Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve your energy. Muscle tissue isn't optional, and it doesn't just impact you in the short-term. It's essential to live a long, healthy life.

Shannon will teach you how to train and eat to build 5lb of muscle in 2025. Grab a pen and paper, as she'll help you calculate your calorie needs if body recomposition (fat loss alongside muscle gain) is your goal.

If you want structured workouts to help you build muscle in 2025, you can join Evlo for the month of January for free. New members only. Sign up between December 29th and January 1st. Join at evlofitness.com.

0:00: Introduction
1:48: Why should you build 5 lbs of muscle? 
6:57: Timeline for gaining muscle
9:37: Factors that influence the ability to gain lean mass
15:30: Muscle maintenance vs muscle gain
16:58: What does gaining 5 lbs of muscle look like?
17:53: How to build 5 lbs of muscle
21:30: How to calculate calorie needs for body composition
25:33: How to measure muscle gain
26:57: Let's build 5 lbs of muscle 2025
30:51: Take a free Evlo Upper Body Build class

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Body composition is the ratio of lean mass to fat mass. Generally, the higher this ratio, the better. How does walking affect body composition? Does walking burn fat? Does walking build muscle? Dr. Shannon discusses this today.

0:00: Body composition and walking
1:53: Relationship between dosage of walking and body composition  
4:13: Walking intensity
5:15: How walking affects hormones that influence body composition
6:31: Summary

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In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how under-fueling led to digestive issues and more. She discusses her current goals with nutrition and exercise and how she approaches her goals as a Registered Dietitian.   

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Shannon is joined by Registered Dietitian, Miranda Galati. They talk about how to eat for better energy, mental health, what eating at your maintenance calories feels like, and more.

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0:00: Introduction to Miranda Galati, RD 
1:00: Gut-brain connection 
2:47: Dietary patterns to improve mental health 
5:45: How processed foods affect our blood sugar 
7:20: Are all processed foods created equal? 
12:09: Should we eat low-carb?
16:05: How does blood sugar affect our energy? 
19:28: Ratio of carbs, fat, and protein 
21:32: Micronutrients 
24:41: Is dairy inflammatory? 
30:40: Yo-yo dieting 
33:11: What does maintenance feel like? 

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In this episode, Dr. Shannon discusses how we burn calories and our calorie-burning plate. She also discusses how over-indulging over the holidays will not likely lead to significant fat gain. If you tend to "punish" yourself with exercise around the holidays, this episode is for you! 

0:00: Introduction 
2:28: Shannon’s history with exercise 
5:00: Constrained total energy expenditure theory 
7:30: How many active calories can you burn in a day? 
11:28: Can you burn off a Thanksgiving meal? 
13:30: Should you fear holiday weight gain? 

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The holiday season can be a time when consistency gets more difficult, and committing to maintenance over gains could be appropriate. But what amount of exercise will help you maintain?

0:00: Expectations for exercise during the holidays
1:58: What types of exercise should you prioritize during the holidays?
3:20: Dosage of exercise needed to maintain muscle mass
5:48: Summary

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Payton tells us about her journey with fertility, including going through IVF and loss. She openly speaks about the challenges and hurdles she's had to go through in her fertility journey and hopes her story can help others who are going through fertility struggles. 

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If you're overwhelmed with skincare, this episode is for you. I chat with Amy Koberling, a Dermatology PA, who likes to keep skincare simple and evidence-based. We discuss practical tools to improve the health and appearance of your skin. 

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0:00: Introduction to Amy Koberling, PA
1:55: How exercise affects your skin
4:24: Skincare is more than just aesthetics
7:36: Steps you can take to improve your skin
14:47: Skincare treatments 
17:46: Amy's thoughts on filler and botox
23:43: Validity of clean beauty products
26:51: How environmental toxins affect your skin
28:42: Foods that improve skin health
35:15: Alcohol and skin health

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I pride myself on getting a lot done in a short amount of time, and still making time for the things in my life that are important to me like health and family. This week, I'm breaking down the calendaring technique that has changed my life and allowed me to stay on task.

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I'm often talking about how more is not better when it comes to exercise. But what if you are very time-limited? What is the minimal amount of cardio and strength training you can do to continue to progress toward your goals? What is the minimum amount to maintain where you are?

Study 1 referenced
Study 2 referenced

0:00: Introduction
1:01: The ideal fitness routine
3:57: Minimum effective dose for low-intensity cardio
6:24: Minimum effective dose for high-intensity cardio
9:28: Minimum effective dose for strength and hypertrophy
11:17: Weekly training recommendations if your goal is to increase overall fitness with limited time
14:39: Weekly training recommendations if your goal is to maintain overall fitness with limited time

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A burning sensation happens during resistance exercise and typically occurs with higher rep training. That burning sensation is due to metabolic stress, which was once thought to be the stimulus that builds muscle. This has since been challenged in the literature. So if an exercise that "burns" isn't building muscle, what is it doing? Shannon discusses this today.

Study referenced

0:00: Introduction
0:33: What causes muscle burn?
3:40: Misconceptions about metabolic stress
8:43: Benefits of higher rep training
12:49: Should you do exercises that burn? 

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Today we interview the founder of one of my favorite brands, Karalynne Call. She's the founder of Just Ingredients and a wealth of knowledge on clean ingredients for supplements, food, beauty products, and more. 

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Fatigue? Brain fog? Trouble with weight loss? These can all be symptoms of thyroid dysfunction. McCall McPherson explains what to look for, misconceptions, and that it's possible to be symptom-free.

Modern Thyroid Clinic
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Free Thyroid Lab Guide

0:00: Introduction
1:31: McCall's health journey
6:15: Symptoms of thyroid dysfunction
8:45: "Within normal limits" vs "optimal" lab results
11:27: Why are thyroid conditions overlooked?
12:47: How does pregnancy affect the thyroid?
14:52: Exercising with an autoimmune condition
19:30: Exercise and cortisol
21:00: Diet and metabolic dysfunction
23:16: The importance of managing blood sugar
26:45: McCall's final thoughts

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In this episode, Shannon answers audience questions! Questions range from fitness to personal to business-related. 

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Women and men have physiological differences that influence training. Dr. Shannon breaks down the differences, similarities, and gives a practical training routine based on this information.

Study #1
Study #2
Study #3

0:00: Introduction
1:53: What does the current research say about women and strength training?
5:20: Strength and muscle differences between men and women 
9:24: How should men and women train differently based on their physiology?
11:33: Hormonal differences between men and women 
16:32: How are men and women similar when it comes to strength training?
18:22: Cardiovascular differences between men and women   
26:20: The four training elements to include in your routine and how to track progress 

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Body recomposition is the process of increasing the ratio of lean mass to fat mass. In this episode, Dr. Shannon answers some frequently asked questions about body recomposition.

Hope Brandt, RD's website

0:00: Introduction to body recomposition
1:11: How to body recomposition 
2:51: "Why do I feel bigger after strength training?"
4:14: "How long will it take for me to see body recomposition changes?"
5:23: "How should I track progress?"
6:12: "Should I track calorie burn in my workouts?"
6:51: "What app can I use to track my food?"
6:59: "If I get a DEXA and I'm not gaining muscle, what am I doing wrong?"
9:35: "Should I do more cardio to accelerate fat loss?"
10:05: "What if my recommended calorie intake for body recomposition seems too low?" 
11:40: "Should I workout if I'm really sore?"

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In this Coffee Chat, Shannon sits down with sisters Lauren and Jill Zambito. 

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Not all exercise is created equal. Some workouts may feel "hard," but are they really driving results? In this episode, Dr. Shannon will help you discern if a workout is effective.

Stick figure: squat vs step up
Stick figure: deadlift vs stool lunge
Stick figure: forearm press vs tricep dip

0:00: Introduction
1:03: Exercise and fat loss
5:54: Why you should focus on building muscle
7:10: How to build muscle
10:05: Top 9 mistakes of exercise selection
16:06: Biomechanics 101
20:27: Summary 

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Do you know there is a difference between stress and anxiety? Our brains are wired to lean negative, but understanding our neuroanatomy can help you rewire your brain to be more positive and less anxious. Today's interview is with neuroscientist Nicole Vignola, who discusses strategies to improve anxiety and rewire your brain.

Buy Nicole's book here. 

0:00: Introduction to Nicole Vignola
1:30: Neuroplasticity 
3:25: Stress vs. anxiety 
11:27: Cognitive overload
17:54: How long does it take to form a new habit? 
20:00: Negativity bias 

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In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds of muscle. 

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This episode is not to encourage "bounce back" after having a baby. Shannon discusses sustainable strategies to improve body composition postpartum. Body recomposition is increasing the ratio of lean mass to fat mass. Shannon will discuss how to ease into exercise and start to build muscle postpartum (after your provider approves that you exercise), the considerations if you're breastfeeding, and the basics of nutrition for body recomposition.

0:00: Introduction
1:19: Body recomposition
5:03: Postpartum considerations
9:38: Stage 1 exercise recommendations
6:15: Stage 2 exercise recommendations
17:30: Stage 3 exercise recommendations
18:38: Stage 4 exercise recommendations
20:12: Stage 5 exercise recommendations
21:15: Summary of postpartum exercise recommendations
22:44: Postpartum nutrition
24:55: When can you expect change in muscle growth?

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Olivia Adriance is a food content creator who shares why she started eating gluten-free, dairy-free, and refined sugar-free. Shannon and Olivia talk about exercise, nutrition, business, and more in this fun coffee chat. 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today, we are joined by Licensed Marriage and Family Therapist Casey Lepper. We discuss how to improve your relationship with your partner and parenting styles to raise emotionally mature children.

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0:00: Introduction to Casey Lepper
1:06: The Four Horsemen
8:00: How to handle contempt within a relationship
11:35: How to handle conflict with your partner
14:20: Stonewalling, defensiveness, and criticism 
16:50: Handling conflict in front of your kids
18:20: How to stay connected with your partner
24:20: How to stay present
31:27: Parenting styles to raise emotionally mature children
41:34: How to build trust with your children
55:40: Physical manifestation of emotions 

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Join Dr. Shannon and Dr. Payton to discuss some of the latest fitness trends: weighted vest walking, doing your hair with wrist weights to tone the arms, and Pilates for back pain/spine health. 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Hate sprint training but want the benefits? Emerging research claims that REHIT (reduced exertion high-intensity training), a low-dose form of sprint training, can substantially benefit VO2 max. Listen to the episode to learn why and how to incorporate it into your routine.

Study referenced

0:00: Benefits of HIIT and SIT
3:07: Physiological response to sprint training 
6:35: What is REHIT?
10:08: Additional benefits of REHIT
12:13: Recommended REHIT protocol
13:35: Questions regarding REHIT

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I get coached twice a week, and it has changed my life. In this solo coffee chat, I discuss the life crisis that got me started on coaching and what has helped me rewire my brain to improve my confidence and change my life. 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Does strength training help with fat loss? It's not about how many calories or fat you burn during the workout - it's about the muscle that you build because of the workout. Dr. Shannon explains how muscle affects your metabolism, glucose usage, hormones, and more.

