How to: Fitness
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.
Episodes
Can a collagen supplement actually improve your skin, joints, and recovery… or is it just another wellness trend?
Collagen is one of the most popular supplements on the market, and there is no lack of influencers telling us it’s a must have in our supplement regimen. In this episode, we look at what collagen is, why it declines with age and what the research actually says about its benefits. We also disc...
PMOS, formerly known as PCOS, recently underwent a landmark name change after a global consensus process involving patients, clinicians, researchers and health organizations. This episode is about much more than the recent rebrand. We explore what PMOS actually is, why the previous name created confusion, how insulin resistance and metabolic health fit into the picture, and what current evidence says about managemen...
A lot of us have questions around training, protein, cardio, strength work and getting the most of our workouts but online fitness advice can make everything feel way more complicated than it needs to be. Whether we’re trying to get back into training after years away, wondering how often we actually need to work out or figuring out if things like swimming or weighted vests “count,” this episode is...
What if understanding macronutrients could make nutrition feel way less confusing?
A lot of us hear terms like calories, protein, carbs and fats and only consider macronutrients in the form of “tracking macros” all the time. Rarely do we learn what important roles all macronutrients play in our bodies. So instead, we end up fearing food groups, obsessing over numbers, or feeling like we’re constantl...
Do we actually need electrolyte supplements… or are they just another sector of the wellness industry with a really strong marketing team?
In this episode, we zoom out and look at how brands like Liquid IV and LMNT are marketed and why electrolytes have suddenly become part of everyone’s routine. We talk through what the research says about hydration, the controversy around sodium, and why for the averag...
Is soy really bad for your hormones or have we been getting it wrong this whole time?
In this episode, Michael shared what soy actually is, whether it’s a complete protein, how it compares to whey for muscle building and the biggest myths around soy like estrogen, testosterone and cancer. We also found out where the fear around soy came from and why it’s still so common today. This episode is for anyone w...
Are GLP-1 medications something we’re meant to stay on forever or are we missing the bigger picture?
In this episode, Kate researched what actually happens when we take GLP-1 medications and what happens when we stop. We talked about the science behind weight regain, appetite changes, metabolism, and long-term health while also zooming out to look at the cultural, mental and societal impact these medications ar...
In this listener Q&A episode, we answer questions about yoga and strength, the push for higher protein intake, HRV tracking, supplements, 10K steps and the new US Dietary Guidelines. We break down (as always) what’s evidence-based, what’s being overhyped and where context actually matters.
This episode is for anyone feeling overwhelmed by health trends, wearables, supplement ads, or conflicting advice...
Why does being “informed” about health feel more stressful than ever right now? Probably because we’re bombarded with a barrage of conflicting information and you don’t need any qualifications to have a following online.
In this episode, we sit down with Mallory DeMille, a marketing professional and content creator who sits at the intersection of wellness, fitness, social media, and misinforma...
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 l...
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 di...
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...
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,...
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...
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 ...
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 ...
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&r...
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 hea...
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...
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 scienc...
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