What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today. 

Episode about Payton's IVF journey

0:00: Introduction 

2:43: How can exercise have a negative effect on fertility? 

8:06: Should we cycle sync? 

11:23: How can exercise support fertility? 

13:10: Exercise recommendations to support fertility 

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If you have a body recomposition goal, you will calculate your total daily energy expenditure to give you a calorie goal for the day. But what if that number feels too low? Hope Brandt, RD answers this today. 

Hope's website
Hope's IG

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Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like: 

How do you track muscle growth without getting a DEXA scan?
How long should you wait before seeing a provider if you're not seeing results? 

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

Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, have you ever felt like you're doing "all the right things" and working hard but not seeing any progress? Today, Shannon will discuss the hormonal reasons why burnout happens and how it can lead to an anti-recomposition environment in which losing fat and/or building muscle becomes difficult. Shannon will also discuss symptoms to look for that indicate burnout and where to place your efforts instead. 

0:00: Introduction to "anti-recomposition" 

2:03: Effects of overtraining 

5:45: Am I suffering from burnout? 

8:43: Qualities to avoid in a workout program 

14:30: Qualities to look for in a workout program 

17:10: What kind of results should I expect? 

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Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered Dietitian, Allie Chilcote.  

Work with Allie
Follow Allie on IG 

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You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishing the differences between traditional strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HIIT, traditional strength training, and circuit training. 

0:00: Introduction

1:40: Benefits of steady state cardio

6:05: Benefits of HIIT 

7:18: Does strength training count as cardio? 

11:39: How does circuit training affect cardiovascular health? 

14:00: Dosage of strength training & cardio 

17:10: Summary 

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When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these things are discussed in today's installment of ASK an RD, with our guest, Hope Brandt, RD. 

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Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for complete muscle growth. 

0:00: Introduction 
1:18: Defining regional hypertrophy 
2:40: Regional hypertrophy in the hamstrings 
6:18: Regional hypertrophy in the quads 
8:00: Regional hypertrophy in the glute max 
12:40: Regional hypertrophy in the glute med 
14:50: Regional hypertrophy in the inner thighs 
16:54: Regional hypertrophy in the abdominals 
18:55: Regional hypertrophy in the upper body 
22:05: Key takeaways 

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In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal? 

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

In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pilates, barre, and megaformer methods build muscle. They also discuss the potential benefits of these methods and how/if to include them in your routine. 

0:00: Introduction 
2:35: Defining Pilates 
5:14: Does high-rep, low-load training build muscle? 
9:54: Benefits of Pilates 
14:45: If I'm shaking or burning am I building muscle?
17: 30: Will Pilates make me "long and lean" ?  
25:42: Lagree and Megaformer 
30:20: Does "hard" equal effective? 
34:50: Can you combine Evlo with Pilates? 

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