#221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement
5 lbs of muscle episodes:#197: How to build 5lb of Muscle in 2025Coffee Chat: My journey of building 5lb of muscle and body recompositionĀ 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 more0:00: FREE MONTH JUNE 8TH & 9THĀ 1:35: 5 lbs of muscle check-in & member storiesĀ 5:00: Strength training before cardioĀ 7:10: How education can lead to better resultsĀ 8:45: Should I train differently based on my age?Ā 11:48: Do less, but better12:54: Reaching failure vs. reps in reserveĀ 16:04: Body recomposition and muscle memoryĀ 18:50: Important announcementĀ To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-------- Ā
21:11
#220: How to Body Recomposition in a Sustainable, Effective Way
0:00: IntroductionĀ 7:40: Can you actually "tone" and "tighten?"Ā 12:00: Exercise and fat lossĀ 18:40: Body recompositionĀ 27:22: Tracking macros31:13: Five basics of building muscleĀ 39:25: How to track progressĀ 41:48: Volume needed for muscle hypertrophyĀ To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-------- Ā
51:12
#219: Cardiovascular Aging: How to Measure and Improve It
0:00: Introduction to cardiovascular agingĀ 2:00: How does the cardiovascular system age, and why should we care?Ā 5:56: How to measure cardiovascular agingĀ 8:24: How different types of exercise affects cardiovascular agingĀ 11:30: Exercise recommendations for improving cardiovascular age12:54: How to track cardiovascular improvements without a fitness wearableTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-------- Ā
14:58
#218: How to train your nervous system and improve vagal tone
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.Ā 0:00: Introduction1:45: Defining vagal toneĀ 7:45: How does vagal tone affect your pain response?Ā 10:45: How exercise affects vagal toneĀ 16:55: How to measure vagal tone23:27: How to improve vagal tone29:43: How Dr. Payton has improved her vagal tone over the yearsĀ To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-------- Ā
31:27
#217: Body Image and Body Dysmorphia with Psychiatrist Margaret Duncan
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.Ā Dr. Margaret Duncan's TikTokDr. Margaret Duncan's Podcast0:00: Introduction to Dr. Margaret DuncanĀ 2:35: Body image9:45: When should someone seek therapy for body dysmorphic disorder?Ā 12:15: How can therapy help with body dysmorphic disorderĀ 18:15: Body as object vs body as selfĀ 27:15: How to feel like you've done enoughĀ 31:10: Postpartum body imageĀ To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
Whether it's a research-based solo episode, a detailed expert interview, or a casual coffee chat, you'll learn what is true (and what isn't) regarding fitness, nutrition, mental health, skincare, and more. Join Shannon Ritchey, Doctor of Physical Therapy, fitness trainer, and founder of Evlo Fitness, each Thursday and occasional Fridays for science-based tools to improve your health.
UK