Эпизоды
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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 miraculous supplement that holds the solution, it’s time to put our critical thinking caps on and approach the product with skepticism. All supplements are not bad! But the industry is under-regulated and it allows for a lot of opportunity for misleading claims, contaminated
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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.
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Пропущенные эпизоды?
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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.
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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.
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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 [email protected]
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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 protocol while not being consumed by it. Understanding these culty aspects of the wellness world helps us be more educated consumers.
Due to limited space in show notes, email for references: [email protected]
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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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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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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: [email protected]
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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: relying on preparation over willpower & changing our environment. Due to limited space in show notes, email for references & more: [email protected]
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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.
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?
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.Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
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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 [email protected] for references.
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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: [email protected]Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
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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: [email protected]
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How does what we eat influence our mental health?
In today's episode of the 'How to: Fitness' podcast, we take a deep dive into the relationship between diet and mental health. We discuss and studies and evidence to support the impact of different foods and diet patterns, such as Mediterranean and Japanese diets, on cognitive function and psychological well-being. We also discuss the emerging field of nutritional psychiatry, as well as the dangers of relying solely on diet and supplements for mental health treatment. Finally, we delve into the importance of hydration, the dangers of under-eating, and emphasize the value of enjoying food and making healthy choices that are sustainable in the long term.
02:11 The food we eat is responsible for fueling our brain. Our brain uses about 20% of the total energy we consume daily, and our focus can be directly correlated with our caloric intake. The brain cannot run on empty.
06:38 Many vitamins are needed to support brain function, and must be sourced from the food we eat. We talk about specific vitamins essential to our brain health. Do greens powders play a role in getting the micronutrients we need?
13:19 Our gut health is closely related to our brain function - think about feeling butterflies or knots in your stomach when feeling anxious. The link between the digestive system and the brain is a emerging field of study.
17:00 Mediterranean and Japanese diets have been found to have a positive correlation with gut and brain health, and supporting overall mental health. Something similar in these two diets is a focus on whole foods, fewer processed foods, and a focus on community.
22:30 There is a potential link between ultra-processed foods and risk of psychological distress, including depression and more anxious days. Alcohol consumption is also linked to poor mental health outcomes.26:50 There are so many “uncontrollables” present in our lives and mental health, but we also have certain areas we can “control;” nutrition can be one of those “controllables.” The ability to choose how we fuel our bodies and the foods we buy IS a privilege.
31:00 What is nutritional psychiatry? It is an emerging field of practice that explores how the type of food we eat impacts our brain’s functionality. We have very mixed thoughts on this field of work as there are some concerning cons alongside the potential benefits.
35:01 We talk through practical tips to incorporate helpful food choices into our diets that can improve our mental health. These include more fruits and vegetables (and making them enjoyable), staying adequately hydrated, and ensuring we’re not underfueled.
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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.
42:50 It’s impossible to not want our family and friends to have peace in their bodies, and that starts with changing the messaging for ourselves and working past the old, harmful messaging and diet talk we have been taught in the past.
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Today’s episode is a quick-fire Q&A answering questions from listeners. We discuss carb cycling, whether you should workout when tired, calorie tracking, and more.
0:45 Is carb cycling necessary?
2:07 Is it okay to still do a workout if I am tired? (i.e. didn’t sleep well/enough)
4:07 If I burn off 250 calories exercising, can I eat back 250 calories?
Note: This was the article I was thinking about in terms of measuring inaccuracy of smart watches: https://med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html?microsite=news&tab=news. It is quite outdated now and I could find various more recent studies with a wide range of reported error for several different common smart watches.Here is an article you may find helpful on this topic: https://physiqonomics.com/please-stop-eating-back-exercise-calories/7:06 Do you need to modify workout styles/choices as you age?
9:28 How to start weight training? I do and then stop every time.Have more questions about any other topic related to your nutrition and fitness? Send them our way!
