How To: Fitness podcast

#Fitness #Nutrition #Michael Ulloa and Kate Lyman #Kate Lyman #Michael Ulloa #Health and Well-Being #Wellness #Inclusion #Mindset #Habits #Diet #Strength Training #Workout

5:58

In 1966, two Brazilian men were found dead on Vintém Hill under bizarre circumstances that continue to perplex investigators and conspiracy theorists alike. Lying side by side, their bodies were discovered wearing matching lead masks—shields with no eyeholes—alongside cryptic notes. Were they victims of a cult ritual, a failed experiment, or something even more otherworldly? See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info .…

How to: Fitness

maison des série•Feed

What's the history behind MLMs? How is technology changing our fitness? How have beauty standards evolved over the past few decades?
Veterans of the fitness industry, Michael Ulloa and Kate Lyman, bring you a brand new podcast that's all about about busting common fitness and nutrition myths, helping you separate fact from fiction, and providing you with practical, evidence-based information in a wellness space overrun with misinformation.

48 episodes

How to: Fitness

updated il y a environ 8 jours

maison des série•Feed

48 episodes

#Fitness #Nutrition #Michael Ulloa and Kate Lyman #Kate Lyman #Michael Ulloa #Health and Well-Being #Wellness #Inclusion #Mindset #Habits #Diet #Strength Training #Workout

Tous les épisodes

1
47 | The Truth About Stretching: What The Science Says 32:59

il y a environ 8 jours32:59

32:59

We’ve all been told that stretching is a must, but is it really? In this episode of How to Fitness Podcast, we are breaking down the real science behind stretching and whether skipping it is something you should actually feel guilty about. We dive into the different types of stretching, including static, dynamic, ballistic, and PNF, and reveal what research says about their effects on injury prevention, performance, and recovery. Spoiler alert: Static stretching before a workout might not be as beneficial as you think, and in some cases, it can actually hurt your performance. So what should you do instead? We will talk about why dynamic stretching is a game-changer and how to warm up effectively without wasting time on unnecessary stretches. If you have ever wondered, "Are we doing stretching all wrong? Do we really need to stretch before every workout?" this episode is for you. We are here to clear up the confusion and help you create a fitness routine that actually works. Timestamps: 00:00 – Introduction: Should You Feel Guilty for Skipping Stretching? 00:42 – The Science of Stretching: What Research Actually Says 05:53 – Breaking Down the Different Types of Stretching 12:13 – Does Stretching Really Prevent Injuries? 17:31 – The Obscure Relationship Between Stretching & Injury Prevention 18:59 – Dynamic vs. Static Stretching: Which One Is Better? 25:14 – Can Stretching Reduce Soreness & Speed Up Recovery? 28:16 – Answering Common Stretching Questions 31:39 – Final Thoughts & How to Stretch Smarter Resources Mentioned: Stretching and Joint Range of Motion: PubMed Study Survey on Stretching Benefits Among Austrian Health Practitioners: PMC Article Stretching in Military Recruits – A Study on Effectiveness: PubMed Study Stretching and Injury Prevention – An Obscure Relationship: PubMed Study Static Stretching and Its Effects on Force & Jumping Performance: PubMed Study Does Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review: Wiley Online Library Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: PubMed Study Post-Exercise Stretching and Its Effectiveness in Short-Term & Delayed Recovery: PubMed Study Effects of Stretching Before and After Exercise on Muscle Soreness – A Systematic Review: PMC Article STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

