Taking a little deep dive into low carb diets, how they work for weight loss and some common misconceptions around carbs in the nutrition space. Topics discussed on this episode:

-What is a low-carb diet?

-How do most-low carb diets work for weight loss?

-Glycogen and water-weight fluctuations.

-Difference between substrate utilization and actual net body fat loss.

-How to decide what will work for you now + over the long term.

+ so many side tangents in-between.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Recorded this episode to give a few life updates + talk about some things that've been top of mind for me recently. Topics discussed:

-Majoring in the minors - what that means + why it can hurt people.

-Why do people get caught up in the 'weeds' of nutrition?

-Why these 'bad' foods aren't really the problem + what is.

-The role of social determinants of health.

-Important statistics that highlight what America is really struggling with.

-What we should be focusing on to make a meaningful impact on public health outcomes.

+ many.. many side-tangents in between.

Where to find me:

IG: @lukesmthrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

For all my people who are in a fat loss phase (or are planning to start sometime in the near future) let’s talk about how you can get out of a weight loss plateau.

Usually, it just means you’re not being consistent enough to see progress.. Or that maybe you’re missing the mark with a handful of things.

Once some adjustments are made - there’s a good chance you’ll be back on track and seeing the progressions you’re hoping for.

The main areas we'll talk about on this episode: Nutrition, Movement, Exercise, Lifestyle, Sleep and Stress Management.

Make adjustments as needed and continue to be patient.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

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 to bloating as a side effect + how to change it.

TIA for listening!

For more nutrition and fitness related content, follow me on instagram: @lukesmithrd.

Check out my website here

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 nutrition/fitness related content @lukesmithrd.

TIA for listening!

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

-How to communicate our actions to children around food

-Creating a food neutral environment at home

-How your childhood shapes your mindset and practices around health/fitness as an adult

-Debunking 'Traditional' practices that exist today when feeling & raising kids

-How becoming a parent can change your health goals

-Unlearning bad habits as an adult to better serve your kids and lead by example

+so much more in between.

I loved this conversation.. and I know you will too.

Where to find Kristen:

Instagram: @nourishing.strong.families

Where to find me:

Instagram: @lukesmithrd

Apply for 1:1 Coaching Here

Check out my website HERE

Appreciate you listening!

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. Promising you revolutionary information or 'secrets'

3. Over-promoting one individual method

4. Over-emphasising the short-term

5. Neglecting other aspects of your overall well-being

Plus a ton of other stuff in between.

TIA for listening.

Don't fall for the BS and keep making the best decisions for you.

For more fitness and nutrition related content, follow me on IG: @lukesmithnutrition

Apply for 1:1 coaching HERE

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 considerations

-Popular herbal supplements

+so much more in between.

Hope you enjoy this episode!

TIA for listening.

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 make up your best life and you'll always be on track.

Continue making informed decision and keep living your best life WHILE working towards your goals. Life's too short not to.

TIA for listenting!

Check out my website HERE

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 role of nutrition in sports and maximizing athletic performance

-Signs of under-fueling and/or overtraining

-Common misconceptions in the performance nutrition space

-Importance of carbs, eating enough, and having a fueling strategy

-Is sugar in sports drinks 'bad'?

-Why being lean doesn't always equate to better performance in your sport

-Rapid fire on things we wish people weren't so confused about

+ so much more in between.

I loved this conversation and I know you will too.

Where to find Jaimee:

Instagram: @soccer.nutritionist

Email: jaimee@thesoccernutritionist.com

Sign up for her Free Newsletter here

Where to find me:

Instagram: @lukesmithrd

Apply for 1:1 Coaching here

Check out my website here

Appreciate you listening!

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!

Perfection isn't the goal—progress is. In this episode, we’ll talk about why perfectionism can hold us back + how focusing on small, steady improvements can make a bigger impact on your results over the long term.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

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 nutrition and fitness content: @lukesmithrd

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 in your health early in life.

-Focusing on mindset, behavior change and building habits when optimizing your health.

-Why losing weight doesn't always equate to better health.

-Being a caregiver and dealing with isolation, stress and grief.

-Becoming resilient in the face of adversity.

