The Luke Smith Nutrition Podcast
Talking all things nutrition, fitness and mindset to help you optimize your life and create the best version of you.
171: 5 things sabotaging your physique goals + progress in the gym
One of the more common statements I get from people - "I've been workout out but haven't been seeing results" or "I've got the workout part dialed in.. but it's my nutrition that's keeping me from where I wanna be"
Let's talk about why this happens + what you can do about it. Topics discussed:
-Working out to justify overeating/drinking
-Being sedentary outside of the gym
-Not training hard enough + reassessing your efforts in the gym
-Protein recommendations
-Importance of stress management and sleep
<...170: Q&A - Full fat vs low fat dairy, lowering triglycerides, my disease prevention + quality of life plan, foods I personally limit for better health
Got through as many q's as I could for this one - topics discussed:
-Difference between full fat vs low/no fat dairy. Is one healthier?
-Getting routine bloodwork and strategies to lower triglycerides.
-What my personal definition of a disease prevention/longevity plan looks like.
-Foods I personally avoid/limit for health reasons + why.
+ so much more in-between.
Ty to everyone who asked these q's as always! Had to keep this one on the shorter side but hope you enjoy it.
<...169: We hired a sleep coach⌠hereâs what I learned + how it applies to adults
We hired a sleep coach about a month ago⌠and I learned way more than I expected.
I had assumptions about what sleep training would be.. rigid and harsh. But it wasn't.
What it actually required was structure, consistency, tracking and creating the right environment. And the parallels to nutrition and behavior change were impossible to ignore. Topics discussed on this episode:
â What I thought sleep training was vs. what it actually looked like
â Why structure creates freedom
â Why consistency beats intensity
â How short-term discomfort leads to long-term...
168: Losing weight without tracking calories + my fat loss experiment to kick off the year
I'm trying something new this year: losing 10 pounds without tracking calories or food. In this episode we talk about:
-Why I want to try and lose some weight to start the year
-How this differs from previous fat loss efforts
-Methods, my approach and expectations going in
-Obstacles I'm accounting for + how I'm planning on navigating around them
-Some things I hope to learn along the way
-How all this pertains to you and your current/future fat loss efforts
+ so much more...
167: My thoughts on the new 2025-2030 Dietary Guidelines for Americans
The new Dietary Guidelines are out. Some people are celebrating âbig changes,â while others are criticizing them. So in this episode, Iâm sharing my thoughts on what actually changed, what didnât, and what really matters when it comes to public health. Topics discussed:
What the Dietary Guidelines for Americans are (and who theyâre actually for)How often the guidelines are updated and who writes themFood pyramid vs. MyPlate and why the âwe flipped the pyramidâ narrative is misleadingWhy guideline adherence has always been lowSaturated fat contradictions and mixed messagingAlcohol guidance being more vaguePlant protein and why deprioriti...166: Giving yourself permission to pivot + some of my new yearâs resolutions
This episode is a little reflective. Iâm talking through a few things Iâve stepped away from recently and why giving yourself permission to pivot doesnât mean you failed or quit. Sometimes things serve you for a season and itâs okay to move on when they no longer fit.
Also talk a little about my own New Yearâs resolutions + how you should think about goal setting this time of year.
+ a ton of side tangents in-between.
Where to find me:
IG: @lukesmithrd
Check out my web...
165: How to navigate the âcâmon, live a littleâ crowd & making your own choices
Itâs that time of year.. work parties, friendsmas, family gatherings, social events. And with that comes a whole lot of opinions about what you should be eating or drinking.
Let's talk about how you can navigate the âcâmon, live a littleâ crowd without letting other people make decisions for you.
Because what you choose to do is none of their business ..and what they choose to do is none of yours.
You can enjoy the holidays, eat the foods, drink the drinks, go off your usual ro...
164: Ocean Trail - Bounce back culture, losing weight + body recomposition postpartum, realistic timelines & sustainable progress
Had the pleasure of having fellow coach and trainer - Ocean Trail - on for this episode. Ocean is a mom of two, former collegiate athlete and bodybuilder whose entire coaching philosophy centers around helping people get sustainably jacked.
