How to: Fitness

Send us Fan MailWhat if one of the most overlooked parts of our diet is also one of the simplest?In this episode, we’re taking a closer look at fiber and why it’s so easy to overlook. We’re not here to tell you to completely change the way you eat but we’re here to help you understand where fiber fits into the bigger picture and find practical ways to include more of it.🎗️ Timestamps:00:00 Are We in a Fiber Crisis?05:03 Have We Completely Forgotten About Fiber?09:06 Why Is Fiber So Hard to Sell?10:48 Fibermaxxing vs. Fiber Layering15:04 What Fiber Does & The Different Types19:52 Fiber & The Gut Microbiome26:23 Fiber, Heart Health, Cholesterol & Blood Sugar29:44 Whole Foods vs. Fiber Supplements37:08 How We Became a Low Fiber World46:16 Fiber Fast Talk: How Much Is Too Much?46:41 Does Fiber Make You Bloated?47:16 Smoothies, Sourdough, Potatoes & Frozen Vegetables49:20 Fruit Juice, Beans, Popcorn & High Fiber Foods52:16 Final Words📒 Resources Mentioned:📃 Association between dietary fiber and lower risk of all-cause mortality: a meta-analysis of cohort studies📃 NHS: How to get more fibre into your diet 🔗 Vietnamese beauty queen arrested for fraud over fibre gummies💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this episode, we looked into the research to ask: is all the fear around artificial sweeteners actually justified?We dive into the history of non-nutritive sweeteners, the challenges of nutrition science, and how artificial sweeteners compare to sugar. We get into the claims around artificial sweeteners and cancer, gut health, weight changes, metabolic disruptions, and cardiovascular disease. If you've ever wondered whether you should be worried about that Diet Coke, this one's for you.🎗️ Timestamps:3:56 Why We’re Talking About Artificial Sweeteners10:36 Different Types Of Sweeteners16:31 Aspartame, Acceptable Intake & Natural Sweeteners20:20 Why We Started Looking For “Natural” Alternatives31:24 What Observational Studies Tell Us38:26 Do Artificial Sweeteners Cause Cancer?41:55 Do Artificial Sweeteners Ruin Gut Health?43:45 Do Artificial Sweeteners Disrupt Your Metabolism?45:11 Do Artificial Sweeteners “Trick” Your Brain?48:19 Do Artificial Sweeteners Cause Cardiovascular Disease?49:09 The Diet Culture of It All53:08 Final Takeaways📒 Resources Mentioned:🔗 Episode 77 Resources💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailWe’re answering some of your listener questions around supplements. We know there’s a lot of conflicting (and loud!) supplement information out there, and we hope this episode helps you come away feeling far more confident in what supplements you may benefit from and, more importantly, which ones aren’t worth the time or money.🎗️ Timestamps:2:07 Is Creatine Necessary for Perimenopause/Menopausal Women?4:54 Supplementing for Increased Energy8:14 Why Are Electrolytes Everywhere On Social Media?10:06 How to Make Protein Powder Not Taste Disgusting?13:33 What Is Colostrum and is it A Worthwhile Supplement?15:40 Final Thoughts📒 Resources Mentioned:🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To)🎧 69 | Who Convinced Us We Need Electrolytes?📃 Colostrum💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailAI isn't just changing how we work but it might be changing who we trust for our health & fitness.We don't use AI to create our content and we don't use it to serve our clients but it's becoming impossible to ignore how quickly it's changing the wellness space. We are aware that AI-generated meal plans, workout programs, deepfakes and virtual influencers are rampant now and it's raising important questions about expertise, trust and where we get our health information.AI can be genuinely helpful but at what aspect does it falls short and how can approach it more thoughtfully. If you've ever used ChatGPT or been curious about AI or wondered how much you should trust AI-generated health advice, we hope this conversation helps you become a more informed consumer.🎗️ Timestamps:04:07 Why AI Feels Like Such A Big Conversation Right Now05:21 The Real Problem With AI Wellness Influencers15:33 Deepfakes & The Future Of Trust Online17:57 How AI Is Already Changing Coaching, Fitness & Wellness33:35 The Supplement Industry, AI & Confirmation Bias38:14 How To Think Critically In The Age Of AI & How To Use AI Without Falling For Misinformation46:06 Our Final Thoughts On AI, Trust & Critical Thinking💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailThere is a massive push for strength training right now in the fitness space - which we love! But not every hard workout is strength training and knowing the difference can help us better understand how our training is (or isn’t) supporting our specific goals.If you've ever wondered whether Pilates, swimming, F45, Burn Boot Camp or walking with a weighted vest actually "count" as strength training, this episode is for you. Kate walks through what truly defines strength training, what doesn't, and why concepts like mechanical tension and progressive overload matter if your goal is getting stronger or building muscle.If you're new to lifting or simply want to be more intentional with your workouts, we hope this episode helps you better understand what actually counts as strength training so you can spend less time guessing and more time moving with purpose.🎗️ Timestamps:05:54 Introduction To Strength & Resistance Training: Why It Matters For Everyone20:18 Why Strength Training Is One Of The Best Things You Can Do For Your Health22:50 What Actually Counts As Strength Training? Understanding Mechanical Tension29:15 Does Feeling The Burn Mean It's Working? & Progressive Overload Explained34:39 What The Research Says: How Many Days Should You Train & How Many Muscle Groups Matter?42:35 Practical Tips To Maximize Strength & Muscle Growth46:51 What Doesn't Count As Strength Training (Even If It Feels Hard)49:25 Do Pilates, Swimming, F45, Burn Boot Camp & Weighted Vest Walking Count?55:20 Do You Really Need A Smartwatch To Track Strength Progress?56:44 Final Takeaways: Focus On What Actually Builds Strength📒 Resources Mentioned:📃 QuickStats: National Health Interview Survey, United States, 2020📃 The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training📃 Muscular adaptations in low- versus high-load resistance training: A meta-analysis📃 American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews📃 Is a weighted vest a sufficient substitute for resistance training while dieting?🔗 ACSM Unveils Landmark 2026 Resistance Training Guidelines — First Update in 17 Years🔗 Brad Schoenfeld’s 3 Evidence Based Guidelines of Hypertrophy Training💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailCan a collagen supplement actually improve your skin, joints, and recovery… or is it just another wellness trend?Collagen is one of the most popular supplements on the market, and there is no lack of influencers telling us it’s a must have in our supplement regimen. In this episode, we look at what collagen is, why it declines with age and what the research actually says about its benefits. We also discuss collagen for hair and nails and whether industry-funded research changes how we should interpret the evidence.This episode is for anyone who's wondered whether collagen is worth adding to their routine. Whether you're already taking it, thinking about trying it, or just curious about the science, we hope this conversation helps you make a more informed decision.🎗️ Timestamps:02:04 What Is Collagen & Why Is It So Important For The Body?05:50 The Different Types Of Collagen & What They Actually Do13:40 What Happens To Collagen As We Age & Why It Matters For Healthy Aging19:54 How Collagen Supplements Actually Work Once You Consume Them23:07 Can Collagen Really Improve Skin Health, Elasticity & Wrinkles?28:42 Does Collagen Help Hair Growth & Nail Strength?32:09 Collagen For Joint Health: What Does The Evidence Actually Show?34:57 Can Collagen Build Muscle? Recovery, Protein Quality & Muscle Growth Explained40:10 Is Bone Broth A Good Alternative To Collagen Supplements?40:30 Collagen Research, Industry Funding & Final Takeaways💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailPMOS, formerly known as PCOS, recently underwent a landmark name change after a global consensus process involving patients, clinicians, researchers and health organizations. This episode is about much more than the recent rebrand. We explore what PMOS actually is, why the previous name created confusion, how insulin resistance and metabolic health fit into the picture, and what current evidence says about management options ranging from lifestyle interventions to medications, and what it all means for women’s health. This is perfect for anyone living with PMOS, supporting someone who is or simply interested in understanding one of the most common yet misunderstood endocrine conditions affecting women. 🎗️ Timestamps:03:37 PMOS: Why PCOS Was Renamed & Why This Historic Change Matters07:55 PMOS Explained: What It Is, Why The Old Name Was Misleading & Why This Goes Beyond Ovaries21:30 The Bigger Problem: Stigma, Women's Health Research & Why PMOS Is About More Than Reproduction31:21 What Causes PMOS? Symptoms, Complications & Who It Affects37:03 Is There A Cure For PMOS? Treatment, Management & What The Evidence Says39:00 The Myth of “Slow Metabolism” for Those with PMOS43:07 Insulin Resistance & PMOS + Inositol, GLP-1s & Current Treatment Options56:05 Final Thoughts & Takeaways: Why The Name Change Is Just The Beginning📒 Resources Mentioned:🔗 Episode 72 Resources💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailA lot of us have questions around training, protein, cardio, strength work and getting the most of our workouts but online fitness advice can make everything feel way more complicated than it needs to be. Whether we’re trying to get back into training after years away, wondering how often we actually need to work out or figuring out if things like swimming or weighted vests “count,” this episode is all about giving clearer and more realistic context. We wanted this conversation to feel practical, approachable and grounded especially for beginners or anyone trying to get back into movement again.🎗️ Timestamps:01:22 Is Muscle Memory Real Even After Years Away From Training?04:54 Does Protein Timing Actually Matter?08:57 How Many Days A Week Should You Strength Train To See Results?10:59 Can You Lift Weights & Train Core While Pregnant?14:11 Tips For Beginner Runners16:32 Thoughts On Walking With A Weighted Vest18:57 Does Weekly Swimming Count As Strength Training?📒 Resources Mentioned:🔗 Is a weighted vest a sufficient substitute for resistance training while dieting?💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailWhat if understanding macronutrients could make nutrition feel way less confusing?A lot of us hear terms like calories, protein, carbs and fats and only consider macronutrients in the form of “tracking macros” all the time. Rarely do we learn what important roles all macronutrients play in our bodies. So instead, we end up fearing food groups, obsessing over numbers, or feeling like we’re constantly eating “wrong” without fully understanding why.If you’ve ever felt guilty for eating carbs, scared of fats, confused by calories or overwhelmed by constantly tracking numbers, this episode is for you.🎗️ Timestamps:00:18 Introduction06:19 What Calories Actually Are & How They Work14:06 What Macronutrients Are (+ Is Water & Alcohol Included?)16 Protein Explained: Why Your Body Needs It24:13 Carbohydrates Explained & Signs You May Be Undereating31:45 Dietary Fat, 90s Diet Culture & Signs You’re Not Eating Enough39:31 The Risks Of Calorie Tracking & Becoming Too Fixated On Numbers45:01 Final Thoughts & Takeaways📒 Resources Mentioned:📃 Calories📃 International Society of Sports Nutrition Position Stand: protein and exercise📃 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains📃 Carbohydrates for training and competition📃 Nutrition and Athletic Performance📃 Calorie counting and fitness tracking technology📃 My Fitness Pal calorie tracker usage in the eating disorders📃 Effects of diet and fitness apps on eating disorder behaviours📃 The Science Behind the Academy for Eating Disorders' Nine Truths About Eating Disorders🔗 Fats & Cholesterol🔗 Fat: the facts🔗 General Public Nutrition Resources - British Dietetic Association (BDA)🔗 The Eatwell Guide🔗 Academy of Nutrition and Dietetics💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailDo we actually need electrolyte supplements… or are they just another sector of the wellness industry with a really strong marketing team?In this episode, we zoom out and look at how brands like Liquid IV and LMNT are marketed and why electrolytes have suddenly become part of everyone’s routine. We talk through what the research says about hydration, the controversy around sodium, and why for the average person, food and water are often enough.This deep dive is for anyone who’s seen electrolyte packets everywhere and wondered, “Wait… should I be taking this too?”🎗️ Timestamps:00:13 Introduction05:15 What This Episode Is About & Why Electrolytes Are Trending10:28 What Are Electrolytes & Do We Actually Need Supplements?12:33 When We Lose Electrolytes & When Replacement Is Necessary14:48 Do We Need Electrolytes Post-Workout? What Research Says16:24 Liquid IV Ads: What Are We Being Sold?19:58 Sodium Intake Recommendations & The J-Curve Controversy25:24 Popular Brands (LMNT, Liquid IV) & Science vs Marketing33:20 The Marketing Of Electrolytes & How Trends Influence Us45:16 Final Takeaways: Do We Really Need Electrolytes?📒 Resources Mentioned:🎧 #375: Salt, Sodium & Health📀 You're Being Lied To About Electrolytes📀 Take A Look | Liquid I.V. Game Day 2026 Commercial 🔗 Do You Really Need Electrolyte Supplements? What to Know Before You Buy🔗 Overview of Electrolytes🔗 About Sodium and Health🔗 Issue No. 73: LMNT📃 The INTERSALT study: an addition to the evidence on salt and blood pressure, and some implications📃 Intersalt: an international study of electrolyte excretion and blood pressure. 📒 Complete list of resources here💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIs soy really bad for your hormones or have we been getting it wrong this whole time?In this episode, Michael shared what soy actually is, whether it’s a complete protein, how it compares to whey for muscle building and the biggest myths around soy like estrogen, testosterone and cancer. We also found out where the fear around soy came from and why it’s still so common today. This episode is for anyone who’s ever questioned soy, avoided it or just felt confused by all the mixed messages online.🎗️ Timestamps:00:00 Introduction: Why Soy Is One Of The Most Misunderstood Foods05:10 What This Episode Covers & Why Soy Became So Controversial08:35 What Is Soy? Understanding Where It Comes From & How It’s Used11:45 Is Soy A Complete Protein And How It Compares To Whey For Muscle Building16:43 Soy Myths Debunked: Estrogen, Testosterone, Hormones & Cancer Risks24:31 The “Soy Boy” Narrative: Where It Came From & Why It Stuck28:22 Are There Any Downsides To Soy? What To Be Aware Of29:47 The Environmental Impact Of Soy Production Explained34:26 Final Thoughts: Should You Eat Soy Or Not📒Resources Mentioned:📃 Effect of Soy Isoflavones on Measures of Estrogenicity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials📃 Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies📃 Soy and Isoflavone Consumption and Multiple Health Outcomes: Umbrella Review of Systematic Reviews and Meta-Analyses of Observational Studies and Randomized Trials in Humans📃 Soya products and serum lipids: a meta-analysis of randomised controlled trials📃 An unusual case of gynecomastia associated with soy product consumption💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailAre GLP-1 medications something we’re meant to stay on forever or are we missing the bigger picture?In this episode, Kate researched what actually happens when we take GLP-1 medications and what happens when we stop. We talked about the science behind weight regain, appetite changes, metabolism, and long-term health while also zooming out to look at the cultural, mental and societal impact these medications are having.This episode is for anyone curious about GLP-1 medications whether you’re considering them, currently using them or simply trying to make sense of all the noise online. If you’ve ever felt confused, overwhelmed or unsure about what’s “right,” this conversation is here to offer clarity, context and a more compassionate way of thinking about health.🎗️ Timestamps:00:00 Introduction: Why GLP-1 Conversations Feel So Confusing Right Now02:38 Do You Need To Be On GLP-1 Forever? Breaking Down The Biggest Question07:18 What GLP-1 Actually Does & Why 1 In 8 Adults Are Now Taking It11:37 The Bigger Picture: Consumerism, Culture & Our Complicated Relationship With Weight Loss17:53 What Happens When You Stay On GLP-1 Long-Term (Weight Loss & Health Effects)27:34 What Happens After You Stop GLP-1: Hunger, Digestion & Hormonal Changes31:19 Metabolic Adaptation Explained: Why Your Body Fights To Regain Weight36:04 Weight Maintenance Isn’t Simple: Access, Cost & Real-Life Challenges48:10 Building Support Systems: Habits, Exercise & Nutrition During And After GLP-153:27 Mental Health Side Of GLP-1: Food Noise, Apathy & Emotional Changes55:57 Final Takeaways: How To Think About GLP-1 Without Fear Or Judgment📒Resources Mentioned:🔗 FREE GLP-1 Question Kit🎧 42 | GLP-1 Medications Explained: What You Need to Know in 2025 📃 GLP-1 use in the UK & US🔗 Report on GLP-1 impacts on businesses and marketing🔗 Complete list of resources: Resources | 67💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this listener Q&A episode, we answer questions about yoga and strength, the push for higher protein intake, HRV tracking, supplements, 10K steps and the new US Dietary Guidelines. We break down (as always) what’s evidence-based, what’s being overhyped and where context actually matters.This episode is for anyone feeling overwhelmed by health trends, wearables, supplement ads, or conflicting advice. If you’ve ever wondered, “Do I really need to care about this?”,  this conversation is for you!🎗️ Timestamps:00:00 Introduction01:20 Can Yoga Build Strength Alone?03:35 Thoughts On The New US Dietary Guidelines07:25 HRV: Useful Tool Or Overhyped Metric?10:12 The Big Push For Protein: What’s Driving It?13:35 How To Convince Your Doctor That Your Health Is More Than Just Your Weight?19:07 Do 10K Steps Equal A 200–300 Calorie Deficit?21:26 Final Takeaways📒 Resources Mentioned:🎧 59 | The Proteinification of Everything🎧 43 | The Problematic Origins of BMI: Why This Health Metric Is Failing Us🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To)💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailWhy does being “informed” about health feel more stressful than ever right now? Probably because we’re bombarded with a barrage of conflicting information and you don’t need any qualifications to have a following online.In this episode, we sit down with Mallory DeMille, a marketing professional and content creator who sits at the intersection of wellness, fitness, social media, and misinformation. Using her background in marketing, she calls out misleading health narratives online and helps people understand how algorithms, influence, and fear-based messaging shape what we believe about our health. We talk about fear-based marketing, parasocial relationships, why extreme content gets rewarded, and how education can quietly turn into health anxiety.This episode is for anyone who feels overwhelmed by wellness content, unsure who to trust, or anxious about “doing health wrong.” If you want to stay informed without constantly feeling behind, this conversation we have with Mallory is perfect for you!🎗️ Timestamps:00:00 Introduction02:00 Who Is Mallory & Her Path Into Wellness06:22 How The Wellness Industry Has Shifted14:09 Why People Feel More Confused Than Ever21:33 Algorithms, Attention & What Gets Rewarded in the Online Wellness Space26:18 Trends People Miss (Parasite Cleanses & Parasocial Dynamics)33:15 Fear Mongering As A Marketing Tool37:17 Setting Boundaries With Wellness Content41:52 How Much Health Content Is Too Much?46:01 Two (2) Questions We Should Ask Before Believing Health Influencers 📒 Resources Mentioned:📃 Communication of nutrition information by influencers on social media: A scoping review💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailWhat if the test you’re trusting is actually making things worse? Or is actually not legit at all? Food intolerance testing has exploded in popularity but clarity & accuracy isn’t always what these tests deliver.In this episode, let’s talk about the booming food intolerance testing market, the difference between allergies, intolerances and sensitivities, and what proper testing actually looks like. Michael did a research about IGG food panels, home test kits, muscle testing, hair analysis and why many of these methods lack diagnostic value and can even cause harm.This episode is for anyone confused about food reactions, considering a food test or already restricting foods because of one. If you want to be a more informed, empowered consumer (without fear-based nutrition), this conversation is for you.📒 Resources Mentioned:🔗 British Dietetic Association - Food Allergy and Food Intolerance Testing🔗 British Dietetic Association - Home allergy testing kits – more harm than good?