How to: Fitness

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In one of our favorite episodes from Season 1, we're revisiting one of our earliest conversations about alcohol and its effects on our nutrition, fitness, and overall health. We talked about how alcohol is processed by the body, its effects on appetite, calorie intake, sleep, and recovery, and what the research actually tells us about its supposed health benefits. We're not here to tell you to change you’re drinking habits; our goal is to help you look at the evidence, weigh the trade-offs, and make more informed decisions about your relationship with alcohol.

🎗️ Timestamps:
00:00 Introduction: Alcohol and Health
01:30 Facts vs. Opinions About Alcohol
03:00 A Brief History of Alcohol
06:00 Alcohol, Calories, and Metabolism
09:30 Alcohol, Appetite, and the Drunk Munchies
13:00 Alcohol’s Effects on Sleep, Recovery, and Health
15:30 Does Alcohol Have Health Benefits?
23:00 Drinking, Personal Choices, and Social Pressure
28:30 Sober Curiosity and Rethinking Our Drinking Habits
31:00 Long-Term Health Risks and Final Takeaways

📒 Resources Mentioned:
🔗 Alcohol
🔗 Possible Health Benefits of Alcohol
🔗 The rise of the sober curious: having it all, without alcohol
🔗 How fast can you sober up?
🔗 Alcoholism
🔗 Helpful Links and Resources
📄 Benefits and Risks of Moderate Alcohol Consumption on Cardiovascular Disease: Current Findings and Controversies
📄 Beneficial Effects of Red Wine Polyphenols on Human Health: Comprehensive Review
📄 Alcohol and cardiovascular health: the dose makes the poison…or the remedy
📄 Overview: How Is Alcohol Metabolized by the Body?
📄 Energy labelling of alcoholic drinks: An important or inconsequential obesity policy?

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🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

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In this Best of Season 4 episode, we’re bringing together some of our favorite conversations on recovery, menopause and the wellness industry, electrolytes, do food intolerance tests actually tell us anything and what actually counts as strength training. We revisit the questions, evidence, and nuance behind these topics and hopefully leave you with a few things to think about the next time you see an (overly)confident health claim online.

🎗️ Timestamps:
00:00 Best of Season 4 Introduction
2:20 The Science vs. The Hype of Recovery
11:09 How the Wellness Industry Preys on Menopausal Women
19:32 Food Intolerance Testing Is a Big Business & Here’s Why
27:10 Who Convinced Us We Need Electrolytes?
35:20 What Actually Counts As Strength Training?

📒 Resources Mentioned:
🎧 62 | The Science vs. The Hype of Recovery🎧 63 | How the Wellness Industry Preys on Menopausal Women🎧 64 | Food Intolerance Testing Is a Big Business & Here’s Why🎧 69 | Who Convinced Us We Need Electrolytes?🎧 74 | What Actually Counts As Strength Training?

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🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

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What if today’s wellness grifters aren’t as original as they think they are? We’re taking a trip down wellness history in today's episode as we talk about snake oil salesmen, questionable miracle cures, Clark Stanley, Sylvester Graham, John Harvey Kellogg, and John Brinkley (yes, the goat testicles guy!) And honestly, some of these stories are so wild, you might start seeing modern wellness trends a little differently.

🎗️ Timestamps:
00:00 Introduction
03:17 Wellness Grifters and Where the Story Begins
10:25 Snake Oil Salesmen and the Promise of Special Medicine
18:20 Clark Stanley as The “Rattlesnake King” and His Famous Snake Oil
24:38 Sylvester Graham on Diet, Sexual Desire, and Ideas About Self-Control
28:29 John Harvey Kellogg on Health Reform, Food, Moral Purity and How Food Became a Reflection of Character
35:48 Bernarr Macfadden on Bodybuilding, Physical Culture, and the Ideal Physique
39:36 John Brinkley and The Goat Testicle Treatment and Miracle-Cure Claims
42:41 William Banting on Dieting and the Early Business of Weight Loss
45:47 Dr. Oz and the Rise of Television, Celebrity, and Wellness Advice
50:43 Celebrity Wellness and Goop Into Selling a Modern Lifestyle
54:33 Modern Wellness Influencers and How the Past Still Shapes Today's Industry
57:48 Final Thoughts

📒 Resources Mentioned:
Episode 80 Resources

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🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

The Mediterranean Diet is constantly touted the “best” diet for everyone. And there are a lot of reasons why!

