53 | Q&A: Is Your Metabolism Really Broken? What Science Actually Says
In today’s Q&A episode "Is Your Metabolism Really Broken? What Science Actually Says", we dive into one of the most misunderstood topics in health and fitness: metabolism. From what metabolism actually is, to how much control you really have, we’re here to squash the confusion and offer straightforward, science-backed insights.Whether you think your metabolism has slowed down with age, been damaged by dieting, or needs boosting with supplements, this episode will help you focus on what actually matters for your health and results.TIMESTAMP:00:00 Introduction on Metabolism00:54 Understanding Metabolism Basics01:20 Personal Story on Metabolism Misconceptions02:58 Breaking Down Metabolism Components06:40 Impact of Muscle Mass on Metabolism09:04 Metabolism and Aging12:15 Effects of Dieting on Metabolism14:54 Foods and Supplements: Do They Boost Metabolism?17:24 Steps to Take for a Slow Metabolism18:37 Calculating Total Daily Energy Expenditure📌 Resources Mentioned:- Michael’s Instagram post on metabolism visual: [https://www.instagram.com/reel/DIvpumxocGw/?utm_source=ig_web_copy_link&igsh=MXVydXRoa25mbW9tbA==]- The “Biggest Loser” metabolism study- [Harris-Benedict Equation calculator](https://www.omnicalculator.com/health/bmr-harris-benedict-equation#google_vignette) (for estimating TDEE)- #34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory [https://youtu.be/QQylB-99LCU]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!
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52 | Lowering the Environmental Impact of Your Diet (Without Going Vegan)
Is your diet helping or hurting the planet?In this episode “Lowering the Environmental Impact of Your Diet (Without Going Vegan)” of How to Fitness Podcast, Kate takes the hot seat to explore the environmental footprint of what’s on our plate. From beef vs. bananas to oat milk vs. dairy, we break down the myths, the nuance, and the science behind food choices and what actually makes a difference.This episode isn’t about shame. It’s about awareness, practical swaps, and making sustainable habits easier to stick with.Resources Mentioned:- Not the End of the World – Hannah Ritchie- Ep 36: Does Milk Cause Inflammation? [https://www.buzzsprout.com/2171581/episodes/15411538]- Ep 9: Organic Foods – Myths & Truths [https://www.buzzsprout.com/2171581/episodes/13154021]- Water Footprint of Food Guide [https://watercalculator.org/water-footprint-of-food-guide/]- Carbon Footprint of Meat Substitutes [https://docs.google.com/spreadsheets/d/1EJAGAIPoST7Rd-rxmCUSwr00yMCphU9VyLCrUAySouQ/edit?gid=800875700#gid=800875700]- Plant-Based vs. Cow’s Milk [https://www.sustainabilitybynumbers.com/p/nutrition-plant-milks]- Food Loss and Waste Overview [https://www.fda.gov/food/consumers/food-loss-and-waste]- Environmental Impact of Food Waste [https://blog.spoileralert.com/environmental-impact-of-food-waste]- Global Emissions & Food Waste [https://www.wrap.ngo/media-centre/press-releases/food-waste-contributes-10-percent-global-emissions]- Global Food Waste Emissions Report [[https://www.unep.org/regions/north-america/regional-initiatives/promoting-sustainable-lifestyles#:~:text=Globally%2C if food waste could,3.3 billion tons of CO2](https://www.unep.org/regions/north-america/regional-initiatives/promoting-sustainable-lifestyles#:~:text=Globally%2C%20if%20food%20waste%20could,3.3%20billion%20tons%20of%20CO2)]- Key Food Waste Facts [https://earth.org/facts-about-food-waste/]- Food Production 2024 [https://www.sustainabilitybynumbers.com/p/food-production-2024]- Food Waste and the Planet [https://olioapp.com/en/waste-and-our-planet/food-waste-facts-to-motivate-you-to-waste-less/]- 11 Food Waste Facts [https://www.respectfood.com/article/11-facts-about-food-wastage/]- The False Dichotomy of Systemic and Individual Action [https://www.sustainabilitybynumbers.com/p/the-false-dichotomy-of-systemic-and]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!
