How to: Fitness

It’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 this episode, we’re solely discussing the nutritional implications of dairy rather than environmental impact and animal welfare due to limited time and wanting to stay in our scope.6:22 Explaining lactose intolerance, what causes it, and how it differs from a dairy sensitivity10:33 How the Got Milk campaign of the 90s-2000s made us all drink milk: ‣https://www.fastcompany.com/40556502/got-milk-how-the-iconic-campaign-came-to-be-25-years-ago13:30 Milk is a fantastic post-workout/recovery drink due to hydration, cost, and macro and micronutrient breakdown.16:15 We talk through the scaremongering surrounding inflammation from drinking milk and the hormones in milk and whether they are linked to disease (specifically cancer). The literature does not show any main markers of inflammation from dairy. This doesn’t minimize individual experiences around how individuals feel when drinking dairy.23:00 Learning more about dairy and what the literature shows helps us make food decisions that support us individually as opposed to what the internet or current fads are telling us. 25:51 There are some significant differences in milk production between the UK and US, especially regarding the US’s use of BST growth hormone though the impact of use of BST is not conclusive. The pasteurization processes are also different between the UK and US.31:28 The recent rise in Trad Wife content has also led to popularity of raw milk (amongst other fads such as carnivore diet, etc.). Pasteurization does not lead to loss of nutrients in milk, and there are some major risks to drinking raw milk — from food poisoning to Guillian Barre syndrome. The risk of contracting disease from raw milk is much higher than from pasteurized milk.39:12 Plant milks are becoming far more popular, especially with younger generations. They tend to have a smaller environmental footprint but are also typically nutritionally inferior to dairy milk (though more comparable when fortified). You can find a breakdown of the environmental impact of plant milks here: https://www.bbc.com/news/science-environment-46654042For a list of resources cited in this episode, please email michaelulloapt@gmail.com💛 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 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 discuss the cultish aspects of boutique fitness establishments, influential nutrition leaders, and wellness gurus, emphasizing both the positive community benefits and potential dangers of extreme practices. The episode touches on societal factors driving people toward these groups, the role of charismatic leaders, and how commercialization within wellness capitalizes on consumer vulnerabilities.05:16 When defining a “cult,” it typically has a negative connotation. The parameters used to describe a cult can also be applicable outside of religious or fanatical groups that we typically think of when referencing a cult. Encyclopedia Britannica defines a cult as a usually small group of people devoted to a person, idea, or philosophy that falls outside the mainstream. Cult Education Institute: https://culteducation.com/9:35 Current internet culture is very focused on going against the “mainstream,” and we see this pattern in the fitness and nutrition worlds frequently. Extremism in social media is very prevalent, and this can lead to very cult-like aspects of certain diets or fitness protocols as well as self-improvement groups.12:21 People buy into extremism when desiring a better life, wanting a source of identity, feeling desperation, and experiencing traumatic events. Certain gyms and diets can give people hope and identity when they’re looking for it most.15:14 Fitness cults: Boutique fitness gyms often have several characteristics common in cult-like groups, from charismatic leaders to a lifestyle focus beyond just workouts. These groups can give their members a sense of importance and acceptance that offsets the vulnerability of working out.18:00 With more and more individuals moving away from religion, we can see patterns of fitness replacing spiritual practice. We discuss whether we think this is a negative thing or if there are positive aspects of this culty feel to fitness?23:36 Nutrition cults: When individuals feel vulnerable, they’re more likely to seek out quick fixes and many aspects of diet culture have aspects of cults in a very negative way by promoting their “One True Way.” As groupthink increases, critical thinking decreases. Netflix documentary: Bad Vegan: Fame. Fraud. Fugitives.29:13 Kate Bowler teaches on the Prosperity Gospel and draws parallels between the PG and current wellness worlds. Both promise health, wealth, and happiness if you work hard enough. This messaging leaves no room for personal error and places the blame on consumers.33:26 Wellness cults: We dive into how some wellness influencers use similar tactics as cult leaders in promising an idealized version of reality. Exclusivity within the wellness world creates the “us vs. them” mentality that pushes this cult-like aspect even further.41:07 We can be into fitness and nutr💛 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 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 your “set point” weight.We answer real listener questions, offering clear, no-nonsense insights into topics often overcomplicated by diet culture and influencer hype. Whether you’ve been told to “optimize your hormones,” questioned if your supplements are safe, or wondered why you feel hungry *all the time*, this episode brings science-backed clarity to the table.💛 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, 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, The Nutrition Tea ®. She describes herself as an "all foods fit" dietitian. and creates a platform for open discussion on nutrition and wellness topics that are inclusive, non-diet, and weight-neutral, all with an intersectionality of social justice. Her debut book comes out in August 2024, titled Live Nourished: Make Peace with Food, Banish Body Shame, and Reclaim Joy.2:05 Shana started in fashion, but shifted to working in nutrition to help address disparities in food access and work in food policy.5:10 The narrative around food being “good” and “bad” is ingrained in kids from such a young age, and changing that narrative needs to be approached in a shame-free way.8:51 We explore intuitive eating and some of the common misconceptions around this approach to nutrition. Because we’re so used to following rules, we can grasp onto IE as just another “diet,” when that’s not the case at all.21:41 Shana’s entrance into the Health At Every Size came once she started questioning the approach to food and bodies she learned when becoming a Registered Dietitian. The HAES approach focused on our behaviors and our health, not our size.27:10 Promoting intuitive eating or a health at every size philosophy provokes a lot of criticism. In the world of dietetics, there is so much money in weight loss that it feels unlikely that nutrition can ever be fully focused on health alone.31:46 Shana’s book, Live Nourished, comes out August 13 and goes deeper into a non-diet approach to food while also educating on socioeconomic factors and social determinants of 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!

