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If your body is feeling broken down from a lot of intense exercise but you're afraid that doing less will cause weight gain, this episode is for you. ...

Better software makes for better functioning hardware.  In this episode, we're discussing how to improve your body's software (inputs via your visual...

Do women HAVE to lift heavy to see muscle growth and stay strong as we age? The answer in Shannon's perspective: no. Current literature suggests that ...

Reproductive health is a sign of overall health. Lifestyle, environmental, and dietary changes can improve endocrine health, fertility and have long-t...

Are you someone who uses exercise as "therapy"? Exercise can improve stress resilience, but it can also add to your stress. Chronic stress can contrib...

Semaglutide is a drug that you may have heard of under the brand names Ozempic or Wegovy. This drug is used to treat diabetes but is also used for wei...

The somatic nervous system is responsible for sending your brain information via your five senses. You can use tools such as mobility and touch to sti...

We train our muscles and our cardiovascular system. We can also train the network that we don't see: our nervous system.  In this episode, Shannon fo...

If getting leaner is your goal, nutrition should be your main focus. In this episode, I talk to Registered Dietitian Hope Fitzgerald Brandt. We talk a...

"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episode, Shannon breaks down how exercise affects leanness. 0:00:...

Pilates is very popular right now. But is it "enough" for the modern woman? 0:00: Introduction  3:20: Why is Pilates so popular right now? Moving fro...

What is "mom butt," and how can you address it? Does core stability work actually "shrink" your waist? Are crunches safe for postpartum women? Dr. Ame...

"Listen to your body" has become a cliche in the wellness world. What does it even mean, and how can you do it? Shannon and Payton break down what lis...

We don't do a lot of stretching. I know that's a big shift for many, and in this episode, I want to explain why. 0:00: Introduction  5:20: Tightness ...

In this episode, Shannon breaks down what "toning" really means, how to body recomposition, the five basics for results, and how much volume to add fo...

In this episode, Shannon summarizes the highlights from three past episodes about cardio. She talks about why cardio isn't the best tool for fat loss,...

In celebration of the 100th podcast episode, Shannon is summarizing some of the "best of" episodes on various topics! First up: how to improve workout...

If you want better glute gains, listen to this episode! Shannon discusses the most common mistakes and her suggestions on what to do instead.  0:00: ...

How many sets/week is best for muscle growth? Shannon aggregates the research and her experience to give you guidelines for the best, most sustainable...

What do you do when life happens, and you just can't commit much time to exercise? In this episode, I discuss the minimum amount of exercise I recomme...

If improving body composition (and sustaining it) is your goal, overworking is not the answer. In this episode, I provide the first half of a workshop...

There is a common mistake people make in the new year: they cut calories too low and add too much cardio. I speak on the science behind how this affec...

In this episode, I talk about how I changed my body composition this year through a muscle-forward approach and gentle consistency. 0:00: Introductio...

Dr. Arti Thangudu is an Endocrinologist and triple board-certified MD. In this episode, Dr. Thangudu debunks myths around "hormone balance," specifica...

Cycle syncing is very popular right now. On the one hand, we love that it encourages you to step away from the constant torturous workouts and vary yo...

This episode is not for beginners - but for the modern woman who is training but struggling to see results. We review the "5 basics," and I give more ...

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 bra...

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 pro...

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 g...

How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode.  To try Evlo for 2 weeks f...