How to: Fitness

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In this episode, we looked into the research to ask: is all the fear around artificial sweeteners actually justified?
We dive into the history of non-nutritive sweeteners, the challenges of nutrition science, and how artificial sweeteners compare to sugar. We get into the claims around artificial sweeteners and cancer, gut health, weight changes, metabolic disruptions, and cardiovascular disease. If you've ever wondered whether you should be worried about that Diet Coke, this one's for you.
🎗️ Timestamps:
3:56 Why We’re Talking About Artificial Sweeteners
10:36 Different Types Of Sweeteners
16:31 Aspartame, Acceptable Intake & Natural Sweeteners
20:20 Why We Started Looking For “Natural” Alternatives
31:24 What Observational Studies Tell Us
38:26 Do Artificial Sweeteners Cause Cancer?
41:55 Do Artificial Sweeteners Ruin Gut Health?
43:45 Do Artificial Sweeteners Disrupt Your Metabolism?
45:11 Do Artificial Sweeteners “Trick” Your Brain?
48:19 Do Artificial Sweeteners Cause Cardiovascular Disease?
49:09 The Diet Culture of It All
53:08 Final Takeaways
📒 Resources Mentioned:
🔗 Episode 77 Resources
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🟡 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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We’re answering some of your listener questions around supplements. We know there’s a lot of conflicting (and loud!) supplement information out there, and we hope this episode helps you come away feeling far more confident in what supplements you may benefit from and, more importantly, which ones aren’t worth the time or money.
🎗️ Timestamps:
2:07 Is Creatine Necessary for Perimenopause/Menopausal Women?
4:54 Supplementing for Increased Energy
8:14 Why Are Electrolytes Everywhere On Social Media?
10:06 How to Make Protein Powder Not Taste Disgusting?
13:33 What Is Colostrum and is it A Worthwhile Supplement?
15:40 Final Thoughts
📒 Resources Mentioned:
🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To)
🎧 69 | Who Convinced Us We Need Electrolytes?
📃 Colostrum
💛 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
AI isn't just changing how we work but it might be changing who we trust for our health & fitness.
We don't use AI to create our content and we don't use it to serve our clients but it's becoming impossible to ignore how quickly it's changing the wellness space. We are aware that AI-generated meal plans, workout programs, deepfakes and virtual influencers are rampant now and it's raising important questions about expertise, trust and where we get our health information.
AI can be genuinely helpful but at what aspect does it falls short and how can approach it more thoughtfully. If you've ever used ChatGPT or been curious about AI or wondered how much you should trust AI-generated health advice, we hope this conversation helps you become a more informed consumer.
🎗️ Timestamps:
04:07 Why AI Feels Like Such A Big Conversation Right Now
05:21 The Real Problem With AI Wellness Influencers
15:33 Deepfakes & The Future Of Trust Online
17:57 How AI Is Already Changing Coaching, Fitness & Wellness
33:35 The Supplement Industry, AI & Confirmation Bias
38:14 How To Think Critically In The Age Of AI & How To Use AI Without Falling For Misinformation
46:06 Our Final Thoughts On AI, Trust & Critical Thinking

💛 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
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

💛 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
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 
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!