How to: Fitness

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!

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, and why sunlight might not be enough based on your lifestyle.🎗️Timestamps:00:30 Hosts Catching Up: Yawning & Sleep Deprivation02:27 Revisiting the Creatine Episode05:00 What to Expect in This Episode (Overview of Key Points)05:53 What Is Vitamin D & the Difference Between D2 and D307:03 How Vitamin D Impacts Bone Health09:45 Pros, Cons & Where to Actually Get Vitamin D11:00 Common Misconceptions About Sunlight & Vitamin D12:37 Dietary Sources & Fortified Foods with Vitamin D17:28 How Obesity, Breastfeeding & Digestive Disorders Affect Vitamin D19:57 Navigating Conflicting Research on Vitamin D24:58 Immunity, Respiratory Illness & the COVID Controversy30:50 Mental Health, Seasonal Affective Disorder & Vitamin D36:50 New 2025 Research: Vitamin D’s Role in Managing PCOS39:46 Final Takeaways📒 Resources:🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To)🎧 40 | Scandals in the Supplement Space📱 @pcosnutrition on Instagram📄 Center for Health Research — Vitamin D Potency Varies Widely in Dietary Supplements📄 National Institute for Health and Care Excellence — Vitamin D: supplement use in specific population groups📄 Scientific Advisory Committee on Nutrition — Vitamin D and Health Report📄 Martineau et al., BMJ 2017 — Vitamin D supplementation to prevent acute respiratory tract infections📄 Callegari et al., JAMA Psychiatry 2024 — Vitamin D supplementation and depression meta-analysis 📄 Parliamentary Office of Science and Technology 2021 — Vitamin D and COVID-19 📄 National Library of Medicine — Effects of💛 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!

In 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 Metabolism Basics01:20 Personal Story on Metabolism Misconceptions02:58 Breaking Down Metabolism Components06:40 Impact of Muscle Mass on Metabolism09:04 Metabolism and Aging12:15 Effects of Dieting on Metabolism14:54 Foods and Supplements: Do They Boost Metabolism?17:24 Steps to Take for a Slow Metabolism18:37 Calculating Total Daily Energy Expenditure📌 Resources Mentioned:- Michael’s Instagram post on metabolism visual - The “Biggest Loser” metabolism study- Harris-Benedict Equation calculator (for estimating TDEE)- #34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory 💛 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 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.Resources Mentioned:- Not the End of the World – Hannah Ritchie- Ep 36: Does Milk Cause Inflammation? - Ep 9: Organic Foods – Myths & Truths - Water Footprint of Food Guide - Carbon Footprint of Meat Substitutes - Plant-Based vs. Cow’s Milk - Food Loss and Waste Overview - Environmental Impact of Food Waste - Global Emissions & Food Waste - Global Food Waste Emissions Report - Key Food Waste Facts - Food Production 2024 - Food Waste and the Planet - 11 Food Waste Facts - The False Dichotomy of Systemic and Individual Action 💛 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 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 crisis among male gym-goers, this conversation goes deep. Michael shares the personal toll of calling out toxic culture online, while Kate reveals why she left the CrossFit world after years of enduring misogyny.This episode isn’t just a takedown of “gym bro” culture, it’s a wake-up call. If you're a fitness professional, health coach, or simply someone navigating your wellness journey, this conversation will change how you see the industry.TIMESTAMPS:00:00 Introduction to Unrealistic Fitness Ideals00:17 Hosts Catch Up After a Break00:56 Kate's Offline Week Adventures03:35 Michael's Excitement for Today's Topic 04:49 The Impact of Toxic Masculinity in Fitness 05:55 Reading from 'Men Who Hate Women' 10:59 Defining Toxic Masculinity 15:43 Personal Experiences with Toxic Masculinity 19:10 Social Media's Role in Perpetuating Toxic Ideals 20:57 The Power of Self-Talk in Fitness 21:04 Toxic Masculinity in the Fitness Industry 21:34 Social Media's Role in Promoting Toxic Fitness Culture 22:40 Masculinity Marketing in Wellness Trends 23:15 Viral Fitness Influencers and Performative Masculinity 25:02 The Harmful Impact of Toxic Fitness Culture 25:41 Mental Health and Body Image Issues in Men 28:30 Steroid Use in the Fitness Industry 34:32 The Normalization and Risks of Steroid Use 37:12 Creating Inclusive Fitness Spaces 41:26 Final Thoughts and Call to Action📚 Resources Mentioned:Book: Men Who Hate Women by Laura BatesTV Show: Adolescence – A must-watch on toxic masculinity and youth cultureMental Health Stats: Campaign Against Living Miserably (CALM), Mental Health FoundationInfluencer Analysis: Liver King, Brian Johnson, and the problem with performative health- 48 | How to Fix Your Feed and Feel Better About Your Body with Natasha Devon- UK Anti-Doping Report - The global epidemiology of anabolic-androgenic steroid use: a meta-analysis and meta-regression analysis - Current use and abuse of anabolic steroids Uso y abuso de agentes anabolizantes en la actualidad 💛 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!