In this episode, we dive into the reality of postpartum weight loss, the pressure to âbounce back,â and what a healthier, more realistic approach actually looks like for women after having a baby. Topics discussed:
-Bounce back culture. What it looks like before kids vs. after
-The pressure many women feel postpartum around timelines, body...
163: Q&A - Exercising when sick + using the neck check, cardio and hunger, magnesium for stress, vegetable cooking methods, feeling unmotivated with your current training, when to throw your leftovers out
Answered as many as I could on this one - ty again to everyone who keeps asking q's + engaging on social media. Topics discussed:
-Is it safe to exercise when you're sick? How to use the neck check + some other reminders.
-How much does cardio impact hunger?
-Do I recommend supplementing with magnesium for stress management?
-Does steaming veggies lower nutritional value?
-When to throw out your leftovers
-Feeling a lack of motivation with lifting + what you can do about it.
+ so much...
162: Andy De Santis - Grocery shopping on a budget, building a food menu for the week, 'Superfoods' + some of our favorite foods you could/should be eating more of
Another great chat with my guy Andy (@andytherd). This is our 3rd episode to date - check out our previous 2 discussions about the liver:
Episode #84: Unpacking the word 'detox', liver health + fatly liver disease, micros and coffee
Episode #114: Improving liver health, alcohol + fructose, foods you should eat more of
Topics discussed on this episode:
-Grocery shopping on a budget + how to save money on food each month
-Building a menu for the week
-Fundamentals of prepping food and eating more meals made at home
<...161: Dr. Nicole Lippman-Barile - Does a healthy diet 'cure' depression? Impacts of diet/exercise on depression + mental health, ADHD & Autism, when to see a therapist and so much more!
Had the pleasure of having Dr. Nicole Lippman-Barile (@feedyourmental) on to talk about all things mental health and depression. Topics discussed:
-What is depression? How do we define it? Does everyone experience the same symptoms?
-Does a healthy diet 'cure' depression? What the research says + some common misconceptions
-Impacts of exercise on depression and mental health
-Modifiable + non-modifiable risk factors as it pertains to developing/working through depression
-Challenges people face when dealing with depression and why common messaging online might not be helpful,
-A conversation around...
160: Erik Underwood - Men's health, inner work, masculinity + current state of the 'modern man'
Surprise.. had my guy Erik Underwood back on the show to talk all things mens mental/physical/emotional health. I promise all my ladies can benefit from listening to this one too. Topics discussed:
-Current state of the 'modern man' + how it's evolved over time.
-Defining masculinity & exploring positive vs toxic masculinity
-How social media influences sense of community for better/worse
-What men can struggle with and potential consequences of that
-How to improve/change going forward
-Finding 'purpose' and allowing that to change over time<...
159: Travel observations, consistency + my thoughts on 'loud progress' you see/hear all the time
Just wanted to hop on and do a shorter episode talking about some travel observations I've made recently + a discussion around priorities, environment and how gambling relates to health/fitness lol I promise I'll connect everything together.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a 1:1 coaching application HERE
TIA for listening!!
158: Alcohol - how it impacts your body, health & fitness goals + ways to moderate it
I wanted to revisit + dive into alcohol again. What it really does to your body, how it can impact your health and fitness goals, and why it often gets a pass in our culture.
Let's break down the science, sharing practical tips to moderate your drinking through the holiday season, and giving you a no-judgment space to reassess how alcohol fits into your lifestyle.
It's an important topic so we need to keep talking about it:)
Where to find me:
IG: @lukesmithrd
Check...
157: Devyn Cox - Building a home gym, buying equipment on a budget, where to begin if you want to start training at home
Had my guy - Devyn Cox, RDN, CDCES - back on the show to talk about how to build a bad a** home gym. The sound quality wasn't the best on this one but the chat makes up for it! Topics discussed:
-What equipment to buy with different budgets: $750, $3k & $7-8k
-Buying on a budget + reputable brands to keep an eye out for
-What our ideal home gyms would look like
+ so much more in-between.
