#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 recomposition 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 & 9TH 1:35: 5 lbs of muscle check-in & member stories 5:00: Strength training before cardio 7:10: How education can lead to better results 8:45: Should I train differently based on my age? 11:48: Do less, but better12:54: Reaching failure vs. reps in reserve 16:04: Body recomposition and muscle memory 18:50: Important announcement June 8th and 9th only, the Evlo Fitness trial is extended. You can now try Evlo for 30 days. Cancel any time within that trial if you don't wish to continue. Visit evlofitness.com to get signed up.
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#220: How to Body Recomposition in a Sustainable, Effective Way
0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercise and fat loss 18:40: Body recomposition 27:22: Tracking macros31:13: Five basics of building muscle 39:25: How to track progress 41:48: Volume needed for muscle hypertrophy June 8th and 9th only, the Evlo Fitness trial is extended. You can now try Evlo for 30 days. Cancel any time within that trial if you don't wish to continue. Visit evlofitness.com to get signed up.
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#219: Cardiovascular Aging: How to Measure and Improve It
0:00: Introduction to cardiovascular aging 2:00: How does the cardiovascular system age, and why should we care? 5:56: How to measure cardiovascular aging 8:24: How different types of exercise affects cardiovascular aging 11:30: Exercise recommendations for improving cardiovascular age12:54: How to track cardiovascular improvements without a fitness wearableJune 8th and 9th only, the Evlo Fitness trial is extended. You can now try Evlo for 30 days. Cancel any time within that trial if you don't wish to continue. Visit evlofitness.com to get signed up.
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#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. 0:00: Introduction1:45: Defining vagal tone 7:45: How does vagal tone affect your pain response? 10:45: How exercise affects vagal tone 16:55: How to measure vagal tone23:27: How to improve vagal tone29:43: How Dr. Payton has improved her vagal tone over the years June 8th and 9th only, the Evlo Fitness trial is extended. You can now try Evlo for 30 days. Cancel any time within that trial if you don't wish to continue. Visit evlofitness.com to get signed up.
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#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. Dr. Margaret Duncan's TikTokDr. Margaret Duncan's Podcast0:00: Introduction to Dr. Margaret Duncan 2:35: Body image9:45: When should someone seek therapy for body dysmorphic disorder? 12:15: How can therapy help with body dysmorphic disorder 18:15: Body as object vs body as self 27:15: How to feel like you've done enough 31:10: Postpartum body image June 8th and 9th only, the Evlo Fitness trial is extended. You can now try Evlo for 30 days. Cancel any time within that trial if you don't wish to continue. Visit evlofitness.com to get signed up.
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.
New Zealand