Shows
How to: Fitness60 | Cold Water Immersion: The Chilling Truth Behind Ice BathsDo cold plunges really work or are they just another wellness trend? This trend has taken the internet by storm but what does science actually say?In this episode, Michael dives deep into the research on cold plunges. We explore their history, the benefits (and myths) around recovery, inflammation, mood, sleep, and fat loss and where the evidence is still shaky. You will learn what cold plunges actually do for your body and what’s just clever marketing.So if you are curious about trying cold plunges or if you are an athlete wondering if ic...
2025-10-0638 minHow to: Fitness59 | The Proteinification of EverythingProtein bars, protein cereal, even protein popcorn. Protein-enriched products are everywhere, but do we actually need all this extra protein… or is it just another diet trend in disguise?In this episode, we discussed the science behind our protein needs, from how much you really need to thrive to what the RDA actually means (and why it may not be enough). We talked through myths like the “30g per meal” rule, the obsession with protein snacks, and the cultural moment protein is having right now. Plus, we broke down practical ways to meet your protein needs without fallin...
2025-09-2258 minHow to: Fitness58 | The Science of Cravings with Dr. Raphael CuomoWe’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...
2025-09-0849 minHow to: Fitness57 | Cortisol: The Most Misunderstood Hormone in FitnessIs 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...
2025-08-2543 minHow to: Fitness56 | Q&A: Fasted Workouts, Appetite Management, and the Protein vs Fiber DebateIn 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 fastin...
2025-08-1119 minHow to: Fitness55 | Is “Eating Like Your Ancestors” Making You Healthier?Have influencers convinced you that modern food is toxic, and that the only way to be healthy is to eat like your ancestors?In this episode, we will talk about ancestral eating and ask where these ideas really come from. We’ll explore the myths behind these trends, what actual science says about early human diets, and why “natural” doesn’t always mean better. Plus, we break down food fears, additives, and the realities of our modern food environment.This episode is for anyone feeling confused by food rules online, overwhelmed by wellness advice, or stuck between wanting...
2025-07-2852 minHow to: Fitness54 | Should Everyone Be Taking Vitamin D?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, a...
2025-07-1441 minHow to: Fitness53 | Q&A: Is Your Metabolism Really Broken? What Science Actually SaysIn 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.Whether you think your metabolism has slowed down with age, been damaged by dieting, or needs boosting with supplements, this episode will help you focus on what actually matters for your health and results.TIMESTAMP:00:00 Introduction on Metabolism00:54 Understanding Meta...
2025-06-3022 minHow to: Fitness52 | Lowering the Environmental Impact of Your Diet (Without Going Vegan)Is your diet helping or hurting the planet?In this episode “Lowering the Environmental Impact of Your Diet (Without Going Vegan)” of How to Fitness Podcast, Kate takes the hot seat to explore the environmental footprint of what’s on our plate. From beef vs. bananas to oat milk vs. dairy, we break down the myths, the nuance, and the science behind food choices and what actually makes a difference.This episode isn’t about shame. It’s about awareness, practical swaps, and making sustainable habits easier to stick with.Resource...
2025-06-1648 minHow to: Fitness51 | Toxic Masculinity: The Dark Side of Fitness CultureIs the fitness industry helping men get healthier or just teaching them to suffer in silence?In this episode “Toxic Masculinity: The Dark Side of Fitness Culture” of The How to Fitness Podcast, Kate Lyman and Michael Ulloa confront the damaging influence of toxic masculinity in the fitness industry. They explore how modern fitness culture has become more about proving dominance than promoting true health and well-being and the real-life consequences are staggering.From the rise of steroid use among young men and the glorification of shredded, emotionally numb "alpha males" to the mental health cris...
2025-06-0243 minHow 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 TheoryIs your body really “stuck” at a certain weight or are you just underfed, over-restricting, and overwhelmed by fitness myths?In this Q&A episode "Optimizing Hormones, Supplement Safety, and Set Point Weight Theory" of the How to Fitness Podcast, we’re digging into some of the most misunderstood concepts in health and fitness from hormones to hunger to the truth behind your “set point” weight.We answer real listener questions, offering clear, no-nonsense insights into topics often overcomplicated by diet culture and influencer hype. Whether you’ve been told to “optimize your hormones,” questioned if your suppleme...
2024-07-0816 min
Goals, Grit, and Some Woo Woo Sh*tDon't Fall Prey to Wellness Industry Bullshit with Michael Ulloa and Kate LymanSend us a textLove fat shaming, coffee enemas, and jade vagina eggs?This episode is not for you!Michael Ulloa and Kate Lyman are personal trainers, nutrition coaches, and hosts of the podcast How To: Fitness. They’re on a mission to debunk and throw red flags at all the bullshit you see from *wellness influencers* and other toxic entities in the fitness world.We talk about aesthetic-based fitness with unattainable marketing like fat burning and zone toning and even FUPA (you know, that totally natural lower belly fat that protects yo...
