What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio. 0:00: Introduction 1:09: What is zone 2 cardio? 4:34: Zone 2 cardio vs. zone 3 cardio 6:15: Do women need to do[...]

In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently. Hope's websiteHope's IG Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences[...]

Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each. Miranda's IG Miranda's TikTokReal Life Nutritionist  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss.  Modern Thyroid Clinic WebsiteModern Weight Loss WebsiteMcCall's IG 0:00: Introduction 3:40: What[...]

Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food. Hope's websiteHope's IG Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also reviews the Oura ring. 0:00: Shannon's opinion on fitness trackers 1:50: Reliability of tracking steps and calories burned 3:12: Measuring VO2max 4:10: Measuring recovery 5:42: Fertility tracking 6:20: Summary 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram  Visit portal.evlofitness.com to[...]

I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I've changed in my training and nutrition to reach this goal.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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[...]

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:[...]

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.    Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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. Miranda's IGMiranda's webisteMiranda's Tiktok 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:[...]

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[...]

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[...]

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.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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.  Amy's websiteFollow Amy on IGFollow Amy on Tiktok0:00: Introduction to Amy Koberling, PA 1:55: How exercise[...]

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. Visit portal.evlofitness.com[...]

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[...]

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[...]

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.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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 McCall's Instagram Modern Thyroid Clinic's InstagramFree Thyroid Lab Guide0:00: Introduction 1:31: McCall's health journey 6:15: Symptoms of thyroid dysfunction 8:45: "Within normal[...]

In this episode, Shannon answers audience questions! Questions range from fitness to personal to business-related.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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 #30:00: Introduction1:53: What does the current research say about women and strength training? 5:20: Strength and muscle differences between men and women  9:24: How[...]

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 website0:00: Introduction to body recomposition1:11: How to body recomposition  2:51: "Why do I feel bigger after strength training?" 4:14: "How long will it take[...]

In this Coffee Chat, Shannon sits down with sisters Lauren and Jill Zambito.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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 dip0:00: Introduction1:03: Exercise and fat loss[...]

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[...]

In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds of muscle.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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[...]

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.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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. Follow @caseylepper on InstagramFollow @caseylepper on YouTubeVist her website 0:00: Introduction to Casey Lepper1:06: The Four Horsemen 8:00: How to handle contempt within a relationship[...]

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.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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 SIT3:07: Physiological response to sprint training [...]

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.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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 here0:00: Introduction1:00: Does strength training burn fat?[...]

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 lifting2:22: The musculoskeletal syndrome of menopause 6:10:  Type[...]

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[...]

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[...]

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[...]

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 Course0:00: Introduction to Dr.[...]

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[...]

Dr. Shannon is back with Dr. Jill and Dr. Payton to discuss recovery days, megaformer classes, and diastasis recti. 0:00: Introduction0:20: Best activities for recovery days 3:04: Do mega former classes build muscle? 7:21: Is Evlo diastasis recti-friendly? 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram Visit portal.evlofitness.com to try a free Evlo[...]

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 muscle3:35: Exercise and brain health 6:35: How to challenge[...]

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 stability6:30: Complex movements and combinations 9:00: How unstable[...]

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 fatigue4:40: 7 mechanisms that can cause CNS fatigue4:45: 1st mechanism:[...]

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: Introduction0:23: Grip strength limiting lower body lifts1:54: Feeling “bigger” after strength training4:05: Do Pilates and sculpt classes help to maintain muscle? 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body,[...]

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? 14-day free Evlo[...]

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: Introduction0:37: What is cortisol? 3:56: Stress imbalance 8:15: Effect of exercise on cortisol 11:07: Exercise recommendations for improving stress regulation 14-day free Evlo trialFollow Dr. Shannon[...]

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[...]

Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to build muscle? 0:00: Introduction0:45: 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 results12:35 Exercise snacks15:03: Summary 14-day free Evlo trialFollow[...]

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: Introduction1:02: 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 14-day free[...]

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: Introduction2:45: Upward spiral4:17: What is metabolic flexibility?5:05: How to know if you’re metabolically flexible/inflexible7:45:[...]

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[...]

Registered Dietitian Hope Brandt discusses how to eat before and after exercise.0:00: Introduction0:40: 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 Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow[...]

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[...]

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[...]

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 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” you4:09: How to determine if you’re workout is building muscle using the REPS framework5:58: Why[...]

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[...]