1
46 | How Food Marketing Controls Your Eating Habits 46:24

il y a environ 22 jours46:24

46:24

How much of our food choices are truly ours, and how much is shaped by powerful marketing strategies? In this episode of the How to Fitness Podcast, we dive deep into how food marketing influences our eating habits, from grocery store purchases to social media trends. We uncover the subtle but powerful ways companies use colors, buzzwords, and advertising to manipulate our perceptions of health and nutrition. From misleading labels to childhood-targeted marketing, we discuss why it's so easy to fall for food industry tricks and how you can take back control of your food choices. Join us as we break down the psychology behind food packaging, the impact of marketing on our hunger cues, and what we can do to make informed, intentional eating decisions. Timestamps: 00:00 Introduction 02:06 How Food Marketing Shapes Our Eating Habits 07:45 The Power of Packaging & Labeling Tricks 13:15 The Psychology Behind "Healthy" Buzzwords 18:00 Why Kids Are the Most Vulnerable to Food Ads 24:10 Social Media's Role in Shaping Eating Habits 30:20 How Companies Influence Portion Sizes 38:55 What Can We Do? Practical Tips for Smarter Food Choices Resources Mentioned: WHO Guidelines on Food Marketing & Public Health: { https://news.un.org/en/story/2023/07/1138322#:~:text=The new WHO guidance recommends,known by its acronym HFSS } Bite Back 2030 - Youth-Led Nutrition Advocacy: { https://www.biteback2030.com/ } The Influence of Food Marketing on Childhood Obesity Emma Boyland’s Research on Food Advertising & Children Ethan Pancer’s Study on Food Branding & Consumer Choices STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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45 | Intermittent Fasting Explained: The Benefits & Risks (2025) 40:32

il y a 5 weeks40:32

40:32

Is intermittent fasting the ultimate health hack or just another overhyped trend? In this episode of the How to Fitness Podcast, we take a deep dive into intermittent fasting—breaking down its history, different fasting methods, and the science behind the claimed benefits. Does it truly improve weight loss, mental clarity, and longevity, or are these just exaggerated health claims? We also discuss who might benefit from intermittent fasting and why it may not be the right choice for everyone. By the end of this episode, you’ll have the evidence-based insights you need to decide if intermittent fasting aligns with your goals and lifestyle. Timestamps: 00:00 – Introduction & Personal Experiences with Fasting 04:00 – The History of Intermittent Fasting & Its Popularity 07:30 – Different Types of Intermittent Fasting Explained 12:00 – Does Fasting Improve Weight Loss? What the Research Says 18:00 – Hunger, Energy, & Mood: What to Expect on IF 22:00 – The Gut-Brain Connection & Fasting’s Impact on Metabolism 26:00 – Intermittent Fasting & Muscle Loss: What You Need to Know 30:00 – Is IF Safe for Women? What Experts Say 35:00 – Fasting for Longevity: Truth or Overblown Hype? 40:00 – Final Thoughts: Who Should & Shouldn’t Try Intermittent Fasting Resources Mentioned: 📚 Studies & Reports Meta-analysis on intermittent fasting & weight loss (2024) Study on fasting & muscle loss risks International Menopause Society statement on fasting for women 🔗 Further Reading & Research Science Behind Intermittent Fasting How Fasting Affects Metabolism Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodes We’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. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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44 | Q&A: Fitness, Parenthood & Business (2025) 24:15

il y a 7 weeks24:15

24:15

How much do you really know about the hosts of How to Fitness Podcast? In this episode 44, "Q&A: Fitness, Parenthood & Business (2025)," we take a step back from our usual discussions on health and fitness to answer some of your most asked questions. From our personal milestones to the biggest lessons we’ve learned in business and life, this episode is all about getting to know us on a deeper level. We talk about the changes we’ve experienced since our last Q&A episode, what we’re looking forward to in 2025, and how our perspectives on fitness, nutrition, and work-life balance have evolved. Timestamps: 00:00 – Introduction: Why we’re revisiting this episode 03:00 – What we’re most excited about in 2025 (personally & professionally) 07:30 – The reality of starting a business & lessons learned 10:45 – How parenthood changed our approach to fitness & nutrition 15:30 – The challenges of learning a new language 18:50 – Finding time for hobbies & socializing outside of work 23:30 – Final thoughts & listener questions RESOURCES MENTIONED: 🎧 Ep. 01: Meet Your Hosts: Michael Ulloa and Kate Lyman https://www.buzzsprout.com/2171581/episodes/12952683 Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodes We’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. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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43 | The Problematic Origins of BMI: Why This Health Metric Is Failing Us 31:00

