How to: Fitness

Send us Fan MailIn this Q&A episode of How to Fitness Podcast, we tackle the most common struggles beginner clients face from staying consistent at the gym to eating healthy without tracking every bite. Whether you’re trying to balance social events with your goals or wondering if you really have to weigh yourself, this episode breaks down the mindset shifts and strategies that actually create sustainable change. We explore why your weight isn’t the best measure of progress, what to prioritize when life gets busy (hint: it’s not your macros), and how to stop relying on motivation and build habits that last. Plus, Kate shares her personal three health non-negotiables and you might be surprised what tops the list. If you’ve ever asked yourself: “Do I have to count calories to see results?” “Why can’t I stay consistent with working out?” “How can I enjoy food and still stay on track?” This episode is for you. 💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailBody image isn’t about loving your body — it’s about respecting it. In this episode of the How to Fitness Podcast, we’re joined by mental health advocate, writer, and broadcaster Natasha Devon, MBE to explore what healthy body image really means and how social media, culture, and our personal habits shape the way we see ourselves.We talk about how to navigate body image challenges, especially on the tough days, and why “fixing” your body isn’t the answer. Natasha shares her unique insights from working with young people and dives into the deeper conversations we all should be having — from the way fitness is marketed to men and women, to how parents can set healthier digital boundaries for their kids.We also cover how to game the algorithm for a healthier social media experience, the underrated power of seeing diverse bodies online, and why bad body image days are completely normal (and manageable).If you’ve ever struggled with how you feel about your body, felt overwhelmed by social media, or wondered how to help the next generation build real self-esteem, this episode is a must-listen.📚 Resources & MentionsNatasha Devon’s Book: Clicks: How to Be Your Best Self Online – Ideal for teens and adults who want to rethink their digital habitsThe Kindness Method by Shahroo Izadi – A compassionate approach to habit changeSmartphone Free Childhood – A parent-led movement advocating for later social media useLBC Radio Show with Natasha Devon – Saturdays, 6–9 PM GMTNaked Beach (Channel 4 documentary) – Experiment on body positivity through diverse body exposureFollow Natasha on Instagram: @natashadevon💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailWe’ve all been told that stretching is a must, but is it really? In this episode of How to Fitness Podcast, we are breaking down the real science behind stretching and whether skipping it is something you should actually feel guilty about.We dive into the different types of stretching, including static, dynamic, ballistic, and PNF, and reveal what research says about their effects on injury prevention, performance, and recovery. Spoiler alert: Static stretching before a workout might not be as beneficial as you think, and in some cases, it can actually hurt your performance.So what should you do instead? We will talk about why dynamic stretching is a game-changer and how to warm up effectively without wasting time on unnecessary stretches.If you have ever wondered, "Are we doing stretching all wrong? Do we really need to stretch before every workout?" this episode is for you. We are here to clear up the confusion and help you create a fitness routine that actually works.Timestamps:00:00 – Introduction: Should You Feel Guilty for Skipping Stretching?00:42 – The Science of Stretching: What Research Actually Says05:53 – Breaking Down the Different Types of Stretching12:13 – Does Stretching Really Prevent Injuries?17:31 – The Obscure Relationship Between Stretching & Injury Prevention18:59 – Dynamic vs. Static Stretching: Which One Is Better?25:14 – Can Stretching Reduce Soreness & Speed Up Recovery?28:16 – Answering Common Stretching Questions31:39 – Final Thoughts & How to Stretch SmarterResources Mentioned:Stretching and Joint Range of Motion: PubMed StudySurvey on Stretching Benefits Among Austrian Health Practitioners: PMC ArticleStretching in Military Recruits – A Study on Effectiveness: PubMed StudyStretching and Injury Prevention – An Obscure Relationship: PubMed StudyStatic Stretching and Its Effects on Force & Jumping Performance: PubMed StudyDoes Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review: Wiley Online LibraryAcute Effects of Dynamic Stretching on Muscle Flexibility and Performance: PubMed StudyPost-Exercise Stretching and Its Effectiveness in Short-Term & Delayed Recovery: PubMed Study💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailHow much of our food choices are truly ours, and how much is shaped by powerful marketing strategies?In this episode of the How to Fitness Podcast, we dive deep into how food marketing influences our eating habits, from grocery store purchases to social media trends. We uncover