How to: Fitness

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!

Does what we eat really impact our mental health? The answer isn’t as simple as social media might suggest.In this episode of the How to Fitness Podcast, we explore the connection between nutrition and mental well-being. We break down the science behind how food influences brain function, mood, and cognitive performance—covering topics like the gut-brain connection, the role of omega-3s, and the impact of ultra-processed foods.Tune in as we discuss how simple dietary changes could support better mental health while also debunking the myths surrounding “food as medicine.”Timestamps:00:00 – Introduction to Nutrition & Mental Health02:06 – How Food Fuels the Brain07:52 – The Gut-Brain Connection Explained10:12 – The Role of Omega-3s in Mental Health15:00 – Processed Foods & Psychological Well-Being20:34 – Can Diet Help With Depression & Anxiety?25:01 – The Mediterranean Diet & Mental Health Benefits29:58 – The Dangers of Overpromising Diet Trends34:22 – Practical Ways to Eat for Brain Health39:33 – Final Thoughts & TakeawaysResources Mentioned:📚 Books & Studies- Fearing the Black Body – Dr. Sabrina Strings- The American Journal of Clinical Nutrition study on fruit & vegetable intake and psychological well-being- The Mediterranean Diet & Depression Study🔗 Further Reading & Research- How the Gut Impacts Mental Health (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/)- The Science Behind Omega-3s & Brain Function (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267176/)Listen 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!

In this episode of How To: Fitness we are discussing the impact of diet talk and “Fat Talk” received by our families and how that may have shaped our eating behaviors and relationships with foods. We discuss the role parents and siblings play in self-image, body dissatisfaction, and unsupportive dietary habits. We talk about how to foster a better relationship with food as we work to interrupt old cycles and disrupt negative diet messaging.Note: In this episode there is talk of eating disorders and weight. If those subjects are triggering to you, it may be best to skip this episode and tune in to the next episode.01:00 Today we’re talking about “Fat Talk” in reference to communication characterized by comments or conversations that focus on body weight, size, shape, or appearance in a critical manner. "Fat talk" can contribute to the perpetuation of societal body ideals, body shaming, and the reinforcement of harmful stereotypes related to weight and appearance. This term comes from the “Family Fat Talk Questionnaire.”5:19 This type of talk often involves expressing dissatisfaction with one's own body or making negative comments about the bodies of oneself or others. "Fat talk" can contribute to the perpetuation of societal body ideals, body shaming, and the reinforcement of harmful stereotypes related to weight and appearance.8:30 When looking at the literature, there is a correlation between family criticism and body dissatisfaction and disordered eating.12:49 Although both parents are influential in the development of a kid’s self-esteem, mothers are particularly impactful on their daughters body image.16:50 If we think about how children learn — through observation, modeling, and imitation — we can recognize our responsibility to model positive behaviors and a positive relationship with food.21:27 Sibling relationships are unique in the family structure because siblings are both family and peers.Since siblings are raised with the same family values, a sister can be a vehicle to reinforce negative attitudes towards body image. Fathers also play a large role — in both their comments and their engagement in the family.24:09 The 'Almond Mom' is a stereotypical caricature of thin ideals that is often representative of the message we grew up with. We can acknowledge that these messages may have been made with good intentions, and are also learned behaviors and messages from previous generations.30:00 Family is not the only place we receive negative messaging about our bodies. Dieting talk through TV, social media, and celebrities impacts youth of all ages.32:00 With a greater awareness of the “fat talk” issue comes a greater opportunity to reject diet culture. Are boundaries worth it? Is the goal to change our family talk, or just protect ourselves from it? Our priority is breaking this cycle of family fat talk, and the way we go about it can start with removing labels of “good” or “bad” from food and not making body comments of any kind.37:10 We cannot model new behaviors if we haven’t focused on our own relationship with food first. The way our body looks is a poor barometer of our health and wellbeing, and if we can shift our focused fro💛 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!