il y a 9 weeks31:00

31:00

Is BMI really an accurate measure of health, or is it an outdated tool rooted in inequality that is causing more harm than good? In this episode 43 “The Problematic Origins of BMI: Why This Health Metric Is Failing Us” of the How to Fitness Podcast, we take a deep dive into the origins of the Body Mass Index (BMI), uncovering its surprising (and upsetting) history and the flawed way it’s used today. BMI was never meant to be a measure of individual health, yet it continues to impact medical care, insurance coverage, and even personal perceptions of health and self-worth. BMI isn’t the full story when it comes to health. Tune in as we break down why it’s time to rethink how we define health and move toward more accurate, inclusive measures. 🟡TIMESTAMPS 00:00 Introduction and Initial Reactions 00:47 Welcome to the How To Fitness Podcast 01:08 Diving into the Topic: BMI 02:06 The Racial Origins and History of BMI 07:52 The Insurance Industry's Influence 10:12 Modern Use and Misuse of BMI 13:42 BMI and Its Limitations 15:00 Personal Stories Highlighting BMI Issues 17:19 The Impact of BMI on Health and Insurance 19:05 Research and Criticisms of BMI 25:01 Alternative Metrics and Recommendations 26:17 Concluding Thoughts on BMI 🟡RESOURCES MENTIONED 📚 Books & Authors *Fearing the Black Body: The Racial Origins of Fat Phobia* – Sabrina Strings *All in Her Head* – Elizabeth Comen, MD 📊 Studies & Institutional Reports - Research by Dr. Sabrina Strings – Examining BMI, race, and chronic illness. - American Medical Association (AMA) Statement (2023) – Recognized BMI as a flawed and racially biased metric. - National Health and Nutrition Examination Survey (NHANES) – Analyzed BMI and metabolic health across different racial groups. - World Health Organization (WHO) & National Institutes of Health (NIH) – Recommendations for BMI cutoffs based on ethnicity. 🏛 Historical Figures & Influence on BMI - Adolphe Quetelet – Belgian mathematician who created the original BMI formula. - Charles Davenport – Eugenicist who used weight tables to make racialized claims about obesity. - Donald Armstrong & Lewis Dublin (Metropolitan Life Insurance, 1951) – Published influential research linking weight and health risks. - Ancel Keys (1972 Paper) – Popularized BMI as a screening tool for obesity. 🔗 For Further Reading ↗ https://journalofethics.ama-assn.org/article/how-use-bmi-fetishizes-white-embodiment-and-racializes-fat-phobia/2023-07 ↗ https://www.newyorker.com/magazine/2023/03/27/will-the-ozempic-era-change-how-we-think-about-being-fat-and-being-thin STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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42 | GLP-1 Medications Explained: What You Need to Know in 2025 46:13

il y a 11 weeks46:13

46:13

Are GLP-1 weight loss drugs the solution we've been waiting for—or just another manifestation of diet culture in disguise? In this episode 42, "GLP-1 Medications Explained: What You Need to Know in 2025," of the How to Fitness Podcast, we dive into the hype, hope, and hard truths surrounding medications like Ozempic and Wegovy. Join us as we break down the science behind GLP-1 drugs, discuss their benefits for obesity and metabolic health, and explore the potential risks and ethical dilemmas tied to their use. From celebrity endorsements to compounding pharmacies and societal pressures, this episode uncovers the complexities of these groundbreaking yet polarizing treatments. Tune in to get the facts, hear real-world insights, and learn how to navigate this evolving topic with clarity. TIMESTAMPS: 00:00 Introduction and Personal Opinions on Weight Loss Medications 00:23 Welcome to the How to Fitness Podcast 01:07 Revisiting the Ozempic Revolution 03:04 Understanding GLP-1 Medications 04:19 Mechanisms and Effects of Semaglutide 07:00 Personal Experiences and Observations 10:22 The Broader Impact and Misconceptions 20:34 Celebrity Influence and Public Perception 23:16 Exploring Telehealth and Accessibility 23:57 Exploring Telehealth Weight Loss Options 28:15 Compounding Pharmacies: Pros and Cons 29:58 The Risks of Compounded Medications 34:22 The Social Implications of Weight Loss Drugs 39:33 Long-Term Use and Ethical Considerations RESOURCES MENTIONED: 🟡 The Ozempic Revolution: Exploring the Soaring Popularity of GLP-1 Drugs https://www.buzzsprout.com/2171581/episodes/12924933 🟡 Due to character limits, all resources mentioned can be found on our YouTube Channel @HowToFitnessPodcast STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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41 | The Detox Myth: Exploring the Truth Behind Toxins and Wellness Trends 38:56