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 hype-filled supplement ad. Just evidence-based discussion with nuance, real-life experience, and a touch of humor.Whether you’re a gym regular, curious coach, tired parent, or just supplement-curious, this one’s for you.Timestamps:00:00 Welcome & Creatine Basics05:00 What Does Creatine Actually Do?10:00 Muscle Growth or Just Water Weight?14:00 Brain Health & Cognitive Benefits17:00 Creatine Myths Busted22:00 Creatine for Athletes, Parents & Beyond28:00 Creatine in Different Populations35:00 How to Take Creatine Safely42:00 Gummies, Timing & Dosing Tips45:00 Final Thoughts & Takeaways📚 Resources Mentioned:Examine.com – Creatine Research OverviewCreatine Supplementation and Muscle Growth – Greg Nuckols (Stronger by Science)JA et al. 2020 – Creatine Use in AdolescentsCreatine Supplementation in Women’s HealthInternational Society of Sports Nutrition Position Stand on Creatine💛 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!

In 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 on motivation and build habits that last. Plus, Kate shares her personal three health non-negotiables and you might be surprised what tops the list. If you’ve ever asked yourself: “Do I have to count calories to see results?” “Why can’t I stay consistent with working out?” “How can I enjoy food and still stay on track?” This episode is for you. 💛 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!

Body 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 be having — from the way fitness is marketed to men and women, to how parents can set healthier digital boundaries for their kids.We also cover how to game the algorithm for a healthier social media experience, the underrated power of seeing diverse bodies online, and why bad body image days are completely normal (and manageable).If you’ve ever struggled with how you feel about your body, felt overwhelmed by social media, or wondered how to help the next generation build real self-esteem, this episode is a must-listen.📚 Resources & MentionsNatasha Devon’s Book: Clicks: How to Be Your Best Self Online – Ideal for teens and adults who want to rethink their digital habitsThe Kindness Method by Shahroo Izadi – A compassionate approach to habit changeSmartphone Free Childhood – A parent-led movement advocating for later social media useLBC Radio Show with Natasha Devon – Saturdays, 6–9 PM GMTNaked Beach (Channel 4 documentary) – Experiment on body positivity through diverse body exposureFollow Natasha on Instagram: @natashadevon💛 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 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.So what should you do instead? We will talk about why dynamic stretching is a game-changer and how to warm up effectively without wasting time on unnecessary stretches.If you have ever wondered, "Are we doing stretching all wrong? Do we really need to stretch before every workout?" this episode is for you. We are here to clear up the confusion and help you create a fitness routine that actually works.Timestamps:00:00 – Introduction: Should You Feel Guilty for Skipping Stretching?00:42 – The Science of Stretching: What Research Actually Says05:53 – Breaking Down the Different Types of Stretching12:13 – Does Stretching Really Prevent Injuries?17:31 – The Obscure Relationship Between Stretching & Injury Prevention18:59 – Dynamic vs. Static Stretching: Which One Is Better?25:14 – Can Stretching Reduce Soreness & Speed Up Recovery?28:16 – Answering Common Stretching Questions31:39 – Final Thoughts & How to Stretch SmarterResources Mentioned:Stretching and Joint Range of Motion: PubMed StudySurvey on Stretching Benefits Among Austrian Health Practitioners: PMC ArticleStretching in Military Recruits – A Study on Effectiveness: PubMed StudyStretching and Injury Prevention – An Obscure Relationship: PubMed StudyStatic Stretching and Its Effects on Force & Jumping Performance: PubMed StudyDoes Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review: Wiley Online LibraryAcute Effects of Dynamic Stretching on Muscle Flexibility and Performance: PubMed StudyPost-Exercise Stretching and Its Effectiveness in Short-Term & Delayed Recovery: PubMed StudyEffects of Stretching Before and After Exercise on Muscle Soreness – A Systematic Review: PMC Article💛 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!