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In this week's episode, we are joined by Dr. Alyssa Olenick, an expert in exercise physiology. Dr. Alyssa delves into her research on sex differences and metabolic response to exercise and shares her knowledge on menstrual cycle importance and its impact on training and nutrition. Alyssa also addresses misconceptions about 'cycle syncing' and offers practical advice for fitness and nutrition based on individual needs, urging against a 'one size fits all' approach.
2:10 Dr. Alyssa Olenick shares her background, research experience, and her history as an athlete. She has incredible experience as a research scientist as well as in her training as a hybrid athlete.
5:40 There are major gaps in sex differences in the world of exercise physiology and Alyssa’s research focuses on those differences and improving health outcomes of females across the entire lifespan.
10:45 Alyssa gives a rundown of the menstrual cycle — how our hormones change across various phases of a cycle and what the implications are. There is a lot of variability in every individual’s cycle and these phases are never one size fits all.
16:24 We discuss the confusion, controversy, and misinformation around cycle-specific workouts and cycle syncing. Not only does the idea of cycle syncing not have support from the research, but it doesn’t help us listen in to our own bodies or own needs.
19:56 What we can watch out for when trying to identify misinformation: absolutisms, assumptions that we all have a 28-day cycle, suggestions to avoid any high intensity exercise, or messaging talking only about cortisol. None of these suggestions are evidence based and the idea of a one size fits all blanket solution doesn’t teach us how to manage our own intensity, volume, or exertion.
24:05 Our education should feel empowering. We are not frail, and it’s not helpful to create unnecessary barriers to movement. We talk about the problematic fitness industry messaging and how it overlooks our need for rest or doesn’t factor in individual needs.
30:00 What can we actually do to support ourselves, our hormones, and our training across our cycle? Alyssa talks about the impacts of our cycle on our performance across different phases and how it may be related to our motivation, performance, and mood. We talk about rest, carbohydrates, caffeine, and sleep alongside changing hormones.
38:18 Our energy needs may be higher during our luteal phase and the need to be accurately fed at all times can have a huge impact on our energy, performance, recovery, and how we feel in general. Alyssa dives into our nutritional needs across the menstrual cycle and even touches oncertain supplements.
44:41 The “solutions” that help us feel better and more supported through our menstrual cycles are often simpler than we want them to be: adequate energy availability, rest days, hydration, prioritizing sleep, etc. The skills and tools we can gain around our cycle gives us permission to be more in tune with our bodies.
48:19 How can male trainers and coaches support their clients who menstruate? Alyssa gives us her opinions on this topic.
Where to find Dr. Alyssa Olenick: Instagram @doclyssfitness
YouTube: https://www.youtube.com/c/LittleLyssFitnessTraining programs: https://doclyssfitness.com/the-lyss-method/Invisible Sports Women: https://doclyssfitness.com/invisible-sports-women/Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
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This episode has been a long time coming for us. Today we not only want to talk about problematic wellness brands and the treatments and products they promote, but the barriers they create around wellness and how that negatively impacts our personal pursuit of health.
2:00 We talk through our thoughts on Goop as a wellness brand and how it has made “wellness” feel like something different than what it actually is — the pursuit of health and wellbeing. There is a massive responsibility that comes with advising or influencing people on their health, and that responsibility can be used incorrectly when focusing on money over health or if promoting harmful practices.
4:10 Is it Goop or utter poop? Tune in for a game of distinguishing a true Goop recommendation or a made up scenario from Michael.
9:14 We talk through Goop’s conception — from the name to the launch in 2008 as a health and wellness blog. Goop is now a lifestyle site with the intention of sharing information from experts. This has taken Goop from home-style recipes shared to lawsuits around false health claims, harmful treatments branded as natural remedies, and unfounded products.
15:45 Ethical and evidence-based practices and recommendations are often at odds with anecdotal experience or personal belief, and that is where wellness companies can lead us astray at times.
19:30 Our goal with this episode is not to invalidate or talk down on alternative methods of care. We understand the draw to alternative practices while also recognizing that major platforms have a responsibility to provide accurate and safe information.