Study referenced linked here

0:00: Introduction
1:00: Does strength training burn fat?
4:10: Does having more muscle make you leaner?
6:06: How does muscle effect hormones?
10:36: How does strength training play a role when you're in a calorie deficit?   
11:50: Summary

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Is heavy lifting the only way to stay strong, build lean mass, and improve body composition as we age?

Dr. Shannon, Dr. Jill, and Dr. Payton discuss what stimulus the body needs to develop lean mass and improve body composition at any age.

0:00: Introduction to heavy lifting
2:22: The musculoskeletal syndrome of menopause
6:10:  Type I vs type II muscle fibers
10:43: Feeling the burn vs approaching muscle failure
14:45: Shortcomings of studies measuring strength and hypertrophy
20:18: Summary 

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Welcome to the first episode of The Dr. Shannon Show! We will still release new science-based episodes each Thursday. In addition to the Thursday episodes, we're releasing bonus "coffee chats" with Dr. Shannon and guests. Listen to the episode to learn more!

Dr. Shannon also shares four of the tools she's used over the last several years to improve her fitness, grow Evlo, and more.

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In this focused Q&A episode, Dr. Shannon is joined by Evlo instructors, Dr. Payton and Dr. Jill. We explore effective inner thigh exercises and the reality of "toning" specific body areas. We explain our approach to equipment and why we've chosen our current model. For those with time constraints, we discuss how to optimize limited workout sessions and why we don't offer a specific minimal routine. Finally, we delve into the efficacy of repeating workouts and critically examine the concept of muscle confusion. This episode provides practical insights for tailoring your fitness routine, understanding exercise science, and achieving sustainable results.

0:00: Introduction
0:20: What Evlo exercises target the adductors?
3:14: Why Evlo isn't a minimal equipment workout
7:28: What if I only have time for 3 x 35 min workouts per week?
9:56: Do you need to "confuse" your muscles? 

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In this episode, Shannon dives into the science of crafting a sustainable, effective fitness routine that delivers results without burning you out. 

You'll learn:
🔹 The four essential "buckets" of exercise for total body transformation 
🔹 How to customize your workout plan based on your unique needs and goals 
🔹 The truth about hypertrophy, HIIT, and zone 2 cardio - and how to balance them all 
🔹 Why recovery matters for results and how to improve recovery 
🔹 Simple tests to measure your progress in strength, cardiovascular fitness, and recovery

Shannon gives you actionable strategies to:

✅ Build muscle and strength without living in the gym 
✅ Boost your VO2 max and power for longevity 
✅ Improve cardiovascular health without endless cardio 
✅ Optimize recovery for faster gains and injury prevention

0:00: Introduction to the 4 essential “buckets” of exercise 
4:11: Hypertrophy training 
7:32: High intensity training 
11:02: Zone 2 cardio 
12:33: Recovery
19:20: Summary of the 4 buckets 
21:00: How to customize your fitness routine 
24:15: How to test if your fitness routine is working for you
32:45: Final thoughts 

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Dr. Eric Cobb is a renowned expert in the field of performance neurology and the founder of Z-Health Performance Solutions. With over two decades of experience, Dr. Cobb has revolutionized the approach to movement, pain relief, and athletic performance by focusing on the intricate relationship between the brain and body.

Free Z-Health Course

0:00: Introduction to Dr. Eric Cobb 
1:56: What is brain-based training? 
5:54: “Input-output” system
16:15: The “test-retest” method and movement 
35:10: Sensory system’s influence on pain and range of motion 
47:20 “Visual combat”
52:20: How can mobility pre-workout improve strength? 
1:00:30: Neurology of breathing 
1:08:00: About Z-Health  

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Are you struggling to balance breastfeeding, postpartum recovery, and your fitness goals?  In this episode, we're joined by macros coach Dani Patton to demystify the complex world of postpartum nutrition and exercise.

Whether you're exclusively pumping, nursing on demand, or anywhere in between, this episode is packed with actionable advice to help you thrive in your postpartum fitness journey.

0:00: Introduction to Dani Patton 
2:05: Hormonal changes while breastfeeding 
6:15: Breastfeeding and body recomposition 
14:32: Caloric intake while breastfeeding 
25:00: Macronutrient needs while breastfeeding 
30:40: Final thoughts 

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• Dani's Instagram: @mindinmymacros 
• Mindin' My Wellness Podcast: https://mindinmymacros.com/podcast/
• Nutrition Periodization podcast series: https://player.captivate.fm/collection/e6bce217-b139-4667-a01e-eefffdb9ea48
• Macros for Mama Course (15% off with code MINDINMYMACROS) - https://mindinmymacros.com/macros-for-mama 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Shannon is back with Dr. Jill and Dr. Payton to discuss recovery days, megaformer classes, and diastasis recti. 

0:00: Introduction
0:20: Best activities for recovery days 
3:04: Do mega former classes build muscle? 
7:21: Is Evlo diastasis recti-friendly? 

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This is part three of three about fitness and your nervous system. Dr. Shannon discusses how your brain can change itself, which is called neuroplasticity. She discusses how to improve brain health, specifically the health of the cerebellum, by using exercise. 

0:00: Introduction 
2:11: The anti-aging effect of building muscle
3:35: Exercise and brain health 
6:35: How to challenge the cerebellum 

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This is part two of three about fitness and your nervous system. Dr. Shannon discusses how your nervous system's "number one priority is to keep you safe." She discusses what that means and how it applies to fitness. 

0:00: Introduction 
1:15: The somatic nervous system 
4:13: Increased motor output with increased stability
6:30: Complex movements and combinations 
9:00: How unstable exercises can affect your joints 

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The next three episodes will be about specific mechanisms of your nervous system. Today, Dr. Shannon talks about how central nervous system fatigue influences your workouts and how to manipulate variables to reduce central nervous system fatigue. 

0:00: Introduction 
2:38: The central nervous system’s (CNS) role in fatigue
4:40: 7 mechanisms that can cause CNS fatigue
4:45: 1st mechanism: Metabolite build up
6:44: 2nd mechanism: Lack of muscle glycogen or blood glucose 
7:24: 3rd mechanism: Pain
8:11: 4th mechanism: Post workout inflammatory response 
8:53: 5th mechanism: Cardiovascular strain
9:29: 6th mechanism: Complex exercises
10:10: 7th mechanism: Choosing exercises that you don’t enjoy 
12:40: Exercise selection and muscle growth 
15:30: How to minimize CNS fatigue to get the most out of your workouts

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Dr. Shannon, Dr. Jill, and Dr. Payton discuss grip strength, cell swelling, and if Pilates/sculpt classes help maintain muscle mass and bone density.

0:00: Introduction
0:23: Grip strength limiting lower body lifts
1:54: Feeling “bigger” after strength training
4:05: Do Pilates and sculpt classes help to maintain muscle?

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In this episode, we discuss hormones, exercise, and nutrition and why you may not be losing weight despite working out hard.

0:00: Introduction
1:00: Are your hormones to blame?
2:10: Exercise has been oversold as a weight loss tool
5:02: “But, I’m eating clean.”
5:49: What's a better approach to losing weight?

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If you're not seeing results, you may have been told your cortisol could be to blame.

How does cortisol affect fitness? And is there a way to "balance" healthy cortisol with staying active?
 
0:00: Introduction
0:37: What is cortisol? 
3:56: Stress imbalance 
8:15: Effect of exercise on cortisol 
11:07: Exercise recommendations for improving stress regulation 

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Shannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pregnancy and beyond.

0:00: Introduction to Dr. Elizabeth Knoble, PT, DPT
1:50: Abdominal separation vs. diastasis recti
10:02: Should you load your abdominals during pregnancy? 
15:35: Can strengthening the rectus abdominis reduce diastasis recti?
17:28: What is coning and does it make diastasis worse?
22:15: Is deep core stability better than crunches?
27:05: How to properly engage the deep core 

Work with Elizabeth at Lady Bird PT in Austin, TX

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Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to build muscle?

0:00: Introduction
0:45: Does the duration of your workout really matter?
2:40: What type of stimulus is effective for results?
7:16: Minimum length of time that you can workout and still see results
12:35 Exercise snacks
15:03: Summary

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Why do we sweat in our workotus? And are sweaty workouts superior for fitness results? Dr. Shannon explains why sweating isn't necessarily related to fitness results.

0:00: Introduction
1:02: Why do we sweat and what causes us to sweat? 
3:25: Does sweating burn more calories?
5:58: More sweat doesn't equal more effective
7:59: Summary

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Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility.

1:45: Introduction
2:45: Upward spiral
4:17: What is metabolic flexibility?
5:05: How to know if you’re metabolically flexible/inflexible
7:45: How to train to be more metabolically flexible
11:35: Types of fuel sources
12:12: How muscle mass affects metabolic flexibility
23:55: Gentle consistency + muscle building
27:15: Strength training for metabolic health
29:56: Zone 2 cardio
33:45: HIIT and SIT
38:45: Summary

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It is an illusion that more fatiguing workouts lead to better results. In fact, less fatiguing workouts can improve the quality of your workouts and, therefore, your results. Dr. Shannon breaks down why this happens and provides tangible takeaways to identify fatigue and what to focus on instead. 

0:00: Introduction 
1:04: Defining “fitness results” 
3:11: How to train smarter, not harder
5:20: What drives muscle growth?
7:25: What does NOT drive muscle growth? 
14:20: How fatigue can interfere with fitness results
16:25: How to know if your workout is causing unnecessary fatigue 
19:08: Summary on how to limit fatigue 

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Registered Dietitian Hope Brandt discusses how to eat before and after exercise.

0:00: Introduction
0:40: How to eat to build muscle 
2:05: How to eat for body recomposition 
4:14: How to eat before your lifting routine 
11:16: Post-workout nutrition 
13:36: Can you only digest 20g of protein at a time? 
19:56: Final thoughts 

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Have you ever met someone who seems to just LOOK at a weight and see results? Or someone who seemingly does everything right and doesn't see much change? We discuss some potential reasons for the variation in response to exercise and how to adjust your routine to fit your body.

0:00: Introduction
3:11: Framework for building muscle using the REPS framework
7:08: Super-responders and the effect of satellite cells
14:14: Average/low-responders vs. super-responders
16:19: Summary

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In this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why they may have experienced the results they saw and how you can too. 

0:00: Introduction
0:35: “The gentle, low-impact feel of Pilates, with the results of strength training”
5:03: How you can improve pelvic health without doing kegels
10:50: Less work, better fitness results
15:41: Body recomposition


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Are you in a season where maintenance is a goal? Maybe you're training for a race or don't have the time to commit to much resistance training. Listen to this episode to learn about maintenance, when it's appropriate, and how to maintain muscle.

