Episodi
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Shannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pregnancy and beyond.
0:00: Introduction to Dr. Elizabeth Knoble, PT, DPT
1:50: Abdominal separation vs. diastasis recti
10:02: Should you load your abdominals during pregnancy?
15:35: Can strengthening the rectus abdominis reduce diastasis recti?
17:28: What is coning and does it make diastasis worse?
22:15: Is deep core stability better than crunches?
27:05: How to properly engage the deep core
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Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to build muscle?
0:00: Introduction
0:45: Does the duration of your workout really matter?
2:40: What type of stimulus is effective for results?
7:16: Minimum length of time that you can workout and still see results
12:35 Exercise snacks
15:03: Summary
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Episodi mancanti?
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Why do we sweat in our workotus? And are sweaty workouts superior for fitness results? Dr. Shannon explains why sweating isn't necessarily related to fitness results.
0:00: Introduction
1:02: Why do we sweat and what causes us to sweat?
3:25: Does sweating burn more calories?
5:58: More sweat doesn't equal more effective
7:59: Summary
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Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility.
1:45: Introduction
2:45: Upward spiral
4:17: What is metabolic flexibility?
5:05: How to know if youâre metabolically flexible/inflexible
7:45: How to train to be more metabolically flexible
11:35: Types of fuel sources
12:12: How muscle mass affects metabolic flexibility
23:55: Gentle consistency + muscle building
27:15: Strength training for metabolic health
29:56: Zone 2 cardio
33:45: HIIT and SIT
38:45: Summary
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It is an illusion that more fatiguing workouts lead to better results. In fact, less fatiguing workouts can improve the quality of your workouts and, therefore, your results. Dr. Shannon breaks down why this happens and provides tangible takeaways to identify fatigue and what to focus on instead.
0:00: Introduction
1:04: Defining âfitness resultsâ
3:11: How to train smarter, not harder
5:20: What drives muscle growth?
7:25: What does NOT drive muscle growth?
14:20: How fatigue can interfere with fitness results
16:25: How to know if your workout is causing unnecessary fatigue
19:08: Summary on how to limit fatigue
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Registered Dietitian Hope Brandt discusses how to eat before and after exercise.
0:00: Introduction
0:40: How to eat to build muscle
2:05: How to eat for body recomposition
4:14: How to eat before your lifting routine
11:16: Post-workout nutrition
13:36: Can you only digest 20g of protein at a time?
19:56: Final thoughtsTry Evlo 14 days for free
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Have you ever met someone who seems to just LOOK at a weight and see results? Or someone who seemingly does everything right and doesn't see much change? We discuss some potential reasons for the variation in response to exercise and how to adjust your routine to fit your body.
0:00: Introduction
3:11: Framework for building muscle using the REPS framework
7:08: Super-responders and the effect of satellite cells
14:14: Average/low-responders vs. super-responders
16:19: Summary
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In this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why they may have experienced the results they saw and how you can too.
0:00: Introduction
0:35: âThe gentle, low-impact feel of Pilates, with the results of strength trainingâ
5:03: How you can improve pelvic health without doing kegels
10:50: Less work, better fitness results
15:41: Body recomposition
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Are you in a season where maintenance is a goal? Maybe you're training for a race or don't have the time to commit to much resistance training. Listen to this episode to learn about maintenance, when it's appropriate, and how to maintain muscle.
0:00: Evlo member story
2:34: Maintenance mindset vs. muscle building mindset
6:38: The importance of stimulating type 2 muscle fibers
9:12: Recommended volume for muscle building
10:00: Recommendations for maintaining muscle
12:18: Summary
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The messaging around a certain form of exercise "snatching" you, which is the internet's newest word for "toning" or "tightening," is simply another marketing ploy from the fitness industry. Listen to this episode to learn why.
0:00: Why Pilates isnât âsnatchingâ you
4:09: How to determine if youâre workout is building muscle using the REPS framework
5:58: Why Pilates may make you feel âsnatchedâ
10:55: Conclusion
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Modeling a healthy relationship to food and exercise is important to me as a new parent. In this episode, Registered Dietitian Hope Brandt and I discuss our strategies for modeling healthy behaviors around food and fitness for our daughters.
0:00: Introduction
3:02: Separating food from exercise
7:17: Diminishing the importance of outward appearance
10:09: How you show up for your workouts matters
13:56: Modeling Gentle Consistencyâąïž
23:44: âNeutralizingâ food
29:40: Avoiding food as a reward or coping mechanism
33:40: Final thoughts
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How you exercise in your 30s can not only impact how you feel and look now but also will set you on a path to age well and avoid disease.
0:00: Introduction
0:58: How your body changes in your 30s and why building muscle matters
2:34: The anti-aging effect of satellite cells
4:45: What type of training stimulates satellite cells?
