#221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement
Thu, 05 Jun 2025
5 lbs of muscle episodes:#197: How to build 5lb of Muscle in 2025Coffee Chat: My journey of building...
#220: How to Body Recomposition in a Sustainable, Effective Way
Thu, 29 May 2025
0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercis...
#219: Cardiovascular Aging: How to Measure and Improve It
Thu, 22 May 2025
0:00: Introduction to cardiovascular aging 2:00: How does the cardiovascular system age, and why sh...
#218: How to train your nervous system and improve vagal tone
Thu, 15 May 2025
Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you ...
#217: Body Image and Body Dysmorphia with Psychiatrist Margaret Duncan
Thu, 08 May 2025
We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan dis...
Coffee Chat with Interior Designer Coco Greenblum
Fri, 02 May 2025
Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office...
#216: What men and women should do when trying to conceive with Dr. Natalie Crawford
Thu, 01 May 2025
Whether you are currently trying to conceive or planning to do so in the next few years, this episod...
#215: Freezing your eggs, how our reproductive system changes with age, and more with Dr. Natalie Crawford
Thu, 24 Apr 2025
Reproductive health is a major part of our overall health, whether you're family planning or no...
#214: How often should you work a muscle each week?
Thu, 17 Apr 2025
How many days/week should you work each muscle? And how many sets are needed in each workout? Shanno...
#213: Understand your hormones in each decade with Dr. Jessica Shepherd
Thu, 10 Apr 2025
Hormones change throughout a woman's life, and it's important to be educated about how and...
#212: Building 5lb of muscle: how long does it take, member tips, and more
Thu, 03 Apr 2025
Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strengt...
Coffee Chat with Olivia Adriance: Pregnancy Q&A
Fri, 28 Mar 2025
Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your qu...
#211: How to get fit during pregnancy
Thu, 27 Mar 2025
Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current lit...
Mini: Will your waist get thicker by training abs?
Tue, 25 Mar 2025
Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton dis...
#210: Does strength training cover all your bases for generalized health & fitness?
Thu, 20 Mar 2025
You may want a more fit-looking body, but other things are likely important to you as well: strength...
#209: AMA: Accuracy of Body Composition Scales, Splitting Workouts in Half, and More
Thu, 13 Mar 2025
1:05: Why ball crunches over regular crunches? 2:43: How accurate are body composition scales? 4:4...
#208: Genetics and somatotypes - should you train for your body type?
Thu, 06 Mar 2025
You may have heard of the different somatotypes. Somatotypes categorize someone based on their body ...
#207: How does creatine affect body composition?
Thu, 27 Feb 2025
Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shan...
Ask an RD: Reverse dieting with Hope Brandt, RD
Tue, 25 Feb 2025
What is reverse dieting, and is it something you should implement to reach your goals? Registered Di...
#206: Weight lifting & fertility with Dr. Payton Busker
Thu, 20 Feb 2025
What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Pa...
Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD
Tue, 18 Feb 2025
If you have a body recomposition goal, you will calculate your total daily energy expenditure to giv...
Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more
Fri, 14 Feb 2025
Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answ...
#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It
Thu, 13 Feb 2025
Have you ever tried an intense fitness program, done it for a few weeks, and quit because of sorenes...
Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD
Tue, 11 Feb 2025
Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier bod...
#204: Does strength training double as cardio?
Thu, 06 Feb 2025
You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?&...
Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD
Tue, 04 Feb 2025
When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how ...
#203: Can you target different portions of the same muscle? Breaking down regional hypertrophy
Thu, 30 Jan 2025
Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon ...
Ask an RD: How much protein can you eat at one time? With Hope Brandt, RD
Tue, 28 Jan 2025
In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you s...
#202: 200TH EPISODE BEST OF: Pilates & Megaformer: do they build muscle, tone, or "lengthen?"
Thu, 23 Jan 2025
In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payto...
Ask an RD: How do you avoid, prevent, and improve bloating? With Allie Chilcote, MS, RD, LD
Tue, 21 Jan 2025
Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode ...
#201: 200TH BEST OF: Zone 2 cardio
Thu, 16 Jan 2025
What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much...
Ask an RD: Are sugar alternatives really "better" than table sugar? With Hope Brandt, RD
Tue, 14 Jan 2025
In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternativ...
#200: 200TH EPISODE BEST OF: Metabolism
Thu, 09 Jan 2025
In honor of our 200th podcast episode, I'm doing a series of "best of," where I summa...
Ask an RD: Intuitive eating vs. dieting - which is better for my goals? With Miranda Galati, RD
Tue, 07 Jan 2025
Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and d...
#199: The benefits, risks, and uses for GLP1s like Ozempic and Wegovy with McCall McPherson PA-C
Thu, 02 Jan 2025
McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expe...
Ask an RD: I don't want to track my calories, how can I reach my body composition goals?
Tue, 31 Dec 2024
Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goa...
#198: Fitness Trackers: What Features are Important?
Thu, 26 Dec 2024
In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also revi...
Coffee Chat: My journey of building 5lb of muscle and body recomposition
Fri, 20 Dec 2024
I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I&a...
#197: How to Build 5lb of Muscle in 2025
Thu, 19 Dec 2024
Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve ...
#196: How walking affects body composition
Thu, 12 Dec 2024
Body composition is the ratio of lean mass to fat mass. Generally, the higher this ratio, the better...
