Do you know there is a difference between stress and anxiety? Our brains are wired to lean negative, but understanding our neuroanatomy can help you rewire your brain to be more positive and less anxious. Today's interview is with neuroscientist Nicole Vignola, who discusses strategies to improve anxiety and rewire your brain.

Buy Nicole's book here. 

0:00: Introduction to Nicole Vignola
1:30: Neuroplasticity 
3:25: Stress vs. anxiety 
11:27: Cognitive overload
17:54: How long does it take to form a new habit? 
20:00: Negativity bias 

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In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds of muscle. 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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Burning off holiday food is ineffective and can taint your relationship with food and exercise. In this episode, I speak about how to re-wire your brain around food and exercise this time of year. I also talk about how your workouts can benefit from enjoying larger meals this time of year. 

0:00: Introduction
2:20: Neuroplasticity
8:08: Why burning off what you eat is not an effective strategy
10:49: Recommendation for your workout the day after Thanksgiving

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Did you know that many "weight loss" plans intentionally drop your calories too low, so you often gain the weight back and have to return to their program? Registered Dietitian Miranda Galati speaks to this problem and how to build a better relationship with food. We discuss a balanced plate, emotional vs. physical hunger, and more. 

0:00: Introduction 
3:13: Miranda’s personal relationship with food and exercise 
9:34: Potential long-term consequences of not addressing gut issues 
11:39: Miranda’s current philosophies on nutrition 
15:07: Differences between emotional and physical hunger 
21:15: The balanced plate 
24:16: The impact of stress 
28:21: Miranda’s experience with Evlo
31:31: “Tune out the noise and turn inward”
34:17: How to work with Miranda 

Free guide from Miranda: How to find balance with food
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We tend to fall into two patterns over the holidays:

1. You add extra cardio to "burn off" food that you enjoyed over holiday parties 

or 

2. You get so overwhelmed that you throw in the towel completely. 

In this episode, I explain how longer, moderate-intensity workouts are not the answer this time of year and how to set an effective routine that will not burn you out. 

0:00: Introduction 
2:54: Typical holiday exercise patterns vs. a new approach
5:50: The stress bucket 
11:00: Dr. Shannon's personal example 
17:31: How to build an effective program without burning out 
20:22: Moderate intensity fitness classes 
24:20: How to adapt your schedule around the holidays 
26:50: Incorporate more time for relaxation 
27:46: How to assess if your routine is overflowing your stress bucket 
34:35: Summary

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How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode. 

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Using exercise to increase your caloric burn is actually not as effective as we've been taught to believe. I explain why this is and how to use exercise in a way that will be more impactful and sustainable. 

0:00: Introduction 
2:35 Using exercise to build muscle vs. to “get lean”
5:42: Why burning calories is not a very important metric 
11:11: Exercise selection when working out to burn more calories
12:59: “Hard exercises”/compound movements 
16:30: Listening to your body 
19:17: What to focus on instead

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Metabolism as you age study

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It's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct is to push shoulders down and back, stretch, get massages, and avoid working the upper trap muscle. 

Dr. Payton and Dr. Shannon discuss how these things could worsen the problem and what to try instead. 

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There are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get enough stimulation with your upper and lower body exercises. In this episode, I discuss all those myths and how to train your abs for hypertrophy (muscle growth). 

0:00: Introduction 
1:12: Core Stability Program
3:18: Muscle hypertrophy 
6:52: Myth: “Everything is core work”
12:27: Myth: “You should work the abdominals for 5-10 minutes straight”
15:47: Myth “You should work your abdominals every day”
17:21: Summary

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You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, as long as the lift is taken close to failure.

However, there seems to be a minimum amount of resistance you need to use to grow muscles, and if you use any lighter, it doesn't seem to have much effect.

Dr. Payton and Dr. Shannon walk you through the process of calculating your one rep max, so you can work backward to figure out the minimum amount of resistance to use in each lift.

One rep max calculator

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If you've exercised, you are familiar with the love/hate relationship you have with the "muscle burn." But what is this actually doing? Is it burning fat? Is it "toning" an area? Is it building muscle? Why is it happening? All these things are discussed in this episode. 

