Avsnitt
-
This was a continuation of last episode's Q&A - there were a lot of fun q's so I wanted to make sure I could answer them all. Topics discussed:
-Should you be stretching daily? What are some stretches I'd recommend?
-My thoughts on the cold plunge and sauna trends all over social media right now.
-People selling programs in the fitness industry + not disclosing their PED use.
-3 things I can't go to the gym without
+ many.. many side tangents in-between😅
Great q's - I know you'll enjoy this one.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening! Always here if you need anything.
-
Tried to answer as many q's as I could on this training Q&A.. but I only got through 3 lol. We'll bookmark pt 2 for another day. Questions answered on this episode:
-If I had to choose one exercise for each major muscle group - what am I choosing?
-Dealing with overlapping lower body soreness + structuring your lower body lifts each week.
-Is it better to start with easy runs or doing more high intensity work when getting into running?
Quick episode but a fun one! Working on doing more training only style podcasts this year so figured this would be a good start.
You know where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listenting!
-
Saknas det avsnitt?
-
Such a great chat with my friend + colleague - Tony Castillo - on how to optimize your performance as an athlete/high performing human. Topics discussed:
-What are the most important things to have dialed in as an athlete?
-Where do supplements/ergogenic aids fall on that list?
-Importance of sleep + how to get more of it. Implementation of the 10-3-2-1 rule.
-Tier 1 supplements to consider as an athlete + dosing recommendations.
-Importance of 3rd party testing/getting supplements from reputable companies.
-Conversation around TRT/HRT and GLP-1 medications.
-Sleep and testosterone levels + how to boost your testosterone naturally.
-Importance of nutrition, exercise and habit change alongside pharmaceutical interventions.
+ so much more in-between.
This was a jam packed episode! I know you'll enjoy this one.
Where to find Tony:
IG: @coach_tonycastillo
Website: https://nutritionfp.com/
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!!
-
Had an amazing conversation with Dr. Jessie Hoffman, PhD, RDN, on all things related to gut health - what it is, why it matters, and how to support it. Jessie (a professor at Winthrop University) is a wealth of knowledge in the nutrition world + she shares so many invaluable insights in this episode. Topics discussed:
-Difference between the 'gut' vs. GI tract + why gut health is important.
-Walking through the process of digestion (where it begins to the key organs involved and how each plays a role in breaking down and absorbing nutrients).
-What are things we can do to take care of our gut?
-How much should you be pooping? What frequency can tell us.
-Fiber.. why, how much, importance of diversity and how to eat more of it.
-Probiotics vs prebiotics, fermented foods and other high fiber food products on the market.
-Why do people 'feel better' when they initially go on an elimination diet?
-Practical steps for figuring out what foods you do/don't tolerate.
-What do we not know about the gut yet..? Debunking some of the pseudoscience on your social media feed.
-Utility and/or efficacy for GI Maps, IGG tests + other gut testing being sold in the nutrition space.
+ so much more in-between.
I loved this chat and I know you will too!
Where to find Jessie:
IG: @jessiehoffman_phd
Website: www.jessiephd.com
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!!
-
This was a great chat with my friend + fellow RD - Dana Sowards. Dana is a sports dietitian and works with high performing endurance athletes. Topics discussed:
-Dana's history of recovering from an eating disorder, being an athlete + becoming an RD
-Resistance/strength training for endurance athletes
-Benefits of lifting, how to get started if you aren't already + lifting around your training schedule
-Periodization of training through different seasons
-Why rest is important & why more training isn't always better
-Deloads - what they are and how to incorporate them into your training blocks
-Supplements - the good, the fringe and the overrated
+ so much more in-between.
I loved this chat and I know you will too!
Where to find Dana:
Website: https://www.adashofdana.us/
IG: @a.dash.of.dana
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!!
-
Had a blast chatting with my fellow fitness & nutrition coach - Adam Pecoraro - on this episode. Topics discussed:
-Why should people track their food intake?
-What should people track?
-What leads to inaccuracies when tracking + what to do about it.
-Discussion around the "I'm in a deficit but not losing weight" comments.
-Posting content around facts rather than feelings on social media.
-Expanding your nutrition knowledge to accelerate results.
+ so much more in-between.
I loved this chat and I know you will too.
Where to find Adam:
IG + TikTok: @thefitadam
Check out his Youtube Channel HERE
Looking to start tracking food? Check out the MacroFactor App
Use the code: ADAM for a 2-week free trial
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!!
-
This was an amazing chat with my friend + fellow nutrition coach - Nicole Hagen. Nicole is a wealth of knowledge who teaches women how to ditch diet culture and eat for life. Topics discussed on this episode:
-Dissecting the "I know what I need to do... I just need to do it" mindset.
-Common mistakes people make when trying to eat healthier.
-Identifying mental changes that need to happen alongside physical transformations.
-Challenging the old stories/habits we keep telling ourselves.
-How the idea of 'clean eating' can be counterproductive.
-Reviewing the different inputs that can predict long-term success with nutrition/fitness.
+ so much more in-between.
I loved this conversation and I know you will too!
Where to find Nicole:
IG: @nutritionwithnicole
Website: https://nutritioncoachingwithnicole.com/
Check out her Podcast - Health, Wellth & Wisdom Podcast
Where to find me:
IG: @lukesmithrd
Check out my website 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!!
-
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!
-
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!!
-
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: [email protected]
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
-
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.
-
In this episode, I want to highlight some of the tactics the food industry uses to influence your buying decisions.
The #1 goal that food companies have is to get you to buy their products. And in all honesty, a lot of those companies don't give 2 s***'s about your health.
At the end of the day.. I really just want you to be an informed consumer. Not a consumer that buys things because you think it’s better for you because the label persuaded you to do so.
Let's talk about some of the things you can look out for when buying packaged foods + how to individualize that to you.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 Coaching Application HERE
TIA for listening!
- Visa fler
