The Dr. Shannon Show

If your body is feeling broken down from a lot of intense exercise but you're afraid that doing less will cause weight gain, this episode is for you.

0:00: Introduction 
0:50: Shannon’s experience with overexercise 
7:15: Energy expenditure 
11:15: Fitness watches
12:30: Why trackers are not an accurate representation of energy expended 
17:30: Example of this energy expenditure 
20:35: Bottom line
22:30: Burnout Bootcamp

Study referenced

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Better software makes for better functioning hardware. 

In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system).

Improving our visual and vestibular system can make it easier for us to see results from our workouts and will allow us more freedom of movement along the way.

4:00  Nervous system input 

8:10 The cause of muscle tightness

10:33  Visual and vestibular input

14:05  Proprioceptive system 

18:42  How these systems affect exercise 

21:00  How to improve your vestibular system

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Do women HAVE to lift heavy to see muscle growth and stay strong as we age? The answer in Shannon's perspective: no. Current literature suggests that you can use a wide variety of loading ranges, and still see muscle growth and results. Shannon explores why this is being recommended and challenges the idea that you have to lift heavy to improve body composition, improve muscle mass, and stay healthy as you age.

0:00: Introduction 
2:07: Do you have to lift heavy to see results?
4:24: Should perimenopausal women do hypertrophy or strength training? 
7:55: Hypertrophy and strength gains cannot be fully separated
9:05: Muscle fiber recruitment
10:00: Mechanical load to the muscles
11:54: Heavy lifting and joint health considerations 
14:12: Changes that occur during peri- and postmenopause
19:40: Lifting heavy weights is not required for a strong muscle stimulus  
25:22: Summary

Study referenced 
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Reproductive health is a sign of overall health. Lifestyle, environmental, and dietary changes can improve endocrine health, fertility and have long-term health benefits. Dr. Audrey Gaskins talks about lifestyle, dietary, and exercise modifications to improve reproductive health.

0:00: Introduction
3:30: Dr. Gaskins’s research focus
4:58: Fertility endpoints and time windows 
6:12: “Lowest hanging fruit” for improving fertility 
10:00: Environmental factors that can affect fertility 
16:09: Symptoms of endocrine disruption 
20:15: Exercise recommendations for women who are trying to conceive 
23:38: Does exercise affect male fertility?
24:35: The benefit of weight training for female fertility 
25:25: The 3 pillars for overall and reproductive health 

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Are you someone who uses exercise as "therapy"? Exercise can improve stress resilience, but it can also add to your stress. Chronic stress can contribute to body composition changes, metabolic disease, and more. In this episode, Shannon discusses how chronic stress affects your hormones, how to know if you are chronically stressed, and how to identify if your workouts are adding or subtracting to your stress levels.

 0:00: Introduction 
1:12: How does stress affect your hormones and nervous system?
6:15: The relationship between cortisol and insulin
7:48: Shannon’s personal experience with stress and body composition 
14:20: How do you know if you’re in chronic stress mode?
15:14: How can we use exercise to make us more stress resilient? 
21:11: Endorphins 
23:22: Will you gain weight if you back off of your exercise intensity?
24:46: Shannon’s thoughts on why exercise should not be used as therapy
27:17: Summary and key takeaways 

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Semaglutide is a drug that you may have heard of under the brand names Ozempic or Wegovy. This drug is used to treat diabetes but is also used for weight loss. In today's episode, endocrinologist Dr. Arti Thangudu breaks down who this drug is indicated for, who it is NOT indicated for,  the side effects, and more.

0:00: Introduction
2:24: What is Semaglutide and how does it work?
5:15: How do these medications impact weight and appetite?
7:14: Are there any effects on mental health?
8:17: Who is this indicated for?
13:05: How is social media affecting the supply of this medication?
15:35: Who shouldn’t be taking this medication? And who should or should not prescribe it?
19:10: The effects on lean muscle mass
21:10: Mistakes in prescribing these medications
24:20: Should you be on these medications long term? 

