How to: Fitness

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: kate@katelymannutrition.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

In this episode of How to: Fitness, we're talking about sleep - a topic that can seem really boring but is truly a missing key in our overall health and wellness. Today we're talking about what we do and don't know about sleep, its impact on every aspect of our health, and how sleep hygiene is often overlooked in the fitness space.6:36 We spend one third of our lives asleep, so it's very surprising that there is so much we don't know about sleep - including why we need to sleep.7:52 As we sleep our brains will cycle repeatedly through two different types of sleep - REM (otherwise known as rapid-eye movement) sleep and non-REM sleep. Michael talks through these stages and cycles with more detail, focusing on the complexity of non-REM stage three sleep and how important it is for our fitness and recovery.11:14 In REM sleep, the eyes move rapidly behind closed lids, and brain waves are similar to those during wakefulness. This isn't considered a restful stage; the brain is highly active throughout REM sleep, increasing brain metabolism by up to 20%. It is believed to be important for mood, memories and learning.14:38 Recent findings suggest that sleep plays a housekeeping role that helps to removes toxins in your brain that build up while you are awake, essentially functioning like an overnight cleaning team providing essential and restorative services to the brain as we sleep.17:20 Sleep affects almost every type of tissue and system in the body, and research shows that a chronic lack of sleep, or getting poor quality sleep, is correlated with mortality. There is so much unknown around sleep, leaving us feeling wary of “sleep experts” who have all the answers.22:57 Our sleep need is individualized to an extent, and there is a lot unknown around how sleep needs change as we age. The general recommendation for adults is 7 hours of sleep per night, and there are negative consequences for lower amounts of sleep even though some individuals feel they function well on less sleep.29:30 There's a lot of uncertainty around the impact of naps on brain development and overall health, as well as if we can catch up on “sleep debt.”32:49 There are a lot of obvious or “boring” tips around sleep hygiene, but there are also suggestions we often overlook when addressing our sleep patterns. We talk through some of these overlooked tips around improving our sleep.47:00 We want sexy, quick fixes and often ignore “easier” fixes. Sleep definitely falls into that category as a puzzle piece that impacts our mental, physical, and emotional health in all ways.This is our last episode for this season of How to: Fitness. We have some really exciting interviews and topics lined up for our next season coming in January 2024!Due to limited space in show notes, email for references: kate@katelymannutrition.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Today we're taking a (mostly) objective approach to alcohol consumption - the risks, the benefits, and the drinking culture we are up against, and how it all impacts our nutrition, our fitness, and our overall health. We talk through taking a "risk analysis" approach to how we drink and share a bit of our own experiences as well.1:30 How can learning more about alcohol help us become more knowledgable and educated consumers? Today we want to take the morality out of this topic and go into the topic of alcohol and drinking patterns with an open mind. We talk objective vs. subjective and how both of these fit into this topic.7:30 Alcohol is a fourth, “nonessential,” macronutrient with 7 calories per gram. The caloric value of alcohol disproportionately high for the minimal nutrients provided. This knowledge can help us make more informed food choices.9:58 As a neurotoxin, alcohol receives metabolic priority. It doesn't trigger fullness signals like typical food does. When we pair this with impaired decision making and lower inhibitions, we see a tendency towards overconsumption.15:35 There are many physiological impacts of alcohol intake, both short and long term. One of them that really impacts how we feel is disturbed sleep after drinking. There is a dose-toxicity response, so moderate drinking is very different than binge drinking.17:50 We talk through the benefits of drinking: both health and social oriented. Moderate alcohol intake can increase HDL and lower risk of heart disease, stroke, kidney stones, and more.21:57 We must take a “risk assessment” approach to our alcohol intake. Overall health benefits pale in comparison to risks, so it feels like the benefits we can weigh are social benefits - community, celebration, and enjoyment.27:00 Drinking habits are very personal and very sensitive and a lot of trust and respect is required before opening up a conversation around this topic.29:50 We talk about drinking culture in the US vs UK, drinking age limits, and the downfall of abstinence-based approaches around alcohol consumption. Rates of binge drinking are increasing across certain populations: https://www.nytimes.com/2017/12/29/opinion/sunday/alcohol-binge-drinking.html36:20  Kate and Michael each share some of their personal experiences - from growing up in a more conservative community where alcohol was attached to morality to family history and days of heavy drinking through university.46:30 The term “sober curious” means “to choose to question, or get curious about, every impulse, invitation, and expectation to drink, versus mindlessly going along with the dominant drinking culture.” It is about assessing your relationship with alcohol and paying attention to your consumption.49:00 Having a drink can be the correct choice when weighing pros and cons, but being in tune with our choices and behaviors can help us consume in a way that is aligned with our goals, how we want to feel, and what we want out of our lives. This episode does not come with any recommendation beyond being more aware.Support and resources: https://www.rethinkingdrinking.niaaa.nih.gov/help-links/default.aspxDue to limited space in show notes, email for references: kate@katelymannutrition.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