the subtle but powerful ways companies use colors, buzzwords, and advertising to manipulate our perceptions of health and nutrition.From misleading labels to childhood-targeted marketing, we discuss why it's so easy to fall for food industry tricks and how you can take back control of your food choices.Join us as we break down the psychology behind food packaging, the impact of marketing on our hunger cues, and what we can do to make informed, intentional eating decisions.Timestamps:00:00 Introduction02:06 How Food Marketing Shapes Our Eating Habits07:45 The Power of Packaging & Labeling Tricks13:15 The Psychology Behind "Healthy" Buzzwords 18:00 Why Kids Are the Most Vulnerable to Food Ads 24:10 Social Media's Role in Shaping Eating Habits 30:20 How Companies Influence Portion Sizes 38:55 What Can We Do? Practical Tips for Smarter Food ChoicesResources Mentioned:WHO Guidelines on Food Marketing & Public Health: { https://news.un.org/en/story/2023/07/1138322#:~:text=The new WHO guidance recommends,known by its acronym HFSS }Bite Back 2030 - Youth-Led Nutrition Advocacy: { https://www.biteback2030.com/ }The Influence of Food Marketing on Childhood ObesityEmma Boyland’s Research on Food Advertising & ChildrenEthan Pancer’s Study on Food Branding & Consumer Choices💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIs intermittent fasting the ultimate health hack or just another overhyped trend?In this episode of the How to Fitness Podcast, we take a deep dive into intermittent fasting—breaking down its history, different fasting methods, and the science behind the claimed benefits. Does it truly improve weight loss, mental clarity, and longevity, or are these just exaggerated health claims?We also discuss who might benefit from intermittent fasting and why it may not be the right choice for everyone. By the end of this episode, you’ll have the evidence-based insights you need to decide if intermittent fasting aligns with your goals and lifestyle.Timestamps:00:00 – Introduction & Personal Experiences with Fasting04:00 – The History of Intermittent Fasting & Its Popularity07:30 – Different Types of Intermittent Fasting Explained12:00 – Does Fasting Improve Weight Loss? What the Research Says18:00 – Hunger, Energy, & Mood: What to Expect on IF22:00 – The Gut-Brain Connection & Fasting’s Impact on Metabolism26:00 – Intermittent Fasting & Muscle Loss: What You Need to Know30:00 – Is IF Safe for Women? What Experts Say35:00 – Fasting for Longevity: Truth or Overblown Hype?40:00 – Final Thoughts: Who Should & Shouldn’t Try Intermittent FastingResources Mentioned:📚 Studies & ReportsMeta-analysis on intermittent fasting & weight loss (2024)Study on fasting & muscle loss risksInternational Menopause Society statement on fasting for women🔗 Further Reading & ResearchScience Behind Intermittent FastingHow Fasting Affects MetabolismListen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodesWe’d love to hear your thoughts!Share your feedback or questions in the comments below! And while you’re here, don’t forget to subscribe to our podcast and hit that notification bell so you never miss an episode.💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailHow much do you really know about the hosts of How to Fitness Podcast?In this episode 44, "Q&A: Fitness, Parenthood & Business (2025)," we take a step back from our usual discussions on health and fitness to answer some of your most asked questions. From our personal milestones to the biggest lessons we’ve learned in business and life, this episode is all about getting to know us on a deeper level.We talk about the changes we’ve experienced since our last Q&A episode, what we’re looking forward to in 2025, and how our perspectives on fitness, nutrition, and work-life balance have evolved.Timestamps:00:00 – Introduction: Why we’re revisiting this episode03:00 – What we’re most excited about in 2025 (personally & professionally)07:30 – The reality of starting a business & lessons learned10:45 – How parenthood changed our approach to fitness & nutrition15:30 – The challenges of learning a new language18:50 – Finding time for hobbies & socializing outside of work23:30 – Final thoughts & listener questionsRESOURCES MENTIONED:🎧 Ep. 01: Meet Your Hosts: Michael Ulloa and Kate Lymanhttps://www.buzzsprout.com/2171581/episodes/12952683Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodesWe’d love to hear your thoughts!Share your feedback or questions in the comments below! And while you’re here, don’t forget to subscribe to our podcast and hit that notification bell so you never miss an episode.💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Is BMI a credible health measure or an outdated, harmful tool? Discover its troubling history linked to racial bias and how it shapes perceptions of health. The discussion urges a shift toward more accurate and inclusive health metrics that recognize body diversity. Hear personal experiences that challenge the effectiveness of BMI and explore alternative assessments that promote better understanding of health. It's a compelling call to revolutionize how we think about wellness!

