How to: Fitness

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...

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. Sp...

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 t...

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 ...

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.
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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 ...

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 ...