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 fewer reps 

5:17: Tip #4: Skip the drop sets 

5:36: Tip #5: Choose exercises you love 

6:40: Tip #6: Bookmark your favorite classes 

8:00: Tips for staying consistent with cardio 

9:00: Tips for staying consistent with nutrition 

12:15: Summary 

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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: Expect fluctuations and plateaus  

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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 

10:33: Tracking your recovery 

15:30: Red flags that you're not recovering 

18:22: Summary 

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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 

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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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 

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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 

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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

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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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 

To try Evlo for 2 weeks free, visit www.evlofitness.com