How To: Fitness podcast

How to: Fitness

1
44 | Q&A: Fitness, Parenthood & Business (2025) 24:15

12 dagen geleden24:15

Later Afspelen

Lijsten

Vind ik leuk

Leuk

24:15

How 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 episode 03:00 – What we’re most excited about in 2025 (personally & professionally) 07:30 – The reality of starting a business & lessons learned 10:45 – How parenthood changed our approach to fitness & nutrition 15:30 – The challenges of learning a new language 18:50 – Finding time for hobbies & socializing outside of work 23:30 – Final thoughts & listener questions RESOURCES MENTIONED: 🎧 Ep. 01: Meet Your Hosts: Michael Ulloa and Kate Lyman https://www.buzzsprout.com/2171581/episodes/12952683 Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodes We’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. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
43 | The Problematic Origins of BMI: Why This Health Metric Is Failing Us 31:00

26 dagen geleden31:00

31:00

Is BMI really an accurate measure of health, or is it an outdated tool rooted in inequality that is causing more harm than good? In this episode 43 “The Problematic Origins of BMI: Why This Health Metric Is Failing Us” of the How to Fitness Podcast, we take a deep dive into the origins of the Body Mass Index (BMI), uncovering its surprising (and upsetting) history and the flawed way it’s used today. BMI was never meant to be a measure of individual health, yet it continues to impact medical care, insurance coverage, and even personal perceptions of health and self-worth. BMI isn’t the full story when it comes to health. Tune in as we break down why it’s time to rethink how we define health and move toward more accurate, inclusive measures. 🟡TIMESTAMPS 00:00 Introduction and Initial Reactions 00:47 Welcome to the How To Fitness Podcast 01:08 Diving into the Topic: BMI 02:06 The Racial Origins and History of BMI 07:52 The Insurance Industry's Influence 10:12 Modern Use and Misuse of BMI 13:42 BMI and Its Limitations 15:00 Personal Stories Highlighting BMI Issues 17:19 The Impact of BMI on Health and Insurance 19:05 Research and Criticisms of BMI 25:01 Alternative Metrics and Recommendations 26:17 Concluding Thoughts on BMI 🟡RESOURCES MENTIONED 📚 Books & Authors *Fearing the Black Body: The Racial Origins of Fat Phobia* – Sabrina Strings *All in Her Head* – Elizabeth Comen, MD 📊 Studies & Institutional Reports - Research by Dr. Sabrina Strings – Examining BMI, race, and chronic illness. - American Medical Association (AMA) Statement (2023) – Recognized BMI as a flawed and racially biased metric. - National Health and Nutrition Examination Survey (NHANES) – Analyzed BMI and metabolic health across different racial groups. - World Health Organization (WHO) & National Institutes of Health (NIH) – Recommendations for BMI cutoffs based on ethnicity. 🏛 Historical Figures & Influence on BMI - Adolphe Quetelet – Belgian mathematician who created the original BMI formula. - Charles Davenport – Eugenicist who used weight tables to make racialized claims about obesity. - Donald Armstrong & Lewis Dublin (Metropolitan Life Insurance, 1951) – Published influential research linking weight and health risks. - Ancel Keys (1972 Paper) – Popularized BMI as a screening tool for obesity. 🔗 For Further Reading ↗ https://journalofethics.ama-assn.org/article/how-use-bmi-fetishizes-white-embodiment-and-racializes-fat-phobia/2023-07 ↗ https://www.newyorker.com/magazine/2023/03/27/will-the-ozempic-era-change-how-we-think-about-being-fat-and-being-thin STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
42 | GLP-1 Medications Explained: What You Need to Know in 2025 46:13

6 weeks geleden46:13

46:13

Are 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 Considerations RESOURCES 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. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
41 | The Detox Myth: Exploring the Truth Behind Toxins and Wellness Trends 38:56

