Send us Fan Mail

There is a massive push for strength training right now in the fitness space - which we love! But not every hard workout is strength training and knowing the difference can help us better understand how our training is (or isn’t) supporting our specific goals.

If you've ever wondered whether Pilates, swimming, F45, Burn Boot Camp or walking with a weighted vest actually "count" as strength training, this episode is for you. Kate walks through what truly defines strength training, what doesn't, and why concepts like mechanical tension and progressive overload matter if your goal is getting stronger or building muscle.

If you're new to lifting or simply want to be more intentional with your workouts, we hope this episode helps you better understand what actually counts as strength training so you can spend less time guessing and more time moving with purpose.

🎗️ Timestamps:
05:54 Introduction To Strength & Resistance Training: Why It Matters For Everyone
20:18 Why Strength Training Is One Of The Best Things You Can Do For Your Health
22:50 What Actually Counts As Strength Training? Understanding Mechanical Tension
29:15 Does Feeling The Burn Mean It's Working? & Progressive Overload Explained
34:39 What The Research Says: How Many Days Should You Train & How Many Muscle Groups Matter?
42:35 Practical Tips To Maximize Strength & Muscle Growth
46:51 What Doesn't Count As Strength Training (Even If It Feels Hard)
49:25 Do Pilates, Swimming, F45, Burn Boot Camp & Weighted Vest Walking Count?
55:20 Do You Really Need A Smartwatch To Track Strength Progress?
56:44 Final Takeaways: Focus On What Actually Builds Strength

📒 Resources Mentioned:
📃 QuickStats: National Health Interview Survey, United States, 2020
📃 The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training
📃 Muscular adaptations in low- versus high-load resistance training: A meta-analysis
📃 American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews
📃 Is a weighted vest a sufficient substitute for resistance training while dieting?
🔗 ACSM Unveils Landmark 2026 Resistance Training Guidelines — First Update in 17 Years
🔗 Brad Schoenfeld’s 3 Evidence Based Guidelines of Hypertrophy Training

💛 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!

Send us Fan Mail

Can a collagen supplement actually improve your skin, joints, and recovery… or is it just another wellness trend?

Collagen is one of the most popular supplements on the market, and there is no lack of influencers telling us it’s a must have in our supplement regimen. In this episode, we look at what collagen is, why it declines with age and what the research actually says about its benefits. We also discuss collagen for hair and nails and whether industry-funded research changes how we should interpret the evidence.

This episode is for anyone who's wondered whether collagen is worth adding to their routine. Whether you're already taking it, thinking about trying it, or just curious about the science, we hope this conversation helps you make a more informed decision.

🎗️ Timestamps:
02:04 What Is Collagen & Why Is It So Important For The Body?
05:50 The Different Types Of Collagen & What They Actually Do
13:40 What Happens To Collagen As We Age & Why It Matters For Healthy Aging
19:54 How Collagen Supplements Actually Work Once You Consume Them
23:07 Can Collagen Really Improve Skin Health, Elasticity & Wrinkles?
28:42 Does Collagen Help Hair Growth & Nail Strength?
32:09 Collagen For Joint Health: What Does The Evidence Actually Show?
34:57 Can Collagen Build Muscle? Recovery, Protein Quality & Muscle Growth Explained
40:10 Is Bone Broth A Good Alternative To Collagen Supplements?
40:30 Collagen Research, Industry Funding & Final Takeaways

💛 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!

Send us Fan Mail

PMOS, formerly known as PCOS, recently underwent a landmark name change after a global consensus process involving patients, clinicians, researchers and health organizations. This episode is about much more than the recent rebrand. We explore what PMOS actually is, why the previous name created confusion, how insulin resistance and metabolic health fit into the picture, and what current evidence says about management options ranging from lifestyle interventions to medications, and what it all means for women’s health. This is perfect for anyone living with PMOS, supporting someone who is or simply interested in understanding one of the most common yet misunderstood endocrine conditions affecting women. 

🎗️ Timestamps:
03:37 PMOS: Why PCOS Was Renamed & Why This Historic Change Matters
07:55 PMOS Explained: What It Is, Why The Old Name Was Misleading & Why This Goes Beyond Ovaries
21:30 The Bigger Problem: Stigma, Women's Health Research & Why PMOS Is About More Than Reproduction
31:21 What Causes PMOS? Symptoms, Complications & Who It Affects
37:03 Is There A Cure For PMOS? Treatment, Management & What The Evidence Says
39:00 The Myth of “Slow Metabolism” for Those with PMOS
43:07 Insulin Resistance & PMOS + Inositol, GLP-1s & Current Treatment Options
56:05 Final Thoughts & Takeaways: Why The Name Change Is Just The Beginning

📒 Resources Mentioned:
🔗 Episode 72 Resources

💛 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!

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!

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 Nutrition and Dietetics

💛 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!

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!

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!

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!

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!

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!