The Luke Smith Nutrition Podcast
Episodes
79: Dan Feldman (@powerlifterdietitian) - Why is science important? What does 'research' even mean? Why every answer to a nutrition question is: 'It Depends', identifying evidence-based professionals vs quacks on social media...
01 Mar 2024
Contributed by Lukas
Making research cool again with my guy - Dan Feldman. Dan is a fellow dietitian and coach in the health space and does an amazing job communicating re...
78: Sustainability - wtf does that even mean?
23 Feb 2024
Contributed by Lukas
Little impromptu recording on the whole 'sustainability' conversation we constantly hear about in the health + fitness space.Remember.. 'sustainabilit...
77: Q&A: Egg carton labels, LMNT/electrolyte packets, mental warm-ups, salad dressings & salads, bloom/AG1 supplements, what makes a 'good' breakfast...
19 Feb 2024
Contributed by Lukas
Another Q&A episode in the books. Topics discussed on this episode:-Egg carton labels, terminology, making the best decision for you-Thoughts on p...
76: Fat loss strategies: mini cuts, traditional fat loss phases, slower + more drawn out deficits... what they are, my thoughts and things to consider for each
16 Feb 2024
Contributed by Lukas
Topics discussed:Mini cuts - what they are, why people do them + my thoughtsMore traditional fat loss phases - general guidelines, when to stopSlower/...
75: Jared Hamilton (@realjaredhamilton) - Doing the internal work, changing your psychology, dieting from the inside out, identity change, making mental gains + the benefits of therapy when pursuing your health/fitness goals
10 Feb 2024
Contributed by Lukas
Loved this conversation with my guy - Jared Hamilton. Dove deeper into the psychology of dieting and the importance of prioritizing your mental health...
74: Alex Larson (@alexlarsonnutrition) - 'Dieting' vs 'fueling' for performance, body recomp as an athlete, nutrition + training periodization, common fads in the performance nutrition space....
05 Feb 2024
Contributed by Lukas
Had a blast catching up + chatting with my friend and fellow dietitian - Alex Larson. Alex is a performance dietitian that helps endurance athletes fu...
73: Alex Engelman (@ae_nutritionandfitness) - How to choose an in-person / online personal trainer, understanding + building on fundamentals when lifting, benefits of tracking food, muscle soreness, celebrating the small victories....
29 Jan 2024
Contributed by Lukas
Always a good time chatting/catching up with my friend and fellow fitness coach - Alex Engelman. Alex is based out of Austin, TX and does both in-pers...
72: "How do I get my (insert loved one) to start being healthier?" Let's talk about it.
24 Jan 2024
Contributed by Lukas
Just some thoughts on the question "How do I get my (friend/spouse/dad/etc.) to start being healthier?"It's a great Q and it deserves its own podcast....
71: Jordan Lips (@jordanlipsfitness) - Fundamentals of building muscle, hypertrophy training vs. group fitness classes, training for life + longevity
15 Jan 2024
Contributed by Lukas
Always a great time with my friend and personal fitness coach - Jordan Lips. Jordan's one of the best in the business when it comes to hypertrophy tra...
70: How to transition away from food tracking + adopting a flexible dieting approach
12 Jan 2024
Contributed by Lukas
Building off of my last episode (what we can learn from tracking food), let's talk about how you can start to transition away from food tracking when ...
69: What you can learn from tracking your food intake for a period of time
11 Jan 2024
Contributed by Lukas
I tend to be an advocate for food tracking. When done in the right headspace.. it can be informative and help you build awareness around your nutritio...
68: Erik Underwood (@erikunderwood_) - THE EGO EPISODE. Identifying + acknowledging it and what to do about it. New Year's resolutions and so much more...
03 Jan 2024
Contributed by Lukas
This was my first live podcast recording with my friend and colleague - Erik Underwood. Always a blast getting him on the podcast. Topics discussed on...
67: Q&A: Cravings-where do they come from? Where does fat go when you 'burn it off'? When to take your vitamins, guide for cutting, healthy fast food options, caffeine...
22 Dec 2023
Contributed by Lukas
Another Q&A episode today.. as always thank you to everyone who asked q's on instagram this week!Topics discussed:-Do I subscribe to the idea that...
