Today, we are joined by Licensed Marriage and Family Therapist Casey Lepper. We discuss how to improve your relationship with your partner and parenting styles to raise emotionally mature children. Follow @caseylepper on Instagram Follow @caseylepper on YouTube Vist her website 0:00: Introduction to Casey Lepper 1:06: The Four Horsemen 8:00: How to handle contempt within a relationship 11:35: How to handle conflict with your partner 14:20: Stonewalling, defensiveness, and criticism 16:50: Handli...
Sep 12, 2024•1 hr 2 min
Join Dr. Shannon and Dr. Payton to discuss some of the latest fitness trends: weighted vest walking, doing your hair with wrist weights to tone the arms, and Pilates for back pain/spine health. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Sep 06, 2024•12 min
Hate sprint training but want the benefits? Emerging research claims that REHIT (reduced exertion high-intensity training), a low-dose form of sprint training, can substantially benefit VO2 max. Listen to the episode to learn why and how to incorporate it into your routine. Study referenced 0:00: Benefits of HIIT and SIT 3:07: Physiological response to sprint training 6:35: What is REHIT? 10:08: Additional benefits of REHIT 12:13: Recommended REHIT protocol 13:35: Questions regarding REHIT 14-da...
Sep 05, 2024•19 min
I get coached twice a week, and it has changed my life. In this solo coffee chat, I discuss the life crisis that got me started on coaching and what has helped me rewire my brain to improve my confidence and change my life. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Aug 30, 2024•20 min
Does strength training help with fat loss? It's not about how many calories or fat you burn during the workout - it's about the muscle that you build because of the workout. Dr. Shannon explains how muscle affects your metabolism, glucose usage, hormones, and more. Study referenced linked here 0:00: Introduction 1:00: Does strength training burn fat? 4:10: Does having more muscle make you leaner? 6:06: How does muscle effect hormones? 10:36: How does strength training play a role when you're in ...
Aug 29, 2024•13 min
Is heavy lifting the only way to stay strong, build lean mass, and improve body composition as we age? Dr. Shannon, Dr. Jill, and Dr. Payton discuss what stimulus the body needs to develop lean mass and improve body composition at any age. 0:00: Introduction to heavy lifting 2:22: The musculoskeletal syndrome of menopause 6:10: Type I vs type II muscle fibers 10:43: Feeling the burn vs approaching muscle failure 14:45: Shortcomings of studies measuring strength and hypertrophy 20:18: Summary 14-...
Aug 22, 2024•23 min
Welcome to the first episode of The Dr. Shannon Show! We will still release new science-based episodes each Thursday. In addition to the Thursday episodes, we're releasing bonus "coffee chats" with Dr. Shannon and guests. Listen to the episode to learn more! Dr. Shannon also shares four of the tools she's used over the last several years to improve her fitness, grow Evlo, and more. 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow The Dr. Shannon Show on Instagram To take our free 35...
Aug 16, 2024•15 min
In this focused Q&A episode, Dr. Shannon is joined by Evlo instructors, Dr. Payton and Dr. Jill. We explore effective inner thigh exercises and the reality of "toning" specific body areas. We explain our approach to equipment and why we've chosen our current model. For those with time constraints, we discuss how to optimize limited workout sessions and why we don't offer a specific minimal routine. Finally, we delve into the efficacy of repeating workouts and critically examine the concept o...
Aug 15, 2024•14 min
In this episode, Shannon dives into the science of crafting a sustainable, effective fitness routine that delivers results without burning you out. You'll learn: 🔹 The four essential "buckets" of exercise for total body transformation 🔹 How to customize your workout plan based on your unique needs and goals 🔹 The truth about hypertrophy, HIIT, and zone 2 cardio - and how to balance them all 🔹 Why recovery matters for results and how to improve recovery 🔹 Simple tests to measure your progres...