Coffee Chat with Miranda Galati: Weight Watchers, digestive health, Evlo, and more
Mon, 09 Dec 2024
In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how...
#195: Nutrition for energy, mental health, and more with Miranda Galati, MHSc, RD
Thu, 05 Dec 2024
Dr. Shannon is joined by Registered Dietitian, Miranda Galati. They talk about how to eat for better...
#194: Thanksgiving episode: can you really "erase" a meal with exercise?
Thu, 28 Nov 2024
In this episode, Dr. Shannon discusses how we burn calories and our calorie-burning plate. She also ...
#193: How to maintain during the holidays
Thu, 21 Nov 2024
The holiday season can be a time when consistency gets more difficult, and committing to maintenance...
Coffee Chat: Payton's IVF journey
Fri, 15 Nov 2024
Payton tells us about her journey with fertility, including going through IVF and loss. She openly s...
#192: Evidence-based skincare: products, botox & filler, redlight therapy, and more with Amy Koberling
Thu, 14 Nov 2024
If you're overwhelmed with skincare, this episode is for you. I chat with Amy Koberling, a Derm...
Solo Coffee Chat: How I calendar each week
Fri, 08 Nov 2024
I pride myself on getting a lot done in a short amount of time, and still making time for the things...
#191: The minimal effective dose for strength training and cardio
Thu, 07 Nov 2024
I'm often talking about how more is not better when it comes to exercise. But what if you are v...
#190: If the "burn" isn't building muscle, what is it doing?
Thu, 31 Oct 2024
A burning sensation happens during resistance exercise and typically occurs with higher rep training...
Coffee Chat with Karalynne Call from Just Ingredients: Understanding what's in your supplements and realistic changes to live a cleaner life
Fri, 25 Oct 2024
Today we interview the founder of one of my favorite brands, Karalynne Call. She's the founder ...
#189: Take control of your hormone and thyroid health with McCall McPherson PA-C
Thu, 24 Oct 2024
Fatigue? Brain fog? Trouble with weight loss? These can all be symptoms of thyroid dysfunction. McCa...
Solo Coffee Chat: Q&A on Postpartum Body Image, Creatine, and More
Fri, 18 Oct 2024
In this episode, Shannon answers audience questions! Questions range from fitness to personal to bus...
#188: How women differ from men with strength training and cardio
Thu, 17 Oct 2024
Women and men have physiological differences that influence training. Dr. Shannon breaks down the di...
#187: FAQs About Body Recomposition
Thu, 10 Oct 2024
Body recomposition is the process of increasing the ratio of lean mass to fat mass. In this episode,...
Coffee Chat with Jill Zambito and Lauren Pollard: Creatine, sleep chronotypes, and more
Fri, 04 Oct 2024
In this Coffee Chat, Shannon sits down with sisters Lauren and Jill Zambito. To take our free 35-mi...
#186: Biomechanics 101 & your cheat sheet to know if any workout is effective
Thu, 03 Oct 2024
Not all exercise is created equal. Some workouts may feel "hard," but are they really driv...
#185: Improving anxiety and rewiring your negativity bias with neuroscientist Nicole Vignola
Thu, 26 Sep 2024
Do you know there is a difference between stress and anxiety? Our brains are wired to lean negative,...
Solo Coffee Chat: How I'm building 5lb of muscle postpartum
Fri, 20 Sep 2024
In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds o...
#184: Postpartum Body Recomposition
Thu, 19 Sep 2024
This episode is not to encourage "bounce back" after having a baby. Shannon discusses sust...
Coffee Chat with Olivia Adriance: how she improved her acne, grew a social media following, and more
Fri, 13 Sep 2024
Olivia Adriance is a food content creator who shares why she started eating gluten-free, dairy-free,...
#183: How to avoid the 4 communication styles that predict the end of relationships with Casey Lepper
Thu, 12 Sep 2024
Today, we are joined by Licensed Marriage and Family Therapist Casey Lepper. We discuss how to impro...
Coffee Chat on fitness trends: Weighted vest walking, doing your hair with wrist weights, Pilates for back pain
Fri, 06 Sep 2024
Join Dr. Shannon and Dr. Payton to discuss some of the latest fitness trends: weighted vest walking,...
#182: REHIT: How 2 minutes of work/week can significantly impact your cardiovascular health
Thu, 05 Sep 2024
Hate sprint training but want the benefits? Emerging research claims that REHIT (reduced exertion hi...
Solo Coffee Chat: The coaching tools that have rewired my brain
Fri, 30 Aug 2024
I get coached twice a week, and it has changed my life. In this solo coffee chat, I discuss the life...
#181: Does strength training make you leaner?
Thu, 29 Aug 2024
Does strength training help with fat loss? It's not about how many calories or fat you burn dur...
#180: Do you have to lift heavy as you age? How to increase lean mass at any age
Thu, 22 Aug 2024
Is heavy lifting the only way to stay strong, build lean mass, and improve body composition as we ag...
Solo Coffee Chat: A podcast rebrand, tools to stay inspired, and 10x growth
Fri, 16 Aug 2024
Welcome to the first episode of The Dr. Shannon Show! We will still release new science-based episod...
#179: Q&A: Inner thigh toning, the effectiveness of minimal equipment workouts, and muscle confusion
Thu, 15 Aug 2024
In this focused Q&A episode, Dr. Shannon is joined by Evlo instructors, Dr. Payton and Dr. Jill....
