#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 To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
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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 wearableTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
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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 To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
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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 To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
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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 design. Learn how to make your space more beautiful on this episode today. Coco's WebsiteCoco's IGTo 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.
Ireland