Aug 08, 2024•34 min
Dr. Eric Cobb is a renowned expert in the field of performance neurology and the founder of Z-Health Performance Solutions. With over two decades of experience, Dr. Cobb has revolutionized the approach to movement, pain relief, and athletic performance by focusing on the intricate relationship between the brain and body. Free Z-Health Course 0:00: Introduction to Dr. Eric Cobb 1:56: What is brain-based training? 5:54: “Input-output” system 16:15: The “test-retest” method and movement 35:10: Sens...
Aug 01, 2024•1 hr 17 min
Are you struggling to balance breastfeeding, postpartum recovery, and your fitness goals? In this episode, we're joined by macros coach Dani Patton to demystify the complex world of postpartum nutrition and exercise. Whether you're exclusively pumping, nursing on demand, or anywhere in between, this episode is packed with actionable advice to help you thrive in your postpartum fitness journey. 0:00: Introduction to Dani Patton 2:05: Hormonal changes while breastfeeding 6:15: Breastfeeding and bo...
Jul 25, 2024•34 min
Dr. Shannon is back with Dr. Jill and Dr. Payton to discuss recovery days, megaformer classes, and diastasis recti. 0:00: Introduction 0:20: Best activities for recovery days 3:04: Do mega former classes build muscle? 7:21: Is Evlo diastasis recti-friendly? 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com ....
Jul 18, 2024•12 min
This is part three of three about fitness and your nervous system. Dr. Shannon discusses how your brain can change itself, which is called neuroplasticity. She discusses how to improve brain health, specifically the health of the cerebellum, by using exercise. 0:00: Introduction 2:11: The anti-aging effect of building muscle 3:35: Exercise and brain health 6:35: How to challenge the cerebellum 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To ta...
Jul 11, 2024•9 min
This is part two of three about fitness and your nervous system. Dr. Shannon discusses how your nervous system's "number one priority is to keep you safe." She discusses what that means and how it applies to fitness. 0:00: Introduction 1:15: The somatic nervous system 4:13: Increased motor output with increased stability 6:30: Complex movements and combinations 9:00: How unstable exercises can affect your joints 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints...
Jul 04, 2024•12 min
The next three episodes will be about specific mechanisms of your nervous system. Today, Dr. Shannon talks about how central nervous system fatigue influences your workouts and how to manipulate variables to reduce central nervous system fatigue. 0:00: Introduction 2:38: The central nervous system’s (CNS) role in fatigue 4:40: 7 mechanisms that can cause CNS fatigue 4:45: 1st mechanism: Metabolite build up 6:44: 2nd mechanism: Lack of muscle glycogen or blood glucose 7:24: 3rd mechanism: Pain 8:...
Jun 27, 2024•22 min
Dr. Shannon, Dr. Jill, and Dr. Payton discuss grip strength, cell swelling, and if Pilates/sculpt classes help maintain muscle mass and bone density. 0:00: Introduction 0:23: Grip strength limiting lower body lifts 1:54: Feeling “bigger” after strength training 4:05: Do Pilates and sculpt classes help to maintain muscle? 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit ...
Jun 20, 2024•8 min
In this episode, we discuss hormones, exercise, and nutrition and why you may not be losing weight despite working out hard. 0:00: Introduction 1:00: Are your hormones to blame? 2:10: Exercise has been oversold as a weight loss tool 5:02: “But, I’m eating clean.” 5:49: What's a better approach to losing weight? 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evl...
Jun 13, 2024•10 min
If you're not seeing results, you may have been told your cortisol could be to blame. How does cortisol affect fitness? And is there a way to "balance" healthy cortisol with staying active? 0:00: Introduction 0:37: What is cortisol? 3:56: Stress imbalance 8:15: Effect of exercise on cortisol 11:07: Exercise recommendations for improving stress regulation 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build c...
