How to: Fitness
Veteran coaches Michael Ulloa and Kate Lyman debunk myths and explore the messy world of fitness and nutrition. They discuss topics like MLMs, weight loss drugs, supplement trust, and eating habits. With evidence-based insights and candid takes, they help listeners separate what matters from the noise.
Episodes
77 | Should We Be Scared Of Artificial Sweeteners?
Send us Fan MailIn this episode, we looked into the research to ask: is all the fear around artificial sweeteners actually justified?We dive into the history of non-nutritive sweeteners, the challenges of nutrition science, and how artificial sweeteners compare to sugar. We get into the claims around artificial sweeteners and cancer, gut health, weight changes, metabolic disruptions, and cardiovas
76 | Listener Q&A: On Colostrum, Creatine, and Caffeine
Send us Fan MailWe’re answering some of your listener questions around supplements. We know there’s a lot of conflicting (and loud!) supplement information out there, and we hope this episode helps you come away feeling far more confident in what supplements you may benefit from and, more importantly, which ones aren’t worth the time or money.🎗️ Timestamps:2:07 Is Creatine Necessary for Perimenopa
75 | What AI Means For The Future Of Wellness
Send us Fan MailAI isn't just changing how we work but it might be changing who we trust for our health & fitness.We don't use AI to create our content and we don't use it to serve our clients but it's becoming impossible to ignore how quickly it's changing the wellness space. We are aware that AI-generated meal plans, workout programs, deepfakes and virtual influencer
74 | What Actually Counts As Strength Training?
Send us Fan MailThere is a massive push for strength training right now in the fitness space - which we love! But not every hard workout is strength training and knowing the difference can help us better understand how our training is (or isn’t) supporting our specific goals.If you've ever wondered whether Pilates, swimming, F45, Burn Boot Camp or walking with a weighted vest actually "c
73 | Should You Add Collagen To Your Supplement Stack?
Send us Fan MailCan a collagen supplement actually improve your skin, joints, and recovery… or is it just another wellness trend?Collagen is one of the most popular supplements on the market, and there is no lack of influencers telling us it’s a must have in our supplement regimen. In this episode, we look at what collagen is, why it declines with age and what the research actually says about its
72 | PCOS To PMOS: What the Name Change Means For Women’s Health
Send us Fan MailPMOS, formerly known as PCOS, recently underwent a landmark name change after a global consensus process involving patients, clinicians, researchers and health organizations. This episode is about much more than the recent rebrand. We explore what PMOS actually is, why the previous name created confusion, how insulin resistance and metabolic health fit into the picture, and what cu
71 | Listener Q&A: Answering Your Biggest Exercise Questions
Send us Fan MailA lot of us have questions around training, protein, cardio, strength work and getting the most of our workouts but online fitness advice can make everything feel way more complicated than it needs to be. Whether we’re trying to get back into training after years away, wondering how often we actually need to work out or figuring out if things like swimming or weighted vests “count,
70 | Macronutrients 101: Why Your Body Needs Carbs, Fat & Protein
Send us Fan MailWhat if understanding macronutrients could make nutrition feel way less confusing?A lot of us hear terms like calories, protein, carbs and fats and only consider macronutrients in the form of “tracking macros” all the time. Rarely do we learn what important roles all macronutrients play in our bodies. So instead, we end up fearing food groups, obsessing over numbers, or feeling lik
69 | Who Convinced Us We Need Electrolytes?
Send us Fan MailDo we actually need electrolyte supplements… or are they just another sector of the wellness industry with a really strong marketing team?In this episode, we zoom out and look at how brands like Liquid IV and LMNT are marketed and why electrolytes have suddenly become part of everyone’s routine. We talk through what the research says about hydration, the controversy around sodium,
68 | Soy And The Estrogen Fear That Won’t Go Away
Send us Fan MailIs soy really bad for your hormones or have we been getting it wrong this whole time?In this episode, Michael shared what soy actually is, whether it’s a complete protein, how it compares to whey for muscle building and the biggest myths around soy like estrogen, testosterone and cancer. We also found out where the fear around soy came from and why it’s still so common today. This
67 | GLP-1 Medications: Short-Term Fix or Long-Term Solution?
