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!!

Loved this chat with with my friend + fellow RD/nutrition coach - Michelle Yates, MS, RD. Topics discussed:

-Postpartum challenges/internal conflicts for moms (and dads/primary caregivers)

-What things influence our body image, eating patterns + thoughts around food?

-How our psychology and past experiences shape our perceptions of reality.

-Spotting disordered thinking + eating patterns + what to do about it.

-Common disordered eating patterns new moms might struggle with postpartum.

-Our thoughts on the 'bounce back culture' we live in.

-The idea around what you do matters less than the intention behind it.

-Why it’s not just about what you do—but the intention behind it (especially when it comes to food choices, body goals, and self-care routines)

+ so much more in-between. I know you'll love this episode!

Where to find Michelle:

IG + Social Media: @yatesnutrition

Website: https://yatesnutrition.com/

Podcast: Nourished & Free

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!

Taking a little deep dive into low carb diets, how they work for weight loss and some common misconceptions around carbs in the nutrition space. Topics discussed on this episode:

-What is a low-carb diet?

-How do most-low carb diets work for weight loss?

-Glycogen and water-weight fluctuations.

-Difference between substrate utilization and actual net body fat loss.

-How to decide what will work for you now + over the long term.

+ so many side tangents in-between.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Recorded this episode to give a few life updates + talk about some things that've been top of mind for me recently. Topics discussed:

-Majoring in the minors - what that means + why it can hurt people.

-Why do people get caught up in the 'weeds' of nutrition?

-Why these 'bad' foods aren't really the problem + what is.

-The role of social determinants of health.

-Important statistics that highlight what America is really struggling with.

-What we should be focusing on to make a meaningful impact on public health outcomes.

+ many.. many side-tangents in between.

Where to find me:

IG: @lukesmthrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

Such a fun + informative convo with my friend and fellow RD - Kara Goss. This was a jam packed episode on all things related to women's health and hormonal birth control (fellas.. this is an important conversation for you to hear too). Topics discussed:

-Types of hormonal birth control (HBC), how they generally work + considerations when starting.

-Nutritional considerations while taking HBC.

-Coming off birth control + post-birth control syndrome: what to expect, what symptoms might present and how to approach your nutrition alongside that.

-Lifestyle modifications for symptom management & hormonal health.

-How suboptimal nutrition and restriction can negatively impact women post-birth control.

-How can we improve body comp + take care of our internal health simultaneously?

-Important mindset shifts and doing the inner work alongside external transformations.

+ so many things in-between.

This episode is a must listen - I know you'll love this one.

Resources:

Period Repair Manual (Book)

Where to find Kara:

IG: karagoss_rd

Podcast: Not Your Quick Fix

Check out Kara's Link Tree HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!