How to: Fitness

Today’s episode is a quick-fire Q&A on the topic of Performance Nutrition. We talk about meal timing, fueling for rest days and active days, hydration, and what really deserves our focus when we’re fueling to perform our best.1:39: How important is eating immediately after my workout?4:23: Is it important to keep protein up on a rest day?5:51: How do I fuel so that I am getting enough while lifting but not too much I’m uncomfortable?9:29: What do I eat to burn fat and build muscle?12:37: Can you ever drink too much water?Have more questions about performance nutrition 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!

Food is far more than just fuel; it is joy, and identity, and culture. In today's episode we talk about how a sustainable approach to our nutrition includes enjoying of foods we love, especially when those foods have cultural significance.1:17 Food is more than fuel. When we only break down food into functional components (macros, micros) without recognizing the enjoyment of food beyond these components, we miss out on all it has to offer.4:42 Emotional eating is a normal human experience because food is comfort; it’s just not the only tool we want in our toolbox.7:45 Research suggests that eating with others is associated with better dietary intake and overall well-being.11:17 The whitewashing of cultural foods can lead to the erasure of culinary traditions and contribute to a narrow, Western-centric view of what's considered healthy food. Kate shares some of her personal experience when following a strict Paleo diet that encouraged the elimination of corn and other grains.14:52 Food should not be labeled as "good" or "bad"; it has no inherent morality. Unfortunately, cultural foods are often deemed as "unhealthy" or "fattening" simply because they don't fit the stereotypical idea of health food.16:27 Diet trends and fads often promote the exclusion of specific food groups or ingredients, inadvertently leading to the elimination of culturally important foods and an idea of a limited amount of foods that “own” the space of what is “healthy.”19:50 The oversimplification of cultural and traditional foods also contributes to this narrow view of health and eroding of cultural diversity within the ideal of healthful foods. Fast food chains have modified traditional foods to inaccurately represent a entire cuisine as a whole.23:19 Feeling like the foods we love are “off limits” when working towards our nutrition can leave us feeling really defeated in how we can work towards our health goals. This stress is not just about food choices; it's also about the struggle between maintaining cultural identity and adhering to societal expectations about diet and health.26:01 If we think about the theory of cognitive dissonance, humans strive for consistency in their beliefs, values, and behaviors. When there's a conflict – like when one's dietary behavior (following a fad diet) is at odds with their cultural values (traditional food practices) – it creates a state of mental discomfort or dissonance.29:40 The 'clean eating' trend tends to present a whitewashed version of health that doesn't take into account the economic and cultural accessibility of these promoted foods. Marginalized communities often bear the brunt of these restrictive dietary trends.31:46 We must strip away the “good/bad” dichotomy around foods. Doing so gives us permission to enjoy the foods we love, which is a sustainable approach to our nutrition.35:15 Michael shares some of his culturally important foods and we discuss our mission to improve our cultural sensitivity around different food traditions.We are not experts in the topic of cultural competency in nutrition but want to be better as professionals in our field and learning more abo💛 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!