-Nutrition considerations for nurses + people who work long hours.

....plus so much more in between.

I really enjoyed this conversation and I know you will too.

Where to find Priscilla:

Instagram: @wellness.in.bloom

Website: www.wibpriscilla.com

Youtube: Wellness in Bloom with Priscilla Grace Barnes

Where to find me:

Instagram: @lukesmithrd

Apply for 1:1 Coaching Here

Appreciate you listening!

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 REALLY want and what you're willing to work for.

I appreciate you listening!

Follow me on instagram: @lukesmithrd for more nutrition, fitness, and mindset related content.

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 lifestyle changes can make a huge impact on our physiology to improve our health + our ability to reproduce.

Topics discussed on this episode:

-Infertility and identifying root causes

-Macro and micronutrient considerations when trying to get pregnant

-How stress can impact your ability to reproduce

-Balancing hormones

-Men and infertility + considerations for healthy sperm and testosterone levels

-Looking as infertility as a 'starting point' rather than a stopping point

+ so much more in between.

Where you can find Kaylee:

Instagram: @feeding.fertility.rd

Website: kayleefraziernutrition.com

Where to find me:

Instagram: @lukesmithrd

Apply for 1:1 Coaching Here

Appreciate you listening!

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 exercise to help others unlock their own athletic potential.

Topics discussed on this episode:

-Breaking free from self-imposed limitations

-How to create a positive relationship with fitness and movement

-Characteristics that make up a 'successful' client

-Exploring why specific goals are important to you

-Importance of trying new things with your fitness

-How to be your own best coach and start thinking long term with your fitness

-Not letting your fitness end in the gym

-Not thinking about things in absolute terms, how to make social media a positive place, and how to filter through BS and find reputable sources on social media.

...plus so much more in between.

Where to find Erik:

Website/Training Inquiries: https://www.performancedu.com/

Instagram: https://www.instagram.com/eunder_wood/

Where to find me:

Instagram: @lukesmithrd

Apply for 1:1 coaching here

Appreciate you listening!

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 more.

A majority of the food industry doesn't care about your health... and there's multiple strategies they use to get consumers to subconsciously eat more of their products.

Things like:

-Marketing and advertising

-Combinations of flavors you get when eating these foods

-Exposure to such a variety of food

-Processed foods often take less time to chew

..and so much more.

Just some observations that I made from this past weekend.

TIA for listening❤️

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 weight on the scale.

Topics discussed:

-Transitioning from ultra running to lifting

-Reverse dieting

-Nutrition Periodization + why it's important

-Tips to help deal with the scale

-Metabolic adaptation

-Focusing on biofeedback

-Creating sustainable habits and routines to maintain results long term

... and so much more in between.

Where to find Abby:

Website/Coaching Inquiries: https://coachingwithabby.com/

Instagram: https://www.instagram.com/abbymcpabby/

Where to find me:

Instagram @lukesmithrd

Apply for 1:1 coaching here

Appreciate you listening!

-Luke

This episode features Travis Wilson and we dive deep into the mindset piece when working towards your nutrition and fitness goals. Travis has been a personal trainer for 10+ years & is a soon to be Registered Dietitian.

Topics Discussed:

-Nutrition and fitness coaching & how to choose the best coach for you.

-Overcoming the 'All-Or-Nothing' Mentality.

-Embracing humility and vulnerability.

-The importance of internal work and personal development.

-Goal setting & exploring why those goals are important to you.

-How to approach short term goals vs long term goals.

Plus a ton of other stuff in between.

Where you can find Travis:

Email: traviswilsontraining@gmail.com

IG: @traviswilson

How you can find me:

IG: @lukesmithrd

Apply for 1:1 Coaching Here

Thanks for listening! I appreciate you!

-Luke

Answering some questions received on my IG this past week:

1. Constipation and all things fiber

2. What's the 'best' type of alcohol to drink?

3. Visceral vs. Subcutaneous fat. Can you target fat loss?

4. Low calorie swaps and mindset shifts needed when heading into your next cut.

Plus a ton of other stuff in between!

Follow me on instagram @lukesmithrd for more nutrition + fitness related content.

