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. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 takeaways To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Allie Chilcote, a Functional Medicine Registered Dietitian and owner of Restored by Allie, specializes in digestive health and hormonal imbalances. She dives deep into the causes of bloating, distinguishing between normal and abnormal occurrences, and shares effective management strategies like mindful eating and proper hydration. Allie emphasizes the connection between stress and digestive health while outlining a comprehensive program to identify and address root causes of digestive issues. Tune in for practical tips to improve your gut health!

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 recommendations To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 websiteHope's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 2Paper 3Paper 40:00: 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: Takeaways To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each. Miranda's IG Miranda's TikTokReal Life Nutritionist To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

McCall McPherson, a Physician Assistant and founder of Modern Thyroid, shares her expertise on GLP-1 medications like Ozempic and Wegovy. She delves into their surprising benefits beyond weight loss, including their effects on brain chemistry, cravings, and metabolic health. McCall discusses the positive impacts on perimenopause and fertility, along with potential long-term risks. She emphasizes the need for personalized treatment and addresses public misconceptions, advocating for a more nuanced understanding of these medications in improving overall health.