66: Life updates, working through injuries: nutrition, training + mindset adjustments on your road to recovery.
18 Dec 2023
Contributed by Lukas
Join me on this episode as I give some updates on my life, working through an injury and a bulking/training update. Back in November, I hurt my knee a...
65: Lindsay Dolashewich (@lindsaydolash) - Playing on Survivor (Season 42), experiences on the show that we can extrapolate to everyday life: weight loss and metabolism, macronutrients + their functions, being adaptable, the power of suggestion...
11 Dec 2023
Contributed by Lukas
It was a pleasure having Lindsay on this episode to talk all things Survivor + how it applies to all areas of life outside the show. Lindsay is a fell...
64: Kim Schlag (@kimschlagfitness) - Emotional eating: how to identify + overcome it, menopause, metabolism and aging, navigating diet culture and managing expectations with your health + fitness pursuits...
04 Dec 2023
Contributed by Lukas
Great convo with my fellow health/fitness coach - Kim Schlag - talking all things emotional eating, menopause and everything in between. Topics discus...
63: Dezi Abeyta (@deziabeyta) - Becoming a high performing human, practicing gratitude and appreciating the moment, chasing 'real' dopamine, defining your own pillars for success, habit change and creating rituals...
28 Nov 2023
Contributed by Lukas
It was a pleasure having my colleague and fellow coach - Dezi Abeyta - on the show for this episode. Dezi is husband and father, Latino entrepreneur, ...
62: Sarah Carne (@lift.tacos.run.nachos) - Why women (especially 'older' women) should be lifting weights, body recomp + newbie gains, building confidence in the gym, transitioning from cardio/low calorie diets to eating more & lifting hard
20 Nov 2023
Contributed by Lukas
Great conversation with my friend and colleague - Sarah Carne. Sarah is a fellow trainer (both in-person and online) based out of Reno, NV. Topics dis...
61: Brianna Connel (@briannaraefitness) - Letting your fitness goals evolve over time, cutting/bulking and nutrition periodization, unlearning old habits + mindsets that aren't serving you, WEAR THE DAMN SHORTS...
13 Nov 2023
Contributed by Lukas
Really enjoyed this convo with my friend and fellow coach - Brianna Connel. Topics discussed on this episode:-Deep dive into Bri's recent surplus + cu...
60: Q&A: Dealing with low energy, intuitive eating, 'avoiding' added sugars, how can you be eating more and losing weight?? Scared to lose progress after surgery...
26 Oct 2023
Contributed by Lukas
Going through and answering some of the questions from my IG Q&A this past week:1. Suggestions to help deal with low energy during the day?2. Can ...
59: Lessons I've learned since losing my dad 5 years ago
20 Oct 2023
Contributed by Lukas
Life can be tough.. and I know that every single person who listens to this has gone through some sort of trauma in their lifetime.Unfortunately, no o...
58: The only 'detox' I'd recommend you do...
12 Oct 2023
Contributed by Lukas
I'm not talking about a liver detox.. kidney detox.. juice cleanse, parasite cleanse or detox supplement stack..Run from anyone trying to sell you tho...
57: Memories > Macros. Saying yes to memories without stressing and mindset shifts around traveling.
18 Sep 2023
Contributed by Lukas
I'm leaving for a 2+ week trip to Greece here in the next couple days.. so I wanted to talk about some mindset shifts/changes in my approach when it c...
56: Dietitians are paid off by the food insudtry?!? My thoughts on the recent Washington Post article...
15 Sep 2023
Contributed by Lukas
Just wanted to talk about the recent article that published today in The Washington Post about the dietitians that were caught accepting money from th...
55: Q&A: Processed foods, 'best' type of cardio, is it possible to increase your maintenance cals?, creatine + energy, losing motivation to exercise....
07 Sep 2023
Contributed by Lukas
Answering some more q's from my IG Q&A this past week:1. Are all processed foods 'bad'? + why we need to change the way we think about processed f...
54: Be more like a garden weed
01 Sep 2023
Contributed by Lukas
Just wanted to share a little story and relate it back to your own health + fitness pursuits.Don't be an orchid. Be more like a garden weed.Hope you e...