Jun 06, 2024•14 min
Shannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pregnancy and beyond. 0:00: Introduction to Dr. Elizabeth Knoble, PT, DPT 1:50: Abdominal separation vs. diastasis recti 10:02: Should you load your abdominals during pregnancy? 15:35: Can strengthening the rectus abdominis reduce diastasis recti? 17:28: What is coning and does it make diastasis worse? 22:15: Is deep core stability better than crunches? 27:05: How to properly engage the deep core Wor...
May 30, 2024•33 min
Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to build muscle? 0:00: Introduction 0:45: Does the duration of your workout really matter? 2:40: What type of stimulus is effective for results? 7:16: Minimum length of time that you can workout and still see results 12:35 Exercise snacks 15:03: Summary 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. S...
May 23, 2024•16 min
Why do we sweat in our workotus? And are sweaty workouts superior for fitness results? Dr. Shannon explains why sweating isn't necessarily related to fitness results. 0:00: Introduction 1:02: Why do we sweat and what causes us to sweat? 3:25: Does sweating burn more calories? 5:58: More sweat doesn't equal more effective 7:59: Summary 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. S...
May 16, 2024•9 min
Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility. 1:45: Introduction 2:45: Upward spiral 4:17: What is metabolic flexibility? 5:05: How to know if you’re metabolically flexible/inflexible 7:45: How to train to be more metabolically flexible 11:35: Types of fuel so...
May 09, 2024•43 min
It is an illusion that more fatiguing workouts lead to better results. In fact, less fatiguing workouts can improve the quality of your workouts and, therefore, your results. Dr. Shannon breaks down why this happens and provides tangible takeaways to identify fatigue and what to focus on instead. 0:00: Introduction 1:04: Defining “fitness results” 3:11: How to train smarter, not harder 5:20: What drives muscle growth? 7:25: What does NOT drive muscle growth? 14:20: How fatigue can interfere with...
May 02, 2024•22 min
Registered Dietitian Hope Brandt discusses how to eat before and after exercise. 0:00: Introduction 0:40: How to eat to build muscle 2:05: How to eat for body recomposition 4:14: How to eat before your lifting routine 11:16: Post-workout nutrition 13:36: Can you only digest 20g of protein at a time? 19:56: Final thoughts Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, vis...
Apr 25, 2024•21 min
Have you ever met someone who seems to just LOOK at a weight and see results? Or someone who seemingly does everything right and doesn't see much change? We discuss some potential reasons for the variation in response to exercise and how to adjust your routine to fit your body. 0:00: Introduction 3:11: Framework for building muscle using the REPS framework 7:08: Super-responders and the effect of satellite cells 14:14: Average/low-responders vs. super-responders 16:19: Summary Try Evlo 14 days f...
Apr 18, 2024•17 min
In this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why they may have experienced the results they saw and how you can too. 0:00: Introduction 0:35: “The gentle, low-impact feel of Pilates, with the results of strength training” 5:03: How you can improve pelvic health without doing kegels 10:50: Less work, better fitness results 15:41: Body recomposition Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagra...
Apr 11, 2024•22 min
Are you in a season where maintenance is a goal? Maybe you're training for a race or don't have the time to commit to much resistance training. Listen to this episode to learn about maintenance, when it's appropriate, and how to maintain muscle. 0:00: Evlo member story 2:34: Maintenance mindset vs. muscle building mindset 6:38: The importance of stimulating type 2 muscle fibers 9:12: Recommended volume for muscle building 10:00: Recommendations for maintaining muscle 12:18: Summary Try Evlo 14 d...
Apr 04, 2024•14 min
The messaging around a certain form of exercise "snatching" you, which is the internet's newest word for "toning" or "tightening," is simply another marketing ploy from the fitness industry. Listen to this episode to learn why. 0:00: Why Pilates isn’t “snatching” you 4:09: How to determine if you’re workout is building muscle using the REPS framework 5:58: Why Pilates may make you feel “snatched” 10:55: Conclusion Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy J...
Mar 28, 2024•13 min
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...
Mar 21, 2024•35 min
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 Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow...
Mar 14, 2024•12 min