2024-06-2548 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 HumanEmotional eating isn’t about weakness, it’s about wiring.In this episode “The Physiology & Psychology of Emotional Eating” of the How to Fitness Podcast, we’re unpacking why stress makes some people overeat, while others lose their appetite completely, and why neither response means something is “wrong” with you.We explore what’s really going on in your brain and body during moments of emotional eating. We break down the science behind cortisol, dopamine, and cravings, how childhood conditioning and diet culture shape your food habits, and what it means to have a “normal” stress response.
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. 🟡 How to: FitnessInstagr...
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 minHow to: Fitness13 | Q&A: SupplementsToday’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.00:34 - Do BCAAs actually help repair muscle?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...
2023-08-0718 minHow to: Fitness12 | Is Food Addiction Real? Exploring Hyperpalatable Foods & Their ImpactToday 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 episode4:52 Hyperpalatable foods (HPF) are foods that are engineered to be extremely tasty, appealing, and “addictive.” HPFs contain combinations of fat, sugar, salt, and other flavors that stimulate the reward centers in the brain. There are not “bad” foods; they are foods engineered to be exce...
2023-07-3140 minHow to: Fitness11 | From Hope to Harm: The Hazards of Slimming WorldToday 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 th...
2023-07-2334 minHow to: Fitness10 | Q&A: Strength TrainingToday’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 bulky15:35 First timer in the gym, what’s your tip piece of advice?Have more q...
2023-07-1518 minHow to: Fitness9 | Organic Foods: Debunking Myths and Unveiling TruthsWe'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...
2023-07-0338 minHow to: Fitness8 | AI in Fitness: Is Artificial Intelligence the End of Personal Training?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...
2023-06-2839 minHow to: Fitness7 | Q&A: Performance NutritionToday’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.1:39: How important is eating immediately after my workout?4:23: Is it important to keep protein up on a rest day?5:51: How do I fuel so that I am getting enough while lifting but not too much I’m uncomfortable?9:29: What do I eat to burn fat and build muscle?12:37: Can you ever drink too mu...
2023-06-2316 minHow to: Fitness6 | The Whitewashing of Healthful Eating: The Cultural Void in "Healthy" FoodsFood 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.1:17 Food is more than fuel. When we only break down food into functional components (macros, micros) without recognizing the enjoyment of food beyond these components, we miss out on all it has to offer.4:42 Emotional eating is a normal human experience because food is comfort; it’s just not the only tool we want in ou...
2023-06-2040 minHow to: Fitness5 | Orthorexia: How Our Obsession With Healthy Eating Is Making Us UnhealthyContent 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.3:15 Orthorexia was first identified in 1998 and is an unhealthy obsession with eating only "clean" or "healthy" foods. It's characterized by an extreme fixation on the quality and pu...
2023-06-1245 minHow to: Fitness4 | The Ozempic Revolution: Exploring the Soaring Popularity of GLP-1 DrugsToday's episode dives into the recent chatter surrounding the off-label use of Semaglutides such as Wegovy and Ozempic as weight loss aids. We discuss the mechanism and function of these medications, the latest evidence on potential risk, and the need to make informed decisions and consider long term sustainability.3:10 We talk through the history of weight loss medications and diet pills back to the victorian era, from tapeworms to arsenic pills. The marketing of quick diet solutions has almost always preyed on insecurities and pushing individuals to conform to societal beauty standards.8:38 Originally approved by...
2023-06-0143 minHow to: Fitness3 | Exploring Fatphobia and Breaking Barriers in the Running World with Martinus EvansToday we have the honor of sitting down and chatting with someone who is making waves in the running world. We’re talking with Martinus Evans, creator of the Slow AF Run Club and a leader in promoting inclusivity in fitness.Martinus Evans has run over eight marathons since his doctor told him to “lose weight or die” in July 2012. Since then, he’s also coached hundreds of runners and founded the Slow AF Run Club, a community of over 10,000 members worldwide. He is also the author of the book Slow AF Run Club: The ultimate guide for anyb...
2023-05-3129 minHow to: Fitness2 | Fit & Flawed: Unraveling the Dark Side of MLMs in FitnessIn today's episode, we explore the controversial world of Multi-Level Marketing (MLMs) within the fitness space. Our mission is to provide listeners with the knowledge, tools, and support to make informed fitness and nutrition decisions.2:45 MLMs have a rich history, dating back to the 1920s with companies like the California Perfume Company, now known as Avon.6:30 Despite their legitimate business model, MLMs have been criticized for aggressive recruitment tactics and dubious product claims. The statistics show over 99% of people who join MLMs actually lose money.9:39 We share our personal experience and interactions with...
2023-05-3045 minHow to: Fitness1 | Meet Your Hosts: Michael Ulloa and Kate LymanWelcome to our introduction episode where we're talking about who we are and why we've decided to bring yet another fitness podcast into this saturated online space.We talk through our goal for the HTF podcast - to have conversation that others aren't having and to interview guests outside of our normal bubbles in the quest to disrupt the status quo of the fitness industry.2:45 Kate's introduction into the fitness industry as a Crossfit trainer in 20105:55 Kate's educational background in exercise science and public health12:05 Starting Kate Lyman Nutrition in 201514:39 Michael's fitness...
2023-05-2931 min
How to: FitnessTrailer💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 How to: FitnessInstagram: @howtofitnesspod 🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!
2023-05-1801 min