Shows
How to: Fitness50 | Everything We’ve Learned About Creatine (So You Don’t Have To)In this episode “ Everything We’ve Learned About Creatine (So You Don’t Have To)” of the How to Fitness Podcast, we take a research-backed deep dive into creatine. One of the most talked about and misunderstood supplements in the fitness world.We’re unpacking everything you think you know:Does creatine actually help with muscle growth?Are there cognitive benefits?What about the fear of bloating, weight gain, or hair loss?Should teens, women, vegetarians, or older adults consider it?How do you really take creatine for best results?This isn’t a hy...2025-05-1943 minHow to: Fitness49 | Q&A: Beginner Fitness & Nutrition Questions AnsweredIn this Q&A episode of How to Fitness Podcast, we tackle the most common struggles beginner clients face from staying consistent at the gym to eating healthy without tracking every bite. Whether you’re trying to balance social events with your goals or wondering if you really have to weigh yourself, this episode breaks down the mindset shifts and strategies that actually create sustainable change. We explore why your weight isn’t the best measure of progress, what to prioritize when life gets busy (hint: it’s not your macros), and how to stop relying...2025-05-0519 minHow to: Fitness48 | How to Fix Your Feed and Feel Better About Your Body with Natasha DevonBody 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...2025-04-2144 minHow to: Fitness47 | The Truth About Stretching: What The Science SaysWe’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....2025-04-0732 minHow to: Fitness46 | How Food Marketing Controls Your Eating HabitsHow 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...2025-03-2446 minHow to: Fitness45 | Intermittent Fasting Explained: The Benefits & Risks (2025)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 deci...2025-03-1040 minHow to: Fitness44 | Q&A: Fitness, Parenthood & Business (2025)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 perspe...2025-02-2424 minHow to: Fitness43 | The Problematic Origins of BMI: Why This Health Metric Is Failing UsIs 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 hea...2025-02-1031 minHow to: Fitness42 | GLP-1 Medications Explained: What You Need to Know in 2025Are 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 un...2025-01-2746 minHow to: Fitness41 | The Detox Myth: Exploring the Truth Behind Toxins and Wellness TrendsAre 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...2025-01-1338 minHow to: Fitness40 | The Sketchy Side of the Supplement IndustryIn 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...2024-09-3054 minHow to: Fitness39 | 5 Fitness Tips for New Parents (Or Anyone Short on Time)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 wo...2024-09-1626 minHow to: Fitness38 | The Ultimate Guide to Hydration: Are You Doing It Wrong?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...2024-09-0240 minHow to: Fitness37 | Q&A: Everything You Need to Know about CortisolIn 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.2024-08-1927 minHow to: Fitness36 | The Raw Truth: Does Milk Cause Inflammation?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...2024-08-0549 minHow to: Fitness35 | Navigating The Cult of WellnessIn 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...2024-07-2247 minHow to: Fitness34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight TheoryIn this episode we address various questions from listeners in this Q&A episode. We discuss the validity of the 'Set Point Weight Theory', the safety of using supplements, the impact of hormones on fitness, and managing constant hunger. Lastly, we delve into debunking certain fitness myths and providing practical solutions based on individual needs, habits and lifestyle.0:15 How do I optimize my Hormones and fitness, especially for people over 30?5:24 Not a question, but I could really use a boost after hearing it’s always calories in vs. calories out (and that weight lo...2024-07-0816 minHow to: Fitness33 | Misconceptions of a Non-Diet Approach With The Nutrition Tea, Shana SpenceIn 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 a...2024-06-2436 minHow to: Fitness32 | Should I Trust My Smartwatch?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...2024-06-1142 minHow to: Fitness31 | The Physiology & Psychology of Emotional Eating: You’re Not Broken, You’re HumanThis episode is one of our longest and, hopefully, one that can be supportive to many. We dive into a comprehensive discussion on emotional eating, the normal physical and physiological processes that play a role, and the impact of stress on eating habits.5:30 Different individuals have different stress responses and find their appetite impacted differently by stress. While many find they have no appetite when stress is high, others turn to food for comfort and find themselves emotionally eating more. Both are normal responses and neither are character flaws. Emotional eating is when we use food for...2024-05-2758 minHow to: Fitness30 | Q&A from Spain with Michael and KateIn 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, se...2024-05-1333 minHow to: Fitness29 | Do We Really Need to Exercise?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 he...2024-04-2946 minHow to: Fitness28 | The Transformation of Food Labels: Helpful to Harmful?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.We unpack how different countries approach food labeling, why calorie counts may not be as accurate as we think, and what the research says about how labe...2024-04-1553 minHow to: Fitness27 | Fact Checking 5 Fear Mongered FoodsIn 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...2024-04-0131 minHow to: Fitness26 | Does What We Eat Affect Our Mental Health?Does what we eat really impact our mental health? The answer isn’t as simple as social media might suggest.In this episode of the How to Fitness Podcast, we explore the connection between nutrition and mental well-being. We break down the science behind how food influences brain function, mood, and cognitive performance—covering topics like the gut-brain connection, the role of omega-3s, and the impact of ultra-processed foods.Tune in as we discuss how simple dietary changes could support better mental health while also debunking the myths surrounding “food as medicine.”Timestam...2024-03-1845 minHow to: Fitness25 | Family "Fat Talk:" The Dire Impact of Family Body TalkIn 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 s...2024-03-0445 minHow to: Fitness24 | Q&A: Carb Cycling, Burning Calories, and Exercising with AgeToday’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?Note: This was the article I was thinking about in terms of measuring inaccuracy of smart watches: https://med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html?microsite=news&tab=news...2024-02-1914 minHow to: Fitness23 | The Myth of Cycle Syncing & Becoming Our Own Experts on Menstruation with Dr. Alyssa OlenickIn 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...2024-02-0558 minHow to: Fitness22 | Goopified Wellness: When the Pursuit of "Wellness" Creates Barriers to HealthThis 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 i...2024-01-2239 minHow to: Fitness21 | The "Anti-Aging" Craze: When the Secret to Youth Isn't Actually A SecretToday 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 m...2024-01-0859 minHow to: Fitness20 | Why Sleep Isn’t Boring: What We Don’t Know About SleepIn 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.2023-09-2548 minHow to: Fitness19 | Rethinking Our Drinking: The Science & Our Relationship With AlcoholToday 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...2023-09-1854 minHow to: Fitness18 | Talking Sex Positivity: Navigating Body Ideals, Sex as a Learned Skill, and Improving Our Sexual Health with Dr. Celeste HolbrookWe 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...2023-09-1152 minHow to: Fitness17 | The History of Dieting: A Cultural ObsessionAmericans 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🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.co...2023-09-0453 minHow to: Fitness16 | Q&A: Myth BustingToday’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?https://examine.com/deep-dives/the-surprisingly-satiating-effects-of-fasted-cardio/#Pl97aQd-who-and-what-was-studied03:29 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?https://examine.com/supplements/br...2023-08-2813 min