How to: Fitness

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 species32:50 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-supplements45:50 When someone is selling both the problem and a mSTAY 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!

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/s12902-016-0128-415:01 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!