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!