Content Warning: In this episode we touch on the subject of eating disorders and disordered eating patterns.Striving for nutritional perfection may seem appealing, but it can have negative consequences. In today’s episode we dive deep in to orthorexia: what it is, how we come to adopt obsessive eating behaviors, and how awareness can help us bring more moderation into our pursuit of health.3:15 Orthorexia was first identified in 1998 and is an unhealthy obsession with eating only "clean" or "healthy" foods. It's characterized by an extreme fixation on the quality and purity of one's diet, often at the expense of overall well-being.4:20 We talk through our personal experiences with orthorexia and the circumstances behind our own experience with taking health too far.8:39 Orthorexia impacts our social life, mental health, and physical well-being and can lead to restrictive eating patterns, fear of certain foods, and an intense need for control over one's diet. Individuals with orthorexia tend to prioritize the perceived healthiness of their food choices rather than aiming to lose weight or achieve thinness, as is the case with other eating disorders.11:30 Is trending towards an extreme a typical part of a wellness journey? We discuss, with nuance, if extreme behaviors are part of a fitness cycle and how we’ve experienced this in our own lives.17:58 We talk through risk factors for orthorexia and social factors related to the prevalence of orthorexia. The “clean eating” movement plays a role.23:55 The worst advice we’ve given in the past while in our phase of extreme behaviors. Kate shares her previous fear of grains and Michael shares his previous belief in fasted green tea.26:00 The physical consequences of orthorexia shouldn’t be underestimated. People may begin by adopting restrictive diets or eliminating certain food groups. However, as the obsession intensifies, it can result in malnutrition, weight loss, anxiety, and even depression.28:24 We talk through our perspective on how we can support individuals through fear around social eating while they are on their journey towards improving eating habits.32:52 A recent study discovered that 49% of individuals following healthy eating accounts on Instagram met the criteria for orthorexia. Even higher percentages are found in athletes, women, and college students.35:15 Orthorexia is not found in the DSM-5, but it is gaining more attention.36:00 We talk through our current experience with social media and how we use it as inspiration or motivation. We discuss if the overwhelm of information from social media can contribute to extreme behaviors.41:55 How can we navigate this world of orthorexia? Changing the narrative in the fitness industry is also essential. External support from a professional may be necessary, and that starts with bringing some awareness to our current approach to health and recognizing if there are extremes at play.Due to limited space in show notes, email for references and resources: 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's episode dives into the recent chatter surrounding the off-label use of Semaglutides such as Wegovy and Ozempic as weight loss aids. We discuss the mechanism and function of these medications, the latest evidence on potential risk, and the need to make informed decisions and consider long term sustainability.3:10 We talk through the history of weight loss medications and diet pills back to the victorian era, from tapeworms to arsenic pills. The marketing of quick diet solutions has almost always preyed on insecurities and pushing individuals to conform to societal beauty standards.8:38 Originally approved by the FDA for the treatment of Type 2 Diabetes, these GLP-1 agonists have recently gained popularity for off-label use as weight loss aids. By stimulating insulin production and promoting feelings of fullness, these drugs can act as appetite suppressants for non-diabetic individuals.13:00 We note the popular “Ozempic Effect” and current role of influencers in popularity of Semaglutides.14:30 Despite their potential benefits, the off-label use of Semaglutides has raised a number of concerns. The co-opting of these drugs as weight loss tools could limit their availability to those who need them for diabetes management. When used off-label, a major function of GLP-1 agonists is promoting satiety, making it difficult to eat.17:36 There's also a lack of research on their long-term impacts, and they could pose risks such as muscle loss and an array of side effects, including nausea, vomiting, dizziness, infections, and headaches. We talk through the lack of knowledge on long term effects and findings from the STEP trial. Many findings show that weight regain after stopping Semaglutides is significant.21:05 We discuss the potential impact of semaglutides on muscle wasting/loss of muscle mass and how more research is needed in this area.23:02 We look at the more modern history of weight loss drugs, which has seen its share of 'miracle solutions' turn into dangerous hazards. Remember the Phen-Fen debacle of the '90s? It serves as a potent reminder of how quickly things can go wrong when long-term effects aren't fully understood.29:07 We share our personal opinions on whether or not there is a place for GLP-1 agonists in off-label use and who can potentially benefit from these medications.34:03 Semaglutides don't address the need for habit building, a critical component of sustainable weight loss. Developing healthy behaviors, like regular exercise and mindful eating, are key for long-term success.40:34 There is information to consider and there are questions we can ask ourselves regarding Semaglutide injection use when it comes to making the most informed decision possible.