Giving a little update on the fat loss phase I started at the beginning of the year + talking about some strategies I've been using to help me stay in a deficit over the past ~7ish weeks. Topics discussed:

-Where I started vs where I'm at today (around 9lbs down)

-What my current eating/training regimen is + potential adjustments I might make

-My thoughts on fat loss 'hacks' you commonly see online

-Revisiting the big rocks when it comes to losing weight + improving health/body comp

-Some strategies I've been implementing that've helped me control how much I eat

-Key takeaways for you and how that applies to the season of life you're in

+ 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!!

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.

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!!!

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.