197: Stop rounding down to zero

For a lot of you.. 'tis the season of trying to be at maintenance. Or this could be a time of the year where practicing eating more + not being in a deficit can be really productive. On paper it sounds easy, but let's chat about why this can be so challenging for some. And this applies to all seasons not just the holidays.Maintenance should be your best life but I get why it can feel so hard. Let's chat about it!Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening! Always here if you need anything.

Had my friend and fellow Dietitian - Katie Lounsberry - on the show to talk all things HYROX and fueling for performance. Topics discussed:-What HYROX is and why it's become so popular-Why carbs are important for high-intensity exercise/performance-Fueling strategies leading up to competition, on race day and during recovery-What "training low" means, potential benefits, drawbacks + who it might be appropriate for-Snack/food ideas for traveling, competing or long training days-Supplements worth considering for athletes-Improving athletes' relationships with carbohydrates and sugar-Why processed foods and simple sugars aren't inherently 'bad'+ so much more in-between. I loved this chat and I know you will too!!Where to find Katie:IG: @berrynourishedCheck out her favorite supplements HEREWhere to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!!

Convinced my wife to hop back on the show for episode 200. Had a blast chopping it up with her again and catching you guys up on life as parents and business owners.We talked about her experience with pregnancy, birth, and postpartum, what motherhood has taught her, and what it’s looked like to run a business while raising our daughter. Lots of honest reflections on what we expected, what surprised us + what we’re still figuring out along the way.Always special getting to share this side of our lives with you guys. Appreciate you being here for 200 episodes!Where to find me:IG: @lukesmithrdCheck out my website HERETIA for listening!

Had my guy Edin Sehovic on the show today to talk about all things tennis, some life lessons we can take from the sport + the importance of playing and having fun again as an adult. Topics discussed:-Getting into tennis as an adult + why we love the sport-Mastering the fundamentals before worrying about the nuanced stuff-Lessons from tennis that carry over into life-Learning to take L’s, check your ego + suck at something for a while-Nutrition/hydration recommendation for tennis + other sports-Why health + fitness goes beyond food and what we eat -Some rapid fire Q's related to tennis at the end+ so much more in-between. Where to find Edin:IG: @evidencenutritionYouTube: @evidencenutritionWhere to find me: IG: @lukesmithrdCheck out my website HERETIA for listening!!

Elaborating more on some q's from my Q&A these past few weeks - topics discussed:-Controlling yourself around food at tailgates/events-Is 20min of cardio 4x/week enought?-Is micro-dosing GLP-1 something I'd recommend for anyone?-Is a 50 calorie surplus enough to build muscle?-How would I rate Mitopure gummies or gummy supplements in general?-My thoughts on bread with OO vs butter.+ so many side tangents in-between. Where to find me:IG @lukesmithrdFill out a 1:1 Coaching Application HERECheck out my website HERETIA for listening!!

After a handful of sleepless nights with a teething toddler, my normal routine went completely out the window this past week lol. Let's talk about adjusting the plan without abandoning yourself, managing your expectations during difficult seasons + refusing to round an imperfect week down to zero. Where to find me: IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!!

Just some thoughts on the simple habits/behaviors/mindsets you can adopt if you haven't already. Especially if you're working towards better health. Most of the other stuff you see out there is noise. Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching Application HERETIA for listening!!

I recently bought a Brick and it’s honestly been one of the simplest ways to spend less time on my phone. I want to share my experience using it, why it’s helped me so much + what it reminded me about self control, willpower and making better choices easier.Where to find me:IG: @lukesmithrdCheck out my website HEREFill out a 1:1 Coaching application HERETIA for listening!!

Over the last 5-6 years, therapy has been one of the best investments I've made in myself. Let's talk about why I first decided to go, why I recently started seeing a new therapist, what getting diagnosed with OCD has taught me + how it's changed the way I approach my work, relationships, fatherhood and everyday life. We also talk about perfectionism, exposure therapy, medication and some of the biggest lessons I've learned along the way. Whether you've been in therapy for years, you're thinking about starting, or you've never considered it before, I hope my experience gives you a different perspective on what personal growth can look like.TIA for listening! Appreciate you as always.Where to find me: IG: @lukesmithrdCheck out my website HERE

Another Q&A episode in the books - ty to everyone who asked q's as always. Topics discussed: -Does pure barre count as resistance training?-Thoughts on taking unplanned rest days when your body is feeling beat up. -Workout ideas to do with a broken foot / in a walking boot.-Are lettuce wraps really that much healthier than eating a regular bun?-Are DEXA scans worth it?!?+ so much more in-between. Where to find me:IG: @lukesmithrdFill out a 1:1 Coaching Application HERETIA for listening!!