0:00: Evlo member story
2:34: Maintenance mindset vs. muscle building mindset
6:38: The importance of stimulating type 2 muscle fibers
9:12: Recommended volume for muscle building
10:00: Recommendations for maintaining muscle
12:18: Summary
 
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The messaging around a certain form of exercise "snatching" you, which is the internet's newest word for "toning" or "tightening," is simply another marketing ploy from the fitness industry. Listen to this episode to learn why.

0:00: Why Pilates isn’t “snatching” you
4:09: How to determine if you’re workout is building muscle using the REPS framework
5:58: Why Pilates may make you feel “snatched”
10:55: Conclusion


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Modeling a healthy relationship to food and exercise is important to me as a new parent. In this episode, Registered Dietitian Hope Brandt and I discuss our strategies for modeling healthy behaviors around food and fitness for our daughters.

0:00: Introduction
3:02: Separating food from exercise
7:17: Diminishing the importance of outward appearance
10:09: How you show up for your workouts matters
13:56: Modeling Gentle Consistency™️
23:44: “Neutralizing” food
29:40: Avoiding food as a reward or coping mechanism
33:40: Final thoughts

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How you exercise in your 30s can not only impact how you feel and look now but also will set you on a path to age well and avoid disease.

0:00: Introduction
0:58: How your body changes in your 30s and why building muscle matters
2:34: The anti-aging effect of satellite cells
4:45: What type of training stimulates satellite cells?
6:17: Why you shouldn’t wait to build muscle 
8:55: REPS framework for building muscle
10:30: Conclusion

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Many fitness methods claim to "tone your arms" or "slim your thighs." This is false advertising, with the assumption that you can "spot treat fat." Shannon breaks down the science of spot-treating fat and the efficacy of using exercise to improve/reduce cellulite in this episode.

Podcasts Referenced:
Exercise and leanness
Nutrition and leanness with Hope Brandt, RD
Where is your calorie burn plateau?

0:00: Introduction
1:30: What is body recomposition? 
3:42: Does HIIT reduce belly fat? 
5:55: How can exercise affect cellulite? 
7:50: Summary on spot treating fat and body recomposition
10:42: Two tips if body recomposition is a goal 

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Squats have been deemed the gold standard for building muscle in the legs while improving functional strength. But what if squats don't feel good on your body or aren't enjoyable? Do you have to do them to be functional in your day-to-day life? Shannon breaks it down in this episode.

Studies referenced:
#1
#2
#3

0:00: Evlo member story
3:37: Introduction to why you don’t have to squat to be functional
4:36: Benefits of squatting
8:11: Reasons why you may choose squats over another lower body exercise
9:11: Why squats may not feel good in your body
15:14: Do I need to squat to be functional?
21:24: Exercise swaps that can replace squats
24:38: Summary

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What is PCOS, what are the symptoms, and how can you exercise to improve symptoms? You'll learn all these things in this interview with Dr. Payton Busker.

Tools to measure recovery blog post referenced

0:00: Introduction 
0:58: Payton’s personal story with PCOS 
4:33: Defining PCOS
8:43: Symptoms of PCOS
14:34: Influence of diet in treating PCOS 
17:30: Link between PCOS and insulin resistance
19:40: Long term risks of PCOS
24:08: Exercising with PCOS
28:30: Indications that you’re not recovering 
30:17: Exercise recommendations for PCOS 
32:58: Exercising for fertility if you have PCOS  
35:23: “Non-exercise” ways to manage PCOS
38:00: Payton's final thoughts 

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You may have heard that the more muscle mass you have, the more calories you burn at rest. Is this true? If so, what is the extent of this effect? How does muscle influence metabolism?

Study on metabolism throughout lifespan

0:00: Evlo member story 
2:58: Introduction to the relationship between muscle and metabolism 
4:02: Defining metabolism
9:33: Which body systems require the most energy? 
12:40: How adding muscle mass improves your metabolism in more ways than one
19:38: Conclusion 

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0:00: Introduction
1:15: Working out less for better results
2:54: What is a hard set?
6:34: Optimal volume for muscle growth
11:05: Adding more volume does not have proportionate benefits on muscle growth
13:58: The importance of exercise selection on central nervous system fatigue
18:16: Study comparing low vs high volume workout
22:47: Why you may see better results doing Evlo
24:15: Can reducing volume produce higher quality workouts?
26:27: How to choose a track as an Evlo member for best results
28:27: Summary

Study #1 referenced
Study #2 referenced

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Your menstrual cycle has been considered a vital sign by some and can be an indication of your overall health. Shannon is joined by Dr. Payton, who shares the current research on exercising to improve menstrual health. They also discuss fertility, pregnancy loss, and more.

Cycle syncing episode referenced 

0:00: Introduction
1:20: Your menstrual cycle as a vital sign 
3:20: Signs/symptoms that something might be off with your cycle
7:37: Can you still track your cycle while on hormonal birth control?
9:03: Why might someone lose their cycle?
13:37: Exercise recommendations for regaining your cycle 
19:24: Exercising for fertility 
26:05: TRIGGER WARNING: pregnancy loss is discussed after this time stamp
26:30: Payton’s experience with pregnancy loss
32:40: Are there risks with exercising during early pregnancy?
35:20: Parameters around exercise after miscarriage 

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How does high-intensity cardio affect longevity? Is HIIT the only way to receive longevity benefits? How does strength training compare to HIIT at improving VO2 max? All these topics and more are discussed today.

0:00: Brief summary of episodes 148 and 149
2:50: Hypertrophy training
5:30: The bottom line when it comes to HIIT
11:30: VO2 max as an indicator of overall health and longevity
16:13: Utilizing HIIT to improve VO2 max and metabolic flexibility
19:22: Downsides of Zone 4/Zone 5 training
21:42: HIIT vs. superset training
24:50: How to add HIIT to your routine
26:50: Cardio zones
31:40: “Optimal” training week
35:30: Importance of individualization of your routine

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We recommend a cornerstone routine of walking and strength training. But is walking "enough" cardio? Shannon discusses that question in this episode.

0:00: Zones of cardio
2:18: Recap of benefits of Zone 2 cardio
4:27: Recap of benefits of strength training
6:45: Energy expenditure
9:45: Benefits of a walking + hypertrophy routine
10:20: Does walking “count” as zone 2 training?
11:48: Should you do zone 3 cardio?
15:27: How to add zone 2 training to your routine

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Zone two cardio has received a lot of attention lately. Doctors and researchers tout the benefits associated with mitochondrial efficiency and longevity. But zone two cardio is time-consuming and may be difficult to realistically keep up with.

At the same time, others are claiming that women naturally have a better ability to use fat as fuel and a higher composition of type 1 muscle fibers, so zone two cardio is unnecessary.

Where is the "truth?" What SHOULD we be doing for our health and longevity? Dr. Shannon breaks it down in this episode.

Studies referenced:
https://www.thieme-connect.com/products/ejournals/html/10.1055/a-1664-8701
https://pubmed.ncbi.nlm.nih.gov/28578612/
https://pubmed.ncbi.nlm.nih.gov/35599175/

0:00: Introduction: the spectrum of zone two cardio recommendations
3:25: Is there a gold standard application for zone two cardio?
6:42: Are “optimal routines” realistic?
8:50: What is zone two cardio?
10:15: What is metabolic flexibility?
11:44: Why should we care about mitochondrial health?
15:00: How does zone two cardio affect metabolic flexibility?
18:40: Is zone two cardio the only way to improve metabolic flexibility?
20:10: Framework for muscle building
22:01: Lifting to improve mitochondrial density
23:35: How to improve aerobic capacity while building muscle
25:55: The effect of superset training for VO2 Max
27:18: Should you still do cardio?
31:52: How to include zone two in your routine
32:22: Conclusion

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If you consume any wellness content, you may have noticed increased attention on insulin and blood sugar. What does it mean to be "insulin resistant," and what are the symptoms to look for? How can insulin resistance affect fitness results? How can we improve our insulin sensitivity with diet, lifestyle, and exercise? Katherine Andrew, Registered Dietitian, and I discuss these topics and more.

0:00: Introduction
1:44: What is blood sugar and insulin?
4:42: When does the body tap into the liver  for stored glycogen vs. fat stores?
8:30: How do frequent, small meals affect blood sugar?
10:20: Insulin resistance
14:00: Why is insulin resistance a problem?
18:50: Can you be insulin resistant while being lean?
21:00: Symptoms of insulin resistance
25:18: How does insulin resistance affect fitness results?
29:21: What can you do to improve insulin resistance?
39:58: Physical factors that can affect blood sugar
42:50: The role of nutrition in improving insulin resistance
49:55: How do you know what the “right eating window” is for you?
53:00: How to know you’re on the right track

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Have you ever started a fitness challenge just to find yourself back at square one shortly after it ended? In this episode, we discuss why I'm not a fan of time-based, extreme fitness challenges and the metabolic adaptations that occur with extreme diets and exercise routines.

0:00: Introduction
3:00: Building muscle and time-bound challenges 
5:00: Metabolic adaption 
11:40: Do challenges help start new habits?
13:20: The benefits of following a gentle, strength-based program 
16:06: How Evlo sets you up for sustainable success 

Episode #139 (referenced in episode)

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You can find anecdotes everywhere that heavy weights "bulk" and Pilates-type movements provide a long, lean, toned body. Is there any truth behind these anecdotes? And further, do you HAVE to lift heavy weights to build muscle? Does Pilates build muscle? These are all questions that Shannon discusses in today's episode.

0:00: Introduction
4:00: What research says about exercise and body composition
7:40: Does the “burn” cause muscle growth?
10:10: Challenge to the muscle
11:54: Does Pilates build muscle?
18:12: Aesthetic differences between the two groups
25:15: Exercise for muscle growth
27:30: The middle ground of fitness
29:30: Summary 

Study referenced

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In this episode, Dr. Shannon interviews Becca Romero about all things nutrition and fertility. They touch on women's and men's fertility, micronutrients, exercise, and more.

0:00: Introduction
2:30: Importance of eating enough when trying to conceive
7:00: Blood sugar balancing and fertility
15:56: Other nutrition considerations for conceiving
17:17: Vegan/Vegetarian considerations and the effect on fertility
19:10: Importance of micronutrients
25:26: Fitness adaptations when trying to conceive
30:30: When is it time to work with a nutrition specialist?
34:50: Ovulation and cycle tracking
38:18: Men and fertility
43:00: How to work with Becca

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Deload weeks, or as we call them, "Reset Weeks," can help manage fatigue, avoid plateaus, and improve recovery. Dr. Shannon discusses some updates to her protocols around Reset Weeks based on current literature.

0:00: Introduction 
5:00: How to “deload”
11:00: What happens after a Reset Week?
12:30: How often should you take these weeks?
17:25: FAQ: “Will I lose muscle if I take time off?”
20:32: FAQ: “How should I eat during Reset Weeks?”
22:30: The new Evlo membership

Studies referenced:
https://www.mdpi.com/1422-0067/23/10/5431 
https://sportrxiv.org/index.php/server/preprint/view/302
https://www.nature.com/articles/s41598-018-20287-3
https://journals.lww.com/nsca-jscr/FullText/2017/04000/Resistance_Training_Induced_Elevations_in_Muscular.1.aspx

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Do you HAVE to squat and deadlift to maintain your functional strength throughout your life?  Dr. Payton and Dr. Shannon discuss misconceptions about choosing "functional" exercises.