#178: Find Your Ideal Fitness Routine: Balancing Strength, Cardio, and Recovery for Optimal Results
Thu, 08 Aug 2024
In this episode, Shannon dives into the science of crafting a sustainable, effective fitness routine...
#177: Training your nervous system with Dr. Eric Cobb
Thu, 01 Aug 2024
Dr. Eric Cobb is a renowned expert in the field of performance neurology and the founder of Z-Health...
#176: Nutrition and breastfeeding with Dani Patton
Thu, 25 Jul 2024
Are you struggling to balance breastfeeding, postpartum recovery, and your fitness goals? In this ...
#175: Q&A: Best activities for recovery days, if megaformer classes build muscle, is Evlo diastasis recti-friendly
Thu, 18 Jul 2024
Dr. Shannon is back with Dr. Jill and Dr. Payton to discuss recovery days, megaformer classes, and d...
#174: Your nervous system & fitness part 3: Cerebellar neuroplasticity
Thu, 11 Jul 2024
This is part three of three about fitness and your nervous system. Dr. Shannon discusses how your br...
#173: Your nervous system & fitness part 2: safety and stability
Thu, 04 Jul 2024
This is part two of three about fitness and your nervous system. Dr. Shannon discusses how your nerv...
#172: Your nervous system & fitness part 1: Central nervous system fatigue
Thu, 27 Jun 2024
The next three episodes will be about specific mechanisms of your nervous system. Today, Dr. Shannon...
#171: Q&A: Grip strength limiting lower body lifts, feeling "bigger" after strength training, and do sculpt classes help maintain muscle?
Thu, 20 Jun 2024
Dr. Shannon, Dr. Jill, and Dr. Payton discuss grip strength, cell swelling, and if Pilates/sculpt cl...
#170: What to do if you're exercising hard but not losing weight
Thu, 13 Jun 2024
In this episode, we discuss hormones, exercise, and nutrition and why you may not be losing weight d...
#169: How to balance exercise and cortisol
Thu, 06 Jun 2024
If you're not seeing results, you may have been told your cortisol could be to blame. How does ...
#168: Training your core and diastasis recti with Dr. Elizabeth Knoble
Thu, 30 May 2024
Shannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pre...
#167: Short workouts and exercise snacks
Thu, 23 May 2024
Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to buil...
#166: Does more sweat = better results?
Thu, 16 May 2024
Why do we sweat in our workotus? And are sweaty workouts superior for fitness results? Dr. Shannon e...
#165: Improving metabolic flexibility for lasting results
Thu, 09 May 2024
Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it i...
#164: Why more fatiguing workouts aren't more effective
Thu, 02 May 2024
It is an illusion that more fatiguing workouts lead to better results. In fact, less fatiguing worko...
#163: Pre/post workout nutrition with Hope Brandt, RD
Thu, 25 Apr 2024
Registered Dietitian Hope Brandt discusses how to eat before and after exercise.0:00: Introduction0:...
#162: Super-responders and non-responders to exercise
Thu, 18 Apr 2024
Have you ever met someone who seems to just LOOK at a weight and see results? Or someone who seeming...
#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more
Thu, 11 Apr 2024
In this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why ...
#160: Maintenance
Thu, 04 Apr 2024
Are you in a season where maintenance is a goal? Maybe you're training for a race or don't...
#159: Pilates isn't "snatching" you. Here's what's really happening
Thu, 28 Mar 2024
The messaging around a certain form of exercise "snatching" you, which is the internet&apo...
#158: Modeling healthy behavior around food and exercise with Hope Brandt, RD
Thu, 21 Mar 2024
Modeling a healthy relationship to food and exercise is important to me as a new parent. In this epi...
#157: How to exercise in your 30s to age well
Thu, 14 Mar 2024
How you exercise in your 30s can not only impact how you feel and look now but also will set you on ...
#156: Spot treating fat and cellulite
Thu, 07 Mar 2024
Many fitness methods claim to "tone your arms" or "slim your thighs." This is fa...
#155: Why you don't have to squat to be functional
Thu, 29 Feb 2024
Squats have been deemed the gold standard for building muscle in the legs while improving functional...
#154: Exercising with PCOS
Thu, 22 Feb 2024
What is PCOS, what are the symptoms, and how can you exercise to improve symptoms? You'll learn...
#153: How muscle REALLY affects your metabolism
Thu, 15 Feb 2024
You may have heard that the more muscle mass you have, the more calories you burn at rest. Is this t...
#152: The optimal volume for muscle growth for women
Thu, 08 Feb 2024
0:00: Introduction 1:15: Working out less for better results 2:54: What is a hard set? 6:34: Optimal...
#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more
Thu, 01 Feb 2024
Your menstrual cycle has been considered a vital sign by some and can be an indication of your overa...
#150: HIIT and longevity
Thu, 25 Jan 2024
How does high-intensity cardio affect longevity? Is HIIT the only way to receive longevity benefits?...
#149: Is walking "enough" for cardio?
Thu, 18 Jan 2024
We recommend a cornerstone routine of walking and strength training. But is walking "enough&quo...
#148: Do women really need zone two cardio?
Thu, 11 Jan 2024
Zone two cardio has received a lot of attention lately. Doctors and researchers tout the benefits as...
