How to: Fitness

How 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 choices.Join us as we break down the psychology behind food packaging, the impact of marketing on our hunger cues, and what we can do to make informed, intentional eating decisions.Timestamps:00:00 Introduction02:06 How Food Marketing Shapes Our Eating Habits07:45 The Power of Packaging & Labeling Tricks13:15 The Psychology Behind "Healthy" Buzzwords 18:00 Why Kids Are the Most Vulnerable to Food Ads 24:10 Social Media's Role in Shaping Eating Habits 30:20 How Companies Influence Portion Sizes 38:55 What Can We Do? Practical Tips for Smarter Food ChoicesResources Mentioned:WHO Guidelines on Food Marketing & Public Health: { https://news.un.org/en/story/2023/07/1138322#:~:text=The new WHO guidance recommends,known by its acronym HFSS }Bite Back 2030 - Youth-Led Nutrition Advocacy: { https://www.biteback2030.com/ }The Influence of Food Marketing on Childhood ObesityEmma Boyland’s Research on Food Advertising & ChildrenEthan Pancer’s Study on Food Branding & Consumer Choices💛 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 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 decide if intermittent fasting aligns with your goals and lifestyle.Timestamps:00:00 – Introduction & Personal Experiences with Fasting04:00 – The History of Intermittent Fasting & Its Popularity07:30 – Different Types of Intermittent Fasting Explained12:00 – Does Fasting Improve Weight Loss? What the Research Says18:00 – Hunger, Energy, & Mood: What to Expect on IF22:00 – The Gut-Brain Connection & Fasting’s Impact on Metabolism26:00 – Intermittent Fasting & Muscle Loss: What You Need to Know30:00 – Is IF Safe for Women? What Experts Say35:00 – Fasting for Longevity: Truth or Overblown Hype?40:00 – Final Thoughts: Who Should & Shouldn’t Try Intermittent FastingResources Mentioned:📚 Studies & ReportsMeta-analysis on intermittent fasting & weight loss (2024)Study on fasting & muscle loss risksInternational Menopause Society statement on fasting for women🔗 Further Reading & ResearchScience Behind Intermittent FastingHow Fasting Affects MetabolismListen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodesWe’d love to hear your thoughts!Share your feedback or questions in the comments below! And while you’re here, don’t forget to subscribe to our podcast and hit that notification bell so you never miss an episode.💛 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!

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 perspectives on fitness, nutrition, and work-life balance have evolved.Timestamps:00:00 – Introduction: Why we’re revisiting this episode03:00 – What we’re most excited about in 2025 (personally & professionally)07:30 – The reality of starting a business & lessons learned10:45 – How parenthood changed our approach to fitness & nutrition15:30 – The challenges of learning a new language18:50 – Finding time for hobbies & socializing outside of work23:30 – Final thoughts & listener questionsRESOURCES MENTIONED:🎧 Ep. 01: Meet Your Hosts: Michael Ulloa and Kate Lymanhttps://www.buzzsprout.com/2171581/episodes/12952683Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodesWe’d love to hear your thoughts!Share your feedback or questions in the comments below! And while you’re here, don’t forget to subscribe to our podcast and hit that notification bell so you never miss an episode.💛 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 BMI a credible health measure or an outdated, harmful tool? Discover its troubling history linked to racial bias and how it shapes perceptions of health. The discussion urges a shift toward more accurate and inclusive health metrics that recognize body diversity. Hear personal experiences that challenge the effectiveness of BMI and explore alternative assessments that promote better understanding of health. It's a compelling call to revolutionize how we think about wellness!

Are 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 uncovers the complexities of these groundbreaking yet polarizing treatments.Tune in to get the facts, hear real-world insights, and learn how to navigate this evolving topic with clarity.TIMESTAMPS:00:00 Introduction and Personal Opinions on Weight Loss Medications 00:23 Welcome to the How to Fitness Podcast 01:07 Revisiting the Ozempic Revolution 03:04 Understanding GLP-1 Medications 04:19 Mechanisms and Effects of Semaglutide 07:00 Personal Experiences and Observations 10:22 The Broader Impact and Misconceptions 20:34 Celebrity Influence and Public Perception 23:16 Exploring Telehealth and Accessibility 23:57 Exploring Telehealth Weight Loss Options 28:15 Compounding Pharmacies: Pros and Cons 29:58 The Risks of Compounded Medications 34:22 The Social Implications of Weight Loss Drugs 39:33 Long-Term Use and Ethical ConsiderationsRESOURCES MENTIONED: 🟡 The Ozempic Revolution: Exploring the Soaring Popularity of GLP-1 Drugs https://www.buzzsprout.com/2171581/episodes/12924933 🟡 Due to character limits, all resources mentioned can be found on our YouTube Channel @HowToFitnessPodcast💛 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!

