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 macros), and how to stop relying on motivation and build habits that last. Plus, Kate shares her personal three health non-negotiables and you might be surprised what tops the list. 

If you’ve ever asked yourself: 

“Do I have to count calories to see results?” 

“Why can’t I stay consistent with working out?” 

“How can I enjoy food and still stay on track?” 

This episode is for you. 

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🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

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 the deeper conversations we all should be having — from the way fitness is marketed to men and women, to how parents can set healthier digital boundaries for their kids.

We also cover how to game the algorithm for a healthier social media experience, the underrated power of seeing diverse bodies online, and why bad body image days are completely normal (and manageable).

If you’ve ever struggled with how you feel about your body, felt overwhelmed by social media, or wondered how to help the next generation build real self-esteem, this episode is a must-listen.

📚 Resources & Mentions

• Natasha Devon’s Book: Clicks: How to Be Your Best Self Online – Ideal for teens and adults who want to rethink their digital habits
• The Kindness Method by Shahroo Izadi – A compassionate approach to habit change
• Smartphone Free Childhood – A parent-led movement advocating for later social media use
• LBC Radio Show with Natasha Devon – Saturdays, 6–9 PM GMT
• Naked Beach (Channel 4 documentary) – Experiment on body positivity through diverse body exposure
• Follow Natasha on Instagram: @natashadevon

STAY CONNECTED
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🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

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 can actually hurt your performance.

So what should you do instead? We will talk about why dynamic stretching is a game-changer and how to warm up effectively without wasting time on unnecessary stretches.

If you have ever wondered, "Are we doing stretching all wrong? Do we really need to stretch before every workout?" this episode is for you. We are here to clear up the confusion and help you create a fitness routine that actually works.

Timestamps:

00:00 – Introduction: Should You Feel Guilty for Skipping Stretching?

00:42 – The Science of Stretching: What Research Actually Says

05:53 – Breaking Down the Different Types of Stretching

12:13 – Does Stretching Really Prevent Injuries?

17:31 – The Obscure Relationship Between Stretching & Injury Prevention

18:59 – Dynamic vs. Static Stretching: Which One Is Better?

25:14 – Can Stretching Reduce Soreness & Speed Up Recovery?

28:16 – Answering Common Stretching Questions

31:39 – Final Thoughts & How to Stretch Smarter

Resources Mentioned:

• Stretching and Joint Range of Motion: PubMed Study
• Survey on Stretching Benefits Among Austrian Health Practitioners: PMC Article
• Stretching in Military Recruits – A Study on Effectiveness: PubMed Study
• Stretching and Injury Prevention – An Obscure Relationship: PubMed Study
• Static Stretching and Its Effects on Force & Jumping Performance: PubMed Study
• Does Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review: Wiley Online Library
• Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: PubMed Study
• Post-Exercise Stretching and Its Effectiveness in Short-Term & Delayed Recovery: PubMed Study
• Effects of Stretching Before and After Exercise on Muscle Soreness – A Systematic Review: PMC Article

STAY CONNECTED
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🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

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 take back control of your food choices.

Join us as we break down the psychology behind food packaging, the impact of marketing on our hunger cues, and what we can do to make informed, intentional eating decisions.

Timestamps:

00:00 Introduction
02:06 How Food Marketing Shapes Our Eating Habits
07:45 The Power of Packaging & Labeling Tricks
13:15 The Psychology Behind "Healthy" Buzzwords 
18:00 Why Kids Are the Most Vulnerable to Food Ads 
24:10 Social Media's Role in Shaping Eating Habits 
30:20 How Companies Influence Portion Sizes 
38:55 What Can We Do? Practical Tips for Smarter Food Choices

Resources Mentioned:

WHO Guidelines on Food Marketing & Public Health: { https://news.un.org/en/story/2023/07/1138322#:~:text=The new WHO guidance recommends,known by its acronym HFSS }

Bite Back 2030 - Youth-Led Nutrition Advocacy: { https://www.biteback2030.com/ }

The Influence of Food Marketing on Childhood Obesity

Emma Boyland’s Research on Food Advertising & Children

Ethan Pancer’s Study on Food Branding & Consumer Choices

STAY CONNECTED
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🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

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 evidence-based insights you need to decide if intermittent fasting aligns with your goals and lifestyle.

Timestamps:

00:00 – Introduction & Personal Experiences with Fasting
04:00 – The History of Intermittent Fasting & Its Popularity
07:30 – Different Types of Intermittent Fasting Explained
12:00 – Does Fasting Improve Weight Loss? What the Research Says
18:00 – Hunger, Energy, & Mood: What to Expect on IF
22:00 – The Gut-Brain Connection & Fasting’s Impact on Metabolism
26:00 – Intermittent Fasting & Muscle Loss: What You Need to Know
30:00 – Is IF Safe for Women? What Experts Say
35:00 – Fasting for Longevity: Truth or Overblown Hype?
40:00 – Final Thoughts: Who Should & Shouldn’t Try Intermittent Fasting

Resources Mentioned:

📚 Studies & Reports

• Meta-analysis on intermittent fasting & weight loss (2024)
• Study on fasting & muscle loss risks
• International Menopause Society statement on fasting for women

🔗 Further Reading & Research

• Science Behind Intermittent Fasting
• How Fasting Affects Metabolism

Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodes

We’d love to hear your thoughts!
Share your feedback or questions in the comments below! And while you’re here, don’t forget to subscribe to our podcast and hit that notification bell so you never miss an episode.