#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew
Thu, 04 Jan 2024
If you consume any wellness content, you may have noticed increased attention on insulin and blood s...
#146: Metabolic adaptation and fitness challenges
Thu, 28 Dec 2023
Have you ever started a fitness challenge just to find yourself back at square one shortly after it ...
#145: Do heavy weights "bulk" and does Pilates "tone"?
Thu, 21 Dec 2023
You can find anecdotes everywhere that heavy weights "bulk" and Pilates-type movements pro...
#144: Nutrition and exercise for fertility
Thu, 14 Dec 2023
In this episode, Dr. Shannon interviews Becca Romero about all things nutrition and fertility. They ...
#143: How and when to take a deload week
Thu, 07 Dec 2023
Deload weeks, or as we call them, "Reset Weeks," can help manage fatigue, avoid plateaus, ...
#142: Are "functional exercises" necessary?
Thu, 30 Nov 2023
Do you HAVE to squat and deadlift to maintain your functional strength throughout your life? Dr. P...
#141: Thanksgiving episode: Why you can't "burn off" what you eat, and how to manage blood sugar spikes
Thu, 23 Nov 2023
Every year, Shannon releases a "Thanksgiving" episode centered around exercise and food. T...
#140: Body recomposition when you're sleep deprived: a follow up to last week's episode
Thu, 16 Nov 2023
In last week's episode, we talked about habits necessary for body recomposition. We discussed t...
#139: The psychology of habit forming for body recomposition
Thu, 09 Nov 2023
Since body recomposition requires slow and steady changes, it requires lifestyle and habit changes. ...
#138: The best time of day to workout, hip thrusts vs. lunges, kegels during core work, and more
Thu, 02 Nov 2023
Enjoy this Q&A podcast episode with Shannon, where she addresses some common question from Evlo ...
#137: Carb cycling with Esosa Osagiede, RD
Thu, 26 Oct 2023
Carb cycling is a nutrition method for body recomposition. In this episode, Shannon interviews Esosa...
#136: How does overexercise affect hormones?
Thu, 19 Oct 2023
You may have heard that exercising too much can affect your hormones. But how exactly does this happ...
#135: How should men and women train differently?
Thu, 12 Oct 2023
What are the physiological differences between men and women, and how does that influence how they s...
#134: Building muscle during pregnancy
Thu, 05 Oct 2023
Is building muscle during pregnancy possible? Or should it even be a goal? Dr. Shannon discusses thi...
#133: Productive vs. unproductive stress
Thu, 28 Sep 2023
Stress is an issue many of us can relate to. But stress isn't always bad. In fact, stressing yo...
#132: Are low-impact workouts really more effective?
Thu, 21 Sep 2023
You may have heard testimonials about low-impact workouts being more effective than high-intensity w...
#131: Where is your calorie burn plateau?
Thu, 14 Sep 2023
The way we burn calories is constrained, not additive. This means that at a certain level of activit...
#130: The timeline of results for body recomposition
Thu, 07 Sep 2023
Body recomposition means losing fat and gaining muscle at the same time. This is a slower process th...
#129: The "afterburn effect..." is it real?
Thu, 31 Aug 2023
The "afterburn effect," or excess post-exercise oxygen consumption, is the temporary incre...
#128: Feeling "bigger" after strength training? Here's why.
Thu, 24 Aug 2023
If you feel bigger after embarking on a muscle-building routine, there are two primary reasons. Shan...
#127: How to exercise to improve your skin
Thu, 17 Aug 2023
Strength training has endless benefits: stronger muscles, better body composition, stronger bones, b...
#126: How to use (and how NOT to use) fitness wearables
Thu, 10 Aug 2023
It's no secret I'm not a big fan of fitness watches, but I think newer wearables show prom...
#125: How soreness affects your results
Thu, 03 Aug 2023
Soreness may not be related to muscle damage or an effective workout. It may be related to an entire...
#124: How to train given your genetic predispositions
Thu, 27 Jul 2023
Genetics are a reality that we all work with. But how much of your response to exercise is genetical...
#123: Keep your brain young with Dr. Julie Fratantoni
Thu, 20 Jul 2023
Dr. Julie Fratantoni educates us about how to keep our brains healthy as we age. We talk about neuro...
#122: How to cycle sync while still building muscle
Thu, 13 Jul 2023
Can you cycle sync while still building muscle? The answer is YES, but not in the way social media i...
#121: Metabolic flexibility: Improve energy & body composition while decelerating aging
Thu, 06 Jul 2023
Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it i...
#120: Payton's personal story with an autoimmune diagnosis
Thu, 29 Jun 2023
In this episode, Evlo instructor, Dr. Payton, discusses her recent diagnosis with Hashimoto's, ...
#119: Is cardio interfering with body composition improvements?
Thu, 22 Jun 2023
The "interference effect," otherwise known as the concurrent training effect, is controver...
#118: How and why to manage fatigue for better results
Thu, 15 Jun 2023
We think about working HARDER to see better results. But what if managing fatigue better could have ...
#117: How to improve chronic inflammation
Thu, 08 Jun 2023
Chronic inflammation is common in the fitness industry and can affect fitness results. Dr. Shannon d...
#116: Fear of gaining weight from doing less
Thu, 01 Jun 2023
If your body is feeling broken down from a lot of intense exercise but you're afraid that doing...
