How to: Fitness

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 episode is for women navigating perimenopause or menopause, fitness professionals supporting clients through the menopause transition, and anyone who wants to feel more equipped to navigate the massive amount of misinformation out there.
🎗️Timestamps:
00:20 Introduction & Continuing Education
04:57 Menopause News, Lived Experience & Disclaimers
12:15 Menopause 101: What It Is (And Isn’t)
20:01 Why Menopause Is Still Taboo
23:10 Hormone Therapy & The Women’s Health Initiative
35:08 Menopause Misinformation: You Can’t “Out-Test” It
40:43 Menopause Belly, Metabolism & Body Changes
46:49 HIIT, Strength Training & Weighted Vests
53:35 Menopause Supplements & Creatine 
01:01:42 Final Takeaways & What Actually Helps

📒 Resources:
🔗 Review of over 70 years of menopause science highlights research gaps and calls for individualized treatment
🔗 Women’s Health Initiative (WHI)
🔗 There is no hormonal test that is perfectly reliable to diagnose peri/menopause
🔗 Dr Pauline Maki, PhD on hormone therapy and cognition
📃 Changes in body composition and weight during the menopause transition
📃 High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women
📃 The 2023 nonhormone therapy position statement of The North American Menopause Society
📒 Complete list of resources here
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🟡 Questions & Suggestions
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🟡 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!

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 won’t and why context matters so much.
This episode is for anyone who trains, feels tired, sore, or stuck, and wants to recover better without falling for hype. Whether you’re a recreational lifter, endurance athlete, or just trying to feel better in your body, this conversation will help you rethink recovery in a way that actually fits your life.
🎗️ Timestamps:
00:20 Introduction
02:37 Why Recovery Expectations Matter
05:44 Setting Realistic Recovery Expectations
13:20 How We Actually Recover (The Basics)
13:20 Compression Boots & Cryotherapy
22:24 Red Light Therapy Explained
24:39 Why Pro Athletes Recover Differently
26:25 Infrared Sauna: Helpful or Hype?
30:52 Massage Guns: Is It Helpful At All?
35:00 When Recovery Becomes a Priority & How Michael Approaches Recovery
40:28 Practical Takeaways About Recovery
📒 Resources Mentioned:
🔗 Cold water immersion impact on muscle/strength gains:
- https://pubmed.ncbi.nlm.nih.gov/33146851/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/
🔗 Cold water immersion impact on brown fat:
- https://pubmed.ncbi.nlm.nih.gov/35837014/
🔗 Cold water immersion on mood:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/ 
🔗 A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training
🔗 The Effects of Massage Guns on Performance and Recovery
🔗  Effects of lower-limb intermittent pneumatic compression on sports recovery
🔗
💛 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!

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’t work like a drug. Oh, we also explore why some foods affect people differently through nutrigenomics and epigenetics.
🎗️ Timestamps:
00:00 Season 4 Introduction
02:53 Reintroducing The Hosts & What Season 4 Will Explore
08:23 What Are “Superfoods”, Who Coined The Term & Why It’s Not A Scientific Category
14:10 The History Of Superfoods
22:52 The Rise Of Superfood Eras & Trend Cycles (Including ORAC Scores)
35:14 Nutrigenomics: Why Food Affects People Differently & Popular Examples
42:18 What We Should Consider Superfoods Instead
47:05 Final Takeaways: How To Eat Well Without Superfood Hype
📒 Resources Mentioned:
Superfoods
🔗 Superfood 'ban' comes into effect
🔗 Superfoods or Superhype?
📃 Risk factors for lung cancer and for intervention effects in CARET, the Beta-Carotene and Retinol Efficacy Trial
📃 Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases
📃 Environmental and social consequences of the increase in the demand for ‘superfoods’ world-wide
📃 Priority Micronutrient Density in Foods
Epigenetics
📃 Epigenetic diet: impact on the epigenome and cancer
📃 Epigenetics in Adipose Tissue, Obesity, Weight Loss, and Diabetes
📃 Epigenetic linkage o
💛 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!

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 event on your plate and how to do it right.
This episode is for anyone who’s curious about fiber, trying to eat better or confused by the latest wellness advice online. Come take a walk with us.
🎗️ Timestamps:
00:00 Introduction
02:26 What Is Fibermaxxing?
03:24 What Is Fiber & Are We Meeting Our Needs?
05:55 Why You Can’t Overdo Fiber Overnight
07:45 Fiber vs Protein: Why Both Matter
09:33 What To Do If You Increase Fiber Intake

📒  Resources Mentioned:
📄  Dietary Guidelines For Americans
💛 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!

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:
0:00 Intro & Welcome to Walk and Talk Series
1:10 Topic Overview: Lead in Supplements & Consumer Report
3:40 What the Report Got Right vs. Overblown Claims
6:56 Tips for Safe, Moderate & Conscious Supplement Use
9:52 Key Takeaways & Outro

📒  Resources Mentioned:
📄  Lead toxicity from Ayurvedic medicines
📄   Heavy metal contamination of prenatal vitamins
🔗   Supplement Roulette by Dr. Jen Gunter
🔗  Toxic chemicals and environmental contaminants in prenatal vitamins
💛 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!