I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I've changed in my training and nutrition to reach this goal. 

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Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve your energy. Muscle tissue isn't optional, and it doesn't just impact you in the short-term. It's essential to live a long, healthy life.

Shannon will teach you how to train and eat to build 5lb of muscle in 2025. Grab a pen and paper, as she'll help you calculate your calorie needs if body recomposition (fat loss alongside muscle gain) is your goal.

If you want structured workouts to help you build muscle in 2025, you can join Evlo for the month of January for free. New members only. Sign up between December 29th and January 1st. Join at evlofitness.com.

0:00: Introduction
1:48: Why should you build 5 lbs of muscle? 
6:57: Timeline for gaining muscle
9:37: Factors that influence the ability to gain lean mass
15:30: Muscle maintenance vs muscle gain
16:58: What does gaining 5 lbs of muscle look like?
17:53: How to build 5 lbs of muscle
21:30: How to calculate calorie needs for body composition
25:33: How to measure muscle gain
26:57: Let's build 5 lbs of muscle 2025
30:51: Take a free Evlo Upper Body Build class

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Body composition is the ratio of lean mass to fat mass. Generally, the higher this ratio, the better. How does walking affect body composition? Does walking burn fat? Does walking build muscle? Dr. Shannon discusses this today.

0:00: Body composition and walking
1:53: Relationship between dosage of walking and body composition  
4:13: Walking intensity
5:15: How walking affects hormones that influence body composition
6:31: Summary

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In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how under-fueling led to digestive issues and more. She discusses her current goals with nutrition and exercise and how she approaches her goals as a Registered Dietitian.   

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Dr. Shannon is joined by Registered Dietitian, Miranda Galati. They talk about how to eat for better energy, mental health, what eating at your maintenance calories feels like, and more.

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0:00: Introduction to Miranda Galati, RD 
1:00: Gut-brain connection 
2:47: Dietary patterns to improve mental health 
5:45: How processed foods affect our blood sugar 
7:20: Are all processed foods created equal? 
12:09: Should we eat low-carb?
16:05: How does blood sugar affect our energy? 
19:28: Ratio of carbs, fat, and protein 
21:32: Micronutrients 
24:41: Is dairy inflammatory? 
30:40: Yo-yo dieting 
33:11: What does maintenance feel like? 

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In this episode, Dr. Shannon discusses how we burn calories and our calorie-burning plate. She also discusses how over-indulging over the holidays will not likely lead to significant fat gain. If you tend to "punish" yourself with exercise around the holidays, this episode is for you! 

0:00: Introduction 
2:28: Shannon’s history with exercise 
5:00: Constrained total energy expenditure theory 
7:30: How many active calories can you burn in a day? 
11:28: Can you burn off a Thanksgiving meal? 
13:30: Should you fear holiday weight gain? 

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The holiday season can be a time when consistency gets more difficult, and committing to maintenance over gains could be appropriate. But what amount of exercise will help you maintain?

0:00: Expectations for exercise during the holidays
1:58: What types of exercise should you prioritize during the holidays?
3:20: Dosage of exercise needed to maintain muscle mass
5:48: Summary

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Payton tells us about her journey with fertility, including going through IVF and loss. She openly speaks about the challenges and hurdles she's had to go through in her fertility journey and hopes her story can help others who are going through fertility struggles. 

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If you're overwhelmed with skincare, this episode is for you. I chat with Amy Koberling, a Dermatology PA, who likes to keep skincare simple and evidence-based. We discuss practical tools to improve the health and appearance of your skin. 

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0:00: Introduction to Amy Koberling, PA
1:55: How exercise affects your skin
4:24: Skincare is more than just aesthetics
7:36: Steps you can take to improve your skin
14:47: Skincare treatments 
17:46: Amy's thoughts on filler and botox
23:43: Validity of clean beauty products
26:51: How environmental toxins affect your skin
28:42: Foods that improve skin health
35:15: Alcohol and skin health

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I pride myself on getting a lot done in a short amount of time, and still making time for the things in my life that are important to me like health and family. This week, I'm breaking down the calendaring technique that has changed my life and allowed me to stay on task.

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