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: Introduction0:58: How your body changes in your 30s and why building muscle matters2:34: The anti-aging effect of satellite cells4:45: What type of training stimulates[...]

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 leannessNutrition and leanness with Hope Brandt,[...]

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#30:00: Evlo member[...]

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 referenced0:00: Introduction 0:58: Payton’s personal story with PCOS 4:33: Defining PCOS8:43: Symptoms of PCOS14:34: Influence of diet in treating PCOS 17:30: Link between PCOS and[...]

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 lifespan0:00: Evlo member story 2:58: Introduction to the relationship between muscle and metabolism 4:02: Defining metabolism9:33: Which body[...]

0:00: Introduction 1:15: Working out less for better results 2:54: What is a hard set? 6:34: Optimal volume for muscle growth11:05: Adding more volume does not have proportionate benefits on muscle growth13:58: 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[...]

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: Introduction1:20: Your menstrual cycle as a[...]

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 HIIT11:30: VO2 max[...]

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 cardio2:18: Recap of benefits of Zone 2 cardio4:27: 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 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[...]

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[...]

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: Introduction3:00: Building muscle and time-bound challenges 5:00: Metabolic adaption 11:40: Do[...]

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: Introduction4:00: What research says[...]

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: Introduction2:30: 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[...]

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[...]

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 referenced0:00: Introduction 1:10: What is “functional fitness”?4:33: Are other exercises not helping with function?9:50: How muscles are loaded10:45: Sport-specific training 15:44: Summary 14-day free trialFollow Dr. Shannon on[...]

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[...]

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[...]

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[...]

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[...]

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: Introduction2:50: What is carb cycling?4:55: What if people are afraid of eating carbs?6:00: Importance of including carbohydrates 8:15: An example[...]

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: Introduction3:35: Hormones affect our behaviors 6:30: What is overtraining?9:29: Hormones affected by overtraining 14:10: Listening to the signs of overtrainingPrevious episode: Where is your calorie burn plateau? Free workshop linkFree Evlo 101 class14[...]

What are the physiological differences between men and women, and how does that influence how they should train?0:00: Introduction0:45: Differences in muscle recruitment4:37: Muscle fiber composition9:44: Hormonal cycles in men and women17:50: How are men and women similar?Free workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on[...]

Is building muscle during pregnancy possible? Or should it even be a goal? Dr. Shannon discusses this in today's episode. 0:00: Introduction0:43: Evlo Prenatal Program 4:14: Benefits of exercise during pregnancy 6:01: Changes during the 1st trimester12:15: Changes during 2nd trimester13:25: Changes during 3rd trimester 14:50: Is it possible to build muscle during pregnancy?17:17: Should muscle growth be the[...]

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: Introduction1:35: Emotional vs. physical stress response 3:22:[...]

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: Introduction2:50: What makes a workout “effective”?6:40: Excessively high rep ranges8:50: The transition to low-impact workouts 10:30: High-impact workouts11:42: How to program[...]

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: Introduction1:30: How we burn calories5:10:[...]

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[...]

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: Introduction1:00: Excess post-exercise oxygen consumption (EPOC)1:58: EPOC following HIIT vs. strength training[...]

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: Introduction2:00: What contributes to leanness?4:10: What happens in a caloric surplus 6:45: Muscle building without nutritional considerations9:15: Impact of being in a slight caloric deficit while prioritizing protein 10:55: The impact[...]

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: Introduction3:00: Anatomy of the skin 5:07: Why does our skin change?8:03: How overexercise plays a role in skin aging11:55: How cardio and strength training affect your[...]

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: Introduction3:24: Where fitness watches get it wrong 8:40: How to judge effectiveness of a[...]

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: Introduction1:01: Factors for muscle growth 1:22: Delayed onset muscle soreness (DOMS)3:15: Unaccustomed movement and soreness4:00: What is happening on a mechanical/cellular level[...]

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: Introduction2:25: Figuring out what you value 5:23: Genetic predisposition for muscle fiber composition 10:00: How to assess which[...]

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: Introduction2:35: The different chemicals released with exercise7:55: Effects of these different neurotransmitters8:40: Over-exercise and cognitive health 12:44: Brain[...]

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[...]

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 spiral2:32: What is metabolic flexibility?3:20: How to know if you’re metabolically flexible/inflexible6:00:[...]

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[...]

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 effect5:08: AMPK pathway 10:35: Chronic effects of too much cardio 14:20: Keep your HIIT sessions short 16:55: Periodize your HIIT18:20: Complete HIIT at the end of your[...]