il y a 13 weeks38:56

38:56

Are you tired of detox fads that promise the world but deliver disappointment? In this episode 41 " The Detox Myth: Exploring the truth behind toxins and wellness trends " of the How to Fitness Podcast, we dive deep into the murky waters of detox diets, cleanses, and the buzzwords that often mislead us. Tune in to learn how to spot misinformation and protect yourself from false promises circulating on social media. This is a critical episode to help you understand why you don't need those expensive detox teas or cleanses and what genuine steps you can take to maintain your health. TIMESTAMPS: 00:00 Introduction to Toxins 04:17 The Myth of Detoxing 13:02 How Our Bodies Detox Naturally 20:33 Debunking Juice Cleanses 22:42 The Myth of Detox Diets for Weight Loss 26:34 The Truth About Detox Teas and Supplements 27:54 The Dangers of Colon Cleanses and Enemas 31:19 Activated Charcoal: Risks and Realities 32:44 Natural Ways to Support Detoxification 36:39 Final Thoughts and Recommendations RESOURCES MENTIONED: 🟡 2020 Systematic Review on Coffee Enemas https://pubmed.ncbi.nlm.nih.gov/32899046/ 🟡 Do detoxes work? https://pubmed.ncbi.nlm.nih.gov/25522674/ 🟡 Ep. 20 - Why Sleep Isn’t Boring: What We Don’t Know About Sleep https://howtofitness.buzzsprout.com/2171581/episodes/13654757-20-why-sleep-isn-t-boring-what-we-don-t-know-about-sleep STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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40 | The Sketchy Side of the Supplement Industry 54:25

il y a 28 weeks54:25

54:25

In this episode of the How To Fitness podcast, Michael Ulloa and Kate Lyman take a deep dive into the largely under-regulated supplement industry. We draw attention to the history, legislation, and current state of dietary supplements in the U.S. and explore the critical role of influencer marketing, and the various risks and health implications associated with mislabeled and contaminated supplements. This episode shares some surprising background about the controversial history of some well-known supplements and helps you navigate a market saturated with potentially unsafe products. 01:59 The passing of the DSHEA in 1994 allowed manufacturers of supplements to make general health claims about their products without going through the FDA to prove safety or efficacy. This “free market” approach has led to a boom in supplements both manufactured and consumed. 05:11 Have you heard of Chris Ashenden? Probably not. But have you heard of AG1/Athletic Greens? Probably! We do a mini deep dive into his shady past as a grifter. 9:50 Dietary supplements are considered food, not drugs or medicine. This opens up supplements to more possibilities and fewer regulations than medications. Supplement companies cannot make medical claims, and that’s where broad disclaimers come in. Resource Michael referenced: Aragon AA. I was just approached (again) by an Herbalife distributor – is it safe? from AARR May 2016 12:22 An example of the underregulated nature of the supplement industry and power of disclaimers shared with a Shilajit supplement, something trending heavily on Tik Tok right now. 16:26 Supplements are linked with rising accounts of kidney and liver issues, especially due to herbal supplementation. We discuss a recent contamination of an herbal supplement and how it’s been handled by the FDA. 20:48 Proprietary blends are used to protect trade secrets, but can lead to some confusing and misleading information about the dosage and efficacy of ingredients in a supplement. 26:20 To get the safest supplements possible, seeking out supplements that are third party tested helps ensure that the ingredients listed are actually what the supplement contains. Resource on contamination in supplements: https://journals.sagepub.com/doi/10.1177/1060028019900504#:~:text=Microbial Contamination,-Many dietary supplements&text=According to the US Pharmacopeia,Staphylococcus aureus%2C or Clostridium species 32:50 As consumers, we carry the risk from consuming supplements without the information and research we need. Often, studies of supplements are funded by the company producing the product. 33:42 Influencer marketing plays a huge role in the supplement industry and makes it hard for the FTC to regulate this type of marketing. We talk through affiliate payouts and how easy it is to gain monetary kickback from sharing supplements. Dr. Gunter’s fake supplement: https://vajenda.substack.com/p/the-money-in-menopause-supplements 45:50 When someone is selling both the problem and a m STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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39 | 5 Fitness Tips for New Parents (Or Anyone Short on Time) 26:15