0:00: Introduction 
2:00: The “3 M’s” to muscle growth 
3:23: 1st M: Mechanical load (How heavy should I be lifting?)
11:15: 2nd M: Muscle damage or EIMD
14:47: 3rd M: Metabolic stress or “the burn”
19:23: Barre and Pilates 
22:55: Heavy lifting does not necessarily equate to high mechanical load to the muscle
24:55: Summary 

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Dr. Payton and Dr. Shannon discuss:

Why you get sore

Why soreness is not a reliable indicator of your workout's effectiveness

What to do when you ARE sore

What to do when you're constantly sore

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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 of muscle confusion. This episode provides practical insights for tailoring your fitness routine, understanding exercise science, and achieving sustainable results.

0:00: Introduction
0:20: What Evlo exercises target the adductors?
3:14: Why Evlo isn't a minimal equipment workout
7:28: What if I only have time for 3 x 35 min workouts per week?
9:56: Do you need to "confuse" your muscles? 

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What does it mean to be metabolically flexible, and how can we improve our metabolic flexibility? Cynthia Thurlow is a nurse practitioner, author of Intermittent Fasting Transformation, TedX speaker, and host of the Everyday Wellness Podcast. We talk about improving insulin sensitivity, how to fast around your cycle, how to fast if you're non-cycling, and more.

0:00: Introduction 
2:08: Signs/symptoms that you may be insulin resistance 
6:27: Sugar burner vs. fat burner
8:45: What we do in our 30s, 40s, and 60s affects our function in our 60s and beyond 
10:45: First steps to take in improving your metabolic flexibility
19:20: Fasting for individuals <35 y/o
22:21: Fasting for individuals >35 y/o
24:10: Exercising in a fasted state
28:40: Importance of building muscle mass 
31:35: How to find Cynthia Thurlow

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Cardiovascular training is important. But you don’t have to do TONS of separated cardio for your heart health.

In this episode, Shannon and Payton discuss how much cardio you actually need, different types of cardio activities, and how to incorporate HIIT training into a balanced routine!

Episode about measuring recovery 

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How often do we hear someone in their 30’s, 40’s, and beyond tell someone in their 20’s:

“What I would give to have my old metabolism back and eat whatever I want.”

The belief that a declining metabolism is an inevitable part of adulthood causes people to feel helpless and that they can’t do anything about it. 

But emerging evidence shows that a decrease in metabolism isn’t an inevitable part of adulthood, at least in early adulthood from ages 20-60ish. 

Shannon discusses this study and how to keep your metabolism high as you age. 

0:00: Introduction
2:02: Description of research study 
5:13: Reasons why your body composition may change as you age 
7:30: Insulin sensitivity/resistance 
9:41: Constrained Total Energy Expenditure
14:12: What CAN exercise do for your metabolism?
19:50: The downward spiral 
20:49: The upward spiral 
24:12: Does your metabolism change during menopause?
25:12: What is happening after the age of 60?

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Ankle and wrist weights have become increasingly popular, but what are they REALLY doing for your body? Dr. Payton and Dr. Shannon discuss their opinions on when to use ankle/wrist weights and when not to use them. 

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When your workouts are higher quality, you will feel better, have to workout for less time, and see better results. 

In this episode, Dr. Shannon discusses the physics principles that make certain exercises high payoff and low physical cost. 

0:00: Introduction
6:40: Opposite position loading
13:25: How to feel this principle in your workouts 
15:06: Resistance curves of exercises 
19:06: Early-phase loading 
21:09: Late-phase load example
24:07: Benefit of focusing on one muscle group at a time 
31:08: Applications once you choose an exercise that fits all 3 principles 
32:52: Summary 

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Elbow pain is common in bicep work or for other arm exercises. In this episode, Dr. Payton and Dr. Shannon explain some anatomy of the bicep and give great tips for avoiding cranky elbows while working the biceps or other arm muscles. 

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Are you confused about what you "can" or "should" do to train your trunk and pelvic muscles before, during, and after pregnancy? What should you do to prepare your body BEFORE you get pregnant? Can you eliminate the "mom pooch?" These are all questions addressed by pelvic and women's health physical therapist Dr. Amelia May. 

