The Dr. Shannon Show

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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


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

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

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

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

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

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

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

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

Studies referenced:
#1
#2
#3

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

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

Tools to measure recovery blog post referenced

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

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

Study on metabolism throughout lifespan

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

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

Study #1 referenced
Study #2 referenced

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

Cycle syncing episode referenced 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Episode #139 (referenced in episode)

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

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

Study referenced

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

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

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

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

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

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

Study referenced

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

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

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

Study 1 referenced
Study 2 referenced

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

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

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

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

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

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

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

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

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

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

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

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

Previous episode: Where is your calorie burn plateau?

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

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

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

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

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

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

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


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

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

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

Pilates episode
RMR calculator
Study referenced for this episode

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

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

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

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

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

Study one
Study two
Study three
Study four

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

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

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

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

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Study referenced 

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

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

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

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

Study referenced 

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

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

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

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


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

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

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

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

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

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

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

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

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

Study referenced

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

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

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

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

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14 day free trial
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To try Evlo for 2 weeks free, visit www.evlofitness.com