If you want to listen to our last chat...
156: Q&A - Foods I keep in my freezer, plant diversity, high protein/low sugar cereals, fruit + bottled water
Little Q&A episode today - ty again to all the people who asked questions on IG the past few weeks! Questions answered:
-What foods I keep in my freezer for emergency situations.
-Should you think about plant diversity on a daily, weekly or monthly basis?
-My thoughts on magic spoon cereal (and other higher protein cereals).
-Eating fruits not in season.
-Differences in brands of bottled water? Is there a 'best' one?
TIA for listening!
Where to find me:
<...155: Some thoughts around managing hunger in a deficit + everyday life
In this episode, I share some thoughts on managing hunger.. both when youâre in a calorie deficit and in everyday life.
Weâll talk about what drives hunger (like leptin, ghrelin, and even GLP-1/GIP meds), why it ramps up during dieting, and simple ways to keep it in check through food choices, lifestyle habits, and mindset shifts.
If hunger has been making things harder than they need to be, this oneâs for you.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
F...
154: What my 4-month-old is teaching me + some life/training updates
My daughter just hit 4 months and lately... itâs the small things that've been hitting the hardest. The laughs. The eye contact. The tiny milestones that somehow feel massive.
This episode is about slowing down, appreciating whatâs right in front of you, and how thatâs showing up in both life and training for me right now.
Not every win has to be loud to mean something. Sometimes the quiet ones hit the deepest.
Where to find me:
IG: @lukesmithrd
Check out my web...
153: Forgotten nutrition truths in the social media era
Let's talk about some nutrition 'truths' that've gotten lost over the past few years on social media.
Might be reminders for some.. or completely groundbreaking for others but let's talk about some things that've been top of mind for me recently.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
Fill out a coaching application HERE
TIA for listening!!
152: Joey Gast - Whatâs really standing in the way of your progress? Common struggles we see in coaching + things we've changed our mind on over the years
Loved this chat with my friend + fellow coach/RD - Joey. Topics discussed:
-What's standing in the way of people reaching their goals?
-Deep dive into the struggles we see most often in coaching.
-Goal setting, majoring in the minors + the constant battle of misinformation.
-Ways to measure progress and where to look beyond the scale.
-Things we've changed our mind on since starting our coaching business.
-The nutrition or training beliefs that evolved as new research (and more real-world experience) came along.
+...
151: Q&A - My thoughts on food dye changes/ingredient swaps, fat oxidation vs body fat loss, doing 3 vs 2 sets working sets with lifts, higher protein pasta + ice cream, newbie gains
Another Q&A in the books - ty to everyone who asks q's on IG every week! Questions discussed:
-Is there any part of me that wants to celebrate the recent food dye/ingredient swaps?
-Difference between fat oxidation + body fat loss
-Do I prefer doing 3 vs 2 sets? Talking about the differences between the two.
-High protein pastas - is there a superior brand?
-My thoughts on lower cal ice cream swaps like Halo Top.
-Newbie gains after not lifting for a while.
+...
150: Are you doing as much as you think?
A lot of people say theyâre âdoing everything rightâ with their health and fitness⌠but if you looked at their actual week, itâd probably tell a different story.
In this episode, we talk about the gap between what you think youâre doing and whatâs actually happening, why itâs so easy to fool yourself, and how to get honest so you can actually make progress again.
This applies to all things in life, but health and fitness is where that disconnect tends to slap you in the face first.
<...149: Andres Ayesta - Perfectionism, conscious vs subconscious thinking, behavior change + Carnivore vs whole foods diet experiment
Had a great conversation with fellow coach and dietitian Andres Ayesta on this episode. Topics discussed:
-Navigating perfectionism in nutrition/fitness + all areas of life
-Conscious vs. subconscious thinking & how it shapes our habits
-Andres' current dieting experiment: Modified Whole30 followed by Carnivore
-The mindset behind self-experimentation and dietary extremes
-Calorie and protein targets: how he set them and why
-Tracking progress with bloodwork, body comp, and more
-What he's learned/experienced so far and some general thoughts on the carnivore diet.