Thanks for listening to the episode❤️

Great Q&A to start the year this past week - questions answered on this episode:

-Bulking while managing A1C

-Fasting after a morning workout

-My thoughts on Netflix documentaries + going Vegan

-When would I recommend someone track sodium?

-Is there a limit to how much stevia we should consume?

-How do medications claim weight gain as a side effect?

+ many side tangents in-between..

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Diving into the details of my fat loss phase over the past 3 months:

-Why I decided to cut

-How I prepped for it

-How I executed it

-Lessons I learned

-Where we go from here

If you're thinking about losing weight or going into your next cut.. this one's for you❤️

Follow me on instagram for more nutrition and fitness related content: @lukesmithrd

We dive deep into the differences between cardio and resistance training when working towards your goals.

Resistance training can lead to better health, aesthetics, confidence, quality of life, mobility and longevity.

Take a listen and let's talk about why you should start resistance training if you aren't already.

For more nutrition and fitness related content, follow me on instagram @lukesmithrd

If you're ready to take your health and fitness to the next level, fill out a coaching application here

Thanks for listening!

This past weekend I drank some alcohol for the first time this year.

Let's talk about why I made the decision to abstain from alcohol in the first place, some observations I made during that time, and why I chose to break that trend this past weekend.

Talking about alcohol and how it relates to your nutrition and fitness goals + how you can make informed decisions when trying to reach those goals.

Plus a ton of other stuff in between!

I appreciate you listening to the episode.

Follow me on instagram @lukesmithrd for more nutrition and fitness related content.

Talking about myself + my story isn't really my thing...

But I think it's important to talk openly about my past struggles and to be vulnerable with my audience.

You can probably relate to me... but there was a time when I was overtraining, under-fueling, playing the comparison game and ALWAYS trying to be lean.

Let's talk about the good, the bad, and the ugly of constantly wanting more and never being satisfied with your progress/current body.

Thanks for listening❤️

Follow me on instagram for more nutrition and fitness related content: @lukesmithrd

Change your mindset as you work towards your nutrition and fitness goals.

Think about the things you can ADD to your diet/routine instead of only focusing on the things you 'need to' SUBTRACT.

Stop living in that scarcity mindset and choose abundance instead.

Follow me on IG for more nutrition and fitness content: @lukesmithrd

Thanks for listening❤️

Let's talk about Pre & Post-Workout Nutrition.

-Meal timing

-Macronutrient considerations

-General recommendations

-Working out in a fasting vs fed state

-Anabolic window

-Fueling for different types of workouts/training

-Plus a ton of other topics in between

After you listen to the episode, see if you can implement one of these into your current routine.

Find what works for you.

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Apply for 1:1 Nutrition Coaching & Personal Training Here

Thanks for listening❤️

See you on the next episode

Answering some of the questions I got on my Q&A story in IG this past week:

1. Can you drink alcohol AND hit your fat loss goals?

-Talking about how alcohol can negatively impact your weight loss efforts.

2. Should you be taking a pre-workout supplement before lifting?

-Talking about different pre-workout supplements and caffeine.

3. Why is blue light from electronics bad before going to bed?

-Talking about blue light and how it impacts our sleep.

Plus a ton of other stuff in between!

If you don't already.. follow me on instagram: @lukesmithRD

Apply for nutrition coaching HERE

Thanks for listening to this episode❤️

Guest: Zoë Schroeder (@zoschro_nutrition)

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Topics: Going from running to lifting, getting show ready, getting over the fear of going to the gym for the first time, cardio/HIIT training vs. Resistance Training, goal setting with clients, discussing trade-offs when working towards your goals, thinking beyond the scale... and so much more.

.

Where you can find Zoë:

Email: zoeschroedernutrition@gmail.com

IG: @zoschro_nutrition

.

How you can find me:

IG: @lukesmithRD

Podcast: Luke Smith Nutrition Podcast

.

Apply for 1:1 Coaching Here

.

Thanks for listening! I appreciate you.

-Luke

Let's talk about your metabolism. Can you really 'Boost' it?

Reviewing TDEE, eating more calories, and talking about why you might not get as many calories as your favorite fitfluencer.

