Fit Body, Happy Joints ® artwork

Fit Body, Happy Joints ®

338 episodes - English - Latest episode: about 6 hours ago - ★★★★★ - 794 ratings

Develop your most fit body, while perserving your body. Dr. Shannon, DPT is a physical therapist and long-time fitness trainer. She integrates the current research with her experience as a PT and trainer to educate you on effective fitness practices that don't wreck your body. In her concise, no-fluff episodes, Shannon busts myths and gives you tangible takeaways in each episode. Try her workout platform here: https://www.evlofitness.com/?utm_source=podcast&utm_medium=link+in+bio&utm_campaign=evloTry her free class here: https://bit.ly/3jnJXi7Follow her on Instagram here: https://bit.ly/3DusHPjFollow her on Tiktok here: https://bit.ly/3Hn6cg5

Fitness Health & Fitness Education Self-Improvement
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Episodes

#159: Pilates isn't "snatching" you. Here's what's really happening

March 28, 2024 04:00 - 13 minutes - 9 MB

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 Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body,...

#158: Modeling healthy behavior around food and exercise with Hope Brandt, RD

March 21, 2024 14:00 - 34 minutes - 23.8 MB

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 ...

#157: How to exercise in your 30s to age well

March 14, 2024 04:00 - 12 minutes - 8.42 MB

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 Try Evlo 14 days for free Follow Dr. Shannon on Instag...

#156: Spot treating fat and cellulite

March 07, 2024 15:00 - 13 minutes - 9.32 MB

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? ...

#155: Why you don't have to squat to be functional

February 29, 2024 05:00 - 26 minutes - 18.6 MB

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 low...

#154: Exercising with PCOS

February 22, 2024 05:00 - 41 minutes - 28.2 MB

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 re...

#153: How muscle REALLY affects your metabolism

February 15, 2024 05:00 - 20 minutes - 14 MB

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  ...

#152: The optimal volume for muscle growth for women

February 08, 2024 05:00 - 29 minutes - 20.5 MB

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...

#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more

February 01, 2024 05:00 - 48 minutes - 33.2 MB

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 bi...

#150: HIIT and longevity

January 25, 2024 05:00 - 37 minutes - 25.8 MB

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 ...

#149: Is walking "enough" for cardio?

January 18, 2024 05:00 - 19 minutes - 13.6 MB

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 Try the new Evlo Follow...

#148: Do women really need zone two cardio?

January 11, 2024 05:00 - 34 minutes - 23.5 MB

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 an...

#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew

January 04, 2024 05:00 - 57 minutes - 39.5 MB

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 l...

#146: Metabolic adaptation and fitness challenges

December 28, 2023 05:00 - 18 minutes - 12.8 MB

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 E...

#145: Do heavy weights "bulk" and does Pilates "tone"?

December 21, 2023 05:00 - 33 minutes - 22.8 MB

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 Pilate...

#144: Nutrition and exercise for fertility

December 14, 2023 05:00 - 44 minutes - 30.5 MB

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 t...

#143: How and when to take a deload week

December 07, 2023 05:00 - 28 minutes - 19.8 MB

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:...

#142: Are "functional exercises" necessary?

November 30, 2023 05:00 - 16 minutes - 11.5 MB

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 14-day free trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram

#141: Thanksgiving episode: Why you can't "burn off" what you eat, and how to manage blood sugar spikes

November 23, 2023 05:00 - 22 minutes - 15.5 MB

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 ca...

#140: Body recomposition when you're sleep deprived: a follow up to last week's episode

November 16, 2023 05:00 - 30 minutes - 20.9 MB

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 recompos...

#139: The psychology of habit forming for body recomposition

November 09, 2023 05:00 - 28 minutes - 19.4 MB

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  14-day free trial Follow D...

#138: The best time of day to workout, hip thrusts vs. lunges, kegels during core work, and more

November 02, 2023 04:00 - 17 minutes - 11.9 MB

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? 14-day fre...