#115: Nervous system tools to improve your results
Thu, 25 May 2023
Better software makes for better functioning hardware. In this episode, we're discussing how t...
#114: Do women HAVE to lift heavy?
Thu, 18 May 2023
Do women HAVE to lift heavy to see muscle growth and stay strong as we age? The answer in Shannon&ap...
#113: Improving endocrine dysfunction and fertility with Dr. Audrey Gaskins
Thu, 11 May 2023
Reproductive health is a sign of overall health. Lifestyle, environmental, and dietary changes can i...
#112: Is cardio making your stress better or worse?
Thu, 04 May 2023
Are you someone who uses exercise as "therapy"? Exercise can improve stress resilience, bu...
#111: Weight loss drugs: Ozempic, Wegovy, and more with Dr. Arti Thangudu
Thu, 27 Apr 2023
Semaglutide is a drug that you may have heard of under the brand names Ozempic or Wegovy. This drug ...
#110: Tools to improve muscle activation & results from training
Thu, 20 Apr 2023
The somatic nervous system is responsible for sending your brain information via your five senses. Y...
#109: How to train your nervous system
Thu, 13 Apr 2023
We train our muscles and our cardiovascular system. We can also train the network that we don't...
#108: Nutrition and leanness with Hope Brandt, RD
Thu, 06 Apr 2023
If getting leaner is your goal, nutrition should be your main focus. In this episode, I talk to Regi...
#107: Exercise and leanness
Thu, 30 Mar 2023
"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episod...
#106: Pilates... is it "enough?"
Thu, 23 Mar 2023
Pilates is very popular right now. But is it "enough" for the modern woman?0:00: Introduct...
#105: "Mom butt" and more with Dr. Amelia Ponchur
Thu, 16 Mar 2023
What is "mom butt," and how can you address it? Does core stability work actually "sh...
#104: Become a master listener of your own body
Thu, 09 Mar 2023
"Listen to your body" has become a cliche in the wellness world. What does it even mean, a...
#103: 100TH EPISODE BEST OF: Why I don't stretch
Thu, 02 Mar 2023
We don't do a lot of stretching. I know that's a big shift for many, and in this episode, ...
#102: 100th EPISODE BEST OF: Body Composition
Thu, 23 Feb 2023
In this episode, Shannon breaks down what "toning" really means, how to body recomposition...
#101: 100th EPISODE BEST OF: Cardio
Thu, 16 Feb 2023
In this episode, Shannon summarizes the highlights from three past episodes about cardio. She talks ...
#100: 100th EPISODE BEST OF: Improve workout efficiency & feel better
Thu, 09 Feb 2023
In celebration of the 100th podcast episode, Shannon is summarizing some of the "best of" ...
#99: Top 4 mistakes for training glutes
Thu, 02 Feb 2023
If you want better glute gains, listen to this episode! Shannon discusses the most common mistakes a...
#98: How much volume (sets/week) is needed for muscle growth?
Thu, 26 Jan 2023
How many sets/week is best for muscle growth? Shannon aggregates the research and her experience to ...
#97: The minimum amount of exercise to see results
Thu, 19 Jan 2023
What do you do when life happens, and you just can't commit much time to exercise? In this epis...
#95: Improve results without overworking: what NOT to do
Thu, 05 Jan 2023
If improving body composition (and sustaining it) is your goal, overworking is not the answer. In th...
#94: The biggest fitness mistake that backfires in the new year
Thu, 29 Dec 2022
There is a common mistake people make in the new year: they cut calories too low and add too much ca...
#93: My body recomposition journey this year
Thu, 22 Dec 2022
In this episode, I talk about how I changed my body composition this year through a muscle-forward a...
#92: An endocrinologist's view on "balancing hormones" with Dr. Arti Thangadu
Thu, 15 Dec 2022
Dr. Arti Thangudu is an Endocrinologist and triple board-certified MD. In this episode, Dr. Thangudu...
#91: How to utilize cycle syncing while still keeping your workouts effective
Thu, 08 Dec 2022
Cycle syncing is very popular right now. On the one hand, we love that it encourages you to step awa...
#90: A hypertrophy guide for the modern woman who struggles to build muscle
Thu, 01 Dec 2022
This episode is not for beginners - but for the modern woman who is training but struggling to see r...
#89: Thanksgiving episode - why trying to "burn off" holiday food won't work, and what to do instead
Thu, 24 Nov 2022
Burning off holiday food is ineffective and can taint your relationship with food and exercise. In t...
#88: Improve your relationship with food with Miranda Galati, RD
Thu, 17 Nov 2022
Did you know that many "weight loss" plans intentionally drop your calories too low, so yo...
#87: How to adjust your routine to continue progressing around the holidays
Thu, 10 Nov 2022
We tend to fall into two patterns over the holidays:1. You add extra cardio to "burn off" ...
OQM #11: How many steps should you be taking for weight loss?
Mon, 07 Nov 2022
How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss wa...
#86: Why tracking calories burned is sabotaging your results.
Thu, 03 Nov 2022
Using exercise to increase your caloric burn is actually not as effective as we've been taught ...
OQM #10: What to do when you hold your tension in your upper traps
Mon, 31 Oct 2022
It's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct...
#85: How to develop your abdominal muscles
Thu, 27 Oct 2022
There are many common mistakes with abdominal training—training your abs every day, doing super hi...