Going over the reasons why people regain the weight back after losing it.

Weight loss success rates are pretty awful.. let's talk about what you can do to prepare for your next weight loss phase to help you keep that weight off long term.

Some common reasons why maintaining weight loss is so hard:

1. Too much focus on the scale

2.Your all-or-nothing mentality

3.Unsustainable weight loss methods

4.Diet after the diet phase

5.Not knowing what it takes to reach your goals

6.You try and do it alone

Plus a ton of other rants in between.

Follow me on instagram @lukesmithrd for more nutrition and fitness related content!

Just wanted to talk about some exciting stuff going on in my life, reflect on this past year and talk about some things that've been on my mind lately...

Hope you enjoy it! Always here if you need anything.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Talking all things related to fad diets:

What they are, how they work, how to spot them, what we can actually take from them, why they don’t work long term, and discussing some of the popular diets we see in the media.

Diets like Keto, IF, Vegan/Vegetarian, Optavia, Weight Watchers, and more.

Towards the end of the episode we talk about how to be skeptical, ask good questions, and invite conversation to help you make the best decision for you.

Follow me in instagram: @lukesmithrd for more nutrition and fitness related content.

Intro - Talking about the Gap Vs Gain

Things I used to believe when starting my fitness/coaching journey:

-The leaner you are, the healthier you are

-You only have to track food if you're trying to lose weight

-The more workouts the better

-Meal plans help people

-Eating 'healthy' would get me to my body goals

-Being super lean = being super happy

-Sleep wasn't that important

-Doing random workouts was better than doing the same workouts

-I thought I could look like people online

-I could figure everything out on my own

We cover some of the main reasons why you're not seeing results in your nutrition and fitness pursuits. Do you feel like you're doing everything right, but nothing seems to change? Check out this episode to see how you can break through your plateau and finally reach the goals you've been working towards. Follow me on instagram: @lukesmithrd for more nutrition and fitness related content!

Answering all the questions you submitted via Instagram.

1. Should I take creatine?

2. Should I bulk or cut first?

3. How long should I be in a deficit before I take a break at maintenance?

4. How to sustain long term success once motivation dissolves.

Talking all things diet culture - what it is, how it impacts us, how it influences our nutrition and thought processes, and how to break free from it. You can follow me on Instagram @lukesmithrd for more nutrition and fitness related content.

On today's episode I'm joined by a fellow RD + fitness coach - Olivia Young - and we have a great chat about:

-How our experiences as kids/young adults shape our perception of health + fitness

-Embracing the feeling of 'starting over' with your health journey

-How to use the scale more effectively when tracking progress

-Why tracking other metrics beyond body weight is important

-Dealing with bad body-image days

-Benefits of moving your body outside of they gym

-Getting over the fear of being bad at something when first starting

+ so much more in-between.

I loved this chat and I know you will too!

Where to find Liv:

IG: @livbeyondthetable

Website: https://www.livbeyondthetable.com/

Email: olivia@livbeyondthetable.com

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Had my guy - Erik Underwood - back on the pod for this episode. I think this is our 6th podcast together now? Too many to count hah topics discussed on this episode:

-Revisiting New Year's Resolutions - what gets in the way of people achieving them?

-Things we want people to do before goal setting.

-How to set expectations and be honest with ourselves.

-Writing/marketing being mistaken for good advice on social media.

-Myths being sold this time of the year that people should be aware of.

-Reflecting on adversity we've dealt with this past year + how we've gotten through it.

-This or that..? Cold plunge vs sauna, mobility work, tracking vs non-tracking, reading vs listening.

+ so much more in-between.

This was a long but super fun episode - I know you'll enjoy it.

Where to find Erik:

IG: @eunder_wood

Train with Erik: https://www.performancedu.com/

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Had a blast chatting with fellow fitness & nutrition coach - Alex Thieme - on this episode. Topics discussed:

-Alex's experience becoming a dad + fitness coach

- Living with food allergies and getting into lifting at a young age

-New Year's resolutions - why fat loss isn't the only option for people looking to get healthier

-Body recomposition: what it is, how it happens, who can recomp

-Nutrient Partitioning as it pertains to fat loss + building muscle

-Is it possible to recomp in a deficit?

