We had the amazing opportunity to speak with an incredible guest, respected Cambridge university lecturer Dr. Giles Yeo. 

Dr. Yeo is a professor of molecular neuroendocrinology whose research focuses on food intake, genetics, and obesity, and our conversation was nothing short of amazing.

1:57 We talk about Giles’ recent “midlife crisis” that manifest in the form of an amazing cycling adventure across the UK.

7:33 What is obesity? There is an oversimplified yet strong-held belief that body size correlates with health, and Dr. Yeo talks us through the impact genetics play on our body size. The ability a individual’s body has to carry body fat without negative health implications is impacted by our genes.

12:14 How much fat we can store safely (without disease) is largely genetic, though there are always environmental factors at play as well. Where we hold our body fat is also entirely purely genetic

14:38 Twin studies help us understand what portion of our health is genetic versus environmental. Dr. Yeo shares a fantastic example of heritable traits using hair color (compared to fat carrying capacity, body shape) and freckles (compared to what foods we like to eat, how much food we eat).

17:17 Mail in DNA tests (ex: 23 and Me) and can show us some accurate traits, while others are a stretch. There are both predictable traits that these tests can show us (like response to lactose and alcohol), and less predictable or more complicated traits (aerobic capacity, which diet would be best for us).

23:17 How do these DNA tests provide inaccurate information? Predictable traits that involve just one compound are far more likely to be true and there is legitimate information we can learn.

27:24 Dr. Yeo was recently on the Diary of A CEO podcast, where parts of his interview were utilized for soundbites that circulated around the fitness community while taken out of context. There was a lot of backlash around his comments surrounding calories, as well as his physical experience vs. his expertise.

30:38 Calories tell you the amount you’re eating and the energy content, but nothing of the nutritional content of a food.

35:15 With advancements in how we understand the genetics of bodyweight, we’re getting closer to understanding how to use genetics to tailor our intake to our individual needs. As we figure out how to mass monitor food intake, our potential to understand individualized needs grows in incredible ways.

39:12 Is there a future of individual calorie-counting devices that give us a more accurate view of our intake?

43:23 We talk through the challenging topic of balancing body positivity/neutrality and health. We don’t do ourselves justice when we focus on weight; we need to focus on health.

49:45 Dr. Yeo has worked in this industry for 25 years, and his messaging and beliefs have changed over his time. Policymakers, doctors, and individuals with more authority are often part of the problem in perpetuating weight stigma.

53:00 Dr. Yeo’s ideal future of health promotion is to solve poverty, making healthiest options also the cheapest options. This is the absolute emergency in improving health — individually and on a population level.

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

Today’s episode is a quick-fire Q&A on the topic of supplements - an area with a lot of confusion and misinformation. We talk about which supplements may be worth the expense, which supplements can benefit us as we age, and which supplements we personally take.

00:34 - Do BCAAs actually help repair muscle?

02:24 - Should doctors be ordering more blood panels for patients so they know how to supplement?

05:43 - Do I need a greens powder supplement?

07:48 - Are there any supplements that are more beneficial as we age?

11:16 - Do any supplements actually work? (Here is more detail on DSHEA, an act that leaves dietary and herbal supplements exempt from most FDA regulations: https://www.kuer.org/politics/2018-12-18/how-a-1994-law-supercharged-utahs-supplement-industry)

15:38 - What supplements do we take?


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

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

Today we’re talking about hyperpalatable foods, what makes food delicious and drives cravings, and what that means to us as consumers and individuals trying to become experts on our own nutrition.

Content warning: we do touch on certain aspects of eating disorders and disordered eating patterns in this episode

4:52 Hyperpalatable foods (HPF) are foods that are engineered to be extremely tasty, appealing, and “addictive.” HPFs contain combinations of fat, sugar, salt, and other flavors that stimulate the reward centers in the brain. There are not “bad” foods; they are foods engineered to be exceptionally delicious.

6:56 When we crave HPFs, it’s not because we’re “broken;” it’s because we’re reacting just as these foods are supposed to make us react.

7:30 We talk through the official definition and characteristics of a HPF, as defined by a research team in 2019. HPFs contain a specific combination of nutrients, create an artificially enhanced eating experience, and slow one’s satiety mechanisms.

9:38 A “bliss point” is an optimized combination of sugar, fat, salt, texture, aroma etc. that create maximum palatability and irresistibility. Bliss points light up the reward and craving centers in the brain, making us want to keep eating.

14:00 We have seen the rise of packaged foods over decades. Some of the tactics used to market snack and frozen food products are the same tactics used to market tobacco. For more information on the food labeling legislation and law around selling junk food to minors in Oaxaca: https://foodtank.com/news/2020/10/mexican-state-of-oaxaca-becomes-first-to-ban-selling-junk-food-to-children/

19:11 In 2016, it was discovered that the sugar industry had funded and published research in the 1960s to highlight the hazards of fat, while simultaneously downplaying the risks of sugar. There is a lot of lobbying behind various diet trends that gain, and lose, popularity over time.