Study referenced

0:00: Introduction
1:10: What is “functional fitness”?
4:33: Are other exercises not helping with function?
9:50: How muscles are loaded
10:45: Sport-specific training
15:44: Summary

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Every year, Shannon releases a "Thanksgiving" episode centered around exercise and food. This year, she's speaking to something that is common around this time of year - using exercise as a tool to "burn off" your food. She discusses why this isn't possible and how to re-wire your relationship to exercise and food. She also discusses how to add gentle movement to manage a glucose spike and feel better after a large meal. 

0:00: Introduction 
6:00: Why we can’t “earn” our food 
13:12: How can you feel better on Thanksgiving?
16:26: How insulin sensitivity can play a role
18:00: How you can use post-meal movement to your advantage 

Study 1 referenced
Study 2 referenced

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In last week's episode, we talked about habits necessary for body recomposition. We discussed the importance of sleep and how fitness results are more difficult to attain without proper sleep.

But what if you're in a season of life where sleep deprivation is unavoidable? Can you still see fitness results?

Short answer: yes. Dr. Shannon and Registered Dietitian Hope Brandt speak on how to adjust nutrition and fitness when you're sleep-deprived to continue progressing towards body recomposition.

0:00: Introduction
3:20: Mitigating the effects of sleep deprivation
6:48: How eating high protein helps when sleep in lacking
8:63: Calorie deficits and sleep deprivation
12:08: What is a moderate calorie deficit?
16:48: Training and sleep deprivation
19:52: Hope’s experience with training postpartum
22:58: Fueling before/after workouts
27:43: Summary 

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Since body recomposition requires slow and steady changes, it requires lifestyle and habit changes. In this episode, Shannon discusses the habits necessary for body recomposition and discusses the basics of forming habits. 

0:00: Introduction 
5:45: Important factors for body recomposition 
6:40: Sleep and body recomposition 
9:50: Nutrition and body recomposition 
14:00: Exercise and body recomposition 
15:15: Habit forming 
19:35: Stages of forming a new habit 

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Enjoy this Q&A podcast episode with Shannon, where she addresses some common question from Evlo members! 

0:23: What is the best time of day to work out?
1:30: Should I prioritize exercises where I can “feel” my glutes over other exercises?
8:09: How can I apply the principles from this podcast to any group exercise class?
12:14: Is the 4X per week Evlo track as effective as the other tracks?
14:22: Should I be doing kegels during core work?
15:36: Is standing ab work effective?

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Carb cycling is a nutrition method for body recomposition. In this episode, Shannon interviews Esosa Osagiede, a Registered Dietitian, to discuss what carb cycling is, how to do it, and when it is and isn't appropriate. 

0:00: Introduction
2:50: What is carb cycling?
4:55: What if people are afraid of eating carbs?
6:00: Importance of including carbohydrates 
8:15: An example week of carb cycling 
13:55: Being in a moderate calorie deficit 
16:40: Caloric needs and mass
18:45: Food before/after a workout 
25:00: Carb-heavy days 
28:00: Plate method 
30:40: Beginner tips and thoughts 
33:00: How to work with Esosa

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You may have heard that exercising too much can affect your hormones. But how exactly does this happen? Listen to today's episode to learn.

0:00: Introduction
3:35: Hormones affect our behaviors 
6:30: What is overtraining?
9:29: Hormones affected by overtraining 
14:10: Listening to the signs of overtraining

Previous episode: Where is your calorie burn plateau?

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What are the physiological differences between men and women, and how does that influence how they should train?

0:00: Introduction
0:45: Differences in muscle recruitment
4:37: Muscle fiber composition
9:44: Hormonal cycles in men and women
17:50: How are men and women similar?

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Is building muscle during pregnancy possible? Or should it even be a goal? Dr. Shannon discusses this in today's episode. 

0:00: Introduction
0:43: Evlo Prenatal Program 
4:14: Benefits of exercise during pregnancy 
6:01: Changes during the 1st trimester
12:15: Changes during 2nd trimester
13:25: Changes during 3rd trimester 
14:50: Is it possible to build muscle during pregnancy?
17:17: Should muscle growth be the goal during pregnancy?
19:40: Should you start strength training while you’re pregnant if you’re new to lifting?
21:18: Cardio during pregnancy 
22:22: HIIT during pregnancy 
22:58: Summary 

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Stress is an issue many of us can relate to. But stress isn't always bad. In fact, stressing your body in the right ways and amounts can be productive. In today's episode, Dr. Shannon and Dr. Payton will help you learn when exercise stress is productive and unproductive.

0:00: Introduction
1:35: Emotional vs. physical stress response
3:22: Stress as it relates to cardio
7:22: The importance of cool downs
14:55: “Productive stress” with biomechanics
22:12: “Unproductive stress” with group fitness
25:30: Heated workouts

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You may have heard testimonials about low-impact workouts being more effective than high-intensity workouts. Is there validity to this? Can you workout in a way that is less stressful on your body but still effective? 


0:00: Introduction
2:50: What makes a workout “effective”?
6:40: Excessively high rep ranges
8:50: The transition to low-impact workouts 
10:30: High-impact workouts
11:42: How to program an effective exercise plan

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The way we burn calories is constrained, not additive. This means that at a certain level of activity, our overall energy expenditure starts to plateau. What is the amount of activity in which doing more doesn't contribute to an increase in calorie expenditure? Shannon breaks that down in this episode. 

0:00: Introduction
1:30: How we burn calories
5:10: A plateau of energy expenditure 
6:18: Shannon’s energy expenditure examples
9:00: Sign that you’ve reached the energy plateau 
9:55: Payton’s energy expenditure examples
11:20: Should you focus on step count?
12:30: How do recovery days come into the equation?
14:00: Spreading out your calorie expenditure throughout your day
16:45: Is it “bad” to go over the plateau of energy expenditure
19:00: Summary

Pilates episode
RMR calculator
Study referenced for this episode

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Body recomposition means losing fat and gaining muscle at the same time. This is a slower process than weight loss or building muscle alone, but we like this as a goal because it makes you slow down and create sustainable habits and lifestyle changes. In this episode, Dr. Shannon and Dr. Payton discuss what to expect in the first 0-3 months, 4-6 months, 7 months-1 year, and beyond one year. They discuss common challenges within those benchmarks and how to overcome them.

0:00: Introduction
2:18: Challenges that might occur in months 1-3 of beginning a lifting program 
4:48: Neuromuscular re-education 
7:40: Debunking “muscle confusion” 
9:08: Changes to make if not seeing results in months 4-6 of a lifting program 
16:25: Changes to make if not seeing results in months 7-12 of a lifting program 
21:17: What happens beyond 1 year of consistent training?
26:25: Importance of being active 

Episode #77: Body recomposition
Episode #93: My body recomposition journey this year

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The "afterburn effect," or excess post-exercise oxygen consumption, is the temporary increase in metabolism that occurs after exercise. What is the validity of this phenomenon, and how much does it actually affect metabolism? Shannon breaks it all down with research in this episode.

0:00: Introduction
1:00: Excess post-exercise oxygen consumption (EPOC)
1:58: EPOC following HIIT vs. strength training on active, menstruating women 
5:23: Recent meta-analysis of EPOC 
5:53: Trained vs. non-trained individuals 
7:14: Discerning what is just marketing 
8:05: Takeaways from the research
9:55: Muscle doesn’t necessarily burn more at rest 
13:35: An Evlo overview

Study one
Study two
Study three
Study four

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If you feel bigger after embarking on a muscle-building routine, there are two primary reasons. Shannon discusses this and how to lose fat while gaining muscle. 

0:00: Introduction
2:00: What contributes to leanness?
4:10: What happens in a caloric surplus 
6:45: Muscle building without nutritional considerations
9:15: Impact of being in a slight caloric deficit while prioritizing protein 
10:55: The impact of temporary cell swelling 
12:14: What about cardio? 
13:15: Body recomposition 

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Strength training has endless benefits: stronger muscles, better body composition, stronger bones, better mental health... but did you know it can also improve your skin? Tune in to learn how. 

0:00: Introduction
3:00: Anatomy of the skin 
5:07: Why does our skin change?
8:03: How overexercise plays a role in skin aging
11:55: How cardio and strength training affect your skin differently 
14:20: Genealogical reason why strength training might affect more aspects of skin health as compared to cardio 

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Study referenced 

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It's no secret I'm not a big fan of fitness watches, but I think newer wearables show promise and can be helpful. In this episode, I break down what I recommend (and what I don't recommend), tracking and measuring with fitness wearables. 

0:00: Introduction
3:24: Where fitness watches get it wrong 
8:40: How to judge effectiveness of a workout 
10:50: Other factors that contribute to results 
12:45: Difficulty in tracking muscle strain 
14:27: Lack of adjustment to current needs
15:55: The balance between activity and rest 
19:14: Heart rate variability 
22:35: Sleep
24:30: Fertility 
25:30: Activity 
26:10: What not to track 
28:40: Should you get a wearable? 
31:58: Summary

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Soreness may not be related to muscle damage or an effective workout. It may be related to an entirely different tissue and explain why soreness is not a reliable indicator of an effective workout.

 0:00: Introduction
1:01: Factors for muscle growth 
1:22: Delayed onset muscle soreness (DOMS)
3:15: Unaccustomed movement and soreness
4:00: What is happening on a mechanical/cellular level to cause DOMS?
8:25: What it might mean if you’re not always sore
9:18: Why constant soreness is not the goal
11:22: What you can do if you experience DOMS
13:30: A note about fascia 
15:15: Summary

Study referenced 

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Genetics are a reality that we all work with. But how much of your response to exercise is genetically predisposed? And how much do exercise and lifestyle influence your results? Shannon discusses how to train given your genetic predisposition. 

0:00: Introduction
2:25: Figuring out what you value 
5:23: Genetic predisposition for muscle fiber composition 
10:00: How to assess which fiber type you might have more of
16:00: If you don’t use it, you’ll lose it 
17:15: Mechanical load to the muscles
21:24: Shifting from type I to type II muscle fibers
24:20: How can training shift you fiber type composition from type I to type II fibers?
25:55: How to train based on your fiber composition
29:10: How hormones affect fiber composition 
36:19: How to train based on these hormones 

Studies referenced:
https://pubmed.ncbi.nlm.nih.gov/18271028/
https://pubmed.ncbi.nlm.nih.gov/22645169/#:~:text=It%20has%20been%20suggested%20that,by%20both%20genotype%20and%20environment
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473039/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783862/
https://pubmed.ncbi.nlm.nih.gov/11479145/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783862/#CR9

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Dr. Julie Fratantoni educates us about how to keep our brains healthy as we age. We talk about neurochemicals that affect our brains, how to improve working memory, and how to keep your brain young as you age. 


