<p>0:00: FREE MONTH JUNE 8TH & 9TH </p><p>1:35: 5 lbs of muscle check-in & member stories </p><p>5:00: Strength training before cardio </p><p>7:10: How education can lead to better results </p><p>8:45: Should I train differently based on my age? </p><p>11:48: Do less, but better</p><p>12:54: Reaching failure vs. reps in reserve </p><p>16:04: Body recomposition and muscle memory </p><p>18:50: Important announcement </p><p>On June 8th and 9th, you can join Evlo for a month for free. Visit evlofitness.com to join. </p>

<p>0:00: Introduction </p><p>7:40: Can you actually "tone" and "tighten?" </p><p>12:00: Exercise and fat loss </p><p>18:40: Body recomposition </p><p>27:22: Tracking macros</p><p>31:13: Five basics of building muscle </p><p>39:25: How to track progress </p><p>41:48: Volume needed for muscle hypertrophy </p><p>To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit <a href="https://portal.evlofitness.com/">portal.evlofitness.com</a>.</p>

<p>0:00: Introduction to cardiovascular aging </p><p>2:00: How does the cardiovascular system age, and why should we care? </p><p>5:56: How to measure cardiovascular aging </p><p>8:24: How different types of exercise affects cardiovascular aging </p><p>11:30: Exercise recommendations for improving cardiovascular age</p><p>12:54: How to track cardiovascular improvements without a fitness wearable</p><p>To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit <a href="https://portal.evlofitness.com/">portal.evlofitness.com</a>.</p>

<p>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. </p><p>0:00: Introduction</p><p>1:45: Defining vagal tone </p><p>7:45: How does vagal tone affect your pain response? </p><p>10:45: How exercise affects vagal tone </p><p>16:55: How to measure vagal tone</p><p>23:27: How to improve vagal tone</p><p>29:43: How Dr. Payton has improved her vagal tone over the years </p><p>To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit <a href="https://portal.evlofitness.com/">portal.evlofitness.com</a>.</p>

<p>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. </p><p><a href="https://www.tiktok.com/@bad_art_every_day">Dr. Margaret Duncan's TikTok</a></p><p><a href="https://podcasts.apple.com/us/podcast/how-to-be-patient/id1778751036">Dr. Margaret Duncan's Podcast</a></p><p>0:00: Introduction to Dr. Margaret Duncan </p><p>2:35: Body image</p><p>9:45: When should someone seek therapy for body dysmorphic disorder? </p><p>12:15: How can therapy help with body dysmorphic disorder </p><p>18:15: Body as object vs body as self </p><p>27:15: How to feel like you've done enough </p><p>31:10: Postpartum body image </p><p><br></p><p>To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit <a href="https://portal.evlofitness.com/">portal.evlofitness.com</a>.</p>

<p>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. </p><p><a href="https://www.studiococogreenblum.com/">Coco's Website</a></p><p><a href="https://www.instagram.com/cocogreenblum/">Coco's IG</a></p><p>To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit <a href="https://portal.evlofitness.com/">portal.evlofitness.com</a>.</p>

<p>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 certified OBGYN/REI, educates men and women on optimizing their fertility. </p><p><a href="https://www.nataliecrawfordmd.com/">Dr. Crawford's website</a> </p><p><a href="https://www.instagram.com/nataliecrawfordmd/?hl=en">Dr. Crawford's IG</a> </p><p><a href="https://www.youtube.com/c/NatalieCrawfordMD">Dr. Crawford's YouTube</a></p><p>0:00: Introduction to Dr. Natalie Crawford </p><p>1:30: Medical steps to take before trying to conceive </p><p>13:24: Holistic steps to take before trying to conceive </p><p>16:03: What can men do to assess their reproductive health? </p><p>23:20: Exercising while trying to conceive </p><p>27:40: When is it time to see a fertility specialist? </p><p>30:00: Dr. Crawford's final thoughts </p><p>To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit <a href="https://portal.evlofitness.com/">portal.evlofitness.com</a>.</p>

<p>Reproductive health is a major part of our overall health, whether you're family planning or not. In part one of this interview with board certified OBGYN/REI Dr. Natalie Crawford, you will learn what all women should be taught in their early 20s about our reproductive system. Even if you're not currently family planning or never intend to, you'll walk away from this episode feeling more informed about your reproductive health.</p><p><a href="https://www.nataliecrawfordmd.com/">Dr. Crawford's website</a> </p><p><a href="https://www.instagram.com/nataliecrawfordmd/?hl=en">Dr. Crawford's IG</a> </p><p><a href="https://www.youtube.com/c/NatalieCrawfordMD">Dr. Crawford's YouTube</a></p><p>0:00: Introduction to Dr. Natalie Crawford </p><p>1:45: What should everyone know about their reproductive health </p><p>4:05: The menstrual cycle is a vital sign  </p><p>10:00: AMH, hormonal birth control, & fertility </p><p>18:00: When should you get AMH tested? </p><p>22:15: When should you consider freezing your eggs? </p><p>31:00: How to utilize reproductive technology for family planning</p><p>38:18: Exercise recommendations for reproductive health </p><p>45:30: Dr. Crawford's final thoughts </p><p>To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit <a href="https://portal.evlofitness.com/">portal.evlofitness.com</a>.</p>

<p>How many days/week should you work each muscle? And how many sets are needed in each workout? Shannon breaks down the current science on frequency and volume. She suggests a protocol that is both realistic and effective. </p><p>0:00: Introduction </p><p>1:40: Optimal volume for muscle growth </p><p>6:15: How frequently should you work a muscle group? </p><p>9:10: How many days per week should you strength train? </p><p>11:15: The bottom line </p><p>To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit <a href="https://portal.evlofitness.com/">portal.evlofitness.com</a>.</p>

<p>Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified OBGYN, and discusses what all women should know about their hormones throughout their 30s and beyond. </p><p><a href="https://www.instagram.com/jessicashepherdmd/?hl=en">Dr. Shepherd's IG</a></p><p><a href="https://www.jessicashepherdmd.com/">Dr. Shepherd's website</a></p><p>0:00: Introduction to Dr. Shepherd </p><p>2:15: How do our sex hormones change as we age? </p><p>7:15: The effect of breast feeding on hormones </p><p>12:13: Clean feminine hygiene products </p><p>20:50: What can we do in our 20s and 30s to prepare for perimenopause? </p><p>26:20: How to approach perimenopause </p><p>30:50: Hormone replacement therapy </p><p>40:40: Is weight gain inevitable during menopause? </p><p>46:40: Dr. Shepherd's final thoughts </p><p>To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit <a href="https://portal.evlofitness.com/">portal.evlofitness.com</a>.</p>