1:15: Why Gentle Consistency works 2:05: Tip #1: Include warm-ups 3:05: Tip #2: Commit to doing one hard set 4:32: Tip #3: Lift heavier for fewer reps 5:17: Tip #4: Skip the dro...
1:00: How to set a goal for body recomposition 2:24: Why you should focus on muscle, not fat loss3:32: How to track and measure progress 6:10: Expect fluctuations and plateaus
1:00: How much exercise is too much? 2:33: Nervous system regulation within your workout 6:40: Weekly recovery recommendations 9:00: Reset weeks 10:33: Tracking your recovery&nb...
Episode #222: How We Burn CaloriesEpisode #182: REHIT2:30: The science of burning calories 6:40: How much cardio should we aim for? 8:25: Cardio zones 15:22: How much cardio is too m...
How to reach body composition goals without tracking2:25: Primary levers for body recomposition 4:00: Tracking and tools for tracking 7:06: Shannon's experience with nutrition 15:00:...
1:42: How to make your strength workouts shorter 4:37: Combing strength and cardio 6:35: Common mistakes when trying to make your workout shorter 10:11: Summary
Meta-analysis referenced1:50: Recommended volume per muscle group per week 4:40: How often should you train each muscle group? 5:22: How many strength workouts do you need each week? ...
1:30: What is true muscle failure? 3:52: The stimulating reps theory 4:40: Common lifting mistakes 8:54: How heavy should you lift? 10:25: Which rep range is best? 14:58: E...
1:45: The rate of fat loss and muscle growth 2:22: What to expect in month one 3:52: What to expect in month two 5:50: What to expect in month three 6:52: What to expect month f...
1:00: What is body recomposition? 4:00: Why you should prioritize muscle health 6:36: Can trained individuals experience body recomposition? 7:20: How to body recomposition and roadm...
Pontzer's studyHoward's study0:00: Introduction 3:00: Constrained energy expenditure model 6:10: New study suggests calorie burn is additive 7:42: Pontzer’s study vs. Howard’s study&...
5 lbs of muscle episodes:#197: How to build 5lb of Muscle in 2025Coffee Chat: My journey of building 5lb of muscle and body recomposition Coffee Chat: My updates on building muscle while pregn...
0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercise and fat loss 18:40: Body recomposition 27:22: Tracking macros31:13: Five basics of building muscl...
0:00: Introduction to cardiovascular aging 2:00: How does the cardiovascular system age, and why should we care? 5:56: How to measure cardiovascular aging 8:24: How different types o...
Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you can recover better, feel better, and potentially live longer. Dr. Shannon and Dr. Payton discuss ...
We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan discusses what thoughts may indicate body image concerns, how to improve body image, and when to see...
Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office space abd Shannon's home. Coco has years of experience working with celebrities and is passionate abo...
Whether you are currently trying to conceive or planning to do so in the next few years, this episode will educate you on what you can control in your fertility journey. Dr. Natalie Crawford, board...
Reproductive health is a major part of our overall health, whether you're family planning or not. In part one of this interview with board certified OBGYN/REI Dr. Natalie Crawford, you will learn w...
How many days/week should you work each muscle? And how many sets are needed in each workout? Shannon breaks down the current science on frequency and volume. She suggests a protocol that is both r...
