I opened up my food tracker for the first time this past week.. let's talk about why. Along with some updates on my fat loss phase, what my plan is moving forward and some thoughts around common arguments people might make against calorie tracking.

I'll do one more fat loss update at the end of this month as I wrap things up!

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!!

Go check out my previous podcast (Episode 23: Making informed decisions) for a deeper dive into this topic.

Just wanted to talk about how that's applied to my life recently + what sacrifices I've had to make to get/stay at a lower body fat percentage.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!!

Talking about something you've heard me discuss before on here + reinforcing the importance of getting routine bloodwork done. Topics discussed:

• What routine bloodwork actually tells us (and what it doesn’t)
• CRP and what inflammation markers can indicate
• Lipid panel breakdown (HDL, LDL, triglycerides) + where ApoB fits in for cardiovascular risk
• Vitamin D and its roles beyond bone health
• Vitamin B12: why it matters and key considerations for plant-based eaters
• TSH and a discussion around thyroid function and additional labs to check
• Hemoglobin A1c and long-term blood sugar control
• Comprehensive metabolic panel (CMP) + CBC
• Testosterone (total, free, SHBG) and why looking at all three gives better context
• Nutrition + lifestyle considerations for each

+ so much more in-between. It's a longer episode but I know you'll be able to take a few things away from this one.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!!

Ever eaten something and immediately thought, “Wtf is wrong with me.. why can’t I control myself??” It’s a pretty loaded question and impossible to reduce it down to one podcast hah but let me tell you a client story from this past week that might hit home for you.

It’s usually not about the food.. it’s about the moments that came before it and everything else going on around you. Just know you’re not broken + this kinda stuff happens more than you think.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

A lot of questions over the past couple months on IG - tried to answer as many as I could today! Topics discussed:

-Lower body presses, exercise swaps and programming considerations

-My thoughts on cottage cheese for breakfast

-Doing 2 workouts a day - pros/cons/considerations

-Cava vs. Chipotle + some thoughts around fast casual dining

-Benefits of canned fish, addressing concerns around salt, BPA and mercury

-Chicken nuggets from Costco + some reminders about 'processed food'

-Walking pads

+ so many side tangents in-between. Ty to everyone who continues to ask q's as always.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

I had my friend and fellow fitness coach - Dani Harrington - on the show to talk all things glute growth and staying in shape as we get older. Dani is an online coach and in-person women’s trainer who specializes in helping women build strength and confidence in the gym. Topics discussed:

-Lifting essentials for rebuilding your body after babies (and navigating training as we age)

-The types of workouts women tend to gravitate toward vs what actually drives muscle growth

-How to build stronger, bigger glutes

-Lower body exercises to prioritize + a conversation around training volume and intensity

-The minimum effective dose of strength training each week

-Common barriers to getting back in shape after kids

-Managing time constraints, limited support and comparing your body to others

+ so much more in-between.

Where to find Dani:

IG: @coachdanih

Check out her website HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Chances are... the ‘look’ you’re working towards isn’t gonna appear after losing the weight you’re trying to lose.

The people you compare ourselves to on social media have a combination of less fat AND more muscle than you do right now.

But who gives af what someone else looks like?

Wanting to look like someone else shouldn’t be the reason you wanna improve your nutrition + fitness habits. Do it because taking care of yourself is the ultimate form of self respect.. and no one else is gonna do it for you.

Ironically.. when you shift your mindset from wanting to look like someone else to wanting to create the best version of you.. cool s*** starts to happen.

I wanna share a story and make some points you can take with you here. Give it a listen and apply it to whatever season of life you find yourself in right now.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

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!!