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 protein snacks, and the cultural moment protein is having right now. Plus, we broke down practical ways to meet your protein needs without falling into the trap of expensive products or unnecessary gimmicks.🎗️ Timestamps:4:30 Episode Introduction and Expectations8:23 The Cultural Shift and Rise of Protein Marketing15:20 Is Protein Obsession Just Another Diet Fad?19:20 RDA vs. Optimal Protein Intake Explained28:46 What Protein Is Made Of and How the Body Uses It30:49 The Hierarchy of Protein Intake (Total, Distribution, Timing)32:46 Busting Common Protein Myths37:58 Protein, Masculinity and Brand Narratives49:06 Meeting Protein Needs Sustainably and55:28 Final Thoughts & Key Takeaways📒 Resources Mentioned:🔗 Consumers are Seeking More Protein for Health and Taste in 2025 📄 International society of sports nutrition position stand: diets and body composition 🔗 Updated protein findings & FFM calculations 📄 How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution📄 Protein “requirements” beyond the RDA: implications for optimizing health 📄 Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis 📄 Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 How to: FitnessInstagram: @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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58 | The Science of Cravings with Dr. Raphael Cuomo
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 neuroplasticity and the hopeful truth that our biology is adaptive and we can rewire the way we respond to cravings.This episode is for anyone who’s ever felt frustrated with “willpower” advice, struggled with emotional eating, or wondered if cravings mean something deeper. If you want science-backed insights with practical takeaways, this one’s for you.🎗️ Timestamps:00:48 Intro & Guest’s Journey into Research04:39 What Cravings Really Are and What Shapes Them08:59 The Role of Anticipation in Cravings10:50 How Cravings Connect to Cancer Risk16:55 Why Resisting Cravings Can Backfire22:17 Sugar, Food & Drug Addiction: The Biological Comparisons25:23 How Childhood Exposure Shapes Lifelong Cravings29:09 Stress, Screens & the Modern Craving Loop37:27 Neuroplasticity: How Our Brains Adapt to Cravings46:54 Turning Craving Science Into Everyday Change📒 Resources Mentioned:👨🏻🔬 Get to know Dr. Raphael Cuomo 📖 Get a copy of his book: Crave: The Hidden Biology of Addiction and Cancer💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 How to: FitnessInstagram: @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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57 | Cortisol: The Most Misunderstood Hormone in Fitness
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 the answer. We’ll break down myths around adrenal fatigue, explore the link between exercise and cortisol and share what the research really says about supplements, stress, and lifestyle.🎗️ Timestamps:00:14 Quick Catch-Up & Why Cortisol Matters07:18 What Cortisol Actually Is (beyond “stress hormone”)09:38 Why Cortisol Isn’t Just A Stress Hormone 14:14 What Really Drives High Cortisol Levels24:23 The Truth Behind “Cortisol Face”29:43 Why Cortisol Detoxes Are A Scam31:15 How Exercise Impacts Cortisol Response36:15 Do Cortisol-Blocking Supplements Actually Work?37:49 The Myth Of Adrenal Fatigue Explained41:45 Final Takeaways: What Really Helps Regulate Cortisol📒 Resources Mentioned:🎧 34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory📄 Sleep loss results in an elevation of cortisol levels the next evening📄 Exercise and circulating cortisol levels: the intensity threshold effect 📄 Low Calorie Dieting Increases Cortisol📄 An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 How to: FitnessInstagram: @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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56 | Q&A: Fasted Workouts, Appetite Management, and the Protein vs Fiber Debate
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 nuance. We break down whether exercise needs to be 45+ minutes to be effective, how to handle constant hunger even when eating “healthy,” and why breastfeeding and fasting do not mix no matter what TikTok says.Mouth tape, fasted workouts, protein hate, we’re clearing up the confusion in this honest, unfiltered Q&A.🎗️ Timestamps:00:00 Introduction02:16 Fasted vs. Fueled Workouts: The Science04:38 Fasting While Breastfeeding: Is It Safe?06:45 Mouth Taping for Better Sleep: Fact or Fiction?10:14 Protein vs. Fiber: The Latest Debate13:06 Constant Hunger Despite Eating Healthy?15:50 Effective Exercise Duration: Myth Busting17:50 Final Thoughts📒 Resources:🎧 45 | Intermittent Fasting Explained: The Benefits & Risks (2025)💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 How to: FitnessInstagram: @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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55 | Is “Eating Like Your Ancestors” Making You Healthier?
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 modern food environment.This episode is for anyone feeling confused by food rules online, overwhelmed by wellness advice, or stuck between wanting to eat better and not knowing what to believe. If you’ve ever wondered whether you really need to give up bread or buy bone broth to be healthy, we’ve got you here!🎗️ Timestamps:00:40 Kate & Michael catch‑up (New member of the Ulloa Family!)05:24 What Is “Ancestral Eating” Anyway?07:15 Ancestral Eating on TikTok (ft. viral sourdough‑pancake clip)12:50 Considerations on Ancestral Diets14:30 Kate’s Experience During Her Paleo Years16:20 Evolution of Eating21:00 Weston A. Price Foundation deep‑dive26:45 Paul Saladino & The Carnivore‑to‑Animal‑Based Pivot30:23 Truth About Modern Food & Marketing36: 55 What People Should Know About Additives & Preservatives42:31 Why Talk About Food Environment48:05 Diet Nostalgia, MAHA Movement & Final Takeaways📒 Resources:🎧 12 | Is Food Addiction Real? Exploring Hyperpalatable Foods & Their Impact🎧 46 | How Food Marketing Controls Your Eating Habits🔗 Reddit: Why do we aspire to eat like our ancestors?🔗 To Follow the Real Early Human Diet, Eat Everything by Kate Wong🔗 The Evolution of Diet by Ann Gibbons🔗 The Ethics of Ancestral Eating by Caroline Stewart🔗 Neandertals ate their veggies, their feces reveal by Ann Gibbons📄 Hunter-gatherers as models in public health📄 Natural environments, ancestral diets, and microbial ecology: is there a modern “paleo-deficit disorder”?💛 STAY CONNECTED Don’t forget to subscribe to our podcast so you never miss an episode. 🟡 How to: FitnessInstagram: @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!
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.
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