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Body Recomposition Capsule #2: The Timeline
1:45: The rate of fat loss and muscle growth
2:22: What to expect in month one
3:52: What to expect in month two
5:50: What to expect in month three
6:52: What to expect month four and beyond
7:17: H…
Published on 6 hours ago
Body Recomposition Capsule #1: How to Body Recomposition
1:00: What is body recomposition?
4:00: Why you should prioritize muscle health
6:36: Can trained individuals experience body recomposition?
7:20: How to body recomposition and roadmap for the body r…
Published on 1 day, 6 hours ago
#222: UPDATED SCIENCE: How We Burn Calories
Pontzer's study
Howard's study
0:00: Introduction
3:00: Constrained energy expenditure model
6:10: New study suggests calorie burn is additive
7:42: Pontzer’s study vs. Howard’s study
8:48: How to inte…
Published on 1 month, 2 weeks ago
#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, ho…Published on 6 months, 4 weeks ago
#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 macros
31:13: Five basics of building muscle
39:25: How to track …
Published on 7 months ago
#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 affect…
Published on 7 months, 1 week ago
#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 va…
Published on 7 months, 2 weeks ago
#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 …
Published on 7 months, 3 weeks ago
Coffee Chat with Interior Designer Coco Greenblum
Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office space abd Shannon's home. Coco has years of experience working with celebrities and is passionate about…
Published on 8 months ago
#216: What men and women should do when trying to conceive with Dr. Natalie Crawford
Whether you are currently trying to conceive or planning to do so in the next few years, this episode will educate you on what you can control in your fertility journey. Dr. Natalie Crawford, board c…
Published on 8 months ago