💛 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 have the honor of sitting down and chatting with someone who is making waves in the running world. We’re talking with Martinus Evans, creator of the Slow AF Run Club and a leader in promoting inclusivity in fitness.Martinus Evans has run over eight marathons since his doctor told him to “lose weight or die” in July 2012. Since then, he’s also coached hundreds of runners and founded the Slow AF Run Club, a community of over 10,000 members worldwide. He is also the author of the book Slow AF Run Club: The ultimate guide for anybody who wants to run.  When he’s not running races around the world, he enjoys speaking passionately about issues related to size-inclusivity, mindset, DEI and mental health.1:43 Martinus shares his origin story and how he started running. Much of his experience had to do with experiencing fatphobia when consulting with his doctor regarding hip pain.7:39 Martinus focuses his book not just on helping individuals (especially those coming from a more marginalized space) start running, but doing so via improving mindset around movement. We talk about “Otis,” Martinus’s inner self critic, as well as implementing and practicing delusional self belief.15:43 “Don’t Get On The Bus"19:58 We talk about how Martinus’s community is helping individuals in larger bodies and marginalized groups feel more comfortable in their fitness. After having many negative interactions with coaches and trainers due to his size, Martinus took matters into his own hands and created the Slow AF Run Club.Martinus's book "Slow AF Run Club" is out now and is for anyone who wants to begin their running journey from someone who offers a perspective other than that of an elite runner. Connect with Martinus at @300poundsandrunninghttps://slowafrunclub.com/book-first-chapterhttps://www.instagram.com/300poundsandrunninghttps://www.facebook.com/RunSlowAFhttps://www.tiktok.com/@300poundsandrunning💛 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 controversial world of Multi-Level Marketing (MLMs) within the fitness space. Our mission is to provide listeners with the knowledge, tools, and support to make informed fitness and nutrition decisions.2:45 MLMs have a rich history, dating back to the 1920s with companies like the California Perfume Company, now known as Avon.6:30 Despite their legitimate business model, MLMs have been criticized for aggressive recruitment tactics and dubious product claims. The statistics show over 99% of people who join MLMs actually lose money.9:39 We share our personal experience and interactions with various MLMs.12:09 MLMs have found fertile ground in the fitness industry, capitalizing on people's search for a magic bullet to achieve their fitness goals. Health and fitness products make up one third of all direct sales.17:00 If it sounds too easy, it’s probably good to be true. MLMs are known for sharing lofty promises and dramatic results, and it’s our responsibility as consumers to be wary of those false promises.19:23 MLMs carry a lot of potential pitfalls, especially regarding the financial investment required, and often target vulnerable individuals and carry a heavy emotional toll. The challenges seen in MLMs often parallel challenges in health and fitness.33:10 The problems with MLMs are systemic, with the success of a few gained at the expense of those on the bottom. Not everyone’s experience is negative, but there are risks and challenges to be aware of.34:00 Herbalife, a very popular MLM, has been around since 1980. We share statistics on their net sales, distributor success, legal hurdles, and some of our personal experiences with Herbalife.39:05 There are differences between Multi Level Marketing and a Pyramid Scheme, though they have very similar traits.42:35 5 Key Takeaways:MLMs often require a significant upfront investment and the return on this investment is not guaranteed. In fact, many people end up losing money.MLMs often target individuals in vulnerable situations, promising them financial independence and a chance to be their own boss.There's a high level of secrecy and overinflation of profits in MLMs, which can lead to feelings of shame and lowered self-esteem.MLM companies often sell health and wellness products that have little to no scientific evidence backing their claims. This can potentially lead to health risks.The MLM business model is inherently flawed, often benefiting those at the top at the expense of those at the bottom.💛 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!

Welcome to our introduction episode where we're talking about who we are and why we've decided to bring yet another fitness podcast into this saturated online space.We talk through our goal for the HTF podcast - to have conversation that others aren't having and to interview guests outside of our normal bubbles in the quest to disrupt the status quo of the fitness industry.2:45 Kate's introduction into the fitness industry as a Crossfit trainer in 20105:55 Kate's educational background in exercise science and public health12:05 Starting Kate Lyman Nutrition in 201514:39 Michael's fitness and educational background 17:30 How Michael became a Personal Trainer and his first PT business19:53 Michael's start in online coaching and what it looks like now23:19 Michael's personal nutrition history and education27:50 Kate's move to Mexico💛 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!

💛 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!