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

🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

How much do you really know about the hosts of How to Fitness Podcast?

In this episode 44, "Q&A: Fitness, Parenthood & Business (2025)," we take a step back from our usual discussions on health and fitness to answer some of your most asked questions. From our personal milestones to the biggest lessons we’ve learned in business and life, this episode is all about getting to know us on a deeper level.

We talk about the changes we’ve experienced since our last Q&A episode, what we’re looking forward to in 2025, and how our perspectives on fitness, nutrition, and work-life balance have evolved.

Timestamps:
00:00 – Introduction: Why we’re revisiting this episode
03:00 – What we’re most excited about in 2025 (personally & professionally)
07:30 – The reality of starting a business & lessons learned
10:45 – How parenthood changed our approach to fitness & nutrition
15:30 – The challenges of learning a new language
18:50 – Finding time for hobbies & socializing outside of work
23:30 – Final thoughts & listener questions

RESOURCES MENTIONED:
🎧 Ep. 01: Meet Your Hosts: Michael Ulloa and Kate Lyman
https://www.buzzsprout.com/2171581/episodes/12952683

Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodes

We’d love to hear your thoughts!
Share your feedback or questions in the comments below! And while you’re here, don’t forget to subscribe to our podcast and hit that notification bell so you never miss an episode.

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

🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

Is BMI really an accurate measure of health, or is it an outdated tool rooted in inequality that is causing more harm than good?

In this episode 43 “The Problematic Origins of BMI: Why This Health Metric Is Failing Us” of the How to Fitness Podcast, we take a deep dive into the origins of the Body Mass Index (BMI), uncovering its surprising (and upsetting) history and the flawed way it’s used today. BMI was never meant to be a measure of individual health, yet it continues to impact medical care, insurance coverage, and even personal perceptions of health and self-worth.

BMI isn’t the full story when it comes to health. Tune in as we break down why it’s time to rethink how we define health and move toward more accurate, inclusive measures.

🟡TIMESTAMPS
00:00 Introduction and Initial Reactions
00:47 Welcome to the How To Fitness Podcast
01:08 Diving into the Topic: BMI
02:06 The Racial Origins and History of BMI
07:52 The Insurance Industry's Influence
10:12 Modern Use and Misuse of BMI
13:42 BMI and Its Limitations
15:00 Personal Stories Highlighting BMI Issues
17:19 The Impact of BMI on Health and Insurance
19:05 Research and Criticisms of BMI
25:01 Alternative Metrics and Recommendations
26:17 Concluding Thoughts on BMI

🟡RESOURCES MENTIONED
📚 Books & Authors
*Fearing the Black Body: The Racial Origins of Fat Phobia* – Sabrina Strings
*All in Her Head* – Elizabeth Comen, MD

📊 Studies & Institutional Reports
- Research by Dr. Sabrina Strings – Examining BMI, race, and chronic illness.
- American Medical Association (AMA) Statement (2023) – Recognized BMI as a flawed and racially biased metric.
- National Health and Nutrition Examination Survey (NHANES) – Analyzed BMI and metabolic health across different racial groups.
- World Health Organization (WHO) & National Institutes of Health (NIH) – Recommendations for BMI cutoffs based on ethnicity.

🏛 Historical Figures & Influence on BMI
- Adolphe Quetelet – Belgian mathematician who created the original BMI formula.
- Charles Davenport – Eugenicist who used weight tables to make racialized claims about obesity.
- Donald Armstrong & Lewis Dublin (Metropolitan Life Insurance, 1951) – Published influential research linking weight and health risks.
- Ancel Keys (1972 Paper) – Popularized BMI as a screening tool for obesity.

🔗 For Further Reading
↗ https://journalofethics.ama-assn.org/article/how-use-bmi-fetishizes-white-embodiment-and-racializes-fat-phobia/2023-07
↗ https://www.newyorker.com/magazine/2023/03/27/will-the-ozempic-era-change-how-we-think-about-being-fat-and-being-thin

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

🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

Are GLP-1 weight loss drugs the solution we've been waiting for—or just another manifestation of diet culture in disguise?

In this episode 42, "GLP-1 Medications Explained: What You Need to Know in 2025," of the How to Fitness Podcast, we dive into the hype, hope, and hard truths surrounding medications like Ozempic and Wegovy.

Join us as we break down the science behind GLP-1 drugs, discuss their benefits for obesity and metabolic health, and explore the potential risks and ethical dilemmas tied to their use. From celebrity endorsements to compounding pharmacies and societal pressures, this episode uncovers the complexities of these groundbreaking yet polarizing treatments.

Tune in to get the facts, hear real-world insights, and learn how to navigate this evolving topic with clarity.