53: Kylee Van Horn (@flynutrition3) - RED-S, signs/symptoms of under-fueling for your sport, eating disorders / disordered eating in athletes, why taking the 'long road' is actually the shortest path to your health + performance goals...
21 Aug 2023
Contributed by Lukas
Loved this conversation with my friend and fellow dietitian nutrition coach - Kylee Van Horn - on all things related to RED-S, fueling for your sport ...
52: Erik Underwood (@erikunderwood_) - Positive masculine + feminine energy, stupid trends you see in the health/fitness space, foam rolling + ice baths, transformation challenges, importance of context when creating content...
17 Aug 2023
Contributed by Lukas
Had my friend and colleague - Erik Underwood - join me for another great discussion on this episode.If you missed our last conversations, scroll back ...
51: Why misinformation around nutrition bothers me so much
10 Aug 2023
Contributed by Lukas
Just a little rant + story I wanted to share on why nutrition misinformation on social media makes me so upset.So many popular 'health' accounts are d...
50: Isaac Pohlman (@isaacpohlman) - Type 1 vs type 2 diabetes, managing blood sugar through nutrition, importance of sleep and stress management for BG control, should regular people use CGMs to monitor their glucose?
01 Aug 2023
Contributed by Lukas
Loved this conversation with my friend and fellow colleague - Isaac Pohlman - on all things related to diabetes and managing your blood sugar. Isaac i...
49: Q&A: My thoughts on 75 hard, celery juice, tips for overcoming orthorexia, net carbs vs regular carbs, what's the deal with coconut oil?
21 Jul 2023
Contributed by Lukas
Answering some questions from my IG Q&A this past week:1. What's the deal with coconut oil?2. General tips to help overcome orthorexia3. My though...
48: My current nutrition + training plan. Being in a surplus, progressive overload, tracking food, mindset shifts and my goals moving forward.
13 Jul 2023
Contributed by Lukas
Just a little update on what I'm currently doing with my nutrition + training.This was an unplanned episode but I wanted to share what's been on my mi...
47: Megan Koehn (@type2diabetescoachmegan) - Insulin resistance: what it is and how it can happen. Discussing diet considerations and exercise, popular supplements in the media, how to stay insulin sensitive...
08 Jul 2023
Contributed by Lukas
Had an amazing conversation with my friend and fellow colleague - Megan Koehn - on insulin resistance, stabilizing blood sugars, becoming more insulin...
46: Gayden Lewis (@gaydenlewis) - Newborn sleep coach: discussing common infant sleep problems + how to solve them, navigating postpartum challenges, stress management considerations, postpartum depression/anxiety...
26 Jun 2023
Contributed by Lukas
Loved this conversation with my friend and colleague - Gayden Lewis - on all things sleep related. Gayden has a mental health background and now works...
45: All sizzle, no steak. Stop giving all your attention to the flashy nutrition advice you see online and double down on the basics. Adopting a minimalist mentality with your health and fitness.
22 Jun 2023
Contributed by Lukas
We're constantly bombarded with flashy and attention-grabbing nutrition content online... a lot of it being BS unfortunately.Let's talk about why adop...
44: 10 Reminders as we head into summer (or any season you're in)
01 Jun 2023
Contributed by Lukas
Just some things to keep in mind as you navigate the summer months while working towards your health and fitness goals.These are likely things you alr...
43: Q&A: Casein before bed - is it necessary? Fasting and IIFYM considerations, how to find a therapist, weight loss tips for chronic yo-yo dieters...
25 May 2023
Contributed by Lukas
Answering all your question's from my IG Q&A this past week:1. Best sources of casein + is it important before bed?2. Is eating all your calories ...
42: Sleep - why it's important and what I learned tracking it the past 1.5+ years
15 May 2023
Contributed by Lukas
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 wit...
41: What does health 'look' like to you?
28 Apr 2023
Contributed by Lukas
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 ...
40: Erik Underwood (@erikunderwood_) - Training like an athlete, overtraining, building more confidence in the gym, motivation + discipline, minimalist vs maximalist mentality when exercising...
19 Apr 2023
Contributed by Lukas
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 e...
39: Benefits of resistance training (that have nothing to do with changing the way you look)
17 Apr 2023
Contributed by Lukas
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 p...
38: Complete guide to bulking - starting points, tracking progress, mindset shifts, when to stop...
