Semaglutide is a drug that you may have heard of under the brand names Ozempic or Wegovy. This drug is used to treat diabetes but is also used for weight loss. In today's episode, endocrinologist Dr. Arti Thangudu breaks down who this drug is indicated for, who it is NOT indicated for,  the side effects, and more. 0:00: Introduction 2:24: What is Semaglutide and how does it work?5:15: How do these medications impact weight and appetite?7:14: Are there any effects on mental health?8:17: Who is this indicated for?13:05: How is social media affecting the supply of this medication?15:35: Who shouldn’t be taking this medication? And who should or should not prescribe it? 19:10: The effects on lean muscle mass 21:10: Mistakes in prescribing these medications24:20: Should you be on these medications long term?  Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The somatic nervous system is responsible for sending your brain information via your five senses. You can use tools such as mobility and touch to stimulate your somatic nervous system, improving your brain's "map" to your muscles and therefore improving activation in your workouts.0:00: Introduction 3:38: What is the somatic nervous system?6:53: Inputs and outputs 9:45: Stimulating mechanoreceptors to improve your results14:30: Tools for improving the motor map of the body 21:13: Jammed joints lead to weak muscles 25:25: Using physical touch to improve muscle activation 26:44: Summary Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We train our muscles and our cardiovascular system. We can also train the network that we don't see: our nervous system. In this episode, Shannon focused on the autonomic nervous system. She talks about sympathetic and parasympathetic activation and how each influences your fitness results. She provides tangible tools and takeaways to start training your nervous system more effectively.0:00: Intro3:16 Breaking down the different parts of the nervous system6:27 How your nervous system heals your body post-exercise11:27 How does the act of exercising affect your autonomic nervous system? 13:05 How to know whether your workout activated your parasympathetic nervous system or your sympathetic nervous system15:00 How the nervous system is activated with strength training 17:25 Is stimulating your sympathetic nervous system necessary to see results? 22:00 How to know if you’re in a chronic state of sympathetic nervous activation 22:45 What to do if you identify you’re in a chronic sympathetic state25:20 How to assess if you aren’t recovering 28:37 How to train you autonomic nervous system29:31 How to train your nervous system in your warm-ups34:35 How to train your nervous system in your cool-downs38:57 Summary  Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If getting leaner is your goal, nutrition should be your main focus. In this episode, I talk to Registered Dietitian Hope Fitzgerald Brandt. We talk about her own journey with weight loss, what to change if you have a lot of weight to lose, and what to tweak if you have the last 10 lbs or so to lose. 0:00: Introduction 3:58: How Hope approaches weight loss and aesthetic goals5:35: Hope’s personal journey with weight loss9:30: Going beyond “eating clean” 11:50: What does it mean to be in a slight caloric deficit?18:10: Protein recommendations21:22: What to do if you don’t want to track macronutrients 25:55: Myth busting: “Starvation mode”33:14: A conversation around hormones 35:45: Overview of how to change your nutritional approach 38:25: How to work with HopeFree Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episode, Shannon breaks down how exercise affects leanness.0:00: Introduction 1:43: Low Energy Availability (LEA)7:22: Systematic Review of exercise alone for weight loss9:20: Fitness trackers and weight loss14:42: How exercise CAN affect weight loss17:15: How does exercise use fat as fuel?23:00: Should you increase your step count to accelerate weight loss?24:15: How much exercise should you be doing if leanness is your goal?28:27: Should you track your cardio, strength training, or calories burned? First systematic review referencedStudy about fitness trackers Study about weight loss and steps Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Pilates is very popular right now. But is it "enough" for the modern woman?0:00: Introduction 3:20: Why is Pilates so popular right now? Moving from high to low intensity 7:42: Pilates marketing 9:40: Pilates background11:10: Pros of Pilates 15:37: Cons of Pilates 22:36: Complex moves and how they affect hypertrophy27:33: Myth busting: “Pilates will make you long and lean”30:35: Myth busting: “Pilates will tone your body”32:15: Myth busting: “Pilates is hard/burns so it must be effective”36:57: So is Pilates enough?39:51: Shannon’s bias and informed opinion 42:00: How do we incorporate Pilates into Evlo?Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What is "mom butt," and how can you address it? Does core stability work actually "shrink" your waist? Are crunches safe for postpartum women? Dr. Amelia Ponchur, pelvic floor and women's health physical therapist, discusses all these topics and more.0:00: Introduction 3:30: What is “mom butt”? 10:04: What is the best way to hold a baby?11:33: How do your feet affect your pelvic floor?19:07: How should you work your glutes if you think you have mom butt?23:35: Core stability: Can it “make your waist smaller?”30:05: How to use your breath to your advantage33:08: Does everyone need core stability?35:25: Are crunches cancelled?39:10: Are crunches contraindicated if you have prolapse?43:45: Breathe Better with Amelia  Dr. Amelia's course Dr. Amelia on IGFree Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"Listen to your body" has become a cliche in the wellness world. What does it even mean, and how can you do it? Shannon and Payton break down what listening to your body means from a neurology standpoint, how it can improve your body image AND your results, and they break down a step-by-step process for being a better listener of your own body.0:00: Introduction 1:14: What “listening to your body” means from a nervous system standpoint5:45: The power of listening to your outputs9:20: Age is not a diagnosis 11:10: Why do people struggle with this concept?16:12: Using exercise to buffer emotions19:22: Societal standards and implications21:10: How listening to your body could be taken in the wrong way 28:16: How gentle consistency comes into play 30:55: How to know if you need rest 36:46: How to listen to your body: Step 1- Set guidelines for yourself 39:35: How to listen to your body: Step 2- Assess your body before you work out 43:25: How to listen to your body: Step 3- Assess yourself during the workout 47:10: How to listen to your body: Step 4- Assessing how your workout routine is affecting you as a wholeWorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We don't do a lot of stretching. I know that's a big shift for many, and in this episode, I want to explain why.0:00: Introduction 5:20: Tightness is a symptom, not a cause 7:48: “Security system” of the body 14:05: Why might tightness happen?15:35: Reasons for chronic tightness18:18: Should we be stretching to solve tightness?19:29: Are there benefits to stretching?20:22: What does stretching do to the tissues of your body?23:55: So what CAN improve mobility?28:10: Importance of addressing why your tissues are getting tight in the first place31:10: But shouldn’t we stretch after working out?33:52: What about gentle stretching? WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Shannon breaks down what "toning" really means, how to body recomposition, the five basics for results, and how much volume to add for muscle growth.0:00: Introduction 5:30: “Toning” and “tightening” (Episode 70)8:35: High rep, low load workouts 12:10: What is good for fat loss?16:38: Sustainable body recomposition (Episode 77)18:52: Nutrition + body recomposition27:27: Training + body recomposition34:23: Recovery + body recomposition39:37: Volume needed for muscle growth (Episode 98)46:32: Do you need to do 10 sets per week per muscle group for muscle growth?Meta analysis referenced WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.