How to: Fitness

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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 Medicine
18:20 Clark Stanley as The “Rattlesnake King” and His Famous Snake Oil
24:38 Sylvester Graham on Diet, Sexual Desire, and Ideas About Self-Control
28:29 John Harvey Kellogg on Health Reform, Food, Moral Purity and How Food Became a Reflection of Character
35:48 Bernarr Macfadden on Bodybuilding, Physical Culture, and the Ideal Physique
39:36 John Brinkley and The Goat Testicle Treatment and Miracle-Cure Claims
42:41 William Banting on Dieting and the Early Business of Weight Loss
45:47 Dr. Oz and the Rise of Television, Celebrity, and Wellness Advice
50:43 Celebrity Wellness and Goop Into Selling a Modern Lifestyle
54:33 Modern Wellness Influencers and How the Past Still Shapes Today's Industry
57:48 Final Thoughts

📒 Resources Mentioned:
Episode 80 Resources
💛 STAY CONNECTED 
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🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here
🟡 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!

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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 “best" eating pattern.
🎗️ Timestamps:
03:51 Why Is the Mediterranean Diet Called the Best Diet in the World?
09:48 What Is the Mediterranean Diet and What Is It Not?
14:02 Proven Health Benefits of the Mediterranean Diet
22:20 Ancel Keys (again!) & the Origins of the Mediterranean Diet
26:44 Myth #1
31:04 Myth #2
39:50 Myth #3
47:47 Final Thoughts
📒  Resources Mentioned:
 🔗 Episode 79 Resources
💛 STAY CONNECTED 
Don’t forget to subscribe to our podcast so you never miss an episode.
🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here
🟡 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!

Send us Fan Mail
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?
09:06 Why Is Fiber So Hard to Sell?
10:48 Fibermaxxing vs. Fiber Layering
15:04 What Fiber Does & The Different Types
19:52 Fiber & The Gut Microbiome
26:23 Fiber, Heart Health, Cholesterol & Blood Sugar
29:44 Whole Foods vs. Fiber Supplements
37:08 How We Became a Low Fiber World
46:16 Fiber Fast Talk: How Much Is Too Much?
46:41 Does Fiber Make You Bloated?
47:16 Smoothies, Sourdough, Potatoes & Frozen Vegetables
49:20 Fruit Juice, Beans, Popcorn & High Fiber Foods
52:16 Final Words
📒 Resources Mentioned:
📃 Association between dietary fiber and lower risk of all-cause mortality: a meta-analysis of cohort studies
📃 NHS: How to get more fibre into your diet
🔗 Vietnamese beauty queen arrested for fraud over fibre gummies
💛 STAY CONNECTED 
Don’t forget to subscribe to our podcast so you never miss an episode.
🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here
🟡 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!

Send us Fan Mail
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 Sweeteners
16:31 Aspartame, Acceptable Intake & Natural Sweeteners
20:20 Why We Started Looking For “Natural” Alternatives
31:24 What Observational Studies Tell Us
38:26 Do Artificial Sweeteners Cause Cancer?
41:55 Do Artificial Sweeteners Ruin Gut Health?
43:45 Do Artificial Sweeteners Disrupt Your Metabolism?
45:11 Do Artificial Sweeteners “Trick” Your Brain?
48:19 Do Artificial Sweeteners Cause Cardiovascular Disease?
49:09 The Diet Culture of It All
53:08 Final Takeaways
📒 Resources Mentioned:
🔗 Episode 77 Resources
💛 STAY CONNECTED 
Don’t forget to subscribe to our podcast so you never miss an episode.
🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here
🟡 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!

Send us Fan Mail
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 Colostrum and is it A Worthwhile Supplement?
15:40 Final Thoughts
📒 Resources Mentioned:
🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To)
🎧 69 | Who Convinced Us We Need Electrolytes?
📃 Colostrum
💛 STAY CONNECTED 
Don’t forget to subscribe to our podcast so you never miss an episode.
🟡 Questions & Suggestions
We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here
🟡 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!