The Luke Smith Nutrition Podcast · Luke Smith

151: Q&A - My thoughts on food dye changes/ingredient swaps, fat oxidation vs body fat loss, doing 3 vs 2 sets working sets with lifts, higher protein pasta + ice cream, newbie gains

August 14, 2025·36 min·3 clips

Why swapping food dyes in ultra-processed foods won't fix our health crisis.

Luke Smith answers listener questions submitted via Instagram in this solo Q&A episode. He addresses food industry trends, exercise physiology, and practical diet strategies. Smith is a registered dietitian and nutrition coach who frequently discusses evidence-based fitness and nutrition. He expresses strong skepticism about recent voluntary swaps of artificial food dyes for natural alternatives in ultra-processed foods. Smith argues these surface-level changes distract from more significant public health issues like cuts to food assistance programs. He references news stories involving figures like RFK Jr. and Donald Trump discussing ingredient changes in products like soda. Smith explains the difference between fat oxidation and body fat loss, clarifying that the "fat-burning zone" during exercise does not directly translate to losing stored fat. He states weight loss is driven by a sustained calorie deficit, not by the body's primary fuel source during activity, and notes people can gain weight on ketogenic diets if in a calorie surplus. On programming resistance training, Smith personally prefers two hard working sets per exercise over three, citing psychological and physiological benefits like increased effort per set. He mentions testing this approach over the past six to nine months with himself and clients. He compares higher-protein pasta brands like Banza and Barilla, stating the choice is largely based on personal preference, budget, and macronutrient needs. Regarding low-calorie ice cream alternatives like Halo Top, Smith cautions that sugar alcohols can cause digestive issues and encourages listeners to examine why they choose swaps over regular versions. For a lifter returning after a summer off, Smith confirms they will experience rapid "newbie gains" due to muscle memory and can quickly regain previous strength and muscle mass. The episode's tone is direct, conversational, and opinionated, blending educational explanations with strong personal viewpoints. Listeners interested in practical, no-nonsense fitness and nutrition advice from a coach's perspective will appreciate this episode. Those seeking a purely neutral, academic presentation of nutrition science might find the strong opinions less appealing.

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