Great conversation with my friend and colleague - Sarah Carne. Sarah is a fellow trainer (both in-person and online) based out of Reno, NV. Topics discussed on this episode:

-Transitioning from cardio + low calorie diets to lifting and eating a ton of food.

-Why women (especially 'older' women) should be lifting weights.

-Benefits of having more muscle as we age.

-Common 'paths' that most people take when trying to get healthy and fit + why that often leave people feeling stuck.

-Body recomposition and 'newbie gains'.

-Building confidence in the gym and how that translates to you improving the quality of your life.

+ so much more in between.

Where to find Sarah:

Instagram: @lift.tacos.run.nachos

Website: sarahcarnefitness.com

Where to find me:

Instagram: @lukesmithrd

Website: lukesmithnutrition.com

Fill out a coaching application HERE

TIA for listening!

Really enjoyed this convo with my friend and fellow coach - Brianna Connel. Topics discussed on this episode:

-Deep dive into Bri's recent surplus + cut and how that pertains to the listener.

-Unlearning old mindsets, habits and behaviors + common mindset shifts needed to reach your health/fitness goals.

-How to let your fitness goals evolve over time.

-Why taking the 'long way' is actually the shortest route to achieving your goals.

-Embracing the different 'seasons' you'll have throughout your fitness journey.

-Having honest conversations with yourself and acknowledging the pros/cons of every goal oriented decision you make.

-'Wear the damn shorts' conversation + embracing the body you have now.

-Navigating wardrobe changes as your body changes, buying clothes that fit you and getting rid of old clothes that don't fit anymore.

+so much more in-between.

Where to find Bri:

IG: @briannaraefitness

Website: www.briannaraefitness.com

Podcast: Damn Strong Podcast (Spotify, Apple and Youtube)

Where to find me:

IG: @lukesmithrd

Website: lukesmithnutrition.com

Fill out a 1:1 coaching application HERE

TIA for listening!

Going through and answering some of the questions from my IG Q&A this past week:

1. Suggestions to help deal with low energy during the day?

2. Can you lose fat without tracking macros?

3. Mindset shifts when going more towards an intuitive eating approach?

4. My opinion on trying to avoid added sugars.

5. How can you lose weight while eating more?

6. Getting wisdom teeth out next week, off from the gym for 2-3 weeks. Scared to lose muscle/gains + what to do about it...

+ so much more in between.

Ty to everyone who asked a question this week!

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Life can be tough.. and I know that every single person who listens to this has gone through some sort of trauma in their lifetime.

Unfortunately, no one gets through life unscathed.

And for all my people going through hardships right now.. just know I see and feel you. You're not going through this s*** alone.

I hope you find peace and strength as you keep pushing through the mud right now.

And that goes for everyone.

This episode is me talking through some of the lessons I've learned since my dad passed 5 years ago now.

Keep living in the moment and stop letting the small things that happen day to day f*** with you as much as they do. Life's too short for that.

For more nutrition and fitness related content, follow me on instagram @lukesmithrd

Check out my website HERE

TIA for listening!

I'm not talking about a liver detox.. kidney detox.. juice cleanse, parasite cleanse or detox supplement stack..

Run from anyone trying to sell you those things.

Listen to this episode out and let's talk about the only 'detox' I'd ever recommend you do.

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

TIA for listening!

I'm leaving for a 2+ week trip to Greece here in the next couple days.. so I wanted to talk about some mindset shifts/changes in my approach when it comes to traveling.

In this episode, I use myself as an example along with 2 other case studies on ways to approach trips so that your nutrition + fitness can enhance that experience.. instead of taking away from it.

For a podcast more dialed in on the nutrition side of things, check out my last travel nutrition podcast (Episode 22) HERE

It is possible to say yes to memories without stressing about 'losing progress' or feeling to need to start over again when you return.

Always ask yourself what 90 year old you would think + enjoy the trips you have coming up.

For more nutrition + fitness related content, follow me on instagram: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!

Just wanted to talk about the recent article that published today in The Washington Post about the dietitians that were caught accepting money from the food industry.

If you haven't read the article yet, you can read it HERE

Long story short, conflicts of interest need to be taken seriously. And we (as dietitians) have a code of ethics we need to abide by.

But this brings up some other thoughts that I wanted to talk through on this episode.

I'd love to hear your comments/questions/input on this topic as well! You can always reach out to me, I'm always available.

Find me on instagram @lukesmithrd

Check out my website HERE

TIA for listening!

Answering some more q's from my IG Q&A this past week:

1. Are all processed foods 'bad'? + why we need to change the way we think about processed food.

2. Is it possible to increase your maintenance calories? (check out episode #7 for a more in-depth discussion on this).

3. Do you feel more instant energy when taking creatine?

4. Best type of cardio in addition to lifting weights.

5. Lost motivation to exercise.. tips to start over? + so much more in between.

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!

Just wanted to share a little story and relate it back to your own health + fitness pursuits.

Don't be an orchid. Be more like a garden weed.

Hope you enjoy this episode!

Follow me on instagram for more nutrition + fitness related content: @lukesmithrd

Check out my website HERE

Fill out a coaching application HERE

TIA for listening.

Loved this conversation with my friend and fellow dietitian nutrition coach - Kylee Van Horn - on all things related to RED-S, fueling for your sport and the consequences of overtraining/under-fueling. Kylee is a lifelong runner and primarily works with endurance athletes of all skill levels.

Topics discussed on this episode:

-RED-S (formally known as the female athlete triad). What is it? What are the symptoms? + What to do about it.

-Dangers of chronic under-fueling / overtraining in all athlete populations.

-Eating disorders + disordered eating patterns in athletes.

-Addressing symptoms, asking for help and the road to recovery.

-Finding the right team and creating a social circle to support your needs.

-Dealing with shame and other obstacles that arise when working towards better health and performance.

+so much more in between.

This is definitely a jam packed episode and I know you're going to enjoy it.

Where to find Kylee:

Instagram: @flynutrition3

Website: http://www.flynutrition.org

Where to find me:

Instagram: @lukesmithrd

Check out my website HERE

For 1:1 Coaching: Fill out an application HERE

TIA for listening! I'm always here if you need anything.