07 Apr 2023
Contributed by Lukas
Everything you need to know about bulking:-Calculating a starting point + nutrient targets-Metrics to track-Expectations and mindset shifts-Lean vs di...
37: Q&A: Weight loss medications, is "survival mode" real?, how to calculate all 3 macros, protein bars, breaking the 'all-or-nothing' mentality, weighing raw vs cooked meat...
27 Mar 2023
Contributed by Lukas
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...
36: Elise Compston (@compstonkitchen) - Does eating healthy have to be boring? How to spice things up in the kitchen, planning meals for the week, minimizing food waste, feeling satisfied after eating, how to navigate eating with food allergies....
13 Mar 2023
Contributed by Lukas
Had an amazing chat with my friend and colleague - Elise Compston - from Compston Kitchen. Elise is fellow dietitian who specializes in recipe develop...
35: Reasons why you feel bloated all the time + what to do about it (that have nothing to do with food sensitivities). Gut health + strategies to improve your digestion
27 Feb 2023
Contributed by Lukas
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 workin...
34: Q&A: How much water should you be drinking? Intermittent fasting and body recomp, crash dieting before a vacation, can you get results while eating a 'bad' diet? Breakfast plate composition..
17 Feb 2023
Contributed by Lukas
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 ...
33: Kristen Ludwig (@nourishing.strong.families) - Navigating food, health, and fitness with your kids. How our childhood shapes our mindset around nutrition, challenging traditional feeding practices with kids, how fitness goals change over time...
30 Jan 2023
Contributed by Lukas
Had an amazing conversation with my friend and colleague - Kristen Ludwig - on this episode. Kristen is a fellow dietitian and personal trainer and mo...
32: Pre-fat loss checklist
20 Jan 2023
Contributed by Lukas
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 ...
31: Health and fitness industry marketing tricks
10 Jan 2023
Contributed by Lukas
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...
30: How to maintain your success long term
31 Dec 2022
Contributed by Lukas
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...
29: Devyn Cox (@thedevyn32) - Testosterone Optimization: what is it + why's it important, nutrition & lifestyle interventions, optimal levels and when to see a doc, TRT and herbal supplements...
27 Dec 2022
Contributed by Lukas
On this episode, my Dietetic Intern - Devyn Cox - presents a literature review on testosterone optimization as he finished out his rotation with me. I...
28: Stop thinking you need to always 'get back on track'
20 Dec 2022
Contributed by Lukas
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 su...
27: Jaimee Cooper (@soccer.nutritionist) - Nutrition for sport and exercise, preventing under-fueling, common misconceptions in the sports nutrition space, things we wish people weren't so confused about...
13 Dec 2022
Contributed by Lukas
This was an awesome conversation with my friend and colleague - Jaimee Cooper. Jaimee is a fellow dietitian nutrition coach who is passionate about he...
26: Q&A: Creatine timing, tracking all macros vs calories/protein, how to track alcohol, greens powders
22 Nov 2022
Contributed by Lukas
Answering some questions you submitted via Instagram. 1. When should you take creatine?2. How to track alcohol within your macros.. also exploring tra...
25: Stop only trying to make your 'best', better. Work on improving your baseline 'worst' instead
14 Nov 2022
Contributed by Lukas
Instead of always trying to make your 'best', better.. start thinking about making your baseline 'worst' better. Aka stop punting your health and fitn...
24: Priscilla Barnes (@wellness.in.bloom) - Thinking big picture with your health + fitness, navigating nurse life and taking care of yourself, being a caregiver and dealing with isolation, becoming resilient and how to prioritize you
26 Oct 2022
Contributed by Lukas
Had an amazing conversation with my friend and colleague - Priscilla Barnes. Priscilla is a fellow nutrition coach with a background in nursing. She l...
23: Making informed decisions and understanding trade-offs when working towards your goals
22 Oct 2022
Contributed by Lukas
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 h...
22: Traveling Tips - Eating and exercise considerations, changing your mindset, how to control your environment + so much more
11 Oct 2022
Contributed by Lukas
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 piec...
21: Kaylee Frazier (@feeding.fertility.rd) - The fertility episode. Nutrition considerations with reproduction, infertility, importance of macro and micronutrients, stress management, fertility considerations for men...
