How to: Fitness

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 Introduction02:26 What Is Fibermaxxing?03:24 What Is Fiber & Are We Meeting Our Needs?05:55 Why You Can’t Overdo Fiber Overnight07:45 Fiber vs Protein: Why Both Matter09:33 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. 🟡 How to: FitnessInstagram: @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!

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 Series1:10 Topic Overview: Lead in Supplements & Consumer Report3:40 What the Report Got Right vs. Overblown Claims6:56 Tips for Safe, Moderate & Conscious Supplement Use9:52 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. 🟡 How to: FitnessInstagram: @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!

Do cold plunges really work or are they just another wellness trend? This trend has taken the internet by storm but what does science actually say?In this episode, Michael dives deep into the research on cold plunges. We explore their history, the benefits (and myths) around recovery, inflammation, mood, sleep, and fat loss and where the evidence is still shaky. You will learn what cold plunges actually do for your body and what’s just clever marketing.So if you are curious about trying cold plunges or if you are an athlete wondering if ice baths really help, this science-backed episode about cold water immersion is for you.🎗️ Timestamps:05:52 Introduction to Cold Plunges09:53 History of Cold Water Therapy13:13 Cold Plunge Claims Vs. Research and Lack of Research Diversity16:36 Do Cold Plunges Help Muscle Recovery?20:22 Cold Plunges And Athletic Performance23:30 Cold Plunges For Inflammation & Immunity25:54 Can Cold Plunges Support Fat Loss?29:35 Cold Plunges For Mental Health & Mood30:36 Do Cold Plunges Improve Sleep?36:00 Do Men And Women Respond Differently To Cold Plunges?37:24 Final Thoughts & Takeaways📒 Resources Mentioned:📄 Sex difference in cold perception and shivering onset upon gradual cold exposure📄 Cold water immersion impact on muscle and strength gains:- https://pubmed.ncbi.nlm.nih.gov/33146851/- https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/?utm- https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/?utm📄 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/💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 How to: FitnessInstagram: @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!

Protein bars, protein cereal, even protein popcorn. Protein-enriched products are everywhere, but do we actually need all this extra protein… or is it just another diet trend in disguise?In this episode, we discussed the science behind our protein needs, from how much you really need to thrive to what the RDA actually means (and why it may not be enough). We talked through myths like the “30g per meal” rule, the obsession with protein snacks, and the cultural moment protein is having right now. Plus, we broke down practical ways to meet your protein needs without falling into the trap of expensive products or unnecessary gimmicks.🎗️ Timestamps:4:30 Episode Introduction and Expectations8:23 The Cultural Shift and Rise of Protein Marketing15:20 Is Protein Obsession Just Another Diet Fad?19:20 RDA vs. Optimal Protein Intake Explained28:46 What Protein Is Made Of and How the Body Uses It30:49 The Hierarchy of Protein Intake (Total, Distribution, Timing)32:46 Busting Common Protein Myths37:58 Protein, Masculinity and Brand Narratives49:06 Meeting Protein Needs Sustainably and55:28 Final Thoughts & Key Takeaways📒 Resources Mentioned:🔗  Consumers are Seeking More Protein for Health and Taste in 2025 📄  International society of sports nutrition position stand: diets and body composition 🔗 Updated protein findings & FFM calculations 📄 How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution📄 Protein “requirements” beyond the RDA: implications for optimizing health 📄 Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis 📄 Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 How to: FitnessInstagram: @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!

We’ve all felt the pull of chocolate after a stressful day or the urge to snack late at night, but what’s really happening in the brain when cravings hit?In this episode, we sit down with Dr. Raphael Cuomo to break down the hidden biology of cravings. From dopamine and stress hormones to the role of childhood exposure and even the surprising link to cancer risk, we talked about how cravings shape our health. We also talk about neuroplasticity and the hopeful truth that our biology is adaptive and we can rewire the way we respond to cravings.This episode is for anyone who’s ever felt frustrated with “willpower” advice, struggled with emotional eating, or wondered if cravings mean something deeper. If you want science-backed insights with practical takeaways, this one’s for you.🎗️ Timestamps:00:48 Intro & Guest’s Journey into Research04:39 What Cravings Really Are and What Shapes Them08:59 The Role of Anticipation in Cravings10:50 How Cravings Connect to Cancer Risk16:55 Why Resisting Cravings Can Backfire22:17 Sugar, Food & Drug Addiction: The Biological Comparisons25:23 How Childhood Exposure Shapes Lifelong Cravings29:09 Stress, Screens & the Modern Craving Loop37:27 Neuroplasticity: How Our Brains Adapt to Cravings46:54 Turning Craving Science Into Everyday Change📒 Resources Mentioned:👨🏻‍🔬 Get to know Dr. Raphael Cuomo 📖 Get a copy of his book: Crave: The Hidden Biology of Addiction and Cancer💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 How to: FitnessInstagram: @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!