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!

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!

Send us Fan Mail

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!

Send us Fan Mail

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

💛 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 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
📃

💛 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 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!

Send us Fan Mail

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!