20:52 HPFs are generally less expensive and more accessible. This makes it outrageously easy to consume HPF, and overconsumption leads to poor health outcomes.

21:23 Are HPFs addictive? We delve into the controversy around this topic and why we can’t answer definitively.  More research needed in this area.

25:05 HPFs seem to hijack and dysregulate normal appetite control signals in the brain, driving addictive-like consumption, especially in vulnerable individuals. Understanding how HPFs impact us can help give these foods less powerful and leave us more informed around our food choices.

30:39 Research found that a food was more than 4 times more likely to be an HPF in 2018 than in 1988. A substantial sample of popular foods in the US food system found that most foods were HPFs. 

33:55 The implication of this entire body of research is that we live in a food environment in which a majority of foods are designed to take advantage of our psychology and neurobiology.

35:36 How do we navigate this information? How do we balance flexibility with also promoting healthful food choices? We talk about the implications of this knowledge and how we can p

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

Today we’re delving into the world weight loss clubs, specifically Slimming World and what the program promises vs. what it delivers. We share our experience working with individuals who have previously been part of weight loss clubs and talk through the prevalence of disordered eating habits that tend to follow these restrictive programs.

3:37 Slimming World (SW) is a major commercial weight loss company based in the UK. It was founded in 1969 and has grown to 5.5 million members across the world. While the website reads as a promising solution, there are some significant problems with the Slimming World Program.

5:17 The program is based on the “food optimizing eating plan” focused on “free foods, healthy extras, and syns.” This plan is focused on restricting "syns" - assigned values to foods based on calories, fat, and fiber content, though SW claims to not count calories.

8:27 Success long term has not been shown. SW promotes disordered habits by focusing solely on short term weight loss. The idea of social support via group meetings sounds positive, but tends to be more harmful than helpful.

11:50 The “syn” system is confusing and doesn’t promote education around food choices. The plans focus on restrictive rules, guilt around "syns", and demonizing certain foods which can lead to unhealthy relationships with food.

15:23 What is the longevity of SW and similar programs? Confusing rules and regulations keep you reliant upon a system that doesn’t lead to sustainable habits.

19:00 SW consultants aren’t credentialed in a way that leads to optimal support for SW members. When we have worked with individuals who have been SW consultants or members, many individuals have reported disordered eating habits starting with these weight loss groups.

22:30 There are so many negative repercussions of making weight loss our only goal, including increased risk of ED and disordered eating habits.

26:55 The group meeting formats place all stock in weight as the only measure of progress, going as far as weight shaming publicly if individuals have not lost weight. This ignores the fact that our weight fluctuates, and that weight is only one (often unreliable) measure of change for those with WL goals.

31:13 The false marketing around SW’s approach creates an appearance of flexibility or longevity that masks disordered behaviors and restrictive rules.

One of Michael’s posts on SW: https://www.instagram.com/reel/Ckft0EgIHK9/?igshid=MzRlODBiNWFlZA%3D%3D

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

Today’s episode is a quick-fire Q&A on the topic of Strength Training.

0:57 What is the best training split?

3:53 Can you build muscle and burn body fat at the same time?

5:45 When is the best time to lift? Is there a best time?

6:58 I’m a cardio junkie and reallyyy hate lifting. Do I really have to?

10:36 I know I need to lift but am so scared of getting bulky

15:35 First timer in the gym, what’s your tip piece of advice?

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

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

We're diving into the world of organic food which can be a quite overwhelming topic. People are drawn to the idea of organic food because they believe it offers superior health benefits and is better for the environment. In this episode, we dig deeper into the differences, pros, cons, and myths around organic vs. conventional foods so we can be educated consumers.

4:40 When we talk about organic food, we're talking about products that are grown and produced without the use of synthetic pesticides, fertilizers, GMOs, irradiation, or sewage sludge. Organic farming prohibits the use of synthetic pesticides, which is often seen as a positive aspect. Critics argue that organic farming still uses natural pesticides and that their impact is not well understood.

7:55 Organic farming isn’t always as superior as we think as far as environmental impact. The higher demand for organic actually leads to a larger footprint and more fraud in farms falsifying organic certifications.

9:52 To be considered organic, produce needs to be certified and meet certain criteria, but there is no global standard. The idea of buying organic is often noble, but may not be as effective as we think.

11:59 Labeling standards are inconsistent, leaving a lot of confusion and uncertainty between labels such as “organic” and “natural.”

