How to: Fitness

Today we’re talking about hyperpalatable foods, what makes food delicious and drives cravings, and what that means to us as consumers and individuals trying to become experts on our own nutrition.Content warning: we do touch on certain aspects of eating disorders and disordered eating patterns in this episode4:52 Hyperpalatable foods (HPF) are foods that are engineered to be extremely tasty, appealing, and “addictive.” HPFs contain combinations of fat, sugar, salt, and other flavors that stimulate the reward centers in the brain. There are not “bad” foods; they are foods engineered to be exceptionally delicious.6:56 When we crave HPFs, it’s not because we’re “broken;” it’s because we’re reacting just as these foods are supposed to make us react.7:30 We talk through the official definition and characteristics of a HPF, as defined by a research team in 2019. HPFs contain a specific combination of nutrients, create an artificially enhanced eating experience, and slow one’s satiety mechanisms.9:38 A “bliss point” is an optimized combination of sugar, fat, salt, texture, aroma etc. that create maximum palatability and irresistibility. Bliss points light up the reward and craving centers in the brain, making us want to keep eating.14:00 We have seen the rise of packaged foods over decades. Some of the tactics used to market snack and frozen food products are the same tactics used to market tobacco. For more information on the food labeling legislation and law around selling junk food to minors in Oaxaca: https://foodtank.com/news/2020/10/mexican-state-of-oaxaca-becomes-first-to-ban-selling-junk-food-to-children/19:11 In 2016, it was discovered that the sugar industry had funded and published research in the 1960s to highlight the hazards of fat, while simultaneously downplaying the risks of sugar. There is a lot of lobbying behind various diet trends that gain, and lose, popularity over time.20:52 HPFs are generally less expensive and more accessible. This makes it outrageously easy to consume HPF, and overconsumption leads to poor health outcomes.21:23 Are HPFs addictive? We delve into the controversy around this topic and why we can’t answer definitively.  More research needed in this area.25:05 HPFs seem to hijack and dysregulate normal appetite control signals in the brain, driving addictive-like consumption, especially in vulnerable individuals. Understanding how HPFs impact us can help give these foods less powerful and leave us more informed around our food choices.30:39 Research found that a food was more than 4 times more likely to be an HPF in 2018 than in 1988. A substantial sample of popular foods in the US food system found that most foods were HPFs. 33:55 The implication of this entire body of research is that we live in a food environment in which a majority of foods are designed to take advantage of our psychology and neurobiology.35:36 How do we navigate this information? How do we balance 💛 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 delving into the world weight loss clubs, specifically Slimming World and what the program promises vs. what it delivers. We share our experience working with individuals who have previously been part of weight loss clubs and talk through the prevalence of disordered eating habits that tend to follow these restrictive programs.3:37 Slimming World (SW) is a major commercial weight loss company based in the UK. It was founded in 1969 and has grown to 5.5 million members across the world. While the website reads as a promising solution, there are some significant problems with the Slimming World Program.5:17 The program is based on the “food optimizing eating plan” focused on “free foods, healthy extras, and syns.” This plan is focused on restricting "syns" - assigned values to foods based on calories, fat, and fiber content, though SW claims to not count calories.8:27 Success long term has not been shown. SW promotes disordered habits by focusing solely on short term weight loss. The idea of social support via group meetings sounds positive, but tends to be more harmful than helpful.11:50 The “syn” system is confusing and doesn’t promote education around food choices. The plans focus on restrictive rules, guilt around "syns", and demonizing certain foods which can lead to unhealthy relationships with food.15:23 What is the longevity of SW and similar programs? Confusing rules and regulations keep you reliant upon a system that doesn’t lead to sustainable habits.19:00 SW consultants aren’t credentialed in a way that leads to optimal support for SW members. When we have worked with individuals who have been SW consultants or members, many individuals have reported disordered eating habits starting with these weight loss groups.22:30 There are so many negative repercussions of making weight loss our only goal, including increased risk of ED and disordered eating habits.26:55 The group meeting formats place all stock in weight as the only measure of progress, going as far as weight shaming publicly if individuals have not lost weight. This ignores the fact that our weight fluctuates, and that weight is only one (often unreliable) measure of change for those with WL goals.31:13 The false marketing around SW’s approach creates an appearance of flexibility or longevity that masks disordered behaviors and restrictive rules.One of Michael’s posts on SW: https://www.instagram.com/reel/Ckft0EgIHK9/?igshid=MzRlODBiNWFlZA%3D%3D💛 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 Strength Training.0:57 What is the best training split?3:53 Can you build muscle and burn body fat at the same time?5:45 When is the best time to lift? Is there a best time?6:58 I’m a cardio junkie and reallyyy hate lifting. Do I really have to?10:36 I know I need to lift but am so scared of getting bulky15:35 First timer in the gym, what’s your tip piece of advice?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!

