How to: Fitness

Michael Ulloa and Kate Lyman
  • 5.0 (50)
  • 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. 4D AGO · BONUS

    Walk n' Talk: Should You Be Worried About Lead in Your Supplements?

    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. 🟡 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!

    11 min

  2. OCT 6

    60 | Cold Water Immersion: The Chilling Truth Behind Ice Baths

    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. 🟡 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!

    38 min

  3. SEP 22

    59 | The Proteinification of Everything

    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. 🟡 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!

    59 min

  4. SEP 8

    58 | The Science of Cravings with Dr. Raphael Cuomo

    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. 🟡 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!

    50 min

  5. AUG 25

    57 | Cortisol: The Most Misunderstood Hormone in Fitness

    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. 🟡 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!

    44 min

  6. AUG 11

    56 | Q&A: Fasted Workouts, Appetite Management, and the Protein vs Fiber Debate

    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. 🟡 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!

    19 min

  7. JUL 28

    55 | Is “Eating Like Your Ancestors” Making You Healthier?

    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. 🟡 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!

    53 min

  8. JUL 14

    54 | Should Everyone Be Taking Vitamin D?

    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 — Vitamin D and COVID-19 📄 National Library of Medicine — Effects of 💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 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!

    42 min
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Trailer

5
out of 5
50 Ratings

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 - 2025
  • Episodes
    62
  • Rating
    Clean
  • Copyright
    © 2025 How to: Fitness
  • Show Website
    How to: Fitness

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