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: Cardio zones 

15:22: How much cardio is too much? 

16:30: Should you prioritize strength training or cardio? 

16:57: Summary 

First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up. 

How to reach body composition goals without tracking

2:25: Primary levers for body recomposition 

4:00: Tracking and tools for tracking 

7:06: Shannon's experience with nutrition 

15:00: Mental health and nutrition 

First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up. 

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 

10:11: Summary 

First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up. 

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 strength workouts do you need each week? 

7:30: Maintaining muscle 

11:30: Summary 

First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up. 

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: Which rep range is best? 

14:58: Exercise selection 

17:00: Summary

First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up. 

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 three 

6:52: What to expect month four and beyond 

7:17: How much muscle can you expect to gain in a year? 

8:00: Dr. Shannon's experience with body recomposition 

14:18: Summary of the timeline of body recomposition 

First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up. 

1:00: What is body recomposition? 

4:00: Why you should prioritize muscle health 

6:36: Can trained individuals experience body recomposition? 

7:20: How to body recomposition and roadmap for the body recomposition capsule 

First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up. 

Pontzer's study

Howard's study

0:00: Introduction 

3:00: Constrained energy expenditure model 

6:10: New study suggests calorie burn is additive 

7:42: Pontzer’s study vs. Howard’s study 

8:48: How to interpret these findings if your goal is body recomposition 

10:11: Final thoughts 

First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up. 

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 Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more
• #212: Building 5lb of muscle: how long does it take, member tips, and more

0:00: FREE MONTH JUNE 8TH & 9TH 

1:35: 5 lbs of muscle check-in & member stories 

5:00: Strength training before cardio 

7:10: How education can lead to better results 

8:45: Should I train differently based on my age? 

11:48: Do less, but better

12:54: Reaching failure vs. reps in reserve 

16:04: Body recomposition and muscle memory 

18:50: Important announcement 

First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up. 

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

31:13: Five basics of building muscle 

39:25: How to track progress 

41:48: Volume needed for muscle hypertrophy 

First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up.