The Luke Smith Nutrition Podcast

Luke Smith
  • 5.0 (21)
  • NUTRITION

Talking all things nutrition, fitness and mindset to help you optimize your life and create the best version of you.

  1. 172: The bone health episode: nutrition considerations, lifting + exercise, supplements & so much more

    4D AGO

    172: The bone health episode: nutrition considerations, lifting + exercise, supplements & so much more

    Having strong bones is something we all know is important but it plays a bigger role in overall health than most people realize. Let's talk about how bone density changes with age, how it connects to blood sugar regulation + what actually works to build and maintain strong bones as we get older. Topics discussed: - Alarming statistics we should pay attention to -Peak bone mass and when bone loss typically begins -Osteoclasts vs. osteoblasts and how bone remodeling works -The link between type 2 diabetes and increased fracture risk -How progressive resistance training improves both bone density and A1C -Walking, cardio, weighted vests and osteogenic loading centers like OsteoStrong -Nutrition considerations, minerals, calories and supplement recommendations + so much more in-between. Where to find me: IG: @lukesmithrd Check out my website HERE TIA for listening! Always here if you need anything/have any more questions about this stuff.

    56 min
  2. 171: 5 things sabotaging your physique goals + progress in the gym

    FEB 6

    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 + 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!!!

    34 min
  3. 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

    JAN 28

    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. Where to find me: IG: @lukesmithrd Check out my website HERE TIA for listening!!

    34 min
  4. 169: We hired a sleep coach… here’s what I learned + how it applies to adults

    JAN 23

    169: We hired a sleep coach… here’s 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: – 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!!

    50 min
  5. 168: Losing weight without tracking calories + my fat loss experiment to kick off the year

    JAN 16

    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 in-between. Where to find me: IG: @lukesmithrd Check out my website HERE Fill out a 1:1 Coaching Application HERE TIA for listening!!

    51 min
  6. 167: My thoughts on the new 2025-2030 Dietary Guidelines for Americans

    JAN 9

    167: My thoughts on the new 2025-2030 Dietary Guidelines for Americans

    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 themFood pyramid vs. MyPlate and why the “we flipped the pyramid” narrative is misleadingWhy guideline adherence has always been lowSaturated fat contradictions and mixed messagingAlcohol guidance being more vaguePlant protein and why deprioritizing it mattersConflicts of interest and public trustSocial determinants of health and why access matters more than slogansWhat 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!!

    1h 8m
  7. 166: Giving yourself permission to pivot + some of my new year’s resolutions

    JAN 2

    166: Giving yourself permission to pivot + some of my new year’s resolutions

    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.

    49 min
  8. 165: How to navigate the “c’mon, live a little” crowd & making your own choices

    12/19/2025

    165: How to navigate the “c’mon, live a little” crowd & making your own choices

    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!!

    26 min
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Talking all things nutrition, fitness and mindset to help you optimize your life and create the best version of you.

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