Send us Fan MailAre GLP-1 medications something we’re meant to stay on forever or are we missing the bigger picture?In this episode, Kate researched what actually happens when we take GLP-1 medications and what happens when we stop. We talked about the science behind weight regain, appetite changes, metabolism, and long-term health while also zooming out to look at the cultural, mental and societa
66 | Listener Q&A: HRV, the Protein Push & the New US Dietary Guidelines
Send us Fan MailIn this listener Q&A episode, we answer questions about yoga and strength, the push for higher protein intake, HRV tracking, supplements, 10K steps and the new US Dietary Guidelines. We break down (as always) what’s evidence-based, what’s being overhyped and where context actually matters.This episode is for anyone feeling overwhelmed by health trends, wearables, supplement ads
65 | How Health Influencers Spread Misinformation with Mallory DeMille
Send us Fan MailWhy does being “informed” about health feel more stressful than ever right now? Probably because we’re bombarded with a barrage of conflicting information and you don’t need any qualifications to have a following online.In this episode, we sit down with Mallory DeMille, a marketing professional and content creator who sits at the intersection of wellness, fitness, social media, and
64 | Food Intolerance Testing Is a Big Business & Here’s Why
Send us Fan MailWhat if the test you’re trusting is actually making things worse? Or is actually not legit at all? Food intolerance testing has exploded in popularity but clarity & accuracy isn’t always what these tests deliver.In this episode, let’s talk about the booming food intolerance testing market, the difference between allergies, intolerances and sensitivities, and what proper testing
63 | How the Wellness Industry Preys on Menopausal Women
Send us Fan MailWhat if menopause isn’t the problem but the misinformation around it is? So much of what we hear about menopause online is fear-based, oversimplified or just plain wrong and it leaves women feeling confused or helpless.In this episode, we walk through common menopause myths and misunderstandings — what it is, what it isn’t, and why you can’t “out-test” your way through it. Kate dis
62 | The Science vs. The Hype of Recovery
Send us Fan MailRecovery is one of the most talked-about parts of fitness, yet also one of the most misunderstood. We hear about ice baths, boots, red lights, cryotherapy and gadgets everywhere but very little about how recovery actually works for real people.In this episode, we break down what recovery really means, how to set realistic expectations and why the “boring” basics often matter more t
61 | Are Superfoods a Scam?
Send us Fan MailIs there really such a thing as a “superfood,” or are they just another status symbol when it comes to the wellness world?In this newest episode of Season 4, let's explore where superfoods came from, why science doesn’t actually recognize the term, and how food marketing came in and filled the gap. This episode is for anyone who feels overwhelmed by nutrition trends, confused
Walk n' Talk: What Is Fibermaxxing And Should You Try It?
Send us Fan MailWhy is everyone talking about fiber right now and is Fibermaxxing actually a new phenomenon or just another trendy word for something we should already be doing?In this Walk n’ Talk series, we break down the rise of “fibermaxxing” and the real benefits (and risks) of dramatically increasing your fiber intake. Kate and Michael share the science, the nuance and the awkward gut truths
Walk n' Talk: Should You Be Worried About Lead in Your Supplements?
Send us Fan MailDo you think your protein powder is secretly harming you? In this quick Walk n’ Talk Bonus episode, we talked about the recent headlines about lead in supplements and separate the fear-mongering from the facts.We broke down what the Consumer Report article got right, what it exaggerated, and how to be a safe and intentional consumer of both supplements…and information. This episode
60 | Cold Water Immersion: The Chilling Truth Behind Ice Baths
Send us Fan MailDo 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
59 | The Proteinification of Everything
Send us Fan MailProtein 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 li
58 | The Science of Cravings with Dr. Raphael Cuomo
Send us Fan MailWe’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
57 | Cortisol: The Most Misunderstood Hormone in Fitness
Send us Fan MailIs 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
56 | Q&A: Fasted Workouts, Appetite Management, and the Protein vs Fiber Debate
Send us Fan MailIn 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) que
55 | Is “Eating Like Your Ancestors” Making You Healthier?
Send us Fan MailHave 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 fo
54 | Should Everyone Be Taking Vitamin D?
Send us Fan MailIs 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
53 | Q&A: Is Your Metabolism Really Broken? What Science Actually Says
Send us Fan MailIn 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 slo
52 | Lowering the Environmental Impact of Your Diet (Without Going Vegan)
Send us Fan MailIs 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 make
51 | Toxic Masculinity: The Dark Side of Fitness Culture
Send us Fan MailIs 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 tha
50 | Everything We’ve Learned About Creatine (So You Don’t Have To)
Send us Fan MailIn 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 fea
49 | Q&A: Beginner Fitness & Nutrition Questions Answered
Send us Fan MailIn 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
48 | How to Fix Your Feed and Feel Better About Your Body with Natasha Devon
Send us Fan MailBody 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,
47 | The Truth About Stretching: What The Science Says
Send us Fan MailWe’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
46 | How Food Marketing Controls Your Eating Habits
Send us Fan MailHow 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 perceptio
45 | Intermittent Fasting Explained: The Benefits & Risks (2025)
Send us Fan MailIs 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?W
44 | Q&A: Fitness, Parenthood & Business (2025)
Send us Fan MailHow 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 ge
43 | The Problematic Origins of BMI: Why This Health Metric Is Failing Us
Send us Fan MailIs 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
42 | GLP-1 Medications Explained: What You Need to Know in 2025
Send us Fan MailAre 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 behi
41 | The Detox Myth: Exploring the Truth Behind Toxins and Wellness Trends
Send us Fan MailAre 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 f
40 | The Sketchy Side of the Supplement Industry
Send us Fan MailIn 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 conta
39 | 5 Fitness Tips for New Parents (Or Anyone Short on Time)
Send us Fan MailWe 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 aro
38 | The Ultimate Guide to Hydration: Are You Doing It Wrong?