0:00: Episode and Dr. Amelia May, PT, DPT introduction
1:47: Preparing for pregnancy 
3:34: How to train your core in your 1st and 2nd trimesters 
7:18: Evlo-specific Burn class in your 1st and 2nd trimesters
8:40: Diastasis recti: what is it and can you prevent it?
11:40: Postpartum training 
15:09: “Mom pooch”
19:50: How to work with Dr. Amelia! 

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In this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees passing your toes. 

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The world of pelvic health is quickly changing, and important for anyone to understand. Dr. Amelia May, PT, DPT is a pelvic health physical therapist who breaks down exactly how to train your pelvic floor and deep core muscles. She breaks down myths and misunderstandings about the "core." 

1:28: Dr. Amelia May, PT, DPT introduction and background 
3:04: What is the deep core? And what is its function?
6:40: How to train the pelvic floor and diaphragm 
10:00: Diaphragmatic breathing 
12:25: Should you kegel during functional activities and exercises?
13:30: Should you purse lip breathe during all exercises?
15:00: Should your core be “turned on” all the time?
17:52: Contracting your transverse abdominis
20:58: Signs and symptoms of potential pelvic floor issues 
27:45: Hyporepressives 
31:38: When should you go see a pelvic floor PT?

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There is a fad going around social media about crunches being "bad" or "ineffective." Payton and Shannon break down the question of if you should stop doing them in this week's One Question Monday. 

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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 progress in strength, cardiovascular fitness, and recovery

Shannon gives you actionable strategies to:

✅ Build muscle and strength without living in the gym 
✅ Boost your VO2 max and power for longevity 
✅ Improve cardiovascular health without endless cardio 
✅ Optimize recovery for faster gains and injury prevention

0:00: Introduction to the 4 essential “buckets” of exercise 
4:11: Hypertrophy training 
7:32: High intensity training 
11:02: Zone 2 cardio 
12:33: Recovery
19:20: Summary of the 4 buckets 
21:00: How to customize your fitness routine 
24:15: How to test if your fitness routine is working for you
32:45: Final thoughts 

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What is the difference between maintaining your muscle mass and building it? We teach you how to know whether you should be in maintenance or build mode, how to adjust your training, and how to track muscle gain, maintenance, or loss. 

1:44: What is maintenance mode?
3:30: Importance of focusing on muscle building as early as possible
4:17: Example of how age-related loss in muscle mass can occur 
10:34: Why we shouldn’t fear “getting bulky/bigger”
12:50: How to know if you’re ready for maintenance 
13:43: Genetics
14:44: Age 
16:09: Seasons of life 
17:06: Aesthetics 
18:07: Difference between build mode and maintenance mode 
20:08: Difference in training between these two modes 
21:24: RPE scale
25:00: Training in build mode for some muscles, but maintenance mode for others
28:40: Changes in training if you want to build muscle while losing fat 
31:30: How do you measure whether you are losing or gaining muscle?
34:23: Suggestions for how to make small tweaks

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Today, physical therapists Dr. Payton and Dr. Shannon will discuss why they don't do many overhead presses in their classes. If overhead presses are working for you - carry on! They are not dangerous or bad. We are discussing our reasoning for choosing different exercises to target the deltoids. 

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Body recomposition is a three-pronged approach that involves a balance between nutrition, training, and recovery. Body composition isn't everyone's goal, and that's completely ok! Skip this episode if it's not your goal.

00:30: Episode disclaimer
2:45: Muscle hypertrophy without over stressing system
4:05: Shannon’s experience with overexercise
6:35: What is body recomposition?
9:28: How nutrition plays a role
17:47: How training plays a role
20:55: What does it take to build muscle?
31:30: How do you measure muscle growth/fat loss?
34:18: Shannon’s personal experience with body recomposition

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OQM (One question Monday) is a new series where Shannon and/or Payton answer one of your questions in 15 minutes or less! 