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The somatic nervous system is responsible for sending your brain information via your five senses. You can use tools such as mobility and touch to stimulate your somatic nervous system, improving your brain's "map" to your muscles and therefore improving activation in your workouts.

0:00: Introduction 
3:38: What is the somatic nervous system?
6:53: Inputs and outputs 
9:45: Stimulating mechanoreceptors to improve your results
14:30: Tools for improving the motor map of the body 
21:13: Jammed joints lead to weak muscles 
25:25: Using physical touch to improve muscle activation 
26:44: Summary 

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We train our muscles and our cardiovascular system. We can also train the network that we don't see: our nervous system. 

In this episode, Shannon focused on the autonomic nervous system. She talks about sympathetic and parasympathetic activation and how each influences your fitness results. She provides tangible tools and takeaways to start training your nervous system more effectively.

0:00: Intro

3:16 Breaking down the different parts of the nervous system

6:27 How your nervous system heals your body post-exercise

11:27 How does the act of exercising affect your autonomic nervous system? 

13:05 How to know whether your workout activated your parasympathetic nervous system or your sympathetic nervous system

15:00 How the nervous system is activated with strength training 

17:25 Is stimulating your sympathetic nervous system necessary to see results? 

22:00 How to know if you’re in a chronic state of sympathetic nervous activation 

22:45 What to do if you identify you’re in a chronic sympathetic state

25:20 How to assess if you aren’t recovering 

28:37 How to train you autonomic nervous system

29:31 How to train your nervous system in your warm-ups

34:35 How to train your nervous system in your cool-downs

38:57 Summary 

 

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If getting leaner is your goal, nutrition should be your main focus. In this episode, I talk to Registered Dietitian Hope Fitzgerald Brandt. We talk about her own journey with weight loss, what to change if you have a lot of weight to lose, and what to tweak if you have the last 10 lbs or so to lose.

0:00: Introduction
3:58: How Hope approaches weight loss and aesthetic goals
5:35: Hope’s personal journey with weight loss
9:30: Going beyond “eating clean”
11:50: What does it mean to be in a slight caloric deficit?
18:10: Protein recommendations
21:22: What to do if you don’t want to track macronutrients
25:55: Myth busting: “Starvation mode”
33:14: A conversation around hormones
35:45: Overview of how to change your nutritional approach
38:25: How to work with Hope

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"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episode, Shannon breaks down how exercise affects leanness.

0:00: Introduction 
1:43: Low Energy Availability (LEA)
7:22: Systematic Review of exercise alone for weight loss
9:20: Fitness trackers and weight loss
14:42: How exercise CAN affect weight loss
17:15: How does exercise use fat as fuel?
23:00: Should you increase your step count to accelerate weight loss?
24:15: How much exercise should you be doing if leanness is your goal?
28:27: Should you track your cardio, strength training, or calories burned?

 
First systematic review referenced
Study about fitness trackers
Study about weight loss and steps

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Pilates is very popular right now. But is it "enough" for the modern woman?

0:00: Introduction 
3:20: Why is Pilates so popular right now? Moving from high to low intensity 
7:42: Pilates marketing 
9:40: Pilates background
11:10: Pros of Pilates 
15:37: Cons of Pilates 
22:36: Complex moves and how they affect hypertrophy
27:33: Myth busting: “Pilates will make you long and lean”
30:35: Myth busting: “Pilates will tone your body”
32:15: Myth busting: “Pilates is hard/burns so it must be effective”
36:57: So is Pilates enough?
39:51: Shannon’s bias and informed opinion 
42:00: How do we incorporate Pilates into Evlo?

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What is "mom butt," and how can you address it? Does core stability work actually "shrink" your waist? Are crunches safe for postpartum women? Dr. Amelia Ponchur, pelvic floor and women's health physical therapist, discusses all these topics and more.

