We’ve all felt the pull of chocolate after a stressful day or the urge to snack late at night, but what’s really happening in the brain when cravings hit?

In this episode, we sit down with Dr. Raphael Cuomo to break down the hidden biology of cravings. From dopamine and stress hormones to the role of childhood exposure and even the surprising link to cancer risk, we talked about how cravings shape our health. We also talk about neuroplasticity and the hopeful truth that our biology is adaptive and we can rewire the way we respond to cravings.

This episode is for anyone who’s ever felt frustrated with “willpower” advice, struggled with emotional eating, or wondered if cravings mean something deeper. If you want science-backed insights with practical takeaways, this one’s for you.

🎗️ Timestamps:
00:48 Intro & Guest’s Journey into Research
04:39 What Cravings Really Are and What Shapes Them
08:59 The Role of Anticipation in Cravings
10:50 How Cravings Connect to Cancer Risk
16:55 Why Resisting Cravings Can Backfire
22:17 Sugar, Food & Drug Addiction: The Biological Comparisons
25:23 How Childhood Exposure Shapes Lifelong Cravings
29:09 Stress, Screens & the Modern Craving Loop
37:27 Neuroplasticity: How Our Brains Adapt to Cravings
46:54 Turning Craving Science Into Everyday Change

📒 Resources Mentioned:
👨🏻‍🔬 Get to know Dr. Raphael Cuomo
📖 Get a copy of his book: Crave: The Hidden Biology of Addiction and Cancer

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Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!

Is cortisol really the villain it’s made out to be?

We’ve all seen the headlines, TikToks, and wellness trends blaming cortisol for everything from weight gain to “cortisol face.” But the truth is, cortisol isn’t just a stress hormone but an essential element for energy, metabolism, and survival.

In this episode, we dig into what cortisol actually does, what really causes high levels, and why detoxes and “cortisol blockers” are NOT the answer. We’ll break down myths around adrenal fatigue, explore the link between exercise and cortisol and share what the research really says about supplements, stress, and lifestyle.

🎗️ Timestamps:

00:14 Quick Catch-Up & Why Cortisol Matters
07:18 What Cortisol Actually Is (beyond “stress hormone”)
09:38 Why Cortisol Isn’t Just A Stress Hormone
14:14 What Really Drives High Cortisol Levels
24:23 The Truth Behind “Cortisol Face”
29:43 Why Cortisol Detoxes Are A Scam
31:15 How Exercise Impacts Cortisol Response
36:15 Do Cortisol-Blocking Supplements Actually Work?
37:49 The Myth Of Adrenal Fatigue Explained
41:45 Final Takeaways: What Really Helps Regulate Cortisol

📒 Resources Mentioned:

🎧 34 | Q&A: Optimizing Hormones, Supplement Safety, and Set Point Weight Theory

📄 Sleep loss results in an elevation of cortisol levels the next evening📄 Exercise and circulating cortisol levels: the intensity threshold effect

📄 Low Calorie Dieting Increases Cortisol

📄 An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: katelymannutrition.com
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!

In this Q&A episode “Fasted Workouts, Appetite Management, and the Protein vs Fiber Debate” of the How to Fitness Podcast, we’re diving into a truly mixed bag of topics. Everything from whether you should work out fasted, to the new wave of "protein bashing," to the surprising rise of mouth taping in the wellness world.

We answer your real (and sometimes hilarious) questions, tackling the science, the nonsense, and the nuance. We break down whether exercise needs to be 45+ minutes to be effective, how to handle constant hunger even when eating “healthy,” and why breastfeeding and fasting do not mix no matter what TikTok says.

Mouth tape, fasted workouts, protein hate, we’re clearing up the confusion in this honest, unfiltered Q&A.

🎗️ Timestamps:
00:00 Introduction
02:16 Fasted vs. Fueled Workouts: The Science
04:38 Fasting While Breastfeeding: Is It Safe?
06:45 Mouth Taping for Better Sleep: Fact or Fiction?
10:14 Protein vs. Fiber: The Latest Debate
13:06 Constant Hunger Despite Eating Healthy?
15:50 Effective Exercise Duration: Myth Busting
17:50 Final Thoughts

📒 Resources:
🎧 45 | Intermittent Fasting Explained: The Benefits & Risks (2025)

💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.

🟡 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!