OQM #9: How to calculate the minimum amount of weight to use for muscle growth
Mon, 24 Oct 2022
You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by us...
#84: Is feeling the "burn" enough to stimulate muscle growth?
Thu, 20 Oct 2022
If you've exercised, you are familiar with the love/hate relationship you have with the "m...
OQM #8: Why you get sore and what to do when you're sore
Mon, 17 Oct 2022
Dr. Payton and Dr. Shannon discuss:Why you get soreWhy soreness is not a reliable indicator of your ...
#83: How to improve metabolic flexibility with Cynthia Thurlow
Thu, 13 Oct 2022
What does it mean to be metabolically flexible, and how can we improve our metabolic flexibility? Cy...
OQM #7: How much cardio should I ACTUALLY be doing?
Mon, 10 Oct 2022
Cardiovascular training is important. But you don’t have to do TONS of separated cardio for your h...
#82: How to keep your metabolism high as you age
Thu, 06 Oct 2022
How often do we hear someone in their 30’s, 40’s, and beyond tell someone in their 20’s:“Wha...
OQM #6: If, when, and how should you use ankle/wrist weights?
Mon, 03 Oct 2022
Ankle and wrist weights have become increasingly popular, but what are they REALLY doing for your bo...
#81: Optimize your workouts for the best results with the least cost
Thu, 29 Sep 2022
When your workouts are higher quality, you will feel better, have to workout for less time, and see ...
OQM #5: How to work the arms with less elbow pain
Mon, 26 Sep 2022
Elbow pain is common in bicep work or for other arm exercises. In this episode, Dr. Payton and Dr. S...
#80: How to train your core before, during, and after pregnancy with Dr. Amelia May
Thu, 22 Sep 2022
Are you confused about what you "can" or "should" do to train your trunk and pel...
OQM #4: Are knees over toes bad?
Mon, 19 Sep 2022
In this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees p...
#79: How to train your deep core and pelvic muscles with Dr. Amelia May
Thu, 15 Sep 2022
The world of pelvic health is quickly changing, and important for anyone to understand. Dr. Amelia M...
OQM #3: Should you stop doing crunches?
Mon, 12 Sep 2022
There is a fad going around social media about crunches being "bad" or "ineffective.&...
#78: Should you be in maintenance mode? If so, how do you adjust your training?
Thu, 08 Sep 2022
What is the difference between maintaining your muscle mass and building it? We teach you how to kno...
OQM #2: Why we don't do overhead presses
Mon, 05 Sep 2022
Today, physical therapists Dr. Payton and Dr. Shannon will discuss why they don't do many overh...
#77: Body recomposition
Thu, 01 Sep 2022
Body recomposition is a three-pronged approach that involves a balance between nutrition, training, ...
OQM #1: Am I going to get bulky if I start lifting?
Mon, 29 Aug 2022
OQM (One question Monday) is a new series where Shannon and/or Payton answer one of your questions i...
#76: How to ACTUALLY workout around your period to optimize results
Thu, 25 Aug 2022
Research around women's training and hormones is still emerging. The fitness industry tends to ...
#75: Four fitness mistakes that seem to save time but don't
Thu, 18 Aug 2022
We all want efficient workouts. But we also want effective and safe workouts. In this episode, Shann...
#74: Exercising in heat: how heated workouts affect your outcomes
Thu, 11 Aug 2022
Working out in heated rooms can be beneficial, but exercising in rooms too hot or overheating your b...
#73: Using PT as a bandage for overexercise: an interview with Hailey Miller
Thu, 04 Aug 2022
Shannon was interviewed on Figuring It Out with Hailey Miller, where she talked about her past with ...
#72: How sleep can affect your fitness results with Dr. Meredith Broderick, MD
Thu, 28 Jul 2022
Dr. Meredith is a neurologist and sleep doctor out of Washington. We discuss sleep cycles, how sleep...
#71: Why we shouldn't train like athletes
Thu, 21 Jul 2022
"Training like an athlete" is a very common fitness mindset. But if general fitness is you...
#70: "Toning" and "tightening" workouts: what they are and aren't doing for your body
Thu, 14 Jul 2022
"Toning" and "tightening" are misleading terms to describe an exercise program. ...
#69: Can you train your lower abs? With Doug Brignole
Thu, 07 Jul 2022
Doug Brignole is former Mr. Universe and the author of The Physics of Resistance Exercise. Today, we...
#68: What is stretching doing or not doing for your body? With Dr. Payton, PT, DPT
Thu, 30 Jun 2022
Dr. Payton and Dr. Shannon, two DPTs, discuss why they don't prioritize a ton of stretching. Th...
#67: How the nervous system affects your results: why exhausting workouts aren't more effective
Thu, 23 Jun 2022
How the nervous system affects your results: why exhausting workouts aren't more effectiveIn th...
#66: To fast or not to fast? With Katherine Andrew
Thu, 16 Jun 2022
Katherine Andrew, Functional Registered Dietitian, dives into what the audience can take away from t...
#65: How women should eat around their training with Dr. Stacy Sims
Thu, 09 Jun 2022
Dr. Stacy Sims speaks on how to eat and train to optimize your body as a female. We talk about mista...
#64: Mistakes and misconceptions about high-intensity training with Dr. Payton Busker
Thu, 02 Jun 2022
There are many mistakes and misconceptions when it comes to high-intensity training. This episode br...
