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 Expectations
8:23 The Cultural Shift and Rise of Protein Marketing
15:20 Is Protein Obsession Just Another Diet Fad?
19:20 RDA vs. Optimal Protein Intake Explained
28:46 What Protein Is Made Of and How the Body Uses It
30:49 The Hierarchy of Protein Intake (Total, Distribution, Timing)
32:46 Busting Common Protein Myths
37:58 Protein, Masculinity and Brand Narratives
49:06 Meeting Protein Needs Sustainably and
55:28 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: 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!

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 Research
04:39 What Cravings Really Are and What Shapes Them
08:59 The Role of Anticipation in Cravings
10:50 How Cravings Connect to Cancer Risk
16:55 Why Resisting Cravings Can Backfire
22:17 Sugar, Food & Drug Addiction: The Biological Comparisons
25:23 How Childhood Exposure Shapes Lifelong Cravings
29:09 Stress, Screens & the Modern Craving Loop
37:27 Neuroplasticity: How Our Brains Adapt to Cravings
46:54 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: 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!

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 Matters
07:18 What Cortisol Actually Is (beyond “stress hormone”)
09:38 Why Cortisol Isn’t Just A Stress Hormone
14:14 What Really Drives High Cortisol Levels
24:23 The Truth Behind “Cortisol Face”
29:43 Why Cortisol Detoxes Are A Scam
31:15 How Exercise Impacts Cortisol Response
36:15 Do Cortisol-Blocking Supplements Actually Work?
37:49 The Myth Of Adrenal Fatigue Explained
41:45 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: 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!

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 Introduction
02:16 Fasted vs. Fueled Workouts: The Science
04:38 Fasting While Breastfeeding: Is It Safe?
06:45 Mouth Taping for Better Sleep: Fact or Fiction?
10:14 Protein vs. Fiber: The Latest Debate
13:06 Constant Hunger Despite Eating Healthy?
15:50 Effective Exercise Duration: Myth Busting
17:50 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: 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!

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 Diets
14:30 Kate’s Experience During Her Paleo Years
16:20 Evolution of Eating
21:00 Weston A. Price Foundation deep‑dive
26:45 Paul Saladino & The Carnivore‑to‑Animal‑Based Pivot
30:23 Truth About Modern Food & Marketing
36: 55 What People Should Know About Additives & Preservatives
42:31 Why Talk About Food Environment
48:05 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: 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!

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 Deprivation
02:27 Revisiting the Creatine Episode
05:00 What to Expect in This Episode (Overview of Key Points)
05:53 What Is Vitamin D & the Difference Between D2 and D3
07:03 How Vitamin D Impacts Bone Health
09:45 Pros, Cons & Where to Actually Get Vitamin D
11:00 Common Misconceptions About Sunlight & Vitamin D
12:37 Dietary Sources & Fortified Foods with Vitamin D
17:28 How Obesity, Breastfeeding & Digestive Disorders Affect Vitamin D
19:57 Navigating Conflicting Research on Vitamin D
24:58 Immunity, Respiratory Illness & the COVID Controversy
30:50 Mental Health, Seasonal Affective Disorder & Vitamin D
36:50 New 2025 Research: Vitamin D’s Role in Managing PCOS
39:46 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: 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!

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 Metabolism
00:54 Understanding Metabolism Basics
01:20 Personal Story on Metabolism Misconceptions
02:58 Breaking Down Metabolism Components
06:40 Impact of Muscle Mass on Metabolism
09:04 Metabolism and Aging
12:15 Effects of Dieting on Metabolism
14:54 Foods and Supplements: Do They Boost Metabolism?
17:24 Steps to Take for a Slow Metabolism
18:37 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: 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!

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.

Resources Mentioned:
- Not the End of the World – Hannah Ritchie
- Ep 36: Does Milk Cause Inflammation?
- Ep 9: Organic Foods – Myths & Truths
- Water Footprint of Food Guide
- Carbon Footprint of Meat Substitutes
- Plant-Based vs. Cow’s Milk
- Food Loss and Waste Overview
- Environmental Impact of Food Waste
- Global Emissions & Food Waste
- Global Food Waste Emissions Report
- Key Food Waste Facts
- Food Production 2024
- Food Waste and the Planet
- 11 Food Waste Facts
- The False Dichotomy of Systemic and Individual Action

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!