8 weeks geleden38:56

38:56

Are 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 Toxins 04:17 The Myth of Detoxing 13:02 How Our Bodies Detox Naturally 20:33 Debunking Juice Cleanses 22:42 The Myth of Detox Diets for Weight Loss 26:34 The Truth About Detox Teas and Supplements 27:54 The Dangers of Colon Cleanses and Enemas 31:19 Activated Charcoal: Risks and Realities 32:44 Natural Ways to Support Detoxification 36:39 Final Thoughts and Recommendations RESOURCES MENTIONED: 🟡 2020 Systematic Review on Coffee Enemas https://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 Sleep https://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. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
40 | The Sketchy Side of the Supplement Industry 54:25

23 weeks geleden54:25

54:25

In 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 species 32:50 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 the supplement industry and makes it hard for the FTC to regulate this type of marketing. We talk through affiliate payouts and how easy it is to gain monetary kickback from sharing supplements. Dr. Gunter’s fake supplement: https://vajenda.substack.com/p/the-money-in-menopause-supplements 45:50 When someone is selling both the problem and a m STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
39 | 5 Fitness Tips for New Parents (Or Anyone Short on Time) 26:15

25 weeks geleden26:15

26:15

We are often asked questions about navigating fitness, health, and overall wellness as a new parent who is sleep deprived and short on time. Today we’re talking through five tips we rely on as new(ish) parents. These tips are applicable for anyone short on time! 3:00 Kate and Michael talk through the difference in their workouts before and after children and how much has changed around time, capacity, and the guilt that can accompany taking time for oneself. 8:15 Tip #1: Cut the waste from your workouts. When we are time poor, we can structure our workouts differently to maximize our limited time by streamlining the important things. 11:20 Tip #2: Make movement part of your routine rather than a luxury. Adjusting our expectations around movement can help us feel more confident in the new approach we’re taking giving limited capacity. Something is always better than nothing. 13:18 Tip #3: Opt for circuit-style workouts. 15 minutes a day of moderate intensity workout is enough to positively impact our health, so every little bit counts. 15:30 Tip #4: Don’t rely on motivation alone. Motivation is probably low when we’re exhausted and overwhelmed. Instead, creating a habit of movement helps us build momentum to keep that habit going even on the most challenging days. 18:44 Tip #5: In the grand scheme of things, your training not that important. This doesn’t mean movement isn’t important; it is something very influential on our overall health. But structured training or the “ideal” workout may not be feasible or important in this season of life. We have permission to reprioritize our goals when needed. STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
38 | The Ultimate Guide to Hydration: Are You Doing It Wrong? 40:46

27 weeks geleden40:46

40:46

In this episode of the 'How to Fitness Podcast,' hosts Kate Lyman and Michael Ulloa discuss the importance of hydration and its impact on overall health and exercise performance. They share personal weekend experiences, then dive into in-depth guidelines for daily water intake, the benefits of proper hydration, the risks of dehydration, and how to effectively hydrate before, during, and after exercise. The episode also explores the role of electrolytes, tips for maintaining hydration habits, and the potential dangers of overhydration. Both hosts emphasize the importance of staying hydrated not only for peak physical performance but also for long-term health. 9:08 Standard water recommendations can be confusing and vague. We talk through more specific recommendations, as well as the fact that food and other fluid intake (coffee, tea, seltzer) contributes to our overall water target. 14:26 We can gauge our hydration level by our urine color and thirst level (thirst is a sign you’re already dehydrated!). A formula we can use to calculate water needs: 0.033 x bodyweight in KG = liters of water. 19:30 The importance of staying hydrated increases as we age. With age, the amount of fluid in our bodies decreases, as does our thirst response. 24:17 Hydration needs change with activity levels, and a pre- and post-workout weigh in can be the most accurate way for us to understand our hydration needs with exercise. 30:38 Considering our electrolyte needs is an important part of attention to our hydration as a whole. Exercise longer than an hour should be paired with an electrolyte supplement. STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
37 | Q&A: Everything You Need to Know about Cortisol 27:03

