Explore every episode of the podcast How to: Fitness
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 58 | The Science of Cravings with Dr. Raphael Cuomo | 08 Sep 2025 | 00:49:37 | |
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: 📒 Resources Mentioned: 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 57 | Cortisol: The Most Misunderstood Hormone in Fitness | 25 Aug 2025 | 00:43:47 | |
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 📒 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 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 48 | How to Fix Your Feed and Feel Better About Your Body with Natasha Devon | 21 Apr 2025 | 00:44:11 | |
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
💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 47 | The Truth About Stretching: What The Science Says | 07 Apr 2025 | 00:32:59 | |
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:
💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 46 | How Food Marketing Controls Your Eating Habits | 24 Mar 2025 | 00:46:24 | |
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 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 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 45 | Intermittent Fasting Explained: The Benefits & Risks (2025) | 10 Mar 2025 | 00:40:32 | |
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 Resources Mentioned: 📚 Studies & Reports
🔗 Further Reading & Research
Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodes 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 44 | Q&A: Fitness, Parenthood & Business (2025) | 24 Feb 2025 | 00:24:15 | |
How much do you really know about the hosts of How to Fitness Podcast? 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 43 | The Problematic Origins of BMI: Why This Health Metric Is Failing Us | 10 Feb 2025 | 00:31:00 | |
Is BMI really an accurate measure of health, or is it an outdated tool rooted in inequality that is causing more harm than good? 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 42 | GLP-1 Medications Explained: What You Need to Know in 2025 | 27 Jan 2025 | 00:46:13 | |
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 RESOURCES MENTIONED: 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 41 | The Detox Myth: Exploring the Truth Behind Toxins and Wellness Trends | 13 Jan 2025 | 00:38:56 | |
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 RESOURCES MENTIONED: 🟡 2020 Systematic Review on Coffee Enemas 🟡 Do detoxes work? 🟡 Ep. 20 - Why Sleep Isn’t Boring: What We Don’t Know About Sleep 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 40 | The Sketchy Side of the Supplement Industry | 30 Sep 2024 | 00:54:25 | |
In 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 species 32:50 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-m 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 39 | 5 Fitness Tips for New Parents (Or Anyone Short on Time) | 16 Sep 2024 | 00:26:15 | |
We 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 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 56 | Q&A: Fasted Workouts, Appetite Management, and the Protein vs Fiber Debate | 11 Aug 2025 | 00:19:23 | |
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: 📒 Resources: 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 38 | The Ultimate Guide to Hydration: Are You Doing It Wrong? | 02 Sep 2024 | 00:40:46 | |
In 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 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 37 | Q&A: Everything You Need to Know about Cortisol | 19 Aug 2024 | 00:27:03 | |
In 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?
15:01 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?
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 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 36 | The Raw Truth: Does Milk Cause Inflammation? | 05 Aug 2024 | 00:49:31 | |
It’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 sensitivity 10:33 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-ago 13:30 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-46654042 For a list of resources cited in this episode, please email michaelulloapt@gmail.com 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 35 | Navigating The Cult of Wellness | 22 Jul 2024 | 00:47:52 | |
In 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 nutr 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory | 08 Jul 2024 | 00:16:42 | |
Is your body really “stuck” at a certain weight or are you just underfed, over-restricting, and overwhelmed by fitness myths? 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 33 | Misconceptions of a Non-Diet Approach With The Nutrition Tea, Shana Spence | 24 Jun 2024 | 00:36:51 | |
In 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 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 32 | Should I Trust My Smartwatch? | 10 Jun 2024 | 00:42:32 | |
In 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 we Due to limited space in show notes, email for references: kate@katelymannutrition.com 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 31 | The Physiology & Psychology of Emotional Eating: You’re Not Broken, You’re Human | 27 May 2024 | 00:58:21 | |
Emotional eating isn’t about weakness, it’s about wiring. Episode 12: Exploring Hyperpalatable Foods & Their Impact [https://www.buzzsprout.com/2171581/episodes/13308774] 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)] 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).] 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 30 | Q&A from Spain with Michael and Kate | 13 May 2024 | 00:33:56 | |
In this episode of 'How to Fitness Podcast,' Michael and I share a rare in-person discussion from Valencia, Spain. We delve into our current travels, touch on Michael’s missed Ironman event, and discuss the significance of adjusting fitness goals and business strategies based on personal life changes. The episode transitions into a Q&A, tackling questions on fitness journeys, macro tracking, online business presence, and social media's role in coaching. We both share personal anecdotes, our evolutions in fitness and nutrition coaching, and advice for others in the fitness industry, emphasizing the importance of adaptability, self-awareness, and consistency for online success.
💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 29 | Do We Really Need to Exercise? | 29 Apr 2024 | 00:46:33 | |
In today’s episode we explore the question of ‘do we need to exercise?’. We take a deep dive into the extent to which we can control our own health outcomes. Does exercise really benefit health? What is the minimal effective dose? Can we hack our genetics to improve our health markers? Also within this episode we take a look at the 10,000 step goal and find out why we are all so obsessed with hitting this cemented goal. We finish up the episode with some takeaway points for you to improve your health without focussing on exercise. 4:30 Our health is controlled by so many factors, but how much does exercise play a role. Here we list the benefits of regularly doing exercise. 9:25 What is the minimal effective dose of exercise? For those who are busy, how can we get the most ‘bang for buck’ with our exercise schedule? 14:20 Is more exercise always better? Is there a maximum amount of exercise that is good for the human body? 17:23 Can we ‘hack’ our health and bypass genetic and environmental factors? 22:35 How much does genetics play a role in the way our body looks? Will working out and eating exactly like your favourite influencer give you a body just like theirs? 27:35 Muscle building and genetics. How much does our ability to grow muscle come down to genetic factors? 30:30 Here we explore the social determinants of health - these are the economic and social conditions that influence differences in health status. 34:40 What is the deal with 10,000 steps. Is this the benchmark of ‘good health’ and why are we all so obsessed with achieving this goal? 39:40 We discuss the strong correlation between grip strength and mortality risk. 42:00 How can we improve our health without exercising? Here we list some top tips to get started with! Due to limited space in the show notes, email michaelulloapt@gmail.com for references. 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 55 | Is “Eating Like Your Ancestors” Making You Healthier? | 28 Jul 2025 | 00:52:40 | |
Have influencers convinced you that modern food is toxic, and that the only way to be healthy is to eat like your ancestors? 🎗️ Timestamps: 📒 Resources: 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 28 | The Transformation of Food Labels: Helpful to Harmful? | 15 Apr 2024 | 00:53:33 | |
In this deep dive episode “Are Nutrition and Food Labels Helpful or Harmful?“ of the How to Fitness Podcast, we explore whether nutrition labels actually help us make better choices or just leave us more confused. From the surprising (and sometimes sketchy) history of food labeling, to the science behind how these labels shape behavior, we break down what really matters when it comes to the numbers printed on our food. 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 27 | Fact Checking 5 Fear Mongered Foods | 01 Apr 2024 | 00:31:59 | |
In this episode of the 'How to Fitness Podcast', we bust common myths about food and products. We tackle misinformation about aspartame, oatmeal, Himalayan sea salt, seed oils, and sunscreen (not a food, we know!). From debunking aspartame's carcinogenic risks to clarifying the benefits of Himalayan sea salt, we advocate for knowledge and critical thinking around our food choices rather than giving in to fear mongering from the internet. Join us for a fact-based discussion that promotes critical thinking and reliance on scientific evidence. 01:28 Aspartame: We talk about the carcinogenic properties of aspartame, how aspartame is qualified as a Group 2B carcinogen (possibly carcinogenic to humans), and the actual dosage of aspartame needed to warrant concern (it’s a lot!). 06:04 Oatmeal: Oatmeal is having a moment on social media being demonized for countless reasons. Claims demonizing oatmeal are unfounded, especially around claims of inflammatory effects of oats or oats having negative impact on GI health. We talk through specific research that promotes the health of oatmeal and how we can consume oatmeal in a way that promotes more satiety. 10:14 Himalayan Salt: We’re not just talking about the baseless claims promoting Himalayan salt as superior, but also dispelling hate for typical table salt. Himalayan salt is touted as a better option due to containing trace minerals, of which amounts are very little. Himalayan salt, however, does contain fewer microplastics. 16:02 Seed Oils: Few foods are talked about with as much fear mongering as seed oils, with a lot of the internet demonizing seed oils for being inflammatory, because they’re refined, due to low smoke point, and more. Seed oils are aren’t our nutritional downfall, but foods high in seed oils are often also less healthful foods like ultra processed foods. We talk through studies that discuss the impact of seed oils on inflammatory markers and also discuss nuance around the topic of smoke point. Video from Food Science Babe: https://www.youtube.com/watch?v=PJzJVHhKV28 25:05 Sunscreen: While this isn’t a food, sunscreen made it into this episode because of the similar fear mongering around the topic of sunscreen. A lot of potential harm around sunscreen is exclusive to animal studies, and statements around the danger of sunscreen due to ingredients are often unfounded. We talk through the different types of sunscreen (physical blockers and chemical blockers). Some ingredients in chemical blockers (commonly oxybenzone) have raised concerns as being hormone disrupters, but this has only been seen in rats eating oxybenzone. 30:35 We receive a lot of fear mongering messaging on a daily basis, and it’s incredibly easy to get caught up in all we read and hear. We can all utilize a bit more critical thinking in the way we approach fear around food (and products) in a way taht supports our health rather than leaving us constantly scared. Due to limited space in show notes, email for references: kate@katelymannutrition.com 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 26 | Does What We Eat Affect Our Mental Health? | 18 Mar 2024 | 00:45:21 | |
Does what we eat really impact our mental health? The answer isn’t as simple as social media might suggest. 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 25 | Family "Fat Talk:" The Dire Impact of Family Body Talk | 04 Mar 2024 | 00:45:25 | |
In this episode of How To: Fitness we are discussing the impact of diet talk and “Fat Talk” received by our families and how that may have shaped our eating behaviors and relationships with foods. We discuss the role parents and siblings play in self-image, body dissatisfaction, and unsupportive dietary habits. We talk about how to foster a better relationship with food as we work to interrupt old cycles and disrupt negative diet messaging. Note: In this episode there is talk of eating disorders and weight. If those subjects are triggering to you, it may be best to skip this episode and tune in to the next episode. 01:00 Today we’re talking about “Fat Talk” in reference to communication characterized by comments or conversations that focus on body weight, size, shape, or appearance in a critical manner. "Fat talk" can contribute to the perpetuation of societal body ideals, body shaming, and the reinforcement of harmful stereotypes related to weight and appearance. This term comes from the “Family Fat Talk Questionnaire.” 12:49 Although both parents are influential in the development of a kid’s self-esteem, mothers are particularly impactful on their daughters body image. 21:27 Sibling relationships are unique in the family structure because siblings are both family and peers.Since siblings are raised with the same family values, a sister can be a vehicle to reinforce negative attitudes towards body image. Fathers also play a large role — in both their comments and their engagement in the family.24:09 The 'Almond Mom' is a stereotypical caricature of thin ideals that is often representative of the message we grew up with. We can acknowledge that these messages may have been made with good intentions, and are also learned behaviors and messages from previous generations. 30:00 Family is not the only place we receive negative messaging about our bodies. Dieting talk through TV, social media, and celebrities impacts youth of all ages. 32:00 With a greater awareness of the “fat talk” issue comes a greater opportunity to reject diet culture. Are boundaries worth it? Is the goal to change our family talk, or just protect ourselves from it? Our priority is breaking this cycle of family fat talk, and the way we go about it can start with removing labels of “good” or “bad” from food and not making body comments of any kind. 37:10 We cannot model new behaviors if we haven’t focused on our own relationship with food first. The way our body looks is a poor barometer of our health and wellbeing, and if we can shift our focused fro 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 24 | Q&A: Carb Cycling, Burning Calories, and Exercising with Age | 19 Feb 2024 | 00:14:04 | |
Today’s episode is a quick-fire Q&A answering questions from listeners. We discuss carb cycling, whether you should workout when tired, calorie tracking, and more. 0:45 Is carb cycling necessary? 2:07 Is it okay to still do a workout if I am tired? (i.e. didn’t sleep well/enough) 4:07 If I burn off 250 calories exercising, can I eat back 250 calories?