TIMESTAMPS:

00:00 Introduction and Personal Opinions on Weight Loss Medications 
00:23 Welcome to the How to Fitness Podcast 
01:07 Revisiting the Ozempic Revolution 
03:04 Understanding GLP-1 Medications 
04:19 Mechanisms and Effects of Semaglutide 
07:00 Personal Experiences and Observations 
10:22 The Broader Impact and Misconceptions 
20:34 Celebrity Influence and Public Perception 
23:16 Exploring Telehealth and Accessibility 
23:57 Exploring Telehealth Weight Loss Options 
28:15 Compounding Pharmacies: Pros and Cons 
29:58 The Risks of Compounded Medications 
34:22 The Social Implications of Weight Loss Drugs 
39:33 Long-Term Use and Ethical Considerations

RESOURCES MENTIONED:
🟡 The Ozempic Revolution: Exploring the Soaring Popularity of GLP-1 Drugs https://www.buzzsprout.com/2171581/episodes/12924933 
🟡 Due to character limits, all resources mentioned can be found on our YouTube Channel @HowToFitnessPodcast

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

🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

Are you tired of detox fads that promise the world but deliver disappointment?

In this episode 41 " The Detox Myth: Exploring the truth behind toxins and wellness trends " of the How to Fitness Podcast, we dive deep into the murky waters of detox diets, cleanses, and the buzzwords that often mislead us.

Tune in to learn how to spot misinformation and protect yourself from false promises circulating on social media. This is a critical episode to help you understand why you don't need those expensive detox teas or cleanses and what genuine steps you can take to maintain your health.

TIMESTAMPS:

00:00 Introduction to Toxins
04:17 The Myth of Detoxing
13:02 How Our Bodies Detox Naturally
20:33 Debunking Juice Cleanses
22:42 The Myth of Detox Diets for Weight Loss
26:34 The Truth About Detox Teas and Supplements
27:54 The Dangers of Colon Cleanses and Enemas
31:19 Activated Charcoal: Risks and Realities
32:44 Natural Ways to Support Detoxification
36:39 Final Thoughts and Recommendations

RESOURCES MENTIONED:

🟡 2020 Systematic Review on Coffee Enemas
https://pubmed.ncbi.nlm.nih.gov/32899046/

🟡 Do detoxes work?
https://pubmed.ncbi.nlm.nih.gov/25522674/

🟡 Ep. 20 - Why Sleep Isn’t Boring: What We Don’t Know About Sleep
https://howtofitness.buzzsprout.com/2171581/episodes/13654757-20-why-sleep-isn-t-boring-what-we-don-t-know-about-sleep

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

🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In this episode of the How To Fitness podcast, Michael Ulloa and Kate Lyman take a deep dive into the largely under-regulated supplement industry. We draw attention to the history, legislation, and current state of dietary supplements in the U.S. and explore the critical role of influencer marketing, and the various risks and health implications associated with mislabeled and contaminated supplements.

This episode shares some surprising background about the controversial history of some well-known supplements and helps you navigate a market saturated with potentially unsafe products.

01:59 The passing of the DSHEA in 1994 allowed manufacturers of supplements to make general health claims about their products without going through the FDA to prove safety or efficacy. This “free market” approach has led to a boom in supplements both manufactured and consumed. 05:11 Have you heard of Chris Ashenden? Probably not. But have you heard of AG1/Athletic Greens? Probably! We do a mini deep dive into his shady past as a grifter.

9:50 Dietary supplements are considered food, not drugs or medicine. This opens up supplements to more possibilities and fewer regulations than medications. Supplement companies cannot make medical claims, and that’s where broad disclaimers come in. Resource Michael referenced: Aragon AA. I was just approached (again) by an Herbalife distributor – is it safe?  from AARR May 2016 

12:22 An example of the underregulated nature of the supplement industry and power of disclaimers shared with a Shilajit supplement, something trending heavily on Tik Tok right now.

16:26 Supplements are linked with rising accounts of kidney and liver issues, especially due to herbal supplementation. We discuss a recent contamination of an herbal supplement and how it’s been handled by the FDA.

20:48 Proprietary blends are used to protect trade secrets, but can lead to some confusing and misleading information about the dosage and efficacy of ingredients in a supplement.

26:20 To get the safest supplements possible, seeking out supplements that are third party tested helps ensure that the ingredients listed are actually what the supplement contains. Resource on contamination in supplements: https://journals.sagepub.com/doi/10.1177/1060028019900504#:~:text=Microbial Contamination,-Many dietary supplements&text=According to the US Pharmacopeia,Staphylococcus aureus%2C or Clostridium species

32:50 As consumers, we carry the risk from consuming supplements without the information and research we need. Often, studies of supplements are funded by the company producing the product.

33:42 Influencer marketing plays a huge role in the supplement industry and makes it hard for the FTC to regulate this type of marketing. We talk through affiliate payouts and how easy it is to gain monetary kickback from sharing supplements. Dr. Gunter’s fake supplement: https://vajenda.substack.com/p/the-money-in-menopause-supplements

45:50 When someone is selling both the problem and a m

STAY CONNECTED
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🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

We are often asked questions about navigating fitness, health, and overall wellness as a new parent who is sleep deprived and short on time. Today we’re talking through five tips we rely on as new(ish) parents. These tips are applicable for anyone short on time!

3:00 Kate and Michael talk through the difference in their workouts before and after children and how much has changed around time, capacity, and the guilt that can accompany taking time for oneself.

8:15 Tip #1: Cut the waste from your workouts. When we are time poor, we can structure our workouts differently to maximize our limited time by streamlining the important things.

11:20 Tip #2: Make movement part of your routine rather than a luxury. Adjusting our expectations around movement can help us feel more confident in the new approach we’re taking giving limited capacity. Something is always better than nothing.

