Fit Body, Happy Joints ®
343 episodes - English - Latest episode: 3 days ago - ★★★★★ - 794 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
#28 Glute training: why we don't do squats & deadlifts (and what we do instead)
September 30, 2021 04:00 - 20 minutes - 13.9 MBYou 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 metabolism 5:30 Why we don’t do deadlifts and squats 9:07 Why we do bodyweight step-ups 10:35 Breaking down a step up 13:58 Why squats are less effective than deadlifts...
#27 How to exercise when you're stressed
September 23, 2021 04:00 - 24 minutes - 16.9 MBStress 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 a particularly mentally stressful time. 2:50 Physical pain associated with mental/emotional stress 6:46 How moderate exercise can...
#27: How to exercise when you're stressed
September 23, 2021 04:00 - 24 minutes - 16.9 MBStress 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 a particularly mentally stressful time. 2:50 Physical pain associated with mental/emotional stress 6:46 How moderate exercise can...
How to exercise when you're stressed
September 23, 2021 04:00 - 24 minutes - 16.9 MBStress 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 a particularly mentally stressful time. 2:50 Physical pain associated with mental/emotional stress 6:46 How moderate exercise can...
#26: Your body before and after baby: it's not just kegels with Lashonda Jones
September 16, 2021 16:00 - 38 minutes - 26.8 MBIf 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 love. She explains that it's never too late to start healing post-natal. Listen to this podcast to learn exercise and foundational principles so you can be successful in your fitness routine a...
#26: Your body before and after baby: it's not just kegels with Lashonda Jones
September 16, 2021 16:00 - 38 minutes - 26.8 MBIf 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 love. She explains that it's never too late to start healing post-natal. Listen to this podcast to learn exercise and foundational principles so you can be successful in your fitness routine a...
Your body before and after baby: it's not just kegels with Lashonda Jones
September 16, 2021 16:00 - 38 minutes - 26.8 MBIf 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 love. She explains that it's never too late to start healing post-natal. Listen to this podcast to learn exercise and foundational principles so you can be successful in your fitness routine a...
#26 Your body before and after baby: it's not just kegels with Lashonda Jones
September 16, 2021 16:00 - 38 minutes - 26.8 MBIf 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 love. She explains that it's never too late to start healing post-natal. Listen to this podcast to learn exercise and foundational principles so you can be successful in your fitness routine a...
4 nervous system "hacks" for better results
September 09, 2021 04:00 - 29 minutes - 20.6 MBThe 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 before and after your workout Mobility drills before and after your workout Perceived effort Bilateral deficit 2:25 What is the nervous system? 8:12 Brea...
#25: Four nervous system "hacks" for better results
September 09, 2021 04:00 - 29 minutes - 20.6 MBThe 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 before and after your workout Mobility drills before and after your workout Perceived effort Bilateral deficit 2:25 What is the nervous system? 8:12 Brea...
#25: Four nervous system "hacks" for better results
September 09, 2021 04:00 - 29 minutes - 20.6 MBThe 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 before and after your workout Mobility drills before and after your workout Perceived effort Bilateral deficit 2:25 What is the nervous system? 8:12 Brea...
#25 Four nervous system "hacks" for better results
September 09, 2021 04:00 - 29 minutes - 20.6 MBThe 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 before and after your workout Mobility drills before and after your workout Perceived effort Bilateral deficit 2:25 What is the nervous system? 8:12 Brea...
#24: How to train your abs/core & 10 core myths
September 02, 2021 04:00 - 37 minutes - 26.1 MBIf 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 Some common beliefs I want to challenge about core work 4:18 Marketing and performance enhancing drugs 8:20 Opposite Position Loadi...
How to train your abs/core & 10 core myths
September 02, 2021 04:00 - 37 minutes - 26.1 MBIf 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 Some common beliefs I want to challenge about core work 4:18 Marketing and performance enhancing drugs 8:20 Opposite Position Loadi...
#24 How to train your abs/core & 10 core myths
September 02, 2021 04:00 - 37 minutes - 26.1 MBIf 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 Some common beliefs I want to challenge about core work 4:18 Marketing and performance enhancing drugs 8:20 Opposite Position Loadi...
Exercise as an emotional defense with Jewel Anderson
August 26, 2021 04:00 - 50 minutes - 34.7 MB"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 the Change Triangle, that can help you dig a layer deeper to uncover what you could be avoiding and defending against using exercise. 2:55 Using exercise a...