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 ratio5:14: Important elements of[...]

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[...]

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 watches12:30: Why trackers are not an accurate representation of energy expended 17:30: Example of this energy expenditure 20:35: Bottom line22:30: Burnout[...]

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[...]

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[...]

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: Introduction3:30: Dr. Gaskins’s research focus4:58: Fertility endpoints and time windows 6:12: “Lowest hanging fruit” for improving fertility 10:00: Environmental factors[...]

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[...]

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,[...]

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[...]

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[...]

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[...]

"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 loss9:20: Fitness trackers and weight loss14:42: How exercise CAN affect weight loss17:15: How does exercise use fat as fuel?23:00: Should[...]

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 background11:10: Pros of Pilates 15:37: Cons of Pilates 22:36: Complex moves and how they affect hypertrophy27:33: Myth busting: “Pilates will make you long and lean”30:35: Myth[...]

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[...]

"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[...]

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 tightness18:18: Should we be stretching to solve tightness?19:29: Are there benefits[...]

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[...]

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[...]

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[...]

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: Overuse3:42: “Booty banded” exercises 5:23: Not getting close enough to muscle failure 6:21: Lack of glute engagement 10:18: SummaryStep-up demo Free Evlo 101 class14 day free trialFollow Dr. Shannon on Instagram Visit portal.evlofitness.com to[...]

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/sustainable17:35: Variability in programming 20:34: Recommendations for adjusting volume dosage 25:53:[...]

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[...]

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[...]

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[...]

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 202311:10: Setting the foundation for these results 16:42: What Dr. Shannon learned this year21:00: Nutrition23:25: Workouts 24: 53:[...]

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: Introduction2:22: Myths about "hormone balance"7:45: Exercise and hormone health12:03: Overexercise and chronic stress19:17: Continuous glucose monitors and the general[...]

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[...]

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 basics12:16: Tips for programming 14:38: Tips for exercise selection19:56: Tips[...]

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: Introduction2:20: Neuroplasticity8:08: Why burning[...]

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[...]

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[...]

How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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[...]

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. 8 free Evlo classesFollow Dr. Shannon[...]

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 Program3:18: Muscle[...]

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[...]

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[...]

Dr. Payton and Dr. Shannon discuss:Why you get soreWhy soreness is not a reliable indicator of your workout's effectivenessWhat to do when you ARE soreWhat to do when you're constantly sore Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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[...]

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  Visit portal.evlofitness.com to try a[...]

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[...]

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.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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: Introduction6:40: Opposite position loading13:25: How to feel this principle in your workouts 15:06: Resistance curves of exercises 19:06: Early-phase[...]

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.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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:[...]

In this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees passing your toes.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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[...]

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.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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 possible4:17:[...]

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.  Visit portal.evlofitness.com to try a free[...]

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 disclaimer2:45: Muscle hypertrophy without over stressing system4:05: Shannon’s experience with overexercise 6:35: What is body recomposition?9:28: How nutrition plays a role[...]

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[...]

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[...]

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[...]

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[...]

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 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trial Visit portal.evlofitness.com to try a free Evlo Upper Body[...]

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[...]

"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 advertising3:10: Reason number 1: The goal of performance and the goal of general fitness are separate entities5:18: Prevalence of[...]

"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 desire3:54: what are “toning” workouts?5:00: Reasons why the[...]

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. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trial Visit portal.evlofitness.com to try[...]

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[...]

How the nervous system affects your results: why exhausting workouts aren't more effectiveIn 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[...]

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[...]

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. 8 free[...]

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[...]

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  [...]

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[...]

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 Doug8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo[...]

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[...]

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. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trial2:28  Dosage and repetition[...]

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. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trial6:27  What happens to your body during a reformer[...]

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[...]

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 you5:17 [...]

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[...]

Oxidative stress can cause problems in our bodies: it accelerates aging, contributes to fatigue and muscle wasting, and is linked to other chronic diseases. But what is oxidative stress, and how can we manage it? Shannon answers those two questions in this podcast.3:06  How breath work and post-workout meditation/relaxation can benefit your workout4:13  What is[...]

Biomechanics, progressive overload, and programming are all crucial for results and feeling good throughout the process. But there's a huge piece that goes overlooked: it's our thoughts. Have you ever heard of the term "neurons that fire together, wire together?" This podcast explains how this theory can be applied to your workouts to get to[...]

