How to: Fitness

Recovery 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 than the expensive tools. We explore popular recovery methods like compression boots, cryotherapy, red light therapy, infrared saunas and massage guns and explain who they may help, who they won’t and why context matters so much.This episode is for anyone who trains, feels tired, sore, or stuck, and wants to recover better without falling for hype. Whether you’re a recreational lifter, endurance athlete, or just trying to feel better in your body, this conversation will help you rethink recovery in a way that actually fits your life.🎗️ Timestamps:00:20 Introduction02:37 Why Recovery Expectations Matter05:44 Setting Realistic Recovery Expectations13:20 How We Actually Recover (The Basics)13:20 Compression Boots & Cryotherapy22:24 Red Light Therapy Explained24:39 Why Pro Athletes Recover Differently26:25 Infrared Sauna: Helpful or Hype?30:52 Massage Guns: Is It Helpful At All?35:00 When Recovery Becomes a Priority & How Michael Approaches Recovery40:28 Practical Takeaways About Recovery📒 Resources Mentioned:🔗 Cold water immersion impact on muscle/strength gains:- https://pubmed.ncbi.nlm.nih.gov/33146851/- https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/ - https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/🔗 Cold water immersion impact on brown fat: - https://pubmed.ncbi.nlm.nih.gov/35837014/🔗 Cold water immersion on mood: - https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/ 🔗 A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training 🔗 The Effects of Massage Guns on Performance and Recovery 🔗  Effects of lower-limb intermittent pneumatic compression on sports recovery 🔗  Whole-body cryotherapy or preventing and treating muscle soreness after exercise in adults💛 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!

Is 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 by wellness marketing, or pressured to buy the newest “healthy” products. We talk through the history of superfoods, the reductionist trap of isolating nutrients, and why food doesn’t work like a drug. Oh, we also explore why some foods affect people differently through nutrigenomics and epigenetics.🎗️ Timestamps:00:00 Season 4 Introduction02:53 Reintroducing The Hosts & What Season 4 Will Explore08:23 What Are “Superfoods”, Who Coined The Term & Why It’s Not A Scientific Category14:10 The History Of Superfoods22:52 The Rise Of Superfood Eras & Trend Cycles (Including ORAC Scores)35:14 Nutrigenomics: Why Food Affects People Differently & Popular Examples42:18 What We Should Consider Superfoods Instead47:05 Final Takeaways: How To Eat Well Without Superfood Hype📒 Resources Mentioned:Superfoods🔗 Superfood 'ban' comes into effect 🔗 Superfoods or Superhype? 📃 Risk factors for lung cancer and for intervention effects in CARET, the Beta-Carotene and Retinol Efficacy Trial 📃 Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases 📃 Environmental and social consequences of the increase in the demand for ‘superfoods’ world-wide 📃 Priority Micronutrient Density in FoodsEpigenetics📃 Epigenetic diet: impact on the epigenome and cancer 📃 Epigenetics in Adipose Tissue, Obesity, Weight Loss, and Diabetes 📃 Epigenetic linkage of aging, cancer and nutrition 📃 Epigenetic mechanisms in anti-cancer actions of bioactive food components – the implications in cancer prevention💛 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!

Why 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 that don’t make it into TikTok. From digestive health and disease prevention to bloating and balance, we explore what happens when fiber becomes the main event on your plate and how to do it right.This episode is for anyone who’s curious about fiber, trying to eat better or confused by the latest wellness advice online. Come take a walk with us.🎗️ Timestamps:00:00 Introduction02:26 What Is Fibermaxxing?03:24 What Is Fiber & Are We Meeting Our Needs?05:55 Why You Can’t Overdo Fiber Overnight07:45 Fiber vs Protein: Why Both Matter09:33 What To Do If You Increase Fiber Intake📒  Resources Mentioned:📄  Dietary Guidelines For Americans💛 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!

Do 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 is perfect if you're a fan of protein powders or other supplements and you want clarity on safety without falling for scare tactics.🎗️ Timestamps:0:00 Intro & Welcome to Walk and Talk Series1:10 Topic Overview: Lead in Supplements & Consumer Report3:40 What the Report Got Right vs. Overblown Claims6:56 Tips for Safe, Moderate & Conscious Supplement Use9:52 Key Takeaways & Outro📒  Resources Mentioned:📄  Lead toxicity from Ayurvedic medicines📄   Heavy metal contamination of prenatal vitamins🔗   Supplement Roulette by Dr. Jen Gunter🔗  Toxic chemicals and environmental contaminants in prenatal vitamins💛 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!

Do 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 ice baths really help, this science-backed episode about cold water immersion is for you.🎗️ Timestamps:05:52 Introduction to Cold Plunges09:53 History of Cold Water Therapy13:13 Cold Plunge Claims Vs. Research and Lack of Research Diversity16:36 Do Cold Plunges Help Muscle Recovery?20:22 Cold Plunges And Athletic Performance23:30 Cold Plunges For Inflammation & Immunity25:54 Can Cold Plunges Support Fat Loss?29:35 Cold Plunges For Mental Health & Mood30:36 Do Cold Plunges Improve Sleep?36:00 Do Men And Women Respond Differently To Cold Plunges?37:24 Final Thoughts & Takeaways📒 Resources Mentioned:📄 Sex difference in cold perception and shivering onset upon gradual cold exposure📄 Cold water immersion impact on muscle and strength gains:- https://pubmed.ncbi.nlm.nih.gov/33146851/- https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/?utm- https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/?utm📄 Cold water immersion impact on brown fat:- https://pubmed.ncbi.nlm.nih.gov/35837014/📄 Cold water immersion on mood:- https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/💛 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!