#23: Exercise as an emotional defense with Jewel Anderson
August 26, 2021 04:00 - 50 minutes - 34.7 MB"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 the Change Triangle, that can help you dig a layer deeper to uncover what you could be avoiding and defending against using exercise. 2:55 Using exercise a...
#23: Exercise as an emotional defense with Jewel Anderson
August 26, 2021 04:00 - 50 minutes - 34.7 MB"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 the Change Triangle, that can help you dig a layer deeper to uncover what you could be avoiding and defending against using exercise. 2:55 Using exercise a...
#23 Exercise as an emotional defense with Jewel Anderson
August 26, 2021 04:00 - 50 minutes - 34.7 MB"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 the Change Triangle, that can help you dig a layer deeper to uncover what you could be avoiding and defending against using exercise. 2:55 Using exercise a...
How to internalize that You've Done Enough
August 18, 2021 04:00 - 39 minutes - 27 MB"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 shouldn't do more, but also is afraid that you haven't done enough? In this podcast, I'm sharing the softer side of exercise and my philosophy. I share my story behind how and why I transiti...
#22: How to internalize that You've Done Enough
August 18, 2021 04:00 - 39 minutes - 27 MB"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 shouldn't do more, but also is afraid that you haven't done enough? In this podcast, I'm sharing the softer side of exercise and my philosophy. I share my story behind how and why I transiti...
#22 How to internalize that You've Done Enough
August 18, 2021 04:00 - 39 minutes - 27 MB"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 shouldn't do more, but also is afraid that you haven't done enough? In this podcast, I'm sharing the softer side of exercise and my philosophy. I share my story behind how and why I transiti...
#21: De-bunking that burning more calories leads to faster weight loss
August 12, 2021 04:00 - 21 minutes - 14.6 MBWe 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 necessary, and in fact, not recommended. Constrained energy expenditure, discovered by Dr. Herman Pontzer, says that the human body stays within a narrow window of total numbe...
De-bunking that burning more calories leads to faster weight loss
August 12, 2021 04:00 - 21 minutes - 14.6 MBWe 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 necessary, and in fact, not recommended. Constrained energy expenditure, discovered by Dr. Herman Pontzer, says that the human body stays within a narrow window of total numbe...
#21 De-bunking that burning more calories leads to faster weight loss
August 12, 2021 04:00 - 21 minutes - 14.6 MBWe 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 necessary, and in fact, not recommended. Constrained energy expenditure, discovered by Dr. Herman Pontzer, says that the human body stays within a narrow window of total numbe...
#20: Why impact isn't the enemy: if, why, and how to add impact to your routine
August 05, 2021 04:00 - 22 minutes - 15.2 MBIn 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 certain ways and certain doses for certain people. Tune in to hear my opinion about high impact exercises like plyometrics and jumping, what the ben...
#20: Why impact isn't the enemy: if, why, and how to add impact to your routine
August 05, 2021 04:00 - 22 minutes - 15.2 MBIn 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 certain ways and certain doses for certain people. Tune in to hear my opinion about high impact exercises like plyometrics and jumping, what the ben...
#20 Why impact isn't the enemy: if, why, and how to add impact to your routine
August 05, 2021 04:00 - 22 minutes - 15.2 MBIn 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 certain ways and certain doses for certain people. Tune in to hear my opinion about high impact exercises like plyometrics and jumping, what the ben...
Why impact isn't the enemy: if, why, and how to add impact to your routine
August 05, 2021 04:00 - 22 minutes - 15.2 MBIn 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 certain ways and certain doses for certain people. Tune in to hear my opinion about high impact exercises like plyometrics and jumping, what the ben...
#19: Hack your endorphins to love your workouts
July 29, 2021 04:00 - 20 minutes - 14.4 MBIn 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 trigger the reward systems of your brain to avoid them and develop a negative relationship with your workouts. I may be the first person to give you pe...
Hack your endorphins to love your workouts
July 29, 2021 04:00 - 20 minutes - 14.4 MBIn 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 trigger the reward systems of your brain to avoid them and develop a negative relationship with your workouts. I may be the first person to give you pe...
#19 Hack your endorphins to love your workouts
July 29, 2021 04:00 - 20 minutes - 14.4 MBIn 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 trigger the reward systems of your brain to avoid them and develop a negative relationship with your workouts. I may be the first person to give you pe...
#19: Hack your endorphins to love your workouts
July 29, 2021 04:00 - 20 minutes - 14.4 MBIn 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 trigger the reward systems of your brain to avoid them and develop a negative relationship with your workouts. I may be the first person to give you pe...