0:00: Introduction
3:30: What is “mom butt”?
10:04: What is the best way to hold a baby?
11:33: How do your feet affect your pelvic floor?
19:07: How should you work your glutes if you think you have mom butt?
23:35: Core stability: Can it “make your waist smaller?”
30:05: How to use your breath to your advantage
33:08: Does everyone need core stability?
35:25: Are crunches cancelled?
39:10: Are crunches contraindicated if you have prolapse?
43:45: Breathe Better with Amelia 

Dr. Amelia's course
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"Listen to your body" has become a cliche in the wellness world. What does it even mean, and how can you do it? Shannon and Payton break down what listening to your body means from a neurology standpoint, how it can improve your body image AND your results, and they break down a step-by-step process for being a better listener of your own body.

0:00: Introduction 
1:14: What “listening to your body” means from a nervous system standpoint
5:45: The power of listening to your outputs
9:20: Age is not a diagnosis 
11:10: Why do people struggle with this concept?
16:12: Using exercise to buffer emotions
19:22: Societal standards and implications
21:10: How listening to your body could be taken in the wrong way 
28:16: How gentle consistency comes into play 
30:55: How to know if you need rest 
36:46: How to listen to your body: Step 1- Set guidelines for yourself 
39:35: How to listen to your body: Step 2- Assess your body before you work out 
43:25: How to listen to your body: Step 3- Assess yourself during the workout 
47:10: How to listen to your body: Step 4- Assessing how your workout routine is affecting you as a whole

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We don't do a lot of stretching. I know that's a big shift for many, and in this episode, I want to explain why.

0:00: Introduction 
5:20: Tightness is a symptom, not a cause 
7:48: “Security system” of the body 
14:05: Why might tightness happen?
15:35: Reasons for chronic tightness
18:18: Should we be stretching to solve tightness?
19:29: Are there benefits to stretching?
20:22: What does stretching do to the tissues of your body?
23:55: So what CAN improve mobility?
28:10: Importance of addressing why your tissues are getting tight in the first place
31:10: But shouldn’t we stretch after working out?
33:52: What about gentle stretching?

 
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In this episode, Shannon breaks down what "toning" really means, how to body recomposition, the five basics for results, and how much volume to add for muscle growth.

0:00: Introduction
5:30: “Toning” and “tightening” (Episode 70)
8:35: High rep, low load workouts
12:10: What is good for fat loss?
16:38: Sustainable body recomposition (Episode 77)
18:52: Nutrition + body recomposition
27:27: Training + body recomposition
34:23: Recovery + body recomposition
39:37: Volume needed for muscle growth (Episode 98)
46:32: Do you need to do 10 sets per week per muscle group for muscle growth?

Meta analysis referenced

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In this episode, Shannon summarizes the highlights from three past episodes about cardio. She talks about why cardio isn't the best tool for fat loss, how to incorporate HIIT, and the differences between light intensity and moderate intensity steady state cardio.

0:00: Introduction
2:10: Cardio should not be a tool to expedite fat loss (Episode 95)
4:03: Moderate-intensity cardio and group classes
6:12: Why tracking calories burned might work against you
12:10: The downward spiral
14:17: How much HIIT is the right amount? (Episode 12)
20:22: Short, intense exercise vs. longer, gentle exercise
22:22: How to structure your own routine
24:48: Do you HAVE to do HIIT to receive benefits from your routine?
29:04: What is steady-state cardio? (Episode 13)
30:58: LISS vs. MISS
33:28: When should you adjust your routine?
35:24: How to incorporate HIIT and steady-state cardio 

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In celebration of the 100th podcast episode, Shannon is summarizing some of the "best of" episodes on various topics! First up: how to improve workout efficiency and feel better. Shannon summarizes 6 episodes: #7, #9, #48, #51, #74, and #97.