In this episode, we’re taking a closer look at why the Mediterranean diet became known as one of the “best diets” in the world, what the eating pattern actually gets right and how its history shaped the way we understand it today. We’re not here to dismiss the Mediterranean diet but we’re here to add some much-needed context and help us think about healthy eating beyond one culture, one menu, or one “best" eating pattern.

🎗️ Timestamps:
03:51 Why Is the Mediterranean Diet Called the Best Diet in the World?
09:48 What Is the Mediterranean Diet and What Is It Not?
14:02 Proven Health Benefits of the Mediterranean Diet
22:20 Ancel Keys (again!) & the Origins of the Mediterranean Diet
26:44 Myth #1
31:04 Myth #2
39:50 Myth #3
47:47 Final Thoughts

📒 Resources Mentioned:
🔗 Episode 79 Resources

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

What if one of the most overlooked parts of our diet is also one of the simplest?

In this episode, we’re taking a closer look at fiber and why it’s so easy to overlook. We’re not here to tell you to completely change the way you eat but we’re here to help you understand where fiber fits into the bigger picture and find practical ways to include more of it.

🎗️ Timestamps:
00:00 Are We in a Fiber Crisis?
05:03 Have We Completely Forgotten About Fiber?
09:06 Why Is Fiber So Hard to Sell?
10:48 Fibermaxxing vs. Fiber Layering
15:04 What Fiber Does & The Different Types
19:52 Fiber & The Gut Microbiome
26:23 Fiber, Heart Health, Cholesterol & Blood Sugar
29:44 Whole Foods vs. Fiber Supplements
37:08 How We Became a Low Fiber World
46:16 Fiber Fast Talk: How Much Is Too Much?
46:41 Does Fiber Make You Bloated?
47:16 Smoothies, Sourdough, Potatoes & Frozen Vegetables
49:20 Fruit Juice, Beans, Popcorn & High Fiber Foods
52:16 Final Words

📒 Resources Mentioned:
📃 Association between dietary fiber and lower risk of all-cause mortality: a meta-analysis of cohort studies
📃 NHS: How to get more fibre into your diet
🔗 Vietnamese beauty queen arrested for fraud over fibre gummies

💛 STAY CONNECTED
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🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

In this episode, we looked into the research to ask: is all the fear around artificial sweeteners actually justified?

We dive into the history of non-nutritive sweeteners, the challenges of nutrition science, and how artificial sweeteners compare to sugar. We get into the claims around artificial sweeteners and cancer, gut health, weight changes, metabolic disruptions, and cardiovascular disease. If you've ever wondered whether you should be worried about that Diet Coke, this one's for you.

🎗️ Timestamps:
3:56 Why We’re Talking About Artificial Sweeteners
10:36 Different Types Of Sweeteners
16:31 Aspartame, Acceptable Intake & Natural Sweeteners
20:20 Why We Started Looking For “Natural” Alternatives
31:24 What Observational Studies Tell Us
38:26 Do Artificial Sweeteners Cause Cancer?
41:55 Do Artificial Sweeteners Ruin Gut Health?
43:45 Do Artificial Sweeteners Disrupt Your Metabolism?
45:11 Do Artificial Sweeteners “Trick” Your Brain?
48:19 Do Artificial Sweeteners Cause Cardiovascular Disease?
49:09 The Diet Culture of It All
53:08 Final Takeaways

📒 Resources Mentioned:
🔗 Episode 77 Resources

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🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

We’re answering some of your listener questions around supplements. We know there’s a lot of conflicting (and loud!) supplement information out there, and we hope this episode helps you come away feeling far more confident in what supplements you may benefit from and, more importantly, which ones aren’t worth the time or money.

