How the nervous system affects your results: why exhausting workouts aren't more effective

In this episode, Shannon discusses the difference between systemic and specific fatigue, known as central and peripheral fatigue.

To fast or not to fast? With Katherine Andrew

In this episode, Dr. Shannon discusses fasting with Katherine as she gives us digestible action items to create nutrition around your fitness. 

How women should eat around their training with Dr. Stacy Sims

In this episode, Dr. Shannon discusses with Dr. Stacy Sims how to eat and train to optimize your body as a female.

Mistakes and misconceptions about high-intensity training with Dr. Payton Busker

In this episode, Dr. Shannon discusses how to add high intensity (or not) in a way that will benefit your body instead of hurt your body.

Metabolism and insulin with Dr. Ben Bikman

In this episode, Dr. Shannon speaks with metabolic scientist, Dr. Ben Bikman, about insulin sensitivity and metabolism.

What foam rolling is and isn't doing for your body

In this episode, Dr. Shannon talks about how foam rolling/massage guns/etc. affects your body. I talk about how foam rolling can be a band-aide to a damaging routine and how to use foam rollers if you choose.

Why endless cardio is not the answer with Doug Britnole

In this episode, Dr. Shannon talks about how your body adapts to cardio and how "eat less, move more" is oversimplified.

Why "functional" exercise isn't necessarily better with Doug Brignole

In this episode, Dr. Shannon talks about some of the antiquated beliefs in the fitness industry, namely that your exercise has to be "functional."

Low impact doesn't always mean low joint-stress

In this episode, Dr. Shannon talks about how to make your low-impact workouts effective AND less strain on your joints. 

What reformer Pilates is and isn't doing for your body with Dr. Payton Busker

In this episode,Dr. Payton Busker PT, DPT, is talking all about reformer Pilates and how it affects your body. We talk extensively about core, posture, and how genetics play a large role in your body's adaptation to exercise

The top 7 mistakes millennial women are making in their workouts

In this episode,Shannon discusses some common mistakes that millennial women make in their workouts and how to direct their energy more effectively

BONUS: My experience with a reset week

In this episode, I recount my personal experiences on why I decided to take a reset week, what I'm learning, and how to identify a need for one in the future.

How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease

In this episode, Dr. Shannon discusses oxidative stress, and how can we can manage it. 

Neurons that fire together wire together: how to apply this powerful tool to your workouts

In this episode, Dr. Shannon explains why biomechanics, progressive overload, and programming are all crucial for results and feeling good.

Beginner weight gain is normal: what could be happening, and why to stay the course

In this episode, Dr.Shannon discusses that beginner weight gain is commonly swelling, not necessarily fat gain, and probably not something to worry about.

When to mix it up vs. keep it the same

In this episode, Dr. Shannon discusses how there is a time and place for mixing it up, and there's also a time and place for keeping it the same.

Misleading verbiage: can you actually lengthen or change the shape of your muscles?

In this episode, Shannon is breaking down some common misleading fitness verbiage and what's actually happening in your body. 

Hierarchy of priorities for optimal fitness

In this episode, Dr. Shannon discusses how understanding your key systems and hormones will help you see progress. 

How to have a stronger body and less back pain

In this episode, Shannon breaks down common reasons for inflammation, and how to implement changes that could improve back pain.

The "secret" behind Evlo arms

In this episode, we talk all about mechanics of the deltoids and how to strengthen your arms in sustainable ways, and give you the tools to have less cost to the joints.

How these 30-second vision drills can improve your results

In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system).

How to exercise based on your hormonal fluctuations

In this episode, our guest, Krista Chernoff, discusses how to exercise based on the phase of your cycle.

A tool for better glute max recruitment

In this episode, I walk you through what a motor unit is, how they are recruited, and a tool you can use to improve the recruitment of your glutes.

Breaking down the brain-body connection with Dr. Natasha Mehta, MD 

Dr. Natasha is a medical doctor in Physical Medicine and Rehabilitation. In this episode, she discusses the anatomy of the nervous system and how injury to the brain or body can affect your fitness routine.

Aging and insulin: how to use exercise to improve the effects of aging 

In this episode, we’re going to talk about something specific when it comes to aging - and that’s the tendency to develop insulin resistance as we age.