13:18 Tip #3: Opt for circuit-style workouts. 15 minutes a day of moderate intensity workout is enough to positively impact our health, so every little bit counts.

15:30 Tip #4: Don’t rely on motivation alone. Motivation is probably low when we’re exhausted and overwhelmed. Instead, creating a habit of movement helps us build momentum to keep that habit going even on the most challenging days.

18:44 Tip #5: In the grand scheme of things, your training not that important. This doesn’t mean movement isn’t important; it is something very influential on our overall health. But structured training or the “ideal” workout may not be feasible or important in this season of life. We have permission to reprioritize our goals when needed.

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

🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In this episode of the 'How to Fitness Podcast,' hosts Kate Lyman and Michael Ulloa discuss the importance of hydration and its impact on overall health and exercise performance. They share personal weekend experiences, then dive into in-depth guidelines for daily water intake, the benefits of proper hydration, the risks of dehydration, and how to effectively hydrate before, during, and after exercise. The episode also explores the role of electrolytes, tips for maintaining hydration habits, and the potential dangers of overhydration. Both hosts emphasize the importance of staying hydrated not only for peak physical performance but also for long-term health.

9:08 Standard water recommendations can be confusing and vague. We talk through more specific recommendations, as well as the fact that food and other fluid intake (coffee, tea, seltzer) contributes to our overall water target.

14:26 We can gauge our hydration level by our urine color and thirst level (thirst is a sign you’re already dehydrated!). A formula we can use to calculate water needs: 0.033 x bodyweight in KG = liters of water.

19:30 The importance of staying hydrated increases as we age. With age, the amount of fluid in our bodies decreases, as does our thirst response.

24:17 Hydration needs change with activity levels, and a pre- and post-workout weigh in can be the most accurate way for us to understand our hydration needs with exercise.

30:38 Considering our electrolyte needs is an important part of attention to our hydration as a whole. Exercise longer than an hour should be paired with an electrolyte supplement.

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

🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In this episode of the How To Fitness podcast, hosts Michael Ulloa and Kate Lyman delve into the controversial topic of cortisol. They discuss the internet's obsession with cortisol and its impact on health, rooted in sensationalized online content. They tackle questions about what cortisol is, its functions, and whether certain conditions like adrenal fatigue are legitimate. They also examine myths about cortisol-related weight gain and the impact of caffeine and diet on cortisol levels. Kate and Michael emphasize the importance of managing stress through basic health practices and address the need for medical intervention in serious hormonal imbalances.

1:51 Cortisol is on the rise as a search term on Google and hashtag on Tik Tok. The rise in concern around Cortisol levels can cause individuals to overstimate how much time they need to spend thinking about coritsol. It can also be dismissive of legitimate medical disorders related to abnormal cortisol levels.

4:40 Question 1: What even is cortisol?

8:55 Question 2: Is elevated cortisol a bad thing?

10:31 Question 3: What is adrenal fatigue? What do I need to know about it?

• Cadegiani, F.A., Kater, C.E. Adrenal fatigue does not exist: a systematic review. BMC Endocr Disord 16, 48 (2016). https://doi.org/10.1186/s12902-016-0128-4

15:01 Question 4: Are cortisol face and cortisol belly real? What do I do about them?

19:10 Question 5: Does the timing of my coffee and food really impact my cortisol levels?

• Gavrieli, A., Yannakoulia, M., Fragopoulou, E., Margaritopoulos, D., Chamberland, J., Kaisari, P., Kavouras, S., & Mantzoros, C. (2011). Caffeinated coffee does not acutely affect energy intake, appetite, or inflammation but prevents serum cortisol concentrations from falling in healthy men.. The Journal of nutrition, 141 4, 703-7 . https://doi.org/10.3945/jn.110.137323.

22:30 Cortisol plays roles beyond just navigating stress in our bodies, and we can think about stress management and how we treat our bodies in general more than worrying about specific aspects of our hormonal health.

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

🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

It’s 2024 so of course milk is a controversial topic! In this deep dive we discuss the recent trends in social media concerning milk's nutritional value and potential health risks, such as inflammation and cancer. The episode also explores the environmental impact of dairy versus plant-based milks, and addresses the rise in questionable practices like drinking raw milk.

5:04 In this episode, we’re solely discussing the nutritional implications of dairy rather than environmental impact and animal welfare due to limited time and wanting to stay in our scope.

6:22 Explaining lactose intolerance, what causes it, and how it differs from a dairy sensitivity

10:33 How the Got Milk campaign of the 90s-2000s made us all drink milk: ‣https://www.fastcompany.com/40556502/got-milk-how-the-iconic-campaign-came-to-be-25-years-ago

13:30 Milk is a fantastic post-workout/recovery drink due to hydration, cost, and macro and micronutrient breakdown.

16:15 We talk through the scaremongering surrounding inflammation from drinking milk and the hormones in milk and whether they are linked to disease (specifically cancer). The literature does not show any main markers of inflammation from dairy. This doesn’t minimize individual experiences around how individuals feel when drinking dairy.

23:00 Learning more about dairy and what the literature shows helps us make food decisions that support us individually as opposed to what the internet or current fads are telling us. 25:51 There are some significant differences in milk production between the UK and US, especially regarding the US’s use of BST growth hormone though the impact of use of BST is not conclusive. The pasteurization processes are also different between the UK and US.