🔗 NHS lactose intolerance advice 📃Testing for IgG4 against foods is not recommended as a diagnostic tool: EAACI Task Force Report 📃 AAAAI support of the EAACI Position Paper on IgG4💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailWhat if menopause isn’t the problem but the misinformation around it is? So much of what we hear about menopause online is fear-based, oversimplified or just plain wrong and it leaves women feeling confused or helpless.In this episode, we walk through common menopause myths and misunderstandings — what it is, what it isn’t, and why you can’t “out-test” your way through it. Kate discusses hormone therapy history, common myths around metabolism, belly fat, HIIT, supplements, and what actually matters for strength, health, and longevity through perimenopause and beyond.This episode is for women navigating perimenopause or menopause, fitness professionals supporting clients through the menopause transition, and anyone who wants to feel more equipped to navigate the massive amount of misinformation out there.🎗️Timestamps:00:20 Introduction & Continuing Education04:57 Menopause News, Lived Experience & Disclaimers12:15 Menopause 101: What It Is (And Isn’t)20:01 Why Menopause Is Still Taboo23:10 Hormone Therapy & The Women’s Health Initiative35:08 Menopause Misinformation: You Can’t “Out-Test” It40:43 Menopause Belly, Metabolism & Body Changes46:49 HIIT, Strength Training & Weighted Vests53:35 Menopause Supplements & Creatine 01:01:42 Final Takeaways & What Actually Helps📒 Resources:🔗 Review of over 70 years of menopause science highlights research gaps and calls for individualized treatment🔗 Women’s Health Initiative (WHI)🔗 There is no hormonal test that is perfectly reliable to diagnose peri/menopause🔗 Dr Pauline Maki, PhD on hormone therapy and cognition📃 Changes in body composition and weight during the menopause transition📃 High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women📃 The 2023 nonhormone therapy position statement of The North American Menopause Society📒 Complete list of resources here💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailRecovery is one of the most talked-about parts of fitness, yet also one of the most misunderstood. We hear about ice baths, boots, red lights, cryotherapy and gadgets everywhere but very little about how recovery actually works for real people.In this episode, we break down what recovery really means, how to set realistic expectations and why the “boring” basics often matter more than the expensive tools. We explore popular recovery methods like compression boots, cryotherapy, red light therapy, infrared saunas and massage guns and explain who they may help, who they won’t and why context matters so much.This episode is for anyone who trains, feels tired, sore, or stuck, and wants to recover better without falling for hype. Whether you’re a recreational lifter, endurance athlete, or just trying to feel better in your body, this conversation will help you rethink recovery in a way that actually fits your life.🎗️ Timestamps:00:20 Introduction02:37 Why Recovery Expectations Matter05:44 Setting Realistic Recovery Expectations13:20 How We Actually Recover (The Basics)13:20 Compression Boots & Cryotherapy22:24 Red Light Therapy Explained24:39 Why Pro Athletes Recover Differently26:25 Infrared Sauna: Helpful or Hype?30:52 Massage Guns: Is It Helpful At All?35:00 When Recovery Becomes a Priority & How Michael Approaches Recovery40:28 Practical Takeaways About Recovery📒 Resources Mentioned:🔗 Cold water immersion impact on muscle/strength gains:- https://pubmed.ncbi.nlm.nih.gov/33146851/- https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/ - https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/🔗 Cold water immersion impact on brown fat: - https://pubmed.ncbi.nlm.nih.gov/35837014/🔗 Cold water immersion on mood: - https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/ 🔗 A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training 🔗 The Effects of Massage Guns on Performance and Recovery 🔗  Effects of lower-limb intermittent pneumatic compression on sports recovery 🔗  Whole-body cryotherapy or preventing and treating muscle soreness after exercise in adults💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIs there really such a thing as a “superfood,” or are they just another status symbol when it comes to the wellness world?In this newest episode of Season 4, let's explore where superfoods came from, why science doesn’t actually recognize the term, and how food marketing came in and filled the gap. This episode is for anyone who feels overwhelmed by nutrition trends, confused by wellness marketing, or pressured to buy the newest “healthy” products. We talk through the history of superfoods, the reductionist trap of isolating nutrients, and why food doesn’t work like a drug. Oh, we also explore why some foods affect people differently through nutrigenomics and epigenetics.🎗️ Timestamps:00:00 Season 4 Introduction02:53 Reintroducing The Hosts & What Season 4 Will Explore08:23 What Are “Superfoods”, Who Coined The Term & Why It’s Not A Scientific Category14:10 The History Of Superfoods22:52 The Rise Of Superfood Eras & Trend Cycles (Including ORAC Scores)35:14 Nutrigenomics: Why Food Affects People Differently & Popular Examples42:18 What We Should Consider Superfoods Instead47:05 Final Takeaways: How To Eat Well Without Superfood Hype📒 Resources Mentioned:Superfoods🔗 Superfood 'ban' comes into effect 🔗 Superfoods or Superhype? 📃 Risk factors for lung cancer and for intervention effects in CARET, the Beta-Carotene and Retinol Efficacy Trial 📃 Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases 📃 Environmental and social consequences of the increase in the demand for ‘superfoods’ world-wide 📃 Priority Micronutrient Density in FoodsEpigenetics📃 Epigenetic diet: impact on the epigenome and cancer 📃 Epigenetics in Adipose Tissue, Obesity, Weight Loss, and Diabetes 📃 Epigenetic linkage of aging, cancer and nutrition 📃 Epigenetic mechanisms in anti-cancer actions of bioactive food components – the implications in cancer prevention💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailWhy is everyone talking about fiber right now and is Fibermaxxing actually a new phenomenon or just another trendy word for something we should already be doing?In this Walk n’ Talk series, we break down the rise of “fibermaxxing” and the real benefits (and risks) of dramatically increasing your fiber intake. Kate and Michael share the science, the nuance and the awkward gut truths that don’t make it into TikTok. From digestive health and disease prevention to bloating and balance, we explore what happens when fiber becomes the main event on your plate and how to do it right.This episode is for anyone who’s curious about fiber, trying to eat better or confused by the latest wellness advice online. Come take a walk with us.🎗️ Timestamps:00:00 Introduction02:26 What Is Fibermaxxing?03:24 What Is Fiber & Are We Meeting Our Needs?05:55 Why You Can’t Overdo Fiber Overnight07:45 Fiber vs Protein: Why Both Matter09:33 What To Do If You Increase Fiber Intake📒  Resources Mentioned:📄  Dietary Guidelines For Americans💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailDo you think your protein powder is secretly harming you? In this quick Walk n’ Talk Bonus episode, we talked about the recent headlines about lead in supplements and separate the fear-mongering from the facts.We broke down what the Consumer Report article got right, what it exaggerated, and how to be a safe and intentional consumer of both supplements…and information. This episode is perfect if you're a fan of protein powders or other supplements and you want clarity on safety without falling for scare tactics.🎗️ Timestamps:0:00 Intro & Welcome to Walk and Talk Series1:10 Topic Overview: Lead in Supplements & Consumer Report3:40 What the Report Got Right vs. Overblown Claims6:56 Tips for Safe, Moderate & Conscious Supplement Use9:52 Key Takeaways & Outro📒  Resources Mentioned:📄  Lead toxicity from Ayurvedic medicines📄   Heavy metal contamination of prenatal vitamins🔗   Supplement Roulette by Dr. Jen Gunter🔗  Toxic chemicals and environmental contaminants in prenatal vitamins💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailDo cold plunges really work or are they just another wellness trend? This trend has taken the internet by storm but what does science actually say?In this episode, Michael dives deep into the research on cold plunges. We explore their history, the benefits (and myths) around recovery, inflammation, mood, sleep, and fat loss and where the evidence is still shaky. You will learn what cold plunges actually do for your body and what’s just clever marketing.So if you are curious about trying cold plunges or if you are an athlete wondering if ice baths really help, this science-backed episode about cold water immersion is for you.🎗️ Timestamps:05:52 Introduction to Cold Plunges09:53 History of Cold Water Therapy13:13 Cold Plunge Claims Vs. Research and Lack of Research Diversity16:36 Do Cold Plunges Help Muscle Recovery?20:22 Cold Plunges And Athletic Performance23:30 Cold Plunges For Inflammation & Immunity25:54 Can Cold Plunges Support Fat Loss?29:35 Cold Plunges For Mental Health & Mood30:36 Do Cold Plunges Improve Sleep?36:00 Do Men And Women Respond Differently To Cold Plunges?37:24 Final Thoughts & Takeaways📒 Resources Mentioned:📄 Sex difference in cold perception and shivering onset upon gradual cold exposure📄 Cold water immersion impact on muscle and strength gains:- https://pubmed.ncbi.nlm.nih.gov/33146851/- https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/?utm- https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/?utm📄 Cold water immersion impact on brown fat:- https://pubmed.ncbi.nlm.nih.gov/35837014/📄 Cold water immersion on mood:- https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailProtein bars, protein cereal, even protein popcorn. Protein-enriched products are everywhere, but do we actually need all this extra protein… or is it just another diet trend in disguise?In this episode, we discussed the science behind our protein needs, from how much you really need to thrive to what the RDA actually means (and why it may not be enough). We talked through myths like the “30g per meal” rule, the obsession with protein snacks, and the cultural moment protein is having right now. Plus, we broke down practical ways to meet your protein needs without falling into the trap of expensive products or unnecessary gimmicks.