Have you noticed some initial weight gain when you first start a program? Shannon discusses that beginner weight gain is commonly swelling, not necessarily fat gain, and probably not something to worry about. This podcast is NOT a weight loss podcast, nor is Evlo a weight loss program. But it is important to understand how our[...]

Should you always keep your body guessing? The answer is yes and no - it depends on your goal. There is a time and place for mixing it up, and there's also a time and place for keeping it the same. Listen to this week's episode to learn more.0:45  Why mixing it up doesn’t solve[...]

Today we are breaking down some common misleading fitness verbiage. Can you actually change the shape of your muscles or create longer muscles? Shannon breaks down what's actually happening in your body and what to expect from certain workouts. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trial Visit portal.evlofitness.com to try a[...]

Improving fitness can be overwhelming. With an abundance of information, where do you start? Your body operates as a system, and one process cannot be separated from another. If optimal fitness is your goal, understanding how some key systems and hormones work is key. We lean far too heavily on our workouts to drive results,[...]

Back pain is complex, and you want your workouts to be making your body stronger, not contributing to your back pain. Shannon breaks down common reasons for inflammation, and how to implement changes that could improve back pain. This episode is not medical advice - please seek an appointment with a medical practitioner before applying[...]

There really isn't any secret - it's just that we match human anatomy with physics to create strong muscles with less joint wear and tear. In this episode, we talk all about mechanics of the deltoids and how to strengthen your arms in sustainable ways, and give you the tools to have less cost to[...]

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[...]

Today we are adding another layer of understanding of our bodies: female hormones. Our guest, Krista Chernoff, is a nurse practitioner who discusses what hormones are, how they cycle as females, how to track those cycles, and how to exercise based on the phase of your cycle.2:20  What are hormones and what do they do?5:06  Why[...]

The more connected you are to your muscles, the more effective your strength training workouts will be. You can use external resistance like weights and gravity to stress muscles, but you can also use internal resistance like recruiting motor units by flexing. In this episode, I walk you through what a motor unit is, how[...]

Dr. Natasha is a medical doctor in Physical Medicine and Rehabilitation. She discusses the anatomy of the nervous system and how injury to the brain or body can affect your fitness routine. Follow Dr. Natasha on InstagramFollow Dr. Natasha on TiktokStart your Evlo 14 day trial (limited time only) Visit portal.evlofitness.com to try a free[...]

Today we’re going to talk about something specific when it comes to aging - and that’s the tendency to develop insulin resistance as we age.  Insulin resistance is widespread, with some doctors claiming that most of the population has some level of insulin resistance. Insulin resistance is linked to many "age-related" diseases like heart disease[...]

Gentle consistency is the recipe to fitness success for your lifetime, but many people want results fast. This leads to burn-out and isn't sustainable. Here are four mistakes to avoid in the new year:Ramping intensity too quicklyDoing workouts that cause too much overall fatigue, rather than specific fatigue to musclesTrying to use exercise as a[...]

Shannon is addressing some frequently asked questions in today's episode:How much cardio should I add?How much should I stretch? Can I gain muscle without lifting super heavy?Tune in to hear her take on these FAQs!Sign up for our Evlo Foundations program (free for two weeks)Resources:Cardio podcast: HIIT Cardio podcast 2: steady stateHow to measure your recovery[...]

Consistency is the currency for results if you follow five basic principles. The five basics for exercise results are: ProgrammingExercise selectionProgressive overloadNutritionRecoveryIf you get those things down, your body will get stronger. I explain each one of them in detail in this episode. Many people don't apply these things, and therefore they don't stay consistent, get injured,[...]

We spend a lot of time talking about what to do IN your workouts for great results without wearing down your joints. But what should we be doing outside of your workouts to make sure your workouts are creating the strongest impact? It turns out, the time outside of your workouts is equally as important[...]

In this episode, I'll talk about how using your nervous system to recruit more fibers can improve your results, even if you aren't adding more resistance. For the general fitness community - and what I recommend to my clients - is to set a goal of hypertrophy in their workouts.This means your muscles are increasing in[...]

It's all too normal to feel guilty about enjoying your favorite holiday treats and try to "burn it off" the next day in your workout. In this episode, I'll discuss why this isn't recommended or effective. I'll talk about why it leads to burnout and how it actually isn't likely to increase your overall deficit[...]