🎗️ Timestamps:
2:07 Is Creatine Necessary for Perimenopause/Menopausal Women?
4:54 Supplementing for Increased Energy
8:14 Why Are Electrolytes Everywhere On Social Media?
10:06 How to Make Protein Powder Not Taste Disgusting?
13:33 What Is Colostrum and is it A Worthwhile Supplement?
15:40 Final Thoughts

📒 Resources Mentioned:
🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To)🎧 69 | Who Convinced Us We Need Electrolytes?📃 Colostrum

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

AI isn't just changing how we work but it might be changing who we trust for our health & fitness.

We don't use AI to create our content and we don't use it to serve our clients but it's becoming impossible to ignore how quickly it's changing the wellness space. We are aware that AI-generated meal plans, workout programs, deepfakes and virtual influencers are rampant now and it's raising important questions about expertise, trust and where we get our health information.

AI can be genuinely helpful but at what aspect does it falls short and how can approach it more thoughtfully. If you've ever used ChatGPT or been curious about AI or wondered how much you should trust AI-generated health advice, we hope this conversation helps you become a more informed consumer.

🎗️ Timestamps:
04:07 Why AI Feels Like Such A Big Conversation Right Now
05:21 The Real Problem With AI Wellness Influencers
15:33 Deepfakes & The Future Of Trust Online
17:57 How AI Is Already Changing Coaching, Fitness & Wellness
33:35 The Supplement Industry, AI & Confirmation Bias
38:14 How To Think Critically In The Age Of AI & How To Use AI Without Falling For Misinformation
46:06 Our Final Thoughts On AI, Trust & Critical Thinking

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

There is a massive push for strength training right now in the fitness space - which we love! But not every hard workout is strength training and knowing the difference can help us better understand how our training is (or isn’t) supporting our specific goals.

If you've ever wondered whether Pilates, swimming, F45, Burn Boot Camp or walking with a weighted vest actually "count" as strength training, this episode is for you. Kate walks through what truly defines strength training, what doesn't, and why concepts like mechanical tension and progressive overload matter if your goal is getting stronger or building muscle.

If you're new to lifting or simply want to be more intentional with your workouts, we hope this episode helps you better understand what actually counts as strength training so you can spend less time guessing and more time moving with purpose.

🎗️ Timestamps:
05:54 Introduction To Strength & Resistance Training: Why It Matters For Everyone
20:18 Why Strength Training Is One Of The Best Things You Can Do For Your Health
22:50 What Actually Counts As Strength Training? Understanding Mechanical Tension
29:15 Does Feeling The Burn Mean It's Working? & Progressive Overload Explained
34:39 What The Research Says: How Many Days Should You Train & How Many Muscle Groups Matter?
42:35 Practical Tips To Maximize Strength & Muscle Growth
46:51 What Doesn't Count As Strength Training (Even If It Feels Hard)
49:25 Do Pilates, Swimming, F45, Burn Boot Camp & Weighted Vest Walking Count?
55:20 Do You Really Need A Smartwatch To Track Strength Progress?
56:44 Final Takeaways: Focus On What Actually Builds Strength

📒 Resources Mentioned:
📃 QuickStats: National Health Interview Survey, United States, 2020
📃 The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training
📃 Muscular adaptations in low- versus high-load resistance training: A meta-analysis
📃 American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews
📃 Is a weighted vest a sufficient substitute for resistance training while dieting?
🔗 ACSM Unveils Landmark 2026 Resistance Training Guidelines — First Update in 17 Years
🔗 Brad Schoenfeld’s 3 Evidence Based Guidelines of Hypertrophy Training

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

Can a collagen supplement actually improve your skin, joints, and recovery… or is it just another wellness trend?

Collagen is one of the most popular supplements on the market, and there is no lack of influencers telling us it’s a must have in our supplement regimen. In this episode, we look at what collagen is, why it declines with age and what the research actually says about its benefits. We also discuss collagen for hair and nails and whether industry-funded research changes how we should interpret the evidence.

This episode is for anyone who's wondered whether collagen is worth adding to their routine. Whether you're already taking it, thinking about trying it, or just curious about the science, we hope this conversation helps you make a more informed decision.

