How to: Fitness

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!

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!