-Rates of recomp between newbies/intermediate/advance lifters

-Pros + cons of being at maintenance

+ so much more in-between.

I loved this convo and I know you will too!

Check out this article by Eric Trexler (Stronger By Science) we refer to in this episode:

https://www.strongerbyscience.com/goal-setting/

Where to find Alex:

IG: @alexthiemefitness

Website: https://www.alexthiemefitness.com/

Check out his podcast (Lowering the Barrier HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!

If fat loss is one of your goals come 2025 (or at any point in your life) - keep these 10 things in mind.

Remember, losing weight is only half the battle.

What you do after that is just as important. Adopt these mindsets/habits and you'll be able to keep that s*** off forever.

If you need help, fill out a 1:1 coaching application here

Where to find me:

IG - @lukesmithrd

Check out my website HERE

TIA for listening!!

Had my friend + fellow RD - Kelsey Pontius- on the show to talk about all things nutrition and endurance training. Topics discussed on this episode:

-Importance of carbs for endurance athletes

-How your body uses carbs + general recommendations for Gen pop/athletes

-Dangers of under-fueling

-How to go about incorporating more carbs/improving your relationship with them

-Training zones, substrate utilization and considerations for different training intensities

-Why are so many people obsessed with fat adapting these days?

-Common fat adapting/low carb strategies in the performance space

-What life lessons can we learn from running?

+ so much more in-between.

I loved this chat and I know you will too.

Where to find Kelsey:

IG: @sportsdietitiankelsey

Website + Links: meteornutrition.com

Buy her ebook - Meteor Marathon Method

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Just some thoughts that came to mind as I've been creating content + working with people this time of year..

Identify what camp you fall into and work on finding your gray area between the two extremes.

Be honest with yourself and make the decisions that you know are in your best interest. Even if that's the hardest decision to make.

Future you will thank you for it.

Enjoy the holiday season or whatever season you find yourself in. TIA for listening!

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

Such a fun + informative convo with my friend and fellow RD - Kara Goss. This was a jam packed episode on all things related to women's health and hormonal birth control (fellas.. this is an important conversation for you to hear too). Topics discussed:

-Types of hormonal birth control (HBC), how they generally work + considerations when starting.

-Nutritional considerations while taking HBC.

-Coming off birth control + post-birth control syndrome: what to expect, what symptoms might present and how to approach your nutrition alongside that.

-Lifestyle modifications for symptom management & hormonal health.

-How suboptimal nutrition and restriction can negatively impact women post-birth control.

-How can we improve body comp + take care of our internal health simultaneously?

-Important mindset shifts and doing the inner work alongside external transformations.

+ so many things in-between.

This episode is a must listen - I know you'll love this one.

Resources:

Period Repair Manual (Book)

Where to find Kara:

IG: karagoss_rd

Podcast: Not Your Quick Fix

Check out Kara's Link Tree HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Another great Q&A in the books - ty to everyone who continues to ask questions on Instagram. Topics discussed on this episode:

-Is eating candy during workouts actually 'good' for you?

-How to hit 10k steps consistently.

-Should you be traveling with your supplements.

-My thoughts on the chicken, broccoli + rice diet for weight loss.

-Will you lose a lot of muscle if you don't workout for a week?? Let's discuss.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

Had my guy Andy (@andythrd) back on the podcast to talk about liver health. If you didn't listen to our first episode:

Listen to it on Spotify HERE

Listen to it on Apple Podcast HERE

Topics discussed on this episode:

-Recap on the liver: what it does + why it's important.

-Fatty liver disease - prevalence, concerns + what to do about it.

-Alcohol and it's impact on the liver.

-Fructose - should it be something you avoid at all cost??

-Important foods + compounds that improve liver health.

-Liver disease in relation to insulin resistance, metabolic disease and the gut microbiome.

+ many.. many side tangents in-between.

Where to find Andy:

IG: @andytherd

Check out his Fatty Liver Coaching Program HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening! This was a fun chat, I know you'll enjoy this one.