How to: Fitness

Michael Ulloa and Kate Lyman
  • 5.0 (55)
  • 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. 3D AGO

    63 | How the Wellness Industry Preys on Menopausal Women

    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!

    1h 5m

  2. JAN 19

    62 | The Science vs. The Hype of Recovery

    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!

    43 min

  3. JAN 5

    61 | Are Superfoods a Scam?

    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!

    50 min

  4. 12/15/2025

    Walk n' Talk: What Is Fibermaxxing And Should You Try It?

    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!

    11 min

  5. 11/10/2025 · 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. 🟡 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!

    11 min

  6. 10/06/2025

    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. 🟡 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!

    38 min

  7. 09/22/2025

    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. 🟡 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!

    59 min

  8. 09/08/2025

    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. 🟡 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!

    50 min
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5
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55 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 - 2026
  • Episodes
    66
  • Rating
    Clean
  • Copyright
    © 2026 How to: Fitness
  • Show Website
    How to: Fitness

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