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!
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54 | Should Everyone Be Taking Vitamin D?
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 PCOS.By the end of this episode, you’ll know if Vitamin D matters for you, what dose is right, and why sunlight might not be enough based on your lifestyle.🎗️Timestamps:00:30 Hosts Catching Up: Yawning & Sleep Deprivation02:27 Revisiting the Creatine Episode05:00 What to Expect in This Episode (Overview of Key Points)05:53 What Is Vitamin D & the Difference Between D2 and D307:03 How Vitamin D Impacts Bone Health09:45 Pros, Cons & Where to Actually Get Vitamin D11:00 Common Misconceptions About Sunlight & Vitamin D12:37 Dietary Sources & Fortified Foods with Vitamin D17:28 How Obesity, Breastfeeding & Digestive Disorders Affect Vitamin D19:57 Navigating Conflicting Research on Vitamin D24:58 Immunity, Respiratory Illness & the COVID Controversy30:50 Mental Health, Seasonal Affective Disorder & Vitamin D36:50 New 2025 Research: Vitamin D’s Role in Managing PCOS39:46 Final Takeaways📒 Resources:🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To)🎧 40 | Scandals in the Supplement Space📱 @pcosnutrition on Instagram📄 Center for Health Research — Vitamin D Potency Varies Widely in Dietary Supplements📄 National Institute for Health and Care Excellence — Vitamin D: supplement use in specific population groups📄 Scientific Advisory Committee on Nutrition — Vitamin D and Health Report📄 Martineau et al., BMJ 2017 — Vitamin D supplementation to prevent acute respiratory tract infections📄 Callegari et al., JAMA Psychiatry 2024 — Vitamin D supplementation and depression meta-analysis 📄 Parliamentary Office of Science and Technology 2021 — Vitamin D and COVID-19 📄 National Library of Medicine — Effects of💛 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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53 | Q&A: Is Your Metabolism Really Broken? What Science Actually Says
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 dieting, or needs boosting with supplements, this episode will help you focus on what actually matters for your health and results.TIMESTAMP:00:00 Introduction on Metabolism00:54 Understanding Metabolism Basics01:20 Personal Story on Metabolism Misconceptions02:58 Breaking Down Metabolism Components06:40 Impact of Muscle Mass on Metabolism09:04 Metabolism and Aging12:15 Effects of Dieting on Metabolism14:54 Foods and Supplements: Do They Boost Metabolism?17:24 Steps to Take for a Slow Metabolism18:37 Calculating Total Daily Energy Expenditure📌 Resources Mentioned:- Michael’s Instagram post on metabolism visual - The “Biggest Loser” metabolism study- Harris-Benedict Equation calculator (for estimating TDEE)- #34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory 💛 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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