#63: Metabolism and insulin with Dr. Ben Bikman
Thu, 26 May 2022
Metabolic scientist, Dr. Ben Bikman, talks about insulin sensitivity and metabolism in this week&apo...
#62: What foam rolling is and isn't doing for your body
Thu, 19 May 2022
Is there a place for foam rolling? In this episode, I talk about how foam rolling/massage guns/etc. ...
#61: Why endless cardio is not the answer with Doug Britnole
Thu, 12 May 2022
Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajec...
#60: Why "functional" exercise isn't necessarily better with Doug Brignole
Thu, 05 May 2022
Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajec...
#59: Low-impact doesn't always mean low joint-stress
Thu, 28 Apr 2022
Low-impact workouts aren't always less joint stress. Exercise selection, variety, and dosage ar...
#58: What reformer Pilates is and isn't doing for your body with Dr. Payton Busker
Thu, 21 Apr 2022
Dr. Payton Busker PT, DPT, is talking all about reformer Pilates and how it affects your body. We ta...
#57: The top 7 mistakes millennial women are making in their workouts
Thu, 14 Apr 2022
Let's be honest; millennial women are BUSY. We want to spend our energy in ways that will work ...
#56: BONUS: My experience with a reset week
Mon, 11 Apr 2022
I've been a hypocrite. I haven't practiced what I preach in taking enough recovery. In thi...
#55: It's time for me to take a reset week
Thu, 07 Apr 2022
I preach the importance of rest and recommend everyone take a "reset week" every 8-12 week...
#54: How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease
Thu, 31 Mar 2022
Oxidative stress can cause problems in our bodies: it accelerates aging, contributes to fatigue and ...
#53: Neurons that fire together wire together: how to apply this powerful tool to your workouts
Thu, 24 Mar 2022
Biomechanics, progressive overload, and programming are all crucial for results and feeling good thr...
#52: Beginner weight gain is normal: what could be happening, and why to stay the course
Thu, 17 Mar 2022
Have you noticed some initial weight gain when you first start a program? Shannon discusses that beg...
#51: When to mix it up vs. keep it the same
Thu, 10 Mar 2022
Should you always keep your body guessing? The answer is yes and no - it depends on your goal. There...
#50: Misleading verbiage: can you actually lengthen or change the shape of your muscles?
Thu, 03 Mar 2022
Today we are breaking down some common misleading fitness verbiage. Can you actually change the shap...
#49: Hierarchy of priorities for optimal fitness
Thu, 24 Feb 2022
Improving fitness can be overwhelming. With an abundance of information, where do you start? Your bo...
#48: How to have a stronger body and less back pain
Thu, 17 Feb 2022
Back pain is complex, and you want your workouts to be making your body stronger, not contributing t...
#47: The "secret" behind stronger arms and happier joints
Thu, 10 Feb 2022
There really isn't any secret - it's just that we match human anatomy with physics to crea...
#46: How these 30 second vision drills can improve your results
Thu, 03 Feb 2022
Better software makes for better functioning hardware. In this episode, we're discussing how t...
#45: How to exercise based on your hormonal fluctuations
Thu, 27 Jan 2022
Today we are adding another layer of understanding of our bodies: female hormones. Our guest, Krist...
#44: A tool for better glute max recruitment
Thu, 20 Jan 2022
The more connected you are to your muscles, the more effective your strength training workouts will ...
#43: Breaking down the brain-body connection with Dr. Natasha Mehta, MD
Thu, 13 Jan 2022
Dr. Natasha is a medical doctor in Physical Medicine and Rehabilitation. She discusses the anatomy o...
#42: Aging and insulin: how to use exercise to improve the effects of aging
Thu, 06 Jan 2022
Today we’re going to talk about something specific when it comes to aging - and that’s the tende...
#41: Four New Year's fitness mistakes to avoid (and what to do instead)
Thu, 30 Dec 2021
Gentle consistency is the recipe to fitness success for your lifetime, but many people want results ...
#40: FAQ #1: Cardio dosage, stretching, gaining muscle mass without lifting super heavy
Thu, 23 Dec 2021
Shannon is addressing some frequently asked questions in today's episode:How much cardio should...
#39: The five basics that drive results (that most people don't follow)
Thu, 16 Dec 2021
Consistency is the currency for results if you follow five basic principles. The five basics for exe...
#38: How to measure if you're recovering properly
Thu, 09 Dec 2021
We spend a lot of time talking about what to do IN your workouts for great results without wearing d...
#37: A technique for increasing strength without increasing resistance
Thu, 02 Dec 2021
In this episode, I'll talk about how using your nervous system to recruit more fibers can impro...
#36: "Burning off" holiday food: why it isn't an effective or healthy strategy
Wed, 24 Nov 2021
It's all too normal to feel guilty about enjoying your favorite holiday treats and try to "...
#35: How cortisol affects body composition
Thu, 18 Nov 2021
Free week of Evlo classesDr. Shannon's IGStart your Evlo membership trialIf you feel like you’...
#34: Three step process for customizing your nutrition
Thu, 11 Nov 2021
Shannon always preaches how vital nutrition is and that you shouldn't rely on your workouts to ...
#33: Three reasons to consider ditching your fitness watch
Thu, 04 Nov 2021
I know fitness watches can be very beneficial for some. But for many exercise enthusiasts, they can...
