Podcast Episodes

OQM #11: How many steps should you be taking for weight loss?

How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode. 

First-time members can try January of Evlo for free. Visit evlofitness.com t…

Published on 3 years, 2 months ago

#86: Why tracking calories burned is sabotaging your results.

Using exercise to increase your caloric burn is actually not as effective as we've been taught to believe. I explain why this is and how to use exercise in a way that will be more impactful and susta…

Published on 3 years, 2 months ago

OQM #10: What to do when you hold your tension in your upper traps

It's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct is to push shoulders down and back, stretch, get massages, and avoid working the upper trap muscle. 

Dr.…

Published on 3 years, 2 months ago

#85: How to develop your abdominal muscles

There are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get enough stimulation with your upper and lower body exer…

Published on 3 years, 2 months ago

OQM #9: How to calculate the minimum amount of weight to use for muscle growth

You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, as long as the lift is taken close to failure.

However,…

Published on 3 years, 2 months ago

#84: Is feeling the "burn" enough to stimulate muscle growth?

If you've exercised, you are familiar with the love/hate relationship you have with the "muscle burn." But what is this actually doing? Is it burning fat? Is it "toning" an area? Is it building muscl…

Published on 3 years, 2 months ago

OQM #8: Why you get sore and what to do when you're sore

Dr. Payton and Dr. Shannon discuss:

Why you get sore

Why soreness is not a reliable indicator of your workout's effectiveness

What to do when you ARE sore

What to do when you're constantly sore

First-time…

Published on 3 years, 2 months ago

#83: How to improve metabolic flexibility with Cynthia Thurlow

What does it mean to be metabolically flexible, and how can we improve our metabolic flexibility? Cynthia Thurlow is a nurse practitioner, author of Intermittent Fasting Transformation, TedX speaker,…

Published on 3 years, 2 months ago

OQM #7: How much cardio should I ACTUALLY be doing?

Cardiovascular training is important. But you don’t have to do TONS of separated cardio for your heart health.

In this episode, Shannon and Payton discuss how much cardio you actually need, different…

Published on 3 years, 2 months ago

#82: How to keep your metabolism high as you age

How often do we hear someone in their 30’s, 40’s, and beyond tell someone in their 20’s:

“What I would give to have my old metabolism back and eat whatever I want.”

The belief that a declining metaboli…

Published on 3 years, 3 months ago