We believe in taking a holistic approach to our health and fitness, and we know that our sexual health is part of that. We speak with sexologist Dr. Celeste Holbrook on growing up in a conservative community, body ideals, how to open more conversations around sex, and how we can approach sex as a learned skill.1:38 Dr. Celeste Holbrook is a sex educator using behavior change theory to enlighten individuals and partnerships on the topic of sex. Being a sexologist was not her goal career in her youth, but sex education became important to her after growing up in a conservative community and her own personal experiences.8:40 We discuss how we can start becoming more open about sex by taking sex off of a “weird pedestal” and making it more approachable. It is a part of life, not the pinnacle, but modern messaging around sex suggests otherwise.10:30 Sex is a learned skill that doesn't always come naturally. Approaching it as such provides a more healthful dialogue around sex and open up conversation with partners, friends, and those near us.13:00 Sometimes when working with a client we can utilize sex drive as a metric of our health, but sex is too contextual to use only as a metric of being fed, fueled, and rested. Libido can be a marker for health, but not always due to the context of what is going on in our lives. Libido also lives in a range, not only “high” or “low.”17:01 There is no gauge for our libido, it is all in relation to what feels comfortable for us. Dr. Holbrook talks about the negotiation that is sex with a partner and how that is the best metric of a healthful sex life. Like everything else about our health, it is highly individualized.19:14 Dr. Holbrook shares her strong views around the beauty industry and how our perception of beauty has been created by individuals around marketing table. While this idea is not unique to women only, it is experienced far more by those passing as women. We can take a harm reduction approach to feel best in our bodies and, as a byproduct, find a lot of compassion for others as well.24:07 Regarding sex, we can take the approach that feels best and most comfortable for us and can also push back harder against ideals that have been sold to us. We can also take an approach to our bodies and body image that feels safe and gives us permission to live our lives best.28:15 The body and beauty ideals that permeate “ideal sexuality” are the same that are pushed in the fitness industry. Dr. Holbrook gives some tips around changing the way we speak to ourselves and shifting the responsibility around beauty ideals.31:18 We can foster more confidence in our sexuality by understanding what we want out of sex and then building behaviors that support those desires. Until we know what we truly want, we are just grasping at straws.35:08 We share some perceived cultural differences between the US and the UK. Dr. Holbrook shares some of the messages that men receive around sex. There is a pervasive idea that we only allow a small amount of emotion from men, and this drastically impacts sexual experiences. Dr. Holbrook speaks about how a higher libido in men could be related to emotional regulation.42:00 Responsibility is the biggest killer of arousal. We discuss how that challenges intimacy after having children and how shifting our idea of what connection and intimacy look like can do wonders.CONNECT WITH CELESTE:IG: @drcelesteholbrookdrcelesteholbrook.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Americans spend over $78 BILLION dollars on weight reduction services and goods annually, and it's estimated that the average UK adult will spend more than £20000 trying to lose weight and get healthy over a lifetime.That is…a lot.In today's episode were diving into the history of dieting and the cultural obsession that is the constant invention of new ways to restrict and manipulate our diets.Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Today's episode is a quick-fire Q&A where we bust some common nutrition and fitness myths. We referenced a few sources throughout the episode and you can find these below in the show notes:00:32 Does exercising on an empty stomach burn more fat?https://examine.com/deep-dives/the-surprisingly-satiating-effects-of-fasted-cardio/#Pl97aQd-who-and-what-was-studied03:29 Do superfoods really have no nutritional benefit?04:48 Do we need to stay in the fat burning heart rate zone if I am trying to lose weight?06:35 Are BCAAs and creatine worth the cost?https://examine.com/supplements/branched-chain-amino-acids/11:08 Do I get the same benefit of a workout whether I am sore or not?Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Many products, supplements, and influencers say good gut health is the key to a flat belly, a mood boost and so much more. But how many of these claims are actually rooted in science? Will drinking lemon juice and ginger really make as much of a difference as some creators claim? And why is gut health constantly conflated with the idea of weight loss? Let's find out!4:01 There is a lot of misunderstanding around what gut health actually is. Our gut health relates to the well-being of our gastrointestinal system, which includes the stomach, intestines, and all those microorganisms residing within. This is a really broad topic, so the goal of this episode is to leave us as more educated consumers and experts in our own nutrition.7:06 Gut health and learning about the gut microbiome is very new research, and there is so much more to learn. Our gut holds 80% of our immune system, synthesizes vitamins, manages