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51 | Toxic Masculinity: The Dark Side of Fitness Culture
Is the fitness industry helping men get healthier or just teaching them to suffer in silence?In this episode “Toxic Masculinity: The Dark Side of Fitness Culture” of The How to Fitness Podcast, Kate Lyman and Michael Ulloa confront the damaging influence of toxic masculinity in the fitness industry. They explore how modern fitness culture has become more about proving dominance than promoting true health and well-being and the real-life consequences are staggering.From the rise of steroid use among young men and the glorification of shredded, emotionally numb "alpha males" to the mental health crisis among male gym-goers, this conversation goes deep. Michael shares the personal toll of calling out toxic culture online, while Kate reveals why she left the CrossFit world after years of enduring misogyny.This episode isn’t just a takedown of “gym bro” culture, it’s a wake-up call. If you're a fitness professional, health coach, or simply someone navigating your wellness journey, this conversation will change how you see the industry.TIMESTAMPS:00:00 Introduction to Unrealistic Fitness Ideals00:17 Hosts Catch Up After a Break00:56 Kate's Offline Week Adventures03:35 Michael's Excitement for Today's Topic 04:49 The Impact of Toxic Masculinity in Fitness 05:55 Reading from 'Men Who Hate Women' 10:59 Defining Toxic Masculinity 15:43 Personal Experiences with Toxic Masculinity 19:10 Social Media's Role in Perpetuating Toxic Ideals 20:57 The Power of Self-Talk in Fitness 21:04 Toxic Masculinity in the Fitness Industry 21:34 Social Media's Role in Promoting Toxic Fitness Culture 22:40 Masculinity Marketing in Wellness Trends 23:15 Viral Fitness Influencers and Performative Masculinity 25:02 The Harmful Impact of Toxic Fitness Culture 25:41 Mental Health and Body Image Issues in Men 28:30 Steroid Use in the Fitness Industry 34:32 The Normalization and Risks of Steroid Use 37:12 Creating Inclusive Fitness Spaces 41:26 Final Thoughts and Call to Action📚 Resources Mentioned:Book: Men Who Hate Women by Laura BatesTV Show: Adolescence – A must-watch on toxic masculinity and youth cultureMental Health Stats: Campaign Against Living Miserably (CALM), Mental Health FoundationInfluencer Analysis: Liver King, Brian Johnson, and the problem with performative health48 | How to Fix Your Feed and Feel Better About Your Body with Natasha Devon https://youtu.be/119cgjsFdmYUK Anti-Doping Report https://www.ukad.org.uk/sites/default/files/2020-01/UKAD IPED Report FINAL.pdfThe global epidemiology of anabolic-androgenic steroid use: a meta-analysis and meta-regression analysis - https://pubmed.ncbi.nlm.nih.gov/24582699/Current use and abuse of anabolic steroids Uso y abuso de agentes anabolizantes en la actualidad - https://www.sciencedirect.com/science/artSTAY 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!
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50 | Everything We’ve Learned About Creatine (So You Don’t Have To)
In this episode “ Everything We’ve Learned About Creatine (So You Don’t Have To)” of the How to Fitness Podcast, we take a research-backed deep dive into creatine. One of the most talked about and misunderstood supplements in the fitness world.We’re unpacking everything you think you know:Does creatine actually help with muscle growth?Are there cognitive benefits?What about the fear of bloating, weight gain, or hair loss?Should teens, women, vegetarians, or older adults consider it?How do you really take creatine for best results?This isn’t a hype-filled supplement ad. Just evidence-based discussion with nuance, real-life experience, and a touch of humor.Whether you’re a gym regular, curious coach, tired parent, or just supplement-curious, this one’s for you.Timestamps:00:00 Welcome & Creatine Basics05:00 What Does Creatine Actually Do?10:00 Muscle Growth or Just Water Weight?14:00 Brain Health & Cognitive Benefits17:00 Creatine Myths Busted22:00 Creatine for Athletes, Parents & Beyond28:00 Creatine in Different Populations35:00 How to Take Creatine Safely42:00 Gummies, Timing & Dosing Tips45:00 Final Thoughts & Takeaways📚 Resources Mentioned:Examine.com – Creatine Research OverviewCreatine Supplementation and Muscle Growth – Greg Nuckols (Stronger by Science)JA et al. 2020 – Creatine Use in AdolescentsCreatine Supplementation in Women’s HealthInternational Society of Sports Nutrition Position Stand on CreatineSTAY 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!
In this Q&A episode of How to Fitness Podcast, we tackle the most common struggles beginner clients face from staying consistent at the gym to eating healthy without tracking every bite. Whether you’re trying to balance social events with your goals or wondering if you really have to weigh yourself, this episode breaks down the mindset shifts and strategies that actually create sustainable change. We explore why your weight isn’t the best measure of progress, what to prioritize when life gets busy (hint: it’s not your macros), and how to stop relying on motivation and build habits that last. Plus, Kate shares her personal three health non-negotiables and you might be surprised what tops the list. If you’ve ever asked yourself: “Do I have to count calories to see results?” “Why can’t I stay consistent with working out?” “How can I enjoy food and still stay on track?” This episode is for you. 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!
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 it?Veteran coaches Michael Ulloa and Kate Lyman are here to pull back the curtain on the wellness industry. How To: Fitness is a myth-busting, BS-free podcast that dives into the messy, nuanced, and often confusing world of fitness and nutrition. With evidence-based insight, candid takes, and digging into the darker corners of the wellness space, we help you make sense of what actually matters for your health—and what’s just noise.
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