20:10 Annual Goop health summits have been the host platform for many problematic practitioners who now have a larger audience to whom they can spread more misinformation. This further fuels criticism of experts and leaves space for more rampant misinformation and overwhelm.
24:00 As consumers, the draw to new, shiny, interesting information is very alluring.
26:49 This is a bigger issue than just Goop; Goop has paved the way for the success of many other problematic brands who are marketing and selling wellness in a way that may not be in our best interest. Rampant pseudoscience only adds to information overwhelm and an image of wellness and health that is not accurate, attainable, or inclusive. 29:00 Problematic wellness brands spread a message that we can have long lasting health if we are white, slim, and have the money to purchase expensive products and services required to be “well.” Wellness should be accessible to anyone and should be a right rather than a luxury.
31:00 Problematic wellness brands can be a distraction from what can truly benefit us, our health, and our habits. What can be empowering to us on our pursuit of health is understanding what truly moves the needle on our health goals rather than what has minimal impact but appears shiny and exciting.
36:55 We believe that our pursuit of health is not black or white. Brands like Goop can have some helpful recommendations and resources AND still be problematic. What is problematic, however, is creating barriers to health when health should be achievable for everybody and doesn’t have a specific cost or look.
Due to limited space in show notes, email for references: [email protected]
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Today we’re talking about the overwhelming amount of anti-aging messaging we receive and what actually contributes to our health and longevity. We’re talking about “anti-aging” products and treatments, the lengths we go to to look younger, and the frequency with which we overlook factors that actually contribute to aging healthfully.
3:55 We’re constantly facing a societal obsession with aging, and we’re talking about this topic with the lens of helping our listeners become more informed consumers.
8:44 We’re faced with pressure surrounding the need to slow down aging from a early on in life, and much of that pressure is placed on women. Part of this messaging demonizes aging or any physical changes to the typical “beauty” standard we’re often faced with.
NYT article and quote: https://www.nytimes.com/2017/09/12/magazine/the-ever-changing-business-of-anti-aging.html16:04 We share how anti-aging marketing and products has impacted us individually and our perception of our aging.
19:30 We talk through some of the more outrageous “solutions” out there for combatting age, including some of the lengths that billionaires go to for “youth restoring” protocols. In this category is also anti-aging clinics, and how this type of medicine is not actually recognized by board certifications. Often times, the treatments offered in this setting are concerning, especially when it comes to off label usage of medications for anti-aging purposes.
25:00 One risky area where age prevention medications are offered is in the prevelance of HRT offered outside of secure medical setting.
27:00 The global anti-aging market accounted for 66 billion USD in 2022, and is only expected to grow exponentially.
28:30 A question for listeners:What do we actually want when we think about preventing aging? What is our actual goal?
30:15 We can shift from thinking about “anti-aging” methods and think, instead, about healthy aging and longevity. How long we live doesn’t matter as much as whether or not we’re living well.
34:19 can promote health and lifespan through our nutrition by avoiding weight cycling, monitoring alcohol intake, and prioritizing balance and micronutrient intake in our food choices.
40:17 There are some supplements that can help optimize our healthful againg. There is preliminary research showing the benefit of cocoa extract on longevity. Protein powder can help prevent sarcopenia, the loss of muscle mass and strength. Certain B vitamins have also been found to reduce some cognitive decline.
https://examine.com/categories/healthy-aging-longevity/
43:57 Exercise is truly the closest we get to an “anti aging” miracle. It benefits us in many ways related to our health and makes our bodies more adaptable to the physiological stress of aging itself. Benefits in cognitive changes, heart function, strength, and mobility come from regular exercise. These positive effects happen on a cellular level!
46:00 There is so much we don’t know about efficacy of different treatments and products, but then there are things we DO know!
50:22 Aging is natural, and to age is a privilege. Focusing more on proven self care methods and less about the “anti aging” hype sets us up for better years ahead.
Due to limited space in show notes, email for references: [email protected]
Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
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https://www.michaelulloa.com/
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