How to: Fitness Michael Ulloa and Kate Lyman

In today’s episode we explore the question of ‘do we need to exercise?’. We take a deep dive into the extent to which we can control our own health outcomes. Does exercise really benefit health? What is the minimal effective dose? Can we hack our genetics to improve our health markers? Also within this episode we take a look at the 10,000 step goal and find out why we are all so obsessed with hitting this cemented goal. We finish up the episode with some takeaway points for you to improve your health without focussing on exercise.
4:30 Our health is controlled by so many factors, but how much does exercise play a role. Here we list the benefits of regularly doing exercise.


9:25 What is the minimal effective dose of exercise? For those who are busy, how can we get the most ‘bang for buck’ with our exercise schedule?


14:20 Is more exercise always better? Is there a maximum amount of exercise that is good for the human body?


17:23 Can we ‘hack’ our health and bypass genetic and environmental factors?


22:35 How much does genetics play a role in the way our body looks? Will working out and eating exactly like your favourite influencer give you a body just like theirs?


27:35 Muscle building and genetics. How much does our ability to grow muscle come down to genetic factors?


30:30 Here we explore the social determinants of health - these are the economic and social conditions that influence differences in health status.


34:40 What is the deal with 10,000 steps. Is this the benchmark of ‘good health’ and why are we all so obsessed with achieving this goal?


39:40 We discuss the strong correlation between grip strength and mortality risk.


42:00 How can we improve our health without exercising? Here we list some top tips to get started with!


Due to limited space in the show notes, email michaelulloapt@gmail.com for references.


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In today's episode of the 'How to: Fitness' podcast, we take a deep dive into food labels. We delve into how nutrition labels evolved from primarily addressing food safety and illness prevention to focusing on health and calorie content, we examine how calorie information has expanded from packaged foods to being included in restaurant menus, and we discuss whether or not this constant focus on nutritional information is helpful...or actually harmful. 
02:06 The Evolution of Nutrition Labels
03:59 The Impact of Nutrition Labels on Fitness and Health
10:03 The History and Politics of Food Labeling
24:05 Understanding Serving Sizes and Calorie Standards
26:06 The Problem with Nutrition Labels
33:11 The Influence of Nutrition Labels on Consumer Behavior

Due to limited space in show notes, email for references: kate@katelymannutrition.com


Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.

Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/

Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/

In this episode of the 'How to Fitness Podcast', we bust common myths about food and products. We tackle misinformation about aspartame, oatmeal, Himalayan sea salt, seed oils, and sunscreen (not a food, we know!). From debunking aspartame's carcinogenic risks to clarifying the benefits of Himalayan sea salt, we advocate for knowledge and critical thinking around our food choices rather than giving in to fear mongering from the internet. Join us for a fact-based discussion that promotes critical thinking and reliance on scientific evidence.


01:28 Aspartame: We talk about the carcinogenic properties of aspartame, how aspartame is qualified as a Group 2B carcinogen (possibly carcinogenic to humans), and the actual dosage of aspartame needed to warrant concern (it’s a lot!).


06:04 Oatmeal: Oatmeal is having a moment on social media being demonized for countless reasons. Claims demonizing oatmeal are unfounded, especially around claims of inflammatory effects of oats or oats having negative impact on GI health. We talk through specific research that promotes the health of oatmeal and how we can consume oatmeal in a way that promotes more satiety.


10:14 Himalayan Salt: We’re not just talking about the baseless claims promoting Himalayan salt as superior, but also dispelling hate for typical table salt. Himalayan salt is touted as a better option due to containing trace minerals, of which amounts are very little. Himalayan salt, however, does contain fewer microplastics.


16:02 Seed Oils: Few foods are talked about with as much fear mongering as seed oils, with a lot of the internet demonizing seed oils for being inflammatory, because they’re refined, due to low smoke point, and more. Seed oils are aren’t our nutritional downfall, but foods high in seed oils are often also less healthful foods like ultra processed foods. We talk through studies that discuss the impact of seed oils on inflammatory markers and also discuss nuance around the topic of smoke point.
Video from Food Science Babe: https://www.youtube.com/watch?v=PJzJVHhKV28


25:05 Sunscreen: While this isn’t a food, sunscreen made it into this episode because of the similar fear mongering around the topic of sunscreen. A lot of potential harm around sunscreen is exclusive to animal studies, and statements around the danger of sunscreen due to ingredients are often unfounded. We talk through the different types of sunscreen (physical blockers and chemical blockers). Some ingredients in chemical blockers (commonly oxybenzone) have raised concerns as being hormone disrupters, but this has only been seen in rats eating oxybenzone.


30:35 We receive a lot of fear mongering messaging on a daily basis, and it’s incredibly easy to get caught up in all we read and hear. We can all utilize a bit more critical thinking in the way we approach fear around food (and products) in a way taht supports our health rather than leaving us constantly scared.


Due to limited space in show notes, email for references: kate@katelymannutrition.com


Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.

Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/

Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/

How does what we eat influence our mental health?
In today's episode of the 'How to: Fitness' podcast, we take a deep dive into the relationship between diet and mental health. We discuss and studies and evidence to support the impact of different foods and diet patterns, such as Mediterranean and Japanese diets, on cognitive function and psychological well-being. We also discuss the emerging field of nutritional psychiatry, as well as the dangers of relying solely on diet and supplements for mental health treatment. Finally, we delve into the importance of hydration, the dangers of under-eating, and emphasize the value of enjoying food and making healthy choices that are sustainable in the long term.