6:17: Why you shouldnât wait to build muscle
8:55: REPS framework for building muscle
10:30: Conclusion
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Many fitness methods claim to "tone your arms" or "slim your thighs." This is false advertising, with the assumption that you can "spot treat fat." Shannon breaks down the science of spot-treating fat and the efficacy of using exercise to improve/reduce cellulite in this episode.
Podcasts Referenced:
Exercise and leanness
Nutrition and leanness with Hope Brandt, RD
Where is your calorie burn plateau?
0:00: Introduction
1:30: What is body recomposition?
3:42: Does HIIT reduce belly fat?
5:55: How can exercise affect cellulite?
7:50: Summary on spot treating fat and body recomposition
10:42: Two tips if body recomposition is a goal
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Squats have been deemed the gold standard for building muscle in the legs while improving functional strength. But what if squats don't feel good on your body or aren't enjoyable? Do you have to do them to be functional in your day-to-day life? Shannon breaks it down in this episode.
Studies referenced:
#1
#2
#3
0:00: Evlo member story
3:37: Introduction to why you donât have to squat to be functional
4:36: Benefits of squatting
8:11: Reasons why you may choose squats over another lower body exercise
9:11: Why squats may not feel good in your body
15:14: Do I need to squat to be functional?
21:24: Exercise swaps that can replace squats
24:38: Summary
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What is PCOS, what are the symptoms, and how can you exercise to improve symptoms? You'll learn all these things in this interview with Dr. Payton Busker.
Tools to measure recovery blog post referenced
0:00: Introduction
0:58: Paytonâs personal story with PCOS
4:33: Defining PCOS
8:43: Symptoms of PCOS
14:34: Influence of diet in treating PCOS
17:30: Link between PCOS and insulin resistance
19:40: Long term risks of PCOS
24:08: Exercising with PCOS
28:30: Indications that youâre not recovering
30:17: Exercise recommendations for PCOS
32:58: Exercising for fertility if you have PCOS
35:23: âNon-exerciseâ ways to manage PCOS
38:00: Payton's final thoughtsTry Evlo 14 days for free
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You may have heard that the more muscle mass you have, the more calories you burn at rest. Is this true? If so, what is the extent of this effect? How does muscle influence metabolism?
Study on metabolism throughout lifespan
0:00: Evlo member story
2:58: Introduction to the relationship between muscle and metabolism
4:02: Defining metabolism
9:33: Which body systems require the most energy?
12:40: How adding muscle mass improves your metabolism in more ways than one
19:38: ConclusionTry Evlo 14 days for free
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0:00: Introduction
1:15: Working out less for better results
2:54: What is a hard set?
6:34: Optimal volume for muscle growth
11:05: Adding more volume does not have proportionate benefits on muscle growth
13:58: The importance of exercise selection on central nervous system fatigue
18:16: Study comparing low vs high volume workout
22:47: Why you may see better results doing Evlo
24:15: Can reducing volume produce higher quality workouts?
26:27: How to choose a track as an Evlo member for best results
28:27: Summary
Study #1 referenced
Study #2 referenced
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Your menstrual cycle has been considered a vital sign by some and can be an indication of your overall health. Shannon is joined by Dr. Payton, who shares the current research on exercising to improve menstrual health. They also discuss fertility, pregnancy loss, and more.
Cycle syncing episode referenced
0:00: Introduction
1:20: Your menstrual cycle as a vital sign
3:20: Signs/symptoms that something might be off with your cycle
7:37: Can you still track your cycle while on hormonal birth control?
9:03: Why might someone lose their cycle?
13:37: Exercise recommendations for regaining your cycle
19:24: Exercising for fertility
26:05: TRIGGER WARNING: pregnancy loss is discussed after this time stamp
26:30: Paytonâs experience with pregnancy loss
32:40: Are there risks with exercising during early pregnancy?
35:20: Parameters around exercise after miscarriage
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How does high-intensity cardio affect longevity? Is HIIT the only way to receive longevity benefits? How does strength training compare to HIIT at improving VO2 max? All these topics and more are discussed today.
0:00: Brief summary of episodes 148 and 149
2:50: Hypertrophy training
5:30: The bottom line when it comes to HIIT
11:30: VO2 max as an indicator of overall health and longevity
16:13: Utilizing HIIT to improve VO2 max and metabolic flexibility
19:22: Downsides of Zone 4/Zone 5 training
21:42: HIIT vs. superset training
24:50: How to add HIIT to your routine
26:50: Cardio zones
31:40: âOptimalâ training week
35:30: Importance of individualization of your routine
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We recommend a cornerstone routine of walking and strength training. But is walking "enough" cardio? Shannon discusses that question in this episode.
0:00: Zones of cardio
2:18: Recap of benefits of Zone 2 cardio
4:27: Recap of benefits of strength training
6:45: Energy expenditure
9:45: Benefits of a walking + hypertrophy routine
10:20: Does walking âcountâ as zone 2 training?
11:48: Should you do zone 3 cardio?
15:27: How to add zone 2 training to your routine
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