🎗️ Timestamps:4:30 Episode Introduction and Expectations8:23 The Cultural Shift and Rise of Protein Marketing15:20 Is Protein Obsession Just Another Diet Fad?19:20 RDA vs. Optimal Protein Intake Explained28:46 What Protein Is Made Of and How the Body Uses It30:49 The Hierarchy of Protein Intake (Total, Distribution, Timing)32:46 Busting Common Protein Myths37:58 Protein, Masculinity and Brand Narratives49:06 Meeting Protein Needs Sustainably and55:28 Final Thoughts & Key Takeaways📒 Resources Mentioned:🔗  Consumers are Seeking More Protein for Health and Taste in 2025 📄  International society of sports nutrition position stand: diets and body composition 🔗 Updated protein findings & FFM calculations 📄 How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution📄 Protein “requirements” beyond the RDA: implications for optimizing health 📄 Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis 📄 Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailWe’ve all felt the pull of chocolate after a stressful day or the urge to snack late at night, but what’s really happening in the brain when cravings hit?In this episode, we sit down with Dr. Raphael Cuomo to break down the hidden biology of cravings. From dopamine and stress hormones to the role of childhood exposure and even the surprising link to cancer risk, we talked about how cravings shape our health. We also talk about neuroplasticity and the hopeful truth that our biology is adaptive and we can rewire the way we respond to cravings.This episode is for anyone who’s ever felt frustrated with “willpower” advice, struggled with emotional eating, or wondered if cravings mean something deeper. If you want science-backed insights with practical takeaways, this one’s for you.🎗️ Timestamps:00:48 Intro & Guest’s Journey into Research04:39 What Cravings Really Are and What Shapes Them08:59 The Role of Anticipation in Cravings10:50 How Cravings Connect to Cancer Risk16:55 Why Resisting Cravings Can Backfire22:17 Sugar, Food & Drug Addiction: The Biological Comparisons25:23 How Childhood Exposure Shapes Lifelong Cravings29:09 Stress, Screens & the Modern Craving Loop37:27 Neuroplasticity: How Our Brains Adapt to Cravings46:54 Turning Craving Science Into Everyday Change📒 Resources Mentioned:👨🏻‍🔬 Get to know Dr. Raphael Cuomo 📖 Get a copy of his book: Crave: The Hidden Biology of Addiction and Cancer💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIs cortisol really the villain it’s made out to be?We’ve all seen the headlines, TikToks, and wellness trends blaming cortisol for everything from weight gain to “cortisol face.” But the truth is, cortisol isn’t just a stress hormone but an essential element for energy, metabolism, and survival.In this episode, we dig into what cortisol actually does, what really causes high levels, and why detoxes and “cortisol blockers” are NOT the answer. We’ll break down myths around adrenal fatigue, explore the link between exercise and cortisol and share what the research really says about supplements, stress, and lifestyle.🎗️ Timestamps:00:14 Quick Catch-Up & Why Cortisol Matters07:18 What Cortisol Actually Is (beyond “stress hormone”)09:38 Why Cortisol Isn’t Just A Stress Hormone 14:14  What Really Drives High Cortisol Levels24:23 The Truth Behind “Cortisol Face”29:43 Why Cortisol Detoxes Are A Scam31:15  How Exercise Impacts Cortisol Response36:15 Do Cortisol-Blocking Supplements Actually Work?37:49 The Myth Of Adrenal Fatigue Explained41:45 Final Takeaways: What Really Helps Regulate Cortisol📒 Resources Mentioned:🎧 34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory📄  Sleep loss results in an elevation of cortisol levels the next evening📄  Exercise and circulating cortisol levels: the intensity threshold effect 📄  Low Calorie Dieting Increases Cortisol📄  An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this Q&A episode “Fasted Workouts, Appetite Management, and the Protein vs Fiber Debate” of the How to Fitness Podcast, we’re diving into a truly mixed bag of topics. Everything from whether you should work out fasted, to the new wave of "protein bashing," to the surprising rise of mouth taping in the wellness world.We answer your real (and sometimes hilarious) questions, tackling the science, the nonsense, and the nuance. We break down whether exercise needs to be 45+ minutes to be effective, how to handle constant hunger even when eating “healthy,” and why breastfeeding and fasting do not mix no matter what TikTok says.Mouth tape, fasted workouts, protein hate, we’re clearing up the confusion in this honest, unfiltered Q&A.🎗️ Timestamps:00:00 Introduction02:16 Fasted vs. Fueled Workouts: The Science04:38 Fasting While Breastfeeding: Is It Safe?06:45 Mouth Taping for Better Sleep: Fact or Fiction?10:14 Protein vs. Fiber: The Latest Debate13:06 Constant Hunger Despite Eating Healthy?15:50 Effective Exercise Duration: Myth Busting17:50 Final Thoughts📒 Resources:🎧 45 | Intermittent Fasting Explained: The Benefits & Risks (2025)💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailHave influencers convinced you that modern food is toxic, and that the only way to be healthy is to eat like your ancestors?In this episode, we will talk about ancestral eating and ask where these ideas really come from. We’ll explore the myths behind these trends, what actual science says about early human diets, and why “natural” doesn’t always mean better. Plus, we break down food fears, additives, and the realities of our modern food environment.This episode is for anyone feeling confused by food rules online, overwhelmed by wellness advice, or stuck between wanting to eat better and not knowing what to believe. If you’ve ever wondered whether you really need to give up bread or buy bone broth to be healthy, we’ve got you here!🎗️ Timestamps:00:40 Kate & Michael catch‑up (New member of the Ulloa Family!)05:24 What Is “Ancestral Eating” Anyway?07:15 Ancestral Eating on TikTok (ft. viral sourdough‑pancake clip)12:50 Considerations on Ancestral Diets14:30 Kate’s Experience During Her Paleo Years16:20 Evolution of Eating21:00 Weston A. Price Foundation deep‑dive26:45 Paul Saladino & The Carnivore‑to‑Animal‑Based Pivot30:23 Truth About Modern Food & Marketing36: 55 What People Should Know About Additives & Preservatives42:31 Why Talk About Food Environment48:05 Diet Nostalgia, MAHA Movement & Final Takeaways📒 Resources:🎧 12 | Is Food Addiction Real? Exploring Hyperpalatable Foods & Their Impact🎧 46 | How Food Marketing Controls Your Eating Habits🔗 Reddit: Why do we aspire to eat like our ancestors?🔗 To Follow the Real Early Human Diet, Eat Everything by Kate Wong🔗 The Evolution of Diet by Ann Gibbons🔗 The Ethics of Ancestral Eating by Caroline Stewart🔗 Neandertals ate their veggies, their feces reveal by Ann Gibbons📄 Hunter-gatherers as models in public health📄  Natural environments, ancestral diets, and microbial ecology: is there a modern “paleo-deficit disorder”?💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIs Vitamin D really as essential as everyone says or are we just overhyping another supplement?After getting tons of questions following our popular creatine episode, we realized people are equally confused about Vitamin D. So in this one, we’re breaking it all down: what Vitamin D actually is, where it comes from, who’s most at risk for deficiency, and how it’s connected to things like bone health, mood, immune function, and even PCOS.By the end of this episode, you’ll know if Vitamin D matters for you, what dose is right, and why sunlight might not be enough based on your lifestyle.🎗️Timestamps:00:30 Hosts Catching Up: Yawning & Sleep Deprivation02:27 Revisiting the Creatine Episode05:00 What to Expect in This Episode (Overview of Key Points)05:53 What Is Vitamin D & the Difference Between D2 and D307:03 How Vitamin D Impacts Bone Health09:45 Pros, Cons & Where to Actually Get Vitamin D11:00 Common Misconceptions About Sunlight & Vitamin D12:37 Dietary Sources & Fortified Foods with Vitamin D17:28 How Obesity, Breastfeeding & Digestive Disorders Affect Vitamin D19:57 Navigating Conflicting Research on Vitamin D24:58 Immunity, Respiratory Illness & the COVID Controversy30:50 Mental Health, Seasonal Affective Disorder & Vitamin D36:50 New 2025 Research: Vitamin D’s Role in Managing PCOS39:46 Final Takeaways📒 Resources:🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To)🎧 40 | Scandals in the Supplement Space📱 @pcosnutrition on Instagram📄 Center for Health Research — Vitamin D Potency Varies Widely in Dietary Supplements📄 National Institute for Health and Care Excellence — Vitamin D: supplement use in specific population groups📄 Scientific Advisory Committee on Nutrition — Vitamin D and Health Report📄 Martineau et al., BMJ 2017 — Vitamin D supplementation to prevent acute respiratory tract infections📄 Callegari et al., JAMA Psychiatry 2024 — Vitamin D supplementation and depression meta-analysis 📄 Parliamentary Office of Science and Technology 2021 — Vitamin D and COVID-19 📄 National Library of Medicine — Effects of Vitamin D3 Treatment on PCOS💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn today’s Q&A episode "Is Your Metabolism Really Broken? What Science Actually Says", we dive into one of the most misunderstood topics in health and fitness: metabolism. From what metabolism actually is, to how much control you really have, we’re here to squash the confusion and offer straightforward, science-backed insights.Whether you think your metabolism has slowed down with age, been damaged by dieting, or needs boosting with supplements, this episode will help you focus on what actually matters for your health and results.TIMESTAMP:00:00 Introduction on Metabolism00:54 Understanding Metabolism Basics01:20 Personal Story on Metabolism Misconceptions02:58 Breaking Down Metabolism Components06:40 Impact of Muscle Mass on Metabolism09:04 Metabolism and Aging12:15 Effects of Dieting on Metabolism14:54 Foods and Supplements: Do They Boost Metabolism?17:24 Steps to Take for a Slow Metabolism18:37 Calculating Total Daily Energy Expenditure📌 Resources Mentioned:- Michael’s Instagram post on metabolism visual - The “Biggest Loser” metabolism study- Harris-Benedict Equation calculator (for estimating TDEE)- #34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory 💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIs your diet helping or hurting the planet?In this episode “Lowering the Environmental Impact of Your Diet (Without Going Vegan)” of How to Fitness Podcast, Kate takes the hot seat to explore the environmental footprint of what’s on our plate. From beef vs. bananas to oat milk vs. dairy, we break down the myths, the nuance, and the science behind food choices and what actually makes a difference.This episode isn’t about shame. It’s about awareness, practical swaps, and making sustainable habits easier to stick with.Resources Mentioned:- Not the End of the World – Hannah Ritchie- Ep 36: Does Milk Cause Inflammation? - Ep 9: Organic Foods – Myths & Truths - Water Footprint of Food Guide - Carbon Footprint of Meat Substitutes - Plant-Based vs. Cow’s Milk - Food Loss and Waste Overview - Environmental Impact of Food Waste - Global Emissions & Food Waste - Global Food Waste Emissions Report - Key Food Waste Facts - Food Production 2024 - Food Waste and the Planet - 11 Food Waste Facts - The False Dichotomy of Systemic and Individual Action 💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIs the fitness industry helping men get healthier or just teaching them to suffer in silence?In this episode “Toxic Masculinity: The Dark Side of Fitness Culture” of The How to Fitness Podcast, Kate Lyman and Michael Ulloa confront the damaging influence of toxic masculinity in the fitness industry. They explore how modern fitness culture has become more about proving dominance than promoting true health and well-being and the real-life consequences are staggering.From the rise of steroid use among young men and the glorification of shredded, emotionally numb "alpha males" to the mental health crisis among male gym-goers, this conversation goes deep. Michael shares the personal toll of calling out toxic culture online, while Kate reveals why she left the CrossFit world after years of enduring misogyny.This episode isn’t just a takedown of “gym bro” culture, it’s a wake-up call. If you're a fitness professional, health coach, or simply someone navigating your wellness journey, this conversation will change how you see the industry.TIMESTAMPS:00:00 Introduction to Unrealistic Fitness Ideals00:17 Hosts Catch Up After a Break00:56 Kate's Offline Week Adventures03:35 Michael's Excitement for Today's Topic 04:49 The Impact of Toxic Masculinity in Fitness 05:55 Reading from 'Men Who Hate Women' 10:59 Defining Toxic Masculinity 15:43 Personal Experiences with Toxic Masculinity 19:10 Social Media's Role in Perpetuating Toxic Ideals 20:57 The Power of Self-Talk in Fitness 21:04 Toxic Masculinity in the Fitness Industry 21:34 Social Media's Role in Promoting Toxic Fitness Culture 22:40 Masculinity Marketing in Wellness Trends 23:15 Viral Fitness Influencers and Performative Masculinity 25:02 The Harmful Impact of Toxic Fitness Culture 25:41 Mental Health and Body Image Issues in Men 28:30 Steroid Use in the Fitness Industry 34:32 The Normalization and Risks of Steroid Use 37:12 Creating Inclusive Fitness Spaces 41:26 Final Thoughts and Call to Action📚 Resources Mentioned:Book: Men Who Hate Women by Laura BatesTV Show: Adolescence – A must-watch on toxic masculinity and youth cultureMental Health Stats: Campaign Against Living Miserably (CALM), Mental Health FoundationInfluencer Analysis: Liver King, Brian Johnson, and the problem with performative health- 48 | How to Fix Your Feed and Feel Better About Your Body with Natasha Devon- UK Anti-Doping Report - The global epidemiology of anabolic-androgenic steroid use: a meta-analysis and meta-regression analysis - Current use and abuse of anabolic steroids Uso y abuso de agentes anabolizantes en la actualidad 💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this episode “ Everything We’ve Learned About Creatine (So You Don’t Have To)” of the How to Fitness Podcast, we take a research-backed deep dive into creatine. One of the most talked about and misunderstood supplements in the fitness world.We’re unpacking everything you think you know:Does creatine actually help with muscle growth?Are there cognitive benefits?What about the fear of bloating, weight gain, or hair loss?Should teens, women, vegetarians, or older adults consider it?How do you really take creatine for best results?This isn’t a hype-filled supplement ad. Just evidence-based discussion with nuance, real-life experience, and a touch of humor.Whether you’re a gym regular, curious coach, tired parent, or just supplement-curious, this one’s for you.Timestamps:00:00 Welcome & Creatine Basics05:00 What Does Creatine Actually Do?10:00 Muscle Growth or Just Water Weight?14:00 Brain Health & Cognitive Benefits17:00 Creatine Myths Busted22:00 Creatine for Athletes, Parents & Beyond28:00 Creatine in Different Populations35:00 How to Take Creatine Safely42:00 Gummies, Timing & Dosing Tips45:00 Final Thoughts & Takeaways📚 Resources Mentioned:Examine.com – Creatine Research OverviewCreatine Supplementation and Muscle Growth – Greg Nuckols (Stronger by Science)JA et al. 2020 – Creatine Use in AdolescentsCreatine Supplementation in Women’s HealthInternational Society of Sports Nutrition Position Stand on Creatine💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this Q&A episode of How to Fitness Podcast, we tackle the most common struggles beginner clients face from staying consistent at the gym to eating healthy without tracking every bite. Whether you’re trying to balance social events with your goals or wondering if you really have to weigh yourself, this episode breaks down the mindset shifts and strategies that actually create sustainable change. We explore why your weight isn’t the best measure of progress, what to prioritize when life gets busy (hint: it’s not your macros), and how to stop relying on motivation and build habits that last. Plus, Kate shares her personal three health non-negotiables and you might be surprised what tops the list. If you’ve ever asked yourself: “Do I have to count calories to see results?” “Why can’t I stay consistent with working out?” “How can I enjoy food and still stay on track?” This episode is for you. 💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailBody image isn’t about loving your body — it’s about respecting it. In this episode of the How to Fitness Podcast, we’re joined by mental health advocate, writer, and broadcaster Natasha Devon, MBE to explore what healthy body image really means and how social media, culture, and our personal habits shape the way we see ourselves.We talk about how to navigate body image challenges, especially on the tough days, and why “fixing” your body isn’t the answer. Natasha shares her unique insights from working with young people and dives into the deeper conversations we all should be having — from the way fitness is marketed to men and women, to how parents can set healthier digital boundaries for their kids.We also cover how to game the algorithm for a healthier social media experience, the underrated power of seeing diverse bodies online, and why bad body image days are completely normal (and manageable).If you’ve ever struggled with how you feel about your body, felt overwhelmed by social media, or wondered how to help the next generation build real self-esteem, this episode is a must-listen.📚 Resources & MentionsNatasha Devon’s Book: Clicks: How to Be Your Best Self Online – Ideal for teens and adults who want to rethink their digital habitsThe Kindness Method by Shahroo Izadi – A compassionate approach to habit changeSmartphone Free Childhood – A parent-led movement advocating for later social media useLBC Radio Show with Natasha Devon – Saturdays, 6–9 PM GMTNaked Beach (Channel 4 documentary) – Experiment on body positivity through diverse body exposureFollow Natasha on Instagram: @natashadevon💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailWe’ve all been told that stretching is a must, but is it really? In this episode of How to Fitness Podcast, we are breaking down the real science behind stretching and whether skipping it is something you should actually feel guilty about.We dive into the different types of stretching, including static, dynamic, ballistic, and PNF, and reveal what research says about their effects on injury prevention, performance, and recovery. Spoiler alert: Static stretching before a workout might not be as beneficial as you think, and in some cases, it can actually hurt your performance.So what should you do instead? We will talk about why dynamic stretching is a game-changer and how to warm up effectively without wasting time on unnecessary stretches.If you have ever wondered, "Are we doing stretching all wrong? Do we really need to stretch before every workout?" this episode is for you. We are here to clear up the confusion and help you create a fitness routine that actually works.Timestamps:00:00 – Introduction: Should You Feel Guilty for Skipping Stretching?00:42 – The Science of Stretching: What Research Actually Says05:53 – Breaking Down the Different Types of Stretching12:13 – Does Stretching Really Prevent Injuries?17:31 – The Obscure Relationship Between Stretching & Injury Prevention18:59 – Dynamic vs. Static Stretching: Which One Is Better?25:14 – Can Stretching Reduce Soreness & Speed Up Recovery?28:16 – Answering Common Stretching Questions31:39 – Final Thoughts & How to Stretch SmarterResources Mentioned:Stretching and Joint Range of Motion: PubMed StudySurvey on Stretching Benefits Among Austrian Health Practitioners: PMC ArticleStretching in Military Recruits – A Study on Effectiveness: PubMed StudyStretching and Injury Prevention – An Obscure Relationship: PubMed StudyStatic Stretching and Its Effects on Force & Jumping Performance: PubMed StudyDoes Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review: Wiley Online LibraryAcute Effects of Dynamic Stretching on Muscle Flexibility and Performance: PubMed StudyPost-Exercise Stretching and Its Effectiveness in Short-Term & Delayed Recovery: PubMed StudyEffects of Stretching Before and After Exercise on Muscle Soreness – A Systematic Review: PMC Article💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailHow much of our food choices are truly ours, and how much is shaped by powerful marketing strategies?In this episode of the How to Fitness Podcast, we dive deep into how food marketing influences our eating habits, from grocery store purchases to social media trends. We uncover the subtle but powerful ways companies use colors, buzzwords, and advertising to manipulate our perceptions of health and nutrition.From misleading labels to childhood-targeted marketing, we discuss why it's so easy to fall for food industry tricks and how you can take back control of your food choices.Join us as we break down the psychology behind food packaging, the impact of marketing on our hunger cues, and what we can do to make informed, intentional eating decisions.Timestamps:00:00 Introduction02:06 How Food Marketing Shapes Our Eating Habits07:45 The Power of Packaging & Labeling Tricks13:15 The Psychology Behind "Healthy" Buzzwords 18:00 Why Kids Are the Most Vulnerable to Food Ads 24:10 Social Media's Role in Shaping Eating Habits 30:20 How Companies Influence Portion Sizes 38:55 What Can We Do? Practical Tips for Smarter Food ChoicesResources Mentioned:WHO Guidelines on Food Marketing & Public Health: { https://news.un.org/en/story/2023/07/1138322#:~:text=The new WHO guidance recommends,known by its acronym HFSS }Bite Back 2030 - Youth-Led