7:06 Do you need to modify workout styles/choices as you age? Have more questions about any other topic related to your nutrition and fitness? Send them our way! 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 23 | The Myth of Cycle Syncing & Becoming Our Own Experts on Menstruation with Dr. Alyssa Olenick | 05 Feb 2024 | 00:58:06 | |
In this week's episode, we are joined by Dr. Alyssa Olenick, an expert in exercise physiology. Dr. Alyssa delves into her research on sex differences and metabolic response to exercise and shares her knowledge on menstrual cycle importance and its impact on training and nutrition. Alyssa also addresses misconceptions about 'cycle syncing' and offers practical advice for fitness and nutrition based on individual needs, urging against a 'one size fits all' approach. 2:10 Dr. Alyssa Olenick shares her background, research experience, and her history as an athlete. She has incredible experience as a research scientist as well as in her training as a hybrid athlete. 5:40 There are major gaps in sex differences in the world of exercise physiology and Alyssa’s research focuses on those differences and improving health outcomes of females across the entire lifespan. 10:45 Alyssa gives a rundown of the menstrual cycle — how our hormones change across various phases of a cycle and what the implications are. There is a lot of variability in every individual’s cycle and these phases are never one size fits all. 16:24 We discuss the confusion, controversy, and misinformation around cycle-specific workouts and cycle syncing. Not only does the idea of cycle syncing not have support from the research, but it doesn’t help us listen in to our own bodies or own needs. 19:56 What we can watch out for when trying to identify misinformation: absolutisms, assumptions that we all have a 28-day cycle, suggestions to avoid any high intensity exercise, or messaging talking only about cortisol. None of these suggestions are evidence based and the idea of a one size fits all blanket solution doesn’t teach us how to manage our own intensity, volume, or exertion. 24:05 Our education should feel empowering. We are not frail, and it’s not helpful to create unnecessary barriers to movement. We talk about the problematic fitness industry messaging and how it overlooks our need for rest or doesn’t factor in individual needs. 30:00 What can we actually do to support ourselves, our hormones, and our training across our cycle? Alyssa talks about the impacts of our cycle on our performance across different phases and how it may be related to our motivation, performance, and mood. We talk about rest, carbohydrates, caffeine, and sleep alongside changing hormones. 38:18 Our energy needs may be higher during our luteal phase and the need to be accurately fed at all times can have a huge impact on our energy, performance, recovery, and how we feel in general. Alyssa dives into our nutritional needs across the menstrual cycle and even touches oncertain supplements. 44:41 The “solutions” that help us feel better and more supported through our menstrual cycles are often simpler than we want them to be: adequate energy availability, rest days, hydration, prioritizing sleep, etc. The skills and tools we can gain around our cycle gives us permission to be more in tune with our bodies. 48:19 How can male trainers and coaches support their clients who menstruate? Alyssa gives us her opinions on this topic. Where to find Dr. Alyssa Olenick: Instagram @doclyssfitness 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 22 | Goopified Wellness: When the Pursuit of "Wellness" Creates Barriers to Health | 22 Jan 2024 | 00:39:26 | |
This episode has been a long time coming for us. Today we not only want to talk about problematic wellness brands and the treatments and products they promote, but the barriers they create around wellness and how that negatively impacts our personal pursuit of health. 2:00 We talk through our thoughts on Goop as a wellness brand and how it has made “wellness” feel like something different than what it actually is — the pursuit of health and wellbeing. There is a massive responsibility that comes with advising or influencing people on their health, and that responsibility can be used incorrectly when focusing on money over health or if promoting harmful practices. 4:10 Is it Goop or utter poop? Tune in for a game of distinguishing a true Goop recommendation or a made up scenario from Michael. 9:14 We talk through Goop’s conception — from the name to the launch in 2008 as a health and wellness blog. Goop is now a lifestyle site with the intention of sharing information from experts. This has taken Goop from home-style recipes shared to lawsuits around false health claims, harmful treatments branded as natural remedies, and unfounded products. 15:45 Ethical and evidence-based practices and recommendations are often at odds with anecdotal experience or personal belief, and that is where wellness companies can lead us astray at times. 19:30 Our goal with this episode is not to invalidate or talk down on alternative methods of care. We understand the draw to alternative practices while also recognizing that major platforms have a responsibility to provide accurate and safe information. 20:10 Annual Goop health summits have been the host platform for many problematic practitioners who now have a larger audience to whom they can spread more misinformation. This further fuels criticism of experts and leaves space for more rampant misinformation and overwhelm. 24:00 As consumers, the draw to new, shiny, interesting information is very alluring. 26:49 This is a bigger issue than just Goop; Goop has paved the way for the success of many other problematic brands who are marketing and selling wellness in a way that may not be in our best interest. Rampant pseudoscience only adds to information overwhelm and an image of wellness and health that is not accurate, attainable, or inclusive. 