il y a 30 weeks26:15

26:15

We are often asked questions about navigating fitness, health, and overall wellness as a new parent who is sleep deprived and short on time. Today we’re talking through five tips we rely on as new(ish) parents. These tips are applicable for anyone short on time! 3:00 Kate and Michael talk through the difference in their workouts before and after children and how much has changed around time, capacity, and the guilt that can accompany taking time for oneself. 8:15 Tip #1: Cut the waste from your workouts. When we are time poor, we can structure our workouts differently to maximize our limited time by streamlining the important things. 11:20 Tip #2: Make movement part of your routine rather than a luxury. Adjusting our expectations around movement can help us feel more confident in the new approach we’re taking giving limited capacity. Something is always better than nothing. 13:18 Tip #3: Opt for circuit-style workouts. 15 minutes a day of moderate intensity workout is enough to positively impact our health, so every little bit counts. 15:30 Tip #4: Don’t rely on motivation alone. Motivation is probably low when we’re exhausted and overwhelmed. Instead, creating a habit of movement helps us build momentum to keep that habit going even on the most challenging days. 18:44 Tip #5: In the grand scheme of things, your training not that important. This doesn’t mean movement isn’t important; it is something very influential on our overall health. But structured training or the “ideal” workout may not be feasible or important in this season of life. We have permission to reprioritize our goals when needed. STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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38 | The Ultimate Guide to Hydration: Are You Doing It Wrong? 40:46

il y a 32 weeks40:46

40:46

In this episode of the 'How to Fitness Podcast,' hosts Kate Lyman and Michael Ulloa discuss the importance of hydration and its impact on overall health and exercise performance. They share personal weekend experiences, then dive into in-depth guidelines for daily water intake, the benefits of proper hydration, the risks of dehydration, and how to effectively hydrate before, during, and after exercise. The episode also explores the role of electrolytes, tips for maintaining hydration habits, and the potential dangers of overhydration. Both hosts emphasize the importance of staying hydrated not only for peak physical performance but also for long-term health. 9:08 Standard water recommendations can be confusing and vague. We talk through more specific recommendations, as well as the fact that food and other fluid intake (coffee, tea, seltzer) contributes to our overall water target. 14:26 We can gauge our hydration level by our urine color and thirst level (thirst is a sign you’re already dehydrated!). A formula we can use to calculate water needs: 0.033 x bodyweight in KG = liters of water. 19:30 The importance of staying hydrated increases as we age. With age, the amount of fluid in our bodies decreases, as does our thirst response. 24:17 Hydration needs change with activity levels, and a pre- and post-workout weigh in can be the most accurate way for us to understand our hydration needs with exercise. 30:38 Considering our electrolyte needs is an important part of attention to our hydration as a whole. Exercise longer than an hour should be paired with an electrolyte supplement. STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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37 | Q&A: Everything You Need to Know about Cortisol 27:03

