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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: 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!

Recovery is one of the most talked-about parts of fitness, yet also one of the most misunderstood. We hear about ice baths, boots, red lights, cryotherapy and gadgets everywhere but very little about how recovery actually works for real people. In this episode, we break down what recovery really means, how to set realistic expectations and why the “boring” basics often matter more than the expensive tools. We explore popular recovery methods like compression boots, cryotherapy, red light therapy, infrared saunas and massage guns and explain who they may help, who they won’t and why context matters so much. This episode is for anyone who trains, feels tired, sore, or stuck, and wants to recover better without falling for hype. Whether you’re a recreational lifter, endurance athlete, or just trying to feel better in your body, this conversation will help you rethink recovery in a way that actually fits your life. 🎗️ Timestamps: 00:20 Introduction 02:37 Why Recovery Expectations Matter 05:44 Setting Realistic Recovery Expectations 13:20 How We Actually Recover (The Basics) 13:20 Compression Boots & Cryotherapy 22:24 Red Light Therapy Explained 24:39 Why Pro Athletes Recover Differently 26:25 Infrared Sauna: Helpful or Hype? 30:52 Massage Guns: Is It Helpful At All? 35:00 When Recovery Becomes a Priority & How Michael Approaches Recovery 40:28 Practical Takeaways About Recovery 📒 Resources Mentioned: 🔗 Cold water immersion impact on muscle/strength gains: - https://pubmed.ncbi.nlm.nih.gov/33146851/ - https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/ - https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/ 🔗 Cold water immersion impact on brown fat: - https://pubmed.ncbi.nlm.nih.gov/35837014/ 🔗 Cold water immersion on mood: - https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/  🔗 A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training 🔗 The Effects of Massage Guns on Performance and Recovery 🔗  Effects of lower-limb intermittent pneumatic compression on sports recovery 🔗 💛 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: 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!

Is there really such a thing as a “superfood,” or are they just another status symbol when it comes to the wellness world? In this newest episode of Season 4, let's explore where superfoods came from, why science doesn’t actually recognize the term, and how food marketing came in and filled the gap. This episode is for anyone who feels overwhelmed by nutrition trends, confused by wellness marketing, or pressured to buy the newest “healthy” products. We talk through the history of superfoods, the reductionist trap of isolating nutrients, and why food doesn’t work like a drug. Oh, we also explore why some foods affect people differently through nutrigenomics and epigenetics. 🎗️ Timestamps: 00:00 Season 4 Introduction 02:53 Reintroducing The Hosts & What Season 4 Will Explore 08:23 What Are “Superfoods”, Who Coined The Term & Why It’s Not A Scientific Category 14:10 The History Of Superfoods 22:52 The Rise Of Superfood Eras & Trend Cycles (Including ORAC Scores) 35:14 Nutrigenomics: Why Food Affects People Differently & Popular Examples 42:18 What We Should Consider Superfoods Instead 47:05 Final Takeaways: How To Eat Well Without Superfood Hype 📒 Resources Mentioned: Superfoods 🔗 Superfood 'ban' comes into effect 🔗 Superfoods or Superhype? 📃 Risk factors for lung cancer and for intervention effects in CARET, the Beta-Carotene and Retinol Efficacy Trial 📃 Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases 📃 Environmental and social consequences of the increase in the demand for ‘superfoods’ world-wide 📃 Priority Micronutrient Density in Foods Epigenetics 📃 Epigenetic diet: impact on the epigenome and cancer 📃 Epigenetics in Adipose Tissue, Obesity, Weight Loss, and Diabetes 📃 Epigenetic linkage o 💛 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: 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!

Why is everyone talking about fiber right now and is Fibermaxxing actually a new phenomenon or just another trendy word for something we should already be doing? In this Walk n’ Talk series, we break down the rise of “fibermaxxing” and the real benefits (and risks) of dramatically increasing your fiber intake. Kate and Michael share the science, the nuance and the awkward gut truths that don’t make it into TikTok. From digestive health and disease prevention to bloating and balance, we explore what happens when fiber becomes the main event on your plate and how to do it right. This episode is for anyone who’s curious about fiber, trying to eat better or confused by the latest wellness advice online. Come take a walk with us. 🎗️ Timestamps: 00:00 Introduction 02:26 What Is Fibermaxxing? 03:24 What Is Fiber & Are We Meeting Our Needs? 05:55 Why You Can’t Overdo Fiber Overnight 07:45 Fiber vs Protein: Why Both Matter 09:33 What To Do If You Increase Fiber Intake 📒  Resources Mentioned: 📄  Dietary Guidelines For Americans 💛 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: 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!