<...148: Stop overcomplicating s*** when it comes to your health + fitness
There's a lot of noise out there around health + wellness.. a lot of BS and people trying to capture your attention/money.
Block out the noise. Adopt more of a minimalist mentality with your health and fitness and watch your progress + mental health improve alongside of it.
Let's talk about some things I think you should be focusing on and consistent with.
Just me rambling a bit here but I hope you enjoy this one!
Where to find me:
IG: @lukesmithrd<...
147: 30 years 30 life lessons
Not that I'm super old hah but in honor of my 30th bday last week I wanted to use this episode to reflect on past failures, f*ck ups, and life-lessons I've learned along the way. Hopefully a few of these "lessons" will inspire you or at least make you view things a little differently.
Just me rambling on this one but I hope you enjoy it!!
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!!
146: Q&A - Metals/toxins in protein powder, losing weight while breastfeeding, managing social situations this summer + some q's about baby and dad life
A lot of good q's as always - topics discussed:
-Should you be concerned about metals or toxins in protein powder?
Check out this podcast by Dr Mike on a debate around 'chemicals'
-How soon is too soon when trying to lose weight postpartum + breastfeeding.
-Managing social situations when food is out of your control.
-Eating/training during more stressful seasons of life.
-How the baby's sleeping + things that've been harder that I anticipated since having a baby.
+ so much more in-between.
<...145: Beth Feraco (@bethferacofitness) â Alcohol, menopause, fat loss & what actually works for women in midlife
Such a wonderful chat with the one and only - Beth Feraco. Beth is a fellow non-bs nutrition coach & trainer. Highly recommend following her if you aren't already! Topics discussed:
-Swearing on social media
-Alcoholâs impact on health & fitness
-Lessons learned from being sober for over a decade
-Misconceptions around menopause, hormones + fat loss
-Feeling empowered with your health/fitness as you age
-Why lifting is non-negotiable for women in their 40s and beyond
-Bethâs recent fat loss phase and what made it easi...
144: Sometimes you need to do the opposite of what the fitness industry tells you
Sometimes the best way to make progress (or keep your results) is to do the opposite of what the fitness industry tells you.. myself included at times.
Let's break down some popular advice that can quietly make maintaining your results harder. I also want to share some of the mindset shifts Iâve been coaching clients on lately.
Hope you enjoy this one! TIA for listening.
Where to find me:
IG: @lukesmithrd
Check out my website HERE
143: Life updates + adjusting to dad life, changes I've made to my training, what this season of life is teaching me
It's been ~3 weeks since we welcomed our little girl into this world. Just wanted to hop on and give some life updates + talk about some things I've been thinking about since becoming a father.
Hope you enjoy this one - more updates to come!
Where to find me:
IG: @lukesmithrd
Check out my website HERE
TIA for listening!!
142: Calvin Scheller (pt. 2) - GLP-1 medications vs. 'supplements', insulin and blood sugar impacts on appetite, low-carb/ketogenic diets & ketosis, eating for fat loss + for life
Calvin Scheller is back on the podcast as we continue our deep dive into appetite regulation. If you missed part one of our conversation (episode 138), be sure to give it a listen first as it lays the groundwork for everything we cover in this episode. Topics discussed:
-Differences between GLP-1 medications vs. supplements marketed to consumers
-The role of insulin and blood sugar in appetite regulation
-Reducing post-meal blood sugar 'crashes' + where you should actually focus on
-The satiating effects of low-carb and keto diets/how they may support weight loss<...
141: Q&A - Adding cardio + calories, creatine gummies, when/how to suggest therapy to clients, supplements that I personally take & why
Another Q&A episode in the books - answering a handful of questions asked on IG over the past couple weeks. Topics discussed:
-Adjusting calories while increasing cardio + weekly movement.
-My thoughts on all the creatine gummies you've been seeing on social media.
-How often I suggest therapy to clients + how to bring it up.
-Supplements I currently take, doses and how they have/haven't changed over the years.