Today, Shannon and Payton are discussing fears around getting bulky. Listen to learn why you may have that bulky appearance, why to not be afraid of gettin bulky, and how to maintain your muscle mass. 

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Research around women's training and hormones is still emerging. The fitness industry tends to confuse some of this research and encourages taking it easy during menstruation. Dr. Payton, PT, DPT speaks to how this may be misguided and that dialing it back during your period could be a missed opportunity. She talks about how it may be more appropriate to dial it back right before menstruation due to hormone levels. Learn how to work out before and during your period to optimize sustainable fitness results and stay consistent in your routine.

1:22: Hormonal changes throughout your cycle
 4:36: How you might feel when you workout while PMSing
8:00: How the general person can adapt their training schedule around this cycle 
12:14: Will I lose progress if I adapt my schedule each month?
16:20: What if I don’t have significant PMS symptoms?
18:34: Importance of maintaining a routine of movement 
19:45: How to workout during your period 
24:10: Summarized practical applications 

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We all want efficient workouts. But we also want effective and safe workouts. In this episode, Shannon talks about how you can save time, and four common mistakes that seem like they are saving time but are actually not as effective as you would think. 

1:25: The issue with prioritizing central fatigue over peripheral fatigue 
7:02: Trying to work upper and lower body at the same time 
10:00: Jumping between too many programs
13:32: Measuring your workouts based on sweatiness 
15:34: Combining balance with strength 

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Working out in heated rooms can be beneficial, but exercising in rooms too hot or overheating your body decreases performance. Shannon speaks on the neuromuscular changes that occur with environmental temperature and general recommendations for working out in heat. 

2:12: Bottom line up front- working out in hot vs. cold can affect the nervous system in different ways
3:29: Why exercising in the cold is not ideal for strength training 
4:35: The breaking effect 
5:30: Difference in increasing central vs. local temperature 
6:47: The effect of room temperature on performance 
8:24: Central temperature increases can lead to decreased neural drive
10:24: A tool to increase local temperature without increasing room temperature
11:20: Don’t use heated workouts with the purpose of expediting weight loss
14:30: Don’t use heated workouts to gain more flexibility 
15:23: Don’t work out in heated rooms if you have a medical condition and/or have not been cleared by your doctor 
15:39: Consider exercising in a warm room when doing light cardio 
18:02: Consider exercising in a warm room to improve muscle activation 
19:20: Consider exercising in a warm room if you work out in the morning 
20:52: General recommendations if you want to start working out in a warmer room 

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Review referenced
Study referenced 

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Shannon was interviewed on Figuring It Out with Hailey Miller, where she talked about her past with exercise, and gives tips for how to structure your workouts, and create a sustainable routine.

Figuring It Out

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Dr. Meredith is a neurologist and sleep doctor out of Washington. We discuss sleep cycles, how sleep affects weight and fitness, sleep apnea, and how to improve sleep hygiene.

2:04: What is a normal sleep cycle?
4:22: Brainwave patterns during different stages 
5:55: Which phase is most responsible for muscle recovery?
7:10: Signs that may indicate you are not reaching the stage of restful sleep
9:25: The relationship between weight and sleep 
12:00: Working with a patient on sleep 
13:25: Sleep apnea
16:15: Jaw/airway development and the impact on sleep 
19:18: Elements of nutrition that affect sleep
20:36: Sleep hygiene 
22:18: How light affects your sleep 
23:33: Exercise recommendations when you’re not able to get quality sleep
26:18: How to work with Dr. Meredith 

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"Training like an athlete" is a very common fitness mindset. But if general fitness is your goal, I don't recommend training for performance. I break it down in today's episode. 

1:35: “Train like an athlete” comes from advertising
3:10: Reason number 1: The goal of performance and the goal of general fitness are separate entities
5:18: Prevalence of back pain in elite athletes
7:30: Reason number 2: Skill training is different than training for health and/or body composition
10:58: Reason number 3: Athletes have sport-specific needs; exercise selection is sport-specific
13:16: Reason number 4: Completing an athlete’s program because you “want to look like them” may leave you disappointed 
15:06: Reason number 5: Athletes have an off season 
17:14: Understanding the risks that come with “training like an athlete” for general fitness

Meditations X Evlo

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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: Sensory system’s influence on pain and range of motion 
47:20 “Visual combat”
52:20: How can mobility pre-workout improve strength? 
1:00:30: Neurology of breathing 
1:08:00: About Z-Health  

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"Toning" and "tightening" are misleading terms to describe an exercise program. In this episode, we discuss why these terms are used in fitness marketing and what is actually happening to create a "toned aesthetic." 