Do you think your protein powder is secretly harming you? In this quick Walk n’ Talk Bonus episode, we talked about the recent headlines about lead in supplements and separate the fear-mongering from the facts. We broke down what the Consumer Report article got right, what it exaggerated, and how to be a safe and intentional consumer of both supplements…and information. This episode is perfect if you're a fan of protein powders or other supplements and you want clarity on safety without falling for scare tactics. 🎗️ Timestamps: 0:00 Intro & Welcome to Walk and Talk Series 1:10 Topic Overview: Lead in Supplements & Consumer Report 3:40 What the Report Got Right vs. Overblown Claims 6:56 Tips for Safe, Moderate & Conscious Supplement Use 9:52 Key Takeaways & Outro 📒  Resources Mentioned: 📄  Lead toxicity from Ayurvedic medicines 📄   Heavy metal contamination of prenatal vitamins 🔗   Supplement Roulette by Dr. Jen Gunter 🔗  Toxic chemicals and environmental contaminants in prenatal vitamins 💛 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: 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!

Do cold plunges really work or are they just another wellness trend? This trend has taken the internet by storm but what does science actually say? In this episode, Michael dives deep into the research on cold plunges. We explore their history, the benefits (and myths) around recovery, inflammation, mood, sleep, and fat loss and where the evidence is still shaky. You will learn what cold plunges actually do for your body and what’s just clever marketing. So if you are curious about trying cold plunges or if you are an athlete wondering if ice baths really help, this science-backed episode about cold water immersion is for you. 🎗️ Timestamps: 05:52 Introduction to Cold Plunges 09:53 History of Cold Water Therapy 13:13 Cold Plunge Claims Vs. Research and Lack of Research Diversity 16:36 Do Cold Plunges Help Muscle Recovery? 20:22 Cold Plunges And Athletic Performance 23:30 Cold Plunges For Inflammation & Immunity 25:54 Can Cold Plunges Support Fat Loss? 29:35 Cold Plunges For Mental Health & Mood 30:36 Do Cold Plunges Improve Sleep? 36:00 Do Men And Women Respond Differently To Cold Plunges? 37:24 Final Thoughts & Takeaways 📒 Resources Mentioned: 📄 Sex difference in cold perception and shivering onset upon gradual cold exposure 📄 Cold water immersion impact on muscle and strength gains: - https://pubmed.ncbi.nlm.nih.gov/33146851/ - https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/?utm - https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/?utm 📄 Cold water immersion impact on brown fat: - https://pubmed.ncbi.nlm.nih.gov/35837014/ 📄 Cold water immersion on mood: - https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/ 💛 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: 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!

Protein bars, protein cereal, even protein popcorn. Protein-enriched products are everywhere, but do we actually need all this extra protein… or is it just another diet trend in disguise? In this episode, we discussed the science behind our protein needs, from how much you really need to thrive to what the RDA actually means (and why it may not be enough). We talked through myths like the “30g per meal” rule, the obsession with protein snacks, and the cultural moment protein is having right now. Plus, we broke down practical ways to meet your protein needs without falling into the trap of expensive products or unnecessary gimmicks. 🎗️ Timestamps: 4:30 Episode Introduction and Expectations 8:23 The Cultural Shift and Rise of Protein Marketing 15:20 Is Protein Obsession Just Another Diet Fad? 19:20 RDA vs. Optimal Protein Intake Explained 28:46 What Protein Is Made Of and How the Body Uses It 30:49 The Hierarchy of Protein Intake (Total, Distribution, Timing) 32:46 Busting Common Protein Myths 37:58 Protein, Masculinity and Brand Narratives 49:06 Meeting Protein Needs Sustainably and 55:28 Final Thoughts & Key Takeaways 📒 Resources Mentioned: 🔗  Consumers are Seeking More Protein for Health and Taste in 2025 📄  International society of sports nutrition position stand: diets and body composition 🔗 Updated protein findings & FFM calculations 📄 How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution 📄 Protein “requirements” beyond the RDA: implications for optimizing health 📄 Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis 📄 Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis 💛 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: 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’ve all felt the pull of chocolate after a stressful day or the urge to snack late at night, but what’s really happening in the brain when cravings hit? In this episode, we sit down with Dr. Raphael Cuomo to break down the hidden biology of cravings. From dopamine and stress hormones to the role of childhood exposure and even the surprising link to cancer risk, we talked about how cravings shape our health. We also talk about neuroplasticity and the hopeful truth that our biology is adaptive and we can rewire the way we respond to cravings. This episode is for anyone who’s ever felt frustrated with “willpower” advice, struggled with emotional eating, or wondered if cravings mean something deeper. If you want science-backed insights with practical takeaways, this one’s for you. 🎗️ Timestamps: 00:48 Intro & Guest’s Journey into Research 04:39 What Cravings Really Are and What Shapes Them 08:59 The Role of Anticipation in Cravings 10:50 How Cravings Connect to Cancer Risk 16:55 Why Resisting Cravings Can Backfire 22:17 Sugar, Food & Drug Addiction: The Biological Comparisons 25:23 How Childhood Exposure Shapes Lifelong Cravings 29:09 Stress, Screens & the Modern Craving Loop 37:27 Neuroplasticity: How Our Brains Adapt to Cravings 46:54 Turning Craving Science Into Everyday Change 📒 Resources Mentioned: 👨🏻‍🔬 Get to know Dr. Raphael Cuomo 📖 Get a copy of his book: Crave: The Hidden Biology of Addiction and Cancer 💛 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: 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!