Free week of Evlo classesDr. Shannon's IGStart your Evlo membership trialIf you feel like you’re doing everything right - putting in work at the gym, you’re trying to eat less, and still not seeing results - it COULD be because of cortisol imbalance. In this episode, I want to explain how too much exercise and[...]

Shannon always preaches how vital nutrition is and that you shouldn't rely on your workouts to burn off what you ate or even be your primary weight-loss tool. Workouts should build your muscle and improve your cardiovascular system, but without proper nutrition, your workouts can't be as effective at creating a fit, strong body. There is[...]

I know fitness watches can be very beneficial for some. But for many exercise enthusiasts, they can cause unrealized issues.Today, I'll discuss those issues and why to consider ditching your fitness watch. Here are three reasons to consider ditching your fitness watch:Tracking calories burned from your workouts isn't as effective as we thinkFitness watches can potentially mess[...]

Different workouts can have different effects on our bodies. Today, I'll discuss how different muscle fibers are called into action and how stimulating these fibers affect your body composition. Your type one fibers are your endurance fibers. They are smaller, and although important, are less likely to improve body composition. Your time two fibers are larger and more[...]

In this episode, Dr. Shannon was interviewed on the Happy Nervous System Podcast with Kendra Delahooke. She talks about how fitness marketing has made us believe un-true things about what our workouts need to look like.6:33  How marketing has affected the fitness industry 14:03  Top exercise myths 19:15  Counting calories 24:07  Pushing through the pain 26:02   Getting started with[...]

A reset week can be exactly what you need to kick a plateau. A reset week is when you take a full week off your workouts. It can be extremely effective at allowing your muscles to fully heal, and you'll come back to your workouts stronger. Here's how to know it may be time for a[...]

Why am I not a fan of running as a form of exercise? Well, first, it depends on why you're running. Are you running because it clears your head, is meditative, makes you feel good and accomplished? Amazing, carry on. I don't want to discourage you from running if these are your reasons. But many pick up running because[...]

You won't see a lot of heavy squats and deadlifts in Evlo, and it's for a few specific reasons. In this episode, Dr. Shannon breaks down the physics of squats and deadlifts and provides examples of how step-ups are more effective for the glutes and less risky for the spine.3:36  The Gluteus Maximus connection to[...]

Stress can affect how your body recovers and benefits from exercise. When you're particularly stressed, that is NOT the time to switch things up, avoid moving altogether or ramp up the intensity. All those things will backfire. In today's episode, Dr. Shannon discusses how the neuroendocrine system responds to stress and best practices for exercising during[...]

If you've given birth in the past or plan to in the future, this podcast is for you. Lashonda Jones is a PT, personal trainer, and corrective exercise specialist. She talks about the 4th trimester, diastasis recti, and how to take care of your body after baby so you can exercise and do the things you[...]

The nervous system is ultimately in charge of creating results from your workouts. In this episode, I teach you how you can work WITH your nervous system to create faster, more sustainable results from your workouts. I explain these four hacks that you can use in every workout to drive better, faster, and SAFER results: Breathwork[...]

If you're wondering the best ways to work your "core" with minimal back pain/joint damage, this is your podcast. We chat about ten core myths and the most effective ways to train your trunk muscles. We also talk about an important concept crucial for developing muscle, called opposite position loading. Enjoy this technical, information-packed episode! 2:30 [...]

"Exercise is my therapy" is a common phrase. Today, Jewel Anderson, a Licensed Professional Counselor in the Kansas City area, discusses why you could be using exercise as a coping mechanism. She discusses how exercise is often a "defense" against things of our past or uncomfortable emotions. She leaves you with a powerful tool, called[...]

"You've done enough" is something I've said at the end of nearly every class for over a year.But what happens when you can't really believe that? What happens when there's a strong urge to do more, more, more in your workouts? What happens when you have a conflicting voice in your head that knows you[...]

We have been marketed to believe that more exercise will be the secret to losing weight. And today's discussion will break down a theory that totally debunks this. I don’t recommend focusing on calorie burning for your workouts to lose weight. If you have a lot of weight to lose, killing yourself in workouts is not[...]

In my opinion, impact takes the blame for what overuse and joint-stressful exercises does to your joints. Today’s podcast might come as a little shock for some of you since I’m all about joint-friendly workouts. I still have my opinions and don’t think it’s appropriate for everyone, but I’m actually a fan of adding some impact exercises[...]

In this episode, I'm giving you permission to skip the high-intensity workouts if you hate them. You can still be fit with more moderate intensity strength-training routines. Because consistency is much more important than intensity. I explain how the endorphins from high intensity can have a negative effect on some people, and why that could[...]