31:28 The recent rise in Trad Wife content has also led to popularity of raw milk (amongst other fads such as carnivore diet, etc.). Pasteurization does not lead to loss of nutrients in milk, and there are some major risks to drinking raw milk — from food poisoning to Guillian Barre syndrome. The risk of contracting disease from raw milk is much higher than from pasteurized milk.

39:12 Plant milks are becoming far more popular, especially with younger generations. They tend to have a smaller environmental footprint but are also typically nutritionally inferior to dairy milk (though more comparable when fortified). You can find a breakdown of the environmental impact of plant milks here: https://www.bbc.com/news/science-environment-46654042

For a list of resources cited in this episode, please email michaelulloapt@gmail.com

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🟡 Michael Ulloa: https://www.michaelulloa.com/
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Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In this episode of the 'How To Fitness' podcast, hosts Michael Ulloa and Kate Lyman explore the idea of cult-like tendencies within the wellness industry, covering fitness, nutrition, and overall wellness. They analyze the psychological reasons why people might become deeply involved in fitness programs and strict diets, likening them to modern-day cults. They also discuss the cultish aspects of boutique fitness establishments, influential nutrition leaders, and wellness gurus, emphasizing both the positive community benefits and potential dangers of extreme practices. The episode touches on societal factors driving people toward these groups, the role of charismatic leaders, and how commercialization within wellness capitalizes on consumer vulnerabilities.

05:16 When defining a “cult,” it typically has a negative connotation. The parameters used to describe a cult can also be applicable outside of religious or fanatical groups that we typically think of when referencing a cult. Encyclopedia Britannica defines a cult as a usually small group of people devoted to a person, idea, or philosophy that falls outside the mainstream. Cult Education Institute: https://culteducation.com/

9:35 Current internet culture is very focused on going against the “mainstream,” and we see this pattern in the fitness and nutrition worlds frequently. Extremism in social media is very prevalent, and this can lead to very cult-like aspects of certain diets or fitness protocols as well as self-improvement groups.

12:21 People buy into extremism when desiring a better life, wanting a source of identity, feeling desperation, and experiencing traumatic events. Certain gyms and diets can give people hope and identity when they’re looking for it most.

15:14 Fitness cults: Boutique fitness gyms often have several characteristics common in cult-like groups, from charismatic leaders to a lifestyle focus beyond just workouts. These groups can give their members a sense of importance and acceptance that offsets the vulnerability of working out.

18:00 With more and more individuals moving away from religion, we can see patterns of fitness replacing spiritual practice. We discuss whether we think this is a negative thing or if there are positive aspects of this culty feel to fitness?

23:36 Nutrition cults: When individuals feel vulnerable, they’re more likely to seek out quick fixes and many aspects of diet culture have aspects of cults in a very negative way by promoting their “One True Way.” As groupthink increases, critical thinking decreases. Netflix documentary: Bad Vegan: Fame. Fraud. Fugitives.

29:13 Kate Bowler teaches on the Prosperity Gospel and draws parallels between the PG and current wellness worlds. Both promise health, wealth, and happiness if you work hard enough. This messaging leaves no room for personal error and places the blame on consumers.

33:26 Wellness cults: We dive into how some wellness influencers use similar tactics as cult leaders in promising an idealized version of reality. Exclusivity within the wellness world creates the “us vs. them” mentality that pushes this cult-like aspect even further.

41:07 We can be into fitness and nutrition without being stuck in it. We can buy into group fitness or follow a specific p

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🟡 Michael Ulloa: https://www.michaelulloa.com/
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Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In this episode we address various questions from listeners in this Q&A episode. We discuss the validity of the 'Set Point Weight Theory', the safety of using supplements, the impact of hormones on fitness, and managing constant hunger. Lastly, we delve into debunking certain fitness myths and providing practical solutions based on individual needs, habits and lifestyle.

0:15 How do I optimize my Hormones and fitness, especially for people over 30?

5:24 Not a question, but I could really use a boost after hearing it’s always calories in vs. calories out (and that weight loss should always come with feeling hungry)

7:13 I was curious to hear about supplements and their safety given they aren’t FDA certified. How do you know when something is safe?

10:04 Is set point weight theory real?

13:25 Any tips with always wanting to eat a lot and often?

Have more questions about any other topic related to your nutrition and fitness? Send them our way!

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🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In this episode of the How to: Fitness podcast, we had the privilege of speaking with Shana Minei Spence, who you may know as The Nutrition Tea on social media.

Shana is a Registered Dietitian Nutritionist based in Brooklyn, New York. She currently works in public health for the Department of Health and Mental Hygiene, doing community nutrition lessons, and also owns her own company, The Nutrition Tea ®. She describes herself as an "all foods fit" dietitian. and creates a platform for open discussion on nutrition and wellness topics that are inclusive, non-diet, and weight-neutral, all with an intersectionality of social justice. Her debut book comes out in August 2024, titled Live Nourished: Make Peace with Food, Banish Body Shame, and Reclaim Joy.

2:05 Shana started in fashion, but shifted to working in nutrition to help address disparities in food access and work in food policy.

5:10 The narrative around food being “good” and “bad” is ingrained in kids from such a young age, and changing that narrative needs to be approached in a shame-free way.

8:51 We explore intuitive eating and some of the common misconceptions around this approach to nutrition. Because we’re so used to following rules, we can grasp onto IE as just another “diet,” when that’s not the case at all.

