How to: Fitness – Détails, épisodes et analyse

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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?

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🟡 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 N

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🟡 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!

Send us Fan Mail

Do 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 Series
1:10 Topic Overview: Lead in Supplements & Consumer Report
3:40 What the Report Got Right vs. Overblown Claims
6:56 Tips for Safe, Moderate & Conscious Supplement Use
9:52 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 & 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 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 Plunges
09:53 History of Cold Water Therapy
13:13 Cold Plunge Claims Vs. Research and Lack of Research Diversity
16:36 Do Cold Plunges Help Muscle Recovery?
20:22 Cold Plunges And Athletic Performance
23:30 Cold Plunges For Inflammation & Immunity
25:54 Can Cold Plunges Support Fat Loss?
29:35 Cold Plunges For Mental Health & Mood
30:36 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 & 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

Protein 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 Expectations
8:23 The Cultural Shift and Rise of Protein Marketing
15:20 Is Protein Obsession Just Another Diet Fad?
19:20 RDA vs. Optimal Protein Intake Explained
28:46 What Protein Is Made Of and How the Body Uses It
30:49 The Hierarchy of Protein Intake (Total, Distribution, Timing)
32:46 Busting Common Protein Myths
37:58 Protein, Masculinity and Brand Narratives
49:06 Meeting Protein Needs Sustainably and
55:28 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 & 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’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 Research
04:39 What Cravings Really Are and What Shapes Them
08:59 The Role of Anticipation in Cravings
10:50 How Cravings Connect to Cancer Risk
16:55 Why Resisting Cravings Can Backfire
22:17 Sugar, Food & Drug Addiction: The Biological Comparisons
25:23 How Childhood Exposure Shapes Lifelong Cravings
29:09 Stress, Screens & the Modern Craving Loop
37:27 Neuroplasticity: How Our Brains Adapt to Cravings
46:54 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 & 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 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 Matters
07:18 What Cortisol Actually Is (beyond “stress hormone”)
09:38 Why Cortisol Isn’t Just A Stress Hormone 
14:14  What Really Drives High Cortisol Levels
24:23 The Truth Behind “Cortisol Face”
29:43 Why Cortisol Detoxes Are A Scam
31:15  How Exercise Impacts Cortisol Response
36:15 Do Cortisol-Blocking Supplements Actually Work?
37:49 The Myth Of Adrenal Fatigue Explained
41:45 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 & 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 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 Introduction
02:16 Fasted vs. Fueled Workouts: The Science
04:38 Fasting While Breastfeeding: Is It Safe?
06:45 Mouth Taping for Better Sleep: Fact or Fiction?
10:14 Protein vs. Fiber: The Latest Debate
13:06 Constant Hunger Despite Eating Healthy?
15:50 Effective Exercise Duration: Myth Busting
17:50 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 & 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!