il y a 34 weeks27:03

27:03

In this episode of the How To Fitness podcast, hosts Michael Ulloa and Kate Lyman delve into the controversial topic of cortisol. They discuss the internet's obsession with cortisol and its impact on health, rooted in sensationalized online content. They tackle questions about what cortisol is, its functions, and whether certain conditions like adrenal fatigue are legitimate. They also examine myths about cortisol-related weight gain and the impact of caffeine and diet on cortisol levels. Kate and Michael emphasize the importance of managing stress through basic health practices and address the need for medical intervention in serious hormonal imbalances. 1:51 Cortisol is on the rise as a search term on Google and hashtag on Tik Tok. The rise in concern around Cortisol levels can cause individuals to overstimate how much time they need to spend thinking about coritsol. It can also be dismissive of legitimate medical disorders related to abnormal cortisol levels. 4:40 Question 1: What even is cortisol? 8:55 Question 2: Is elevated cortisol a bad thing? 10:31 Question 3: What is adrenal fatigue? What do I need to know about it? Cadegiani, F.A., Kater, C.E. Adrenal fatigue does not exist: a systematic review. BMC Endocr Disord 16 , 48 (2016). https://doi.org/10.1186/s12902-016-0128-4 15:01 Question 4: Are cortisol face and cortisol belly real? What do I do about them? 19:10 Question 5: Does the timing of my coffee and food really impact my cortisol levels? Gavrieli, A., Yannakoulia, M., Fragopoulou, E., Margaritopoulos, D., Chamberland, J., Kaisari, P., Kavouras, S., & Mantzoros, C. (2011). Caffeinated coffee does not acutely affect energy intake, appetite, or inflammation but prevents serum cortisol concentrations from falling in healthy men.. The Journal of nutrition , 141 4, 703-7 . https://doi.org/10.3945/jn.110.137323 . 22:30 Cortisol plays roles beyond just navigating stress in our bodies, and we can think about stress management and how we treat our bodies in general more than worrying about specific aspects of our hormonal health. STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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36 | The Raw Truth: Does Milk Cause Inflammation? 49:31

il y a 36 weeks49:31

49:31

It’s 2024 so of course milk is a controversial topic! In this deep dive we discuss the recent trends in social media concerning milk's nutritional value and potential health risks, such as inflammation and cancer. The episode also explores the environmental impact of dairy versus plant-based milks, and addresses the rise in questionable practices like drinking raw milk. 5:04 In this episode, we’re solely discussing the nutritional implications of dairy rather than environmental impact and animal welfare due to limited time and wanting to stay in our scope. 6:22 Explaining lactose intolerance, what causes it, and how it differs from a dairy sensitivity 10:33 How the Got Milk campaign of the 90s-2000s made us all drink milk: ‣https://www.fastcompany.com/40556502/got-milk-how-the-iconic-campaign-came-to-be-25-years-ago 13:30 Milk is a fantastic post-workout/recovery drink due to hydration, cost, and macro and micronutrient breakdown. 16:15 We talk through the scaremongering surrounding inflammation from drinking milk and the hormones in milk and whether they are linked to disease (specifically cancer). The literature does not show any main markers of inflammation from dairy. This doesn’t minimize individual experiences around how individuals feel when drinking dairy. 23:00 Learning more about dairy and what the literature shows helps us make food decisions that support us individually as opposed to what the internet or current fads are telling us. 25:51 There are some significant differences in milk production between the UK and US, especially regarding the US’s use of BST growth hormone though the impact of use of BST is not conclusive. The pasteurization processes are also different between the UK and US. 31:28 The recent rise in Trad Wife content has also led to popularity of raw milk (amongst other fads such as carnivore diet, etc.). Pasteurization does not lead to loss of nutrients in milk, and there are some major risks to drinking raw milk — from food poisoning to Guillian Barre syndrome. The risk of contracting disease from raw milk is much higher than from pasteurized milk. 39:12 Plant milks are becoming far more popular, especially with younger generations. They tend to have a smaller environmental footprint but are also typically nutritionally inferior to dairy milk (though more comparable when fortified). You can find a breakdown of the environmental impact of plant milks here: https://www.bbc.com/news/science-environment-46654042 For a list of resources cited in this episode, please email michaelulloapt@gmail.com STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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35 | Navigating The Cult of Wellness 47:52