0:00: Introduction
3:28: How to know if your workouts are productive or just hard (Episode 7)
8:13: Specifics of productive vs. hard workouts
9:15: How to cut your workout time in half (Episode 9)
11:01: Recommendations for better results in shorter workouts
18:13: How to have a stronger body with less back pain (Episode 48)
19:26: Pain is a symptom
24:00: Exercise selection and programming
26:07: Overuse
26:36: Physical trauma
27:04: Nutritional deficiencies
28:28: When to mix it up vs. keep it the same (Episode 51)
29:00: Why soreness is not a reliable indicator of effectiveness of your workout
31:16: Is it ever beneficial to mix up your routine?
34:11: Exercising in heat (Episode 74)
36:10: Why cold is not ideal for strength training
37:50: Strength training in warmer rooms
40:33: Minimum amount of exercise for results (Episode 97)
43:00: What to do when it comes to gaining muscle 

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If you want better glute gains, listen to this episode! Shannon discusses the most common mistakes and her suggestions on what to do instead.

 0:00: Introduction 
0:58: Overuse
3:42: “Booty banded” exercises 
5:23: Not getting close enough to muscle failure 
6:21: Lack of glute engagement 
10:18: Summary

Step-up demo 

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How many sets/week is best for muscle growth? Shannon aggregates the research and her experience to give you guidelines for the best, most sustainable results.

0:00: Introduction
3:35: Recommended volume for muscle growth
9:08: What does this information mean for us practically?
14:11: “Optimal” vs. practical/sustainable
17:35: Variability in programming
20:34: Recommendations for adjusting volume dosage
25:53: Conclusion

Meta analysis referenced 

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What do you do when life happens, and you just can't commit much time to exercise? In this episode, I discuss the minimum amount of exercise I recommend to either maintain or progress.

0:00: Introduction 
3:13: Does exercise affect fat loss?
4:38: Dosage for muscle gain for newbies and trained individuals 
9:28: Example of mini class schedule you could take for a week 
11:00: What about cardio?
13:25: Summary

Classes referenced:
Full Body 1
Full body 2
Core mini

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If improving body composition (and sustaining it) is your goal, overworking is not the answer. In this episode, I provide the first half of a workshop that I led on the Evlo membership. I debunk myths, filter the noise, reference recent research, and guide you on what to avoid and what to focus on for better results without depleting yourself.

0:00: Introduction 
2:58: Workshop introduction 
10:38: Common fitness mistakes
11:28: Common fitness mistakes: moderate-intensity category
19:33: Common fitness mistakes: low-intensity category
25:54: How fitness actually works 
28:35: Top concerns when suggest focusing on muscle building 

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There is a common mistake people make in the new year: they cut calories too low and add too much cardio. I speak on the science behind how this affects your metabolism and why it often leaves you in a worse place than when you started. I give my suggestion on what to focus on instead.

 0:00: Introduction 
00:43: The common New Year mistake
2:10: Why under eating and overdoing cardio backfires
8:50: What to do instead

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In this episode, I talk about how I changed my body composition this year through a muscle-forward approach and gentle consistency.

0:00: Introduction 
3:06: Misconceptions about a muscle-forward approach 
7:10: Things to consider before hearing Dr. Shannon’s results 
8:23: Dr. Shannon’s results of 2023
11:10: Setting the foundation for these results 
16:42: What Dr. Shannon learned this year
21:00: Nutrition
23:25: Workouts 
24: 53: Goals moving forward

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Dr. Arti Thangudu is an Endocrinologist and triple board-certified MD. In this episode, Dr. Thangudu debunks myths around "hormone balance," specifically thyroid hormone. We discuss weight loss and cortisol, CGMs, "balancing" blood glucose, and more.

00: Introduction
2:22: Myths about "hormone balance"
7:45: Exercise and hormone health
12:03: Overexercise and chronic stress
19:17: Continuous glucose monitors and the general public
24:50 Food and blood sugar

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Cycle syncing is very popular right now. On the one hand, we love that it encourages you to step away from the constant torturous workouts and vary your intensity based on how you're feeling. There is not a lot of research on the effectiveness of cycle syncing, but Dr. Shannon and Dr. Payton share their thoughts, and how to use cycle syncing to keep your body balanced. 