0:00: Introduction
2:35: The different chemicals released with exercise
7:55: Effects of these different neurotransmitters
8:40: Over-exercise and cognitive health 
12:44: Brain fog and working memory 
21:12: Why does neurodegeneration happen
26:00: 10 tips for brain health
33:00: “Health optimization”

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Can you cycle sync while still building muscle? The answer is YES, but not in the way social media is recommending. In this episode, Shannon talks about why to consider cycle syncing, how hormones fluctuate throughout your body and how that affects recovery, social media myths, and how to cycle sync whether or not you are on hormonal birth control.

0:00: Introduction
1:08: Why should we cycle sync?
3:55: Importance of building lean mass
5:18: The five basics
10:55: How can we cycle sync while still building muscle?
11:40: Psychological implications with your cycle
13:33: Tracking your OWN symptoms
15:23: Tips for menstruating women who are not on hormonal birth control
19:11: Where social media is off when it comes to cycle syncing
22:40: How to train (not on hormonal birth control)
34:12: How to train (with a hormonal IUD)
33:45: How to train (with hormonal IUD)
36:00: Summary

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Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility. 

0:00: Introduction 
1:00: Upward spiral
2:32: What is metabolic flexibility?
3:20: How to know if you’re metabolically flexible/inflexible
6:00: How to train to be more metabolically flexible 
9:50: Types of fuel sources
15:27: How muscle mass affects metabolic flexibility 
22:10: Gentle consistency + muscle building
25:30: Strength training for metabolic health 
28:11: Zone 2 cardio
32:00: HIIT and SIT
37:00: Summary

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In this episode, Evlo instructor, Dr. Payton, discusses her recent diagnosis with Hashimoto's, which is one of the most common autoimmune disorders in women. She talks about what she's doing to improve hormone balance and how she has improved her thyroid and hormone levels within a few months.

0:00: Introduction
2:22: What started the process to Payton getting diagnosed
4:43: Cycle tracking
7:30: Diving deeper into Payton's symptoms with testing
11:15: Hashimoto's and hypothyroidism
16:50: How Payton is addressing her diagnosis
 21:15: Mood changes
22:55: Takeaways

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The "interference effect," otherwise known as the concurrent training effect, is controversial in the academic literature. Shannon discusses the AMPK pathway that is hypothesized to interfere with strength/muscle gains.

0:00: Introduction 
3:30: Interference effect
5:08: AMPK pathway 
10:35: Chronic effects of too much cardio 
14:20: Keep your HIIT sessions short 
16:55: Periodize your HIIT
18:20: Complete HIIT at the end of your week 
19:20: Focus on strength training first 
21:30: When should you add HIIT back in?

Study referenced

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We think about working HARDER to see better results. But what if managing fatigue better could have a bigger payoff than just doing MORE? In this episode, I teach you why managing fatigue can improve results and give tangible takeaways to start managing fatigue in your workouts right away.

0:00: Introduction 
1:41: Stimulus-to-fatigue ratio
5:14: Important elements of managing fatigue
5:54: Reset weeks
7:38: Emotional stress
10:55: Sleep 
12:38: Genetics
14:00: How do you know if your programming is too much?
16:02: Working muscles to failure 
18:15: Giving your body appropriate time to recover
19:15: Prioritize strength training, lace in cardio 
20:00: Recovery days 
20:25: Exercise selection 
24:14: Utilize your nervous system to help you manage fatigue
25:55: Burnout Bootcamp 

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Chronic inflammation is common in the fitness industry and can affect fitness results. Dr. Shannon discusses what inflammation is, how your body is affected by inflammation in your workouts, how to assess your chronic inflammation, and steps to take to resolve it.

0:00: Introduction
3:36: what is inflammation?
5:38: how does inflammation work during and after a workout?
15:24: importance of recovery for muscle growth
16:51: Symptoms of chronic muscle inflammation
20:10: recommendations for getting out of chronic inflammation
23:07: Body recomposition without the burnout

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If your body is feeling broken down from a lot of intense exercise but you're afraid that doing less will cause weight gain, this episode is for you.

0:00: Introduction 
0:50: Shannon’s experience with overexercise 
7:15: Energy expenditure 
11:15: Fitness watches
12:30: Why trackers are not an accurate representation of energy expended 
17:30: Example of this energy expenditure 
20:35: Bottom line
22:30: Burnout Bootcamp

Study referenced

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Better software makes for better functioning hardware. 

In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system).

Improving our visual and vestibular system can make it easier for us to see results from our workouts and will allow us more freedom of movement along the way.

4:00  Nervous system input 

8:10 The cause of muscle tightness

10:33  Visual and vestibular input

14:05  Proprioceptive system 

18:42  How these systems affect exercise 

21:00  How to improve your vestibular system

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Do women HAVE to lift heavy to see muscle growth and stay strong as we age? The answer in Shannon's perspective: no. Current literature suggests that you can use a wide variety of loading ranges, and still see muscle growth and results. Shannon explores why this is being recommended and challenges the idea that you have to lift heavy to improve body composition, improve muscle mass, and stay healthy as you age.

0:00: Introduction 
2:07: Do you have to lift heavy to see results?
4:24: Should perimenopausal women do hypertrophy or strength training? 
7:55: Hypertrophy and strength gains cannot be fully separated
9:05: Muscle fiber recruitment
10:00: Mechanical load to the muscles
11:54: Heavy lifting and joint health considerations 
14:12: Changes that occur during peri- and postmenopause
19:40: Lifting heavy weights is not required for a strong muscle stimulus  
25:22: Summary

Study referenced 
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Reproductive health is a sign of overall health. Lifestyle, environmental, and dietary changes can improve endocrine health, fertility and have long-term health benefits. Dr. Audrey Gaskins talks about lifestyle, dietary, and exercise modifications to improve reproductive health.

0:00: Introduction
3:30: Dr. Gaskins’s research focus
4:58: Fertility endpoints and time windows 
6:12: “Lowest hanging fruit” for improving fertility 
10:00: Environmental factors that can affect fertility 
16:09: Symptoms of endocrine disruption 
20:15: Exercise recommendations for women who are trying to conceive 
23:38: Does exercise affect male fertility?
24:35: The benefit of weight training for female fertility 
25:25: The 3 pillars for overall and reproductive health 

Doveras - Use EVLO30 for 30% off (not a paid endorsement)
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Are you someone who uses exercise as "therapy"? Exercise can improve stress resilience, but it can also add to your stress. Chronic stress can contribute to body composition changes, metabolic disease, and more. In this episode, Shannon discusses how chronic stress affects your hormones, how to know if you are chronically stressed, and how to identify if your workouts are adding or subtracting to your stress levels.

 0:00: Introduction 
1:12: How does stress affect your hormones and nervous system?
6:15: The relationship between cortisol and insulin
7:48: Shannon’s personal experience with stress and body composition 
14:20: How do you know if you’re in chronic stress mode?
15:14: How can we use exercise to make us more stress resilient? 
21:11: Endorphins 
23:22: Will you gain weight if you back off of your exercise intensity?
24:46: Shannon’s thoughts on why exercise should not be used as therapy
27:17: Summary and key takeaways 

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Semaglutide is a drug that you may have heard of under the brand names Ozempic or Wegovy. This drug is used to treat diabetes but is also used for weight loss. In today's episode, endocrinologist Dr. Arti Thangudu breaks down who this drug is indicated for, who it is NOT indicated for,  the side effects, and more.

0:00: Introduction
2:24: What is Semaglutide and how does it work?
5:15: How do these medications impact weight and appetite?
7:14: Are there any effects on mental health?
8:17: Who is this indicated for?
13:05: How is social media affecting the supply of this medication?
15:35: Who shouldn’t be taking this medication? And who should or should not prescribe it?
19:10: The effects on lean muscle mass
21:10: Mistakes in prescribing these medications
24:20: Should you be on these medications long term? 

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The somatic nervous system is responsible for sending your brain information via your five senses. You can use tools such as mobility and touch to stimulate your somatic nervous system, improving your brain's "map" to your muscles and therefore improving activation in your workouts.

0:00: Introduction 
3:38: What is the somatic nervous system?
6:53: Inputs and outputs 
9:45: Stimulating mechanoreceptors to improve your results
14:30: Tools for improving the motor map of the body 
21:13: Jammed joints lead to weak muscles 
25:25: Using physical touch to improve muscle activation 
26:44: Summary 

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We train our muscles and our cardiovascular system. We can also train the network that we don't see: our nervous system. 

In this episode, Shannon focused on the autonomic nervous system. She talks about sympathetic and parasympathetic activation and how each influences your fitness results. She provides tangible tools and takeaways to start training your nervous system more effectively.

0:00: Intro

3:16 Breaking down the different parts of the nervous system

6:27 How your nervous system heals your body post-exercise

11:27 How does the act of exercising affect your autonomic nervous system? 

13:05 How to know whether your workout activated your parasympathetic nervous system or your sympathetic nervous system

15:00 How the nervous system is activated with strength training 

17:25 Is stimulating your sympathetic nervous system necessary to see results? 

22:00 How to know if you’re in a chronic state of sympathetic nervous activation 

22:45 What to do if you identify you’re in a chronic sympathetic state

25:20 How to assess if you aren’t recovering 

28:37 How to train you autonomic nervous system

29:31 How to train your nervous system in your warm-ups

34:35 How to train your nervous system in your cool-downs

38:57 Summary 

 

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If getting leaner is your goal, nutrition should be your main focus. In this episode, I talk to Registered Dietitian Hope Fitzgerald Brandt. We talk about her own journey with weight loss, what to change if you have a lot of weight to lose, and what to tweak if you have the last 10 lbs or so to lose.

0:00: Introduction
3:58: How Hope approaches weight loss and aesthetic goals
5:35: Hope’s personal journey with weight loss
9:30: Going beyond “eating clean”
11:50: What does it mean to be in a slight caloric deficit?
18:10: Protein recommendations
21:22: What to do if you don’t want to track macronutrients
25:55: Myth busting: “Starvation mode”
33:14: A conversation around hormones
35:45: Overview of how to change your nutritional approach
38:25: How to work with Hope

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"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episode, Shannon breaks down how exercise affects leanness.

0:00: Introduction 
1:43: Low Energy Availability (LEA)
7:22: Systematic Review of exercise alone for weight loss
9:20: Fitness trackers and weight loss
14:42: How exercise CAN affect weight loss
17:15: How does exercise use fat as fuel?
23:00: Should you increase your step count to accelerate weight loss?
24:15: How much exercise should you be doing if leanness is your goal?
28:27: Should you track your cardio, strength training, or calories burned?

 
First systematic review referenced
Study about fitness trackers
Study about weight loss and steps

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Pilates is very popular right now. But is it "enough" for the modern woman?