1:48: “But I just want to tone up” and the fitness marketing behind this desire
3:54: what are “toning” workouts?
5:00: Reasons why the workouts themselves are not contributing to significant fat loss
5:15: Seeing fat loss when you first increase your activity level
6:18: Should you be “mixing up” your routine?
6:40: Muscle hypertrophy and progressive overload 
8:19: Soreness does not equal effectiveness
9:19: Viewing exercise as “fat burning” as opposed to “muscle building” can set you up for long-term issues 
10:09: Fat loss happens systemically 
10:58: Systemic fat loss occurs with changes in nutrition 
12:25: Our bodies respond differently to diet and exercise
13:50: What to look out for when choosing an exercise program 
15:19: Separating marketing from reality 

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Doug Brignole is former Mr. Universe and the author of The Physics of Resistance Exercise. Today, we discuss the "lower abs" and myths around training the abdominals. We discuss spot-treating the abdominal area, exercise selection, training the lower abs, and more. 

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Dr. Payton and Dr. Shannon, two DPTs, discuss why they don't prioritize a ton of stretching. They educate about why we get tight and what may be more effective at improving tightness and mobility. They add that stretching may be a "band-aide" because tightness is a symptom of instability or another underlying issue. They also discuss their recommendations for dos and don'ts around stretching. 

00:52: What is tightness?
02:35: Difference between tightness and ROM restrictions
04:15: Analyzing ROM: bilateral vs. unilateral
06:45: What ROM deficits could indicate
11:37: What will improve tightness
14:40: Neuromuscular reeducation/“brain mapping”
17:18: Strength training can improve mobility
17:55: Does stretching improve motor mapping?
19:43: Practical application 
21:10: What stretching is doing from a neuromuscular standpoint
26:02: Using stretching as a bandaid
31:48: Why stretching might not be the first line of defense 
35:58: Can stretching be dangerous?
39:10: Stretches that are not recommended 
43:33: General recommendations for stretching
48:30: Improving flexibility as you age
50:41: At what point in your workout should you stretch 

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How the nervous system affects your results: why exhausting workouts aren't more effective

In this episode, Shannon discusses the difference between systemic and specific fatigue, known as central and peripheral fatigue. She discusses why this theory highlights that workouts don't have to wear you out to have big payoffs. She leaves you with practical applications on knowing if your workouts are centrally or peripherally fatiguing. 

1:40: Introduction of systemic fatigue (central fatigue) vs. specific fatigue (peripheral fatigue

3:05: Increasing muscle definition without wearing yourself down

5:30: How hypertrophy (gaining muscle) happens + motor unit recruitment 

8:03: Different types of fatigue (central and peripheral fatigue)

9:40: How central fatigue affects peripheral fatigue

10:29: How peripheral and central fatigue affect results differently 

13:15: The “interference effect” 

13:53: Different types of workouts/exercises that can lead to high levels of central fatigue

14:45: Peripheral fatigue for muscle hypertrophy

15:45: Practical applications 

17:08: Individual responses to exercise dosage/tolerance to fatigue

18:18: How to know if your workout is more centrally fatiguing than peripherally fatiguing

20:00: Is soreness a reliable indicator of effectiveness of your workout?

Blog - how to increase muscle definition

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Katherine Andrew, Functional Registered Dietitian, dives into what the audience can take away from two of our recent podcasts with Dr. Ben Bikman and Dr. Stacy Sims. These two experts have conflicting opinions about fasting and carbs, and Katherine is giving us digestible action items to create nutrition around your fitness that works. We talk about her opinion on fasting, symptoms to look for that would imply fasting isn't working for you, fasting depending on training load, carb recommendations, and more. 