#137: Carb cycling with Esosa Osagiede, RD

October 26, 2023 04:00 - 35 minutes - 24.1 MB

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/a...

#136: How does overexercise affect hormones?

October 19, 2023 04:00 - 17 minutes - 12 MB

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? Free workshop link Free Evlo 101 class 14 day free trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Insta...

#135: How should men and women train differently?

October 12, 2023 04:00 - 20 minutes - 14 MB

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? Free workshop link Free Evlo 101 class 14 day free trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram

#134: Building muscle during pregnancy

October 05, 2023 04:00 - 25 minutes - 17.6 MB

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’r...

#133: Productive vs. unproductive stress

September 28, 2023 04:00 - 28 minutes - 19.7 MB

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...

#132: Are low-impact workouts really more effective?

September 21, 2023 13:00 - 14 minutes - 9.85 MB

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 Free workshop link Free Evlo 101 class 14 day free trial Fol...

#131: Where is your calorie burn plateau?

September 14, 2023 04:00 - 20 minutes - 14.1 MB

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: Payt...

#130: The timeline of results for body recomposition

September 07, 2023 04:00 - 29 minutes - 20 MB

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...

#129: The "afterburn effect..." is it real?

August 31, 2023 04:00 - 16 minutes - 11.3 MB

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-tr...

#128: Feeling "bigger" after strength training? Here's why.

August 24, 2023 04:00 - 16 minutes - 11.6 MB

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  F...

#127: How to exercise to improve your skin

August 17, 2023 04:00 - 17 minutes - 12.1 MB

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 t...

#126: How to use (and how NOT to use) fitness wearables

August 10, 2023 04:00 - 33 minutes - 22.8 MB

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 ...

#125: How soreness affects your results

August 03, 2023 04:00 - 16 minutes - 11.5 MB

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 ...

#124: How to train given your genetic predispositions

July 27, 2023 04:00 - 40 minutes - 27.6 MB

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 m...

#123: Keep your brain young with Dr. Julie Fratantoni

July 20, 2023 04:00 - 42 minutes - 29 MB

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: “H...

#122: How to cycle sync while still building muscle

July 13, 2023 04:00 - 38 minutes - 26.7 MB

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 ...

#121: Metabolic flexibility: Improve energy & body composition while decelerating aging

July 06, 2023 04:00 - 40 minutes - 27.9 MB

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 ...

#120: Payton's personal story with an autoimmune diagnosis

June 29, 2023 04:00 - 27 minutes - 18.7 MB

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...

#119: Is cardio interfering with body composition improvements?

June 22, 2023 04:00 - 24 minutes - 17.1 MB

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 sh...

#118: How and why to manage fatigue for better results

June 15, 2023 04:00 - 27 minutes - 18.7 MB

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 progr...

#117: How to improve chronic inflammation

June 08, 2023 04:00 - 25 minutes - 17.4 MB

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...

#116: Fear of gaining weight from doing less

June 01, 2023 04:00 - 25 minutes - 17.3 MB

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 Subscribe for Burnout Bootcamp details Free Evlo ...

#115: Nervous system tools to improve your results

May 25, 2023 04:00 - 29 minutes - 20.3 MB

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 syst...

#114: Do women HAVE to lift heavy?

May 18, 2023 04:00 - 31 minutes - 21.5 MB

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...

#113: Improving endocrine dysfunction and fertility with Dr. Audrey Gaskins

May 11, 2023 04:00 - 26 minutes - 18.3 MB

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:...

#112: Is cardio making your stress better or worse?

May 04, 2023 04:00 - 30 minutes - 21 MB

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...

#111: Weight loss drugs: Ozempic, Wegovy, and more with Dr. Arti Thangudu

April 27, 2023 04:00 - 26 minutes - 18.2 MB

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:...

#110: Tools to improve muscle activation & results from training

April 20, 2023 04:00 - 30 minutes - 21 MB

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: Jam...