29 weeks geleden27:03

27:03

In this episode of the How To Fitness podcast, hosts Michael Ulloa and Kate Lyman delve into the controversial topic of cortisol. They discuss the internet's obsession with cortisol and its impact on health, rooted in sensationalized online content. They tackle questions about what cortisol is, its functions, and whether certain conditions like adrenal fatigue are legitimate. They also examine myths about cortisol-related weight gain and the impact of caffeine and diet on cortisol levels. Kate and Michael emphasize the importance of managing stress through basic health practices and address the need for medical intervention in serious hormonal imbalances. 1:51 Cortisol is on the rise as a search term on Google and hashtag on Tik Tok. The rise in concern around Cortisol levels can cause individuals to overstimate how much time they need to spend thinking about coritsol. It can also be dismissive of legitimate medical disorders related to abnormal cortisol levels. 4:40 Question 1: What even is cortisol? 8:55 Question 2: Is elevated cortisol a bad thing? 10:31 Question 3: What is adrenal fatigue? What do I need to know about it? Cadegiani, F.A., Kater, C.E. Adrenal fatigue does not exist: a systematic review. BMC Endocr Disord 16 , 48 (2016). https://doi.org/10.1186/s12902-016-0128-4 15:01 Question 4: Are cortisol face and cortisol belly real? What do I do about them? 19:10 Question 5: Does the timing of my coffee and food really impact my cortisol levels? Gavrieli, A., Yannakoulia, M., Fragopoulou, E., Margaritopoulos, D., Chamberland, J., Kaisari, P., Kavouras, S., & Mantzoros, C. (2011). Caffeinated coffee does not acutely affect energy intake, appetite, or inflammation but prevents serum cortisol concentrations from falling in healthy men.. The Journal of nutrition , 141 4, 703-7 . https://doi.org/10.3945/jn.110.137323 . 22:30 Cortisol plays roles beyond just navigating stress in our bodies, and we can think about stress management and how we treat our bodies in general more than worrying about specific aspects of our hormonal health. STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
36 | The Raw Truth: Does Milk Cause Inflammation? 49:31

31 weeks geleden49:31

49:31

It’s 2024 so of course milk is a controversial topic! In this deep dive we discuss the recent trends in social media concerning milk's nutritional value and potential health risks, such as inflammation and cancer. The episode also explores the environmental impact of dairy versus plant-based milks, and addresses the rise in questionable practices like drinking raw milk. 5:04 In this episode, we’re solely discussing the nutritional implications of dairy rather than environmental impact and animal welfare due to limited time and wanting to stay in our scope. 6:22 Explaining lactose intolerance, what causes it, and how it differs from a dairy sensitivity 10:33 How the Got Milk campaign of the 90s-2000s made us all drink milk: ‣https://www.fastcompany.com/40556502/got-milk-how-the-iconic-campaign-came-to-be-25-years-ago 13:30 Milk is a fantastic post-workout/recovery drink due to hydration, cost, and macro and micronutrient breakdown. 16:15 We talk through the scaremongering surrounding inflammation from drinking milk and the hormones in milk and whether they are linked to disease (specifically cancer). The literature does not show any main markers of inflammation from dairy. This doesn’t minimize individual experiences around how individuals feel when drinking dairy. 23:00 Learning more about dairy and what the literature shows helps us make food decisions that support us individually as opposed to what the internet or current fads are telling us. 25:51 There are some significant differences in milk production between the UK and US, especially regarding the US’s use of BST growth hormone though the impact of use of BST is not conclusive. The pasteurization processes are also different between the UK and US. 31:28 The recent rise in Trad Wife content has also led to popularity of raw milk (amongst other fads such as carnivore diet, etc.). Pasteurization does not lead to loss of nutrients in milk, and there are some major risks to drinking raw milk — from food poisoning to Guillian Barre syndrome. The risk of contracting disease from raw milk is much higher than from pasteurized milk. 39:12 Plant milks are becoming far more popular, especially with younger generations. They tend to have a smaller environmental footprint but are also typically nutritionally inferior to dairy milk (though more comparable when fortified). You can find a breakdown of the environmental impact of plant milks here: https://www.bbc.com/news/science-environment-46654042 For a list of resources cited in this episode, please email michaelulloapt@gmail.com STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
35 | Navigating The Cult of Wellness 47:52

