How to: Fitness

What if the test you’re trusting is actually making things worse? Or is actually not legit at all? Food intolerance testing has exploded in popularity but clarity & accuracy isn’t always what these tests deliver.

In this episode, let’s talk about the booming food intolerance testing market, the difference between allergies, intolerances and sensitivities, and what proper testing actually looks like. Michael did a research about ...

What if menopause isn’t the problem but the misinformation around it is? So much of what we hear about menopause online is fear-based, oversimplified or just plain wrong and it leaves women feeling confused or helpless.

In this episode, we walk through common menopause myths and misunderstandings — what it is, what it isn’t, and why you can’t “out-test” your way through it. Kate discusses hormone therapy history, common myths around...

Recovery is one of the most talked-about parts of fitness, yet also one of the most misunderstood. We hear about ice baths, boots, red lights, cryotherapy and gadgets everywhere but very little about how recovery actually works for real people.

In this episode, we break down what recovery really means, how to set realistic expectations and why the “boring” basics often matter more than the expensive tools. We explore popular recover...

Is there really such a thing as a “superfood,” or are they just another status symbol when it comes to the wellness world?

In this newest episode of Season 4, let's explore where superfoods came from, why science doesn’t actually recognize the term, and how food marketing came in and filled the gap. This episode is for anyone who feels overwhelmed by nutrition trends, confused by wellness marketing, or pressured to buy the newe...

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 hea...

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...

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 ...

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 prot...

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 neur...

Is cortisol really the villain it’s made out to be?

We’ve all seen the headlines, TikToks, and wellness trends blaming cortisol for everything from weight gain to “cortisol face.” But the truth is, cortisol isn’t just a stress hormone but an essential element for energy, metabolism, and survival.

In this episode, we dig into what cortisol actually does, what really causes high levels, and why detoxes and “cortisol blockers” are NOT t...

In this Q&A episode “Fasted Workouts, Appetite Management, and the Protein vs Fiber Debate” of the How to Fitness Podcast, we’re diving into a truly mixed bag of topics. Everything from whether you should work out fasted, to the new wave of "protein bashing," to the surprising rise of mouth taping in the wellness world.

We answer your real (and sometimes hilarious) questions, tackling the science, the nonsense, and the...

Have influencers convinced you that modern food is toxic, and that the only way to be healthy is to eat like your ancestors?
In this episode, we will talk about ancestral eating and ask where these ideas really come from. We’ll explore the myths behind these trends, what actual science says about early human diets, and why “natural” doesn’t always mean better. Plus, we break down food fears, additives, and the realities of our ...

Is Vitamin D really as essential as everyone says or are we just overhyping another supplement?

After getting tons of questions following our popular creatine episode, we realized people are equally confused about Vitamin D. So in this one, we’re breaking it all down: what Vitamin D actually is, where it comes from, who’s most at risk for deficiency, and how it’s connected to things like bone health, mood, immune function, and even ...

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 dietin...

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...

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...

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...

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...

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” you...