0:00: Introduction 
3:20: Why is Pilates so popular right now? Moving from high to low intensity 
7:42: Pilates marketing 
9:40: Pilates background
11:10: Pros of Pilates 
15:37: Cons of Pilates 
22:36: Complex moves and how they affect hypertrophy
27:33: Myth busting: “Pilates will make you long and lean”
30:35: Myth busting: “Pilates will tone your body”
32:15: Myth busting: “Pilates is hard/burns so it must be effective”
36:57: So is Pilates enough?
39:51: Shannon’s bias and informed opinion 
42:00: How do we incorporate Pilates into Evlo?

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What is "mom butt," and how can you address it? Does core stability work actually "shrink" your waist? Are crunches safe for postpartum women? Dr. Amelia Ponchur, pelvic floor and women's health physical therapist, discusses all these topics and more.

0:00: Introduction
3:30: What is “mom butt”?
10:04: What is the best way to hold a baby?
11:33: How do your feet affect your pelvic floor?
19:07: How should you work your glutes if you think you have mom butt?
23:35: Core stability: Can it “make your waist smaller?”
30:05: How to use your breath to your advantage
33:08: Does everyone need core stability?
35:25: Are crunches cancelled?
39:10: Are crunches contraindicated if you have prolapse?
43:45: Breathe Better with Amelia 

Dr. Amelia's course
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"Listen to your body" has become a cliche in the wellness world. What does it even mean, and how can you do it? Shannon and Payton break down what listening to your body means from a neurology standpoint, how it can improve your body image AND your results, and they break down a step-by-step process for being a better listener of your own body.

0:00: Introduction 
1:14: What “listening to your body” means from a nervous system standpoint
5:45: The power of listening to your outputs
9:20: Age is not a diagnosis 
11:10: Why do people struggle with this concept?
16:12: Using exercise to buffer emotions
19:22: Societal standards and implications
21:10: How listening to your body could be taken in the wrong way 
28:16: How gentle consistency comes into play 
30:55: How to know if you need rest 
36:46: How to listen to your body: Step 1- Set guidelines for yourself 
39:35: How to listen to your body: Step 2- Assess your body before you work out 
43:25: How to listen to your body: Step 3- Assess yourself during the workout 
47:10: How to listen to your body: Step 4- Assessing how your workout routine is affecting you as a whole

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We don't do a lot of stretching. I know that's a big shift for many, and in this episode, I want to explain why.

0:00: Introduction 
5:20: Tightness is a symptom, not a cause 
7:48: “Security system” of the body 
14:05: Why might tightness happen?
15:35: Reasons for chronic tightness
18:18: Should we be stretching to solve tightness?
19:29: Are there benefits to stretching?
20:22: What does stretching do to the tissues of your body?
23:55: So what CAN improve mobility?
28:10: Importance of addressing why your tissues are getting tight in the first place
31:10: But shouldn’t we stretch after working out?
33:52: What about gentle stretching?

 
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In this episode, Shannon breaks down what "toning" really means, how to body recomposition, the five basics for results, and how much volume to add for muscle growth.

0:00: Introduction
5:30: “Toning” and “tightening” (Episode 70)
8:35: High rep, low load workouts
12:10: What is good for fat loss?
16:38: Sustainable body recomposition (Episode 77)
18:52: Nutrition + body recomposition
27:27: Training + body recomposition
34:23: Recovery + body recomposition
39:37: Volume needed for muscle growth (Episode 98)
46:32: Do you need to do 10 sets per week per muscle group for muscle growth?

Meta analysis referenced

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In this episode, Shannon summarizes the highlights from three past episodes about cardio. She talks about why cardio isn't the best tool for fat loss, how to incorporate HIIT, and the differences between light intensity and moderate intensity steady state cardio.

0:00: Introduction
2:10: Cardio should not be a tool to expedite fat loss (Episode 95)
4:03: Moderate-intensity cardio and group classes
6:12: Why tracking calories burned might work against you
12:10: The downward spiral
14:17: How much HIIT is the right amount? (Episode 12)
20:22: Short, intense exercise vs. longer, gentle exercise
22:22: How to structure your own routine
24:48: Do you HAVE to do HIIT to receive benefits from your routine?
29:04: What is steady-state cardio? (Episode 13)
30:58: LISS vs. MISS
33:28: When should you adjust your routine?
35:24: How to incorporate HIIT and steady-state cardio 

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In celebration of the 100th podcast episode, Shannon is summarizing some of the "best of" episodes on various topics! First up: how to improve workout efficiency and feel better. Shannon summarizes 6 episodes: #7, #9, #48, #51, #74, and #97.

0:00: Introduction
3:28: How to know if your workouts are productive or just hard (Episode 7)
8:13: Specifics of productive vs. hard workouts
9:15: How to cut your workout time in half (Episode 9)
11:01: Recommendations for better results in shorter workouts
18:13: How to have a stronger body with less back pain (Episode 48)
19:26: Pain is a symptom
24:00: Exercise selection and programming
26:07: Overuse
26:36: Physical trauma
27:04: Nutritional deficiencies
28:28: When to mix it up vs. keep it the same (Episode 51)
29:00: Why soreness is not a reliable indicator of effectiveness of your workout
31:16: Is it ever beneficial to mix up your routine?
34:11: Exercising in heat (Episode 74)
36:10: Why cold is not ideal for strength training
37:50: Strength training in warmer rooms
40:33: Minimum amount of exercise for results (Episode 97)
43:00: What to do when it comes to gaining muscle 

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If you want better glute gains, listen to this episode! Shannon discusses the most common mistakes and her suggestions on what to do instead.

 0:00: Introduction 
0:58: Overuse
3:42: “Booty banded” exercises 
5:23: Not getting close enough to muscle failure 
6:21: Lack of glute engagement 
10:18: Summary

Step-up demo 

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How many sets/week is best for muscle growth? Shannon aggregates the research and her experience to give you guidelines for the best, most sustainable results.

0:00: Introduction
3:35: Recommended volume for muscle growth
9:08: What does this information mean for us practically?
14:11: “Optimal” vs. practical/sustainable
17:35: Variability in programming
20:34: Recommendations for adjusting volume dosage
25:53: Conclusion

Meta analysis referenced 

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What do you do when life happens, and you just can't commit much time to exercise? In this episode, I discuss the minimum amount of exercise I recommend to either maintain or progress.

0:00: Introduction 
3:13: Does exercise affect fat loss?
4:38: Dosage for muscle gain for newbies and trained individuals 
9:28: Example of mini class schedule you could take for a week 
11:00: What about cardio?
13:25: Summary

Classes referenced:
Full Body 1
Full body 2
Core mini

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If improving body composition (and sustaining it) is your goal, overworking is not the answer. In this episode, I provide the first half of a workshop that I led on the Evlo membership. I debunk myths, filter the noise, reference recent research, and guide you on what to avoid and what to focus on for better results without depleting yourself.

0:00: Introduction 
2:58: Workshop introduction 
10:38: Common fitness mistakes
11:28: Common fitness mistakes: moderate-intensity category
19:33: Common fitness mistakes: low-intensity category
25:54: How fitness actually works 
28:35: Top concerns when suggest focusing on muscle building 

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There is a common mistake people make in the new year: they cut calories too low and add too much cardio. I speak on the science behind how this affects your metabolism and why it often leaves you in a worse place than when you started. I give my suggestion on what to focus on instead.

 0:00: Introduction 
00:43: The common New Year mistake
2:10: Why under eating and overdoing cardio backfires
8:50: What to do instead

Free workshop - 1/2/2023 

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In this episode, I talk about how I changed my body composition this year through a muscle-forward approach and gentle consistency.

0:00: Introduction 
3:06: Misconceptions about a muscle-forward approach 
7:10: Things to consider before hearing Dr. Shannon’s results 
8:23: Dr. Shannon’s results of 2023
11:10: Setting the foundation for these results 
16:42: What Dr. Shannon learned this year
21:00: Nutrition
23:25: Workouts 
24: 53: Goals moving forward

Free workshop - 1/2/2023 

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Dr. Arti Thangudu is an Endocrinologist and triple board-certified MD. In this episode, Dr. Thangudu debunks myths around "hormone balance," specifically thyroid hormone. We discuss weight loss and cortisol, CGMs, "balancing" blood glucose, and more.

00: Introduction
2:22: Myths about "hormone balance"
7:45: Exercise and hormone health
12:03: Overexercise and chronic stress
19:17: Continuous glucose monitors and the general public
24:50 Food and blood sugar

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Cycle syncing is very popular right now. On the one hand, we love that it encourages you to step away from the constant torturous workouts and vary your intensity based on how you're feeling. There is not a lot of research on the effectiveness of cycle syncing, but Dr. Shannon and Dr. Payton share their thoughts, and how to use cycle syncing to keep your body balanced. 

0:00: Introduction 
1:56: What is cycle synching?
4:00: Why we like this trend 
6:42: Is it cycle synching that’s balancing your hormones?
8:23: Muscle effects on hormones
10:24: Misconceptions about gaining muscle
12:30: Can you gain muscle while following typical cycle synching model?
15:02: Using trackers for cycle synching 
19:10: Using Evlo while cycle synching 

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This episode is not for beginners - but for the modern woman who is training but struggling to see results. We review the "5 basics," and I give more advanced tips on how to make your workouts higher payoff without depleting you. 

0:00: Introduction 
8:33: Reviewing the 5 basics
12:16: Tips for programming 
14:38: Tips for exercise selection
19:56: Tips for progressive overload 
30:53: How many sets do you need for muscle growth?
35:14: Tips for nutrition
36:35: Tips for recovery 
39:56: Summary

Be in the loop about our upcoming workshop

Blog - Calculate 1 rep max

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Study about heavy vs. lighter lifting

Meta-analysis about sets/week

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Burning off holiday food is ineffective and can taint your relationship with food and exercise. In this episode, I speak about how to re-wire your brain around food and exercise this time of year. I also talk about how your workouts can benefit from enjoying larger meals this time of year. 

0:00: Introduction
2:20: Neuroplasticity
8:08: Why burning off what you eat is not an effective strategy
10:49: Recommendation for your workout the day after Thanksgiving

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Did you know that many "weight loss" plans intentionally drop your calories too low, so you often gain the weight back and have to return to their program? Registered Dietitian Miranda Galati speaks to this problem and how to build a better relationship with food. We discuss a balanced plate, emotional vs. physical hunger, and more. 

0:00: Introduction 
3:13: Miranda’s personal relationship with food and exercise 
9:34: Potential long-term consequences of not addressing gut issues 
11:39: Miranda’s current philosophies on nutrition 
15:07: Differences between emotional and physical hunger 
21:15: The balanced plate 
24:16: The impact of stress 
28:21: Miranda’s experience with Evlo
31:31: “Tune out the noise and turn inward”
34:17: How to work with Miranda 

Free guide from Miranda: How to find balance with food
Miranda on Tiktok
Miranda on IG

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We tend to fall into two patterns over the holidays:

1. You add extra cardio to "burn off" food that you enjoyed over holiday parties 

or 

2. You get so overwhelmed that you throw in the towel completely. 

In this episode, I explain how longer, moderate-intensity workouts are not the answer this time of year and how to set an effective routine that will not burn you out. 

