The way we burn calories is constrained, not additive. This means that at a certain level of activity, our overall energy expenditure starts to plateau. What is the amount of activity in which doing more doesn't contribute to an increase in calorie expenditure? Shannon breaks that down in this episode. 0:00: Introduction1:30: How we burn calories5:10: A plateau of energy expenditure 6:18: Shannon’s energy expenditure examples9:00: Sign that you’ve reached the energy plateau 9:55: Payton’s energy expenditure examples11:20: Should you focus on step count?12:30: How do recovery days come into the equation?14:00: Spreading out your calorie expenditure throughout your day16:45: Is it “bad” to go over the plateau of energy expenditure19:00: SummaryPilates episode RMR calculator Study referenced for this episodeFree workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Body recomposition means losing fat and gaining muscle at the same time. This is a slower process than weight loss or building muscle alone, but we like this as a goal because it makes you slow down and create sustainable habits and lifestyle changes. In this episode, Dr. Shannon and Dr. Payton discuss what to expect in the first 0-3 months, 4-6 months, 7 months-1 year, and beyond one year. They discuss common challenges within those benchmarks and how to overcome them.0:00: Introduction2:18: Challenges that might occur in months 1-3 of beginning a lifting program 4:48: Neuromuscular re-education 7:40: Debunking “muscle confusion” 9:08: Changes to make if not seeing results in months 4-6 of a lifting program 16:25: Changes to make if not seeing results in months 7-12 of a lifting program 21:17: What happens beyond 1 year of consistent training?26:25: Importance of being active Episode #77: Body recomposition Episode #93: My body recomposition journey this yearFree workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The "afterburn effect," or excess post-exercise oxygen consumption, is the temporary increase in metabolism that occurs after exercise. What is the validity of this phenomenon, and how much does it actually affect metabolism? Shannon breaks it all down with research in this episode.0:00: Introduction1:00: Excess post-exercise oxygen consumption (EPOC)1:58: EPOC following HIIT vs. strength training on active, menstruating women 5:23: Recent meta-analysis of EPOC 5:53: Trained vs. non-trained individuals 7:14: Discerning what is just marketing 8:05: Takeaways from the research9:55: Muscle doesn’t necessarily burn more at rest 13:35: An Evlo overviewStudy oneStudy twoStudy threeStudy four Free workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you feel bigger after embarking on a muscle-building routine, there are two primary reasons. Shannon discusses this and how to lose fat while gaining muscle. 0:00: Introduction2:00: What contributes to leanness?4:10: What happens in a caloric surplus 6:45: Muscle building without nutritional considerations9:15: Impact of being in a slight caloric deficit while prioritizing protein 10:55: The impact of temporary cell swelling 12:14: What about cardio? 13:15: Body recomposition Free workshop link Free Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Strength training has endless benefits: stronger muscles, better body composition, stronger bones, better mental health... but did you know it can also improve your skin? Tune in to learn how. 0:00: Introduction3:00: Anatomy of the skin 5:07: Why does our skin change?8:03: How overexercise plays a role in skin aging11:55: How cardio and strength training affect your skin differently 14:20: Genealogical reason why strength training might affect more aspects of skin health as compared to cardio Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramStudy referenced To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

It's no secret I'm not a big fan of fitness watches, but I think newer wearables show promise and can be helpful. In this episode, I break down what I recommend (and what I don't recommend), tracking and measuring with fitness wearables. 0:00: Introduction3:24: Where fitness watches get it wrong 8:40: How to judge effectiveness of a workout 10:50: Other factors that contribute to results 12:45: Difficulty in tracking muscle strain 14:27: Lack of adjustment to current needs15:55: The balance between activity and rest 19:14: Heart rate variability 22:35: Sleep24:30: Fertility 25:30: Activity 26:10: What not to track 28:40: Should you get a wearable? 31:58: SummaryFree Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Soreness may not be related to muscle damage or an effective workout. It may be related to an entirely different tissue and explain why soreness is not a reliable indicator of an effective workout. 0:00: Introduction1:01: Factors for muscle growth 1:22: Delayed onset muscle soreness (DOMS)3:15: Unaccustomed movement and soreness4:00: What is happening on a mechanical/cellular level to cause DOMS?8:25: What it might mean if you’re not always sore9:18: Why constant soreness is not the goal11:22: What you can do if you experience DOMS13:30: A note about fascia 15:15: SummaryStudy referenced Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Genetics are a reality that we all work with. But how much of your response to exercise is genetically predisposed? And how much do exercise and lifestyle influence your results? Shannon discusses how to train given your genetic predisposition. 0:00: Introduction2:25: Figuring out what you value 5:23: Genetic predisposition for muscle fiber composition 10:00: How to assess which fiber type you might have more of16:00: If you don’t use it, you’ll lose it 17:15: Mechanical load to the muscles21:24: Shifting from type I to type II muscle fibers24:20: How can training shift you fiber type composition from type I to type II fibers?25:55: How to train based on your fiber composition29:10: How hormones affect fiber composition 36:19: How to train based on these hormones Studies referenced:https://pubmed.ncbi.nlm.nih.gov/18271028/ https://pubmed.ncbi.nlm.nih.gov/22645169/#:~:text=It%20has%20been%20suggested%20that,by%20both%20genotype%20and%20environment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473039/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783862/ https://pubmed.ncbi.nlm.nih.gov/11479145/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783862/#CR9Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Julie Fratantoni educates us about how to keep our brains healthy as we age. We talk about neurochemicals that affect our brains, how to improve working memory, and how to keep your brain young as you age. 0:00: Introduction2:35: The different chemicals released with exercise7:55: Effects of these different neurotransmitters8:40: Over-exercise and cognitive health 12:44: Brain fog and working memory 21:12: Why does neurodegeneration happen26:00: 10 tips for brain health33:00: “Health optimization”Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Can you cycle sync while still building muscle? The answer is YES, but not in the way social media is recommending. In this episode, Shannon talks about why to consider cycle syncing, how hormones fluctuate throughout your body and how that affects recovery, social media myths, and how to cycle sync whether or not you are on hormonal birth control. 0:00: Introduction1:08: Why should we cycle sync? 3:55: Importance of building lean mass5:18: The five basics 10:55: How can we cycle sync while still building muscle? 11:40: Psychological implications with your cycle13:33: Tracking your OWN symptoms 15:23: Tips for menstruating women who are not on hormonal birth control 19:11: Where social media is off when it comes to cycle syncing 22:40: How to train (not on hormonal birth control)34:12: How to train (with a hormonal IUD)33:45: How to train (with hormonal IUD)36:00: Summary Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.