We're diving into the world of organic food which can be a quite overwhelming topic. People are drawn to the idea of organic food because they believe it offers superior health benefits and is better for the environment. In this episode, we dig deeper into the differences, pros, cons, and myths around organic vs. conventional foods so we can be educated consumers.4:40 When we talk about organic food, we're talking about products that are grown and produced without the use of synthetic pesticides, fertilizers, GMOs, irradiation, or sewage sludge. Organic farming prohibits the use of synthetic pesticides, which is often seen as a positive aspect. Critics argue that organic farming still uses natural pesticides and that their impact is not well understood.7:55 Organic farming isn’t always as superior as we think as far as environmental impact. The higher demand for organic actually leads to a larger footprint and more fraud in farms falsifying organic certifications.9:52 To be considered organic, produce needs to be certified and meet certain criteria, but there is no global standard. The idea of buying organic is often noble, but may not be as effective as we think.11:59 Labeling standards are inconsistent, leaving a lot of confusion and uncertainty between labels such as “organic” and “natural.”12:54 The overall consensus in the literature is that there isn't a significant difference in the nutritional content between organic and conventional foods. We dig into some of the findings comparing these two foods and where differences are present.15:42 There is less pesticide residue in organic foods, but not none at all. There is a lot of fear around “toxic” substances, often leading to unnecessary shame around conventional produce.17:54 We talk about the harm of overanalyzing our food choices and how this can be more negatively impactful to our health.18:53 Many organic products (or products made with organic ingredients) lead to a misconception that they are better for our overall health when they have no additional benefits. An organic cookie is still a cookie.20:39 Organic food is less accessible for some people, especially those with limited budgets and focusing exclusively on promoting organic food may perpetuate food inequality. In some metropolitan areas, the price of organic foods can be double that of conventional foods.23:32 There is a lot of fearmongering around conventional foods (example: The Dirty Dozen). One of the best things we can do to reduce pesticide consumption is to wash produce with water. Study quoted: https://portal.ct.gov/CAES/Fact-Sheets/Analytical-Chemistry/Removal-of-Trace-Pesticide-Residues-from-Produce25:16 We do not know the long term effects of pesticide exposure. Focusing solely on the organic label may limit our perspective on what contributes to our overall well-being.28:40 People often think that organic food is morally superior, but that's not necessarily the case. We can instead shift to thinking about what 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!

In today’s episode we’re debating the question: is artificial intelligence about to take over our jobs? We’re diving into how AI is revolutionizing and also challenging the fitness industry.3:51: In today’s modern world, AI has proven effective in automating tasks traditionally performed by humans, and we see increasing usage of AI in technology like smartwatches, fitness apps, and smart gyms. The global fitness technology market was valued at $17.9 billion in 2019, and it's projected to reach $62.1 billion by 2025. It's clear that people are increasingly relying on technology to support their fitness journeys.10:58: According to Forbes, a majority of respondents (72%) found it easier to maintain a regular workout routine during the pandemic and lockdown, even without access to a gym. We talk through the shift towards fitness apps and online fitness in our post-pandemic world. Are we over it now, or are we more open to a hybrid of technology and in-person support?13:00: The benefit of incorporating AI into your fitness routine is that it adapts to your specific needs and preferences. It can take into account your fitness goals, health conditions, and even your schedule. We talk through our opinions on motivational messaging coming from technology, and whether AI is making fitness more accessible or creating more barriers.15:50: AI may bring added support in working towards our nutrition goals by generating meal ideas/meal plans. We talk through our opinions on the subject, as well as where this can fall short, as seen recently in the NEDA (National Eating Disorders Association) chat bot controversy.19:20: AI can gather information based on user inputs, but it can't replace the human touch or understand anything beyond our physical body and performance. What are we missing without the human element of training and nutrition support? Even though AI is expected to play a big role in providing expert guidance, it's… unlikely to completely replace us. Human accountability can be one of the most effective ways to bring about behavioral change.21:50: “Notification Fatigue” is a real outcome we experience when relying on technology. Repeat notifications can cause us to tune out and can reduce the efficacy of using technology to maintain motivation or consistency. We talk about this outcome in apps like Duolingo and the gamification of fitness.25:41: Personal data is a concern when delving into AI. Not only is it a risk to us as users, but we also see significant bias and discrimination in the data collected. The fitness and nutrition world are already full of bias, and it is a worry that AI will only amplify these existing issues. AI systems are trained on existing data, and existing data contains biases.32:28 Looking ahead, the potential for AI, the integration of AI with virtual reality and augmented reality technologies also holds great promise for enhancing the fitness experience can potentially make workouts more dynamic, motivating, and fun.36:30 Are we out of a job soon? We both believe that embracing AI can allow us to work even better with our clients, as well as the implications for💛 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 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!