How to: Fitness

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!

Americans spend over $78 BILLION dollars on weight reduction services and goods annually, and it’s estimated that the average UK adult will spend more than £20000 trying to lose weight and get healthy over a lifetime.That is…a lot.In today’s episode were diving into the history of dieting and the cultural obsession that is the constant invention of new ways to restrict and manipulate our diets.💛 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 where we bust some common nutrition and fitness myths. We referenced a few sources throughout the episode and you can find these below in the show notes:00:32 Does exercising on an empty stomach burn more fat?https://examine.com/deep-dives/the-surprisingly-satiating-effects-of-fasted-cardio/#Pl97aQd-who-and-what-was-studied03:29 Do superfoods really have no nutritional benefit?04:48 Do we need to stay in the fat burning heart rate zone if I am trying to lose weight?06:35 Are BCAAs and creatine worth the cost?https://examine.com/supplements/branched-chain-amino-acids/11:08 Do I get the same benefit of a workout whether I am sore or not?💛 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!

Many products, supplements, and influencers say good gut health is the key to a flat belly, a mood boost and so much more. But how many of these claims are actually rooted in science? Will drinking lemon juice and ginger really make as much of a difference as some creators claim? And why is gut health constantly conflated with the idea of weight loss? Let’s find out!4:01 There is a lot of misunderstanding around what gut health actually is. Our gut health relates to the well-being of our gastrointestinal system, which includes the stomach, intestines, and all those microorganisms residing within. This is a really broad topic, so the goal of this episode is to leave us as more educated consumers and experts in our own nutrition.7:06 Gut health and learning about the gut microbiome is very new research, and there is so much more to learn. Our gut holds 80% of our immune system, synthesizes vitamins, manages inflammation, and communicates with our central nervous system - among other things. When our gut microbiome is healthy, it truly does impact our health.11:29 Some of the drivers of our microbiome composition are age, diet, lifestyle. How we were born - vaginal birth vs cesarean - also impacts our microbiome as does where we live, our stress levels, medications we take, how we were fed as an infant, and even where we travel.12:52 As gut health has become more “trendy,” it has also become a topic rife with misinformation. Among accessible information around gut health, there are a lot of unproven health claims, conflicting dietary, commercialization, and approaching gut health as if it is about weight loss.21:30 Social media is full of “hacks” for the gut, and there’s not enough data to prove whether any of these supposed fixes improve digestive functions. Many people are fooled by online wellness gurus who label themselves as “gut health scientists” or “gut health coaches”.27:00 Registered dietitians, GI doctors, and immunologists are actual experts in this subject matter. We are examples of professionals in the health and nutrition space who have knowledge and qualifications, but are by no means gut health experts. We know that our scope of practice is limited, and that’s as it should be.29:35 It’s generally the same habits that support our overall health that are best for our gut health: eating a lot of fiber rich foods, probiotic-rich foods, diversity in our food choices, moderation in alcohol consumption, and adequate hydration.44:21 There is a direct link between our gut and our brain. The gut-brain connection is a two-way communication highway. The gut sends signals to the brain, impacting our mood, stress levels, and cognitive functions, while the brain influences our gut's activity too. There is an entire emerging body of research studying changes in our microbiome to mood disorders like depression and anxiety.46:51 “Leaky Gut” is a confusing phrase we hear often, but it is actually a real thing! However, it’s not often what we think it is; we all, to some degree, want a leaky (permeable) gut for absorbing nutrients. There is no standard for identifying and diagnosing 💛 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 had the amazing opportunity to speak with an incredible guest, respected Cambridge university lecturer Dr. Giles Yeo. Dr. Yeo is a professor of molecular neuroendocrinology whose research focuses on food intake, genetics, and obesity, and our conversation was nothing short of amazing.1:57 We talk about Giles’ recent “midlife crisis” that manifest in the form of an amazing cycling adventure across the UK.7:33 What is obesity? There is an oversimplified yet strong-held belief that body size correlates with health, and Dr. Yeo talks us through the impact genetics play on our body size. The ability a individual’s body has to carry body fat without negative health implications is impacted by our genes.12:14 How much fat we can store safely (without disease) is largely genetic, though there are always environmental factors at play as well. Where we hold our body fat is also entirely purely genetic14:38 Twin studies help us understand what portion of our health is genetic versus environmental. Dr. Yeo shares a fantastic example of heritable traits using hair color (compared to fat carrying capacity, body shape) and freckles (compared to what foods we like to eat, how much food we eat).17:17 Mail in DNA tests (ex: 23 and Me) and can show us some accurate traits, while others are a stretch. There are both predictable traits that these tests can show us (like response to lactose and alcohol), and less predictable or more complicated traits (aerobic capacity, which diet would be best for us).23:17 How do these DNA tests provide inaccurate information? Predictable traits that involve just one compound are far more likely to be true and there is legitimate information we can learn.27:24 Dr. Yeo was recently on the Diary of A CEO podcast, where parts of his interview were utilized for soundbites that circulated around the fitness community while taken out of context. There was a lot of backlash around his comments surrounding calories, as well as his physical experience vs. his expertise.30:38 Calories tell you the amount you’re eating and the energy content, but nothing of the nutritional content of a food.35:15 With advancements in how we understand the genetics of bodyweight, we’re getting closer to understanding how to use genetics to tailor our intake to our individual needs. As we figure out how to mass monitor food intake, our potential to understand individualized needs grows in incredible ways.39:12 Is there a future of individual calorie-counting devices that give us a more accurate view of our intake?43:23 We talk through the challenging topic of balancing body positivity/neutrality and health. We don’t do ourselves justice when we focus on weight; we need to focus on health.49:45 Dr. Yeo has worked in this industry for 25 years, and his messaging and beliefs have changed over his time. Policymakers, doctors, and individuals with more authority are often part of the problem in perpetuating weight stigma.53:00 Dr. Yeo’s ideal future of health promotion is to solve poverty, making healthiest options als💛 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 on the topic of supplements - an area with a lot of confusion and misinformation. We talk about which supplements may be worth the expense, which supplements can benefit us as we age, and which supplements we personally take.00:34 - Do BCAAs actually help repair muscle?02:24 - Should doctors be ordering more blood panels for patients so they know how to supplement?05:43 - Do I need a greens powder supplement?07:48 - Are there any supplements that are more beneficial as we age?11:16 - Do any supplements actually work? (Here is more detail on DSHEA, an act that leaves dietary and herbal supplements exempt from most FDA regulations: https://www.kuer.org/politics/2018-12-18/how-a-1994-law-supercharged-utahs-supplement-industry)15:38 - What supplements do we take?Have more questions about supplements or 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!