0:00: Introduction 
1:56: What is cycle synching?
4:00: Why we like this trend 
6:42: Is it cycle synching that’s balancing your hormones?
8:23: Muscle effects on hormones
10:24: Misconceptions about gaining muscle
12:30: Can you gain muscle while following typical cycle synching model?
15:02: Using trackers for cycle synching 
19:10: Using Evlo while cycle synching 

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This episode is not for beginners - but for the modern woman who is training but struggling to see results. We review the "5 basics," and I give more advanced tips on how to make your workouts higher payoff without depleting you. 

0:00: Introduction 
8:33: Reviewing the 5 basics
12:16: Tips for programming 
14:38: Tips for exercise selection
19:56: Tips for progressive overload 
30:53: How many sets do you need for muscle growth?
35:14: Tips for nutrition
36:35: Tips for recovery 
39:56: Summary

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Study about heavy vs. lighter lifting

Meta-analysis about sets/week

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Burning off holiday food is ineffective and can taint your relationship with food and exercise. In this episode, I speak about how to re-wire your brain around food and exercise this time of year. I also talk about how your workouts can benefit from enjoying larger meals this time of year. 

0:00: Introduction
2:20: Neuroplasticity
8:08: Why burning off what you eat is not an effective strategy
10:49: Recommendation for your workout the day after Thanksgiving

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Did you know that many "weight loss" plans intentionally drop your calories too low, so you often gain the weight back and have to return to their program? Registered Dietitian Miranda Galati speaks to this problem and how to build a better relationship with food. We discuss a balanced plate, emotional vs. physical hunger, and more. 

0:00: Introduction 
3:13: Miranda’s personal relationship with food and exercise 
9:34: Potential long-term consequences of not addressing gut issues 
11:39: Miranda’s current philosophies on nutrition 
15:07: Differences between emotional and physical hunger 
21:15: The balanced plate 
24:16: The impact of stress 
28:21: Miranda’s experience with Evlo
31:31: “Tune out the noise and turn inward”
34:17: How to work with Miranda 

Free guide from Miranda: How to find balance with food
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We tend to fall into two patterns over the holidays:

1. You add extra cardio to "burn off" food that you enjoyed over holiday parties 

or 

2. You get so overwhelmed that you throw in the towel completely. 

In this episode, I explain how longer, moderate-intensity workouts are not the answer this time of year and how to set an effective routine that will not burn you out. 

0:00: Introduction 
2:54: Typical holiday exercise patterns vs. a new approach
5:50: The stress bucket 
11:00: Dr. Shannon's personal example 
17:31: How to build an effective program without burning out 
20:22: Moderate intensity fitness classes 
24:20: How to adapt your schedule around the holidays 
26:50: Incorporate more time for relaxation 
27:46: How to assess if your routine is overflowing your stress bucket 
34:35: Summary

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How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode. 

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Using exercise to increase your caloric burn is actually not as effective as we've been taught to believe. I explain why this is and how to use exercise in a way that will be more impactful and sustainable. 

0:00: Introduction 
2:35 Using exercise to build muscle vs. to “get lean”
5:42: Why burning calories is not a very important metric 
11:11: Exercise selection when working out to burn more calories
12:59: “Hard exercises”/compound movements 
16:30: Listening to your body 
19:17: What to focus on instead

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Metabolism as you age study

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It's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct is to push shoulders down and back, stretch, get massages, and avoid working the upper trap muscle. 

Dr. Payton and Dr. Shannon discuss how these things could worsen the problem and what to try instead. 

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There are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get enough stimulation with your upper and lower body exercises. In this episode, I discuss all those myths and how to train your abs for hypertrophy (muscle growth). 

0:00: Introduction 
1:12: Core Stability Program
3:18: Muscle hypertrophy 
6:52: Myth: “Everything is core work”
12:27: Myth: “You should work the abdominals for 5-10 minutes straight”
15:47: Myth “You should work your abdominals every day”
17:21: Summary

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You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, as long as the lift is taken close to failure.