inflammation, and communicates with our central nervous system - among other things. When our gut microbiome is healthy, it truly does impact our health.11:29 Some of the drivers of our microbiome composition are age, diet, lifestyle. How we were born - vaginal birth vs cesarean - also impacts our microbiome as does where we live, our stress levels, medications we take, how we were fed as an infant, and even where we travel.12:52 As gut health has become more “trendy,” it has also become a topic rife with misinformation. Among accessible information around gut health, there are a lot of unproven health claims, conflicting dietary, commercialization, and approaching gut health as if it is about weight loss.21:30 Social media is full of “hacks” for the gut, and there's not enough data to prove whether any of these supposed fixes improve digestive functions. Many people are fooled by online wellness gurus who label themselves as “gut health scientists” or “gut health coaches”.27:00 Registered dietitians, GI doctors, and immunologists are actual experts in this subject matter. We are examples of professionals in the health and nutrition space who have knowledge and qualifications, but are by no means gut health experts. We know that our scope of practice is limited, and that's as it should be.29:35 It's generally the same habits that support our overall health that are best for our gut health: eating a lot of fiber rich foods, probiotic-rich foods, diversity in our food choices, moderation in alcohol consumption, and adequate hydration.44:21 There is a direct link between our gut and our brain. The gut-brain connection is a two-way communication highway. The gut sends signals to the brain, impacting our mood, stress levels, and cognitive functions, while the brain influences our gut's activity too. There is an entire emerging body of research studying changes in our microbiome to mood disorders like depression and anxiety.46:51 “Leaky Gut” is a confusing phrase we hear often, but it is actually a real thing! However, it's not often what we think it is; we all, to some degree, want a leaky (permeable) gut for absorbing nutrients. There is no standard for identifying and diagnosing leaky gut.50:45 We should be wary of all of the unqualified individuals throwing around magic cures and commercialized products with little to no scientific evidence because, in some cases, the evidence isn't there yet.Due to limited space in show notes, email for references: kate@katelymannutrition.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

We had the amazing opportunity to speak with an incredible guest, respected Cambridge university lecturer Dr. Giles Yeo. Dr. Yeo is a professor of molecular neuroendocrinology whose research focuses on food intake, genetics, and obesity, and our conversation was nothing short of amazing.1:57 We talk about Giles' recent “midlife crisis” that manifest in the form of an amazing cycling adventure across the UK.7:33 What is obesity? There is an oversimplified yet strong-held belief that body size correlates with health, and Dr. Yeo talks us through the impact genetics play on our body size. The ability a individual's body has to carry body fat without negative health implications is impacted by our genes.12:14 How much fat we can store safely (without disease) is largely genetic, though there are always environmental factors at play as well. Where we hold our body fat is also entirely purely genetic14:38 Twin studies help us understand what portion of our health is genetic versus environmental. Dr. Yeo shares a fantastic example of heritable traits using hair color (compared to fat carrying capacity, body shape) and freckles (compared to what foods we like to eat, how much food we eat).17:17 Mail in DNA tests (ex: 23 and Me) and can show us some accurate traits, while others are a stretch. There are both predictable traits that these tests can show us (like response to lactose and alcohol), and less predictable or more complicated traits (aerobic capacity, which diet would be best for us).23:17 How do these DNA tests provide inaccurate information? Predictable traits that involve just one compound are far more likely to be true and there is legitimate information we can learn.27:24 Dr. Yeo was recently on the Diary of A CEO podcast, where parts of his interview were utilized for soundbites that circulated around the fitness community while taken out of context. There was a lot of backlash around his comments surrounding calories, as well as his physical experience vs. his expertise.30:38 Calories tell you the amount you're eating and the energy content, but nothing of the nutritional content of a food.35:15 With advancements in how we understand the genetics of bodyweight, we're getting closer to understanding how to use genetics to tailor our intake to our individual needs. As we figure out how to mass monitor food intake, our potential to understand individualized needs grows in incredible ways.39:12 Is there a future of individual calorie-counting devices that give us a more accurate view of our intake?43:23 We talk through the challenging topic of balancing body positivity/neutrality and health. We don't do ourselves justice when we focus on weight; we need to focus on health.49:45 Dr. Yeo has worked in this industry for 25 years, and his messaging and beliefs have changed over his time. Policymakers, doctors, and individuals with more authority are often part of the problem in perpetuating weight stigma.53:00 Dr. Yeo's ideal future of health promotion is to solve poverty, making healthiest options also the cheapest options. This is the absolute emergency in improving health — individually and on a population level.Giles Yeo on Instagram: @gilesyeoHis books:Gene eating: The Story of Human AppetiteWhy Calories Don't CountDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Today's episode is a quick-fire Q&A on the topic of supplements - an area with a lot of confusion and misinformation. We talk about which supplements may be worth the expense, which supplements can benefit us as we age, and which supplements we personally take.00:34 - Do BCAAs actually help repair muscle?02:24 - Should doctors be ordering more blood panels for patients so they know how to supplement?05:43 - Do I need a greens powder supplement?07:48 - Are there any supplements that are more beneficial as we age?11:16 - Do any supplements actually work? (Here is more detail on DSHEA, an act that leaves dietary and herbal supplements exempt from most FDA regulations: https://www.kuer.org/politics/2018-12-18/how-a-1994-law-supercharged-utahs-supplement-industry)15:38 - What supplements do we take?Have more questions about supplements or any other topic related to your nutrition and fitness? Send them our way! Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Today we're talking about hyperpalatable foods, what makes food delicious and drives cravings, and what that means to us as consumers and individuals trying to become experts on our own nutrition.Content warning: we do touch on certain aspects of eating disorders and disordered eating patterns in this episode4:52 Hyperpalatable foods (HPF) are foods that are engineered to be extremely tasty, appealing, and “addictive.” HPFs contain combinations of fat, sugar, salt, and other flavors that stimulate the reward centers in the brain. There are not “bad” foods; they are foods engineered to be exceptionally delicious.6:56 When we crave HPFs, it's not because we're “broken;” it's because we're reacting just as these foods are supposed to make us react.7:30 We talk through the official definition and characteristics of a HPF, as defined by a research team in 2019. HPFs contain a specific combination of nutrients, create an artificially enhanced eating experience, and slow one's satiety mechanisms.9:38 A “bliss point” is an optimized combination of sugar, fat, salt, texture, aroma etc. that create maximum palatability and irresistibility. Bliss points light up the reward and craving centers in the brain, making us want to keep eating.14:00 We have seen the rise of packaged foods over decades. Some of the tactics used to market snack and frozen food products are the same tactics used to market tobacco. For more information on the food labeling legislation and law around selling junk food to minors in Oaxaca: https://foodtank.com/news/2020/10/mexican-state-of-oaxaca-becomes-first-to-ban-selling-junk-food-to-children/19:11 In 2016, it was discovered that the sugar industry had funded and published research in the 1960s to highlight the hazards of fat, while simultaneously downplaying the risks of sugar. There is a lot of lobbying behind various diet trends that gain, and lose, popularity over time.20:52 HPFs are generally less expensive and more accessible. This makes it outrageously easy to consume HPF, and overconsumption leads to poor health outcomes.21:23 Are HPFs addictive? We delve into the controversy around this topic and why we can't answer definitively.  More research needed in this area.25:05 HPFs seem to hijack and dysregulate normal appetite control signals in the brain, driving addictive-like consumption, especially in vulnerable individuals. Understanding how HPFs impact us can help give these foods less powerful and leave us more informed around our food choices.30:39 Research found that a food was more than 4 times more likely to be an HPF in 2018 than in 1988. A substantial sample of popular foods in the US food system found that most foods were HPFs. 33:55 The implication of this entire body of research is that we live in a food environment in which a majority of foods are designed to take advantage of our psychology and neurobiology.35:36 How do we navigate this information? How do we balance flexibility with also promoting healthful food choices? We talk about the implications of this knowledge and how we can promote balance rather than fear around HPFs.Due to limited space in show notes, email for references: kate@katelymannutrition.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Today we're delving into the world weight loss clubs, specifically Slimming World and what the program promises vs. what it delivers. We share our experience working with individuals who have previously been part of weight loss clubs and talk through the prevalence of disordered eating habits that tend to follow these restrictive programs.3:37 Slimming World (SW) is a major commercial weight loss company based in the UK. It was founded in 1969 and has grown to 5.5 million members across the world. While the website reads as a promising solution, there are some significant problems with the Slimming World Program.5:17 The program is based on the “food optimizing eating plan” focused on “free foods, healthy extras, and syns.” This plan is focused on restricting "syns" - assigned values to foods based on calories, fat, and fiber content, though SW claims to not count calories.8:27 Success long term has not been shown. SW promotes disordered habits by focusing solely on short term weight loss. The idea of social support via group meetings sounds positive, but tends to be more harmful than helpful.11:50 The “syn” system is confusing and doesn't promote education around food choices. The plans focus on restrictive rules, guilt around "syns", and demonizing certain foods which can lead to unhealthy relationships with food.15:23 What is the longevity of SW and similar programs? Confusing rules and regulations keep you reliant upon a system that doesn't lead to sustainable habits.19:00 SW consultants aren't credentialed in a way that leads to optimal support for SW members. When we have worked with individuals who have been SW consultants or members, many individuals have reported disordered eating habits starting with these weight loss groups.22:30 There are so many