33 weeks geleden47:52

47:52

In this episode of the 'How To Fitness' podcast, hosts Michael Ulloa and Kate Lyman explore the idea of cult-like tendencies within the wellness industry, covering fitness, nutrition, and overall wellness. They analyze the psychological reasons why people might become deeply involved in fitness programs and strict diets, likening them to modern-day cults. They also discuss the cultish aspects of boutique fitness establishments, influential nutrition leaders, and wellness gurus, emphasizing both the positive community benefits and potential dangers of extreme practices. The episode touches on societal factors driving people toward these groups, the role of charismatic leaders, and how commercialization within wellness capitalizes on consumer vulnerabilities. 05:16 When defining a “cult,” it typically has a negative connotation. The parameters used to describe a cult can also be applicable outside of religious or fanatical groups that we typically think of when referencing a cult. Encyclopedia Britannica defines a cult as a usually small group of people devoted to a person, idea, or philosophy that falls outside the mainstream. Cult Education Institute: https://culteducation.com/ 9:35 Current internet culture is very focused on going against the “mainstream,” and we see this pattern in the fitness and nutrition worlds frequently. Extremism in social media is very prevalent, and this can lead to very cult-like aspects of certain diets or fitness protocols as well as self-improvement groups. 12:21 People buy into extremism when desiring a better life, wanting a source of identity, feeling desperation, and experiencing traumatic events. Certain gyms and diets can give people hope and identity when they’re looking for it most. 15:14 Fitness cults: Boutique fitness gyms often have several characteristics common in cult-like groups, from charismatic leaders to a lifestyle focus beyond just workouts. These groups can give their members a sense of importance and acceptance that offsets the vulnerability of working out. 18:00 With more and more individuals moving away from religion, we can see patterns of fitness replacing spiritual practice. We discuss whether we think this is a negative thing or if there are positive aspects of this culty feel to fitness? 23:36 Nutrition cults: When individuals feel vulnerable, they’re more likely to seek out quick fixes and many aspects of diet culture have aspects of cults in a very negative way by promoting their “One True Way.” As groupthink increases, critical thinking decreases. Netflix documentary: Bad Vegan: Fame. Fraud. Fugitives. 29:13 Kate Bowler teaches on the Prosperity Gospel and draws parallels between the PG and current wellness worlds. Both promise health, wealth, and happiness if you work hard enough. This messaging leaves no room for personal error and places the blame on consumers. 33:26 Wellness cults: We dive into how some wellness influencers use similar tactics as cult leaders in promising an idealized version of reality. Exclusivity within the wellness world creates the “us vs. them” mentality that pushes this cult-like aspect even further. 41:07 We can be into fitness and nutrition without being stuck in it. We can buy into group fitness or follow a specific p STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory 16:42

35 weeks geleden16:42

16:42

In this episode we address various questions from listeners in this Q&A episode. We discuss the validity of the 'Set Point Weight Theory', the safety of using supplements, the impact of hormones on fitness, and managing constant hunger. Lastly, we delve into debunking certain fitness myths and providing practical solutions based on individual needs, habits and lifestyle. 0:15 How do I optimize my Hormones and fitness, especially for people over 30? 5:24 Not a question, but I could really use a boost after hearing it’s always calories in vs. calories out (and that weight loss should always come with feeling hungry) 7:13 I was curious to hear about supplements and their safety given they aren’t FDA certified. How do you know when something is safe? 10:04 Is set point weight theory real? 13:25 Any tips with always wanting to eat a lot and often? Have more questions about 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: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
33 | Misconceptions of a Non-Diet Approach With The Nutrition Tea, Shana Spence 36:51