Is cortisol really the villain it’s made out to be? We’ve all seen the headlines, TikToks, and wellness trends blaming cortisol for everything from weight gain to “cortisol face.” But the truth is, cortisol isn’t just a stress hormone but an essential element for energy, metabolism, and survival. In this episode, we dig into what cortisol actually does, what really causes high levels, and why detoxes and “cortisol blockers” are NOT the answer. We’ll break down myths around adrenal fatigue, explore the link between exercise and cortisol and share what the research really says about supplements, stress, and lifestyle. 🎗️ Timestamps: 00:14 Quick Catch-Up & Why Cortisol Matters 07:18 What Cortisol Actually Is (beyond “stress hormone”) 09:38 Why Cortisol Isn’t Just A Stress Hormone  14:14  What Really Drives High Cortisol Levels 24:23 The Truth Behind “Cortisol Face” 29:43 Why Cortisol Detoxes Are A Scam 31:15  How Exercise Impacts Cortisol Response 36:15 Do Cortisol-Blocking Supplements Actually Work? 37:49 The Myth Of Adrenal Fatigue Explained 41:45 Final Takeaways: What Really Helps Regulate Cortisol 📒 Resources Mentioned: 🎧 34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory 📄  Sleep loss results in an elevation of cortisol levels the next evening📄  Exercise and circulating cortisol levels: the intensity threshold effect  📄  Low Calorie Dieting Increases Cortisol 📄  An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study 💛 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: michaelulloa.com Instagram: @michaelulloapt 🟡 Kate Lyman Website: katelymannutrition.com Instagram: @klnutrition Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

In this Q&A episode “Fasted Workouts, Appetite Management, and the Protein vs Fiber Debate” of the How to Fitness Podcast, we’re diving into a truly mixed bag of topics. Everything from whether you should work out fasted, to the new wave of "protein bashing," to the surprising rise of mouth taping in the wellness world. We answer your real (and sometimes hilarious) questions, tackling the science, the nonsense, and the nuance. We break down whether exercise needs to be 45+ minutes to be effective, how to handle constant hunger even when eating “healthy,” and why breastfeeding and fasting do not mix no matter what TikTok says. Mouth tape, fasted workouts, protein hate, we’re clearing up the confusion in this honest, unfiltered Q&A. 🎗️ Timestamps: 00:00 Introduction 02:16 Fasted vs. Fueled Workouts: The Science 04:38 Fasting While Breastfeeding: Is It Safe? 06:45 Mouth Taping for Better Sleep: Fact or Fiction? 10:14 Protein vs. Fiber: The Latest Debate 13:06 Constant Hunger Despite Eating Healthy? 15:50 Effective Exercise Duration: Myth Busting 17:50 Final Thoughts 📒 Resources: 🎧 45 | Intermittent Fasting Explained: The Benefits & Risks (2025) 💛 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: 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!

