Afleveringen
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Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like:
How do you track muscle growth without getting a DEXA scan?
How long should you wait before seeing a provider if you're not seeing results?Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, have you ever felt like you're doing "all the right things" and working hard but not seeing any progress? Today, Shannon will discuss the hormonal reasons why burnout happens and how it can lead to an anti-recomposition environment in which losing fat and/or building muscle becomes difficult. Shannon will also discuss symptoms to look for that indicate burnout and where to place your efforts instead.
0:00: Introduction to "anti-recomposition"
2:03: Effects of overtraining
5:45: Am I suffering from burnout?
8:43: Qualities to avoid in a workout program
14:30: Qualities to look for in a workout program
17:10: What kind of results should I expect?
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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Zijn er afleveringen die ontbreken?
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Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered Dietitian, Allie Chilcote.
Work with Allie
Follow Allie on IGVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishing the differences between traditional strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HIIT, traditional strength training, and circuit training.
0:00: Introduction
1:40: Benefits of steady state cardio
6:05: Benefits of HIIT
7:18: Does strength training count as cardio?
11:39: How does circuit training affect cardiovascular health?
14:00: Dosage of strength training & cardio
17:10: Summary
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these things are discussed in today's installment of ASK an RD, with our guest, Hope Brandt, RD.
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for complete muscle growth.
0:00: Introduction
1:18: Defining regional hypertrophy
2:40: Regional hypertrophy in the hamstrings
6:18: Regional hypertrophy in the quads
8:00: Regional hypertrophy in the glute max
12:40: Regional hypertrophy in the glute med
14:50: Regional hypertrophy in the inner thighs
16:54: Regional hypertrophy in the abdominals
18:55: Regional hypertrophy in the upper body
22:05: Key takeawaysVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal?
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pilates, barre, and megaformer methods build muscle. They also discuss the potential benefits of these methods and how/if to include them in your routine.
0:00: Introduction
2:35: Defining Pilates
5:14: Does high-rep, low-load training build muscle?
9:54: Benefits of Pilates
14:45: If I'm shaking or burning am I building muscle?
17: 30: Will Pilates make me "long and lean" ?
25:42: Lagree and Megaformer
30:20: Does "hard" equal effective?
34:50: Can you combine Evlo with Pilates?Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio.
0:00: Introduction
1:09: What is zone 2 cardio?
4:34: Zone 2 cardio vs. zone 3 cardio
6:15: Do women need to do zone 2 cardio?
7:39: Zone 2 cardio and body composition
9:23: Does walking count as zone 2 cardio?
13:08: Zone 2 cardio recommendationsVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently.
Hope's website
Hope's IGVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences metabolism.
References:
Paper 1
Paper 2
Paper 3
Paper 4
0:00: Introduction
2:25: The science of how we burn calories
6:42: How our metabolism changes as we age
11:40: How muscle effects metabolism
14:20: TakeawaysVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss.
Modern Thyroid Clinic Website
Modern Weight Loss Website
McCall's IG
0:00: Introduction
3:40: What are GLP-1s?
5:20: How do GLP-1s affect your brain chemistry?
8:45: Dosing GLP-1s, muscle loss, and exercise
13:08: Who can benefit from GLP-1s?
17:00: Side effects and risks of GLP-1s
23:20: Public perception of GLP-1s
25:57: GLP1s and perimenopause
28:38: Other benefits of GLP-1s
33:13: GLP1s and fertility
35:05: Are there long term risks of GLP-1s?
38:53: What to do if you're interested in starting GLP-1s
41:34: Symptoms of inflammation
42:27: McCall's final thoughtsVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also reviews the Oura ring.
0:00: Shannon's opinion on fitness trackers
1:50: Reliability of tracking steps and calories burned
3:12: Measuring VO2max
4:10: Measuring recovery
5:42: Fertility tracking
6:20: Summary
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I've changed in my training and nutrition to reach this goal.
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve your energy. Muscle tissue isn't optional, and it doesn't just impact you in the short-term. It's essential to live a long, healthy life.
Shannon will teach you how to train and eat to build 5lb of muscle in 2025. Grab a pen and paper, as she'll help you calculate your calorie needs if body recomposition (fat loss alongside muscle gain) is your goal.
If you want structured workouts to help you build muscle in 2025, you can join Evlo for the month of January for free. New members only. Sign up between December 29th and January 1st. Join at evlofitness.com.
0:00: Introduction
1:48: Why should you build 5 lbs of muscle?
6:57: Timeline for gaining muscle
9:37: Factors that influence the ability to gain lean mass
15:30: Muscle maintenance vs muscle gain
16:58: What does gaining 5 lbs of muscle look like?
17:53: How to build 5 lbs of muscle
21:30: How to calculate calorie needs for body composition
25:33: How to measure muscle gain
26:57: Let's build 5 lbs of muscle 2025
30:51: Take a free Evlo Upper Body Build class
BMR calculator
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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Body composition is the ratio of lean mass to fat mass. Generally, the higher this ratio, the better. How does walking affect body composition? Does walking burn fat? Does walking build muscle? Dr. Shannon discusses this today.
0:00: Body composition and walking
1:53: Relationship between dosage of walking and body composition
4:13: Walking intensity
5:15: How walking affects hormones that influence body composition
6:31: Summary
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how under-fueling led to digestive issues and more. She discusses her current goals with nutrition and exercise and how she approaches her goals as a Registered Dietitian.
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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