4 New Year's fitness mistakes to avoid (and what to do instead)

Gentle consistency is the recipe to fitness success for your lifetime, but many people want results fast. This leads to burn-out and isn't sustainable. In this episode, Shannon talks about the four mistakes to avoid in the new year.

FAQ #1: Cardio dosage, stretching, gaining muscle mass without lifting super heavy

Shannon is addressing some frequently asked questions in today's episode. 

Tune in to hear her take on these FAQs!

The five basics that drive results (that most people don't follow)

Consistency is the currency for results if you follow five basic principles. 

Programming, Exercise Selection, Progressive Overload, Nutrition and Recovery.

If you get those things down, your body will get stronger. I explain each one of them in detail in this episode.

How to measure if you're recovering properly

We spend a lot of time talking about what to do IN your workouts for great results without wearing down your joints. But what should we be doing outside of your workouts to make sure your workouts are creating the strongest impact?

A technique for increasing strength without going up in resistance

In this episode, I'll talk about how using your nervous system to recruit more fibers can improve your results, even if you aren't adding more resistance.

"Burning off" holiday food: why it isn't an effective or healthy strategy

It's all too normal to feel guilty about enjoying your favorite holiday treats and try to "burn it off" the next day in your workout.

In this episode, I'll discuss why this isn't recommended or effective. I'll talk about why it leads to burnout and how it actually isn't likely to increase your overall deficit and make a dent in burning extra calories.

How cortisol affects body composition

If you feel like you’re doing everything right - putting in work at the gym, you’re trying to eat less, and still not seeing results - it COULD be because of cortisol imbalance. In this episode, I want to explain how too much exercise and too little eating can have the reverse effects that you’re hoping for.

Three-step process for customizing your nutrition

Today, Shannon will share a three-step nutrition process and take clips from the program to provide insight into creating a sustainable, effective nutrition plan.

Three reasons to consider ditching your fitness watch

I know fitness watches can be very beneficial for some.

But for many exercise enthusiasts, they can cause unrealized issues.

Today, I'll discuss those issues and why to consider ditching your fitness watch.

How different workouts affect your body

Different workouts can have different effects on our bodies.

Today, I'll discuss how different muscle fibers are called into action and how stimulating these fibers affect your body composition.

Fitness marketing that leads to burn out

In this episode, Dr. Shannon was interviewed on the Happy Nervous System Podcast with Kendra Delahooke.

She talks about how fitness marketing has made us believe un-true things about what our workouts need to look like.

A reset week: if, why, and how to take a reset week to get past a plateau

A reset week can be exactly what you need to kick a plateau.

A reset week is when you take a full week off your workouts. It can be extremely effective at allowing your muscles to fully heal, and you'll come back to your workouts stronger.

Running: why it's not my favorite form of exercise

In this episode, I talk about why running isn't effective if weight loss is your goal.

Glute training: why we don't do squats & deadlifts (and what we do instead)

You won't see a lot of heavy squats and deadlifts in Evlo, and it's for a few specific reasons. In this episode, Dr. Shannon breaks down the physics of squats and deadlifts and provides examples of how step-ups are more effective for the glutes and less risky for the spine.

How to exercise when you're stressed

In today's episode, Dr. Shannon discusses how the neuroendocrine system responds to stress and best practices for exercising during a particularly mentally stressful time.

Your body before and after baby: it's not just kegels with Lashonda Jones

If you've given birth in the past or plan to in the future, this podcast is for you.

Featuring Lashonda Jones, a PT, personal trainer, and corrective exercise specialist. 

4 nervous system "hacks" for better results

The nervous system is ultimately in charge of creating results from your workouts. In this episode, I teach you how you can work WITH your nervous system to create faster, more sustainable results from your workouts. I explain these four hacks that you can use in every workout to drive better, faster, and SAFER results

How to train your abs/core & 10 core myths

If you're wondering the best ways to work your "core" with minimal back pain/joint damage, this is your podcast. We chat about ten core myths and the most effective ways to train your trunk muscles. We also talk about an important concept crucial for developing muscle, called opposite position loading. Enjoy this technical, information-packed episode!