🎗️ Timestamps:
02:04 What Is Collagen & Why Is It So Important For The Body?
05:50 The Different Types Of Collagen & What They Actually Do
13:40 What Happens To Collagen As We Age & Why It Matters For Healthy Aging
19:54 How Collagen Supplements Actually Work Once You Consume Them
23:07 Can Collagen Really Improve Skin Health, Elasticity & Wrinkles?
28:42 Does Collagen Help Hair Growth & Nail Strength?
32:09 Collagen For Joint Health: What Does The Evidence Actually Show?
34:57 Can Collagen Build Muscle? Recovery, Protein Quality & Muscle Growth Explained
40:10 Is Bone Broth A Good Alternative To Collagen Supplements?
40:30 Collagen Research, Industry Funding & Final Takeaways

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🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

PMOS, formerly known as PCOS, recently underwent a landmark name change after a global consensus process involving patients, clinicians, researchers and health organizations. This episode is about much more than the recent rebrand. We explore what PMOS actually is, why the previous name created confusion, how insulin resistance and metabolic health fit into the picture, and what current evidence says about management options ranging from lifestyle interventions to medications, and what it all means for women’s health. This is perfect for anyone living with PMOS, supporting someone who is or simply interested in understanding one of the most common yet misunderstood endocrine conditions affecting women.

🎗️ Timestamps:
03:37 PMOS: Why PCOS Was Renamed & Why This Historic Change Matters
07:55 PMOS Explained: What It Is, Why The Old Name Was Misleading & Why This Goes Beyond Ovaries
21:30 The Bigger Problem: Stigma, Women's Health Research & Why PMOS Is About More Than Reproduction
31:21 What Causes PMOS? Symptoms, Complications & Who It Affects
37:03 Is There A Cure For PMOS? Treatment, Management & What The Evidence Says
39:00 The Myth of “Slow Metabolism” for Those with PMOS
43:07 Insulin Resistance & PMOS + Inositol, GLP-1s & Current Treatment Options
56:05 Final Thoughts & Takeaways: Why The Name Change Is Just The Beginning

📒 Resources Mentioned:
🔗Episode 72 Resources

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

A lot of us have questions around training, protein, cardio, strength work and getting the most of our workouts but online fitness advice can make everything feel way more complicated than it needs to be. Whether we’re trying to get back into training after years away, wondering how often we actually need to work out or figuring out if things like swimming or weighted vests “count,” this episode is all about giving clearer and more realistic context. We wanted this conversation to feel practical, approachable and grounded especially for beginners or anyone trying to get back into movement again.

🎗️ Timestamps:
01:22 Is Muscle Memory Real Even After Years Away From Training?
04:54 Does Protein Timing Actually Matter?
08:57 How Many Days A Week Should You Strength Train To See Results?
10:59 Can You Lift Weights & Train Core While Pregnant?
14:11 Tips For Beginner Runners
16:32 Thoughts On Walking With A Weighted Vest
18:57 Does Weekly Swimming Count As Strength Training?

📒 Resources Mentioned:
🔗Is a weighted vest a sufficient substitute for resistance training while dieting?

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

What if understanding macronutrients could make nutrition feel way less confusing?

A lot of us hear terms like calories, protein, carbs and fats and only consider macronutrients in the form of “tracking macros” all the time. Rarely do we learn what important roles all macronutrients play in our bodies. So instead, we end up fearing food groups, obsessing over numbers, or feeling like we’re constantly eating “wrong” without fully understanding why.

If you’ve ever felt guilty for eating carbs, scared of fats, confused by calories or overwhelmed by constantly tracking numbers, this episode is for you.