02:11 The food we eat is responsible for fueling our brain. Our brain uses about 20% of the total energy we consume daily, and our focus can be directly correlated with our caloric intake. The brain cannot run on empty.


06:38 Many vitamins are needed to support brain function, and must be sourced from the food we eat. We talk about specific vitamins essential to our brain health. Do greens powders play a role in getting the micronutrients we need?


13:19 Our gut health is closely related to our brain function - think about feeling butterflies or knots in your stomach when feeling anxious. The link between the digestive system and the brain is a emerging field of study.


17:00 Mediterranean and Japanese diets have been found to have a positive correlation with gut and brain health, and supporting overall mental health. Something similar in these two diets is a focus on whole foods, fewer processed foods, and a focus on community.

22:30 There is a potential link between ultra-processed foods and risk of psychological distress, including depression and more anxious days. Alcohol consumption is also linked to poor mental health outcomes.


26:50 There are so many “uncontrollables” present in our lives and mental health, but we also have certain areas we can “control;” nutrition can be one of those “controllables.” The ability to choose how we fuel our bodies and the foods we buy IS a privilege.


31:00 What is nutritional psychiatry? It is an emerging field of practice that explores how the type of food we eat impacts our brain’s functionality. We have very mixed thoughts on this field of work as there are some concerning cons alongside the potential benefits.


35:01 We talk through practical tips to incorporate helpful food choices into our diets that can improve our mental health. These include more fruits and vegetables (and making them enjoyable), staying adequately hydrated, and ensuring we’re not underfueled.

Due to limited space in show notes, email for references: kate@katelymannutrition.com


Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.

Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/

Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/

In this episode of How To: Fitness we are discussing the impact of diet talk and “Fat Talk” received by our families and how that may have shaped our eating behaviors and relationships with foods. We discuss the role parents and siblings play in self-image, body dissatisfaction, and unsupportive dietary habits. We talk about how to foster a better relationship with food as we work to interrupt old cycles and disrupt negative diet messaging.
Note: In this episode there is talk of eating disorders and weight. If those subjects are triggering to you, it may be best to skip this episode and tune in to the next episode.


01:00 Today we’re talking about “Fat Talk” in reference to communication characterized by comments or conversations that focus on body weight, size, shape, or appearance in a critical manner. "Fat talk" can contribute to the perpetuation of societal body ideals, body shaming, and the reinforcement of harmful stereotypes related to weight and appearance. This term comes from the “Family Fat Talk Questionnaire.”
5:19 This type of talk often involves expressing dissatisfaction with one's own body or making negative comments about the bodies of oneself or others. "Fat talk" can contribute to the perpetuation of societal body ideals, body shaming, and the reinforcement of harmful stereotypes related to weight and appearance.
8:30 When looking at the literature, there is a correlation between family criticism and body dissatisfaction and disordered eating.
12:49 Although both parents are influential in the development of a kid’s self-esteem, mothers are particularly impactful on their daughters body image.
16:50 If we think about how children learn — through observation, modeling, and imitation — we can recognize our responsibility to model positive behaviors and a positive relationship with food.
21:27 Sibling relationships are unique in the family structure because siblings are both family and peers.Since siblings are raised with the same family values, a sister can be a vehicle to reinforce negative attitudes towards body image. Fathers also play a large role — in both their comments and their engagement in the family.24:09 The 'Almond Mom' is a stereotypical caricature of thin ideals that is often representative of the message we grew up with. We can acknowledge that these messages may have been made with good intentions, and are also learned behaviors and messages from previous generations.
30:00 Family is not the only place we receive negative messaging about our bodies. Dieting talk through TV, social media, and celebrities impacts youth of all ages.
32:00 With a greater awareness of the “fat talk” issue comes a greater opportunity to reject diet culture. Are boundaries worth it? Is the goal to change our family talk, or just protect ourselves from it? Our priority is breaking this cycle of family fat talk, and the way we go about it can start with removing labels of “good” or “bad” from food and not making body comments of any kind.
37:10 We cannot model new behaviors if we haven’t focused on our own relationship with food first. The way our body looks is a poor barometer of our health and wellbeing, and if we can shift our focused from appearance to habits and enjoyment, we can start shifting the old narrative.
42:50 It’s impossible to not want our family and friends to have peace in their bodies, and that starts with changing the messaging for ourselves and working past the old, harmful messaging and diet talk we have been taught in the past.


Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.

Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/

Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/

Today’s episode is a quick-fire Q&A answering questions from listeners. We discuss carb cycling, whether you should workout when tired, calorie tracking, and more.
0:45 Is carb cycling necessary?


2:07 Is it okay to still do a workout if I am tired? (i.e. didn’t sleep well/enough)


4:07 If I burn off 250 calories exercising, can I eat back 250 calories?
Note: This was the article I was thinking about in terms of measuring inaccuracy of smart watches: https://med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html?microsite=news&tab=news. It is quite outdated now and I could find various more recent studies with a wide range of reported error for several different common smart watches.Here is an article you may find helpful on this topic: https://physiqonomics.com/please-stop-eating-back-exercise-calories/7:06 Do you need to modify workout styles/choices as you age?

9:28 How to start weight training? I do and then stop every time.


Have more questions about any other topic related to your nutrition and fitness? Send them our way!


Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.

Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/

Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/