Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode with Functional Medicine Registered Dietitian, Allie Chilcote.

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What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio. 

0:00: Introduction 
1:09: What is zone 2 cardio? 
4:34: Zone 2 cardio vs. zone 3 cardio 
6:15: Do women need to do zone 2 cardio? 
7:39: Zone 2 cardio and body composition 
9:23: Does walking count as zone 2 cardio?
13:08: Zone 2 cardio recommendations 

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In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently.

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In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences metabolism.

References:

Paper 1
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Paper 4

0:00: Introduction 
2:25: The science of how we burn calories 
6:42: How our metabolism changes as we age 
11:40: How muscle effects metabolism 
14:20: Takeaways 

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Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each.

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Real Life Nutritionist 

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McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss. 

Modern Thyroid Clinic Website
Modern Weight Loss Website
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0:00: Introduction 
3:40: What are GLP-1s? 
5:20: How do GLP-1s affect your brain chemistry? 
8:45: Dosing GLP-1s, muscle loss, and exercise 
13:08: Who can benefit from GLP-1s? 
17:00: Side effects and risks of GLP-1s
23:20: Public perception of GLP-1s 
25:57: GLP1s and perimenopause 
28:38: Other benefits of GLP-1s
33:13: GLP1s and fertility 
35:05: Are there long term risks of GLP-1s? 
38:53: What to do if you're interested in starting GLP-1s 
41:34: Symptoms of inflammation 
42:27: McCall's final thoughts 

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Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food.

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In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also reviews the Oura ring. 

0:00: Shannon's opinion on fitness trackers 
1:50: Reliability of tracking steps and calories burned 
3:12: Measuring VO2max 
4:10: Measuring recovery 
5:42: Fertility tracking 
6:20: Summary 

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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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