🎗️ Timestamps:
00:18 Introduction
06:19 What Calories Actually Are & How They Work
14:06 What Macronutrients Are (+ Is Water & Alcohol Included?)
16 Protein Explained: Why Your Body Needs It
24:13 Carbohydrates Explained & Signs You May Be Undereating
31:45 Dietary Fat, 90s Diet Culture & Signs You’re Not Eating Enough
39:31 The Risks Of Calorie Tracking & Becoming Too Fixated On Numbers
45:01 Final Thoughts & Takeaways

📒 Resources Mentioned:

📃 Calories📃 International Society of Sports Nutrition Position Stand: protein and exercise📃 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains📃 Carbohydrates for training and competition📃 Nutrition and Athletic Performance📃 Calorie counting and fitness tracking technology📃 My Fitness Pal calorie tracker usage in the eating disorders📃 Effects of diet and fitness apps on eating disorder behaviours📃 The Science Behind the Academy for Eating Disorders' Nine Truths About Eating Disorders🔗 Fats & Cholesterol🔗 Fat: the facts🔗 General Public Nutrition Resources - British Dietetic Association (BDA)🔗 The Eatwell Guide🔗 Academy of Nutrition and Dietetics

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

Do we actually need electrolyte supplements… or are they just another sector of the wellness industry with a really strong marketing team?

In this episode, we zoom out and look at how brands like Liquid IV and LMNT are marketed and why electrolytes have suddenly become part of everyone’s routine. We talk through what the research says about hydration, the controversy around sodium, and why for the average person, food and water are often enough.

This deep dive is for anyone who’s seen electrolyte packets everywhere and wondered, “Wait… should I be taking this too?”

🎗️ Timestamps:
00:13 Introduction
05:15 What This Episode Is About & Why Electrolytes Are Trending
10:28 What Are Electrolytes & Do We Actually Need Supplements?
12:33 When We Lose Electrolytes & When Replacement Is Necessary
14:48 Do We Need Electrolytes Post-Workout? What Research Says
16:24 Liquid IV Ads: What Are We Being Sold?
19:58 Sodium Intake Recommendations & The J-Curve Controversy
25:24 Popular Brands (LMNT, Liquid IV) & Science vs Marketing
33:20 The Marketing Of Electrolytes & How Trends Influence Us
45:16 Final Takeaways: Do We Really Need Electrolytes?

📒 Resources Mentioned:
🎧#375: Salt, Sodium & Health
📀 You're Being Lied To About Electrolytes
📀 Take A Look | Liquid I.V. Game Day 2026 Commercial
🔗 Do You Really Need Electrolyte Supplements? What to Know Before You Buy
🔗 Overview of Electrolytes
🔗 About Sodium and Health
🔗 Issue No. 73: LMNT
📃 The INTERSALT study: an addition to the evidence on salt and blood pressure, and some implications
📃 Intersalt: an international study of electrolyte excretion and blood pressure.
📒 Complete list of resources here

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

Is soy really bad for your hormones or have we been getting it wrong this whole time?

In this episode, Michael shared what soy actually is, whether it’s a complete protein, how it compares to whey for muscle building and the biggest myths around soy like estrogen, testosterone and cancer. We also found out where the fear around soy came from and why it’s still so common today. This episode is for anyone who’s ever questioned soy, avoided it or just felt confused by all the mixed messages online.

🎗️ Timestamps:
00:00 Introduction: Why Soy Is One Of The Most Misunderstood Foods
05:10 What This Episode Covers & Why Soy Became So Controversial
08:35 What Is Soy? Understanding Where It Comes From & How It’s Used
11:45 Is Soy A Complete Protein And How It Compares To Whey For Muscle Building
16:43 Soy Myths Debunked: Estrogen, Testosterone, Hormones & Cancer Risks
24:31 The “Soy Boy” Narrative: Where It Came From & Why It Stuck
28:22 Are There Any Downsides To Soy? What To Be Aware Of
29:47 The Environmental Impact Of Soy Production Explained
34:26 Final Thoughts: Should You Eat Soy Or Not

📒Resources Mentioned:

📃 Effect of Soy Isoflavones on Measures of Estrogenicity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

📃 Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies

📃 Soy and Isoflavone Consumption and Multiple Health Outcomes: Umbrella Review of Systematic Reviews and Meta-Analyses of Observational Studies and Randomized Trials in Humans

📃 Soya products and serum lipids: a meta-analysis of randomised controlled trials

📃 An unusual case of gynecomastia associated with soy product consumption

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

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Are GLP-1 medications something we’re meant to stay on forever or are we missing the bigger picture?