Today’s episode is a quick-fire Q&A answering questions from listeners. We discuss carb cycling, whether you should workout when tired, calorie tracking, and more.0:45 Is carb cycling necessary?2:07 Is it okay to still do a workout if I am tired? (i.e. didn’t sleep well/enough)4:07 If I burn off 250 calories exercising, can I eat back 250 calories?Note: This was the article I was thinking about in terms of measuring inaccuracy of smart watches: https://med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html?microsite=news&tab=news. It is quite outdated now and I could find various more recent studies with a wide range of reported error for several different common smart watches.Here is an article you may find helpful on this topic: https://physiqonomics.com/please-stop-eating-back-exercise-calories/7:06 Do you need to modify workout styles/choices as you age?9:28 How to start weight training? I do and then stop every time.Have more questions about any other topic related to your nutrition and fitness? Send them our way!💛 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 week's episode, we are joined by Dr. Alyssa Olenick, an expert in exercise physiology. Dr. Alyssa delves into her research on sex differences and metabolic response to exercise and shares her knowledge on menstrual cycle importance and its impact on training and nutrition. Alyssa also addresses misconceptions about 'cycle syncing' and offers practical advice for fitness and nutrition based on individual needs, urging against a 'one size fits all' approach.2:10 Dr. Alyssa Olenick shares her background, research experience, and her history as an athlete. She has incredible experience as a research scientist as well as in her training as a hybrid athlete.5:40 There are major gaps in sex differences in the world of exercise physiology and Alyssa’s research focuses on those differences and improving health outcomes of females across the entire lifespan.10:45 Alyssa gives a rundown of the menstrual cycle — how our hormones change across various phases of a cycle and what the implications are. There is a lot of variability in every individual’s cycle and these phases are never one size fits all.16:24 We discuss the confusion, controversy, and misinformation around cycle-specific workouts and cycle syncing. Not only does the idea of cycle syncing not have support from the research, but it doesn’t help us listen in to our own bodies or own needs.19:56 What we can watch out for when trying to identify misinformation: absolutisms, assumptions that we all have a 28-day cycle, suggestions to avoid any high intensity exercise, or messaging talking only about cortisol. None of these suggestions are evidence based and the idea of a one size fits all blanket solution doesn’t teach us how to manage our own intensity, volume, or exertion.24:05 Our education should feel empowering. We are not frail, and it’s not helpful to create unnecessary barriers to movement. We talk about the problematic fitness industry messaging and how it overlooks our need for rest or doesn’t factor in individual needs.30:00 What can we actually do to support ourselves, our hormones, and our training across our cycle? Alyssa talks about the impacts of our cycle on our performance across different phases and how it may be related to our motivation, performance, and mood. We talk about rest, carbohydrates, caffeine, and sleep alongside changing hormones.38:18 Our energy needs may be higher during our luteal phase and the need to be accurately fed at all times can have a huge impact on our energy, performance, recovery, and how we feel in general. Alyssa dives into our nutritional needs across the menstrual cycle and even touches oncertain supplements.44:41 The “solutions” that help us feel better and more supported through our menstrual cycles are often simpler than we want them to be: adequate energy availability, rest days, hydration, prioritizing sleep, etc. The skills and tools we can gain around our cycle gives us permission to be more in tune with our bodies.48:19 How can male trainers and coaches support their clients who menstruate? Alyssa gives us her opinions on this topic.Where to find Dr. Alyssa Olenick: Instagram @doclyssfitnessYouTube: 💛 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 episode has been a long time coming for us. Today we not only want to talk about problematic wellness brands and the treatments and products they promote, but the barriers they create around wellness and how that negatively impacts our personal pursuit of health.2:00 We talk through our thoughts on Goop as a wellness brand and how it has made “wellness” feel like something different than what it actually is — the pursuit of health and wellbeing. There is a massive responsibility that comes with advising or influencing people on their health, and that responsibility can be used incorrectly when focusing on money over health or if promoting harmful practices.4:10 Is it Goop or utter poop? Tune in for a game of distinguishing a true Goop recommendation or a made up scenario from Michael.9:14 We talk through Goop’s conception — from the name to the launch in 2008 as a health and wellness blog. Goop is now a lifestyle site with the intention of sharing information from experts. This has taken Goop from home-style recipes shared to lawsuits around false health claims, harmful treatments branded as natural remedies, and unfounded products.15:45 Ethical and evidence-based practices and recommendations are often at odds with anecdotal experience or personal belief, and that is where wellness companies can lead us astray at times.19:30 Our goal with this episode is not to invalidate or talk down on alternative methods of care. We understand the draw to alternative practices while also recognizing that major platforms have a responsibility to provide accurate and safe information.20:10 Annual Goop health summits have been the host platform for many problematic practitioners who now have a larger audience to whom they can spread more misinformation. This further fuels criticism of experts and leaves space for more rampant misinformation and overwhelm.24:00 As consumers, the draw to new, shiny, interesting information is very alluring.26:49 This is a bigger issue than just Goop; Goop has paved the way for the success of many other problematic brands who are marketing and selling wellness in a way that may not be in our best interest. Rampant pseudoscience only adds to information overwhelm and an image of wellness and health that is not accurate, attainable, or inclusive. 29:00 Problematic wellness brands spread a message that we can have long lasting health if we are white, slim, and have the money to purchase expensive products and services required to be “well.” Wellness should be accessible to anyone and should be a right rather than a luxury.31:00 Problematic wellness brands can be a distraction from what can truly benefit us, our health, and our habits. What can be empowering to us on our pursuit of health is understanding what truly moves the needle on our health goals rather than what has minimal impact but appears shiny and exciting.36:55 We believe that our pursuit of health is not black or white. Brands like Goop can have some helpful recommendations and resources AND still be problematic. What is problematic, however, is creating barriers to health w💛 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!