However, there seems to be a minimum amount of resistance you need to use to grow muscles, and if you use any lighter, it doesn't seem to have much effect.

Dr. Payton and Dr. Shannon walk you through the process of calculating your one rep max, so you can work backward to figure out the minimum amount of resistance to use in each lift.

One rep max calculator

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If you've exercised, you are familiar with the love/hate relationship you have with the "muscle burn." But what is this actually doing? Is it burning fat? Is it "toning" an area? Is it building muscle? Why is it happening? All these things are discussed in this episode. 

0:00: Introduction 
2:00: The “3 M’s” to muscle growth 
3:23: 1st M: Mechanical load (How heavy should I be lifting?)
11:15: 2nd M: Muscle damage or EIMD
14:47: 3rd M: Metabolic stress or “the burn”
19:23: Barre and Pilates 
22:55: Heavy lifting does not necessarily equate to high mechanical load to the muscle
24:55: Summary 

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Dr. Payton and Dr. Shannon discuss:

Why you get sore

Why soreness is not a reliable indicator of your workout's effectiveness

What to do when you ARE sore

What to do when you're constantly sore

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What does it mean to be metabolically flexible, and how can we improve our metabolic flexibility? Cynthia Thurlow is a nurse practitioner, author of Intermittent Fasting Transformation, TedX speaker, and host of the Everyday Wellness Podcast. We talk about improving insulin sensitivity, how to fast around your cycle, how to fast if you're non-cycling, and more.

0:00: Introduction 
2:08: Signs/symptoms that you may be insulin resistance 
6:27: Sugar burner vs. fat burner
8:45: What we do in our 30s, 40s, and 60s affects our function in our 60s and beyond 
10:45: First steps to take in improving your metabolic flexibility
19:20: Fasting for individuals <35 y/o
22:21: Fasting for individuals >35 y/o
24:10: Exercising in a fasted state
28:40: Importance of building muscle mass 
31:35: How to find Cynthia Thurlow

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Cardiovascular training is important. But you don’t have to do TONS of separated cardio for your heart health.

In this episode, Shannon and Payton discuss how much cardio you actually need, different types of cardio activities, and how to incorporate HIIT training into a balanced routine!

Episode about measuring recovery 

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How often do we hear someone in their 30’s, 40’s, and beyond tell someone in their 20’s:

“What I would give to have my old metabolism back and eat whatever I want.”

The belief that a declining metabolism is an inevitable part of adulthood causes people to feel helpless and that they can’t do anything about it. 

But emerging evidence shows that a decrease in metabolism isn’t an inevitable part of adulthood, at least in early adulthood from ages 20-60ish. 

Shannon discusses this study and how to keep your metabolism high as you age. 

0:00: Introduction
2:02: Description of research study 
5:13: Reasons why your body composition may change as you age 
7:30: Insulin sensitivity/resistance 
9:41: Constrained Total Energy Expenditure
14:12: What CAN exercise do for your metabolism?
19:50: The downward spiral 
20:49: The upward spiral 
24:12: Does your metabolism change during menopause?
25:12: What is happening after the age of 60?

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Ankle and wrist weights have become increasingly popular, but what are they REALLY doing for your body? Dr. Payton and Dr. Shannon discuss their opinions on when to use ankle/wrist weights and when not to use them. 

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When your workouts are higher quality, you will feel better, have to workout for less time, and see better results. 

In this episode, Dr. Shannon discusses the physics principles that make certain exercises high payoff and low physical cost. 

0:00: Introduction
6:40: Opposite position loading
13:25: How to feel this principle in your workouts 
15:06: Resistance curves of exercises 
19:06: Early-phase loading 
21:09: Late-phase load example
24:07: Benefit of focusing on one muscle group at a time 
31:08: Applications once you choose an exercise that fits all 3 principles 
32:52: Summary 

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Elbow pain is common in bicep work or for other arm exercises. In this episode, Dr. Payton and Dr. Shannon explain some anatomy of the bicep and give great tips for avoiding cranky elbows while working the biceps or other arm muscles. 