Have influencers convinced you that modern food is toxic, and that the only way to be healthy is to eat like your ancestors? In this episode, we will talk about ancestral eating and ask where these ideas really come from. We’ll explore the myths behind these trends, what actual science says about early human diets, and why “natural” doesn’t always mean better. Plus, we break down food fears, additives, and the realities of our modern food environment. This episode is for anyone feeling confused by food rules online, overwhelmed by wellness advice, or stuck between wanting to eat better and not knowing what to believe. If you’ve ever wondered whether you really need to give up bread or buy bone broth to be healthy, we’ve got you here! 🎗️ Timestamps: 00:40 Kate & Michael catch‑up (New member of the Ulloa Family!) 05:24 What Is “Ancestral Eating” Anyway? 07:15 Ancestral Eating on TikTok (ft. viral sourdough‑pancake clip) 12:50 Considerations on Ancestral Diets 14:30 Kate’s Experience During Her Paleo Years 16:20 Evolution of Eating 21:00 Weston A. Price Foundation deep‑dive 26:45 Paul Saladino & The Carnivore‑to‑Animal‑Based Pivot 30:23 Truth About Modern Food & Marketing 36: 55 What People Should Know About Additives & Preservatives 42:31 Why Talk About Food Environment 48:05 Diet Nostalgia, MAHA Movement & Final Takeaways 📒 Resources: 🎧 12 | Is Food Addiction Real? Exploring Hyperpalatable Foods & Their Impact 🎧 46 | How Food Marketing Controls Your Eating Habits 🔗 Reddit: Why do we aspire to eat like our ancestors? 🔗 To Follow the Real Early Human Diet, Eat Everything by Kate Wong 🔗 The Evolution of Diet by Ann Gibbons 🔗 The Ethics of Ancestral Eating by Caroline Stewart 🔗 Neandertals ate their veggies, their feces reveal by Ann Gibbons 📄 Hunter-gatherers as models in public health 📄  Natural environments, ancestral diets, and microbial ecology: is there a modern “paleo-deficit disorder”? 💛 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: 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!

Is Vitamin D really as essential as everyone says or are we just overhyping another supplement? After getting tons of questions following our popular creatine episode, we realized people are equally confused about Vitamin D. So in this one, we’re breaking it all down: what Vitamin D actually is, where it comes from, who’s most at risk for deficiency, and how it’s connected to things like bone health, mood, immune function, and even PCOS. By the end of this episode, you’ll know if Vitamin D matters for you, what dose is right, and why sunlight might not be enough based on your lifestyle. 🎗️Timestamps: 00:30 Hosts Catching Up: Yawning & Sleep Deprivation 02:27 Revisiting the Creatine Episode 05:00 What to Expect in This Episode (Overview of Key Points) 05:53 What Is Vitamin D & the Difference Between D2 and D3 07:03 How Vitamin D Impacts Bone Health 09:45 Pros, Cons & Where to Actually Get Vitamin D 11:00 Common Misconceptions About Sunlight & Vitamin D 12:37 Dietary Sources & Fortified Foods with Vitamin D 17:28 How Obesity, Breastfeeding & Digestive Disorders Affect Vitamin D 19:57 Navigating Conflicting Research on Vitamin D 24:58 Immunity, Respiratory Illness & the COVID Controversy 30:50 Mental Health, Seasonal Affective Disorder & Vitamin D 36:50 New 2025 Research: Vitamin D’s Role in Managing PCOS 39:46 Final Takeaways 📒 Resources: 🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To) 🎧 40 | Scandals in the Supplement Space 📱 @pcosnutrition on Instagram 📄 Center for Health Research — Vitamin D Potency Varies Widely in Dietary Supplements 📄 National Institute for Health and Care Excellence — Vitamin D: supplement use in specific population groups 📄 Scientific Advisory Committee on Nutrition — Vitamin D and Health Report 📄 Martineau et al., BMJ 2017 — Vitamin D supplementation to prevent acute respiratory tract infections 📄 Callegari et al., JAMA Psychiatry 2024 — Vitamin D supplementation and depression meta-analysis 📄 Parliamentary Office of Science and Technology 2021 — 💛 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: 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 Q&A episode "Is Your Metabolism Really Broken? What Science Actually Says", we dive into one of the most misunderstood topics in health and fitness: metabolism. From what metabolism actually is, to how much control you really have, we’re here to squash the confusion and offer straightforward, science-backed insights. Whether you think your metabolism has slowed down with age, been damaged by dieting, or needs boosting with supplements, this episode will help you focus on what actually matters for your health and results. TIMESTAMP: 00:00 Introduction on Metabolism 00:54 Understanding Metabolism Basics 01:20 Personal Story on Metabolism Misconceptions 02:58 Breaking Down Metabolism Components 06:40 Impact of Muscle Mass on Metabolism 09:04 Metabolism and Aging 12:15 Effects of Dieting on Metabolism 14:54 Foods and Supplements: Do They Boost Metabolism? 17:24 Steps to Take for a Slow Metabolism 18:37 Calculating Total Daily Energy Expenditure 📌 Resources Mentioned: - Michael’s Instagram post on metabolism visual - The “Biggest Loser” metabolism study - Harris-Benedict Equation calculator (for estimating TDEE) - #34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory 💛 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: 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!