#32: How different workouts affect your body: Pilates, lifting, yoga, barre, running
Thu, 28 Oct 2021
Different workouts can have different effects on our bodies. Today, I'll discuss how different...
#31: Fitness marketing that leads to burn out
Thu, 21 Oct 2021
In this episode, Dr. Shannon was interviewed on the Happy Nervous System Podcast with Kendra Delahoo...
#30: A reset week: if, why, and how to take a reset week to get past a plateau
Thu, 14 Oct 2021
A reset week can be exactly what you need to kick a plateau. A reset week is when you take a full w...
#29: Running: why it's not my favorite form of exercise
Thu, 07 Oct 2021
Why am I not a fan of running as a form of exercise? Well, first, it depends on why you're run...
#28: Glute training: why we don't do squats & deadlifts (and what we do instead)
Thu, 30 Sep 2021
You won't see a lot of heavy squats and deadlifts in Evlo, and it's for a few specific rea...
#27: How to exercise when you're stressed
Thu, 23 Sep 2021
Stress can affect how your body recovers and benefits from exercise. When you're particularly s...
#26: Your body before and after baby: it's not just kegels with Lashonda Jones
Thu, 16 Sep 2021
If you've given birth in the past or plan to in the future, this podcast is for you. Lashonda ...
#25: Four nervous system "hacks" for better results
Thu, 09 Sep 2021
The nervous system is ultimately in charge of creating results from your workouts. In this episode, ...
#24: How to train your abs/core & 10 core myths
Thu, 02 Sep 2021
If you're wondering the best ways to work your "core" with minimal back pain/joint da...
#23: Exercise as an emotional defense with Jewel Anderson
Thu, 26 Aug 2021
"Exercise is my therapy" is a common phrase. Today, Jewel Anderson, a Licensed Professiona...
#22: How to internalize that You've Done Enough
Wed, 18 Aug 2021
"You've done enough" is something I've said at the end of nearly every class for...
#21: De-bunking that burning more calories leads to faster weight loss
Thu, 12 Aug 2021
We have been marketed to believe that more exercise will be the secret to losing weight. And today&a...
#20: Why impact isn't the enemy: if, why, and how to add impact to your routine
Thu, 05 Aug 2021
In my opinion, impact takes the blame for what overuse and joint-stressful exercises does to your jo...
#19: Hack your endorphins to love your workouts
Thu, 29 Jul 2021
In this episode, I'm giving you permission to skip the high-intensity workouts if you hate them...
#18: Why your muscles aren't growing part four: nutrition addition with Katherine Andrew
Wed, 21 Jul 2021
Building muscle is extremely important, especially as we age. Nutrition is a big part of how we re...
#17: Chronic inflammation could be why your muscles aren't growing (part three)
Thu, 15 Jul 2021
If you're choosing effective, early-phase loaded exercises, not over-training or under-training...
#16: Why your muscles aren't growing part two: under-training, over-training, and both
Wed, 07 Jul 2021
There is a paradox that isn't well understood in the fitness industry, and it's that overt...
#15: Why your muscles aren't growing part one: poor muscle stimulus
Thu, 01 Jul 2021
Listen to this episode to learn about resistance curves, phase loading, levers, and how much to st...
#14: Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol
Thu, 24 Jun 2021
If you feel like you’re doing everything right - putting in work at the gym, you’re trying to ea...
#13: Cardio Part 2: How much steady state cardio is best?
Thu, 17 Jun 2021
In this episode, Dr. Shannon discusses steady-state cardio. She speaks on how the body adapts to car...
#12: Cardio: How much do you really need? (Part one)
Thu, 10 Jun 2021
Dr. Shannon discusses the research behind how much high-intensity cardio is good for you and how muc...
#11: Why you can stop doing exercises you hate
Thu, 03 Jun 2021
It’s the norm in the fitness industry to try to fit your body into a certain exercise. I often get...
#10: How to utilize your nervous system to improve fitness with Justin Prier
Thu, 27 May 2021
This interview is with Justin Prier, a physical therapist and personal trainer from BioFit KC. BioFi...
#9: How to cut your workout time in half but double your results
Thu, 20 May 2021
The amount of time you spend in your workout isn't necessarily an indicator of the effectivenes...
#8: Muscle confusion or progressive overload: what works best?
Thu, 13 May 2021
Dr. Shannon breaks down where and why the philosophy of muscle confusion came about, if it is effect...
#7: How to know if your workouts are productive or "just hard"
Thu, 06 May 2021
You want to make sure the time you're spending in your workouts is actually going to make a dif...
#6: How to make your workouts anti-aging
Thu, 29 Apr 2021
Exercise can be anti-aging, but it can also accelerate aging. Find out how this happens and Shannon&...
#5: Three reasons you aren't seeing results from your workouts
Thu, 22 Apr 2021
If you're working out consistently, eating well, and STILL not seeing results after several mon...
#4: Why I don't stretch
Thu, 15 Apr 2021
Dr. Shannon speaks on why she has decided to take stretching out of her regular routine and why she ...
#3: Exercise can INCREASE or DECREASE your metabolism
Thu, 08 Apr 2021
To have a lean, fit body that isn't falling apart, you have to be wise with your workouts. In t...
#2: More is not better
Thu, 01 Apr 2021
Dr. Shannon Ritchey, PT, DPT explains how exercise that is too frequent and too intense can lead to ...