It’s that time of year.. work parties, friendsmas, family gatherings, social events. And with that comes a whole lot of opinions about what you should be eating or drinking.

Let's talk about how you can navigate the “c’mon, live a little” crowd without letting other people make decisions for you.

Because what you choose to do is none of their business ..and what they choose to do is none of yours.

You can enjoy the holidays, eat the foods, drink the drinks, go off your usual routine and still be healthy af.

You’re also allowed to say no. Or do things differently. Or not explain yourself at all.

My only goal here is helping you feel more confident in your choices this time of year - whatever they look like. Let's talk about it.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Had the pleasure of having fellow coach and trainer - Ocean Trail - on for this episode. Ocean is a mom of two, former collegiate athlete and bodybuilder whose entire coaching philosophy centers around helping people get sustainably jacked.

In this episode, we dive into the reality of postpartum weight loss, the pressure to “bounce back,” and what a healthier, more realistic approach actually looks like for women after having a baby. Topics discussed:

-Bounce back culture. What it looks like before kids vs. after

-The pressure many women feel postpartum around timelines, body image and comparison

-Why so many women feel rushed to “get their body back”

-General guidelines for postpartum fat loss

-Mindset shifts and reframes for intrusive thoughts around body image

-Ocean’s personal postpartum fat loss and body recomposition phase

-How postpartum fat loss differed from pre-pregnancy efforts

+ so much more in-between! I enjoyed this chat and I know you will too.

Where to find Ocean:

IG: @ocean.trail

Join her group training program HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Answered as many as I could on this one - ty again to everyone who keeps asking q's + engaging on social media. Topics discussed:

-Is it safe to exercise when you're sick? How to use the neck check + some other reminders.

-How much does cardio impact hunger?

-Do I recommend supplementing with magnesium for stress management?

-Does steaming veggies lower nutritional value?

-When to throw out your leftovers

-Feeling a lack of motivation with lifting + what you can do about it.

+ so much more in-between.

TIA for listening!!

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Another great chat with my guy Andy (@andytherd). This is our 3rd episode to date - check out our previous 2 discussions about the liver:

Episode #84: Unpacking the word 'detox', liver health + fatly liver disease, micros and coffee

Episode #114: Improving liver health, alcohol + fructose, foods you should eat more of

Topics discussed on this episode:

-Grocery shopping on a budget + how to save money on food each month

-Building a menu for the week

-Fundamentals of prepping food and eating more meals made at home

-Repurposing food for different meals with similar ingredients

-Common obstacles people face when eating 'healthy' each week

-A discussion around the word 'Superfood' commonly used in the nutrition space

-Some of our favorite foods to incorporate + how to eat more of them

+ so much more in-between.

I loved this chat and I know you will too!

Where to find Andy:

IG: @andytherd

Fatty Liver Fighters Online Course

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!

Had the pleasure of having Dr. Nicole Lippman-Barile (@feedyourmental) on to talk about all things mental health and depression. Topics discussed:

-What is depression? How do we define it? Does everyone experience the same symptoms?

-Does a healthy diet 'cure' depression? What the research says + some common misconceptions

-Impacts of exercise on depression and mental health

-Modifiable + non-modifiable risk factors as it pertains to developing/working through depression

-Challenges people face when dealing with depression and why common messaging online might not be helpful,

-A conversation around ADHD and autism + how nutrition might/might not impact it.

-Benefits of therapy, when to see a therapist + who might benefit

+ so much more in-between.

I loved this chat and I know you will too.

Where to find Nicole:

IG: @feedyourmental

TikTok: @feedyourmental

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Surprise.. had my guy Erik Underwood back on the show to talk all things mens mental/physical/emotional health. I promise all my ladies can benefit from listening to this one too. Topics discussed:

-Current state of the 'modern man' + how it's evolved over time.

-Defining masculinity & exploring positive vs toxic masculinity

-How social media influences sense of community for better/worse

-What men can struggle with and potential consequences of that

-How to improve/change going forward

-Finding 'purpose' and allowing that to change over time

-Importance of having hard/honest conversations with ourselves

Some additional authors/educators on this topic:

Robert Glover, Traver Boehm, Mark Groves, Robert Bly, John Wineland, David Deida

Where to find Erik:

IG: @eunder_wood

Check out the Adventure Club Reno/Tahoe HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Just wanted to hop on and do a shorter episode talking about some travel observations I've made recently + a discussion around priorities, environment and how gambling relates to health/fitness lol I promise I'll connect everything together.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!!

I wanted to revisit + dive into alcohol again. What it really does to your body, how it can impact your health and fitness goals, and why it often gets a pass in our culture.

Let's break down the science, sharing practical tips to moderate your drinking through the holiday season, and giving you a no-judgment space to reassess how alcohol fits into your lifestyle.

It's an important topic so we need to keep talking about it:)

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!