Fit Body, Happy Joints ®
352 episodes - English - Latest episode: 7 days ago - ★★★★★ - 840 ratingsDevelop 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
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Episodes
#172: Your nervous system & fitness part 1: Central nervous system fatigue
June 27, 2024 04:00 - 21 minutes - 14.8 MBThe next three episodes will be about specific mechanisms of your nervous system. Today, Dr. Shannon talks about how central nervous system fatigue influences your workouts and how to manipulate variables to reduce central nervous system fatigue. 0:00: Introduction 2:38: The central nervous system’s (CNS) role in fatigue 4:40: 7 mechanisms that can cause CNS fatigue 4:45: 1st mechanism: Metabolite build up 6:44: 2nd mechanism: Lack of muscle glycogen or blood glucose 7:24: 3rd mechanism:...
#171: Q&A: Grip strength limiting lower body lifts, feeling "bigger" after strength training, and do sculpt classes help maintain muscle?
June 20, 2024 04:00 - 7 minutes - 5.03 MBDr. Shannon, Dr. Jill, and Dr. Payton discuss grip strength, cell swelling, and if Pilates/sculpt classes help maintain muscle mass and bone density. 0:00: Introduction 0:23: Grip strength limiting lower body lifts 1:54: Feeling “bigger” after strength training 4:05: Do Pilates and sculpt classes help to maintain muscle? 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
#170: What to do if you're exercising hard but not losing weight
June 13, 2024 04:00 - 9 minutes - 6.36 MBIn 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 trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
#169: How to balance exercise and cortisol
June 06, 2024 04:00 - 13 minutes - 9.28 MBIf you're not seeing results, you may have been told your cortisol could be to blame. How does cortisol affect fitness? And is there a way to "balance" healthy cortisol with staying active? 0:00: Introduction 0:37: What is cortisol? 3:56: Stress imbalance 8:15: Effect of exercise on cortisol 11:07: Exercise recommendations for improving stress regulation 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
#168: Training your core and diastasis recti with Dr. Elizabeth Knoble
May 30, 2024 04:00 - 32 minutes - 22.2 MBShannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pregnancy and beyond. 0:00: Introduction to Dr. Elizabeth Knoble, PT, DPT 1:50: Abdominal separation vs. diastasis recti 10:02: Should you load your abdominals during pregnancy? 15:35: Can strengthening the rectus abdominis reduce diastasis recti? 17:28: What is coning and does it make diastasis worse? 22:15: Is deep core stability better than crunches? 27:05: How to properly engage the d...
#167: Short workouts and exercise snacks
May 23, 2024 04:00 - 16 minutes - 11.1 MBCan 10-minute workouts be effective? And can exercise "snacks" be an effective way to build muscle? 0:00: Introduction 0:45: Does the duration of your workout really matter? 2:40: What type of stimulus is effective for results? 7:16: Minimum length of time that you can workout and still see results 12:35 Exercise snacks 15:03: Summary 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
#166: Does more sweat = better results?
May 16, 2024 04:00 - 8 minutes - 6.16 MBWhy do we sweat in our workotus? And are sweaty workouts superior for fitness results? Dr. Shannon explains why sweating isn't necessarily related to fitness results. 0:00: Introduction 1:02: Why do we sweat and what causes us to sweat? 3:25: Does sweating burn more calories? 5:58: More sweat doesn't equal more effective 7:59: Summary 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
#165: Improving metabolic flexibility for lasting results
May 09, 2024 04:00 - 42 minutes - 29.1 MBMetabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility. 1:45: Introduction 2:45: Upward spiral 4:17: What is metabolic flexibility? 5:05: How to know if you’re metabolically flexible/inflexible 7:45: How to train to be more metabolically flexible 11:35: Types of fu...
#164: Why more fatiguing workouts aren't more effective
May 02, 2024 04:00 - 21 minutes - 15 MBIt is an illusion that more fatiguing workouts lead to better results. In fact, less fatiguing workouts can improve the quality of your workouts and, therefore, your results. Dr. Shannon breaks down why this happens and provides tangible takeaways to identify fatigue and what to focus on instead. 0:00: Introduction 1:04: Defining “fitness results” 3:11: How to train smarter, not harder 5:20: What drives muscle growth? 7:25: What does NOT drive muscle growth? 14:20: How fatigue can inter...
#163: Pre/post workout nutrition with Hope Brandt, RD
April 25, 2024 04:00 - 20 minutes - 14.3 MBRegistered Dietitian Hope Brandt discusses how to eat before and after exercise. 0:00: Introduction 0:40: How to eat to build muscle 2:05: How to eat for body recomposition 4:14: How to eat before your lifting routine 11:16: Post-workout nutrition 13:36: Can you only digest 20g of protein at a time? 19:56: Final thoughts Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
#163: Pre/post workout nutrition with Hope Brant, RD
April 25, 2024 04:00 - 20 minutes - 14.3 MBRegistered Dietitian Hope Brandt discusses how to eat before and after exercise. 0:00: Introduction 0:40: How to eat to build muscle 2:05: How to eat for body recomposition 4:14: How to eat before your lifting routine 11:16: Post-workout nutrition 13:36: Can you only digest 20g of protein at a time? 19:56: Final thoughts Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
#162: Super-responders and non-responders to exercise
April 18, 2024 04:00 - 16 minutes - 11.7 MBHave you ever met someone who seems to just LOOK at a weight and see results? Or someone who seemingly does everything right and doesn't see much change? We discuss some potential reasons for the variation in response to exercise and how to adjust your routine to fit your body. 0:00: Introduction 3:11: Framework for building muscle using the REPS framework 7:08: Super-responders and the effect of satellite cells 14:14: Average/low-responders vs. super-responders 16:19: Summary Try Evl...
#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more
April 11, 2024 04:00 - 21 minutes - 15.1 MBIn this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why they may have experienced the results they saw and how you can too. 0:00: Introduction 0:35: “The gentle, low-impact feel of Pilates, with the results of strength training” 5:03: How you can improve pelvic health without doing kegels 10:50: Less work, better fitness results 15:41: Body recomposition Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints...
#160: Maintenance
April 04, 2024 04:00 - 13 minutes - 9.52 MBAre you in a season where maintenance is a goal? Maybe you're training for a race or don't have the time to commit to much resistance training. Listen to this episode to learn about maintenance, when it's appropriate, and how to maintain muscle. 0:00: Evlo member story 2:34: Maintenance mindset vs. muscle building mindset 6:38: The importance of stimulating type 2 muscle fibers 9:12: Recommended volume for muscle building 10:00: Recommendations for maintaining muscle 12:18: Summary ...
#159: Pilates isn't "snatching" you. Here's what's really happening
March 28, 2024 04:00 - 13 minutes - 9 MBThe 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 MBModeling 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 MBHow 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 MBMany 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 MBSquats 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 MBWhat 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 MBYou 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 MB0:00: 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 MBYour 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 MBHow 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 MBWe 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 MBZone 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 MBIf 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 MBHave 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 MBYou 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 MBIn 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 MBDeload 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 MBDo 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 MBEvery 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 MBIn 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 MBSince 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 MBEnjoy 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 MBCarb 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 MBYou 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 MBWhat 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 MBIs 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 MBStress 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 MBYou 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 MBThe 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 MBBody 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 MBThe "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 MBIf 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 MBStrength 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 MBIt'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 MBSoreness 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 MBGenetics 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...