Send us Fan MailAre GLP-1 weight loss drugs the solution we've been waiting for—or just another manifestation of diet culture in disguise?In this episode 42, "GLP-1 Medications Explained: What You Need to Know in 2025," of the How to Fitness Podcast, we dive into the hype, hope, and hard truths surrounding medications like Ozempic and Wegovy.Join us as we break down the science behind GLP-1 drugs, discuss their benefits for obesity and metabolic health, and explore the potential risks and ethical dilemmas tied to their use. From celebrity endorsements to compounding pharmacies and societal pressures, this episode uncovers the complexities of these groundbreaking yet polarizing treatments.Tune in to get the facts, hear real-world insights, and learn how to navigate this evolving topic with clarity.TIMESTAMPS:00:00 Introduction and Personal Opinions on Weight Loss Medications 00:23 Welcome to the How to Fitness Podcast 01:07 Revisiting the Ozempic Revolution 03:04 Understanding GLP-1 Medications 04:19 Mechanisms and Effects of Semaglutide 07:00 Personal Experiences and Observations 10:22 The Broader Impact and Misconceptions 20:34 Celebrity Influence and Public Perception 23:16 Exploring Telehealth and Accessibility 23:57 Exploring Telehealth Weight Loss Options 28:15 Compounding Pharmacies: Pros and Cons 29:58 The Risks of Compounded Medications 34:22 The Social Implications of Weight Loss Drugs 39:33 Long-Term Use and Ethical ConsiderationsRESOURCES MENTIONED: 🟡 The Ozempic Revolution: Exploring the Soaring Popularity of GLP-1 Drugs https://www.buzzsprout.com/2171581/episodes/12924933 🟡 Due to character limits, all resources mentioned can be found on our YouTube Channel @HowToFitnessPodcast💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailAre you tired of detox fads that promise the world but deliver disappointment?In this episode 41 " The Detox Myth: Exploring the truth behind toxins and wellness trends " of the How to Fitness Podcast, we dive deep into the murky waters of detox diets, cleanses, and the buzzwords that often mislead us.Tune in to learn how to spot misinformation and protect yourself from false promises circulating on social media. This is a critical episode to help you understand why you don't need those expensive detox teas or cleanses and what genuine steps you can take to maintain your health.TIMESTAMPS:00:00 Introduction to Toxins04:17 The Myth of Detoxing13:02 How Our Bodies Detox Naturally20:33 Debunking Juice Cleanses22:42 The Myth of Detox Diets for Weight Loss26:34 The Truth About Detox Teas and Supplements27:54 The Dangers of Colon Cleanses and Enemas31:19 Activated Charcoal: Risks and Realities32:44 Natural Ways to Support Detoxification36:39 Final Thoughts and RecommendationsRESOURCES MENTIONED:🟡 2020 Systematic Review on Coffee Enemashttps://pubmed.ncbi.nlm.nih.gov/32899046/🟡 Do detoxes work?https://pubmed.ncbi.nlm.nih.gov/25522674/🟡 Ep. 20 - Why Sleep Isn’t Boring: What We Don’t Know About Sleephttps://howtofitness.buzzsprout.com/2171581/episodes/13654757-20-why-sleep-isn-t-boring-what-we-don-t-know-about-sleep💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

Send us Fan MailIn this episode of the How To Fitness podcast, Michael Ulloa and Kate Lyman take a deep dive into the largely under-regulated supplement industry. We draw attention to the history, legislation, and current state of dietary supplements in the U.S. and explore the critical role of influencer marketing, and the various risks and health implications associated with mislabeled and contaminated supplements.This episode shares some surprising background about the controversial history of some well-known supplements and helps you navigate a market saturated with potentially unsafe products.01:59 The passing of the DSHEA in 1994 allowed manufacturers of supplements to make general health claims about their products without going through the FDA to prove safety or efficacy. This “free market” approach has led to a boom in supplements both manufactured and consumed. 05:11 Have you heard of Chris Ashenden? Probably not. But have you heard of AG1/Athletic Greens? Probably! We do a mini deep dive into his shady past as a grifter.9:50 Dietary supplements are considered food, not drugs or medicine. This opens up supplements to more possibilities and fewer regulations than medications. Supplement companies cannot make medical claims, and that’s where broad disclaimers come in. Resource Michael referenced: Aragon AA. I was just approached (again) by an Herbalife distributor – is it safe?  from AARR May 2016 12:22 An example of the underregulated nature of the supplement industry and power of disclaimers shared with a Shilajit supplement, something trending heavily on Tik Tok right now.16:26 Supplements are linked with rising accounts of kidney and liver issues, especially due to herbal supplementation. We discuss a recent contamination of an herbal supplement and how it’s been handled by the FDA.20:48 Proprietary blends are used to protect trade secrets, but can lead to some confusing and misleading information about the dosage and efficacy of ingredients in a supplement.26:20 To get the safest supplements possible, seeking out supplements that are third party tested helps ensure that the ingredients listed are actually what the supplement contains. Resource on contamination in supplements: https://journals.sagepub.com/doi/10.1177/1060028019900504#:~:text=Microbial Contamination,-Many dietary supplements&text=According to the US Pharmacopeia,Staphylococcus aureus%2C or Clostridium species32:50 As consumers, we carry the risk from consuming supplements without the information and research we need. Often, studies of supplements are funded by the company producing the product.33:42 Influencer marketing plays a huge role in 💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode.🟡 Questions & SuggestionsWe love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here🟡 How to: FitnessInstagram: @howtofitnesspod🟡 Michael Ulloa Website: michaelulloa.com Instagram: @michaelulloapt🟡 Kate Lyman Website: katelymannutrition.com Instagram:  @klnutritionThank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!