How to: Fitness

Michael Ulloa and Kate Lyman
  • 5.0 (68)
  • Fitness
  • Updated Weekly

What’s the deal with MLMs? How are weight loss drugs reshaping body standards? Can we actually trust what supplement companies are selling us Why do we eat the way we do - and who’s influencing it? Veteran coaches Michael Ulloa and Kate Lyman are here to pull back the curtain on the wellness industry. How To: Fitness is a myth-busting, BS-free podcast that dives into the messy, nuanced, and often confusing world of fitness and nutrition. With evidence-based insight, candid takes, and digging into the darker corners of the wellness space, we help you make sense of what actually matters for your health—and what’s just noise.

  1. Jul 20

    75 | What AI Means For The Future Of Wellness

    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: 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!

  2. Jul 6

    74 | What Actually Counts As Strength Training?

    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: 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!

  3. Jun 22

    73 | Should You Add Collagen To Your Supplement Stack?

    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 💛 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!

  4. Jun 8

    72 | PCOS To PMOS: What the Name Change Means For Women’s Health

    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: 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!

  5. May 24

    71 | Listener Q&A: Answering Your Biggest Exercise Questions

    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: 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!

  6. May 11

    70 | Macronutrients 101: Why Your Body Needs Carbs, Fat & Protein

    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: 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!

  7. Apr 27

    69 | Who Convinced Us We Need Electrolytes?

    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: 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!

  8. Apr 13

    68 | Soy And The Estrogen Fear That Won’t Go Away

    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: 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!

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About

What’s the deal with MLMs? How are weight loss drugs reshaping body standards? Can we actually trust what supplement companies are selling us Why do we eat the way we do - and who’s influencing it? Veteran coaches Michael Ulloa and Kate Lyman are here to pull back the curtain on the wellness industry. How To: Fitness is a myth-busting, BS-free podcast that dives into the messy, nuanced, and often confusing world of fitness and nutrition. With evidence-based insight, candid takes, and digging into the darker corners of the wellness space, we help you make sense of what actually matters for your health—and what’s just noise.

Information

  • Creator
    Michael Ulloa and Kate Lyman
  • Years Active
    2023 - 2026
  • Episodes
    78
  • Rating
    Explicit
  • Copyright
    © 2026 How to: Fitness
  • Show Website
    How to: Fitness