How to: Fitness

Michael Ulloa and Kate Lyman
  • 5.0 (60)
  • 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. 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!

    22 min

  2. 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 N 💛 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!

    47 min

  3. 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!

    54 min

  4. 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!

    36 min

  5. Mar 30

    67 | GLP-1 Medications: Short-Term Fix or Long-Term Solution?

    Send us Fan Mail 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 2025  📃 GLP-1 use in the UK & US 🔗 Report on GLP-1 impacts on businesses and marketing 🔗 Complete list of resources: Resources | 67 💛 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 1m

  6. Mar 16

    66 | Listener Q&A: HRV, the Protein Push & the New US Dietary Guidelines

    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  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!

    22 min

  7. Mar 2

    65 | How Health Influencers Spread Misinformation with Mallory DeMille

    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: 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!

    48 min

  8. Feb 16

    64 | Food Intolerance Testing Is a Big Business & Here’s Why

    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. 📒 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: 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!

    37 min
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Trailer

5
out of 5
60 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
    74
  • Rating
    Explicit
  • Copyright
    © 2026 How to: Fitness
  • Show Website
    How to: Fitness

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