Today we’re talking about the overwhelming amount of anti-aging messaging we receive and what actually contributes to our health and longevity. We’re talking about “anti-aging” products and treatments, the lengths we go to to look younger, and the frequency with which we overlook factors that actually contribute to aging healthfully.3:55 We’re constantly facing a societal obsession with aging, and we’re talking about this topic with the lens of helping our listeners become more informed consumers.8:44 We’re faced with pressure surrounding the need to slow down aging from a early on in life, and much of that pressure is placed on women. Part of this messaging demonizes aging or any physical changes to the typical “beauty” standard we’re often faced with.NYT article and quote: https://www.nytimes.com/2017/09/12/magazine/the-ever-changing-business-of-anti-aging.html16:04 We share how anti-aging marketing and products has impacted us individually and our perception of our aging.19:30 We talk through some of the more outrageous “solutions” out there for combatting age, including some of the lengths that billionaires go to for “youth restoring” protocols. In this category is also anti-aging clinics, and how this type of medicine is not actually recognized by board certifications. Often times, the treatments offered in this setting are concerning, especially when it comes to off label usage of medications for anti-aging purposes.25:00 One risky area where age prevention medications are offered is in the prevelance of HRT offered outside of secure medical setting.27:00 The global anti-aging market accounted for 66 billion USD in 2022, and is only expected to grow exponentially. 28:30 A question for listeners:What do we actually want when we think about preventing aging? What is our actual goal?30:15 We can shift from thinking about “anti-aging” methods and think, instead, about healthy aging and longevity. How long we live doesn’t matter as much as whether or not we’re living well.34:19  can promote health and lifespan through our nutrition by avoiding weight cycling, monitoring alcohol intake, and prioritizing balance and micronutrient intake in our food choices.40:17 There are some supplements that can help optimize our healthful againg. There is preliminary research showing the benefit of cocoa extract on longevity. Protein powder can help prevent sarcopenia, the loss of muscle mass and strength. Certain B vitamins have also been found to reduce some cognitive decline.https://examine.com/categories/healthy-aging-longevity/43:57 Exercise is truly the closest we get to an “anti aging” miracle. It benefits us in many ways related to our health and makes our bodies more adaptable to the physiological stress of aging itself. Benefits in cognitive changes, heart function, strength, and mobility come from regular exercise. These positive effects happen on a cellular level!46:00 There is so much we don’t know about efficacy of different treatments and pro💛 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, we’re talking about sleep - a topic that can seem really boring but is truly a missing key in our overall health and wellness. Today we’re talking about what we do and don’t know about sleep, its impact on every aspect of our health, and how sleep hygiene is often overlooked in the fitness space.6:36 We spend one third of our lives asleep, so it’s very surprising that there is so much we don’t know about sleep - including why we need to sleep.7:52 As we sleep our brains will cycle repeatedly through two different types of sleep - REM (otherwise known as rapid-eye movement) sleep and non-REM sleep. Michael talks through these stages and cycles with more detail, focusing on the complexity of non-REM stage three sleep and how important it is for our fitness and recovery.11:14 In REM sleep, the eyes move rapidly behind closed lids, and brain waves are similar to those during wakefulness. This isn’t considered a restful stage; the brain is highly active throughout REM sleep, increasing brain metabolism by up to 20%. It is believed to be important for mood, memories and learning.14:38 Recent findings suggest that sleep plays a housekeeping role that helps to removes toxins in your brain that build up while you are awake, essentially functioning like an overnight cleaning team providing essential and restorative services to the brain as we sleep.17:20 Sleep affects almost every type of tissue and system in the body, and research shows that a chronic lack of sleep, or getting poor quality sleep, is correlated with mortality. There is so much unknown around sleep, leaving us feeling wary of “sleep experts” who have all the answers.22:57 Our sleep need is individualized to an extent, and there is a lot unknown around how sleep needs change as we age. The general recommendation for adults is 7 hours of sleep per night, and there are negative consequences for lower amounts of sleep even though some individuals feel they function well on less sleep.29:30 There’s a lot of uncertainty around the impact of naps on brain development and overall health, as well as if we can catch up on “sleep debt.”32:49 There are a lot of obvious or “boring” tips around sleep hygiene, but there are also suggestions we often overlook when addressing our sleep patterns. We talk through some of these overlooked tips around improving our sleep.47:00 We want sexy, quick fixes and often ignore “easier” fixes. Sleep definitely falls into that category as a puzzle piece that impacts our mental, physical, and emotional health in all ways.This is our last episode for this season of How to: Fitness. We have some really exciting interviews and topics lined up for our next season coming in January 2024!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!