negative repercussions of making weight loss our only goal, including increased risk of ED and disordered eating habits.26:55 The group meeting formats place all stock in weight as the only measure of progress, going as far as weight shaming publicly if individuals have not lost weight. This ignores the fact that our weight fluctuates, and that weight is only one (often unreliable) measure of change for those with WL goals.31:13 The false marketing around SW's approach creates an appearance of flexibility or longevity that masks disordered behaviors and restrictive rules.One of Michael's posts on SW: https://www.instagram.com/reel/Ckft0EgIHK9/?igshid=MzRlODBiNWFlZA%3D%3DDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Today's episode is a quick-fire Q&A on the topic of Strength Training.0:57 What is the best training split?3:53 Can you build muscle and burn body fat at the same time?5:45 When is the best time to lift? Is there a best time?6:58 I'm a cardio junkie and reallyyy hate lifting. Do I really have to?10:36 I know I need to lift but am so scared of getting bulky15:35 First timer in the gym, what's your tip piece of advice?Have more questions about performance nutrition or any other topic related to your nutrition and fitness? Send them our way!Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

We're diving into the world of organic food which can be a quite overwhelming topic. People are drawn to the idea of organic food because they believe it offers superior health benefits and is better for the environment. In this episode, we dig deeper into the differences, pros, cons, and myths around organic vs. conventional foods so we can be educated consumers.4:40 When we talk about organic food, we're talking about products that are grown and produced without the use of synthetic pesticides, fertilizers, GMOs, irradiation, or sewage sludge. Organic farming prohibits the use of synthetic pesticides, which is often seen as a positive aspect. Critics argue that organic farming still uses natural pesticides and that their impact is not well understood.7:55 Organic farming isn't always as superior as we think as far as environmental impact. The higher demand for organic actually leads to a larger footprint and more fraud in farms falsifying organic certifications.9:52 To be considered organic, produce needs to be certified and meet certain criteria, but there is no global standard. The idea of buying organic is often noble, but may not be as effective as we think.11:59 Labeling standards are inconsistent, leaving a lot of confusion and uncertainty between labels such as “organic” and “natural.”12:54 The overall consensus in the literature is that there isn't a significant difference in the nutritional content between organic and conventional foods. We dig into some of the findings comparing these two foods and where differences are present.15:42 There is less pesticide residue in organic foods, but not none at all. There is a lot of fear around “toxic” substances, often leading to unnecessary shame around conventional produce.17:54 We talk about the harm of overanalyzing our food choices and how this can be more negatively impactful to our health.18:53 Many organic products (or products made with organic ingredients) lead to a misconception that they are better for our overall health when they have no additional benefits. An organic cookie is still a cookie.20:39 Organic food is less accessible for some people, especially those with limited budgets and focusing exclusively on promoting organic food may perpetuate food inequality. In some metropolitan areas, the price of organic foods can be double that of conventional foods.23:32 There is a lot of fearmongering around conventional foods (example: The Dirty Dozen). One of the best things we can do to reduce pesticide consumption is to wash produce with water. Study quoted: https://portal.ct.gov/CAES/Fact-Sheets/Analytical-Chemistry/Removal-of-Trace-Pesticide-Residues-from-Produce25:16 We do not know the long term effects of pesticide exposure. Focusing solely on the organic label may limit our perspective on what contributes to our overall well-being.28:40 People often think that organic food is morally superior, but that's not necessarily the case. We can instead shift to thinking about what we're trying to achieve within each purchase we make.34:18 There is no shame in wanting to purchase organic, but theres a problem when we consider it a fix to our health when it is far from that. Due to limited space in show notes, email for references: kate@katelymannutrition.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

In today's episode we're debating the question: is artificial intelligence about to take over our jobs? We're diving into how AI is revolutionizing and also challenging the fitness industry.3:51: In today's modern world, AI has proven effective in automating tasks traditionally performed by humans, and we see increasing usage of AI in technology like smartwatches, fitness apps, and smart gyms. The global fitness technology market was valued at $17.9 billion in 2019, and it's projected to reach $62.1 billion by 2025. It's clear that people are increasingly relying on technology to support their fitness journeys.10:58: According to Forbes, a majority of respondents (72%) found it easier to maintain a regular workout routine during the pandemic and lockdown, even without access to a gym. We talk through the shift towards fitness apps and online fitness in our post-pandemic world. Are we over it now, or are we more open to a hybrid of technology and in-person support?13:00: The benefit of incorporating AI into your fitness routine is that it adapts to your specific needs and preferences. It can take into account your fitness goals, health conditions, and even your schedule. We talk through our opinions on motivational messaging coming from technology, and whether AI is making fitness