How to: Fitness
What’s the deal with MLMs? How are weight loss drugs reshaping body standards? Can we actually trust what supplement companies are selling us Why do we eat the way we do - and who’s influencing it?
Veteran coaches Michael Ulloa and Kate Lyman are here to pull back the curtain on the wellness industry. How To: Fitness is a myth-busting, BS-free podcast that dives into the messy, nuanced, and often confusing world of fitness and nutrition. With evidence-based insight, candid takes, and digging into the darker corners of the wellness space, we help you make sense of what actually matters for your health—and what’s just noise.
How to: Fitness
59 | The Proteinification of Everything
Protein bars, protein cereal, even protein popcorn. Protein-enriched products are everywhere, but do we actually need all this extra protein… or is it just another diet trend in disguise?
In this episode, we discussed the science behind our protein needs, from how much you really need to thrive to what the RDA actually means (and why it may not be enough). We talked through myths like the “30g per meal” rule, the obsession with protein snacks, and the cultural moment protein is having right now. Plus, we broke down practical ways to meet your protein needs without falling into the trap of expensive products or unnecessary gimmicks.
🎗️ Timestamps:
4:30 Episode Introduction and Expectations
8:23 The Cultural Shift and Rise of Protein Marketing
15:20 Is Protein Obsession Just Another Diet Fad?
19:20 RDA vs. Optimal Protein Intake Explained
28:46 What Protein Is Made Of and How the Body Uses It
30:49 The Hierarchy of Protein Intake (Total, Distribution, Timing)
32:46 Busting Common Protein Myths
37:58 Protein, Masculinity and Brand Narratives
49:06 Meeting Protein Needs Sustainably and
55:28 Final Thoughts & Key Takeaways
📒 Resources Mentioned:
🔗 Consumers are Seeking More Protein for Health and Taste in 2025
📄 International society of sports nutrition position stand: diets and body composition
🔗 Updated protein findings & FFM calculations
📄 How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
📄 Protein “requirements” beyond the RDA: implications for optimizing health
📄 Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis
📄 Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis
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🟡 How to: Fitness
Instagram: @howtofitnesspod
🟡 Michael Ulloa
Website: michaelulloa.com
Instagram: @michaelulloapt
🟡 Kate Lyman
Website: katelymannutrition.com
Instagram: @klnutrition
Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!