+ a lot of side tangents in-between lol.
Where to find me:
IG...
140: Katie V. (2025 Coaching Scholarship Winner) - Tracking food, pre-fat loss checklist + being in a deficit, navigating hectic work/family/travel schedules as a mom, resistance training at home
Such a fun + important chat with my former client - Katie - who was the recipient of my 4-month nutrition coaching scholarship this year. She's a stud and it was an absolute pleasure getting to work with her. In this episode, she talks about our experience working together - what motivated her to apply, what she learned along the way + how her relationship with food and fitness has evolved. Other topics discussed:
-Her dieting history dating back to her teenage/young adult years.
-How tracking food this time around was different from Weight Watchers + macros.<...
139: Erik Underwood - What can we learn from playing sports as adults? Navigating the hyper-optimization culture.. how much is too much? Lessons learned from public figures on social media, stuff we used to do that we don't do anymore
Another great chat with my guy - Erik Underwood - in the books. You know the drill with us.. anything and everything is on the table when we get together. If you haven't listened to our previous episodes, you can find us on episode 20, 40, 52, 68, 90/91 & 120. Topics discussed on this episode:
-What are some things we can learn from playing sports? Especially as adults.
-Discussion around emotional regulation, leadership, vulnerability + humility.
-Importance of community as we age.
-How to navigate the hyper-optimization culture we live in today / on social media.
-At...
138: Calvin Scheller (@calvin_scheller) â What influences our appetite? The fascinating physiology of appetite regulation + how our brain, hormones and environment shape when/how much we eat
Such a fascinating and jam-packed conversation with my guy - Calvin Scheller. Calvin has a real talent for breaking down complex science + together we dive into what actually influences our appetite. Topics discussed:
-What drives people to eat?
-How environment, psychology, and physiology influence what (and how much) we eat.
-Defining appetite: what it actually means.
-The role of the hypothalamus and brain in assessing our body's needs.
-Orexigenic vs. anorexigenic signaling (aka the signals that drive us to eat more or less).
-Hormones youâve probably he...
137: Insulin resistance + pre-diabetes: what it is and why it's important for long term health. What to do if you're diagnosed with pre-diabetes and how to reverse it
The prevalence of insulin resistance and pre-diabetes is on the rise so I wanted to break down this topic and go a little more in-depth on what it is/what to do about it. Topics discussed:
-What insulin resistance is and why it's important.
-How is this related to pre-diabetes? How do you diagnose pre-diabetes?
-Why does insulin resistance happen and how long does it take to develop?
-Nutrition + lifestyle interventions that can improve insulin sensitivity.
-If I had pre-diabetes and wanted to reverse it, what would I do?<...
136: Michelle Yates (@yatesnutrition) - How to spot disordered thinking patterns, influence of health psychology on decision making, breaking disordered eating patterns, our thoughts on 'bounce back culture', postpartum challenges for moms
Loved this chat with with my friend + fellow RD/nutrition coach - Michelle Yates, MS, RD. Topics discussed:
-Postpartum challenges/internal conflicts for moms (and dads/primary caregivers)
-What things influence our body image, eating patterns + thoughts around food?
-How our psychology and past experiences shape our perceptions of reality.
-Spotting disordered thinking + eating patterns + what to do about it.
-Common disordered eating patterns new moms might struggle with postpartum.
-Our thoughts on the 'bounce back culture' we live in.
-The idea around what you...
135: Understanding low-carb diets & how they work â Do you really need to cut carbs to lose fat? Substrate Utilization vs. Body Fat Loss
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:
<...134: Majoring in the minors, the Social Determinants of Health, important statistics + why health is determined by so many different factors
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...
133: Kara Goss (@karagoss_rd) - Birth control: different types, how they work, nutrition considerations when taking + coming off HBC. Managing post-birth control syndrome, improving body comp while prioritizing your mental/physical health
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.<...
132: Training Q&A (pt 2) - Should you be stretching? My thoughts on cold plunge/saunas, dishonesty in the fitness space, my essentials when going to the gym
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-betweenđ
Great q's...