Exercise as an emotional defense with Jewel Anderson

"Exercise is my therapy" is a common phrase. Today, Jewel Anderson, a Licensed Professional Counselor in the Kansas City area, discusses why you could be using exercise as a coping mechanism.

How to internalize that "You've Done Enough"

"You've done enough" is something I've said at the end of nearly every class for over a year. But what happens when you can't really believe that?

De-bunking that burning more calories leads to faster weight loss

We have been marketed to believe that more exercise will be the secret to losing weight. And today's discussion will break down a theory that totally debunks this.

Why impact isn't the enemy: if, why, and how to add impact to your routine

Today’s podcast might come as a little shock for some of you since I’m all about joint-friendly workouts.

Tune in to hear my opinion about high impact exercises like plyometrics and jumping.

Hack your endorphins to love your workouts

In this episode, I'm giving you permission to skip the high-intensity workouts if you hate them.

Why your muscles aren't growing part four: nutrition addition with Katherine Andrew

Katherine Andrew is a Functional Registered Dietitian who gives some education and tips on how to fuel your workouts to build muscle.  

Chronic inflammation could be why your muscles aren't growing (part three)

In this episode, Dr. Shannon discusses what contributes to chronic inflammation, why these things can happen, and how to address them to ultimately see better results.

Why your muscles aren't growing Part Two: under-training, over-training, and both

In this episode, I give suggestions on how to know if you are overtraining, under-training, or a combination of both, and what to do about it.

Why your muscles aren't growing Part One: poor muscle stimulus

Listen to this episode to learn about resistance curves, phase loading, levers, and how much to stimulate a muscle to see better muscular growth.

Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol

In this episode, I want to explain how too much exercise and too little eating can have the reverse effects that you’re hoping for because of potentially messing with your cortisol and hormonal balance.

Cardio Part 2: How much steady state cardio is best?

In this episode, Dr. Shannon discusses steady-state cardio. She speaks on how the body adapts to cardio, and some cardio can be beneficial, but how too much can blunt protein synthesis and inhibit results. She provides a framework on how to implement cardio, both steady-state and HIIT, into your routine.

Cardio: How much do you really need? (Part one)

Dr. Shannon discusses the research behind how much high-intensity cardio is good for you and how much could be negative for your health. 

Why you can stop doing exercises you hate

Dr. Shannon has another HOT TAKE for this week's episode. You don't HAVE to do exercises/workouts that you hate. This will either frustrate you or relieve you. Shannon discusses her perspective on this and breaks down three exercises specifically in this podcast. 

How to utilize your nervous system to improve fitness with Justin Prier

This interview is with Justin Prier, a physical therapist and personal trainer from BioFit KC.  Justin talks about the nervous system and ways to use neural inputs to improve your fitness results. 

How to cut your workout time in half but double your results

The amount of time you spend in your workout isn't necessarily an indicator of the effectiveness of that workout. In this episode, Shannon will guide you on her principles for getting a more effective workout in less time. 

Muscle confusion or progressive overload: what works best? 

Dr. Shannon breaks down where and why the philosophy of muscle confusion came about, if it is effective, where this philosophy could potentially have a place, and the best way to see results from your workouts. 

How to know if your workouts are productive or "just hard"

You want to make sure your workouts are moving the needle for you and creating the highest payoff. This podcast will teach you some basic principles behind what makes an exercise "productive" and what types of exercises are "just hard," but maybe not as productive. 

Exercise can be aging OR anti-aging

Exercise can be anti-aging, but it can also accelerate aging. Find out how this happens and Shannon's three suggestions for creating a routine that is anti-aging.

3 reasons you aren't seeing results

If you're working out consistently, eating well, and STILL not seeing results after several months, it could be for one (or all) of these three reasons. Shannon discusses how these three common workout elements can cause plateauing or declining results, and eventually cause frustrating joint pain.

Why I don't Stretch

Dr. Shannon speaks on why she has decided to take stretching out of her regular routine and why she doesn't recommend regular stretching for her clients. 

Exercise can INCREASE or DECREASE your metabolism 

In this episode, Dr. Shannon discusses some common workout mistakes that can actually decrease your metabolism and lead to less desirable long-term results. She also discusses how you can use exercise to IMPROVE your metabolism using four training concepts.