How to: Fitness

By Michael Ulloa and Kate Lyman

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

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How many episodes does How to: Fitness have?

The podcast currently has 82 episodes available.

Best of How to: Fitness

The most played episodes among Podcast App listeners.

Number 1: 78 | The Fibre Crisis: Why 9 in 10 of Us Aren’t Eating Enough
Send us Fan Mail What if one of the most overlooked parts of our diet is also one of the simplest? In this episode, we’re taking a closer look at fiber and why it’s so easy to overlook. We’re not here to tell you to completely change the way you eat but we’re here to help you understand where fiber fits into the bigger picture and find practical ways to include more of it. 🎗️ Timestamps: 00:00 Are We in a Fiber Crisis? 05:03 Have We Completely Forgotten About Fiber? 09:06 Why Is Fiber So Hard to Sell? 10:48 Fibermaxxing vs. Fiber Layering 15:04 What Fiber Does & The Different Types 19:52 Fiber & The Gut Microbiome 26:23 Fiber, Heart Health, Cholesterol & Blood Sugar 29:44 Whole Foods vs. Fiber Supplements 37:08 How We Became a Low Fiber World 46:16 Fiber Fast Talk: How Much Is Too Much? 46:41 Does Fiber Make You Bloated? 47:16 Smoothies, Sourdough, Potatoes & Frozen Vegetables 49:20 Fruit Juice, Beans, Popcorn & High Fiber Foods 52:16 Final Words 📒 Resources Mentioned: 📃 Association between dietary fiber and lower risk of all-cause mortality: a meta-analysis of cohort studies 📃 NHS: How to get more fibre into your diet 🔗 Vietnamese beauty queen arrested for fraud over fibre gummies 💛 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!
August 31, 202653min
Number 2: 77 | Should We Be Scared Of Artificial Sweeteners?
Send us Fan Mail In this episode, we looked into the research to ask: is all the fear around artificial sweeteners actually justified? We dive into the history of non-nutritive sweeteners, the challenges of nutrition science, and how artificial sweeteners compare to sugar. We get into the claims around artificial sweeteners and cancer, gut health, weight changes, metabolic disruptions, and cardiovascular disease. If you've ever wondered whether you should be worried about that Diet Coke, this one's for you. 🎗️ Timestamps: 3:56 Why We’re Talking About Artificial Sweeteners 10:36 Different Types Of Sweeteners 16:31 Aspartame, Acceptable Intake & Natural Sweeteners 20:20 Why We Started Looking For “Natural” Alternatives 31:24 What Observational Studies Tell Us 38:26 Do Artificial Sweeteners Cause Cancer? 41:55 Do Artificial Sweeteners Ruin Gut Health? 43:45 Do Artificial Sweeteners Disrupt Your Metabolism? 45:11 Do Artificial Sweeteners “Trick” Your Brain? 48:19 Do Artificial Sweeteners Cause Cardiovascular Disease? 49:09 The Diet Culture of It All 53:08 Final Takeaways 📒 Resources Mentioned: 🔗 Episode 77 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!
August 17, 202657min
Number 3: 62 | The Science vs. The Hype of Recovery
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 intermittent pneumatic compression on sports recovery 🔗 Whole-body cryotherapy or preventing and treating muscle soreness after exercise in adults 💛 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!
January 19, 202643min
Number 4: Walk n' Talk: What Is Fibermaxxing And Should You Try It?
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!
December 15, 202512min
Number 5: Walk n' Talk: Should You Be Worried About Lead in Your Supplements?
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!
November 10, 202511min