37 weeks geleden36:51

36:51

In this episode of the How to: Fitness podcast, we had the privilege of speaking with Shana Minei Spence, who you may know as The Nutrition Tea on social media. Shana is a Registered Dietitian Nutritionist based in Brooklyn, New York. She currently works in public health for the Department of Health and Mental Hygiene, doing community nutrition lessons, and also owns her own company, The Nutrition Tea ®. She describes herself as an "all foods fit" dietitian. and creates a platform for open discussion on nutrition and wellness topics that are inclusive, non-diet, and weight-neutral, all with an intersectionality of social justice. Her debut book comes out in August 2024, titled Live Nourished: Make Peace with Food, Banish Body Shame, and Reclaim Joy. 2:05 Shana started in fashion, but shifted to working in nutrition to help address disparities in food access and work in food policy. 5:10 The narrative around food being “good” and “bad” is ingrained in kids from such a young age, and changing that narrative needs to be approached in a shame-free way. 8:51 We explore intuitive eating and some of the common misconceptions around this approach to nutrition. Because we’re so used to following rules, we can grasp onto IE as just another “diet,” when that’s not the case at all. 21:41 Shana’s entrance into the Health At Every Size came once she started questioning the approach to food and bodies she learned when becoming a Registered Dietitian. The HAES approach focused on our behaviors and our health, not our size. 27:10 Promoting intuitive eating or a health at every size philosophy provokes a lot of criticism. In the world of dietetics, there is so much money in weight loss that it feels unlikely that nutrition can ever be fully focused on health alone. 31:46 Shana’s book, Live Nourished, comes out August 13 and goes deeper into a non-diet approach to food while also educating on socioeconomic factors and social determinants of health. STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
32 | Should I Trust My Smartwatch? 42:32

39 weeks geleden42:32

42:32

In this episode of the How To Fitness Podcast, we delve into smartwatch reliability and usage, with a special focus on whether these popular devices can be trusted for fitness tracking. We cover smartwatch features like step counts, sleep tracking, heart rate monitoring, and calorie burn estimations, dispelling myths and setting realistic expectations for users. We offer insights into the varied accuracy of different brands and stresses the importance of using smartwatches as a guide rather than an absolute measure for health and fitness. 5:25 We explore the world of smartwatches, from different brands and preferences to current market trends. You may be surprised by which country has the most smartwatch users in the world! https://www.demandsage.com/smartwatch-statistics/ 10:56 The accuracy of step counts from smartwatches varies greatly between brands and how we wear our watches. A fun fact: a smartphone in our pocket is more accurate at counting steps than a watch on your wrist! 17:11 We can’t substitute data for critical thinking. It’s best to use our watches as a barometer to measure general movement, rather than as an accurate measure of step count. 17:52 How reliable is sleep tracking on smart watches? There is extreme variability between brands and most overestimate sleep by misrepresenting periods of wakefulness. Typically, smartwatches are better at recording deep sleep. 22:02 There is a psychological impact of sleep tracking, and it could be more hurtful than helpful at times. We talk through how we can make the most of the data these various smartwatches provide. 26:58 Smartwatches are getting much better at monitoring heart rate, with new abilities to even monitor heart rate irregularities. Fitness trackers become less accurate as the intensity of our exercise increases. 35:00 Where smartwatches tend to let us down: in estimating accurate calorie burn. Smartwatches typically don’t have enough data to provide calorie burn information that reflects our true caloric needs, though we can utilize that information as a barometer. 38:38 Smartwatch usage can be a part of a healthy relationship with food and movement, as long as we navigate the data in a way that includes nuance and doesn’t leave us hyper-fixated on the numbers. Our watches can inform our movement, but shouldn’t dictate how we Due to limited space in show notes, email for references: kate@katelymannutrition.com STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
31 | The Physiology & Psychology of Emotional Eating: You’re Not Broken, You’re Human 58:21

