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!
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48 | How to Fix Your Feed and Feel Better About Your Body with Natasha Devon
Body image isn’t about loving your body — it’s about respecting it. In this episode of the How to Fitness Podcast, we’re joined by mental health advocate, writer, and broadcaster Natasha Devon, MBE to explore what healthy body image really means and how social media, culture, and our personal habits shape the way we see ourselves.We talk about how to navigate body image challenges, especially on the tough days, and why “fixing” your body isn’t the answer. Natasha shares her unique insights from working with young people and dives into the deeper conversations we all should be having — from the way fitness is marketed to men and women, to how parents can set healthier digital boundaries for their kids.We also cover how to game the algorithm for a healthier social media experience, the underrated power of seeing diverse bodies online, and why bad body image days are completely normal (and manageable).If you’ve ever struggled with how you feel about your body, felt overwhelmed by social media, or wondered how to help the next generation build real self-esteem, this episode is a must-listen.📚 Resources & MentionsNatasha Devon’s Book: Clicks: How to Be Your Best Self Online – Ideal for teens and adults who want to rethink their digital habitsThe Kindness Method by Shahroo Izadi – A compassionate approach to habit changeSmartphone Free Childhood – A parent-led movement advocating for later social media useLBC Radio Show with Natasha Devon – Saturdays, 6–9 PM GMTNaked Beach (Channel 4 documentary) – Experiment on body positivity through diverse body exposureFollow Natasha on Instagram: @natashadevonSTAY 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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47 | The Truth About Stretching: What The Science Says
We’ve all been told that stretching is a must, but is it really? In this episode of How to Fitness Podcast, we are breaking down the real science behind stretching and whether skipping it is something you should actually feel guilty about.We dive into the different types of stretching, including static, dynamic, ballistic, and PNF, and reveal what research says about their effects on injury prevention, performance, and recovery. Spoiler alert: Static stretching before a workout might not be as beneficial as you think, and in some cases, it can actually hurt your performance.So what should you do instead? We will talk about why dynamic stretching is a game-changer and how to warm up effectively without wasting time on unnecessary stretches.If you have ever wondered, "Are we doing stretching all wrong? Do we really need to stretch before every workout?" this episode is for you. We are here to clear up the confusion and help you create a fitness routine that actually works.Timestamps:00:00 – Introduction: Should You Feel Guilty for Skipping Stretching?00:42 – The Science of Stretching: What Research Actually Says05:53 – Breaking Down the Different Types of Stretching12:13 – Does Stretching Really Prevent Injuries?17:31 – The Obscure Relationship Between Stretching & Injury Prevention18:59 – Dynamic vs. Static Stretching: Which One Is Better?25:14 – Can Stretching Reduce Soreness & Speed Up Recovery?28:16 – Answering Common Stretching Questions31:39 – Final Thoughts & How to Stretch SmarterResources Mentioned:Stretching and Joint Range of Motion: PubMed StudySurvey on Stretching Benefits Among Austrian Health Practitioners: PMC ArticleStretching in Military Recruits – A Study on Effectiveness: PubMed StudyStretching and Injury Prevention – An Obscure Relationship: PubMed StudyStatic Stretching and Its Effects on Force & Jumping Performance: PubMed StudyDoes Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review: Wiley Online LibraryAcute Effects of Dynamic Stretching on Muscle Flexibility and Performance: PubMed StudyPost-Exercise Stretching and Its Effectiveness in Short-Term & Delayed Recovery: PubMed StudyEffects of Stretching Before and After Exercise on Muscle Soreness – A Systematic Review: PMC ArticleSTAY 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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46 | How Food Marketing Controls Your Eating Habits
How much of our food choices are truly ours, and how much is shaped by powerful marketing strategies?In this episode of the How to Fitness Podcast, we dive deep into how food marketing influences our eating habits, from grocery store purchases to social media trends. We uncover the subtle but powerful ways companies use colors, buzzwords, and advertising to manipulate our perceptions of health and nutrition.From misleading labels to childhood-targeted marketing, we discuss why it's so easy to fall for food industry tricks and how you can take back control of your food choices.Join us as we break down the psychology behind food packaging, the impact of marketing on our hunger cues, and what we can do to make informed, intentional eating decisions.Timestamps:00:00 Introduction02:06 How Food Marketing Shapes Our Eating Habits07:45 The Power of Packaging & Labeling Tricks13:15 The Psychology Behind "Healthy" Buzzwords 18:00 Why Kids Are the Most Vulnerable to Food Ads 24:10 Social Media's Role in Shaping Eating Habits 30:20 How Companies Influence Portion Sizes 38:55 What Can We Do? Practical Tips for Smarter Food ChoicesResources Mentioned:WHO Guidelines on Food Marketing & Public Health: { https://news.un.org/en/story/2023/07/1138322#:~:text=The new WHO guidance recommends,known by its acronym HFSS }Bite Back 2030 - Youth-Led Nutrition Advocacy: { https://www.biteback2030.com/ }The Influence of Food Marketing on Childhood ObesityEmma Boyland’s Research on Food Advertising & ChildrenEthan Pancer’s Study on Food Branding & Consumer ChoicesSTAY 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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45 | Intermittent Fasting Explained: The Benefits & Risks (2025)
Is intermittent fasting the ultimate health hack or just another overhyped trend?In this episode of the How to Fitness Podcast, we take a deep dive into intermittent fasting—breaking down its history, different fasting methods, and the science behind the claimed benefits. Does it truly improve weight loss, mental clarity, and longevity, or are these just exaggerated health claims?We also discuss who might benefit from intermittent fasting and why it may not be the right choice for everyone. By the end of this episode, you’ll have the evidence-based insights you need to decide if intermittent fasting aligns with your goals and lifestyle.Timestamps:00:00 – Introduction & Personal Experiences with Fasting04:00 – The History of Intermittent Fasting & Its Popularity07:30 – Different Types of Intermittent Fasting Explained12:00 – Does Fasting Improve Weight Loss? What the Research Says18:00 – Hunger, Energy, & Mood: What to Expect on IF22:00 – The Gut-Brain Connection & Fasting’s Impact on Metabolism26:00 – Intermittent Fasting & Muscle Loss: What You Need to Know30:00 – Is IF Safe for Women? What Experts Say35:00 – Fasting for Longevity: Truth or Overblown Hype?40:00 – Final Thoughts: Who Should & Shouldn’t Try Intermittent FastingResources Mentioned:📚 Studies & ReportsMeta-analysis on intermittent fasting & weight loss (2024)Study on fasting & muscle loss risksInternational Menopause Society statement on fasting for women🔗 Further Reading & ResearchScience Behind Intermittent FastingHow Fasting Affects MetabolismListen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodesWe’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!
What's the history behind MLMs? How is technology changing our fitness? How have beauty standards evolved over the past few decades? Veterans of the fitness industry, Michael Ulloa and Kate Lyman, bring you a brand new podcast that's all about about busting common fitness and nutrition myths, helping you separate fact from fiction, and providing you with practical, evidence-based information in a wellness space overrun with misinformation.
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