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 I’ve been coaching clients on lately.

Hope you enjoy this one! TIA for listening.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

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!!

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

-A closer look at the physiological changes in ketosis and their impact on hunger

-How different macronutrient balances influence hunger and cravings

-Common misconceptions around “balanced blood sugar” in wellness culture

+ so much more in-between.

This was another great chat, I know you'll love this one!

Where to find Calvin:

IG: @calvin_scheller

TikTok: @physiologywithcalvin

Check out Calvin's Coaching HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

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: @lukesmithrd

Check out my website HERE

TIA for listening!

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.

-Habits + behavior changes to compliment fat loss and body recomposition.

-Pre-Fat Loss checklist before going into a deficit.

-Being in a deficit + how she was able to adhere/execute on her targets consistently.

-Navigating travel and how to show up for yourself even when life gets chaotic.

-Her experience with resistance training and lifting at home

+ so much more in-between.

This was a fun chat & know know you'll appreciate Katie's perspective on everything.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a coaching application HERE

TIA for listening!!

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 what point are things being taken too far with our health/fitness.

-What we can learn from public figures that have some of the loudest voices.

-Stuff we used to do that we don't do anymore.

+ so many side tangents and stories in-between.

I loved this chat and I know you will too!

Where to find Erik:

IG: @eunder_wood

https://www.performancedu.com/

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

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 you’ve probably heard of - cortisol, serotonin, and dopamine & how they impact hunger.

-A deep dive into leptin: what it is, how it works, and what leptin resistance means.

-Why people with higher body fat levels might actually experience more hunger, not less.

-GLP-1 and GIP: their role in appetite suppression and a discussion around common weight loss medications.

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

Where to find Calvin:

IG: @calvin_scheller

TikTok: @physiologywithcalvin

Check out Calvin's Coaching HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

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?

+ so much more in-between.

Interested in learning more about diabetes, insulin resistance, low carb/keto diet and blood glucose spikes? Check out episodes 47, 50 & 106.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!