il y a 38 weeks47:52

47:52

In this episode of the 'How To Fitness' podcast, hosts Michael Ulloa and Kate Lyman explore the idea of cult-like tendencies within the wellness industry, covering fitness, nutrition, and overall wellness. They analyze the psychological reasons why people might become deeply involved in fitness programs and strict diets, likening them to modern-day cults. They also discuss the cultish aspects of boutique fitness establishments, influential nutrition leaders, and wellness gurus, emphasizing both the positive community benefits and potential dangers of extreme practices. The episode touches on societal factors driving people toward these groups, the role of charismatic leaders, and how commercialization within wellness capitalizes on consumer vulnerabilities. 05:16 When defining a “cult,” it typically has a negative connotation. The parameters used to describe a cult can also be applicable outside of religious or fanatical groups that we typically think of when referencing a cult. Encyclopedia Britannica defines a cult as a usually small group of people devoted to a person, idea, or philosophy that falls outside the mainstream. Cult Education Institute: https://culteducation.com/ 9:35 Current internet culture is very focused on going against the “mainstream,” and we see this pattern in the fitness and nutrition worlds frequently. Extremism in social media is very prevalent, and this can lead to very cult-like aspects of certain diets or fitness protocols as well as self-improvement groups. 12:21 People buy into extremism when desiring a better life, wanting a source of identity, feeling desperation, and experiencing traumatic events. Certain gyms and diets can give people hope and identity when they’re looking for it most. 15:14 Fitness cults: Boutique fitness gyms often have several characteristics common in cult-like groups, from charismatic leaders to a lifestyle focus beyond just workouts. These groups can give their members a sense of importance and acceptance that offsets the vulnerability of working out. 18:00 With more and more individuals moving away from religion, we can see patterns of fitness replacing spiritual practice. We discuss whether we think this is a negative thing or if there are positive aspects of this culty feel to fitness? 23:36 Nutrition cults: When individuals feel vulnerable, they’re more likely to seek out quick fixes and many aspects of diet culture have aspects of cults in a very negative way by promoting their “One True Way.” As groupthink increases, critical thinking decreases. Netflix documentary: Bad Vegan: Fame. Fraud. Fugitives. 29:13 Kate Bowler teaches on the Prosperity Gospel and draws parallels between the PG and current wellness worlds. Both promise health, wealth, and happiness if you work hard enough. This messaging leaves no room for personal error and places the blame on consumers. 33:26 Wellness cults: We dive into how some wellness influencers use similar tactics as cult leaders in promising an idealized version of reality. Exclusivity within the wellness world creates the “us vs. them” mentality that pushes this cult-like aspect even further. 41:07 We can be into fitness and nutrition without being stuck in it. We can buy into group fitness or follow a specific p STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory 16:42

il y a 40 weeks16:42

16:42

In this episode we address various questions from listeners in this Q&A episode. We discuss the validity of the 'Set Point Weight Theory', the safety of using supplements, the impact of hormones on fitness, and managing constant hunger. Lastly, we delve into debunking certain fitness myths and providing practical solutions based on individual needs, habits and lifestyle. 0:15 How do I optimize my Hormones and fitness, especially for people over 30? 5:24 Not a question, but I could really use a boost after hearing it’s always calories in vs. calories out (and that weight loss should always come with feeling hungry) 7:13 I was curious to hear about supplements and their safety given they aren’t FDA certified. How do you know when something is safe? 10:04 Is set point weight theory real? 13:25 Any tips with always wanting to eat a lot and often? 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. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

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33 | Misconceptions of a Non-Diet Approach With The Nutrition Tea, Shana Spence 36:51

il y a 42 weeks36:51