How to: Fitness

Send us Fan Mail Does what we eat really impact our mental health? The answer isn’t as simple as social media might suggest. In this episode of the How to Fitness Podcast, we explore the connection between nutrition and mental well-being. We break down the science behind how food influences brain function, mood, and cognitive performance—covering topics like the gut-brain connection, the role of o...

Send us Fan Mail 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...

Send us Fan Mail 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 articl...

Send us Fan Mail 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...

Send us Fan Mail 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 d...

Send us Fan Mail 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 obsessi...

Send us Fan Mail 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 i...

Send us Fan Mail 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 alc...

Send us Fan Mail 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 theo...

Send us Fan Mail 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 manip...

Send us Fan Mail 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-studied 03:29 Do superf...

Send us Fan Mail 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...

Send us Fan Mail 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 cyc...

Send us Fan Mail 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 th...

Send us Fan Mail 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 episode 4:52 Hyperpalatable foods (HPF) are foods that are engineered to be ext...

Send us Fan Mail 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 comme...

Send us Fan Mail 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 bulky 15:35 First tim...

Send us Fan Mail 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 w...

Send us Fan Mail 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, a...

Send us Fan Mail 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 get...

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail 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...