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Are you confused about what you "can" or "should" do to train your trunk and pelvic muscles before, during, and after pregnancy? What should you do to prepare your body BEFORE you get pregnant? Can you eliminate the "mom pooch?" These are all questions addressed by pelvic and women's health physical therapist Dr. Amelia May. 

0:00: Episode and Dr. Amelia May, PT, DPT introduction
1:47: Preparing for pregnancy 
3:34: How to train your core in your 1st and 2nd trimesters 
7:18: Evlo-specific Burn class in your 1st and 2nd trimesters
8:40: Diastasis recti: what is it and can you prevent it?
11:40: Postpartum training 
15:09: “Mom pooch”
19:50: How to work with Dr. Amelia! 

Work with Amelia
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In this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees passing your toes. 

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The world of pelvic health is quickly changing, and important for anyone to understand. Dr. Amelia May, PT, DPT is a pelvic health physical therapist who breaks down exactly how to train your pelvic floor and deep core muscles. She breaks down myths and misunderstandings about the "core." 

1:28: Dr. Amelia May, PT, DPT introduction and background 
3:04: What is the deep core? And what is its function?
6:40: How to train the pelvic floor and diaphragm 
10:00: Diaphragmatic breathing 
12:25: Should you kegel during functional activities and exercises?
13:30: Should you purse lip breathe during all exercises?
15:00: Should your core be “turned on” all the time?
17:52: Contracting your transverse abdominis
20:58: Signs and symptoms of potential pelvic floor issues 
27:45: Hyporepressives 
31:38: When should you go see a pelvic floor PT?

Work with Amelia
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There is a fad going around social media about crunches being "bad" or "ineffective." Payton and Shannon break down the question of if you should stop doing them in this week's One Question Monday. 

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What is the difference between maintaining your muscle mass and building it? We teach you how to know whether you should be in maintenance or build mode, how to adjust your training, and how to track muscle gain, maintenance, or loss. 

1:44: What is maintenance mode?
3:30: Importance of focusing on muscle building as early as possible
4:17: Example of how age-related loss in muscle mass can occur 
10:34: Why we shouldn’t fear “getting bulky/bigger”
12:50: How to know if you’re ready for maintenance 
13:43: Genetics
14:44: Age 
16:09: Seasons of life 
17:06: Aesthetics 
18:07: Difference between build mode and maintenance mode 
20:08: Difference in training between these two modes 
21:24: RPE scale
25:00: Training in build mode for some muscles, but maintenance mode for others
28:40: Changes in training if you want to build muscle while losing fat 
31:30: How do you measure whether you are losing or gaining muscle?
34:23: Suggestions for how to make small tweaks

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Today, physical therapists Dr. Payton and Dr. Shannon will discuss why they don't do many overhead presses in their classes. If overhead presses are working for you - carry on! They are not dangerous or bad. We are discussing our reasoning for choosing different exercises to target the deltoids. 

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Body recomposition is a three-pronged approach that involves a balance between nutrition, training, and recovery. Body composition isn't everyone's goal, and that's completely ok! Skip this episode if it's not your goal.

00:30: Episode disclaimer
2:45: Muscle hypertrophy without over stressing system
4:05: Shannon’s experience with overexercise
6:35: What is body recomposition?
9:28: How nutrition plays a role
17:47: How training plays a role
20:55: What does it take to build muscle?
31:30: How do you measure muscle growth/fat loss?
34:18: Shannon’s personal experience with body recomposition

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OQM (One question Monday) is a new series where Shannon and/or Payton answer one of your questions in 15 minutes or less! 

Today, Shannon and Payton are discussing fears around getting bulky. Listen to learn why you may have that bulky appearance, why to not be afraid of gettin bulky, and how to maintain your muscle mass. 

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