12:54 The overall consensus in the literature is that there isn't a significant difference in the nutritional content between organic and conventional foods. We dig into some of the findings comparing these two foods and where differences are present.

15:42 There is less pesticide residue in organic foods, but not none at all. There is a lot of fear around “toxic” substances, often leading to unnecessary shame around conventional produce.

17:54 We talk about the harm of overanalyzing our food choices and how this can be more negatively impactful to our health.

18:53 Many organic products (or products made with organic ingredients) lead to a misconception that they are better for our overall health when they have no additional benefits. An organic cookie is still a cookie.

20:39 Organic food is less accessible for some people, especially those with limited budgets and focusing exclusively on promoting organic food may perpetuate food inequality. In some metropolitan areas, the price of organic foods can be double that of conventional foods.

23:32 There is a lot of fearmongering around conventional foods (example: The Dirty Dozen). One of the best things we can do to reduce pesticide consumption is to wash produce with water. Study quoted: https://portal.ct.gov/CAES/Fact-Sheets/Analytical-Chemistry/Removal-of-Trace-Pesticide-Residues-from-Produce

25:16 We do not know the long term effects of pesticide exposure. Focusing solely on the organic label may limit our perspective on what contributes to our overall well-being.

28:40 People often think that organic food is morally superior, but that's not necessarily the case. We can instead shift to thinking about what we’re trying to achieve within each purchase we make.

34:18 There is no shame in wanting to purchase organic, b

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

In today’s episode we’re debating the question: is artificial intelligence about to take over our jobs? We’re diving into how AI is revolutionizing and also challenging the fitness industry.

3:51: In today’s modern world, AI has proven effective in automating tasks traditionally performed by humans, and we see increasing usage of AI in technology like smartwatches, fitness apps, and smart gyms. The global fitness technology market was valued at $17.9 billion in 2019, and it's projected to reach $62.1 billion by 2025. It's clear that people are increasingly relying on technology to support their fitness journeys.

10:58: According to Forbes, a majority of respondents (72%) found it easier to maintain a regular workout routine during the pandemic and lockdown, even without access to a gym. We talk through the shift towards fitness apps and online fitness in our post-pandemic world. Are we over it now, or are we more open to a hybrid of technology and in-person support?

13:00: The benefit of incorporating AI into your fitness routine is that it adapts to your specific needs and preferences. It can take into account your fitness goals, health conditions, and even your schedule. We talk through our opinions on motivational messaging coming from technology, and whether AI is making fitness more accessible or creating more barriers.

15:50: AI may bring added support in working towards our nutrition goals by generating meal ideas/meal plans. We talk through our opinions on the subject, as well as where this can fall short, as seen recently in the NEDA (National Eating Disorders Association) chat bot controversy.

19:20: AI can gather information based on user inputs, but it can't replace the human touch or understand anything beyond our physical body and performance. What are we missing without the human element of training and nutrition support? Even though AI is expected to play a big role in providing expert guidance, it's… unlikely to completely replace us. Human accountability can be one of the most effective ways to bring about behavioral change.

21:50: “Notification Fatigue” is a real outcome we experience when relying on technology. Repeat notifications can cause us to tune out and can reduce the efficacy of using technology to maintain motivation or consistency. We talk about this outcome in apps like Duolingo and the gamification of fitness.

25:41: Personal data is a concern when delving into AI. Not only is it a risk to us as users, but we also see significant bias and discrimination in the data collected. The fitness and nutrition world are already full of bias, and it is a worry that AI will only amplify these existing issues. AI systems are trained on existing data, and existing data contains biases.

32:28 Looking ahead, the potential for AI, the integration of AI with virtual reality and augmented reality technologies also holds great promise for enhancing the fitness experience can potentially make workouts more dynamic, motivating, and fun.

36:30 Are we out of a job soon? We both believe that embracing AI can allow us to work even better with our clients, as well as the implications for others in our field. We talk through how we utilize AI and technology in our work and chat about the idea that “we are n

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

Today’s episode is a quick-fire Q&A on the topic of Performance Nutrition. We talk about meal timing, fueling for rest days and active days, hydration, and what really deserves our focus when we’re fueling to perform our best.

1:39: How important is eating immediately after my workout?
4:23: Is it important to keep protein up on a rest day?
5:51: How do I fuel so that I am getting enough while lifting but not too much I’m uncomfortable?
9:29: What do I eat to burn fat and build muscle?
12:37: Can you ever drink too much water?

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

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

Food is far more than just fuel; it is joy, and identity, and culture. In today's episode we talk about how a sustainable approach to our nutrition includes enjoying of foods we love, especially when those foods have cultural significance.

1:17 Food is more than fuel. When we only break down food into functional components (macros, micros) without recognizing the enjoyment of food beyond these components, we miss out on all it has to offer.

