Shows
How 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: 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 min
NOT FORGOTTEN: Stories of Utah's DixieEpisode 6: The Sugar LoafLyman shares a story about the massive red rock that hovers over the northern part of St. George. Recent generations mistakenly call it the “Dixie Rock,” but for those who first settled this valley, and those who still know the stories, it was, and still is, lovingly known as the Sugar Loaf. Former St. George Mayor Dan McArthur joins Lyman in recalling special memories from this unique place overlooking the town.2024-09-3054 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 min
Rod TalksRod and Zack talks about AI Hi everybody, it's Rod Lyman from Rod Talks. How are we doing today? I'm excited to have a guest today. His name is Zack Lyman. He's a comedian and he's a marketing expert in a lot of different things. And he's amazing. But the best part about it is he is my son. What we thought we'd do is we do an AI podcast. Okay. So what I'm going to do is I'm going to ask ChatGTP on my phone, some comedian questions and that and see, what pops up and we'll just start asking s...2024-09-2823 minNOT FORGOTTEN: Stories of Utah's DixieEpisode 5: The House on Tabernacle StreetThis episode highlights Lyman’s stories about his grandparents whose home is the only one still standing on Tabernacle Street between First and Second East. It includes a conversation with Lyman’s father Kelton Hafen, 92, who grew up in that house on that quintessential small-town American street during the Great Depression and World War Two.
2024-09-231h 01How 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 min
The Path to State and Local SovereigntyThe Path to State and Local Sovereignty Episode 6: Milk Cows, GOP Nominees, Title IX Reg, Phil Lyman For GovernorRanch life vignette: We had two milk cows, Gloria (a Guernsey) and Hornet (a Jersey), which we milked morning and night, day after day, year after year. They gave us sweet, rich milk, part of which we churned into butter nearly every day.Constitution Corner: The new Title IX regulation promulgated by the Biden administration--which says any educational institution that accepts federal money must not discriminate based on sex, gender, or gender identity--is federal overreach. It would violate the rights and privacy of females with the introduction of males who "identify as" (pretend) to be females. But...2024-06-0552 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 min
More Than A Paycheck3 Elements of Trust – Part 2 Building Trust with Yourself This episode builds on the idea that trust is built through transparency, empathy, and consistency. Here, Lindsay Lyman dives deeper into how to apply these concepts to trusting yourself. Key Points: Transparency: Be honest with yourself about your goals, challenges, and emotions. Don't sugarcoat your reality. Empathy: Understand why you're feeling a certain way. Acknowledge your emotions without judgment. Consistency: Show up for yourself by following through on commitments, taking care of yourself, and setting boundaries (saying no). Examples: Transparency: Recognizing limitations and prioritizing tasks accordingly, instead of...2024-05-1013 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 minHow to: Fitness15 | What Is Gut Health? Anxiety, Supplements, and Leaky GutMany 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 al...2023-08-2152 minHow to: Fitness14 | The Genetics of Body Weight, DNA Testing, and the Future of Health with Dr. Giles YeoWe 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...2023-08-1456 min