21:41 Shana’s entrance into the Health At Every Size came once she started questioning the approach to food and bodies she learned when becoming a Registered Dietitian. The HAES approach focused on our behaviors and our health, not our size.

27:10 Promoting intuitive eating or a health at every size philosophy provokes a lot of criticism. In the world of dietetics, there is so much money in weight loss that it feels unlikely that nutrition can ever be fully focused on health alone.

31:46 Shana’s book, Live Nourished, comes out August 13 and goes deeper into a non-diet approach to food while also educating on socioeconomic factors and social determinants of health.

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🟡 Michael Ulloa: https://www.michaelulloa.com/
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🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In this episode of the How To Fitness Podcast, we delve into smartwatch reliability and usage, with a special focus on whether these popular devices can be trusted for fitness tracking.

We cover smartwatch features like step counts, sleep tracking, heart rate monitoring, and calorie burn estimations, dispelling myths and setting realistic expectations for users. We offer insights into the varied accuracy of different brands and stresses the importance of using smartwatches as a guide rather than an absolute measure for health and fitness.

5:25 We explore the world of smartwatches, from different brands and preferences to current market trends. You may be surprised by which country has the most smartwatch users in the world!

https://www.demandsage.com/smartwatch-statistics/

10:56 The accuracy of step counts from smartwatches varies greatly between brands and how we wear our watches. A fun fact: a smartphone in our pocket is more accurate at counting steps than a watch on your wrist!

17:11 We can’t substitute data for critical thinking. It’s best to use our watches as a barometer to measure general movement, rather than as an accurate measure of step count.

17:52 How reliable is sleep tracking on smart watches? There is extreme variability between brands and most overestimate sleep by misrepresenting periods of wakefulness. Typically, smartwatches are better at recording deep sleep.

22:02 There is a psychological impact of sleep tracking, and it could be more hurtful than helpful at times. We talk through how we can make the most of the data these various smartwatches provide.

26:58 Smartwatches are getting much better at monitoring heart rate, with new abilities to even monitor heart rate irregularities. Fitness trackers become less accurate as the intensity of our exercise increases.

35:00 Where smartwatches tend to let us down: in estimating accurate calorie burn. Smartwatches typically don’t have enough data to provide calorie burn information that reflects our true caloric needs, though we can utilize that information as a barometer.

38:38 Smartwatch usage can be a part of a healthy relationship with food and movement, as long as we navigate the data in a way that includes nuance and doesn’t leave us hyper-fixated on the numbers. Our watches can inform our movement, but shouldn’t dictate how we

Due to limited space in show notes, email for references: kate@katelymannutrition.com

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🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

This episode is one of our longest and, hopefully, one that can be supportive to many. We dive into a comprehensive discussion on emotional eating, the normal physical and physiological processes that play a role, and the impact of stress on eating habits.

5:30 Different individuals have different stress responses and find their appetite impacted differently by stress. While many find they have no appetite when stress is high, others turn to food for comfort and find themselves emotionally eating more. Both are normal responses and neither are character flaws. Emotional eating is when we use food for comfort rather than to satisfy actual physical hunger.

7:30 Kummerspeck: https://germanyinusa.com/2021/10/19/word-of-the-week-kummerspeck/

8:59 The Stress in America Survey sheds light on how common stress eating is. The survey finds that these behaviors are higher in women, in teen girls, and among millennials. It is also found that the percentage of those skipping meals due to stress is higher among teen girls and millennials.

14:55 The human brain has a very complex reward system that drives all of our behaviors. Serotonin and dopamine are two really important players in this system.

19:45 A compulsive eating response to stress can be due to either conditioning or genetics. It can be a learned behavior due to how we view food and use it as a coping mechanism.

25:30 Learned behaviors also include outside social influences and cultural norms. Negative social comparison is associated with an increased risk of emotional eating.

32:03 Survey data shows that feelings of guilt and shame often accompany episodes of emotional eating. There are also health risks when emotional eating leads to overconsumption.

35:50 What do we do to reroute behaviors so emotional eating isn’t our only tool for coping with stress? The “solutions” to stopping emotional eating are not about having more self control or willpower; that  notion only promotes restriction.

39:00 Practice #1: Recognizing physical vs. emotional hunger. When we have physical hunger, the solution is to eat. When we have psychological hunger, the goal is to recognize it.

44:23 Practice #2: Creating awareness around our hunger and fullness cues. We can often thank diet culture for being out of sync with our hunger cues, but reacquainting ourselves with our cues can help us not constantly feel cravings.

48:19 Practice #3: Bringing mindfulness to food choices.  Individuals with compulsive eating tendencies are those who benefit most from mindful eating techniques, and there are benefits in insulin resistance, lower stress levels, and long term weight loss. Recommended reading: Eating Mindfully by Susan Albers.

52:52 Practice #4: Redirecting our stress. We can have practices that also help us bring down our stress levels, activate our PNS, and stimulate our vagus nerve. These practices create a buffer between us and food.

56:29  If we think that we can't control our food — that our worth is tied to their bodies or tied to our eating habits — we're reinforcing this idea that overeating stress eating helps manage these emotions and perpetuates the cycle.

