How to: Fitness – Details, episodes & analysis

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.

🟡 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!

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.

🟡 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!

Body 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 & Mentions

• Natasha Devon’s Book: Clicks: How to Be Your Best Self Online – Ideal for teens and adults who want to rethink their digital habits
• The Kindness Method by Shahroo Izadi – A compassionate approach to habit change
• Smartphone Free Childhood – A parent-led movement advocating for later social media use
• LBC Radio Show with Natasha Devon – Saturdays, 6–9 PM GMT
• Naked Beach (Channel 4 documentary) – Experiment on body positivity through diverse body exposure
• Follow Natasha on Instagram: @natashadevon

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

We’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 Says

05:53 – Breaking Down the Different Types of Stretching

12:13 – Does Stretching Really Prevent Injuries?

17:31 – The Obscure Relationship Between Stretching & Injury Prevention

18:59 – Dynamic vs. Static Stretching: Which One Is Better?

25:14 – Can Stretching Reduce Soreness & Speed Up Recovery?

28:16 – Answering Common Stretching Questions

31:39 – Final Thoughts & How to Stretch Smarter

Resources Mentioned:

• Stretching and Joint Range of Motion: PubMed Study
• Survey on Stretching Benefits Among Austrian Health Practitioners: PMC Article
• Stretching in Military Recruits – A Study on Effectiveness: PubMed Study
• Stretching and Injury Prevention – An Obscure Relationship: PubMed Study
• Static Stretching and Its Effects on Force & Jumping Performance: PubMed Study
• Does Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review: Wiley Online Library
• Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: PubMed Study
• Post-Exercise Stretching and Its Effectiveness in Short-Term & Delayed Recovery: PubMed Study
• Effects 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.

🟡 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!

How 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 Introduction
02:06 How Food Marketing Shapes Our Eating Habits
07:45 The Power of Packaging & Labeling Tricks
13:15 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 Choices

Resources 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 Obesity

Emma Boyland’s Research on Food Advertising & Children

Ethan Pancer’s Study on Food Branding & Consumer Choices

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

Is 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 Fasting
04:00 – The History of Intermittent Fasting & Its Popularity
07:30 – Different Types of Intermittent Fasting Explained
12:00 – Does Fasting Improve Weight Loss? What the Research Says
18:00 – Hunger, Energy, & Mood: What to Expect on IF
22:00 – The Gut-Brain Connection & Fasting’s Impact on Metabolism
26:00 – Intermittent Fasting & Muscle Loss: What You Need to Know
30:00 – Is IF Safe for Women? What Experts Say
35:00 – Fasting for Longevity: Truth or Overblown Hype?
40:00 – Final Thoughts: Who Should & Shouldn’t Try Intermittent Fasting

Resources Mentioned:

📚 Studies & Reports

• Meta-analysis on intermittent fasting & weight loss (2024)
• Study on fasting & muscle loss risks
• International Menopause Society statement on fasting for women

🔗 Further Reading & Research

• Science Behind Intermittent Fasting
• How Fasting Affects Metabolism

Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodes

We’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.

🟡 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!

How 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 episode
03:00 – What we’re most excited about in 2025 (personally & professionally)
07:30 – The reality of starting a business & lessons learned
10:45 – How parenthood changed our approach to fitness & nutrition
15:30 – The challenges of learning a new language
18:50 – Finding time for hobbies & socializing outside of work
23:30 – Final thoughts & listener questions

RESOURCES MENTIONED:
🎧 Ep. 01: Meet Your Hosts: Michael Ulloa and Kate Lyman
https://www.buzzsprout.com/2171581/episodes/12952683

Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodes

We’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.

🟡 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!

Is 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.

🟡TIMESTAMPS
00:00 Introduction and Initial Reactions
00:47 Welcome to the How To Fitness Podcast
01:08 Diving into the Topic: BMI
02:06 The Racial Origins and History of BMI
07:52 The Insurance Industry's Influence
10:12 Modern Use and Misuse of BMI
13:42 BMI and Its Limitations
15:00 Personal Stories Highlighting BMI Issues
17:19 The Impact of BMI on Health and Insurance
19:05 Research and Criticisms of BMI
25:01 Alternative Metrics and Recommendations
26:17 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.

🟡 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!

Are 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 Considerations

RESOURCES 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.

🟡 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!

Are 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 Toxins
04:17 The Myth of Detoxing
13:02 How Our Bodies Detox Naturally
20:33 Debunking Juice Cleanses
22:42 The Myth of Detox Diets for Weight Loss
26:34 The Truth About Detox Teas and Supplements
27:54 The Dangers of Colon Cleanses and Enemas
31:19 Activated Charcoal: Risks and Realities
32:44 Natural Ways to Support Detoxification
36:39 Final Thoughts and Recommendations

RESOURCES MENTIONED:

🟡 2020 Systematic Review on Coffee Enemas
https://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 Sleep
https://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.

🟡 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!