In this episode, Kate researched what actually happens when we take GLP-1 medications and what happens when we stop. We talked about the science behind weight regain, appetite changes, metabolism, and long-term health while also zooming out to look at the cultural, mental and societal impact these medications are having.

This episode is for anyone curious about GLP-1 medications whether you’re considering them, currently using them or simply trying to make sense of all the noise online. If you’ve ever felt confused, overwhelmed or unsure about what’s “right,” this conversation is here to offer clarity, context and a more compassionate way of thinking about health.

🎗️ Timestamps:
00:00 Introduction: Why GLP-1 Conversations Feel So Confusing Right Now
02:38 Do You Need To Be On GLP-1 Forever? Breaking Down The Biggest Question
07:18 What GLP-1 Actually Does & Why 1 In 8 Adults Are Now Taking It
11:37 The Bigger Picture: Consumerism, Culture & Our Complicated Relationship With Weight Loss
17:53 What Happens When You Stay On GLP-1 Long-Term (Weight Loss & Health Effects)
27:34 What Happens After You Stop GLP-1: Hunger, Digestion & Hormonal Changes
31:19 Metabolic Adaptation Explained: Why Your Body Fights To Regain Weight
36:04 Weight Maintenance Isn’t Simple: Access, Cost & Real-Life Challenges
48:10 Building Support Systems: Habits, Exercise & Nutrition During And After GLP-1
53:27 Mental Health Side Of GLP-1: Food Noise, Apathy & Emotional Changes
55:57 Final Takeaways: How To Think About GLP-1 Without Fear Or Judgment

📒Resources Mentioned:

🔗 FREE GLP-1 Question Kit
🎧42 | GLP-1 Medications Explained: What You Need to Know in 2025https://katelymannutrition.myflodesk.com/glp-1-question-kit
📃 GLP-1 use in the UK & US🔗 Report on GLP-1 impacts on businesses and marketing
🔗 Complete list of resources:Resources | 67

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🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

In this listener Q&A episode, we answer questions about yoga and strength, the push for higher protein intake, HRV tracking, supplements, 10K steps and the new US Dietary Guidelines. We break down (as always) what’s evidence-based, what’s being overhyped and where context actually matters.

This episode is for anyone feeling overwhelmed by health trends, wearables, supplement ads, or conflicting advice. If you’ve ever wondered, “Do I really need to care about this?”, this conversation is for you!

🎗️ Timestamps:
00:00 Introduction
01:20 Can Yoga Build Strength Alone?
03:35 Thoughts On The New US Dietary Guidelines
07:25 HRV: Useful Tool Or Overhyped Metric?
10:12 The Big Push For Protein: What’s Driving It?
13:35 How To Convince Your Doctor That Your Health Is More Than Just Your Weight?
19:07 Do 10K Steps Equal A 200–300 Calorie Deficit?
21:26 Final Takeaways

📒 Resources Mentioned:
🎧 59 | The Proteinification of Everything
🎧 43 | The Problematic Origins of BMI: Why This Health Metric Is Failing Us
🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To)

💛 STAY CONNECTED
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🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

Why does being “informed” about health feel more stressful than ever right now? Probably because we’re bombarded with a barrage of conflicting information and you don’t need any qualifications to have a following online.

In this episode, we sit down with Mallory DeMille, a marketing professional and content creator who sits at the intersection of wellness, fitness, social media, and misinformation. Using her background in marketing, she calls out misleading health narratives online and helps people understand how algorithms, influence, and fear-based messaging shape what we believe about our health. We talk about fear-based marketing, parasocial relationships, why extreme content gets rewarded, and how education can quietly turn into health anxiety.

This episode is for anyone who feels overwhelmed by wellness content, unsure who to trust, or anxious about “doing health wrong.” If you want to stay informed without constantly feeling behind, this conversation we have with Mallory is perfect for you!