In 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 into the varied accuracy of different brands and stresses the importance of using smartwatches as a guide rather than an absolute measure for health and fitness.5:25 We explore the world of smartwatches, from different brands and preferences to current market trends. You may be surprised by which country has the most smartwatch users in the world!https://www.demandsage.com/smartwatch-statistics/10:56 The accuracy of step counts from smartwatches varies greatly between brands and how we wear our watches. A fun fact: a smartphone in our pocket is more accurate at counting steps than a watch on your wrist!17:11 We can’t substitute data for critical thinking. It’s best to use our watches as a barometer to measure general movement, rather than as an accurate measure of step count.17:52 How reliable is sleep tracking on smart watches? There is extreme variability between brands and most overestimate sleep by misrepresenting periods of wakefulness. Typically, smartwatches are better at recording deep sleep.22:02 There is a psychological impact of sleep tracking, and it could be more hurtful than helpful at times. We talk through how we can make the most of the data these various smartwatches provide.26:58 Smartwatches are getting much better at monitoring heart rate, with new abilities to even monitor heart rate irregularities. Fitness trackers become less accurate as the intensity of our exercise increases.35:00 Where smartwatches tend to let us down: in estimating accurate calorie burn. Smartwatches typically don’t have enough data to provide calorie burn information that reflects our true caloric needs, though we can utilize that information as a barometer.38:38 Smartwatch usage can be a part of a healthy relationship with food and movement, as long as we navigate the data in a way that includes nuance and doesn’t leave us hyper-fixated on the numbers. Our watches can inform our movement, but shouldn’t dictate how weDue to limited space in show notes, email for references: kate@katelymannutrition.com💛 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!

Emotional 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 moments of emotional eating. We break down the science behind cortisol, dopamine, and cravings, how childhood conditioning and diet culture shape your food habits, and what it means to have a “normal” stress response.We also get into practical, shame-free tools to help you recognise emotional hunger, create buffers between feelings and food, and rebuild a healthier relationship with eating even on the most chaotic days.If you’ve ever felt out of control around food, judged yourself for eating (or not eating) when stressed, or just want to understand why this keeps happening, this episode will help you feel more in control, less alone, and better equipped.Resources Mentioned:Episode 12: Exploring Hyperpalatable Foods & Their Impact [https://www.buzzsprout.com/2171581/episodes/13308774]Eating Mindfully by Susan Albers [https://amzn.to/4bDUsU8]Kummerspeck [https://germanyinusa.com/2021/10/19/word-of-the-week-kummerspeck/]Emotional Eating [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7663318/]Negative Social Comparisons [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10525161/#:~:text=Additionally%2C a significant positive correlation,frequent episodes of emotional eating](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10525161/#:~:text=Additionally%2C%20a%20significant%20positive%20correlation,frequent%20episodes%20of%20emotional%20eating)]Emotional Eating [[https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342#:~:text=You may turn to food,calorie%2C sweet and fatty foods](https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342#:~:text=You%20may%20turn%20to%20food,calorie%2C%20sweet%20and%20fatty%20foods)]Stress and Eating [[https://www.apa.org/news/press/releases/stress/2013/eating#:~:text=Thirty-three percent of adults,helps distract them from stress](https://www.apa.org/news/press/releases/stress/2013/eating#:~:text=Thirty%2Dthree%20percent%20of%20adults,helps%20distract%20them%20from%20stress).]Dopamine in Binge Eating [https://jeatdisord.biomedcentral.com/articles/10.1186/s40337-022-00531-y]Why Stress Causes People to Overeat [https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat]Managing Stress Eating [https://www.youtube.com/watch?v=8J1DpU3JrJY]Physical vs. Emotional Hunger [https://www.katelymannutrition.com/blog/physical-emotional-hunger]Allostatic Load [https://karger.com/pps/article-abstract/90/1/11/294736/Allostatic-Load-and-Its-Impact-on-Health-A?redirectedFrom=fulltext]💛 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 '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 journeys, macro tracking, online business presence, and social media's role in coaching. We both share personal anecdotes, our evolutions in fitness and nutrition coaching, and advice for others in the fitness industry, emphasizing the importance of adaptability, self-awareness, and consistency for online success.This episode not only offers insight into the our lives but also provides valuable lessons on navigating your personal and professional goals in nutrition, fitness, and your overall health.3:08: What’s one mistake you’ve made in your own personal fitness journey?8:31: What’s one mistake you’ve made in your fitness/nutrition coaching business?18:42: What's one piece of advice you have for someone who is just getting started on their own fitness journey?24:18: What's one piece of advice you have for anyone working on their nutrition or fitness business?