Nutrition Advocacy: { https://www.biteback2030.com/ }The Influence of Food Marketing on Childhood ObesityEmma Boyland’s Research on Food Advertising & ChildrenEthan Pancer’s Study on Food Branding & Consumer Choices💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIs intermittent fasting the ultimate health hack or just another overhyped trend?In this episode of the How to Fitness Podcast, we take a deep dive into intermittent fasting—breaking down its history, different fasting methods, and the science behind the claimed benefits. Does it truly improve weight loss, mental clarity, and longevity, or are these just exaggerated health claims?We also discuss who might benefit from intermittent fasting and why it may not be the right choice for everyone. By the end of this episode, you’ll have the evidence-based insights you need to decide if intermittent fasting aligns with your goals and lifestyle.Timestamps:00:00 – Introduction & Personal Experiences with Fasting04:00 – The History of Intermittent Fasting & Its Popularity07:30 – Different Types of Intermittent Fasting Explained12:00 – Does Fasting Improve Weight Loss? What the Research Says18:00 – Hunger, Energy, & Mood: What to Expect on IF22:00 – The Gut-Brain Connection & Fasting’s Impact on Metabolism26:00 – Intermittent Fasting & Muscle Loss: What You Need to Know30:00 – Is IF Safe for Women? What Experts Say35:00 – Fasting for Longevity: Truth or Overblown Hype?40:00 – Final Thoughts: Who Should & Shouldn’t Try Intermittent FastingResources Mentioned:📚 Studies & ReportsMeta-analysis on intermittent fasting & weight loss (2024)Study on fasting & muscle loss risksInternational Menopause Society statement on fasting for women🔗 Further Reading & ResearchScience Behind Intermittent FastingHow Fasting Affects MetabolismListen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodesWe’d love to hear your thoughts!Share your feedback or questions in the comments below! And while you’re here, don’t forget to subscribe to our podcast and hit that notification bell so you never miss an episode.💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailHow much do you really know about the hosts of How to Fitness Podcast?In this episode 44, "Q&A: Fitness, Parenthood & Business (2025)," we take a step back from our usual discussions on health and fitness to answer some of your most asked questions. From our personal milestones to the biggest lessons we’ve learned in business and life, this episode is all about getting to know us on a deeper level.We talk about the changes we’ve experienced since our last Q&A episode, what we’re looking forward to in 2025, and how our perspectives on fitness, nutrition, and work-life balance have evolved.Timestamps:00:00 – Introduction: Why we’re revisiting this episode03:00 – What we’re most excited about in 2025 (personally & professionally)07:30 – The reality of starting a business & lessons learned10:45 – How parenthood changed our approach to fitness & nutrition15:30 – The challenges of learning a new language18:50 – Finding time for hobbies & socializing outside of work23:30 – Final thoughts & listener questionsRESOURCES MENTIONED:🎧 Ep. 01: Meet Your Hosts: Michael Ulloa and Kate Lymanhttps://www.buzzsprout.com/2171581/episodes/12952683Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodesWe’d love to hear your thoughts!Share your feedback or questions in the comments below! And while you’re here, don’t forget to subscribe to our podcast and hit that notification bell so you never miss an episode.💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIs BMI really an accurate measure of health, or is it an outdated tool rooted in inequality that is causing more harm than good?In this episode 43 “The Problematic Origins of BMI: Why This Health Metric Is Failing Us” of the How to Fitness Podcast, we take a deep dive into the origins of the Body Mass Index (BMI), uncovering its surprising (and upsetting) history and the flawed way it’s used today. BMI was never meant to be a measure of individual health, yet it continues to impact medical care, insurance coverage, and even personal perceptions of health and self-worth.BMI isn’t the full story when it comes to health. Tune in as we break down why it’s time to rethink how we define health and move toward more accurate, inclusive measures.🟡TIMESTAMPS00:00 Introduction and Initial Reactions00:47 Welcome to the How To Fitness Podcast01:08 Diving into the Topic: BMI02:06 The Racial Origins and History of BMI07:52 The Insurance Industry's Influence10:12 Modern Use and Misuse of BMI13:42 BMI and Its Limitations15:00 Personal Stories Highlighting BMI Issues17:19 The Impact of BMI on Health and Insurance19:05 Research and Criticisms of BMI25:01 Alternative Metrics and Recommendations26:17 Concluding Thoughts on BMI🟡RESOURCES MENTIONED📚 Books & Authors*Fearing the Black Body: The Racial Origins of Fat Phobia* – Sabrina Strings*All in Her Head* – Elizabeth Comen, MD📊 Studies & Institutional Reports- Research by Dr. Sabrina Strings – Examining BMI, race, and chronic illness.- American Medical Association (AMA) Statement (2023) – Recognized BMI as a flawed and racially biased metric.- National Health and Nutrition Examination Survey (NHANES) – Analyzed BMI and metabolic health across different racial groups.- World Health Organization (WHO) & National Institutes of Health (NIH) – Recommendations for BMI cutoffs based on ethnicity.🏛 Historical Figures & Influence on BMI- Adolphe Quetelet – Belgian mathematician who created the original BMI formula.- Charles Davenport – Eugenicist who used weight tables to make racialized claims about obesity.- Donald Armstrong & Lewis Dublin (Metropolitan Life Insurance, 1951) – Published influential research linking weight and health risks.- Ancel Keys (1972 Paper) – Popularized BMI as a screening tool for obesity.🔗 For Further Reading↗ https://journalofethics.ama-assn.org/article/how-use-bmi-fetishizes-white-embodiment-and-racializes-fat-phobia/2023-07↗ https://www.newyorker.com/magazine/2023/03/27/will-the-ozempic-era-change-how-we-think-about-being-fat-and-being-thin💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailAre GLP-1 weight loss drugs the solution we've been waiting for—or just another manifestation of diet culture in disguise?In this episode 42, "GLP-1 Medications Explained: What You Need to Know in 2025," of the How to Fitness Podcast, we dive into the hype, hope, and hard truths surrounding medications like Ozempic and Wegovy.Join us as we break down the science behind GLP-1 drugs, discuss their benefits for obesity and metabolic health, and explore the potential risks and ethical dilemmas tied to their use. From celebrity endorsements to compounding pharmacies and societal pressures, this episode uncovers the complexities of these groundbreaking yet polarizing treatments.Tune in to get the facts, hear real-world insights, and learn how to navigate this evolving topic with clarity.TIMESTAMPS:00:00 Introduction and Personal Opinions on Weight Loss Medications 00:23 Welcome to the How to Fitness Podcast 01:07 Revisiting the Ozempic Revolution 03:04 Understanding GLP-1 Medications 04:19 Mechanisms and Effects of Semaglutide 07:00 Personal Experiences and Observations 10:22 The Broader Impact and Misconceptions 20:34 Celebrity Influence and Public Perception 23:16 Exploring Telehealth and Accessibility 23:57 Exploring Telehealth Weight Loss Options 28:15 Compounding Pharmacies: Pros and Cons 29:58 The Risks of Compounded Medications 34:22 The Social Implications of Weight Loss Drugs 39:33 Long-Term Use and Ethical ConsiderationsRESOURCES MENTIONED: 🟡 The Ozempic Revolution: Exploring the Soaring Popularity of GLP-1 Drugs https://www.buzzsprout.com/2171581/episodes/12924933 🟡 Due to character limits, all resources mentioned can be found on our YouTube Channel @HowToFitnessPodcast💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailAre you tired of detox fads that promise the world but deliver disappointment?In this episode 41 " The Detox Myth: Exploring the truth behind toxins and wellness trends " of the How to Fitness Podcast, we dive deep into the murky waters of detox diets, cleanses, and the buzzwords that often mislead us.Tune in to learn how to spot misinformation and protect yourself from false promises circulating on social media. This is a critical episode to help you understand why you don't need those expensive detox teas or cleanses and what genuine steps you can take to maintain your health.TIMESTAMPS:00:00 Introduction to Toxins04:17 The Myth of Detoxing13:02 How Our Bodies Detox Naturally20:33 Debunking Juice Cleanses22:42 The Myth of Detox Diets for Weight Loss26:34 The Truth About Detox Teas and Supplements27:54 The Dangers of Colon Cleanses and Enemas31:19 Activated Charcoal: Risks and Realities32:44 Natural Ways to Support Detoxification36:39 Final Thoughts and RecommendationsRESOURCES MENTIONED:🟡 2020 Systematic Review on Coffee Enemashttps://pubmed.ncbi.nlm.nih.gov/32899046/🟡 Do detoxes work?https://pubmed.ncbi.nlm.nih.gov/25522674/🟡 Ep. 20 - Why Sleep Isn’t Boring: What We Don’t Know About Sleephttps://howtofitness.buzzsprout.com/2171581/episodes/13654757-20-why-sleep-isn-t-boring-what-we-don-t-know-about-sleep💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this episode of the How To Fitness podcast, Michael Ulloa and Kate Lyman take a deep dive into the largely under-regulated supplement industry. We draw attention to the history, legislation, and current state of dietary supplements in the U.S. and explore the critical role of influencer marketing, and the various risks and health implications associated with mislabeled and contaminated supplements.This episode shares some surprising background about the controversial history of some well-known supplements and helps you navigate a market saturated with potentially unsafe products.01:59 The passing of the DSHEA in 1994 allowed manufacturers of supplements to make general health claims about their products without going through the FDA to prove safety or efficacy. This “free market” approach has led to a boom in supplements both manufactured and consumed. 