Are 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 can take to maintain your health.TIMESTAMPS:00:00 Introduction to Toxins04:17 The Myth of Detoxing13:02 How Our Bodies Detox Naturally20:33 Debunking Juice Cleanses22:42 The Myth of Detox Diets for Weight Loss26:34 The Truth About Detox Teas and Supplements27:54 The Dangers of Colon Cleanses and Enemas31:19 Activated Charcoal: Risks and Realities32:44 Natural Ways to Support Detoxification36:39 Final Thoughts and RecommendationsRESOURCES MENTIONED:🟡 2020 Systematic Review on Coffee Enemashttps://pubmed.ncbi.nlm.nih.gov/32899046/🟡 Do detoxes work?https://pubmed.ncbi.nlm.nih.gov/25522674/🟡 Ep. 20 - Why Sleep Isn’t Boring: What We Don’t Know About Sleephttps://howtofitness.buzzsprout.com/2171581/episodes/13654757-20-why-sleep-isn-t-boring-what-we-don-t-know-about-sleep💛 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 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 of supplements to make general health claims about their products without going through the FDA to prove safety or efficacy. This “free market” approach has led to a boom in supplements both manufactured and consumed. 05:11 Have you heard of Chris Ashenden? Probably not. But have you heard of AG1/Athletic Greens? Probably! We do a mini deep dive into his shady past as a grifter.9:50 Dietary supplements are considered food, not drugs or medicine. This opens up supplements to more possibilities and fewer regulations than medications. Supplement companies cannot make medical claims, and that’s where broad disclaimers come in. Resource Michael referenced: Aragon AA. I was just approached (again) by an Herbalife distributor – is it safe?  from AARR May 2016 12:22 An example of the underregulated nature of the supplement industry and power of disclaimers shared with a Shilajit supplement, something trending heavily on Tik Tok right now.16:26 Supplements are linked with rising accounts of kidney and liver issues, especially due to herbal supplementation. We discuss a recent contamination of an herbal supplement and how it’s been handled by the FDA.20:48 Proprietary blends are used to protect trade secrets, but can lead to some confusing and misleading information about the dosage and efficacy of ingredients in a supplement.26:20 To get the safest supplements possible, seeking out supplements that are third party tested helps ensure that the ingredients listed are actually what the supplement contains. Resource on contamination in supplements: https://journals.sagepub.com/doi/10.1177/1060028019900504#:~:text=Microbial Contamination,-Many dietary supplements&text=According to the US Pharmacopeia,Staphylococcus aureus%2C or Clostridium species32:50 As consumers, we carry the risk from consuming supplements without the information and research we need. Often, studies of supplements are funded by the company producing the product.33:42 Influencer marketing plays a huge role in the supplement industry and makes it hard for the FTC to regulate this type of marketing. We talk through affiliate payouts and how easy it is to gain monetary kickback from sharing supplements. Dr. Gunter’s fake supplement: https://vajenda.substack.com/p/the-money-in-m💛 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 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 workouts differently to maximize our limited time by streamlining the important things.11:20 Tip #2: Make movement part of your routine rather than a luxury. Adjusting our expectations around movement can help us feel more confident in the new approach we’re taking giving limited capacity. Something is always better than nothing.13:18 Tip #3: Opt for circuit-style workouts. 15 minutes a day of moderate intensity workout is enough to positively impact our health, so every little bit counts.15:30 Tip #4: Don’t rely on motivation alone. Motivation is probably low when we’re exhausted and overwhelmed. Instead, creating a habit of movement helps us build momentum to keep that habit going even on the most challenging days.18:44 Tip #5: In the grand scheme of things, your training not that important. This doesn’t mean movement isn’t important; it is something very influential on our overall health. But structured training or the “ideal” workout may not be feasible or important in this season of life. We have permission to reprioritize our goals when needed.💛 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 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 long-term health.9:08 Standard water recommendations can be confusing and vague. We talk through more specific recommendations, as well as the fact that food and other fluid intake (coffee, tea, seltzer) contributes to our overall water target.14:26 We can gauge our hydration level by our urine color and thirst level (thirst is a sign you’re already dehydrated!). A formula we can use to calculate water needs: 0.033 x bodyweight in KG = liters of water.19:30 The importance of staying hydrated increases as we age. With age, the amount of fluid in our bodies decreases, as does our thirst response.24:17 Hydration needs change with activity levels, and a pre- and post-workout weigh in can be the most accurate way for us to understand our hydration needs with exercise.30:38 Considering our electrolyte needs is an important part of attention to our hydration as a whole. Exercise longer than an hour should be paired with an electrolyte supplement.💛 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 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.1:51 Cortisol is on the rise as a search term on Google and hashtag on Tik Tok. The rise in concern around Cortisol levels can cause individuals to overstimate how much time they need to spend thinking about coritsol. It can also be dismissive of legitimate medical disorders related to abnormal cortisol levels.4:40 Question 1: What even is cortisol?8:55 Question 2: Is elevated cortisol a bad thing?10:31 Question 3: What is adrenal fatigue? What do I need to know about it?Cadegiani, F.A., Kater, C.E. Adrenal fatigue does not exist: a systematic review. BMC Endocr Disord 16, 48 (2016). https://doi.org/10.1186/s12902-016-0128-415:01 Question 4: Are cortisol face and cortisol belly real? What do I do about them?19:10 Question 5: Does the timing of my coffee and food really impact my cortisol levels?Gavrieli, A., Yannakoulia, M., Fragopoulou, E., Margaritopoulos, D., Chamberland, J., Kaisari, P., Kavouras, S., & Mantzoros, C. (2011). Caffeinated coffee does not acutely affect energy intake, appetite, or inflammation but prevents serum cortisol concentrations from falling in healthy men.. The Journal of nutrition, 141 4, 703-7 . https://doi.org/10.3945/jn.110.137323.22:30 Cortisol plays roles beyond just navigating stress in our bodies, and we can think about stress management and how we treat our bodies in general more than worrying about specific aspects of our hormonal health.💛 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!