Strategies that didn’t make it into the episode: rel

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🟡 Michael Ulloa: https://www.michaelulloa.com/
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🟡 Kate Lyman: https://www.katelymannutrition.com/
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Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In this episode of 'How to Fitness Podcast,' Michael and I share a rare in-person discussion from Valencia, Spain. We delve into our current travels, touch on Michael’s missed Ironman event, and discuss the significance of adjusting fitness goals and business strategies based on personal life changes.

The episode transitions into a Q&A, tackling questions on fitness journeys, macro tracking, online business presence, and social media's role in coaching. We both share personal anecdotes, our evolutions in fitness and nutrition coaching, and advice for others in the fitness industry, emphasizing the importance of adaptability, self-awareness, and consistency for online success.

This episode not only offers insight into the our lives but also provides valuable lessons on navigating your personal and professional goals in nutrition, fitness, and your overall health.

• 3:08: What’s one mistake you’ve made in your own personal fitness journey?
• 8:31: What’s one mistake you’ve made in your fitness/nutrition coaching business?
• 18:42: What's one piece of advice you have for someone who is just getting started on their own fitness journey?
• 24:18: What's one piece of advice you have for anyone working on their nutrition or fitness business?

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🟡 Michael Ulloa: https://www.michaelulloa.com/
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🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In today’s episode we explore the question of ‘do we need to exercise?’. We take a deep dive into the extent to which we can control our own health outcomes. Does exercise really benefit health? What is the minimal effective dose? Can we hack our genetics to improve our health markers? Also within this episode we take a look at the 10,000 step goal and find out why we are all so obsessed with hitting this cemented goal. We finish up the episode with some takeaway points for you to improve your health without focussing on exercise.

4:30 Our health is controlled by so many factors, but how much does exercise play a role. Here we list the benefits of regularly doing exercise.

9:25 What is the minimal effective dose of exercise? For those who are busy, how can we get the most ‘bang for buck’ with our exercise schedule?

14:20 Is more exercise always better? Is there a maximum amount of exercise that is good for the human body?

17:23 Can we ‘hack’ our health and bypass genetic and environmental factors?

22:35 How much does genetics play a role in the way our body looks? Will working out and eating exactly like your favourite influencer give you a body just like theirs?

27:35 Muscle building and genetics. How much does our ability to grow muscle come down to genetic factors?

30:30 Here we explore the social determinants of health - these are the economic and social conditions that influence differences in health status.

34:40 What is the deal with 10,000 steps. Is this the benchmark of ‘good health’ and why are we all so obsessed with achieving this goal?

39:40 We discuss the strong correlation between grip strength and mortality risk.

42:00 How can we improve our health without exercising? Here we list some top tips to get started with!

Due to limited space in the show notes, email michaelulloapt@gmail.com for references.

STAY CONNECTED
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🟡 Michael Ulloa: https://www.michaelulloa.com/
Instagram: https://www.instagram.com/michaelulloapt

🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In today's episode of the 'How to: Fitness' podcast, we take a deep dive into food labels. We delve into how nutrition labels evolved from primarily addressing food safety and illness prevention to focusing on health and calorie content, we examine how calorie information has expanded from packaged foods to being included in restaurant menus, and we discuss whether or not this constant focus on nutritional information is helpful...or actually harmful. 

02:06 The Evolution of Nutrition Labels

03:59 The Impact of Nutrition Labels on Fitness and Health

10:03 The History and Politics of Food Labeling

24:05 Understanding Serving Sizes and Calorie Standards

26:06 The Problem with Nutrition Labels

33:11 The Influence of Nutrition Labels on Consumer Behavior

Due to limited space in show notes, email for references: kate@katelymannutrition.com

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🟡 Michael Ulloa: https://www.michaelulloa.com/
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🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In this episode of the 'How to Fitness Podcast', we bust common myths about food and products. We tackle misinformation about aspartame, oatmeal, Himalayan sea salt, seed oils, and sunscreen (not a food, we know!). From debunking aspartame's carcinogenic risks to clarifying the benefits of Himalayan sea salt, we advocate for knowledge and critical thinking around our food choices rather than giving in to fear mongering from the internet. Join us for a fact-based discussion that promotes critical thinking and reliance on scientific evidence.

01:28 Aspartame: We talk about the carcinogenic properties of aspartame, how aspartame is qualified as a Group 2B carcinogen (possibly carcinogenic to humans), and the actual dosage of aspartame needed to warrant concern (it’s a lot!).

06:04 Oatmeal: Oatmeal is having a moment on social media being demonized for countless reasons. Claims demonizing oatmeal are unfounded, especially around claims of inflammatory effects of oats or oats having negative impact on GI health. We talk through specific research that promotes the health of oatmeal and how we can consume oatmeal in a way that promotes more satiety.

10:14 Himalayan Salt: We’re not just talking about the baseless claims promoting Himalayan salt as superior, but also dispelling hate for typical table salt. Himalayan salt is touted as a better option due to containing trace minerals, of which amounts are very little. Himalayan salt, however, does contain fewer microplastics.

16:02 Seed Oils: Few foods are talked about with as much fear mongering as seed oils, with a lot of the internet demonizing seed oils for being inflammatory, because they’re refined, due to low smoke point, and more. Seed oils are aren’t our nutritional downfall, but foods high in seed oils are often also less healthful foods like ultra processed foods. We talk through studies that discuss the impact of seed oils on inflammatory markers and also discuss nuance around the topic of smoke point.