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Stacy Sims speaks on how to eat and train to optimize your body as a female. We talk about mistakes women make with nutrition around their fitness, her opinions on fasting, and more.  Dr. Sims is an exercise physiologist and nutrition scientist who aims to improve research around women's training and physiology.

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

There are many mistakes and misconceptions when it comes to high-intensity training. This episode breaks down how to add high intensity (or not) in a way that will benefit your body instead of hurt your body. In this episode, Dr. Shannon has a discussion with Evlo teacher and Doctor of Physical Therapy, Payton Busker.

1:50  What is high intensity? 

4:34   Benefits of high intensity

13:38  How often to integrate HIIT

17:58  Can you get the benefits of high intensity without traditional high intensity workouts

24:09   How the nervous system plays a role in exercise 

27:30   Adding HIIT back to your routine after joint pain

33:02  The process of switching up your routine 

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8 free Evlo classes

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Metabolic scientist, Dr. Ben Bikman, talks about insulin sensitivity and metabolism in this week's episode. He breaks down why we should all improve our insulin sensitivity and his educated opinions on how to do it. He also breaks down some myths about metabolism and talks about burning calories. 

4:40  What is considered optimal metabolic health? 

5:30   What is Insulin? 

11:30  Can healthy, fit people have insulin resistance issues? 

20:18  How to improve insulin sensitivity and shrink fat cells

26:05   Fasting and cortisol levels 

27:48  How can exercise improve insulin sensitivity? 

30:55  How does muscle adaptation factor into insulin sensitivity? 

32:37  Calories In, Calories Out 

36:50  Does cutting calories reduce your metabolism? 

41:16  Eating before and after exercise 

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Is there a place for foam rolling? In this episode, I talk about how foam rolling/massage guns/etc. affects your body. I talk about how foam rolling can be a band-aide to a damaging routine and how to use foam rollers if you choose.

1:35  Mechanoreceptor stimulation by foam rolling 

3:37  What foam rolling won’t do 

6:47  Should you be foam rolling?

11:01  Better inputs create better outputs

14:45  The Evlo joint stability program for recovery

15:50  Is there a place for foam rolling in your routine?

16:32  Shannon’s recommendation for how to foam roll

8 free Evlo classes

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about how your body adapts to cardio and how "eat less, move more" is oversimplified. 

1:34  Evlo Member Story 

9:00  Conversation with Doug

8 free Evlo classes

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 body recomposition 
14:32: Caloric intake while breastfeeding 
25:00: Macronutrient needs while breastfeeding 
30:40: Final thoughts 

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• Dani's Instagram: @mindinmymacros 
• Mindin' My Wellness Podcast: https://mindinmymacros.com/podcast/
• Nutrition Periodization podcast series: https://player.captivate.fm/collection/e6bce217-b139-4667-a01e-eefffdb9ea48
• Macros for Mama Course (15% off with code MINDINMYMACROS) - https://mindinmymacros.com/macros-for-mama 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about some of the antiquated beliefs in the fitness industry, namely that your exercise has to be "functional."

3:48  What are the biggest fitness myths out there 

7:29  Doug’s thoughts on functional exercise 

 
8 free Evlo classes

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14 day Evlo trial

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Low-impact workouts aren't always less joint stress. Exercise selection, variety, and dosage are more important than just doing workouts with no jumping.  In this episode, we'll talk about how to make your low-impact workouts effective AND less strain on your joints.

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14 day Evlo trial

2:28  Dosage and repetition of low impact movement 

5:40   Are fitness classes more joint-friendly?

7:24  The importance of exercise selection 

11:00  Low impact and late phase loaded exercises 

19:50  Making low impact workouts more effective 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Payton Busker PT, DPT, is talking all about reformer Pilates and how it affects your body. We talk extensively about core, posture, and how genetics play a large role in your body's adaptation to exercise.

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6:27  What happens to your body during a reformer pilates class? 

9:06  The difference between reformer pilates and Evlo

14:12  The difference between a workout being hard and a workout being effective 

21:07  The Pilates Instructor Body Type 

25:12  Pilates for core work 

32:13  Working your core every day 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.