0:00: Introduction 
2:54: Typical holiday exercise patterns vs. a new approach
5:50: The stress bucket 
11:00: Dr. Shannon's personal example 
17:31: How to build an effective program without burning out 
20:22: Moderate intensity fitness classes 
24:20: How to adapt your schedule around the holidays 
26:50: Incorporate more time for relaxation 
27:46: How to assess if your routine is overflowing your stress bucket 
34:35: Summary

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BEST OF WEEK SIGNUP (sign up before 11/13/22)

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How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode. 

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Using exercise to increase your caloric burn is actually not as effective as we've been taught to believe. I explain why this is and how to use exercise in a way that will be more impactful and sustainable. 

0:00: Introduction 
2:35 Using exercise to build muscle vs. to “get lean”
5:42: Why burning calories is not a very important metric 
11:11: Exercise selection when working out to burn more calories
12:59: “Hard exercises”/compound movements 
16:30: Listening to your body 
19:17: What to focus on instead

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Metabolism as you age study

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It's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct is to push shoulders down and back, stretch, get massages, and avoid working the upper trap muscle. 

Dr. Payton and Dr. Shannon discuss how these things could worsen the problem and what to try instead. 

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There are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get enough stimulation with your upper and lower body exercises. In this episode, I discuss all those myths and how to train your abs for hypertrophy (muscle growth). 

0:00: Introduction 
1:12: Core Stability Program
3:18: Muscle hypertrophy 
6:52: Myth: “Everything is core work”
12:27: Myth: “You should work the abdominals for 5-10 minutes straight”
15:47: Myth “You should work your abdominals every day”
17:21: Summary

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You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, as long as the lift is taken close to failure.

However, there seems to be a minimum amount of resistance you need to use to grow muscles, and if you use any lighter, it doesn't seem to have much effect.

Dr. Payton and Dr. Shannon walk you through the process of calculating your one rep max, so you can work backward to figure out the minimum amount of resistance to use in each lift.

One rep max calculator

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If you've exercised, you are familiar with the love/hate relationship you have with the "muscle burn." But what is this actually doing? Is it burning fat? Is it "toning" an area? Is it building muscle? Why is it happening? All these things are discussed in this episode. 

0:00: Introduction 
2:00: The “3 M’s” to muscle growth 
3:23: 1st M: Mechanical load (How heavy should I be lifting?)
11:15: 2nd M: Muscle damage or EIMD
14:47: 3rd M: Metabolic stress or “the burn”
19:23: Barre and Pilates 
22:55: Heavy lifting does not necessarily equate to high mechanical load to the muscle
24:55: Summary 

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Dr. Payton and Dr. Shannon discuss:

Why you get sore

Why soreness is not a reliable indicator of your workout's effectiveness

What to do when you ARE sore

What to do when you're constantly sore

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What does it mean to be metabolically flexible, and how can we improve our metabolic flexibility? Cynthia Thurlow is a nurse practitioner, author of Intermittent Fasting Transformation, TedX speaker, and host of the Everyday Wellness Podcast. We talk about improving insulin sensitivity, how to fast around your cycle, how to fast if you're non-cycling, and more.

0:00: Introduction 
2:08: Signs/symptoms that you may be insulin resistance 
6:27: Sugar burner vs. fat burner
8:45: What we do in our 30s, 40s, and 60s affects our function in our 60s and beyond 
10:45: First steps to take in improving your metabolic flexibility
19:20: Fasting for individuals <35 y/o
22:21: Fasting for individuals >35 y/o
24:10: Exercising in a fasted state
28:40: Importance of building muscle mass 
31:35: How to find Cynthia Thurlow

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Cardiovascular training is important. But you don’t have to do TONS of separated cardio for your heart health.

In this episode, Shannon and Payton discuss how much cardio you actually need, different types of cardio activities, and how to incorporate HIIT training into a balanced routine!

Episode about measuring recovery 

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How often do we hear someone in their 30’s, 40’s, and beyond tell someone in their 20’s:

“What I would give to have my old metabolism back and eat whatever I want.”

The belief that a declining metabolism is an inevitable part of adulthood causes people to feel helpless and that they can’t do anything about it. 

But emerging evidence shows that a decrease in metabolism isn’t an inevitable part of adulthood, at least in early adulthood from ages 20-60ish. 

Shannon discusses this study and how to keep your metabolism high as you age. 

0:00: Introduction
2:02: Description of research study 
5:13: Reasons why your body composition may change as you age 
7:30: Insulin sensitivity/resistance 
9:41: Constrained Total Energy Expenditure
14:12: What CAN exercise do for your metabolism?
19:50: The downward spiral 
20:49: The upward spiral 
24:12: Does your metabolism change during menopause?
25:12: What is happening after the age of 60?

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Ankle and wrist weights have become increasingly popular, but what are they REALLY doing for your body? Dr. Payton and Dr. Shannon discuss their opinions on when to use ankle/wrist weights and when not to use them. 

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When your workouts are higher quality, you will feel better, have to workout for less time, and see better results. 

In this episode, Dr. Shannon discusses the physics principles that make certain exercises high payoff and low physical cost. 

0:00: Introduction
6:40: Opposite position loading
13:25: How to feel this principle in your workouts 
15:06: Resistance curves of exercises 
19:06: Early-phase loading 
21:09: Late-phase load example
24:07: Benefit of focusing on one muscle group at a time 
31:08: Applications once you choose an exercise that fits all 3 principles 
32:52: Summary 

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Elbow pain is common in bicep work or for other arm exercises. In this episode, Dr. Payton and Dr. Shannon explain some anatomy of the bicep and give great tips for avoiding cranky elbows while working the biceps or other arm muscles. 

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Are you confused about what you "can" or "should" do to train your trunk and pelvic muscles before, during, and after pregnancy? What should you do to prepare your body BEFORE you get pregnant? Can you eliminate the "mom pooch?" These are all questions addressed by pelvic and women's health physical therapist Dr. Amelia May. 

0:00: Episode and Dr. Amelia May, PT, DPT introduction
1:47: Preparing for pregnancy 
3:34: How to train your core in your 1st and 2nd trimesters 
7:18: Evlo-specific Burn class in your 1st and 2nd trimesters
8:40: Diastasis recti: what is it and can you prevent it?
11:40: Postpartum training 
15:09: “Mom pooch”
19:50: How to work with Dr. Amelia! 

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In this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees passing your toes. 

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The world of pelvic health is quickly changing, and important for anyone to understand. Dr. Amelia May, PT, DPT is a pelvic health physical therapist who breaks down exactly how to train your pelvic floor and deep core muscles. She breaks down myths and misunderstandings about the "core." 

1:28: Dr. Amelia May, PT, DPT introduction and background 
3:04: What is the deep core? And what is its function?
6:40: How to train the pelvic floor and diaphragm 
10:00: Diaphragmatic breathing 
12:25: Should you kegel during functional activities and exercises?
13:30: Should you purse lip breathe during all exercises?
15:00: Should your core be “turned on” all the time?
17:52: Contracting your transverse abdominis
20:58: Signs and symptoms of potential pelvic floor issues 
27:45: Hyporepressives 
31:38: When should you go see a pelvic floor PT?

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There is a fad going around social media about crunches being "bad" or "ineffective." Payton and Shannon break down the question of if you should stop doing them in this week's One Question Monday. 

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What is the difference between maintaining your muscle mass and building it? We teach you how to know whether you should be in maintenance or build mode, how to adjust your training, and how to track muscle gain, maintenance, or loss. 

1:44: What is maintenance mode?
3:30: Importance of focusing on muscle building as early as possible
4:17: Example of how age-related loss in muscle mass can occur 
10:34: Why we shouldn’t fear “getting bulky/bigger”
12:50: How to know if you’re ready for maintenance 
13:43: Genetics
14:44: Age 
16:09: Seasons of life 
17:06: Aesthetics 
18:07: Difference between build mode and maintenance mode 
20:08: Difference in training between these two modes 
21:24: RPE scale
25:00: Training in build mode for some muscles, but maintenance mode for others
28:40: Changes in training if you want to build muscle while losing fat 
31:30: How do you measure whether you are losing or gaining muscle?
34:23: Suggestions for how to make small tweaks

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Today, physical therapists Dr. Payton and Dr. Shannon will discuss why they don't do many overhead presses in their classes. If overhead presses are working for you - carry on! They are not dangerous or bad. We are discussing our reasoning for choosing different exercises to target the deltoids. 

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Body recomposition is a three-pronged approach that involves a balance between nutrition, training, and recovery. Body composition isn't everyone's goal, and that's completely ok! Skip this episode if it's not your goal.

00:30: Episode disclaimer
2:45: Muscle hypertrophy without over stressing system
4:05: Shannon’s experience with overexercise
6:35: What is body recomposition?
9:28: How nutrition plays a role
17:47: How training plays a role
20:55: What does it take to build muscle?
31:30: How do you measure muscle growth/fat loss?
34:18: Shannon’s personal experience with body recomposition

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OQM (One question Monday) is a new series where Shannon and/or Payton answer one of your questions in 15 minutes or less! 

Today, Shannon and Payton are discussing fears around getting bulky. Listen to learn why you may have that bulky appearance, why to not be afraid of gettin bulky, and how to maintain your muscle mass. 

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Research around women's training and hormones is still emerging. The fitness industry tends to confuse some of this research and encourages taking it easy during menstruation. Dr. Payton, PT, DPT speaks to how this may be misguided and that dialing it back during your period could be a missed opportunity. She talks about how it may be more appropriate to dial it back right before menstruation due to hormone levels. Learn how to work out before and during your period to optimize sustainable fitness results and stay consistent in your routine.

1:22: Hormonal changes throughout your cycle
 4:36: How you might feel when you workout while PMSing
8:00: How the general person can adapt their training schedule around this cycle 
12:14: Will I lose progress if I adapt my schedule each month?
16:20: What if I don’t have significant PMS symptoms?
18:34: Importance of maintaining a routine of movement 
19:45: How to workout during your period 
24:10: Summarized practical applications 

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We all want efficient workouts. But we also want effective and safe workouts. In this episode, Shannon talks about how you can save time, and four common mistakes that seem like they are saving time but are actually not as effective as you would think. 

1:25: The issue with prioritizing central fatigue over peripheral fatigue 
7:02: Trying to work upper and lower body at the same time 
10:00: Jumping between too many programs
13:32: Measuring your workouts based on sweatiness 
15:34: Combining balance with strength 

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Working out in heated rooms can be beneficial, but exercising in rooms too hot or overheating your body decreases performance. Shannon speaks on the neuromuscular changes that occur with environmental temperature and general recommendations for working out in heat. 