29:00 Problematic wellness brands spread a message that we can have long lasting health if we are white, slim, and have the money to purchase expensive products and services required to be “well.” Wellness should be accessible to anyone and should be a right rather than a luxury. 31:00 Problematic wellness brands can be a distraction from what can truly benefit us, our health, and our habits. What can be empowering to us on our pursuit of health is understanding what truly moves the needle on our health goals rather than what has minimal impact but appears shiny and exciting. 36:55 We believe that our pursuit of health is not black or white. Brands like Goop can have some helpful recommendations and resources AND still be problematic. What is problematic, however, is creating barriers to health w 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 21 | The "Anti-Aging" Craze: When the Secret to Youth Isn't Actually A Secret | 08 Jan 2024 | 00:59:07 | |
Today we’re talking about the overwhelming amount of anti-aging messaging we receive and what actually contributes to our health and longevity. We’re talking about “anti-aging” products and treatments, the lengths we go to to look younger, and the frequency with which we overlook factors that actually contribute to aging healthfully. 3:55 We’re constantly facing a societal obsession with aging, and we’re talking about this topic with the lens of helping our listeners become more informed consumers. 8:44 We’re faced with pressure surrounding the need to slow down aging from a early on in life, and much of that pressure is placed on women. Part of this messaging demonizes aging or any physical changes to the typical “beauty” standard we’re often faced with.
16:04 We share how anti-aging marketing and products has impacted us individually and our perception of our aging. 19:30 We talk through some of the more outrageous “solutions” out there for combatting age, including some of the lengths that billionaires go to for “youth restoring” protocols. In this category is also anti-aging clinics, and how this type of medicine is not actually recognized by board certifications. Often times, the treatments offered in this setting are concerning, especially when it comes to off label usage of medications for anti-aging purposes. 25:00 One risky area where age prevention medications are offered is in the prevelance of HRT offered outside of secure medical setting. 27:00 The global anti-aging market accounted for 66 billion USD in 2022, and is only expected to grow exponentially. 28:30 A question for listeners:What do we actually want when we think about preventing aging? What is our actual goal? 30:15 We can shift from thinking about “anti-aging” methods and think, instead, about healthy aging and longevity. How long we live doesn’t matter as much as whether or not we’re living well. 34:19 can promote health and lifespan through our nutrition by avoiding weight cycling, monitoring alcohol intake, and prioritizing balance and micronutrient intake in our food choices. 40:17 There are some supplements that can help optimize our healthful againg. There is preliminary research showing the benefit of cocoa extract on longevity. Protein powder can help prevent sarcopenia, the loss of muscle mass and strength. Certain B vitamins have also been found to reduce some cognitive decline. https://examine.com/categories/healthy-aging-longevity/ 43:57 Exercise is truly the closest we get to an “anti aging” miracle. It benefits us in many ways related to our health and makes our bodies more adaptable to the physiological stress of aging itself. Benefits in cognitive changes, heart function, strength, and mobility come from regular exercise. These positive effects happen on a cellular level! 46:00 There is so much we don’t know about efficacy of different treatments and pro 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 20 | Why Sleep Isn’t Boring: What We Don’t Know About Sleep | 25 Sep 2023 | 00:48:48 | |
In this episode of How to: Fitness, we’re talking about sleep - a topic that can seem really boring but is truly a missing key in our overall health and wellness. Today we’re talking about what we do and don’t know about sleep, its impact on every aspect of our health, and how sleep hygiene is often overlooked in the fitness space. 6:36 We spend one third of our lives asleep, so it’s very surprising that there is so much we don’t know about sleep - including why we need to sleep. 7:52 As we sleep our brains will cycle repeatedly through two different types of sleep - REM (otherwise known as rapid-eye movement) sleep and non-REM sleep. Michael talks through these stages and cycles with more detail, focusing on the complexity of non-REM stage three sleep and how important it is for our fitness and recovery. 11:14 In REM sleep, the eyes move rapidly behind closed lids, and brain waves are similar to those during wakefulness. This isn’t considered a restful stage; the brain is highly active throughout REM sleep, increasing brain metabolism by up to 20%. It is believed to be important for mood, memories and learning.
17:20 Sleep affects almost every type of tissue and system in the body, and research shows that a chronic lack of sleep, or getting poor quality sleep, is correlated with mortality. There is so much unknown around sleep, leaving us feeling wary of “sleep experts” who have all the answers. 22:57 Our sleep need is individualized to an extent, and there is a lot unknown around how sleep needs change as we age. The general recommendation for adults is 7 hours of sleep per night, and there are negative consequences for lower amounts of sleep even though some individuals feel they function well on less sleep.