#18: Why your muscles aren't growing part four: nutrition addition with Katherine Andrew
July 21, 2021 04:00 - 51 minutes - 35.3 MBBuilding 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 after your workout, the importance of carbs, how under-eating can backfire, protein powder, and more. 3:00 What Katherine Recommends For Building Muscle 6:55 Amino A...
Why your muscles aren't growing part four: nutrition addition with Katherine Andrew
July 21, 2021 04:00 - 51 minutes - 35.3 MBBuilding 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 after your workout, the importance of carbs, how under-eating can backfire, protein powder, and more. 3:00 What Katherine Recommends For Building Muscle 6:55 Amino A...
#18 Why your muscles aren't growing part four: nutrition addition with Katherine Andrew
July 21, 2021 04:00 - 51 minutes - 35.3 MBBuilding 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 after your workout, the importance of carbs, how under-eating can backfire, protein powder, and more. 3:00 What Katherine Recommends For Building Muscle 6:55 Amino A...
#17: Chronic inflammation could be why your muscles aren't growing (part three)
July 15, 2021 18:00 - 35 minutes - 24.7 MBIf 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 chronic inflammation in the musculoskeletal system: stress, overuse, trauma, and dehydration/nutritional defici...
Chronic inflammation could be why your muscles aren't growing (part three)
July 15, 2021 18:00 - 35 minutes - 24.7 MBIf 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 chronic inflammation in the musculoskeletal system: stress, overuse, trauma, and dehydration/nutritional defici...
#17 Chronic inflammation could be why your muscles aren't growing (part three)
July 15, 2021 18:00 - 35 minutes - 24.7 MBIf 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 chronic inflammation in the musculoskeletal system: stress, overuse, trauma, and dehydration/nutritional defici...
Why your muscles aren't growing part two: under-training, over-training, and both
July 07, 2021 04:00 - 39 minutes - 27 MBThere 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 effort you're putting into your workouts, you should listen to this episode. I give suggestions on how to know if you are overtraining, ...
#16 Why your muscles aren't growing part two: under-training, over-training, and both
July 07, 2021 04:00 - 39 minutes - 27 MBThere 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 effort you're putting into your workouts, you should listen to this episode. I give suggestions on how to know if you are overtraining, ...
#16: Why your muscles aren't growing part two: under-training, over-training, and both
July 07, 2021 04:00 - 39 minutes - 27 MBThere 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 effort you're putting into your workouts, you should listen to this episode. I give suggestions on how to know if you are overtraining, ...
Why your muscles aren't growing part one: poor muscle stimulus
July 01, 2021 04:00 - 50 minutes - 34.8 MBListen 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 metabolism and the healthier many other processes in our bodies. We also resist aging, and are able to stay limber and fit and independent for much longer. We ...
#15 Why your muscles aren't growing part one: poor muscle stimulus
July 01, 2021 04:00 - 50 minutes - 34.8 MBListen 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 metabolism and the healthier many other processes in our bodies. We also resist aging, and are able to stay limber and fit and independent for much longer. We ...
#15: Why your muscles aren't growing part one: poor muscle stimulus
July 01, 2021 04:00 - 50 minutes - 34.8 MBListen 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 metabolism and the healthier many other processes in our bodies. We also resist aging, and are able to stay limber and fit and independent for much longer. We ...
#14: Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol
June 24, 2021 17:00 - 44 minutes - 30.6 MBIf 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 hoping for because of potentially messing with your cortisol and hormonal balance. One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging “gri...
Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol
June 24, 2021 17:00 - 44 minutes - 30.6 MBIf 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 hoping for because of potentially messing with your cortisol and hormonal balance. One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging “gri...
#14 Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol
June 24, 2021 17:00 - 44 minutes - 30.6 MBIf 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 hoping for because of potentially messing with your cortisol and hormonal balance. One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging “gri...
#14: Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol
June 24, 2021 17:00 - 44 minutes - 30.6 MBIf 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 hoping for because of potentially messing with your cortisol and hormonal balance. One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging “gri...
#13 Cardio Part 2: How much steady state cardio is best?
June 17, 2021 04:00 - 37 minutes - 25.9 MBIn 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 Exercise 6:50 What Happens When you Overwhelm Your Body 10:57 What is Steady State Cardio? 12:45 LISS (Low Intensity Steady State Cardio) 14:17 MISS...