How to: Fitness

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In one of our favorite episodes from Season 1, we're revisiting one of our earliest conversations about alcohol and its effects on our nutrition, fitness, and overall health. We talked about how alcohol is processed by the body, its effects on appetite, calorie intake, sleep, and recovery, and what the research actually tells us about its supposed health benefits. We're not here to tell you to change you’re drinking habits; our goal is to help you look at the evidence, weigh the trade-offs, and make more informed decisions about your relationship with alcohol.

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In this Best of Season 4 episode, we’re bringing together some of our favorite conversations on recovery, menopause and the wellness industry, electrolytes, do food intolerance tests actually tell us anything and what actually counts as strength training. We revisit the questions, evidence, and nuance behind these topics and hopefully leave you with a few things to think about the next time you see an (overly)confident health claim online.

🎗️ Timestamps:
00:00 Best of Season 4 Introduction
2:20 The Science vs. The Hype of Recovery
11:09 How the Wellness Industry Preys o...

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What if today’s wellness grifters aren’t as original as they think they are?  We’re taking a trip down wellness history in today's episode as we talk about snake oil salesmen, questionable miracle cures, Clark Stanley, Sylvester Graham, John Harvey Kellogg, and John Brinkley (yes, the goat testicles guy!) And honestly, some of these stories are so wild, you might start seeing modern wellness trends a little differently.

🎗️ Timestamps:
00:00 Introduction
03:17 Wellness Grifters and Where the Story Begins
10:25 Snake Oil Salesmen and the Promise of Special Medi...

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The Mediterranean Diet is constantly touted the “best” diet for everyone. And there are a lot of reasons why!

In this episode, we’re taking a closer look at why the Mediterranean diet became known as one of the “best diets” in the world, what the eating pattern actually gets right and how its history shaped the way we understand it today. We’re not here to dismiss the Mediterranean diet but we’re here to add some much-needed context and help us think about healthy eating beyond one culture, one menu, or one “...

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What if one of the most overlooked parts of our diet is also one of the simplest?

In this episode, we’re taking a closer look at fiber and why it’s so easy to overlook. We’re not here to tell you to completely change the way you eat but we’re here to help you understand where fiber fits into the bigger picture and find practical ways to include more of it.

🎗️ Timestamps:
00:00 Are We in a Fiber Crisis?
05:03 Have We Completely Forgotten About Fiber?<...

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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 Swee...

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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 Colostru...

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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...

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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 ov...

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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...

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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...

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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...

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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 constantl...

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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 average person, food and water are often enough.

This deep dive is for anyone who’s seen electrolyte packets everywhere and wonder...

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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 who’s ever questioned soy, avoided it or just felt confused by all the mixed messages online...

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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 are having.

This episode is for anyone curious about GLP-1 medications whether you’re considering them, currently using them or simply trying to make...

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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. If you’ve ever wondered, “Do I really need to care about this?”,  this conversation is for you!

🎗️ Timestamps:
00:00 Introduction
01:20 Can Yoga Build Strength A...

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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 misinformation. Using her background in marketing, she calls out misleading health narratives online and helps people understand how algorithms, influence, and fear-based messaging shape what we believe about our health...

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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 like. Michael did a research about IGG food panels, home test kits, muscle testing, hair analysis and why many of these methods lack diagnostic value and can even cause harm.<...

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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 discusses hormone therapy history, common myths around metabolism, belly fat, HIIT, supplements, and what actually matters for strength, health, and longevity through perimenopause and beyond.

This ep...

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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. We explore popular recovery methods like compression boots, cryotherapy, red light therapy, infrared saunas and massage guns and explain who they may help, who they...

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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, or pressured to buy the newest “healthy” products. We talk through the history of superfoods, the reductionist trap of isolating nutrients, and why food doesn...

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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 make it into TikTok. From digestive health and disease prevention to bloating and balance, we explore what happens when fiber becomes the main...

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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 a fan of protein powders or other supplements and you want clarity on safety without falling for scare tactics.

🎗️ Timestamps:
0...

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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 body and what’s just clever marketing.

So if you are curious about trying cold plunges or if yo...

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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 mee...

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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 adap...

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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...

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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 e...

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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 welln...

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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...

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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:
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Is your diet helping or hurting the planet?

In this episode “Lowering the Environmental Impact of Your Diet (Without Going Vegan)” of How to Fitness Podcast, Kate takes the hot seat to explore the environmental footprint of what’s on our plate. From beef vs. bananas to oat milk vs. dairy, we break down the myths, the nuance, and the science behind food choices and what actually makes a difference.

This episode isn’t about shame. It’s about awareness, practical swaps, and making sustainable habits easier to stick with.

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Is the fitness industry helping men get healthier or just teaching them to suffer in silence?

In this episode “Toxic Masculinity: The Dark Side of Fitness Culture” of The How to Fitness Podcast, Kate Lyman and Michael Ulloa confront the damaging influence of toxic masculinity in the fitness industry. They explore how modern fitness culture has become more about proving dominance than promoting true health and well-being and the real-life consequences are staggering.

From the rise of steroid use among young men and the glorification of shredded, emotionally numb "alph...

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In this episode “ Everything We’ve Learned About Creatine (So You Don’t Have To)” of the How to Fitness Podcast, we take a research-backed deep dive into creatine. One of the most talked about and misunderstood supplements in the fitness world.

We’re unpacking everything you think you know:

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In this Q&A episode of How to Fitness Podcast, we tackle the most common struggles beginner clients face from staying consistent at the gym to eating healthy without tracking every bite. 

Whether you’re trying to balance social events with your goals or wondering if you really have to weigh yourself, this episode breaks down the mindset shifts and strategies that actually create sustainable change. 

We explore why your weight isn’t the best measure of progress, what to prioritize when life gets busy (hint: it’s not your mac...

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Body image isn’t about loving your body — it’s about respecting it. In this episode of the How to Fitness Podcast, we’re joined by mental health advocate, writer, and broadcaster Natasha Devon, MBE to explore what healthy body image really means and how social media, culture, and our personal habits shape the way we see ourselves.

We talk about how to navigate body image challenges, especially on the tough days, and why “fixing” your body isn’t the answer. Natasha shares her unique insights from working with young people and dives into...

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We’ve all been told that stretching is a must, but is it really? In this episode of How to Fitness Podcast, we are breaking down the real science behind stretching and whether skipping it is something you should actually feel guilty about.

We dive into the different types of stretching, including static, dynamic, ballistic, and PNF, and reveal what research says about their effects on injury prevention, performance, and recovery. Spoiler alert: Static stretching before a workout might not be as beneficial as you think, and in some cases, it ca...

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How much of our food choices are truly ours, and how much is shaped by powerful marketing strategies?

In this episode of the How to Fitness Podcast, we dive deep into how food marketing influences our eating habits, from grocery store purchases to social media trends. We uncover the subtle but powerful ways companies use colors, buzzwords, and advertising to manipulate our perceptions of health and nutrition.

From misleading labels to childhood-targeted marketing, we discuss why it's so easy to fall for food industry tricks and how you can...

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Is intermittent fasting the ultimate health hack or just another overhyped trend?

In this episode of the How to Fitness Podcast, we take a deep dive into intermittent fasting—breaking down its history, different fasting methods, and the science behind the claimed benefits. Does it truly improve weight loss, mental clarity, and longevity, or are these just exaggerated health claims?

We also discuss who might benefit from intermittent fasting and why it may not be the right choice for everyone. By the end of this episode, you’ll have the...