32:49 There are a lot of obvious or “boring” tips around sleep hygiene, but there are also suggestions we often overlook when addressing our sleep patterns. We talk through some of these overlooked tips around improving our sleep. 47:00 We want sexy, quick fixes and often ignore “easier” fixes. Sleep definitely falls into that category as a puzzle piece that impacts our mental, physical, and emotional health in all ways. This is our last episode for this season of How to: Fitness. We have some really exciting interviews and topics lined up for our next season coming in January 2024! Due to limited space in show notes, email for references: kate@katelymannutrition.com 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 19 | Rethinking Our Drinking: The Science & Our Relationship With Alcohol | 18 Sep 2023 | 00:54:06 | |
Today we're taking a (mostly) objective approach to alcohol consumption - the risks, the benefits, and the drinking culture we are up against, and how it all impacts our nutrition, our fitness, and our overall health. We talk through taking a "risk analysis" approach to how we drink and share a bit of our own experiences as well. 1:30 How can learning more about alcohol help us become more knowledgable and educated consumers? Today we want to take the morality out of this topic and go into the topic of alcohol and drinking patterns with an open mind. We talk objective vs. subjective and how both of these fit into this topic. 7:30 Alcohol is a fourth, “nonessential,” macronutrient with 7 calories per gram. The caloric value of alcohol disproportionately high for the minimal nutrients provided. This knowledge can help us make more informed food choices. 9:58 As a neurotoxin, alcohol receives metabolic priority. It doesn’t trigger fullness signals like typical food does. When we pair this with impaired decision making and lower inhibitions, we see a tendency towards overconsumption. 15:35 There are many physiological impacts of alcohol intake, both short and long term. One of them that really impacts how we feel is disturbed sleep after drinking. There is a dose-toxicity response, so moderate drinking is very different than binge drinking. 17:50 We talk through the benefits of drinking: both health and social oriented. Moderate alcohol intake can increase HDL and lower risk of heart disease, stroke, kidney stones, and more. 21:57 We must take a “risk assessment” approach to our alcohol intake. Overall health benefits pale in comparison to risks, so it feels like the benefits we can weigh are social benefits - community, celebration, and enjoyment. 27:00 Drinking habits are very personal and very sensitive and a lot of trust and respect is required before opening up a conversation around this topic. 29:50 We talk about drinking culture in the US vs UK, drinking age limits, and the downfall of abstinence-based approaches around alcohol consumption. Rates of binge drinking are increasing across certain populations: https://www.nytimes.com/2017/12/29/opinion/sunday/alcohol-binge-drinking.html 36:20 Kate and Michael each share some of their personal experiences - from growing up in a more conservative community where alcohol was attached to morality to family history and days of heavy drinking through university. 46:30 The term “sober curious” means “to choose to question, or get curious about, every impulse, invitation, and expectation to drink, versus mindlessly going along with the dominant drinking culture.” It is about assessing your relationship with alcohol and paying attention to your consumption. 49:00 Having a drink can be the correct choice when weighing pros and cons, but being in tune with our choices and behaviors can help us consume in a way that is aligned with our goals, how we want to feel, and what we want out of our lives. This episode does not come with any recommendation beyond being more 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 54 | Should Everyone Be Taking Vitamin D? | 14 Jul 2025 | 00:41:33 | |
Is 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 Deprivation 📒 Resources: 🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To) 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 18 | Talking Sex Positivity: Navigating Body Ideals, Sex as a Learned Skill, and Improving Our Sexual Health with Dr. Celeste Holbrook | 11 Sep 2023 | 00:52:25 | |
We believe in taking a holistic approach to our health and fitness, and we know that our sexual health is part of that. We speak with sexologist Dr. Celeste Holbrook on growing up in a conservative community, body ideals, how to open more conversations around sex, and how we can approach sex as a learned skill. 1:38 Dr. Celeste Holbrook is a sex educator using behavior change theory to enlighten individuals and partnerships on the topic of sex. Being a sexologist was not her goal career in her youth, but sex education became important to her after growing up in a conservative community and her own personal experiences. 8:40 We discuss how we can start becoming more open about sex by taking sex off of a “weird pedestal” and making it more approachable. It is a part of life, not the pinnacle, but modern messaging around sex suggests otherwise. 10:30 Sex is a learned skill that doesn’t always come naturally. Approaching it as such provides a more healthful dialogue around sex and open up conversation with partners, friends, and those near us. 13:00 Sometimes when working with a client we can utilize sex drive as a metric of our health, but sex is too contextual to use only as a metric of being fed, fueled, and rested. Libido can be a marker for health, but not always due to the context of what is going on in our lives. Libido also lives in a range, not only “high” or “low.” 17:01 There is no gauge for our libido, it is all in relation to what feels comfortable for us. Dr. Holbrook talks about the negotiation that is sex with a partner and how that is the best metric of a healthful sex life. Like everything else about our health, it is highly individualized. 19:14 Dr. Holbrook shares her strong views around the beauty industry and how our perception of beauty has been created by individuals around marketing table. While this idea is not unique to women only, it is experienced far more by those passing as women. We can take a harm reduction approach to feel best in our bodies and, as a byproduct, find a lot of compassion for others as well. 24:07 Regarding sex, we can take the approach that feels best and most comfortable for us and can also push back harder against ideals that have been sold to us. We can also take an approach to our bodies and body image that feels safe and gives us permission to live our lives best.