Video from Food Science Babe: https://www.youtube.com/watch?v=PJzJVHhKV28

25:05 Sunscreen: While this isn’t a food, sunscreen made it into this episode because of the similar fear mongering around the topic of sunscreen. A lot of potential harm around sunscreen is exclusive to animal studies, and statements around the danger of sunscreen due to ingredients are often unfounded. We talk through the different types of sunscreen (physical blockers and chemical blockers). Some ingredients in chemical blockers (commonly oxybenzone) have raised concerns as being hormone disrupters, but this has only been seen in rats eating oxybenzone.

30:35 We receive a lot of fear mongering messaging on a daily basis, and it’s incredibly easy to get caught up in all we read and hear. We can all utilize a bit more critical thinking in the way we approach fear around food (and products) in a way taht supports our health rather than leaving us constantly scared.

Due to limited space in show notes, email for references: kate@katelymannutrition.com

STAY CONNECTED
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🟡 Michael Ulloa: https://www.michaelulloa.com/
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🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

Does what we eat really impact our mental health? The answer isn’t as simple as social media might suggest.

In this episode of the How to Fitness Podcast, we explore the connection between nutrition and mental well-being. We break down the science behind how food influences brain function, mood, and cognitive performance—covering topics like the gut-brain connection, the role of omega-3s, and the impact of ultra-processed foods.

Tune in as we discuss how simple dietary changes could support better mental health while also debunking the myths surrounding “food as medicine.”

Timestamps:
00:00 – Introduction to Nutrition & Mental Health
02:06 – How Food Fuels the Brain
07:52 – The Gut-Brain Connection Explained
10:12 – The Role of Omega-3s in Mental Health
15:00 – Processed Foods & Psychological Well-Being
20:34 – Can Diet Help With Depression & Anxiety?
25:01 – The Mediterranean Diet & Mental Health Benefits
29:58 – The Dangers of Overpromising Diet Trends
34:22 – Practical Ways to Eat for Brain Health
39:33 – Final Thoughts & Takeaways

Resources Mentioned:
📚 Books & Studies
- Fearing the Black Body – Dr. Sabrina Strings
- The American Journal of Clinical Nutrition study on fruit & vegetable intake and psychological well-being
- The Mediterranean Diet & Depression Study

🔗 Further Reading & Research
- How the Gut Impacts Mental Health (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/)
- The Science Behind Omega-3s & Brain Function (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267176/)

Listen to our How to Fitness podcast on your favorite platform! https://howtofitness.buzzsprout.com/2171581/episodes

We’d love to hear your thoughts!
Share your feedback or questions in the comments below! And while you’re here, don’t forget to subscribe to our podcast and hit that notification bell so you never miss an episode.

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🟡 Michael Ulloa: https://www.michaelulloa.com/
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🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!

In this episode of How To: Fitness we are discussing the impact of diet talk and “Fat Talk” received by our families and how that may have shaped our eating behaviors and relationships with foods. We discuss the role parents and siblings play in self-image, body dissatisfaction, and unsupportive dietary habits. We talk about how to foster a better relationship with food as we work to interrupt old cycles and disrupt negative diet messaging.

Note: In this episode there is talk of eating disorders and weight. If those subjects are triggering to you, it may be best to skip this episode and tune in to the next episode.

01:00 Today we’re talking about “Fat Talk” in reference to communication characterized by comments or conversations that focus on body weight, size, shape, or appearance in a critical manner. "Fat talk" can contribute to the perpetuation of societal body ideals, body shaming, and the reinforcement of harmful stereotypes related to weight and appearance. This term comes from the “Family Fat Talk Questionnaire.”
5:19 This type of talk often involves expressing dissatisfaction with one's own body or making negative comments about the bodies of oneself or others. "Fat talk" can contribute to the perpetuation of societal body ideals, body shaming, and the reinforcement of harmful stereotypes related to weight and appearance.
8:30 When looking at the literature, there is a correlation between family criticism and body dissatisfaction and disordered eating.

12:49 Although both parents are influential in the development of a kid’s self-esteem, mothers are particularly impactful on their daughters body image.
16:50 If we think about how children learn — through observation, modeling, and imitation — we can recognize our responsibility to model positive behaviors and a positive relationship with food.

21:27 Sibling relationships are unique in the family structure because siblings are both family and peers.Since siblings are raised with the same family values, a sister can be a vehicle to reinforce negative attitudes towards body image. Fathers also play a large role — in both their comments and their engagement in the family.24:09 The 'Almond Mom' is a stereotypical caricature of thin ideals that is often representative of the message we grew up with. We can acknowledge that these messages may have been made with good intentions, and are also learned behaviors and messages from previous generations.

30:00 Family is not the only place we receive negative messaging about our bodies. Dieting talk through TV, social media, and celebrities impacts youth of all ages.

32:00 With a greater awareness of the “fat talk” issue comes a greater opportunity to reject diet culture. Are boundaries worth it? Is the goal to change our family talk, or just protect ourselves from it? Our priority is breaking this cycle of family fat talk, and the way we go about it can start with removing labels of “good” or “bad” from food and not making body comments of any kind.

37:10 We cannot model new behaviors if we haven’t focused on our own relationship with food first. The way our body looks is a poor barometer of our health and wellbeing, and if we can shift our focused from appearance to habits and enjoyment, we can start shifting the old narrative.

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Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!