How to: Fitness

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There is a massive push for strength training right now in the fitness space - which we love! But not every hard workout is strength training and knowing the difference can help us better understand how our training is (or isn’t) supporting our specific goals.
If you've ever wondered whether Pilates, swimming, F45, Burn Boot Camp or walking with a weighted vest actually "count" as strength training, this episode is for you. Kate walks through what truly defines strength training, what doesn't, and why concepts like mechanical tension and progressive overload matter if your goal is getting stronger or building muscle.
If you're new to lifting or simply want to be more intentional with your workouts, we hope this episode helps you better understand what actually counts as strength training so you can spend less time guessing and more time moving with purpose.
🎗️ Timestamps:
05:54 Introduction To Strength & Resistance Training: Why It Matters For Everyone
20:18 Why Strength Training Is One Of The Best Things You Can Do For Your Health
22:50 What Actually Counts As Strength Training? Understanding Mechanical Tension
29:15 Does Feeling The Burn Mean It's Working? & Progressive Overload Explained
34:39 What The Research Says: How Many Days Should You Train & How Many Muscle Groups Matter?
42:35 Practical Tips To Maximize Strength & Muscle Growth
46:51 What Doesn't Count As Strength Training (Even If It Feels Hard)
49:25 Do Pilates, Swimming, F45, Burn Boot Camp & Weighted Vest Walking Count?
55:20 Do You Really Need A Smartwatch To Track Strength Progress?
56:44 Final Takeaways: Focus On What Actually Builds Strength
📒 Resources Mentioned:
📃 QuickStats: National Health Interview Survey, United States, 2020
📃 The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training
📃 Muscular adaptations in low- versus high-load resistance training: A meta-analysis
📃 American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews
📃 Is a weighted vest a sufficient substitute for resistance training while dieting?
🔗 ACSM Unveils Landmark 2026 Resistance Training Guidelines — First Update in 17 Years
🔗 Brad Schoenfeld’s 3 Evidence Based Guidelines of Hypertrophy Training

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🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here
🟡 How to: Fitness
Instagram: @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!

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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 discuss collagen for hair and nails and whether industry-funded research changes how we should interpret the evidence.
This episode is for anyone who's wondered whether collagen is worth adding to their routine. Whether you're already taking it, thinking about trying it, or just curious about the science, we hope this conversation helps you make a more informed decision.
🎗️ Timestamps:
02:04 What Is Collagen & Why Is It So Important For The Body?
05:50 The Different Types Of Collagen & What They Actually Do
13:40 What Happens To Collagen As We Age & Why It Matters For Healthy Aging
19:54 How Collagen Supplements Actually Work Once You Consume Them
23:07 Can Collagen Really Improve Skin Health, Elasticity & Wrinkles?
28:42 Does Collagen Help Hair Growth & Nail Strength?
32:09 Collagen For Joint Health: What Does The Evidence Actually Show?
34:57 Can Collagen Build Muscle? Recovery, Protein Quality & Muscle Growth Explained
40:10 Is Bone Broth A Good Alternative To Collagen Supplements?
40:30 Collagen Research, Industry Funding & Final Takeaways
💛 STAY CONNECTED 
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🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here
🟡 How to: Fitness
Instagram: @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!

Send us Fan Mail
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 management options ranging from lifestyle interventions to medications, and what it all means for women’s health. This is perfect for anyone living with PMOS, supporting someone who is or simply interested in understanding one of the most common yet misunderstood endocrine conditions affecting women. 
🎗️ Timestamps:
03:37 PMOS: Why PCOS Was Renamed & Why This Historic Change Matters
07:55 PMOS Explained: What It Is, Why The Old Name Was Misleading & Why This Goes Beyond Ovaries
21:30 The Bigger Problem: Stigma, Women's Health Research & Why PMOS Is About More Than Reproduction
31:21 What Causes PMOS? Symptoms, Complications & Who It Affects
37:03 Is There A Cure For PMOS? Treatment, Management & What The Evidence Says
39:00 The Myth of “Slow Metabolism” for Those with PMOS
43:07 Insulin Resistance & PMOS + Inositol, GLP-1s & Current Treatment Options
56:05 Final Thoughts & Takeaways: Why The Name Change Is Just The Beginning

📒 Resources Mentioned:
🔗 Episode 72 Resources
💛 STAY CONNECTED 
Don’t forget to subscribe to our podcast so you never miss an episode.
🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here
🟡 How to: Fitness
Instagram: @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!

Send us Fan Mail
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 all about giving clearer and more realistic context. We wanted this conversation to feel practical, approachable and grounded especially for beginners or anyone trying to get back into movement again.
🎗️ Timestamps:
01:22 Is Muscle Memory Real Even After Years Away From Training?
04:54 Does Protein Timing Actually Matter?
08:57 How Many Days A Week Should You Strength Train To See Results?
10:59 Can You Lift Weights & Train Core While Pregnant?
14:11 Tips For Beginner Runners
16:32 Thoughts On Walking With A Weighted Vest
18:57 Does Weekly Swimming Count As Strength Training?
📒 Resources Mentioned:
🔗 Is a weighted vest a sufficient substitute for resistance training while dieting?
💛 STAY CONNECTED 
Don’t forget to subscribe to our podcast so you never miss an episode.
🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here
🟡 How to: Fitness
Instagram: @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!

Send us Fan Mail
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 constantly eating “wrong” without fully understanding why.
If you’ve ever felt guilty for eating carbs, scared of fats, confused by calories or overwhelmed by constantly tracking numbers, this episode is for you.
🎗️ Timestamps:
00:18 Introduction
06:19 What Calories Actually Are & How They Work
14:06 What Macronutrients Are (+ Is Water & Alcohol Included?)
16 Protein Explained: Why Your Body Needs It
24:13 Carbohydrates Explained & Signs You May Be Undereating
31:45 Dietary Fat, 90s Diet Culture & Signs You’re Not Eating Enough
39:31 The Risks Of Calorie Tracking & Becoming Too Fixated On Numbers
45:01 Final Thoughts & Takeaways

📒 Resources Mentioned:
📃 Calories
📃 International Society of Sports Nutrition Position Stand: protein and exercise
📃 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains
📃 Carbohydrates for training and competition
📃 Nutrition and Athletic Performance
📃 Calorie counting and fitness tracking technology
📃 My Fitness Pal calorie tracker usage in the eating disorders
📃 Effects of diet and fitness apps on eating disorder behaviours
📃 The Science Behind the Academy for Eating Disorders' Nine Truths About Eating Disorders
🔗 Fats & Cholesterol
🔗 Fat: the facts
🔗 General Public Nutrition Resources - British Dietetic Association (BDA)
🔗 The Eatwell Guide
🔗 Academy of Nutrition and Dietetics
💛 STAY CONNECTED 
Don’t forget to subscribe to our podcast so you never miss an episode.
🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here
🟡 How to: Fitness
Instagram: @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!