It's no secret I'm not a big fan of fitness watches, but I think newer wearables show promise and can be helpful. In this episode, I break down what I recommend (and what I don't recommend), tracking and measuring with fitness wearables. 

0:00: Introduction
3:24: Where fitness watches get it wrong 
8:40: How to judge effectiveness of a workout 
10:50: Other factors that contribute to results 
12:45: Difficulty in tracking muscle strain 
14:27: Lack of adjustment to current needs
15:55: The balance between activity and rest 
19:14: Heart rate variability 
22:35: Sleep
24:30: Fertility 
25:30: Activity 
26:10: What not to track 
28:40: Should you get a wearable? 
31:58: Summary

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Soreness may not be related to muscle damage or an effective workout. It may be related to an entirely different tissue and explain why soreness is not a reliable indicator of an effective workout.

 0:00: Introduction
1:01: Factors for muscle growth 
1:22: Delayed onset muscle soreness (DOMS)
3:15: Unaccustomed movement and soreness
4:00: What is happening on a mechanical/cellular level to cause DOMS?
8:25: What it might mean if you’re not always sore
9:18: Why constant soreness is not the goal
11:22: What you can do if you experience DOMS
13:30: A note about fascia 
15:15: Summary

Study referenced 

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Genetics are a reality that we all work with. But how much of your response to exercise is genetically predisposed? And how much do exercise and lifestyle influence your results? Shannon discusses how to train given your genetic predisposition. 

0:00: Introduction
2:25: Figuring out what you value 
5:23: Genetic predisposition for muscle fiber composition 
10:00: How to assess which fiber type you might have more of
16:00: If you don’t use it, you’ll lose it 
17:15: Mechanical load to the muscles
21:24: Shifting from type I to type II muscle fibers
24:20: How can training shift you fiber type composition from type I to type II fibers?
25:55: How to train based on your fiber composition
29:10: How hormones affect fiber composition 
36:19: How to train based on these hormones 

Studies referenced:
https://pubmed.ncbi.nlm.nih.gov/18271028/
https://pubmed.ncbi.nlm.nih.gov/22645169/#:~:text=It%20has%20been%20suggested%20that,by%20both%20genotype%20and%20environment
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473039/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783862/
https://pubmed.ncbi.nlm.nih.gov/11479145/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783862/#CR9

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Dr. Julie Fratantoni educates us about how to keep our brains healthy as we age. We talk about neurochemicals that affect our brains, how to improve working memory, and how to keep your brain young as you age. 


0:00: Introduction
2:35: The different chemicals released with exercise
7:55: Effects of these different neurotransmitters
8:40: Over-exercise and cognitive health 
12:44: Brain fog and working memory 
21:12: Why does neurodegeneration happen
26:00: 10 tips for brain health
33:00: “Health optimization”

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Can you cycle sync while still building muscle? The answer is YES, but not in the way social media is recommending. In this episode, Shannon talks about why to consider cycle syncing, how hormones fluctuate throughout your body and how that affects recovery, social media myths, and how to cycle sync whether or not you are on hormonal birth control.

0:00: Introduction
1:08: Why should we cycle sync?
3:55: Importance of building lean mass
5:18: The five basics
10:55: How can we cycle sync while still building muscle?
11:40: Psychological implications with your cycle
13:33: Tracking your OWN symptoms
15:23: Tips for menstruating women who are not on hormonal birth control
19:11: Where social media is off when it comes to cycle syncing
22:40: How to train (not on hormonal birth control)
34:12: How to train (with a hormonal IUD)
33:45: How to train (with hormonal IUD)
36:00: Summary

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Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility. 

0:00: Introduction 
1:00: Upward spiral
2:32: What is metabolic flexibility?
3:20: How to know if you’re metabolically flexible/inflexible
6:00: How to train to be more metabolically flexible 
9:50: Types of fuel sources
15:27: How muscle mass affects metabolic flexibility 
22:10: Gentle consistency + muscle building
25:30: Strength training for metabolic health 
28:11: Zone 2 cardio
32:00: HIIT and SIT
37:00: Summary

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In this episode, Evlo instructor, Dr. Payton, discusses her recent diagnosis with Hashimoto's, which is one of the most common autoimmune disorders in women. She talks about what she's doing to improve hormone balance and how she has improved her thyroid and hormone levels within a few months.

0:00: Introduction
2:22: What started the process to Payton getting diagnosed
4:43: Cycle tracking
7:30: Diving deeper into Payton's symptoms with testing
11:15: Hashimoto's and hypothyroidism
16:50: How Payton is addressing her diagnosis
 21:15: Mood changes
22:55: Takeaways

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The "interference effect," otherwise known as the concurrent training effect, is controversial in the academic literature. Shannon discusses the AMPK pathway that is hypothesized to interfere with strength/muscle gains.

0:00: Introduction 
3:30: Interference effect
5:08: AMPK pathway 
10:35: Chronic effects of too much cardio 
14:20: Keep your HIIT sessions short 
16:55: Periodize your HIIT
18:20: Complete HIIT at the end of your week 
19:20: Focus on strength training first 
21:30: When should you add HIIT back in?

Study referenced

Sign up for Burnout Bootcamp
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We think about working HARDER to see better results. But what if managing fatigue better could have a bigger payoff than just doing MORE? In this episode, I teach you why managing fatigue can improve results and give tangible takeaways to start managing fatigue in your workouts right away.

0:00: Introduction 
1:41: Stimulus-to-fatigue ratio
5:14: Important elements of managing fatigue
5:54: Reset weeks
7:38: Emotional stress
10:55: Sleep 
12:38: Genetics
14:00: How do you know if your programming is too much?
16:02: Working muscles to failure 
18:15: Giving your body appropriate time to recover
19:15: Prioritize strength training, lace in cardio 
20:00: Recovery days 
20:25: Exercise selection 
24:14: Utilize your nervous system to help you manage fatigue
25:55: Burnout Bootcamp 

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

Chronic inflammation is common in the fitness industry and can affect fitness results. Dr. Shannon discusses what inflammation is, how your body is affected by inflammation in your workouts, how to assess your chronic inflammation, and steps to take to resolve it.

0:00: Introduction
3:36: what is inflammation?
5:38: how does inflammation work during and after a workout?
15:24: importance of recovery for muscle growth
16:51: Symptoms of chronic muscle inflammation
20:10: recommendations for getting out of chronic inflammation
23:07: Body recomposition without the burnout

Sign up for Burnout Bootcamp
Free Evlo 101 class
14 day free trial
Follow Dr. Shannon on Instagram
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To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.