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 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

0:00: Introduction to cardiovascular aging 

2:00: How does the cardiovascular system age, and why should we care? 

5:56: How to measure cardiovascular aging 

8:24: How different types of exercise affects cardiovascular aging 

11:30: Exercise recommendations for improving cardiovascular age

12:54: How to track cardiovascular improvements without a fitness wearable

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 live longer. Dr. Shannon and Dr. Payton discuss vagal tone and how to improve it both in the short term and long term. 

0:00: Introduction

1:45: Defining vagal tone 

7:45: How does vagal tone affect your pain response? 

10:45: How exercise affects vagal tone 

16:55: How to measure vagal tone

23:27: How to improve vagal tone

29:43: How Dr. Payton has improved her vagal tone over the years 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 concerns, how to improve body image, and when to seek professional help. 

Dr. Margaret Duncan's TikTok

Dr. Margaret Duncan's Podcast

0:00: Introduction to Dr. Margaret Duncan 

2:35: Body image

9:45: When should someone seek therapy for body dysmorphic disorder? 

12:15: How can therapy help with body dysmorphic disorder 

18:15: Body as object vs body as self 

27:15: How to feel like you've done enough 

31:10: Postpartum body image 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 working with celebrities and is passionate about design. Learn how to make your space more beautiful on this episode today. 

Coco's Website

Coco's IG

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 fertility journey. Dr. Natalie Crawford, board certified OBGYN/REI, educates men and women on optimizing their fertility. 

Dr. Crawford's website 

Dr. Crawford's IG 

Dr. Crawford's YouTube

0:00: Introduction to Dr. Natalie Crawford 

1:30: Medical steps to take before trying to conceive 

13:24: Holistic steps to take before trying to conceive 

16:03: What can men do to assess their reproductive health? 

23:20: Exercising while trying to conceive 

27:40: When is it time to see a fertility specialist? 

30:00: Dr. Crawford's final thoughts 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 OBGYN/REI Dr. Natalie Crawford, you will learn what all women should be taught in their early 20s about our reproductive system. Even if you're not currently family planning or never intend to, you'll walk away from this episode feeling more informed about your reproductive health.

Dr. Crawford's website 

Dr. Crawford's IG 

Dr. Crawford's YouTube

0:00: Introduction to Dr. Natalie Crawford 

1:45: What should everyone know about their reproductive health 

4:05: The menstrual cycle is a vital sign  

10:00: AMH, hormonal birth control, & fertility 

18:00: When should you get AMH tested? 

22:15: When should you consider freezing your eggs? 

31:00: How to utilize reproductive technology for family planning

38:18: Exercise recommendations for reproductive health 

45:30: Dr. Crawford's final thoughts 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 volume. She suggests a protocol that is both realistic and effective. 

0:00: Introduction 

1:40: Optimal volume for muscle growth 

6:15: How frequently should you work a muscle group? 

9:10: How many days per week should you strength train? 

11:15: The bottom line 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.