Doing a deep dive into some common blood markers your provider might order for you during a routine workup:

-Lipid panel - HDL, LDL, VLDL, Total Cholesterol, Triglycerides, ApoB + Lp(a)

-A1C + glycemic control

-Vitamin D

-Blood Pressure

We talk about what they are, what impacts them and what to do if they're out of range. I also use myself as an example + two other case studies at the end to tie everything together.

Moral of the story.. go get your bloodwork done if you haven't in a while. It's important.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

This past week I finished my fat loss phase that I started back in February of this year. I wanted to use this episode to update you all on how that went, how I went about it from an execution standpoint, how I was able to stay adherent and how everything turned out.

On this episode we'll also chat about:

-Time restricted feeding

-How a decrease in food variety can be helpful for fat loss + maintenance

-Scheduling diet breaks/re-feeds

-Size of deficit based on your starting point/current level of leanness

-Why I personally don't do body building shows

-Flipping the 'on/off' switch with your nutrition + fitness

-What my plans are now after finishing this fat loss phase

+ so much more in-between.

A lot to unpack on this one - but I know you'll find a few things applicable to your current situation + future fat loss endeavors.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!! Hope you enjoy this one!

Part 2 of my conversation with Alan Aragon - diving into some of the common misconceptions floating around in the nutrition space. Topics discussed on this episode:

-Should you be going low carb to lose weight?

-Cause of insulin resistance + improving insulin sensitivity

-Dow we need to be worried about rises in blood sugar after meals?

-Identifying sound nutrition advice/recommendations vs. marketing gimmicks

-Rise in popularity of vilifying seed oils - should they be avoided or included in your diet?

-Scaremongering around individual ingredients in the online nutrition space

+ so much more in-between.

I loved this conversation and I know you will too!

Where to find Alan:

Alan Aragon's Research Review

Instagram: @thealanaragon

Order his book: Flexible Dieting

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

I had a blast during this two-part discussion with the amazing Alan Aragon. In Part 1, we lay the foundation for understanding flexible dieting, its origins, and how you can apply it to your own life. This episode also sets the stage for what we’ll dive into in episode 106.

Listen to this episode and head over to part 2 where we dive into low carb diets, insulin resistance, blood sugar 'spikes', the insulin hypothesis of obesity, seed oils and so much more.

Where to find Alan:

Alan Aragon's Research Review

Instagram: @thealanaragon

Order his book: Flexible Dieting

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

TIA for listening!

Listen to the rest of this discussion on the next episode.

Had my good friend + fellow dietitian/online coach - Zoë (Schroeder) Grober - back on the show for a 2nd episode. Check out our last podcast here:

Spotify

Apple Podcasts

Topics discussed on this episode:

-Being consistent with content creation + balancing that with our personal lives/work

-Identifying what you want, managing expectations and taking action

-Changing priorities and working through the different season of life you find yourself in

-How social media has skewed our perception of what 'health' looks like

-Traveling stress free + 'staying on track' as you find yourself away from home

-Things we've changed our mind on + doubled down on as coaches over the last few years

+ so much more in-between.

I loved this episode and I know you will too.

Where to find Zoë:

IG: @fatlossrdzoe

Website: zoeschroedernutrition.com

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Football season is back.. which means more tailgates, BBQs, celebrations and social gatherings over the next few months. Let's talk about how you can enjoy them while still staying on track with your health + fitness pursuits.

This convo also applies to all other social events you attend as well - no matter what season you find yourself in.

Where to find me:

IG: @lukesmithrd

Website: https://lukesmithnutrition.com/

TIA for listening!

Just wanted to take a second and tell you about a recent experience I had joining a new gym. I get it.. changing up your routine, getting into a new gym or trying something new can be intimidating. Even I struggle with this stuff too at times. But I wanted to leave you with some thoughts/insights/reminders as you might find yourself in a similar situation going forward.

Hope you find this helpful!

Can always find me on IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Back with another Q&A for this episode - ty to everyone who's been asking questions on IG the past couple weeks. Topics discussed on this episode:

-Getting in effective workouts + nutrition around long work days/shift work.

-Moving away for college - advice with getting into a new routine.

-Is it normal for your menstrual cycle to be irregular in a deficit??

-Best ways to 'firm up' + get rid of cellulite.

-When + why someone should calorie/carb cycle.

-How to set up a 'lean bulk' and why 'dirty bulking' is dumb.

-Eating sweets/processed foods guilt free.

-Some reminders around getting over an illness + worrying about 'lost progress'.

+ so much more in-between.

Another solid Q&A in the books! I know you'll enjoy this one.

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!