more accessible or creating more barriers.15:50: AI may bring added support in working towards our nutrition goals by generating meal ideas/meal plans. We talk through our opinions on the subject, as well as where this can fall short, as seen recently in the NEDA (National Eating Disorders Association) chat bot controversy.19:20: AI can gather information based on user inputs, but it can't replace the human touch or understand anything beyond our physical body and performance. What are we missing without the human element of training and nutrition support? Even though AI is expected to play a big role in providing expert guidance, it's… unlikely to completely replace us. Human accountability can be one of the most effective ways to bring about behavioral change.21:50: “Notification Fatigue” is a real outcome we experience when relying on technology. Repeat notifications can cause us to tune out and can reduce the efficacy of using technology to maintain motivation or consistency. We talk about this outcome in apps like Duolingo and the gamification of fitness.25:41: Personal data is a concern when delving into AI. Not only is it a risk to us as users, but we also see significant bias and discrimination in the data collected. The fitness and nutrition world are already full of bias, and it is a worry that AI will only amplify these existing issues. AI systems are trained on existing data, and existing data contains biases.32:28 Looking ahead, the potential for AI, the integration of AI with virtual reality and augmented reality technologies also holds great promise for enhancing the fitness experience can potentially make workouts more dynamic, motivating, and fun.36:30 Are we out of a job soon? We both believe that embracing AI can allow us to work even better with our clients, as well as the implications for others in our field. We talk through how we utilize AI and technology in our work and chat about the idea that “we are not going to be replaced by AI, we are going to be replaced by humans who know how to utilize AI.”Due to limited space in show notes, email for references: kate@katelymannutrition.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Today's episode is a quick-fire Q&A on the topic of Performance Nutrition. We talk about meal timing, fueling for rest days and active days, hydration, and what really deserves our focus when we're fueling to perform our best.1:39: How important is eating immediately after my workout?4:23: Is it important to keep protein up on a rest day?5:51: How do I fuel so that I am getting enough while lifting but not too much I'm uncomfortable?9:29: What do I eat to burn fat and build muscle?12:37: Can you ever drink too much water?Have more questions about performance nutrition or any other topic related to your nutrition and fitness? Send them our way!Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Food is far more than just fuel; it is joy, and identity, and culture. In today's episode we talk about how a sustainable approach to our nutrition includes enjoying of foods we love, especially when those foods have cultural significance.1:17 Food is more than fuel. When we only break down food into functional components (macros, micros) without recognizing the enjoyment of food beyond these components, we miss out on all it has to offer.4:42 Emotional eating is a normal human experience because food is comfort; it's just not the only tool we want in our toolbox.7:45 Research suggests that eating with others is associated with better dietary intake and overall well-being.11:17 The whitewashing of cultural foods can lead to the erasure of culinary traditions and contribute to a narrow, Western-centric view of what's considered healthy food. Kate shares some of her personal experience when following a strict Paleo diet that encouraged the elimination of corn and other grains.14:52 Food should not be labeled as "good" or "bad"; it has no inherent morality. Unfortunately, cultural foods are often deemed as "unhealthy" or "fattening" simply because they don't fit the stereotypical idea of health food.16:27 Diet trends and fads often promote the exclusion of specific food groups or ingredients, inadvertently leading to the elimination of culturally important foods and an idea of a limited amount of foods that “own” the space of what is “healthy.”19:50 The oversimplification of cultural and traditional foods also contributes to this narrow view of health and eroding of cultural diversity within the ideal of healthful foods. Fast food chains have modified traditional foods to inaccurately represent a entire cuisine as a whole.23:19 Feeling like the foods we love are “off limits” when working towards our nutrition can leave us feeling really defeated in how we can work towards our health goals. This stress is not just about food choices; it's also about the struggle between maintaining cultural identity and adhering to societal expectations about diet and health.26:01 If we think about the theory of cognitive dissonance, humans strive for consistency in their beliefs, values, and behaviors. When there's a conflict – like when one's dietary behavior (following a fad diet) is at odds with their cultural values (traditional food practices) – it creates a state of mental discomfort or dissonance.29:40 The 'clean eating' trend tends to present a whitewashed version of health that doesn't take into account the economic and cultural accessibility of these promoted foods. Marginalized communities often bear the brunt of these restrictive dietary trends.31:46 We must strip away the “good/bad” dichotomy around foods. Doing so gives us permission to enjoy the foods we love, which is a sustainable approach to our nutrition.35:15 Michael shares some of his culturally important foods and we discuss our mission to improve our cultural sensitivity around different food traditions.We are not experts in the topic of cultural competency in nutrition but want to be better as professionals in our field and learning more about these complex topics is part of that process. Here are some experts in the field that I (Kate) have enjoyed following and learning from:@eatwellexchange@your.latina.nutritionist@whitneytrotter.rdDue to limited space in show notes, email for references: kate@katelymannutrition.