How to: Fitness

Are GLP-1 medications something we’re meant to stay on forever or are we missing the bigger picture?
In this episode, Kate researched what actually happens when we take GLP-1 medications and what happens when we stop. We talked about the science behind weight regain, appetite changes, metabolism, and long-term health while also zooming out to look at the cultural, mental and societal impact these medications are having.
This episode is for anyone curious about GLP-1 medications whether you’re considering them, currently using them or simply trying to make sense of all the noise online. If you’ve ever felt confused, overwhelmed or unsure about what’s “right,” this conversation is here to offer clarity, context and a more compassionate way of thinking about health.
🎗️ Timestamps:
00:00 Introduction: Why GLP-1 Conversations Feel So Confusing Right Now
02:38 Do You Need To Be On GLP-1 Forever? Breaking Down The Biggest Question
07:18 What GLP-1 Actually Does & Why 1 In 8 Adults Are Now Taking It
11:37 The Bigger Picture: Consumerism, Culture & Our Complicated Relationship With Weight Loss
17:53 What Happens When You Stay On GLP-1 Long-Term (Weight Loss & Health Effects)
27:34 What Happens After You Stop GLP-1: Hunger, Digestion & Hormonal Changes
31:19 Metabolic Adaptation Explained: Why Your Body Fights To Regain Weight
36:04 Weight Maintenance Isn’t Simple: Access, Cost & Real-Life Challenges
48:10 Building Support Systems: Habits, Exercise & Nutrition During And After GLP-1
53:27 Mental Health Side Of GLP-1: Food Noise, Apathy & Emotional Changes
55:57 Final Takeaways: How To Think About GLP-1 Without Fear Or Judgment

📒Resources Mentioned:
🔗 FREE GLP-1 Question Kit
🎧 42 | GLP-1 Medications Explained: What You Need to Know in 2025 
📃 GLP-1 use in the UK & US
🔗 Report on GLP-1 impacts on businesses and marketing
🔗 Complete list of resources: Resources | 67
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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!

In this listener Q&A episode, we answer questions about yoga and strength, the push for higher protein intake, HRV tracking, supplements, 10K steps and the new US Dietary Guidelines. We break down (as always) what’s evidence-based, what’s being overhyped and where context actually matters.
This episode is for anyone feeling overwhelmed by health trends, wearables, supplement ads, or conflicting advice. If you’ve ever wondered, “Do I really need to care about this?”,  this conversation is for you!
🎗️ Timestamps:
00:00 Introduction
01:20 Can Yoga Build Strength Alone?
03:35 Thoughts On The New US Dietary Guidelines
07:25 HRV: Useful Tool Or Overhyped Metric?
10:12 The Big Push For Protein: What’s Driving It?
13:35 How To Convince Your Doctor That Your Health Is More Than Just Your Weight?
19:07 Do 10K Steps Equal A 200–300 Calorie Deficit?
21:26 Final Takeaways
📒 Resources Mentioned:
🎧 59 | The Proteinification of Everything
🎧 43 | The Problematic Origins of BMI: Why This Health Metric Is Failing Us
🎧 50 | Everything We’ve Learned About Creatine (So You Don’t Have To)
💛 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!

Why does being “informed” about health feel more stressful than ever right now? Probably because we’re bombarded with a barrage of conflicting information and you don’t need any qualifications to have a following online.
In this episode, we sit down with Mallory DeMille, a marketing professional and content creator who sits at the intersection of wellness, fitness, social media, and misinformation. Using her background in marketing, she calls out misleading health narratives online and helps people understand how algorithms, influence, and fear-based messaging shape what we believe about our health. We talk about fear-based marketing, parasocial relationships, why extreme content gets rewarded, and how education can quietly turn into health anxiety.
This episode is for anyone who feels overwhelmed by wellness content, unsure who to trust, or anxious about “doing health wrong.” If you want to stay informed without constantly feeling behind, this conversation we have with Mallory is perfect for you!
🎗️ Timestamps:
00:00 Introduction
02:00 Who Is Mallory & Her Path Into Wellness
06:22 How The Wellness Industry Has Shifted
14:09 Why People Feel More Confused Than Ever
21:33 Algorithms, Attention & What Gets Rewarded in the Online Wellness Space
26:18 Trends People Miss (Parasite Cleanses & Parasocial Dynamics)
33:15 Fear Mongering As A Marketing Tool
37:17 Setting Boundaries With Wellness Content
41:52 How Much Health Content Is Too Much?
46:01 Two (2) Questions We Should Ask Before Believing Health Influencers 
📒 Resources Mentioned:
📃 Communication of nutrition information by influencers on social media: A scoping review
💛 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!

What if the test you’re trusting is actually making things worse? Or is actually not legit at all? Food intolerance testing has exploded in popularity but clarity & accuracy isn’t always what these tests deliver.
In this episode, let’s talk about the booming food intolerance testing market, the difference between allergies, intolerances and sensitivities, and what proper testing actually looks like. Michael did a research about IGG food panels, home test kits, muscle testing, hair analysis and why many of these methods lack diagnostic value and can even cause harm.
This episode is for anyone confused about food reactions, considering a food test or already restricting foods because of one. If you want to be a more informed, empowered consumer (without fear-based nutrition), this conversation is for you.
📒 Resources Mentioned:
🔗 British Dietetic Association - Food Allergy and Food Intolerance Testing
🔗 British Dietetic Association - Home allergy testing kits – more harm than good?
🔗 NHS lactose intolerance advice 
📃Testing for IgG4 against foods is not recommended as a diagnostic tool: EAACI Task Force Report
📃 AAAAI support of the EAACI Position Paper on IgG4
💛 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!

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
💛 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!