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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 Consistency™️
23:44: “Neutralizing” 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 shouldn’t 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 don’t 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: Payton’s 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 you’re not recovering
30:17: Exercise recommendations for PCOS
32:58: Exercising for fertility if you have PCOS
35:23: “Non-exercise” 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: Payton’s 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: “Optimal” 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 “count” 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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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-1664-8701
https://pubmed.ncbi.nlm.nih.gov/28578612/
https://pubmed.ncbi.nlm.nih.gov/35599175/
0:00: Introduction: the spectrum of zone two cardio recommendations
3:25: 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 Max
27:18: Should you still do cardio?
31:52: How to include zone two in your routine
32:22: Conclusion
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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: Introduction
1:44: 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 resistance
14:00: Why is insulin resistance a problem?
18:50: Can you be insulin resistant while being lean?
21:00: Symptoms of insulin resistance
25:18: 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 track
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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: Introduction
3:00: 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 successEpisode #139 (referenced in episode)
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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: Introduction
4:00: What research says about exercise and body composition
7:40: 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 groups
25:15: Exercise for muscle growth
27:30: The middle ground of fitness
29:30: Summary
Study referenced
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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: Introduction
2:30: 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 conceive
30:30: 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 Becca
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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
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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 referenced
0:00: Introduction
1:10: What is “functional fitness”?
4:33: Are other exercises not helping with function?
9:50: How muscles are loaded
10:45: Sport-specific training
15:44: Summary
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Every year, Shannon releases a "Thanksgiving" episode centered around exercise and food. This year, she's speaking to something that is common around this time of year - using exercise as a tool to "burn off" your food. She discusses why this isn't possible and how to re-wire your relationship to exercise and food. She also discusses how to add gentle movement to manage a glucose spike and feel better after a large meal.
0:00: Introduction
6:00: Why we can’t “earn” our food
13:12: How can you feel better on Thanksgiving?
16:26: How insulin sensitivity can play a role
18:00: How you can use post-meal movement to your advantageStudy 1 referenced
Study 2 referenced
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In last week's episode, we talked about habits necessary for body recomposition. We discussed the importance of sleep and how fitness results are more difficult to attain without proper sleep.
But what if you're in a season of life where sleep deprivation is unavoidable? Can you still see fitness results?
Short answer: yes. Dr. Shannon and Registered Dietitian Hope Brandt speak on how to adjust nutrition and fitness when you're sleep-deprived to continue progressing towards body recomposition.
0:00: Introduction
3:20: Mitigating the effects of sleep deprivation
6:48: How eating high protein helps when sleep in lacking
8:63: Calorie deficits and sleep deprivation
12:08: What is a moderate calorie deficit?
16:48: Training and sleep deprivation
19:52: Hope’s experience with training postpartum
22:58: Fueling before/after workouts
27:43: Summary
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Since body recomposition requires slow and steady changes, it requires lifestyle and habit changes. In this episode, Shannon discusses the habits necessary for body recomposition and discusses the basics of forming habits.
0:00: Introduction
5:45: Important factors for body recomposition
6:40: Sleep and body recomposition
9:50: Nutrition and body recomposition
14:00: Exercise and body recomposition
15:15: Habit forming
19:35: Stages of forming a new habit14-day free trial
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