41 weeks geleden58:21

58:21

This episode is one of our longest and, hopefully, one that can be supportive to many. We dive into a comprehensive discussion on emotional eating, the normal physical and physiological processes that play a role, and the impact of stress on eating habits. 5:30 Different individuals have different stress responses and find their appetite impacted differently by stress. While many find they have no appetite when stress is high, others turn to food for comfort and find themselves emotionally eating more. Both are normal responses and neither are character flaws. Emotional eating is when we use food for comfort rather than to satisfy actual physical hunger. 7:30 Kummerspeck: https://germanyinusa.com/2021/10/19/word-of-the-week-kummerspeck/ 8:59 The Stress in America Survey sheds light on how common stress eating is. The survey finds that these behaviors are higher in women, in teen girls, and among millennials. It is also found that the percentage of those skipping meals due to stress is higher among teen girls and millennials. 14:55 The human brain has a very complex reward system that drives all of our behaviors. Serotonin and dopamine are two really important players in this system. 19:45 A compulsive eating response to stress can be due to either conditioning or genetics. It can be a learned behavior due to how we view food and use it as a coping mechanism. 25:30 Learned behaviors also include outside social influences and cultural norms. Negative social comparison is associated with an increased risk of emotional eating. 32:03 Survey data shows that feelings of guilt and shame often accompany episodes of emotional eating. There are also health risks when emotional eating leads to overconsumption. 35:50 What do we do to reroute behaviors so emotional eating isn’t our only tool for coping with stress? The “solutions” to stopping emotional eating are not about having more self control or willpower; that notion only promotes restriction. 39:00 Practice #1: Recognizing physical vs. emotional hunger. When we have physical hunger, the solution is to eat. When we have psychological hunger, the goal is to recognize it. 44:23 Practice #2: Creating awareness around our hunger and fullness cues. We can often thank diet culture for being out of sync with our hunger cues, but reacquainting ourselves with our cues can help us not constantly feel cravings. 48:19 Practice #3: Bringing mindfulness to food choices. Individuals with compulsive eating tendencies are those who benefit most from mindful eating techniques, and there are benefits in insulin resistance, lower stress levels, and long term weight loss. Recommended reading: Eating Mindfully by Susan Albers. 52:52 Practice #4: Redirecting our stress. We can have practices that also help us bring down our stress levels, activate our PNS, and stimulate our vagus nerve. These practices create a buffer between us and food. 56:29 If we think that we can't control our food — that our worth is tied to their bodies or tied to our eating habits — we're reinforcing this idea that overeating stress eating helps manage these emotions and perpetuates the cycle. Strategies that didn’t make it into the episode: rel STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

How to: Fitness

1
30 | Q&A from Spain with Michael and Kate 33:56

43 weeks geleden33:56

33:56

In this episode of 'How to Fitness Podcast,' Michael and I share a rare in-person discussion from Valencia, Spain. We delve into our current travels, touch on Michael’s missed Ironman event, and discuss the significance of adjusting fitness goals and business strategies based on personal life changes. The episode transitions into a Q&A, tackling questions on fitness journeys, macro tracking, online business presence, and social media's role in coaching. We both share personal anecdotes, our evolutions in fitness and nutrition coaching, and advice for others in the fitness industry, emphasizing the importance of adaptability, self-awareness, and consistency for online success. This episode not only offers insight into the our lives but also provides valuable lessons on navigating your personal and professional goals in nutrition, fitness, and your overall health. 3:08: What’s one mistake you’ve made in your own personal fitness journey? 8:31: What’s one mistake you’ve made in your fitness/nutrition coaching business? 18:42: What's one piece of advice you have for someone who is just getting started on their own fitness journey? 24:18: What's one piece of advice you have for anyone working on their nutrition or fitness business? STAY CONNECTED 🟡 Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 Michael Ulloa: https://www.michaelulloa.com/ Instagram: https://www.instagram.com/michaelulloapt 🟡 Kate Lyman: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!…

Bounty Paper Towels Quick Size, White, 16 Family Rolls = 40 Regular Rolls (Packaging May Vary)

Mini Mic Pro (Newest Model), Wireless Microphone for iPhone, iPad, Android, Lavalier Microphone for Video Recording - 2 Pack iPhone Mic Crystal Clear Recording with USB-C for Podcast Microphone, ASMR

The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

Podcasts die het beluisteren waard zijn

How to: Fitness

How to: Fitness

Podcasts die het beluisteren waard zijn

Welkom op Player FM!

The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

Mighty Patch™ Original patch from Hero Cosmetics - Hydrocolloid Acne Pimple Patch for Covering Zits and Blemishes in Face and Skin, Vegan-friendly and Not Tested on Animals (36 Count)

TurboTax Deluxe 2024 Tax Software, Federal & State Tax Return [PC/MAC Download]

The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

Korte handleiding