🎗️ Timestamps:
00:00 Introduction
02:00 Who Is Mallory & Her Path Into Wellness
06:22 How The Wellness Industry Has Shifted
14:09 Why People Feel More Confused Than Ever
21:33 Algorithms, Attention & What Gets Rewarded in the Online Wellness Space
26:18 Trends People Miss (Parasite Cleanses & Parasocial Dynamics)
33:15 Fear Mongering As A Marketing Tool
37:17 Setting Boundaries With Wellness Content
41:52 How Much Health Content Is Too Much?
46:01 Two (2) Questions We Should Ask Before Believing Health Influencers

📒 Resources Mentioned:
📃 Communication of nutrition information by influencers on social media: A scoping review

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

What if the test you’re trusting is actually making things worse? Or is actually not legit at all? Food intolerance testing has exploded in popularity but clarity & accuracy isn’t always what these tests deliver.

In this episode, let’s talk about the booming food intolerance testing market, the difference between allergies, intolerances and sensitivities, and what proper testing actually looks like. Michael did a research about IGG food panels, home test kits, muscle testing, hair analysis and why many of these methods lack diagnostic value and can even cause harm.

This episode is for anyone confused about food reactions, considering a food test or already restricting foods because of one. If you want to be a more informed, empowered consumer (without fear-based nutrition), this conversation is for you.

🎗️ Timestamps:
00:00 Introduction
02:36 Food Intolerance Testing Market & Industry Growth
05:26 Personal Experience With Food Intolerance
09:59 Food Allergies vs. Intolerance vs. Sensitivity
13:29 How Symptoms Are Commonly Misinterpreted
17:09 What Proper Food Testing Actually Looks Like & Do At-Home Food Tests Work?
25:10 IGG Food Panels Explained
27:10 Muscle Testing & Applied Kinesiology
29:19 Hair Analysis Testing Claims
31:45 Why These Tests Feel Convincing
33:50 Potential Harms of Food Testing Kits
36:00 Call-In for Fitness & Health Professionals & Final Takeaways

📒 Resources Mentioned:
🔗 British Dietetic Association - Food Allergy and Food Intolerance Testing
🔗 British Dietetic Association - Home allergy testing kits – more harm than good?
🔗 NHS lactose intolerance advice
📃Testing for IgG4 against foods is not recommended as a diagnostic tool: EAACI Task Force Report
📃 AAAAI support of the EAACI Position Paper on IgG4

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan Mail

What if menopause isn’t the problem but the misinformation around it is? So much of what we hear about menopause online is fear-based, oversimplified or just plain wrong and it leaves women feeling confused or helpless.

In this episode, we walk through common menopause myths and misunderstandings — what it is, what it isn’t, and why you can’t “out-test” your way through it. Kate discusses hormone therapy history, common myths around metabolism, belly fat, HIIT, supplements, and what actually matters for strength, health, and longevity through perimenopause and beyond.

This episode is for women navigating perimenopause or menopause, fitness professionals supporting clients through the menopause transition, and anyone who wants to feel more equipped to navigate the massive amount of misinformation out there.

🎗️Timestamps:
00:20 Introduction & Continuing Education
04:57 Menopause News, Lived Experience & Disclaimers
12:15 Menopause 101: What It Is (And Isn’t)
20:01 Why Menopause Is Still Taboo
23:10 Hormone Therapy & The Women’s Health Initiative
35:08 Menopause Misinformation: You Can’t “Out-Test” It
40:43 Menopause Belly, Metabolism & Body Changes
46:49 HIIT, Strength Training & Weighted Vests
53:35 Menopause Supplements & Creatine
01:01:42 Final Takeaways & What Actually Helps

📒 Resources:
🔗Review of over 70 years of menopause science highlights research gaps and calls for individualized treatment
🔗 Women’s Health Initiative (WHI)
🔗 There is no hormonal test that is perfectly reliable to diagnose peri/menopause
🔗 Dr Pauline Maki, PhD on hormone therapy and cognition
📃 Changes in body composition and weight during the menopause transition
📃 High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women
📃 The 2023 nonhormone therapy position statement of The North American Menopause Society

📒Complete list of resources here

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: https://www.michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: https://www.katelymannutrition.com/
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!