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00:00: Introduction 01:23: The REPS framework for building muscle  03:37: Cardio, nutrition, and recovery recommendations  05:08: Dr. Shannon's his...

00:00: Introduction 01:24: Introduction and defining what "bulky" means  02:45: The body builder physique  03:40: Why you might feel "bigger" when ...

00:00: Introduction 02:18: Does sweating mean you had an effective workout?  04:10: Why do we sweat?  05:50: Why sweating is an unreliable predicto...

00:00: Introduction 01:50: What is soreness?  04:15: Do you need to be sore to build muscle? 06:45: Can soreness be counterproductive?  07:45: Sho...

00:00: Introduction 01:23: Do you have to lift heavy?  02:45: Light vs. moderate vs. heavy loads  05:00: When to choose heavy, moderate, or light l...

00:00: Introduction 03:00: The truth about "toning" workouts  06:45: "Sculpting" workouts  08:28: What is "the burn" doing?  12:00: Will switching...

00:00: Introduction 01:23: Does your workout need to feel exhausting to be effective?  02:30: How Shannon's workout routine has changed over the yea...

00:00: Introduction 01:23: Exercise for fat loss?  04:53: How we burn calories 09:07: Exercise and diet recommendations for body recomposition  10...

00:00: Introduction 01:23: How the media shapes our mindset around fitness 04:10: History of fitness culture 10:38: History of fitness wearables an...

1:15: Why Gentle Consistency works  2:05: Tip #1: Include warm-ups  3:05: Tip #2: Commit to doing one hard set  4:32: Tip #3: Lift heavier for fewe...

1:00: How to set a goal for body recomposition  2:24: Why you should focus on muscle, not fat loss 3:32: How to track and measure progress  6:10: E...

1:00: How much exercise is too much?  2:33: Nervous system regulation within your workout  6:40: Weekly recovery recommendations  9:00: Reset weeks...

Episode #222: How We Burn Calories Episode #182: REHIT 2:30: The science of burning calories  6:40: How much cardio should we aim for?  8:25: Card...

How to reach body composition goals without tracking 2:25: Primary levers for body recomposition  4:00: Tracking and tools for tracking  7:06: Shan...

1:42: How to make your strength workouts shorter  4:37: Combing strength and cardio  6:35: Common mistakes when trying to make your workout shorter ...

Meta-analysis referenced 1:50: Recommended volume per muscle group per week  4:40: How often should you train each muscle group?  5:22: How many st...

1:30: What is true muscle failure?  3:52: The stimulating reps theory  4:40: Common lifting mistakes  8:54: How heavy should you lift?  10:25: Whi...

1:45: The rate of fat loss and muscle growth  2:22: What to expect in month one  3:52: What to expect in month two  5:50: What to expect in month t...

1:00: What is body recomposition?  4:00: Why you should prioritize muscle health  6:36: Can trained individuals experience body recomposition?  7:2...

Pontzer's study Howard's study 0:00: Introduction  3:00: Constrained energy expenditure model  6:10: New study suggests calorie burn is additive  ...

5 lbs of muscle episodes: #197: How to build 5lb of Muscle in 2025 Coffee Chat: My journey of building 5lb of muscle and body recomposition  Coffee C...

0:00: Introduction  7:40: Can you actually "tone" and "tighten?"  12:00: Exercise and fat loss  18:40: Body recomposition  27:22: Tracking macros ...

0:00: Introduction to cardiovascular aging  2:00: How does the cardiovascular system age, and why should we care?  5:56: How to measure cardiovascul...

Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you can recover better, feel better, and potentially l...

We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan discusses what thoughts may indicate body image conce...

Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office space abd Shannon's home. Coco has years of experience...

Whether you are currently trying to conceive or planning to do so in the next few years, this episode will educate you on what you can control in your...

Reproductive health is a major part of our overall health, whether you're family planning or not. In part one of this interview with board certified O...

How many days/week should you work each muscle? And how many sets are needed in each workout? Shannon breaks down the current science on frequency and...

Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified O...