26 Sep 2022
Contributed by Lukas
Had a really great conversation with my friend and colleague - Kaylee Frazier.Kaylee is a fellow Dietitian and online nutrition coach. She works with ...
20: Erik Underwood (@erikunder_wood) - Breaking self-imposed limitations, how to create a better relationship with fitness, importance of being curious, qualities of a 'successful' client...
12 Sep 2022
Contributed by Lukas
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...
19: Why is it so easy to overeat on certain foods? (Psa: you're not addicted to food.. you’re just being misled and influenced by the food industry to eat more)
05 Sep 2022
Contributed by Lukas
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 wee...
18: Abby McQueeney Penamonte (@abbymcpabby) - Reverse dieting, metabolic adaptation, under-fueling, tips when using the scale, nutrition periodization, considerations when working towards your goals...
29 Aug 2022
Contributed by Lukas
Had a great discussion with my friend and fellow dietitian - Abby McQueeney Penamonte. Abby is a former ultra runner turned powerlifter, current weigh...
17: Travis Wilson (@traviswilson) - Importance of personal development and inner work, Goal setting, Working in the nutrition and fitness coaching industry, Breaking away from the all-or-nothing mentality
15 Aug 2022
Contributed by Lukas
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 p...
16: Q&A: Fiber, What's the 'best' type of alcohol?, Fat loss, Mindset shifts as you head into a cut
12 Aug 2022
Contributed by Lukas
Answering some questions received on my IG this past week:1. Constipation and all things fiber2. What's the 'best' type of alcohol to drink?3. Viscera...
15: Cut Review - Why I wanted to lose weight, prep + execution considerations & lessons I learned
15 Jul 2022
Contributed by Lukas
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-Whe...
14: Cardio vs Resistance Training - What type of exercise should you be doing??
30 Jun 2022
Contributed by Lukas
We dive deep into the differences between cardio and resistance training when working towards your goals. Resistance training can lead to better healt...
13: I drank alcohol for the first time in 5 months this past weekend... let's talk about it.
03 Jun 2022
Contributed by Lukas
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 pla...
12: My Story - Overtraining, Under-fueling, Playing the comparison game
27 May 2022
Contributed by Lukas
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...
11: Think about addition, not subtraction
11 May 2022
Contributed by Lukas
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 focus...
10: Pre & Post-Workout Nutrition
29 Apr 2022
Contributed by Lukas
Let's talk about Pre & Post-Workout Nutrition. -Meal timing-Macronutrient considerations-General recommendations -Working out in a fasting vs fed ...
9: Q&A: Can you drink alcohol and lose weight? Should you be taking a pre-workout supplement? Blue light from phones at night.. is it really that bad?
15 Apr 2022
Contributed by Lukas
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 ho...
8: Zoë Schroeder (@zoschro_nutrition) - Cardio to resistance training, Is being super lean really our best life? Discussing trade-offs when reaching your goals, Finding balance...
30 Mar 2022
Contributed by Lukas
Guest: Zoë Schroeder (@zoschro_nutrition).Topics: Going from running to lifting, getting show ready, getting over the fear of going to the gym for th...
7: Metabolism 101 - TDEE, 'Boosting' your metabolism, Why can some people eat more calories without gaining weight?
18 Mar 2022
Contributed by Lukas
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 calo...
6: Weight Regain - Why do you gain the weight back after losing it?
08 Mar 2022
Contributed by Lukas
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 d...
5: Fad Diets - How they work, discussing popular diets in the media, can we learn anything from them?
24 Feb 2022
Contributed by Lukas
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 lon...
4: Talking All Things I Used to Believe
09 Feb 2022
Contributed by Lukas
Intro - Talking about the Gap Vs GainThings I used to believe when starting my fitness/coaching journey:-The leaner you are, the healthier you are-You...
3: Reasons Why You May Not Be Seeing Results
21 Jan 2022
Contributed by Lukas
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...
2: Q&A: Creatine, Should You Bulk or Cut First?, Being In A Deficit, New Year's Resolutions
07 Jan 2022
Contributed by Lukas
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 b...
1: What is Diet Culture?
22 Dec 2021
Contributed by Lukas
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....