Protein 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 falling into the trap of expensive products or unnecessary gimmicks.🎗️ Timestamps:4:30 Episode Introduction and Expectations8:23 The Cultural Shift and Rise of Protein Marketing15:20 Is Protein Obsession Just Another Diet Fad?19:20 RDA vs. Optimal Protein Intake Explained28:46 What Protein Is Made Of and How the Body Uses It30:49 The Hierarchy of Protein Intake (Total, Distribution, Timing)32:46 Busting Common Protein Myths37:58 Protein, Masculinity and Brand Narratives49:06 Meeting Protein Needs Sustainably and55:28 Final Thoughts & Key Takeaways📒 Resources Mentioned:🔗  Consumers are Seeking More Protein for Health and Taste in 2025 📄  International society of sports nutrition position stand: diets and body composition 🔗 Updated protein findings & FFM calculations 📄 How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution📄 Protein “requirements” beyond the RDA: implications for optimizing health 📄 Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis 📄 Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis💛 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!

We’ve all felt the pull of chocolate after a stressful day or the urge to snack late at night, but what’s really happening in the brain when cravings hit?In this episode, we sit down with Dr. Raphael Cuomo to break down the hidden biology of cravings. From dopamine and stress hormones to the role of childhood exposure and even the surprising link to cancer risk, we talked about how cravings shape our health. We also talk about neuroplasticity and the hopeful truth that our biology is adaptive and we can rewire the way we respond to cravings.This episode is for anyone who’s ever felt frustrated with “willpower” advice, struggled with emotional eating, or wondered if cravings mean something deeper. If you want science-backed insights with practical takeaways, this one’s for you.🎗️ Timestamps:00:48 Intro & Guest’s Journey into Research04:39 What Cravings Really Are and What Shapes Them08:59 The Role of Anticipation in Cravings10:50 How Cravings Connect to Cancer Risk16:55 Why Resisting Cravings Can Backfire22:17 Sugar, Food & Drug Addiction: The Biological Comparisons25:23 How Childhood Exposure Shapes Lifelong Cravings29:09 Stress, Screens & the Modern Craving Loop37:27 Neuroplasticity: How Our Brains Adapt to Cravings46:54 Turning Craving Science Into Everyday Change📒 Resources Mentioned:👨🏻‍🔬 Get to know Dr. Raphael Cuomo 📖 Get a copy of his book: Crave: The Hidden Biology of Addiction and Cancer💛 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!

Is cortisol really the villain it’s made out to be?We’ve all seen the headlines, TikToks, and wellness trends blaming cortisol for everything from weight gain to “cortisol face.” But the truth is, cortisol isn’t just a stress hormone but an essential element for energy, metabolism, and survival.In this episode, we dig into what cortisol actually does, what really causes high levels, and why detoxes and “cortisol blockers” are NOT the answer. We’ll break down myths around adrenal fatigue, explore the link between exercise and cortisol and share what the research really says about supplements, stress, and lifestyle.🎗️ Timestamps:00:14 Quick Catch-Up & Why Cortisol Matters07:18 What Cortisol Actually Is (beyond “stress hormone”)09:38 Why Cortisol Isn’t Just A Stress Hormone 14:14  What Really Drives High Cortisol Levels24:23 The Truth Behind “Cortisol Face”29:43 Why Cortisol Detoxes Are A Scam31:15  How Exercise Impacts Cortisol Response36:15 Do Cortisol-Blocking Supplements Actually Work?37:49 The Myth Of Adrenal Fatigue Explained41:45 Final Takeaways: What Really Helps Regulate Cortisol📒 Resources Mentioned:🎧 34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory📄  Sleep loss results in an elevation of cortisol levels the next evening📄  Exercise and circulating cortisol levels: the intensity threshold effect 📄  Low Calorie Dieting Increases Cortisol📄  An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study💛 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!

This lively discussion dives into the controversial world of fasted workouts versus fueled exercise, uncovering the science behind each approach. The hosts tackle the peculiar trend of mouth taping for better sleep, questioning its real benefits. A heated debate erupts over protein versus fiber, highlighting the importance of both in a balanced diet and managing hunger. They also debunk the myth that workouts must be lengthy to be effective, emphasizing that intensity can triumph over duration. Expect laughs and intriguing insights throughout!

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 to eat better and not knowing what to believe. If you’ve ever wondered whether you really need to give up bread or buy bone broth to be healthy, we’ve got you here!🎗️ Timestamps:00:40 Kate & Michael catch‑up (New member of the Ulloa Family!)05:24 What Is “Ancestral Eating” Anyway?07:15 Ancestral Eating on TikTok (ft. viral sourdough‑pancake clip)12:50 Considerations on Ancestral Diets14:30 Kate’s Experience During Her Paleo Years16:20 Evolution of Eating21:00 Weston A. Price Foundation deep‑dive26:45 Paul Saladino & The Carnivore‑to‑Animal‑Based Pivot30:23 Truth About Modern Food & Marketing36: 55 What People Should Know About Additives & Preservatives42:31 Why Talk About Food Environment48:05 Diet Nostalgia, MAHA Movement & Final Takeaways📒 Resources:🎧 12 | Is Food Addiction Real? Exploring Hyperpalatable Foods & Their Impact🎧 46 | How Food Marketing Controls Your Eating Habits🔗 Reddit: Why do we aspire to eat like our ancestors?🔗 To Follow the Real Early Human Diet, Eat Everything by Kate Wong🔗 The Evolution of Diet by Ann Gibbons🔗 The Ethics of Ancestral Eating by Caroline Stewart🔗 Neandertals ate their veggies, their feces reveal by Ann Gibbons📄 Hunter-gatherers as models in public health📄  Natural environments, ancestral diets, and microbial ecology: is there a modern “paleo-deficit disorder”?💛 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!