05:11 Have you heard of Chris Ashenden? Probably not. But have you heard of AG1/Athletic Greens? Probably! We do a mini deep dive into his shady past as a grifter.9:50 Dietary supplements are considered food, not drugs or medicine. This opens up supplements to more possibilities and fewer regulations than medications. Supplement companies cannot make medical claims, and that’s where broad disclaimers come in. Resource Michael referenced: Aragon AA. I was just approached (again) by an Herbalife distributor – is it safe?  from AARR May 2016 12:22 An example of the underregulated nature of the supplement industry and power of disclaimers shared with a Shilajit supplement, something trending heavily on Tik Tok right now.16:26 Supplements are linked with rising accounts of kidney and liver issues, especially due to herbal supplementation. We discuss a recent contamination of an herbal supplement and how it’s been handled by the FDA.20:48 Proprietary blends are used to protect trade secrets, but can lead to some confusing and misleading information about the dosage and efficacy of ingredients in a supplement.26:20 To get the safest supplements possible, seeking out supplements that are third party tested helps ensure that the ingredients listed are actually what the supplement contains. Resource on contamination in supplements: https://journals.sagepub.com/doi/10.1177/1060028019900504#:~:text=Microbial Contamination,-Many dietary supplements&text=According to the US Pharmacopeia,Staphylococcus aureus%2C or Clostridium species32:50 As consumers, we carry the risk from consuming supplements without the information and research we need. Often, studies of supplements are funded by the company producing the product.33:42 Influencer marketing plays a huge role in the supplement industry and makes it hard for the FTC to regulate this type of marketing. We talk through affiliate payouts and how easy it is to gain monetary kickback from sharing supplements. Dr. Gunter’s fake supplement: https://vajenda.substack.com/p/the-money-in-menopause-supplements45:50 When someone is selling both the problem and a miraculous supplement that holds the solution, it’s time to put our critical thinking caps on and approach the product with skepticism. All supplements are not bad! But the industry is under-regulated and it allows for a lot of opportunity for misleading claims, contaminated products, and expensive placebos.Due to limited space in show notes, email for references: [email protected]💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailWe are often asked questions about navigating fitness, health, and overall wellness as a new parent who is sleep deprived and short on time. Today we’re talking through five tips we rely on as new(ish) parents. These tips are applicable for anyone short on time!3:00 Kate and Michael talk through the difference in their workouts before and after children and how much has changed around time, capacity, and the guilt that can accompany taking time for oneself.8:15 Tip #1: Cut the waste from your workouts. When we are time poor, we can structure our workouts differently to maximize our limited time by streamlining the important things.11:20 Tip #2: Make movement part of your routine rather than a luxury. Adjusting our expectations around movement can help us feel more confident in the new approach we’re taking giving limited capacity. Something is always better than nothing.13:18 Tip #3: Opt for circuit-style workouts. 15 minutes a day of moderate intensity workout is enough to positively impact our health, so every little bit counts.15:30 Tip #4: Don’t rely on motivation alone. Motivation is probably low when we’re exhausted and overwhelmed. Instead, creating a habit of movement helps us build momentum to keep that habit going even on the most challenging days.18:44 Tip #5: In the grand scheme of things, your training not that important. This doesn’t mean movement isn’t important; it is something very influential on our overall health. But structured training or the “ideal” workout may not be feasible or important in this season of life. We have permission to reprioritize our goals when needed.💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this episode of the 'How to Fitness Podcast,' hosts Kate Lyman and Michael Ulloa discuss the importance of hydration and its impact on overall health and exercise performance. They share personal weekend experiences, then dive into in-depth guidelines for daily water intake, the benefits of proper hydration, the risks of dehydration, and how to effectively hydrate before, during, and after exercise. The episode also explores the role of electrolytes, tips for maintaining hydration habits, and the potential dangers of overhydration. Both hosts emphasize the importance of staying hydrated not only for peak physical performance but also for long-term health.9:08 Standard water recommendations can be confusing and vague. We talk through more specific recommendations, as well as the fact that food and other fluid intake (coffee, tea, seltzer) contributes to our overall water target.14:26 We can gauge our hydration level by our urine color and thirst level (thirst is a sign you’re already dehydrated!). A formula we can use to calculate water needs: 0.033 x bodyweight in KG = liters of water.19:30 The importance of staying hydrated increases as we age. With age, the amount of fluid in our bodies decreases, as does our thirst response.24:17 Hydration needs change with activity levels, and a pre- and post-workout weigh in can be the most accurate way for us to understand our hydration needs with exercise.30:38 Considering our electrolyte needs is an important part of attention to our hydration as a whole. Exercise longer than an hour should be paired with an electrolyte supplement.💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this episode of the How To Fitness podcast, hosts Michael Ulloa and Kate Lyman delve into the controversial topic of cortisol. They discuss the internet's obsession with cortisol and its impact on health, rooted in sensationalized online content. They tackle questions about what cortisol is, its functions, and whether certain conditions like adrenal fatigue are legitimate. They also examine myths about cortisol-related weight gain and the impact of caffeine and diet on cortisol levels. Kate and Michael emphasize the importance of managing stress through basic health practices and address the need for medical intervention in serious hormonal imbalances.1:51 Cortisol is on the rise as a search term on Google and hashtag on Tik Tok. The rise in concern around Cortisol levels can cause individuals to overstimate how much time they need to spend thinking about coritsol. It can also be dismissive of legitimate medical disorders related to abnormal cortisol levels.4:40 Question 1: What even is cortisol?8:55 Question 2: Is elevated cortisol a bad thing?10:31 Question 3: What is adrenal fatigue? What do I need to know about it?Cadegiani, F.A., Kater, C.E. Adrenal fatigue does not exist: a systematic review. BMC Endocr Disord 16, 48 (2016). https://doi.org/10.1186/s12902-016-0128-415:01 Question 4: Are cortisol face and cortisol belly real? What do I do about them?19:10 Question 5: Does the timing of my coffee and food really impact my cortisol levels?Gavrieli, A., Yannakoulia, M., Fragopoulou, E., Margaritopoulos, D., Chamberland, J., Kaisari, P., Kavouras, S., & Mantzoros, C. (2011). Caffeinated coffee does not acutely affect energy intake, appetite, or inflammation but prevents serum cortisol concentrations from falling in healthy men.. The Journal of nutrition, 141 4, 703-7 . https://doi.org/10.3945/jn.110.137323.22:30 Cortisol plays roles beyond just navigating stress in our bodies, and we can think about stress management and how we treat our bodies in general more than worrying about specific aspects of our hormonal health.💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIt’s 2024 so of course milk is a controversial topic! In this deep dive we discuss the recent trends in social media concerning milk's nutritional value and potential health risks, such as inflammation and cancer. The episode also explores the environmental impact of dairy versus plant-based milks, and addresses the rise in questionable practices like drinking raw milk.5:04 In this episode, we’re solely discussing the nutritional implications of dairy rather than environmental impact and animal welfare due to limited time and wanting to stay in our scope.6:22 Explaining lactose intolerance, what causes it, and how it differs from a dairy sensitivity10:33 How the Got Milk campaign of the 90s-2000s made us all drink milk: ‣https://www.fastcompany.com/40556502/got-milk-how-the-iconic-campaign-came-to-be-25-years-ago13:30 Milk is a fantastic post-workout/recovery drink due to hydration, cost, and macro and micronutrient breakdown.16:15 We talk through the scaremongering surrounding inflammation from drinking milk and the hormones in milk and whether they are linked to disease (specifically cancer). The literature does not show any main markers of inflammation from dairy. This doesn’t minimize individual experiences around how individuals feel when drinking dairy.23:00 Learning more about dairy and what the literature shows helps us make food decisions that support us individually as opposed to what the internet or current fads are telling us. 25:51 There are some significant differences in milk production between the UK and US, especially regarding the US’s use of BST growth hormone though the impact of use of BST is not conclusive. The pasteurization processes are also different between the UK and US.31:28 The recent rise in Trad Wife content has also led to popularity of raw milk (amongst other fads such as carnivore diet, etc.). Pasteurization does not lead to loss of nutrients in milk, and there are some major risks to drinking raw milk — from food poisoning to Guillian Barre syndrome. The risk of contracting disease from raw milk is much higher than from pasteurized milk.39:12 Plant milks are becoming far more popular, especially with younger generations. They tend to have a smaller environmental footprint but are also typically nutritionally inferior to dairy milk (though more comparable when fortified). You can find a breakdown of the environmental impact of plant milks here: https://www.bbc.com/news/science-environment-46654042For a list of resources cited in this episode, please email [email protected]💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this episode of the 'How To Fitness' podcast, hosts Michael Ulloa and Kate Lyman explore the idea of cult-like tendencies within the wellness industry, covering fitness, nutrition, and overall wellness. They analyze the psychological reasons why people might become deeply involved in fitness programs and strict diets, likening them to modern-day cults. They also discuss the cultish aspects of boutique fitness establishments, influential nutrition leaders, and wellness gurus, emphasizing both the positive community benefits and potential dangers of extreme practices. The episode touches on societal factors driving people toward these groups, the role of charismatic leaders, and how commercialization within wellness capitalizes on consumer vulnerabilities.05:16 When defining a “cult,” it typically has a negative connotation. The parameters