Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified OBGYN, and discusses what all women should know about their hormones throughout their 30s and beyond. 

Dr. Shepherd's IG

Dr. Shepherd's website

0:00: Introduction to Dr. Shepherd 

2:15: How do our sex hormones change as we age? 

7:15: The effect of breast feeding on hormones 

12:13: Clean feminine hygiene products 

20:50: What can we do in our 20s and 30s to prepare for perimenopause? 

26:20: How to approach perimenopause 

30:50: Hormone replacement therapy 

40:40: Is weight gain inevitable during menopause? 

46:40: Dr. Shepherd's final thoughts 

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

Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strength, and longevity. In this episode, Dr. Shannon discusses her updates on building muscle, discusses member stories, and addresses frequently asked questions. 

0:00: Why you should build 5 lbs of muscle 

5:30: Dr. Shannon’s experience with building 5 lbs of muscle

12:00: Evlo member success stories 

14:25: Q&A on building 5 lbs of muscle 

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

Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your questions about pregnancy. We talk about body image during pregnancy, training your core, how to stay consistent during first trimester, and more. 

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

Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training and cardio routine to aim for during pregnancy. 

0:00: Introduction to weight lifting during pregnancy

5:00: ACOG exercise recommendations during pregnancy

8:30: Resistance training during pregnancy 

13:20: Is it possible to build muscle during pregnancy? 

16:00: How to build muscle & strength during pregnancy 

28:00: How to maintain muscle

29:50: Signs and symptoms that you need to stop exercise 

31:30: Recommended workout plan during pregnancy 

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

Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today. 

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

You may want a more fit-looking body, but other things are likely important to you as well: strength, mobility, balance, flexibility, endurance, bone density, cardiovascular health, and more. Can strength training really tick all of those boxes? Dr. Shannon and Dr. Payton address this today. 

Does Strength Training Double as Cardio episode

0:00: Introduction to hybrid training 

2:50: How to exercise to improve posture 

9:25: Mobility 

15:15: Flexibility 

18:56: Stability 

23:54: Strength vs. muscle mass 

26:45: Muscle endurance

31:36: Balance 

33:20: Bone density, VO2max, cardio, and fat loss 

35:10: The ideal fitness routine

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

1:05: Why ball crunches over regular crunches? 

2:43: How accurate are body composition scales? 

4:48: Do the Evlo instructors do "more" than the rest of us? 

6:48: Is your workout just as effective if you stop halfway through and finish the rest later? 

9:17: Can men do Evlo? 

11:01: What to do if your low back hurts during heavy leg exercises? 

15:38: How to keep Gentle Consistency® while planning a wedding? 

22:50: How to deal with body image postnatal? 

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

You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph. Shannon explains where this theory came from, how much genetics play a role in your results, and if/how you should train for your body type. 

0:00: Introduction 

1:30: How genetics influences fitness results 

5:15: Should you train differently based on your somatotype? 

10:30: What to do if you're struggling to gain muscle 

16:00: What to do if you're struggling to lose fat

18:57: When is it time to see a provider? 

19:40: Final thoughts 

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

Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine can affect lean mass and fat mass. 

0:00: Introduction

1:30: How does creatine work? 

3:30: Does creatine make you retain water? 

4:14: How does creatine affect body composition? 

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

What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in detail today.  

Hope's website
Hope's IG 

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