💛 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 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 obsessed with hitting this cemented goal. We finish up the episode with some takeaway points for you to improve your health without focussing on exercise.4:30 Our health is controlled by so many factors, but how much does exercise play a role. Here we list the benefits of regularly doing exercise.9:25 What is the minimal effective dose of exercise? For those who are busy, how can we get the most ‘bang for buck’ with our exercise schedule?14:20 Is more exercise always better? Is there a maximum amount of exercise that is good for the human body?17:23 Can we ‘hack’ our health and bypass genetic and environmental factors?22:35 How much does genetics play a role in the way our body looks? Will working out and eating exactly like your favourite influencer give you a body just like theirs?27:35 Muscle building and genetics. How much does our ability to grow muscle come down to genetic factors?30:30 Here we explore the social determinants of health - these are the economic and social conditions that influence differences in health status.34:40 What is the deal with 10,000 steps. Is this the benchmark of ‘good health’ and why are we all so obsessed with achieving this goal?39:40 We discuss the strong correlation between grip strength and mortality risk.42:00 How can we improve our health without exercising? Here we list some top tips to get started with!Due to limited space in the show notes, email michaelulloapt@gmail.com for references.💛 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 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 comes to the numbers printed on our food.We unpack how different countries approach food labeling, why calorie counts may not be as accurate as we think, and what the research says about how labels influence our eating habits. Plus, we share our personal perspectives and client stories on how nutrition labels can either support or harm a healthy relationship with food.If you've ever felt overwhelmed at the grocery store or guilty ordering off a menu, this one’s for you.Timestamps:00:00 Introduction and Podcast Banter02:07 Diving into Nutrition Labels03:59 Personal Experiences with Nutrition Labels10:03 History of Food Labeling17:54 Global Perspectives on Food Labeling21:56 Debating the Effectiveness of Nutrition Labels25:26 The Absurdity of Serving Sizes26:36 Accuracy of Nutrition Labels28:18 Restaurant vs Packaged Food Labels31:22 Impact of Food Preparation on Caloric Content33:06 The Role of Nutrition Labels in Dieting42:09 Calorie Information on Menus45:18 Government Policies and Food Labeling49:24 Final Thoughts on Nutrition LabelsYou can check out the resources & references in our youtube video or you can email me at kate@katelymannutrition.com.💛 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', 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 food choices rather than giving in to fear mongering from the internet. Join us for a fact-based discussion that promotes critical thinking and reliance on scientific evidence.01:28 Aspartame: We talk about the carcinogenic properties of aspartame, how aspartame is qualified as a Group 2B carcinogen (possibly carcinogenic to humans), and the actual dosage of aspartame needed to warrant concern (it’s a lot!).06:04 Oatmeal: Oatmeal is having a moment on social media being demonized for countless reasons. Claims demonizing oatmeal are unfounded, especially around claims of inflammatory effects of oats or oats having negative impact on GI health. We talk through specific research that promotes the health of oatmeal and how we can consume oatmeal in a way that promotes more satiety.10:14 Himalayan Salt: We’re not just talking about the baseless claims promoting Himalayan salt as superior, but also dispelling hate for typical table salt. Himalayan salt is touted as a better option due to containing trace minerals, of which amounts are very little. Himalayan salt, however, does contain fewer microplastics.16:02 Seed Oils: Few foods are talked about with as much fear mongering as seed oils, with a lot of the internet demonizing seed oils for being inflammatory, because they’re refined, due to low smoke point, and more. Seed oils are aren’t our nutritional downfall, but foods high in seed oils are often also less healthful foods like ultra processed foods. We talk through studies that discuss the impact of seed oils on inflammatory markers and also discuss nuance around the topic of smoke point.Video from Food Science Babe: https://www.youtube.com/watch?v=PJzJVHhKV2825:05 Sunscreen: While this isn’t a food, sunscreen made it into this episode because of the similar fear mongering around the topic of sunscreen. A lot of potential harm around sunscreen is exclusive to animal studies, and statements around the danger of sunscreen due to ingredients are often unfounded. We talk through the different types of sunscreen (physical blockers and chemical blockers). Some ingredients in chemical blockers (commonly oxybenzone) have raised concerns as being hormone disrupters, but this has only been seen in rats eating oxybenzone.30:35 We receive a lot of fear mongering messaging on a daily basis, and it’s incredibly easy to get caught up in all we read and hear. We can all utilize a bit more critical thinking in the way we approach fear around food (and products) in a way taht supports our health rather than leaving us constantly scared.Due to limited space in show notes, email for references: kate@katelymannutrition.com💛 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!