2:12: Bottom line up front- working out in hot vs. cold can affect the nervous system in different ways
3:29: Why exercising in the cold is not ideal for strength training 
4:35: The breaking effect 
5:30: Difference in increasing central vs. local temperature 
6:47: The effect of room temperature on performance 
8:24: Central temperature increases can lead to decreased neural drive
10:24: A tool to increase local temperature without increasing room temperature
11:20: Don’t use heated workouts with the purpose of expediting weight loss
14:30: Don’t use heated workouts to gain more flexibility 
15:23: Don’t work out in heated rooms if you have a medical condition and/or have not been cleared by your doctor 
15:39: Consider exercising in a warm room when doing light cardio 
18:02: Consider exercising in a warm room to improve muscle activation 
19:20: Consider exercising in a warm room if you work out in the morning 
20:52: General recommendations if you want to start working out in a warmer room 

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Review referenced
Study referenced 

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Shannon was interviewed on Figuring It Out with Hailey Miller, where she talked about her past with exercise, and gives tips for how to structure your workouts, and create a sustainable routine.

Figuring It Out

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Dr. Meredith is a neurologist and sleep doctor out of Washington. We discuss sleep cycles, how sleep affects weight and fitness, sleep apnea, and how to improve sleep hygiene.

2:04: What is a normal sleep cycle?
4:22: Brainwave patterns during different stages 
5:55: Which phase is most responsible for muscle recovery?
7:10: Signs that may indicate you are not reaching the stage of restful sleep
9:25: The relationship between weight and sleep 
12:00: Working with a patient on sleep 
13:25: Sleep apnea
16:15: Jaw/airway development and the impact on sleep 
19:18: Elements of nutrition that affect sleep
20:36: Sleep hygiene 
22:18: How light affects your sleep 
23:33: Exercise recommendations when you’re not able to get quality sleep
26:18: How to work with Dr. Meredith 

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"Training like an athlete" is a very common fitness mindset. But if general fitness is your goal, I don't recommend training for performance. I break it down in today's episode. 

1:35: “Train like an athlete” comes from advertising
3:10: Reason number 1: The goal of performance and the goal of general fitness are separate entities
5:18: Prevalence of back pain in elite athletes
7:30: Reason number 2: Skill training is different than training for health and/or body composition
10:58: Reason number 3: Athletes have sport-specific needs; exercise selection is sport-specific
13:16: Reason number 4: Completing an athlete’s program because you “want to look like them” may leave you disappointed 
15:06: Reason number 5: Athletes have an off season 
17:14: Understanding the risks that come with “training like an athlete” for general fitness

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"Toning" and "tightening" are misleading terms to describe an exercise program. In this episode, we discuss why these terms are used in fitness marketing and what is actually happening to create a "toned aesthetic." 

1:48: “But I just want to tone up” and the fitness marketing behind this desire
3:54: what are “toning” workouts?
5:00: Reasons why the workouts themselves are not contributing to significant fat loss
5:15: Seeing fat loss when you first increase your activity level
6:18: Should you be “mixing up” your routine?
6:40: Muscle hypertrophy and progressive overload 
8:19: Soreness does not equal effectiveness
9:19: Viewing exercise as “fat burning” as opposed to “muscle building” can set you up for long-term issues 
10:09: Fat loss happens systemically 
10:58: Systemic fat loss occurs with changes in nutrition 
12:25: Our bodies respond differently to diet and exercise
13:50: What to look out for when choosing an exercise program 
15:19: Separating marketing from reality 

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Doug Brignole is former Mr. Universe and the author of The Physics of Resistance Exercise. Today, we discuss the "lower abs" and myths around training the abdominals. We discuss spot-treating the abdominal area, exercise selection, training the lower abs, and more. 

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Dr. Payton and Dr. Shannon, two DPTs, discuss why they don't prioritize a ton of stretching. They educate about why we get tight and what may be more effective at improving tightness and mobility. They add that stretching may be a "band-aide" because tightness is a symptom of instability or another underlying issue. They also discuss their recommendations for dos and don'ts around stretching. 

00:52: What is tightness?
02:35: Difference between tightness and ROM restrictions
04:15: Analyzing ROM: bilateral vs. unilateral
06:45: What ROM deficits could indicate
11:37: What will improve tightness
14:40: Neuromuscular reeducation/“brain mapping”
17:18: Strength training can improve mobility
17:55: Does stretching improve motor mapping?
19:43: Practical application 
21:10: What stretching is doing from a neuromuscular standpoint
26:02: Using stretching as a bandaid
31:48: Why stretching might not be the first line of defense 
35:58: Can stretching be dangerous?
39:10: Stretches that are not recommended 
43:33: General recommendations for stretching
48:30: Improving flexibility as you age
50:41: At what point in your workout should you stretch 

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How the nervous system affects your results: why exhausting workouts aren't more effective

In this episode, Shannon discusses the difference between systemic and specific fatigue, known as central and peripheral fatigue. She discusses why this theory highlights that workouts don't have to wear you out to have big payoffs. She leaves you with practical applications on knowing if your workouts are centrally or peripherally fatiguing. 

1:40: Introduction of systemic fatigue (central fatigue) vs. specific fatigue (peripheral fatigue

3:05: Increasing muscle definition without wearing yourself down

5:30: How hypertrophy (gaining muscle) happens + motor unit recruitment 

8:03: Different types of fatigue (central and peripheral fatigue)

9:40: How central fatigue affects peripheral fatigue

10:29: How peripheral and central fatigue affect results differently 

13:15: The “interference effect” 

13:53: Different types of workouts/exercises that can lead to high levels of central fatigue

14:45: Peripheral fatigue for muscle hypertrophy

15:45: Practical applications 

17:08: Individual responses to exercise dosage/tolerance to fatigue

18:18: How to know if your workout is more centrally fatiguing than peripherally fatiguing

20:00: Is soreness a reliable indicator of effectiveness of your workout?

Blog - how to increase muscle definition

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To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Katherine Andrew, Functional Registered Dietitian, dives into what the audience can take away from two of our recent podcasts with Dr. Ben Bikman and Dr. Stacy Sims. These two experts have conflicting opinions about fasting and carbs, and Katherine is giving us digestible action items to create nutrition around your fitness that works. We talk about her opinion on fasting, symptoms to look for that would imply fasting isn't working for you, fasting depending on training load, carb recommendations, and more. 

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To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Stacy Sims speaks on how to eat and train to optimize your body as a female. We talk about mistakes women make with nutrition around their fitness, her opinions on fasting, and more.  Dr. Sims is an exercise physiologist and nutrition scientist who aims to improve research around women's training and physiology.

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To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

There are many mistakes and misconceptions when it comes to high-intensity training. This episode breaks down how to add high intensity (or not) in a way that will benefit your body instead of hurt your body. In this episode, Dr. Shannon has a discussion with Evlo teacher and Doctor of Physical Therapy, Payton Busker.

1:50  What is high intensity? 

4:34   Benefits of high intensity

13:38  How often to integrate HIIT

17:58  Can you get the benefits of high intensity without traditional high intensity workouts

24:09   How the nervous system plays a role in exercise 

27:30   Adding HIIT back to your routine after joint pain

33:02  The process of switching up your routine 

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8 free Evlo classes

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Metabolic scientist, Dr. Ben Bikman, talks about insulin sensitivity and metabolism in this week's episode. He breaks down why we should all improve our insulin sensitivity and his educated opinions on how to do it. He also breaks down some myths about metabolism and talks about burning calories. 

4:40  What is considered optimal metabolic health? 

5:30   What is Insulin? 

11:30  Can healthy, fit people have insulin resistance issues? 

20:18  How to improve insulin sensitivity and shrink fat cells

26:05   Fasting and cortisol levels 

27:48  How can exercise improve insulin sensitivity? 

30:55  How does muscle adaptation factor into insulin sensitivity? 

32:37  Calories In, Calories Out 

36:50  Does cutting calories reduce your metabolism? 

41:16  Eating before and after exercise 

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Is there a place for foam rolling? In this episode, I talk about how foam rolling/massage guns/etc. affects your body. I talk about how foam rolling can be a band-aide to a damaging routine and how to use foam rollers if you choose.

1:35  Mechanoreceptor stimulation by foam rolling 

3:37  What foam rolling won’t do 

6:47  Should you be foam rolling?

11:01  Better inputs create better outputs

14:45  The Evlo joint stability program for recovery

15:50  Is there a place for foam rolling in your routine?

16:32  Shannon’s recommendation for how to foam roll

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about how your body adapts to cardio and how "eat less, move more" is oversimplified. 

1:34  Evlo Member Story 

9:00  Conversation with Doug

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about some of the antiquated beliefs in the fitness industry, namely that your exercise has to be "functional."

3:48  What are the biggest fitness myths out there 

7:29  Doug’s thoughts on functional exercise 

 
8 free Evlo classes

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Low-impact workouts aren't always less joint stress. Exercise selection, variety, and dosage are more important than just doing workouts with no jumping.  In this episode, we'll talk about how to make your low-impact workouts effective AND less strain on your joints.

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2:28  Dosage and repetition of low impact movement 

5:40   Are fitness classes more joint-friendly?

7:24  The importance of exercise selection 

11:00  Low impact and late phase loaded exercises 

19:50  Making low impact workouts more effective 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Payton Busker PT, DPT, is talking all about reformer Pilates and how it affects your body. We talk extensively about core, posture, and how genetics play a large role in your body's adaptation to exercise.

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6:27  What happens to your body during a reformer pilates class? 

9:06  The difference between reformer pilates and Evlo

14:12  The difference between a workout being hard and a workout being effective 

21:07  The Pilates Instructor Body Type 

25:12  Pilates for core work 

32:13  Working your core every day 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Let's be honest; millennial women are BUSY. We want to spend our energy in ways that will work for us, not against us. In this episode, Shannon discusses some common mistakes that millennial women make in their workouts and how to direct their energy more effectively.

1:30 The best ways to use your energy 

3:59 Ditching your fitness watch

4:42 The myth around calorie burn

9:38 Overdoing spinning classes

13:57  The importance of resistance training

16:48 The problem with running marathons 

18:36  Doing the same movements or only working the same muscles 

20:19  Having no structure to your workouts 

25:02  Not listening to your body 

26:50  Thinking that joint pain is normal 

 
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To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I've been a hypocrite. I haven't practiced what I preach in taking enough recovery. In this episode, I recount my personal experiences on why I decided to take a reset week, what I'm learning, and how to identify a need for one in the future. 

0:30  What is a reset week? 

3:45  How burnout can benefit you

5:17  What lead  to a reset week 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I preach the importance of rest and recommend everyone take a "reset week" every 8-12 weeks (check out episode #30 to learn why a reset week is beneficial). But this week, it's my turn. I will be taking a step back from work and workouts to allow my brain and body to rest. I will be back next week with new content, more inspired and excited than ever! I'll also share what I'm doing on my reset week on my IG. Follow along @dr.shannon.dpt. See you all next week!

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.