31:18 We can foster more confidence in our sexuality by understanding what we want out of sex and then building behaviors that support those desires. Until we know what we truly want, we are just grasping at straws. 35:08 We share some perceived cultural differences between the US and the UK. Dr. Holbrook shares some of the messages that men receive around sex. There is a pervasive idea that we only allow a small amount of emotion from men, and this drastically impacts sexual experiences. Dr. Holbrook speaks about how a high 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 17 | The History of Dieting: A Cultural Obsession | 04 Sep 2023 | 00:53:06 | |
Americans spend over $78 BILLION dollars on weight reduction services and goods annually, and it’s estimated that the average UK adult will spend more than £20000 trying to lose weight and get healthy over a lifetime. That is…a lot. In today’s episode were diving into the history of dieting and the cultural obsession that is the constant invention of new ways to restrict and manipulate our diets. 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 16 | Q&A: Myth Busting | 28 Aug 2023 | 00:13:17 | |
Today’s episode is a quick-fire Q&A where we bust some common nutrition and fitness myths. We referenced a few sources throughout the episode and you can find these below in the show notes: 00:32 Does exercising on an empty stomach burn more fat? 03:29 Do superfoods really have no nutritional benefit? 04:48 Do we need to stay in the fat burning heart rate zone if I am trying to lose weight? 06:35 Are BCAAs and creatine worth the cost? 11:08 Do I get the same benefit of a workout whether I am sore or not? 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 15 | What Is Gut Health? Anxiety, Supplements, and Leaky Gut | 21 Aug 2023 | 00:52:53 | |
Many products, supplements, and influencers say good gut health is the key to a flat belly, a mood boost and so much more. But how many of these claims are actually rooted in science? Will drinking lemon juice and ginger really make as much of a difference as some creators claim? And why is gut health constantly conflated with the idea of weight loss? Let’s find out! 4:01 There is a lot of misunderstanding around what gut health actually is. Our gut health relates to the well-being of our gastrointestinal system, which includes the stomach, intestines, and all those microorganisms residing within. This is a really broad topic, so the goal of this episode is to leave us as more educated consumers and experts in our own nutrition. 7:06 Gut health and learning about the gut microbiome is very new research, and there is so much more to learn. Our gut holds 80% of our immune system, synthesizes vitamins, manages inflammation, and communicates with our central nervous system - among other things. When our gut microbiome is healthy, it truly does impact our health. 11:29 Some of the drivers of our microbiome composition are age, diet, lifestyle. How we were born - vaginal birth vs cesarean - also impacts our microbiome as does where we live, our stress levels, medications we take, how we were fed as an infant, and even where we travel.
21:30 Social media is full of “hacks” for the gut, and there’s not enough data to prove whether any of these supposed fixes improve digestive functions. Many people are fooled by online wellness gurus who label themselves as “gut health scientists” or “gut health coaches”. 27:00 Registered dietitians, GI doctors, and immunologists are actual experts in this subject matter. We are examples of professionals in the health and nutrition space who have knowledge and qualifications, but are by no means gut health experts. We know that our scope of practice is limited, and that’s as it should be. 29:35 It’s generally the same habits that support our overall health that are best for our gut health: eating a lot of fiber rich foods, probiotic-rich foods, diversity in our food choices, moderation in alcohol consumption, and adequate hydration. 44:21 There is a direct link between our gut and our brain. The gut-brain connection is a two-way communication highway. The gut sends signals to the brain, impacting our mood, stress levels, and cognitive functions, while the brain influences our gut's activity too. There is an entire emerging body of research studying changes in our microbiome to mood disorders like depression and anxiety. 46:51 “Leaky Gut” is a confusing phrase we hear often, but it is actually a real thing! However, it’s not often what we think it is; we all, to some degree, want a leaky (permeable) gut for absorbing nutrients. There is no standard for identifying and diagnosing 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 14 | The Genetics of Body Weight, DNA Testing, and the Future of Health with Dr. Giles Yeo | 14 Aug 2023 | 00:56:48 | |
We had the amazing opportunity to speak with an incredible guest, respected Cambridge university lecturer Dr. Giles Yeo. Dr. Yeo is a professor of molecular neuroendocrinology whose research focuses on food intake, genetics, and obesity, and our conversation was nothing short of amazing. 1:57 We talk about Giles’ recent “midlife crisis” that manifest in the form of an amazing cycling adventure across the UK. 7:33 What is obesity? There is an oversimplified yet strong-held belief that body size correlates with health, and Dr. Yeo talks us through the impact genetics play on our body size. The ability a individual’s body has to carry body fat without negative health implications is impacted by our genes. 12:14 How much fat we can store safely (without disease) is largely genetic, though there are always environmental factors at play as well. Where we hold our body fat is also entirely purely genetic 14:38 Twin studies help us understand what portion of our health is genetic versus environmental. Dr. Yeo shares a fantastic example of heritable traits using hair color (compared to fat carrying capacity, body shape) and freckles (compared to what foods we like to eat, how much food we eat). 17:17 Mail in DNA tests (ex: 23 and Me) and can show us some accurate traits, while others are a stretch. There are both predictable traits that these tests can show us (like response to lactose and alcohol), and less predictable or more complicated traits (aerobic capacity, which diet would be best for us). 23:17 How do these DNA tests provide inaccurate information? Predictable traits that involve just one compound are far more likely to be true and there is legitimate information we can learn. 27:24 Dr. Yeo was recently on the Diary of A CEO podcast, where parts of his interview were utilized for soundbites that circulated around the fitness community while taken out of context. There was a lot of backlash around his comments surrounding calories, as well as his physical experience vs. his expertise. 30:38 Calories tell you the amount you’re eating and the energy content, but nothing of the nutritional content of a food. 35:15 With advancements in how we understand the genetics of bodyweight, we’re getting closer to understanding how to use genetics to tailor our intake to our individual needs. As we figure out how to mass monitor food intake, our potential to understand individualized needs grows in incredible ways. 39:12 Is there a future of individual calorie-counting devices that give us a more accurate view of our intake? 43:23 We talk through the challenging topic of balancing body positivity/neutrality and health. We don’t do ourselves justice when we focus on weight; we need to focus on health. 49:45 Dr. Yeo has worked in this industry for 25 years, and his messaging and beliefs have changed over his time. Policymakers, doctors, and individuals with more authority are often part of the problem in perpetuating weight stigma.
💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 13 | Q&A: Supplements | 07 Aug 2023 | 00:18:55 | |
Today’s episode is a quick-fire Q&A on the topic of supplements - an area with a lot of confusion and misinformation. We talk about which supplements may be worth the expense, which supplements can benefit us as we age, and which supplements we personally take. 02:24 - Should doctors be ordering more blood panels for patients so they know how to supplement? 05:43 - Do I need a greens powder supplement? 07:48 - Are there any supplements that are more beneficial as we age? 11:16 - Do any supplements actually work? (Here is more detail on DSHEA, an act that leaves dietary and herbal supplements exempt from most FDA regulations: https://www.kuer.org/politics/2018-12-18/how-a-1994-law-supercharged-utahs-supplement-industry) 15:38 - What supplements do we take? 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 12 | Is Food Addiction Real? Exploring Hyperpalatable Foods & Their Impact | 31 Jul 2023 | 00:40:19 | |
Today we’re talking about hyperpalatable foods, what makes food delicious and drives cravings, and what that means to us as consumers and individuals trying to become experts on our own nutrition. Content warning: we do touch on certain aspects of eating disorders and disordered eating patterns in this episode
6:56 When we crave HPFs, it’s not because we’re “broken;” it’s because we’re reacting just as these foods are supposed to make us react. 7:30 We talk through the official definition and characteristics of a HPF, as defined by a research team in 2019. HPFs contain a specific combination of nutrients, create an artificially enhanced eating experience, and slow one’s satiety mechanisms.
14:00 We have seen the rise of packaged foods over decades. Some of the tactics used to market snack and frozen food products are the same tactics used to market tobacco. For more information on the food labeling legislation and law around selling junk food to minors in Oaxaca: https://foodtank.com/news/2020/10/mexican-state-of-oaxaca-becomes-first-to-ban-selling-junk-food-to-children/ 19:11 In 2016, it was discovered that the sugar industry had funded and published research in the 1960s to highlight the hazards of fat, while simultaneously downplaying the risks of sugar. There is a lot of lobbying behind various diet trends that gain, and lose, popularity over time. 20:52 HPFs are generally less expensive and more accessible. This makes it outrageously easy to consume HPF, and overconsumption leads to poor health outcomes. 21:23 Are HPFs addictive? We delve into the controversy around this topic and why we can’t answer definitively. More research needed in this area. 25:05 HPFs seem to hijack and dysregulate normal appetite control signals in the brain, driving addictive-like consumption, especially in vulnerable individuals. Understanding how HPFs impact us can help give these foods less powerful and leave us more informed around our food choices. 30:39 Research found that a food was more than 4 times more likely to be an HPF in 2018 than in 1988. A substantial sample of popular foods in the US food system found that most foods were HPFs.
💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 11 | From Hope to Harm: The Hazards of Slimming World | 23 Jul 2023 | 00:34:19 | |
Today we’re delving into the world weight loss clubs, specifically Slimming World and what the program promises vs. what it delivers. We share our experience working with individuals who have previously been part of weight loss clubs and talk through the prevalence of disordered eating habits that tend to follow these restrictive programs. 3:37 Slimming World (SW) is a major commercial weight loss company based in the UK. It was founded in 1969 and has grown to 5.5 million members across the world. While the website reads as a promising solution, there are some significant problems with the Slimming World Program. 5:17 The program is based on the “food optimizing eating plan” focused on “free foods, healthy extras, and syns.” This plan is focused on restricting "syns" - assigned values to foods based on calories, fat, and fiber content, though SW claims to not count calories. 8:27 Success long term has not been shown. SW promotes disordered habits by focusing solely on short term weight loss. The idea of social support via group meetings sounds positive, but tends to be more harmful than helpful. 11:50 The “syn” system is confusing and doesn’t promote education around food choices. The plans focus on restrictive rules, guilt around "syns", and demonizing certain foods which can lead to unhealthy relationships with food. 15:23 What is the longevity of SW and similar programs? Confusing rules and regulations keep you reliant upon a system that doesn’t lead to sustainable habits. 19:00 SW consultants aren’t credentialed in a way that leads to optimal support for SW members. When we have worked with individuals who have been SW consultants or members, many individuals have reported disordered eating habits starting with these weight loss groups. 22:30 There are so many negative repercussions of making weight loss our only goal, including increased risk of ED and disordered eating habits. 26:55 The group meeting formats place all stock in weight as the only measure of progress, going as far as weight shaming publicly if individuals have not lost weight. This ignores the fact that our weight fluctuates, and that weight is only one (often unreliable) measure of change for those with WL goals. 31:13 The false marketing around SW’s approach creates an appearance of flexibility or longevity that masks disordered behaviors and restrictive rules. One of Michael’s posts on SW: https://www.instagram.com/reel/Ckft0EgIHK9/?igshid=MzRlODBiNWFlZA%3D%3D 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 10 | Q&A: Strength Training | 15 Jul 2023 | 00:18:20 | |
Today’s episode is a quick-fire Q&A on the topic of Strength Training. 0:57 What is the best training split? 3:53 Can you build muscle and burn body fat at the same time? 5:45 When is the best time to lift? Is there a best time? 6:58 I’m a cardio junkie and reallyyy hate lifting. Do I really have to? 10:36 I know I need to lift but am so scared of getting bulky 15:35 First timer in the gym, what’s your tip piece of advice?
💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 9 | Organic Foods: Debunking Myths and Unveiling Truths | 03 Jul 2023 | 00:38:12 | |
We're diving into the world of organic food which can be a quite overwhelming topic. People are drawn to the idea of organic food because they believe it offers superior health benefits and is better for the environment. In this episode, we dig deeper into the differences, pros, cons, and myths around organic vs. conventional foods so we can be educated consumers. 4:40 When we talk about organic food, we're talking about products that are grown and produced without the use of synthetic pesticides, fertilizers, GMOs, irradiation, or sewage sludge. Organic farming prohibits the use of synthetic pesticides, which is often seen as a positive aspect. Critics argue that organic farming still uses natural pesticides and that their impact is not well understood. 7:55 Organic farming isn’t always as superior as we think as far as environmental impact. The higher demand for organic actually leads to a larger footprint and more fraud in farms falsifying organic certifications.
12:54 The overall consensus in the literature is that there isn't a significant difference in the nutritional content between organic and conventional foods. We dig into some of the findings comparing these two foods and where differences are present.
💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 53 | Q&A: Is Your Metabolism Really Broken? What Science Actually Says | 30 Jun 2025 | 00:22:53 | |
In 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. 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 8 | AI in Fitness: Is Artificial Intelligence the End of Personal Training? | 28 Jun 2023 | 00:39:10 | |
In today’s episode we’re debating the question: is artificial intelligence about to take over our jobs? We’re diving into how AI is revolutionizing and also challenging the fitness industry. 3:51: In today’s modern world, AI has proven effective in automating tasks traditionally performed by humans, and we see increasing usage of AI in technology like smartwatches, fitness apps, and smart gyms. The global fitness technology market was valued at $17.9 billion in 2019, and it's projected to reach $62.1 billion by 2025. It's clear that people are increasingly relying on technology to support their fitness journeys. 10:58: According to Forbes, a majority of respondents (72%) found it easier to maintain a regular workout routine during the pandemic and lockdown, even without access to a gym. We talk through the shift towards fitness apps and online fitness in our post-pandemic world. Are we over it now, or are we more open to a hybrid of technology and in-person support? 13:00: The benefit of incorporating AI into your fitness routine is that it adapts to your specific needs and preferences. It can take into account your fitness goals, health conditions, and even your schedule. We talk through our opinions on motivational messaging coming from technology, and whether AI is making fitness more accessible or creating more barriers. 15:50: AI may bring added support in working towards our nutrition goals by generating meal ideas/meal plans. We talk through our opinions on the subject, as well as where this can fall short, as seen recently in the NEDA (National Eating Disorders Association) chat bot controversy. 19:20: AI can gather information based on user inputs, but it can't replace the human touch or understand anything beyond our physical body and performance. What are we missing without the human element of training and nutrition support? Even though AI is expected to play a big role in providing expert guidance, it's… unlikely to completely replace us. Human accountability can be one of the most effective ways to bring about behavioral change. 21:50: “Notification Fatigue” is a real outcome we experience when relying on technology. Repeat notifications can cause us to tune out and can reduce the efficacy of using technology to maintain motivation or consistency. We talk about this outcome in apps like Duolingo and the gamification of fitness.
32:28 Looking ahead, the potential for AI, the integration of AI with virtual reality and augmented reality technologies also holds great promise for enhancing the fitness experience can potentially make workouts more dynamic, motivating, and fun. 36:30 Are we out of a job soon? We both believe that embracing AI can allow us to work even better with our clients, as well as the implications for 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 7 | Q&A: Performance Nutrition | 23 Jun 2023 | 00:16:53 | |
Today’s episode is a quick-fire Q&A on the topic of Performance Nutrition. We talk about meal timing, fueling for rest days and active days, hydration, and what really deserves our focus when we’re fueling to perform our best. Have more questions about performance nutrition or any other topic related to your nutrition and fitness? Send them our way! 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 6 | The Whitewashing of Healthful Eating: The Cultural Void in "Healthy" Foods | 20 Jun 2023 | 00:40:05 | |
Food is far more than just fuel; it is joy, and identity, and culture. In today's episode we talk about how a sustainable approach to our nutrition includes enjoying of foods we love, especially when those foods have cultural significance. We are not experts in the topic of cultural competency in nutrition but want to be better as professionals in our field and learning more abo 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||
| 5 | Orthorexia: How Our Obsession With Healthy Eating Is Making Us Unhealthy | 12 Jun 2023 | 00:45:29 | |
Content Warning: In this episode we touch on the subject of eating disorders and disordered eating patterns. Striving for nutritional perfection may seem appealing, but it can have negative consequences. In today’s episode we dive deep in to orthorexia: what it is, how we come to adopt obsessive eating behaviors, and how awareness can help us bring more moderation into our pursuit of health.
Due to limited space in show notes, email for references and resources: kate@katelymannutrition.com 💛 STAY CONNECTED 🟡 How to: Fitness 🟡 Michael Ulloa 🟡 Kate Lyman Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman! | |||