How to: Fitness

Send us Fan Mail The Mediterranean Diet is constantly touted the “best” diet for everyone. And there are a lot of reasons why! In this episode, we’re taking a closer look at why the Mediterranean diet became known as one of the “best diets” in the world, what the eating pattern actually gets right and how its history shaped the way we understand it today. We’re not here to dismiss the Mediterranean diet but we’re here to add some much-needed context and help us think about healthy eating beyond one culture, one menu, or one “best" eating pattern. 🎗️ Timestamps: 03:51 Why Is the Mediterranean Diet Called the Best Diet in the World? 09:48 What Is the Mediterranean Diet and What Is It Not? 14:02 Proven Health Benefits of the Mediterranean Diet 22:20 Ancel Keys (again!) & the Origins of the Mediterranean Diet 26:44 Myth #1 31:04 Myth #2 39:50 Myth #3 47:47 Final Thoughts 📒 Resources Mentioned: 🔗 Episode 79 Resources 💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Questions & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail What 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 Layering 15:04 What Fiber Does & The Different Types 19:52 Fiber & The Gut Microbiome 26:23 Fiber, Heart Health, Cholesterol & Blood Sugar 29:44 Whole Foods vs. Fiber Supplements 37:08 How We Became a Low Fiber World 46:16 Fiber Fast Talk: How Much Is Too Much? 46:41 Does Fiber Make You Bloated? 47:16 Smoothies, Sourdough, Potatoes & Frozen Vegetables 49:20 Fruit Juice, Beans, Popcorn & High Fiber Foods 52:16 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail In 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 Sweeteners 10:36 Different Types Of Sweeteners 16:31 Aspartame, Acceptable Intake & Natural Sweeteners 20:20 Why We Started Looking For “Natural” Alternatives 31:24 What Observational Studies Tell Us 38:26 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 All 53:08 Final Takeaways 📒 Resources Mentioned: 🔗 Episode 77 Resources 💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Questions & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail We’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 Energy 8:14 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail AI 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 Now 05:21 The Real Problem With AI Wellness Influencers 15:33 Deepfakes & The Future Of Trust Online 17:57 How AI Is Already Changing Coaching, Fitness & Wellness 33:35 The Supplement Industry, AI & Confirmation Bias 38:14 How To Think Critically In The Age Of AI & How To Use AI Without Falling For Misinformation 46:06 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail There 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 Everyone 20:18 Why Strength Training Is One Of The Best Things You Can Do For Your Health 22:50 What Actually Counts As Strength Training? Understanding Mechanical Tension 29:15 Does Feeling The Burn Mean It's Working? & Progressive Overload Explained 34:39 What The Research Says: How Many Days Should You Train & How Many Muscle Groups Matter? 42:35 Practical Tips To Maximize Strength & Muscle Growth 46:51 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail Can 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 Do 13:40 What Happens To Collagen As We Age & Why It Matters For Healthy Aging 19:54 How Collagen Supplements Actually Work Once You Consume Them 23:07 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 Explained 40:10 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail PMOS, 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 Matters 07:55 PMOS Explained: What It Is, Why The Old Name Was Misleading & Why This Goes Beyond Ovaries 21:30 The Bigger Problem: Stigma, Women's Health Research & Why PMOS Is About More Than Reproduction 31:21 What Causes PMOS? Symptoms, Complications & Who It Affects 37:03 Is There A Cure For PMOS? Treatment, Management & What The Evidence Says 39:00 The Myth of “Slow Metabolism” for Those with PMOS 43:07 Insulin Resistance & PMOS + Inositol, GLP-1s & Current Treatment Options 56:05 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail A 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 Runners 16:32 Thoughts On Walking With A Weighted Vest 18:57 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail What 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 Introduction 06:19 What Calories Actually Are & How They Work 14:06 What Macronutrients Are (+ Is Water & Alcohol Included?) 16 Protein Explained: Why Your Body Needs It 24:13 Carbohydrates Explained & Signs You May Be Undereating 31:45 Dietary Fat, 90s Diet Culture & Signs You’re Not Eating Enough 39:31 The Risks Of Calorie Tracking & Becoming Too Fixated On Numbers 45:01 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail Do 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 Introduction 05:15 What This Episode Is About & Why Electrolytes Are Trending 10:28 What Are Electrolytes & Do We Actually Need Supplements? 