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Content Warning: In this episode we touch on the subject of eating disorders and disordered eating patterns.Striving for nutritional perfection may seem appealing, but it can have negative consequences. In today's episode we dive deep in to orthorexia: what it is, how we come to adopt obsessive eating behaviors, and how awareness can help us bring more moderation into our pursuit of health.3:15 Orthorexia was first identified in 1998 and is an unhealthy obsession with eating only "clean" or "healthy" foods. It's characterized by an extreme fixation on the quality and purity of one's diet, often at the expense of overall well-being.4:20 We talk through our personal experiences with orthorexia and the circumstances behind our own experience with taking health too far.8:39 Orthorexia impacts our social life, mental health, and physical well-being and can lead to restrictive eating patterns, fear of certain foods, and an intense need for control over one's diet. Individuals with orthorexia tend to prioritize the perceived healthiness of their food choices rather than aiming to lose weight or achieve thinness, as is the case with other eating disorders.11:30 Is trending towards an extreme a typical part of a wellness journey? We discuss, with nuance, if extreme behaviors are part of a fitness cycle and how we've experienced this in our own lives.17:58 We talk through risk factors for orthorexia and social factors related to the prevalence of orthorexia. The “clean eating” movement plays a role.23:55 The worst advice we've given in the past while in our phase of extreme behaviors. Kate shares her previous fear of grains and Michael shares his previous belief in fasted green tea.26:00 The physical consequences of orthorexia shouldn't be underestimated. People may begin by adopting restrictive diets or eliminating certain food groups. However, as the obsession intensifies, it can result in malnutrition, weight loss, anxiety, and even depression.28:24 We talk through our perspective on how we can support individuals through fear around social eating while they are on their journey towards improving eating habits.32:52 A recent study discovered that 49% of individuals following healthy eating accounts on Instagram met the criteria for orthorexia. Even higher percentages are found in athletes, women, and college students.35:15 Orthorexia is not found in the DSM-5, but it is gaining more attention.36:00 We talk through our current experience with social media and how we use it as inspiration or motivation. We discuss if the overwhelm of information from social media can contribute to extreme behaviors.41:55 How can we navigate this world of orthorexia? Changing the narrative in the fitness industry is also essential. External support from a professional may be necessary, and that starts with bringing some awareness to our current approach to health and recognizing if there are extremes at play.Due to limited space in show notes, email for references and resources: kate@katelymannutrition.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Today's episode dives into the recent chatter surrounding the off-label use of Semaglutides such as Wegovy and Ozempic as weight loss aids. We discuss the mechanism and function of these medications, the latest evidence on potential risk, and the need to make informed decisions and consider long term sustainability.3:10 We talk through the history of weight loss medications and diet pills back to the victorian era, from tapeworms to arsenic pills. The marketing of quick diet solutions has almost always preyed on insecurities and pushing individuals to conform to societal beauty standards.8:38 Originally approved by the FDA for the treatment of Type 2 Diabetes, these GLP-1 agonists have recently gained popularity for off-label use as weight loss aids. By stimulating insulin production and promoting feelings of fullness, these drugs can act as appetite suppressants for non-diabetic individuals.13:00 We note the popular “Ozempic Effect” and current role of influencers in popularity of Semaglutides.14:30 Despite their potential benefits, the off-label use of Semaglutides has raised a number of concerns. The co-opting of these drugs as weight loss tools could limit their availability to those who need them for diabetes management. When used off-label, a major function of GLP-1 agonists is promoting satiety, making it difficult to eat.17:36 There's also a lack of research on their long-term impacts, and they could pose risks such as muscle loss and an array of side effects, including nausea, vomiting, dizziness, infections, and headaches. We talk through the lack of knowledge on long term effects and findings from the STEP trial. Many findings show that weight regain after stopping Semaglutides is significant.21:05 We discuss the potential impact of semaglutides on muscle wasting/loss of muscle mass and how more research is needed in this area.23:02 We look at the more modern history of weight loss drugs, which has seen its share of 'miracle solutions' turn into dangerous hazards. Remember the Phen-Fen debacle of the '90s? It serves as a potent reminder of how quickly things can go wrong when long-term effects aren't fully understood.29:07 We share our personal opinions on whether or not there is a place for GLP-1 agonists in off-label use and who can potentially benefit from these medications.34:03 Semaglutides don't address the need for habit building, a critical component of sustainable weight loss. Developing healthy behaviors, like regular exercise and mindful eating, are key for long-term success.40:34 There is information to consider and there are questions we can ask ourselves regarding Semaglutide injection use when it comes to making the most informed decision possible.Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Today we have the honor of sitting down and chatting with someone who is making waves in the running world. We're talking with Martinus Evans, creator of the Slow AF Run Club and a leader in promoting inclusivity in fitness.Martinus Evans has run over eight marathons since his doctor told him to “lose weight or die” in July 2012. Since then, he's also coached hundreds of runners and founded the Slow AF Run Club, a community of over 10,000 members worldwide. He is also the author of the book Slow AF Run Club: The ultimate guide for anybody who wants to run.  When he's not running races around the world, he enjoys speaking passionately about issues related to size-inclusivity, mindset, DEI and mental health.1:43 Martinus shares his origin story and how he started running. Much of his experience had to do with experiencing fatphobia when consulting with his doctor regarding hip pain.7:39 Martinus focuses his book not just on helping individuals (especially those coming from a more marginalized space) start running, but doing so via improving mindset around movement. We talk about “Otis,” Martinus's inner self critic, as well as implementing and practicing delusional self belief.15:43 “Don't Get On The Bus"19:58 We talk about how Martinus's community is helping individuals in larger bodies and marginalized groups feel more comfortable in their fitness. After having many negative interactions with coaches and trainers due to his size, Martinus took matters into his own hands and created the Slow AF Run Club.Martinus's book "Slow AF Run Club" is out now and is for anyone who wants to begin their running journey from someone who offers a perspective other than that of an elite runner. Connect with Martinus at @300poundsandrunninghttps://slowafrunclub.com/book-first-chapterhttps://www.instagram.com/300poundsandrunninghttps://www.facebook.com/RunSlowAFhttps://www.tiktok.com/@300poundsandrunningDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

In today's episode, we explore the controversial world of Multi-Level Marketing (MLMs) within the fitness space. Our mission is to provide listeners with the knowledge, tools, and support to make informed fitness and nutrition decisions.2:45 MLMs have a rich history, dating back to the 1920s with companies like the California Perfume Company, now known as Avon.6:30 Despite their legitimate business model, MLMs have been criticized for aggressive recruitment tactics and dubious product claims. The statistics show over 99% of people who join MLMs actually lose money.9:39 We share our personal experience and interactions with various MLMs.12:09 MLMs have found fertile ground in the fitness industry, capitalizing on people's search for a magic bullet to achieve their fitness goals. Health and fitness products make up one third of all direct sales.17:00 If it sounds too easy, it's probably good to be true. MLMs are known for sharing lofty promises and dramatic results, and it's our responsibility as consumers to be wary of those false promises.19:23 MLMs carry a lot of potential pitfalls, especially regarding the financial investment required, and often target vulnerable individuals and carry a heavy emotional toll. The challenges seen in MLMs often parallel challenges in health and fitness.33:10 The problems with MLMs are systemic, with the success of a few gained at the expense of those on the bottom. Not everyone's experience is negative, but there are risks and challenges to be aware of.34:00 Herbalife, a very popular MLM, has been around since 1980. We share statistics on their net sales, distributor success, legal hurdles, and some of our personal experiences with Herbalife.39:05 There are differences between Multi Level Marketing and a Pyramid Scheme, though they have very similar traits.42:35 5 Key Takeaways:MLMs often require a significant upfront investment and the return on this investment is not guaranteed. In fact, many people end up losing money.MLMs often target individuals in vulnerable situations, promising them financial independence and a chance to be their own boss.There's a high level of secrecy and overinflation of profits in MLMs, which can lead to feelings of shame and lowered self-esteem.MLM companies often sell health and wellness products that have little to no scientific evidence backing their claims. This can potentially lead to health risks.The MLM business model is inherently flawed, often benefiting those at the top at the expense of those at the bottom.Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Welcome to our introduction episode where we're talking about who we are and why we've decided to bring yet another fitness podcast into this saturated online space.We talk through our goal for the HTF podcast - to have conversation that others aren't having and to interview guests outside of our normal bubbles in the quest to disrupt the status quo of the fitness industry.2:45 Kate's introduction into the fitness industry as a Crossfit trainer in 20105:55 Kate's educational background in exercise science and public health12:05 Starting Kate Lyman Nutrition in 201514:39 Michael's fitness and educational background 17:30 How Michael became a Personal Trainer and his first PT business19:53 Michael's start in online coaching and what it looks like now23:19 Michael's personal nutrition history and education27:50 Kate's move to MexicoDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/

Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tokhttps://www.michaelulloa.com/Follow along with Kate at @klnutrition on IG and threadshttps://www.katelymannutrition.com/