Is your diet helping or hurting the planet? In this episode “Lowering the Environmental Impact of Your Diet (Without Going Vegan)” of How to Fitness Podcast, Kate takes the hot seat to explore the environmental footprint of what’s on our plate. From beef vs. bananas to oat milk vs. dairy, we break down the myths, the nuance, and the science behind food choices and what actually makes a difference. This episode isn’t about shame. It’s about awareness, practical swaps, and making sustainable habits easier to stick with. Resources Mentioned: - Not the End of the World – Hannah Ritchie - Ep 36: Does Milk Cause Inflammation? - Ep 9: Organic Foods – Myths & Truths - Water Footprint of Food Guide - Carbon Footprint of Meat Substitutes - Plant-Based vs. Cow’s Milk - Food Loss and Waste Overview - Environmental Impact of Food Waste - Global Emissions & Food Waste - Global Food Waste Emissions Report - Key Food Waste Facts - Food Production 2024 - Food Waste and the Planet - 11 Food Waste Facts - The False Dichotomy of Systemic and Individual Action  💛 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: 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!

Is the fitness industry helping men get healthier or just teaching them to suffer in silence? In this episode “Toxic Masculinity: The Dark Side of Fitness Culture” of The How to Fitness Podcast, Kate Lyman and Michael Ulloa confront the damaging influence of toxic masculinity in the fitness industry. They explore how modern fitness culture has become more about proving dominance than promoting true health and well-being and the real-life consequences are staggering. From the rise of steroid use among young men and the glorification of shredded, emotionally numb "alpha males" to the mental health crisis among male gym-goers, this conversation goes deep. Michael shares the personal toll of calling out toxic culture online, while Kate reveals why she left the CrossFit world after years of enduring misogyny. This episode isn’t just a takedown of “gym bro” culture, it’s a wake-up call. If you're a fitness professional, health coach, or simply someone navigating your wellness journey, this conversation will change how you see the industry. TIMESTAMPS: 00:00 Introduction to Unrealistic Fitness Ideals 00:17 Hosts Catch Up After a Break 00:56 Kate's Offline Week Adventures 03:35 Michael's Excitement for Today's Topic  04:49 The Impact of Toxic Masculinity in Fitness  05:55 Reading from 'Men Who Hate Women'  10:59 Defining Toxic Masculinity  15:43 Personal Experiences with Toxic Masculinity  19:10 Social Media's Role in Perpetuating Toxic Ideals  20:57 The Power of Self-Talk in Fitness  21:04 Toxic Masculinity in the Fitness Industry  21:34 Social Media's Role in Promoting Toxic Fitness Culture  22:40 Masculinity Marketing in Wellness Trends  23:15 Viral Fitness Influencers and Performative Masculinity  25:02 The Harmful Impact of Toxic Fitness Culture  25:41 Mental Health and Body Image Issues in Men  28:30 Steroid Use in the Fitness Industry  34:32 The Normalization and Risks of Steroid Use  37:12 Creating Inclusive Fitness Spaces  41:26 Final Thoughts and Call to Action 📚 Resources Mentioned: Book: Men Who Hate Women by Laura Bates TV Show: Adolescence – A must-watch on toxic masculinity and youth culture Mental Health Stats: Campaign Against Living Miserably (CALM), Mental Health Foundation Influencer Analysis: Liver King, Brian Johnson, and the problem with performative health - 48 | How to Fix Your Feed and Feel Better About Your Body with Natasha Devon - UK Anti-Doping Report  - The global epidemiology of anabolic-androgenic steroid use: a meta-analysis and meta-regression analysis  - C 💛 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: 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!