used to describe a cult can also be applicable outside of religious or fanatical groups that we typically think of when referencing a cult. Encyclopedia Britannica defines a cult as a usually small group of people devoted to a person, idea, or philosophy that falls outside the mainstream. Cult Education Institute: https://culteducation.com/9:35 Current internet culture is very focused on going against the “mainstream,” and we see this pattern in the fitness and nutrition worlds frequently. Extremism in social media is very prevalent, and this can lead to very cult-like aspects of certain diets or fitness protocols as well as self-improvement groups.12:21 People buy into extremism when desiring a better life, wanting a source of identity, feeling desperation, and experiencing traumatic events. Certain gyms and diets can give people hope and identity when they’re looking for it most.15:14 Fitness cults: Boutique fitness gyms often have several characteristics common in cult-like groups, from charismatic leaders to a lifestyle focus beyond just workouts. These groups can give their members a sense of importance and acceptance that offsets the vulnerability of working out.18:00 With more and more individuals moving away from religion, we can see patterns of fitness replacing spiritual practice. We discuss whether we think this is a negative thing or if there are positive aspects of this culty feel to fitness?23:36 Nutrition cults: When individuals feel vulnerable, they’re more likely to seek out quick fixes and many aspects of diet culture have aspects of cults in a very negative way by promoting their “One True Way.” As groupthink increases, critical thinking decreases. Netflix documentary: Bad Vegan: Fame. Fraud. Fugitives.29:13 Kate Bowler teaches on the Prosperity Gospel and draws parallels between the PG and current wellness worlds. Both promise health, wealth, and happiness if you work hard enough. This messaging leaves no room for personal error and places the blame on consumers.33:26 Wellness cults: We dive into how some wellness influencers use similar tactics as cult leaders in promising an idealized version of reality. Exclusivity within the wellness world creates the “us vs. them” mentality that pushes this cult-like aspect even further.41:07 We can be into fitness and nutrition without being stuck in it. We can buy into group fitness or follow a specific protocol while not being consumed by it. Understanding these culty aspects of the wellness world helps us be more educated consumers.Due to limited space in show notes, email for references: [email protected]💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIs your body really “stuck” at a certain weight or are you just underfed, over-restricting, and overwhelmed by fitness myths?In this Q&A episode "Optimizing Hormones, Supplement Safety, and Set Point Weight Theory" of the How to Fitness Podcast, we’re digging into some of the most misunderstood concepts in health and fitness from hormones to hunger to the truth behind your “set point” weight.We answer real listener questions, offering clear, no-nonsense insights into topics often overcomplicated by diet culture and influencer hype. Whether you’ve been told to “optimize your hormones,” questioned if your supplements are safe, or wondered why you feel hungry *all the time*, this episode brings science-backed clarity to the table.💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this episode of the How to: Fitness podcast, we had the privilege of speaking with Shana Minei Spence, who you may know as The Nutrition Tea on social media.Shana is a Registered Dietitian Nutritionist based in Brooklyn, New York. She currently works in public health for the Department of Health and Mental Hygiene, doing community nutrition lessons, and also owns her own company, The Nutrition Tea ®. She describes herself as an "all foods fit" dietitian. and creates a platform for open discussion on nutrition and wellness topics that are inclusive, non-diet, and weight-neutral, all with an intersectionality of social justice. Her debut book comes out in August 2024, titled Live Nourished: Make Peace with Food, Banish Body Shame, and Reclaim Joy.2:05 Shana started in fashion, but shifted to working in nutrition to help address disparities in food access and work in food policy.5:10 The narrative around food being “good” and “bad” is ingrained in kids from such a young age, and changing that narrative needs to be approached in a shame-free way.8:51 We explore intuitive eating and some of the common misconceptions around this approach to nutrition. Because we’re so used to following rules, we can grasp onto IE as just another “diet,” when that’s not the case at all.21:41 Shana’s entrance into the Health At Every Size came once she started questioning the approach to food and bodies she learned when becoming a Registered Dietitian. The HAES approach focused on our behaviors and our health, not our size.27:10 Promoting intuitive eating or a health at every size philosophy provokes a lot of criticism. In the world of dietetics, there is so much money in weight loss that it feels unlikely that nutrition can ever be fully focused on health alone.31:46 Shana’s book, Live Nourished, comes out August 13 and goes deeper into a non-diet approach to food while also educating on socioeconomic factors and social determinants of health.💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this episode of the How To Fitness Podcast, we delve into smartwatch reliability and usage, with a special focus on whether these popular devices can be trusted for fitness tracking.We cover smartwatch features like step counts, sleep tracking, heart rate monitoring, and calorie burn estimations, dispelling myths and setting realistic expectations for users. We offer insights into the varied accuracy of different brands and stresses the importance of using smartwatches as a guide rather than an absolute measure for health and fitness.5:25 We explore the world of smartwatches, from different brands and preferences to current market trends. You may be surprised by which country has the most smartwatch users in the world!https://www.demandsage.com/smartwatch-statistics/10:56 The accuracy of step counts from smartwatches varies greatly between brands and how we wear our watches. A fun fact: a smartphone in our pocket is more accurate at counting steps than a watch on your wrist!17:11 We can’t substitute data for critical thinking. It’s best to use our watches as a barometer to measure general movement, rather than as an accurate measure of step count.17:52 How reliable is sleep tracking on smart watches? There is extreme variability between brands and most overestimate sleep by misrepresenting periods of wakefulness. Typically, smartwatches are better at recording deep sleep.22:02 There is a psychological impact of sleep tracking, and it could be more hurtful than helpful at times. We talk through how we can make the most of the data these various smartwatches provide.26:58 Smartwatches are getting much better at monitoring heart rate, with new abilities to even monitor heart rate irregularities. Fitness trackers become less accurate as the intensity of our exercise increases.35:00 Where smartwatches tend to let us down: in estimating accurate calorie burn. Smartwatches typically don’t have enough data to provide calorie burn information that reflects our true caloric needs, though we can utilize that information as a barometer.38:38 Smartwatch usage can be a part of a healthy relationship with food and movement, as long as we navigate the data in a way that includes nuance and doesn’t leave us hyper-fixated on the numbers. Our watches can inform our movement, but shouldn’t dictate how weDue to limited space in show notes, email for references: [email protected]💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailEmotional eating isn’t about weakness, it’s about wiring.In this episode “The Physiology & Psychology of Emotional Eating” of the How to Fitness Podcast, we’re unpacking why stress makes some people overeat, while others lose their appetite completely, and why neither response means something is “wrong” with you.We explore what’s really going on in your brain and body during moments of emotional eating. We break down the science behind cortisol, dopamine, and cravings, how childhood conditioning and diet culture shape your food habits, and what it means to have a “normal” stress response.We also get into practical, shame-free tools to help you recognise emotional hunger, create buffers between feelings and food, and rebuild a healthier relationship with eating even on the most chaotic days.If you’ve ever felt out of control around food, judged yourself for eating (or not eating) when stressed, or just want to understand why this keeps happening, this episode will help you feel more in control, less alone, and better equipped.Resources Mentioned:Episode 12: Exploring Hyperpalatable Foods & Their Impact [https://www.buzzsprout.com/2171581/episodes/13308774]Eating Mindfully by Susan Albers [https://amzn.to/4bDUsU8]Kummerspeck [https://germanyinusa.com/2021/10/19/word-of-the-week-kummerspeck/]Emotional Eating [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7663318/]Negative Social Comparisons [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10525161/#:~:text=Additionally%2C a significant positive correlation,frequent episodes of emotional eating](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10525161/#:~:text=Additionally%2C%20a%20significant%20positive%20correlation,frequent%20episodes%20of%20emotional%20eating)]Emotional Eating [[https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342#:~:text=You may turn to food,calorie%2C sweet and fatty foods](https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342#:~:text=You%20may%20turn%20to%20food,calorie%2C%20sweet%20and%20fatty%20foods)]Stress and Eating [[https://www.apa.org/news/press/releases/stress/2013/eating#:~:text=Thirty-three percent of adults,helps distract them from stress](https://www.apa.org/news/press/releases/stress/2013/eating#:~:text=Thirty%2Dthree%20percent%20of%20adults,helps%20distract%20them%20from%20stress).]Dopamine in Binge Eating [https://jeatdisord.biomedcentral.com/articles/10.1186/s40337-022-00531-y]Why Stress Causes People to Overeat [https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat]Managing Stress Eating [https://www.youtube.com/watch?v=8J1DpU3JrJY]Physical vs. Emotional Hunger [https://www.katelymannutrition.com/blog/physical-emotional-hunger]Allostatic Load [https://karger.com/pps/article-abstract/90/1/11/294736/Allostatic-Load-and-Its-Impact-on-Health-A?redirectedFrom=fulltext]💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!