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: Introduction1:20: Your menstrual cycle as a vital sign 3:20: Signs/symptoms that something might be off with your cycle7:37: 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 stamp26:30: Payton’s experience with pregnancy loss32:40: Are there risks with exercising during early pregnancy?35:20: Parameters around exercise after miscarriage Try Evlo 14 days for freeFollow 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.

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 HIIT11:30: VO2 max as an indicator of overall health and longevity16:13: 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: “Optimal” training week35:30: Importance of individualization of your routine Try Evlo 14 days for freeFollow 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.

Is walking truly sufficient for cardiovascular fitness? The discussion dives into the physiological benefits of Zone 2 cardio and how it stacks up against other forms of exercise. Shannon emphasizes the importance of combining walking with strength training for a well-rounded routine. Listeners learn about energy expenditure and the potential adjustments needed to make walking more effective. Plus, insights on how to incorporate zone 2 training into daily life offer practical tips for fitness enthusiasts.

Zone two cardio has received a lot of attention lately. Doctors and researchers tout the benefits associated with mitochondrial efficiency and longevity. But zone two cardio is time-consuming and may be difficult to realistically keep up with. At the same time, others are claiming that women naturally have a better ability to use fat as fuel and a higher composition of type 1 muscle fibers, so zone two cardio is unnecessary. Where is the "truth?" What SHOULD we be doing for our health and longevity? Dr. Shannon breaks it down in this episode. Studies referenced: https://www.thieme-connect.com/products/ejournals/html/10.1055/a-1664-8701https://pubmed.ncbi.nlm.nih.gov/28578612/https://pubmed.ncbi.nlm.nih.gov/35599175/0:00: Introduction: the spectrum of zone two cardio recommendations3:25: Is there a gold standard application for zone two cardio?6:42: Are “optimal routines” realistic?8:50: What is zone two cardio?10:15: What is metabolic flexibility?11:44: Why should we care about mitochondrial health?15:00: How does zone two cardio affect metabolic flexibility?18:40: Is zone two cardio the only way to improve metabolic flexibility?20:10: Framework for muscle building 22:01: Lifting to improve mitochondrial density 23:35: How to improve aerobic capacity while building muscle 25:55: The effect of superset training for VO2 Max27:18: Should you still do cardio?31:52: How to include zone two in your routine 32:22: Conclusion Try the new EvloFollow 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 consume any wellness content, you may have noticed increased attention on insulin and blood sugar. What does it mean to be "insulin resistant," and what are the symptoms to look for? How can insulin resistance affect fitness results? How can we improve our insulin sensitivity with diet, lifestyle, and exercise? Katherine Andrew, Registered Dietitian, and I discuss these topics and more. 0:00: Introduction1:44: What is blood sugar and insulin?4:42: When does the body tap into the liver  for stored glycogen vs. fat stores?8:30: How do frequent, small meals affect blood sugar?10:20: Insulin resistance14:00: Why is insulin resistance a problem?18:50: Can you be insulin resistant while being lean?21:00: Symptoms of insulin resistance25:18: How does insulin resistance affect fitness results?29:21: What can you do to improve insulin resistance?39:58: Physical factors that can affect blood sugar 42:50: The role of nutrition in improving insulin resistance 49:55: How do you know what the “right eating window” is for you?53:00: How to know you’re on the right trackTry the new EvloFollow 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.

Have you ever started a fitness challenge just to find yourself back at square one shortly after it ended? In this episode, we discuss why I'm not a fan of time-based, extreme fitness challenges and the metabolic adaptations that occur with extreme diets and exercise routines.0:00: Introduction3:00: Building muscle and time-bound challenges 5:00: Metabolic adaption 11:40: Do challenges help start new habits?13:20: The benefits of following a gentle, strength-based program 16:06: How Evlo sets you up for sustainable success Episode #139 (referenced in episode) Get on our email listFollow 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.

You can find anecdotes everywhere that heavy weights "bulk" and Pilates-type movements provide a long, lean, toned body. Is there any truth behind these anecdotes? And further, do you HAVE to lift heavy weights to build muscle? Does Pilates build muscle? These are all questions that Shannon discusses in today's episode.0:00: Introduction4:00: What research says about exercise and body composition7:40: Does the “burn” cause muscle growth?10:10: Challenge to the muscle 11:54: Does Pilates build muscle?18:12: Aesthetic differences between the two groups25:15: Exercise for muscle growth 27:30: The middle ground of fitness29:30: Summary  Study referenced Get on our email list Follow 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.

In this episode, Dr. Shannon interviews Becca Romero about all things nutrition and fertility. They touch on women's and men's fertility, micronutrients, exercise, and more. 0:00: Introduction2:30: Importance of eating enough when trying to conceive 7:00: Blood sugar balancing and fertility 15:56: Other nutrition considerations for conceiving 17:17: Vegan/Vegetarian considerations and the effect on fertility 19:10: Importance of micronutrients 25:26: Fitness adaptations when trying to conceive30:30: When is it time to work with a nutrition specialist?34:50: Ovulation and cycle tracking 38:18: Men and fertility 43:00: How to work with BeccaTry the NEW Evlo PlatformFollow 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.

Deload weeks, or as we call them, "Reset Weeks," can help manage fatigue, avoid plateaus, and improve recovery. Dr. Shannon discusses some updates to her protocols around Reset Weeks based on current literature.0:00: Introduction 5:00: How to “deload”11:00: What happens after a Reset Week?12:30: How often should you take these weeks?17:25: FAQ: “Will I lose muscle if I take time off?”20:32: FAQ: “How should I eat during Reset Weeks?”22:30: The new Evlo membershipStudies referenced: https://www.mdpi.com/1422-0067/23/10/5431  https://sportrxiv.org/index.php/server/preprint/view/302 https://www.nature.com/articles/s41598-018-20287-3 https://journals.lww.com/nsca-jscr/FullText/2017/04000/Resistance_Training_Induced_Elevations_in_Muscular.1.aspx Try the NEW Evlo PlatformFollow 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.

Do you HAVE to squat and deadlift to maintain your functional strength throughout your life?  Dr. Payton and Dr. Shannon discuss misconceptions about choosing "functional" exercises. Study referenced0:00: Introduction 1:10: What is “functional fitness”?4:33: Are other exercises not helping with function?9:50: How muscles are loaded10:45: Sport-specific training 15:44: Summary 14-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.