Send us Fan MailIn 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 befo
37 | Q&A: Everything You Need to Know about Cortisol
Send us Fan MailIn 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.
36 | The Raw Truth: Does Milk Cause Inflammation?
Send us Fan MailIt’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
35 | Navigating The Cult of Wellness
Send us Fan MailIn 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 discus
34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory
Send us Fan MailIs 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
33 | Misconceptions of a Non-Diet Approach With The Nutrition Tea, Shana Spence
Send us Fan MailIn 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
32 | Should I Trust My Smartwatch?
Send us Fan MailIn 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 in
31 | The Physiology & Psychology of Emotional Eating: You’re Not Broken, You’re Human
Send us Fan MailEmotional 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 mo
30 | Q&A from Spain with Michael and Kate
Send us Fan MailIn 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 jo
29 | Do We Really Need to Exercise?
Send us Fan MailIn 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 ob
28 | The Transformation of Food Labels: Helpful to Harmful?
Send us Fan MailIn 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 com
27 | Fact Checking 5 Fear Mongered Foods
Send us Fan MailIn 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
26 | Does What We Eat Affect Our Mental Health?
Send us Fan MailDoes 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 ome
25 | Family "Fat Talk:" The Dire Impact of Family Body Talk
Send us Fan MailIn 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
24 | Q&A: Carb Cycling, Burning Calories, and Exercising with Age
Send us Fan MailToday’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 w
23 | The Myth of Cycle Syncing & Becoming Our Own Experts on Menstruation with Dr. Alyssa Olenick
Send us Fan MailIn 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
22 | Goopified Wellness: When the Pursuit of "Wellness" Creates Barriers to Health
Send us Fan MailThis 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 dif
21 | The "Anti-Aging" Craze: When the Secret to Youth Isn't Actually A Secret
Send us Fan MailToday 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
20 | Why Sleep Isn’t Boring: What We Don’t Know About Sleep
Send us Fan MailIn 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’
19 | Rethinking Our Drinking: The Science & Our Relationship With Alcohol
Send us Fan MailToday 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 alcoh
18 | Talking Sex Positivity: Navigating Body Ideals, Sex as a Learned Skill, and Improving Our Sexual Health with Dr. Celeste Holbrook
Send us Fan MailWe 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
17 | The History of Dieting: A Cultural Obsession
Send us Fan MailAmericans 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 manipula
16 | Q&A: Myth Busting
Send us Fan MailToday’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
15 | What Is Gut Health? Anxiety, Supplements, and Leaky Gut
Send us Fan MailMany 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
14 | The Genetics of Body Weight, DNA Testing, and the Future of Health with Dr. Giles Yeo
Send us Fan MailWe 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 cyclin
13 | Q&A: Supplements
Send us Fan MailToday’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
12 | Is Food Addiction Real? Exploring Hyperpalatable Foods & Their Impact
Send us Fan MailToday 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 extrem
11 | From Hope to Harm: The Hazards of Slimming World
Send us Fan MailToday 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 commerc
10 | Q&A: Strength Training
Send us Fan MailToday’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 t
9 | Organic Foods: Debunking Myths and Unveiling Truths
Send us Fan MailWe'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
8 | AI in Fitness: Is Artificial Intelligence the End of Personal Training?
Send us Fan MailIn 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
7 | Q&A: Performance Nutrition
Send us Fan MailToday’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
6 | The Whitewashing of Healthful Eating: The Cultural Void in "Healthy" Foods
Send us Fan MailFood 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 f
5 | Orthorexia: How Our Obsession With Healthy Eating Is Making Us Unhealthy
Send us Fan MailContent 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 o
4 | The Ozempic Revolution: Exploring the Soaring Popularity of GLP-1 Drugs
Send us Fan MailToday'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 an
3 | Exploring Fatphobia and Breaking Barriers in the Running World with Martinus Evans
Send us Fan MailToday 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 an
2 | Fit & Flawed: Unraveling the Dark Side of MLMs in Fitness
Send us Fan MailIn 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 the
1 | Meet Your Hosts: Michael Ulloa and Kate Lyman
Send us Fan MailWelcome 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 in
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Send us Fan Mail💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Insta
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