Building muscle is extremely important, especially as we age.  Nutrition is a big part of how we recover and build our bodies stronger after workouts. Katherine Andrew is a Functional Registered Dietitian who gives some education and tips on how to fuel your workouts to build muscle.  We talk about amino acids, when to eat[...]

If you're choosing effective, early-phase loaded exercises, not over-training or under-training, and you're STILL not seeing muscle growth, chronic inflammation could be why.Chronic inflammation can lead to muscle wasting, fatigue, pain, and more. It could be a reason why you're working out, but not seeing great results.In this episode, Dr. Shannon discusses what contributes to[...]

There is a paradox that isn't well understood in the fitness industry, and it's that overtraining can lead to under-training. This can inhibit you from results from your workouts. When you are chronically inflamed from overtraining, muscles don't receive great input, and muscular results decline. If you feel like your results aren't matching the amount of[...]

 Listen to this episode to learn about resistance curves, phase loading, levers, and how much to stimulate a muscle to see better muscular growth. Muscle is the most metabolically expensive tissue in your body. It burns more calories and takes more energy to maintain than any other tissue. Therefore, the more we have, the better our[...]

If you feel like you’re doing everything right - putting in work at the gym, you’re trying to eat less, and still not seeing results - it COULD be because of cortisol imbalance. In this episode, I want to explain how too much exercise and too little eating can have the reverse effects that you’re[...]

In this episode, Dr. Shannon discusses steady-state cardio. She speaks on how the body adapts to cardio, and some cardio can be beneficial, but how too much can blunt protein synthesis and inhibit results. She provides a framework on how to implement cardio, both steady-state and HIIT, into your routine. 2:10  How the Body Adapts to[...]

Dr. Shannon discusses the research behind how much high-intensity cardio is good for you and how much could be negative for your health. She discusses how exercise can either aid in improving insulin sensitivity or reduce insulin sensitivity and the consequences to your overall health and fitness. Shannon provides a framework for how to implement[...]

It’s the norm in the fitness industry to try to fit your body into a certain exercise. I often get asked “can you help me with my deadlifts” or “how can i do planks without shoulder pain” or “how can I strengthen my core so squats don’t hurt my back.” There are so many fitness professionals[...]

This interview is with Justin Prier, a physical therapist and personal trainer from BioFit KC. BioFit was Shannon's first job out of physical therapy school, where her eyes were opened to a new fitness philosophy that has shaped her method now. Justin talks about the nervous system and ways to use neural inputs to improve[...]

The amount of time you spend in your workout isn't necessarily an indicator of the effectiveness of that workout. In this episode, Shannon will guide you on her principles for getting a more effective workout in less time. 1:18  Working Smarter Not Harder2:50  Catabolic State and Anabolic State 4:06  Ways You Might be Overdosing Your Exercise Routine7:39 [...]

Dr. Shannon breaks down where and why the philosophy of muscle confusion came about, if it is effective, where this philosophy could potentially have a place, and the best way to see results from your workouts.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

You want to make sure the time you're spending in your workouts is actually going to make a difference in your body. You want to make sure your workouts are moving the needle for you and creating the highest payoff. This podcast will teach you some basic principles behind what makes an exercise "productive" and[...]

Exercise can be anti-aging, but it can also accelerate aging. Find out how this happens and Shannon's three suggestions for creating a routine that is anti-aging. Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

If you're working out consistently, eating well, and STILL not seeing results after several months, it could be for one (or all) of these three reasons. Shannon discusses how these three common workout elements can cause plateauing or declining results, and eventually cause frustrating joint pain. Visit portal.evlofitness.com to try a free Evlo Upper Body[...]

Dr. Shannon speaks on why she has decided to take stretching out of her regular routine and why she doesn't recommend regular stretching for her clients.  Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

To have a lean, fit body that isn't falling apart, you have to be wise with your workouts. In this episode, Dr. Shannon discusses some common workout mistakes that can actually decrease your metabolism and lead to less desirable long-term results. She also discusses how you can use exercise to IMPROVE your metabolism using four[...]

Dr. Shannon Ritchey, PT, DPT explains how exercise that is too frequent and too intense can lead to undesirable results over the long-term. She describes how long it takes to see visual results from strength training, and how we've internalized soundbites from the fitness culture that are damaging to our bodies. Links: 14 day free[...]