great conversation with my colleague + fellow dietitian - Haley Miskowiec. We talked about some really important topics surrounding fertility, prenatal nutrition and the importance of shifting your mindset throughout your pregnancy journey. Topics discussed on this episode:
-Nutrition + lifestyle considerations while trying to conceive
-Importance of addressing/managing stress
-Strategies to optimize your health + nutrient intake before pregnancy
-How nutrition does/doesn't change throughout pregnancy
-Not comparing your pregnancy experience to others
-Fueling strategies while navigating pregnancy related symptoms
-Supplementation/micronutrient considerations and foods to incorporate
-Conceptualizing calorie + protein intake and needs throughout pregnancy
+ so much more in-between.
I loved this convo and I know you will too.
Where to find Haley:
IG: @prenatal.nutritionist
Website: www.nutritionwithhaley.com
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!
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This past month my wife and I got to take a ~3 week long trip to Europe (Portugal, Switzerland and Italy). On this episode I talk about our itinerary + some observations/takeaways I took from our trip. A lot of info lol I tried to condense it as much as possible.
I hope you enjoy this one!
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
TIA for listening!
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This was a fun chat with my friend and colleague - Denvyr Tyler - who's a fellow RD + nutrition coach. Topics discussed on this episode:
-Things athletes can struggle with - body dissatisfaction, disordered eating patterns, perfectionism etc.
-Transitioning from being a full time athlete to a 'normal' human.
-Not being afraid of aging and your body changing.
-Finding more balance with your health + fitness.
-Creating a new definition for the word 'dieting' + breaking the stop/start cycle.
-Pursuing aesthetic goals while living your best life.
+ so much more in-between.
I loved this convo and I know you will too!
Where to find Denvyr:
IG: @denvyr
TikTok: @nutritionbydenvyr
Website: https://www.beyondyourbody.club/
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!
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Another Q&A in the books - ty to everyone who asked q's on my instagram this past week. Questions answered:
-What form of magnesium is best for regular poops + ridding constipation.
-Training 3 straight days vs. taking a rest day in-between.
-Getting back into tracking food more diligently.
-Minimizing fat gain when reversing out of a deficit,
-Minimum/maximum cardio + step recommendations in a fat loss phase.
Great q's, I know you'll enjoy this one!
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
TIA for listening!
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Just wrapped up the 16th week of my fat loss phase and I wanted to update you all on how that's been going, where I'm at now and what my plans are going forward. Other topics discussed on this episode:
-Appropriate rates of weight loss
-Navigating travel anxiety around your health + fitness
-My thoughts on dieting for future events
-Important questions to ask yourself when you don't know what to do
+ so much more in-between.
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
TIA for listening!
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Loved this convo with my former client (now friend) - Tiffany McRee. Tiffany was the winner of this years Nutrition Coaching Scholarship and it was a pleasure getting work with her. In this episode, she talks about her experience working with me over the last 4+ months. She's an incredible person with an inspiring story. Topics discussed on this episode:
-Her battle with cancer, overcoming adversity, being optimistic + focusing on the things within her control
-Perspective shifts on health, fitness and life over the last 5+ years
-How keto, Whole 30, food tracking, cardio and program hopping helped her get to a place of balance with her current nutrition + training regimen
-Being open-minded, curious and not afraid to ask questions
-Why we love lifting so much
-Lessons/approaches she's taking from our time working together
-Advice she'd give to someone one the fence about working with a coach
+ so much more in-between.
Where to find Tiffany:
IG: @heytiffanymcree
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 Coaching Application HERE
TIA for listening!
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Loved this convo with my friends + colleagues - Gabi + Natalie - from Pulse Business Consulting. This episode is atypical from my normal nutrition and fitness content as we dive into the world of business, consulting and optimizing performance in the workplace. There are a lot of similarities between business and health that we discuss as well. Topics discussed on this episode:
-What does having a 'healthy' business mean?
-Using data to drive the decision-making process.
-Important data points we can use in business and how that relates to human health.
-Understanding + creating budgets to operate within.
-Asking for help, being proactive and checking your ego.
-Individualizing interventions to clients and meeting them where they're at.
-Importance of building your business around the right people.
+ so much more in-between.
It was fun diving into the business world on this one. I know you'll enjoy it.
Where to find Gabi + Natalie:
Website: consultwithpulse.com
LinkedIn: linkedin.com/company/pulsebc
Facebook: facebook.com/ConsultWithPulse/
Instagram: @pulsebusinessconsulting
Where to find me:
Instagram: @lukesmithrd
Check out my website HERE
TIA for listening!
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This is a continuation of our Q&A from episode #90. Having a little more fun and talking about some less important (but still really important) topics we got questions on this past week. Things like:
-What our favorite stuff is at Trader Joe's
-How to go about implementing meditation + deep breathing into your daily routine
-Favorite quotes
-Hidden talents we have (not that many lol)
-Why we're so 'cool' (big emphasis on the quotes there)
Had a lot of fun with Erik on the last couple episodes - follow him on instagram if you don't already: @eunder_wood
Appreciate you listening!
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Another amazing episode with my guy - Erik Underwood. Probably the best episode we've done together so far - answering your questions from Instagram this week:
-What's an unpopular fitness opinion we have?
-How to battle the urge to go off the rocker when you mess up a day of tracking + avoiding F it mode.
-Nutrition guidance for clients that don't want to track calories (mainly for weight loss goals)
-Are there differences between men and women from a training standpoint?
-What's a question we wish people would ask but no one ever does?
-Push/pull split vs full body workouts.
+ so many side tangents in-between.
I loved this episode and I know you will too.
Where to find Erik:
Instagram: @eunder_wood
Website: www.performanceedu.com
Where to find me:
Instagram: @lukesmithrd
Website: lukesmithnutrition.com
Appreciate you listening!
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This is weirdly a hard topic for me to talk about but it's long overdue. Just wanted to spend some time talking about what 1:1 coaching with me looks like. If you're looking to learn more about my services and what I offer.. this one's for you!
Topics Discussed:
-Types of people I do + don't work with.
-What we'll work on - Nutrition, Training, Lifestyle, & Mindset.
-What my process looks like including check-ins, onboarding, communication etc.
-How I coach + some big rocks that I think are important.
-Services I offer.
-What I want to leave you with by the time coaching comes to an end.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a coaching application HERE
You can always shoot me an email: [email protected]
TIA for listening!
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This was a fun + thought provoking chat with a fellow coach/colleague - Allison Tenney. Allison does an amazing job busting false narratives and beliefs in the fitness space and focuses on strength training, mindset and identity work with her clients. Topics discussed on this episode:
-Allison's experience as an athlete and transition to coach.
-Dealing with + embracing the many identity changes throughout the lifespan.
-Why your health/fitness pursuits are often subconsciously shaped by various systems of oppression.
-Acknowledging social determinants that contribute to overall health and well-being.
-Shedding light on socioeconomic factors and systemic barriers that exist.
-Being curious and exploring the 'why' behind your fitness and physique goals.
-Importance of setting boundaries in all areas of your life.
Honestly, there's too many things to list... just give this one a listen.
Where to find Allison:
IG: @allisontenney
Website: https://allisontenneyfitness.com/
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!
I loved this episode and I know you will too.
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