12:33 When We Lose Electrolytes & When Replacement Is Necessary 14:48 Do We Need Electrolytes Post-Workout? What Research Says 16:24 Liquid IV Ads: What Are We Being Sold? 19:58 Sodium Intake Recommendations & The J-Curve Controversy 25:24 Popular Brands (LMNT, Liquid IV) & Science vs Marketing 33:20 The Marketing Of Electrolytes & How Trends Influence Us 45:16 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail Is 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 Foods 05:10 What This Episode Covers & Why Soy Became So Controversial 08:35 What Is Soy? Understanding Where It Comes From & How It’s Used 11:45 Is Soy A Complete Protein And How It Compares To Whey For Muscle Building 16:43 Soy Myths Debunked: Estrogen, Testosterone, Hormones & Cancer Risks 24:31 The “Soy Boy” Narrative: Where It Came From & Why It Stuck 28:22 Are There Any Downsides To Soy? What To Be Aware Of 29:47 The Environmental Impact Of Soy Production Explained 34:26 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail Are 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 Now 02:38 Do You Need To Be On GLP-1 Forever? Breaking Down The Biggest Question 07:18 What GLP-1 Actually Does & Why 1 In 8 Adults Are Now Taking It 11:37 The Bigger Picture: Consumerism, Culture & Our Complicated Relationship With Weight Loss 17:53 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 Changes 31:19 Metabolic Adaptation Explained: Why Your Body Fights To Regain Weight 36:04 Weight Maintenance Isn’t Simple: Access, Cost & Real-Life Challenges 48:10 Building Support Systems: Habits, Exercise & Nutrition During And After GLP-1 53:27 Mental Health Side Of GLP-1: Food Noise, Apathy & Emotional Changes 55:57 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail In 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 Introduction 01:20 Can Yoga Build Strength Alone? 03:35 Thoughts On The New US Dietary Guidelines 07:25 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail Why 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 Introduction 02:00 Who Is Mallory & Her Path Into Wellness 06:22 How The Wellness Industry Has Shifted 14:09 Why People Feel More Confused Than Ever 21:33 Algorithms, Attention & What Gets Rewarded in the Online Wellness Space 26:18 Trends People Miss (Parasite Cleanses & Parasocial Dynamics) 33:15 Fear Mongering As A Marketing Tool 37:17 Setting Boundaries With Wellness Content 41:52 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail What 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail What 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 Education 04:57 Menopause News, Lived Experience & Disclaimers 12:15 Menopause 101: What It Is (And Isn’t) 20:01 Why Menopause Is Still Taboo 23:10 Hormone Therapy & The Women’s Health Initiative 35:08 Menopause Misinformation: You Can’t “Out-Test” It 40:43 Menopause Belly, Metabolism & Body Changes 46:49 HIIT, Strength Training & Weighted Vests 53:35 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail Recovery 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 Introduction 02:37 Why Recovery Expectations Matter 05:44 Setting Realistic Recovery Expectations 13:20 How We Actually Recover (The Basics) 13:20 Compression Boots & Cryotherapy 22:24 Red Light Therapy Explained 24:39 Why Pro Athletes Recover Differently 26:25 Infrared Sauna: Helpful or Hype? 30:52 Massage Guns: Is It Helpful At All? 35:00 When Recovery Becomes a Priority & How Michael Approaches Recovery 40:28 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail Is 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 Introduction 02:53 Reintroducing The Hosts & What Season 4 Will Explore 08:23 What Are “Superfoods”, Who Coined The Term & Why It’s Not A Scientific Category 14:10 The History Of Superfoods 22:52 The Rise Of Superfood Eras & Trend Cycles (Including ORAC Scores) 35:14 Nutrigenomics: Why Food Affects People Differently & Popular Examples 42:18 What We Should Consider Superfoods Instead 47:05 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 Foods Epigenetics 📃 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail Why 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 Introduction 02:26 What Is Fibermaxxing? 03:24 What Is Fiber & Are We Meeting Our Needs? 05:55 Why You Can’t Overdo Fiber Overnight 07:45 Fiber vs Protein: Why Both Matter 09:33 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 & Suggestions We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here 🟡 How to: Fitness Instagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!