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.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

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:

– What I thought sleep training was vs. what it actually looked like

– Why structure creates freedom

– Why consistency beats intensity

– How short-term discomfort leads to long-term stability

– Why environment matters more than willpower

– And how tracking exposed the inconsistency we couldn’t see

+ so much more in-between.

If you want to reach out to our sleep coach - Gayden - you can visit her website here:

https://www.thespaceforwhatmatters.com/

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

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 in-between.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

The new Dietary Guidelines are out. Some people are celebrating “big changes,” while others are criticizing them. So in this episode, I’m sharing my thoughts on what actually changed, what didn’t, and what really matters when it comes to public health. Topics discussed:

• What the Dietary Guidelines for Americans are (and who they’re actually for)
• How often the guidelines are updated and who writes them
• Food pyramid vs. MyPlate and why the “we flipped the pyramid” narrative is misleading
• Why guideline adherence has always been low
• Saturated fat contradictions and mixed messaging
• Alcohol guidance being more vague
• Plant protein and why deprioritizing it matters
• Conflicts of interest and public trust
• Social determinants of health and why access matters more than slogans
• What would actually improve population health

+ so much more in-between.

At the end of the day.. guidelines don’t change health outcomes, but systems do. Until nutritious choices are affordable, accessible, and realistic for most people, flipping the pyramid won’t move the needle.

Resources:

https://realfood.gov/

Read the 10-page Dietary Guidelines HERE

Read the scientific foundation for the guidelines HERE

Check out the Uncompromised Guidelines HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

This episode is a little reflective. I’m talking through a few things I’ve stepped away from recently and why giving yourself permission to pivot doesn’t mean you failed or quit. Sometimes things serve you for a season and it’s okay to move on when they no longer fit.

Also talk a little about my own New Year’s 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 website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening! Let's have a good year.

It’s 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 “c’mon, live a little” 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 routine and still be healthy af.

You’re also allowed to say no. Or do things differently. Or not explain yourself at all.

My only goal here is helping you feel more confident in your choices this time of year - whatever they look like. Let's talk about it.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

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 “bounce back,” 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 image and comparison

-Why so many women feel rushed to “get their body back”

-General guidelines for postpartum fat loss

-Mindset shifts and reframes for intrusive thoughts around body image

-Ocean’s personal postpartum fat loss and body recomposition phase

-How postpartum fat loss differed from pre-pregnancy efforts

+ so much more in-between! I enjoyed this chat and I know you will too.

Where to find Ocean:

IG: @ocean.trail

Join her group training program HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

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 more in-between.

TIA for listening!!

Where to find me:

IG: @lukesmithrd

Check out my website HERE