Today we're taking a (mostly) objective approach to alcohol consumption - the risks, the benefits, and the drinking culture we are up against, and how it all impacts our nutrition, our fitness, and our overall health. We talk through taking a "risk analysis" approach to how we drink and share a bit of our own experiences as well.1:30 How can learning more about alcohol help us become more knowledgable and educated consumers? Today we want to take the morality out of this topic and go into the topic of alcohol and drinking patterns with an open mind. We talk objective vs. subjective and how both of these fit into this topic.7:30 Alcohol is a fourth, “nonessential,” macronutrient with 7 calories per gram. The caloric value of alcohol disproportionately high for the minimal nutrients provided. This knowledge can help us make more informed food choices.9:58 As a neurotoxin, alcohol receives metabolic priority. It doesn’t trigger fullness signals like typical food does. When we pair this with impaired decision making and lower inhibitions, we see a tendency towards overconsumption.15:35 There are many physiological impacts of alcohol intake, both short and long term. One of them that really impacts how we feel is disturbed sleep after drinking. There is a dose-toxicity response, so moderate drinking is very different than binge drinking.17:50 We talk through the benefits of drinking: both health and social oriented. Moderate alcohol intake can increase HDL and lower risk of heart disease, stroke, kidney stones, and more.21:57 We must take a “risk assessment” approach to our alcohol intake. Overall health benefits pale in comparison to risks, so it feels like the benefits we can weigh are social benefits - community, celebration, and enjoyment.27:00 Drinking habits are very personal and very sensitive and a lot of trust and respect is required before opening up a conversation around this topic.29:50 We talk about drinking culture in the US vs UK, drinking age limits, and the downfall of abstinence-based approaches around alcohol consumption. Rates of binge drinking are increasing across certain populations: https://www.nytimes.com/2017/12/29/opinion/sunday/alcohol-binge-drinking.html36:20  Kate and Michael each share some of their personal experiences - from growing up in a more conservative community where alcohol was attached to morality to family history and days of heavy drinking through university.46:30 The term “sober curious” means “to choose to question, or get curious about, every impulse, invitation, and expectation to drink, versus mindlessly going along with the dominant drinking culture.” It is about assessing your relationship with alcohol and paying attention to your consumption.49:00 Having a drink can be the correct choice when weighing pros and cons, but being in tune with our choices and behaviors can help us consume in a way that is aligned with our goals, how we want to feel, and what we want out of our lives. This episode does not come with any recommendation beyond being more💛 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 believe in taking a holistic approach to our health and fitness, and we know that our sexual health is part of that. We speak with sexologist Dr. Celeste Holbrook on growing up in a conservative community, body ideals, how to open more conversations around sex, and how we can approach sex as a learned skill.1:38 Dr. Celeste Holbrook is a sex educator using behavior change theory to enlighten individuals and partnerships on the topic of sex. Being a sexologist was not her goal career in her youth, but sex education became important to her after growing up in a conservative community and her own personal experiences.8:40 We discuss how we can start becoming more open about sex by taking sex off of a “weird pedestal” and making it more approachable. It is a part of life, not the pinnacle, but modern messaging around sex suggests otherwise.10:30 Sex is a learned skill that doesn’t always come naturally. Approaching it as such provides a more healthful dialogue around sex and open up conversation with partners, friends, and those near us.13:00 Sometimes when working with a client we can utilize sex drive as a metric of our health, but sex is too contextual to use only as a metric of being fed, fueled, and rested. Libido can be a marker for health, but not always due to the context of what is going on in our lives. Libido also lives in a range, not only “high” or “low.”17:01 There is no gauge for our libido, it is all in relation to what feels comfortable for us. Dr. Holbrook talks about the negotiation that is sex with a partner and how that is the best metric of a healthful sex life. Like everything else about our health, it is highly individualized.19:14 Dr. Holbrook shares her strong views around the beauty industry and how our perception of beauty has been created by individuals around marketing table. While this idea is not unique to women only, it is experienced far more by those passing as women. We can take a harm reduction approach to feel best in our bodies and, as a byproduct, find a lot of compassion for others as well.24:07 Regarding sex, we can take the approach that feels best and most comfortable for us and can also push back harder against ideals that have been sold to us. We can also take an approach to our bodies and body image that feels safe and gives us permission to live our lives best.28:15 The body and beauty ideals that permeate “ideal sexuality” are the same that are pushed in the fitness industry. Dr. Holbrook gives some tips around changing the way we speak to ourselves and shifting the responsibility around beauty ideals.31:18 We can foster more confidence in our sexuality by understanding what we want out of sex and then building behaviors that support those desires. Until we know what we truly want, we are just grasping at straws.35:08 We share some perceived cultural differences between the US and the UK. Dr. Holbrook shares some of the messages that men receive around sex. There is a pervasive idea that we only allow a small amount of emotion from men, and this drastically impacts sexual experiences. Dr. Holbrook speaks about how a high💛 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!