4:42 Emotional eating is a normal human experience because food is comfort; it’s just not the only tool we want in our toolbox.

7:45 Research suggests that eating with others is associated with better dietary intake and overall well-being.

11:17 The whitewashing of cultural foods can lead to the erasure of culinary traditions and contribute to a narrow, Western-centric view of what's considered healthy food. Kate shares some of her personal experience when following a strict Paleo diet that encouraged the elimination of corn and other grains.

14:52 Food should not be labeled as "good" or "bad"; it has no inherent morality. Unfortunately, cultural foods are often deemed as "unhealthy" or "fattening" simply because they don't fit the stereotypical idea of health food.

16:27 Diet trends and fads often promote the exclusion of specific food groups or ingredients, inadvertently leading to the elimination of culturally important foods and an idea of a limited amount of foods that “own” the space of what is “healthy.”

19:50 The oversimplification of cultural and traditional foods also contributes to this narrow view of health and eroding of cultural diversity within the ideal of healthful foods. Fast food chains have modified traditional foods to inaccurately represent a entire cuisine as a whole.

23:19 Feeling like the foods we love are “off limits” when working towards our nutrition can leave us feeling really defeated in how we can work towards our health goals. This stress is not just about food choices; it's also about the struggle between maintaining cultural identity and adhering to societal expectations about diet and health.

26:01 If we think about the theory of cognitive dissonance, humans strive for consistency in their beliefs, values, and behaviors. When there's a conflict – like when one's dietary behavior (following a fad diet) is at odds with their cultural values (traditional food practices) – it creates a state of mental discomfort or dissonance.

29:40 The 'clean eating' trend tends to present a whitewashed version of health that doesn't take into account the economic and cultural accessibility of these promoted foods. Marginalized communities often bear the brunt of these restrictive dietary trends.

31:46 We must strip away the “good/bad” dichotomy around foods. Doing so gives us permission to enjoy the foods we love, which is a sustainable approach to our nutrition.

35:15 Michael shares some of his culturally important foods and we discuss our mission to improve our cultural sensitivity around different food traditions.

We are not experts in the topic of cultural competency in nutrition but want to be better as professionals in our field and learning more about these complex topics is part of that process. Here are some experts in the field that I (Kate) have enjoyed f

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

Content Warning: In this episode we touch on the subject of eating disorders and disordered eating patterns.

Striving for nutritional perfection may seem appealing, but it can have negative consequences. In today’s episode we dive deep in to orthorexia: what it is, how we come to adopt obsessive eating behaviors, and how awareness can help us bring more moderation into our pursuit of health.

3:15 Orthorexia was first identified in 1998 and is an unhealthy obsession with eating only "clean" or "healthy" foods. It's characterized by an extreme fixation on the quality and purity of one's diet, often at the expense of overall well-being.

4:20 We talk through our personal experiences with orthorexia and the circumstances behind our own experience with taking health too far.

8:39 Orthorexia impacts our social life, mental health, and physical well-being and can lead to restrictive eating patterns, fear of certain foods, and an intense need for control over one's diet. Individuals with orthorexia tend to prioritize the perceived healthiness of their food choices rather than aiming to lose weight or achieve thinness, as is the case with other eating disorders.

11:30 Is trending towards an extreme a typical part of a wellness journey? We discuss, with nuance, if extreme behaviors are part of a fitness cycle and how we’ve experienced this in our own lives.

17:58 We talk through risk factors for orthorexia and social factors related to the prevalence of orthorexia. The “clean eating” movement plays a role.

23:55 The worst advice we’ve given in the past while in our phase of extreme behaviors. Kate shares her previous fear of grains and Michael shares his previous belief in fasted green tea.

26:00 The physical consequences of orthorexia shouldn’t be underestimated. People may begin by adopting restrictive diets or eliminating certain food groups. However, as the obsession intensifies, it can result in malnutrition, weight loss, anxiety, and even depression.

28:24 We talk through our perspective on how we can support individuals through fear around social eating while they are on their journey towards improving eating habits.

32:52 A recent study discovered that 49% of individuals following healthy eating accounts on Instagram met the criteria for orthorexia. Even higher percentages are found in athletes, women, and college students.

35:15 Orthorexia is not found in the DSM-5, but it is gaining more attention.

36:00 We talk through our current experience with social media and how we use it as inspiration or motivation. We discuss if the overwhelm of information from social media can contribute to extreme behaviors.

41:55 How can we navigate this world of orthorexia? Changing the narrative in the fitness industry is also essential. External support from a professional may be necessary, and that starts with bringing some awareness to our current approach to health and recognizing if there are extremes at play.

Due to limited space in show notes, email for references and resources: [email protected]

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!