Fit Body, Happy Joints ®

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Rating
4.9
from
812 reviews
This podcast has
163 episodes
Language
Explicit
No
Date created
2021/04/01
Average duration
35 min.
Release period
7 days

Description

Develop your most fit body, while perserving your body. Dr. Shannon, DPT is a physical therapist and long-time fitness trainer. She integrates the current research with her experience as a PT and trainer to educate you on effective fitness practices that don't wreck your body. In her concise, no-fluff episodes, Shannon busts myths and gives you tangible takeaways in each episode. Try her workout platform here: https://www.evlofitness.com/?utm_source=podcast&utm_medium=link+in+bio&utm_campaign=evloTry her free class here: https://bit.ly/3jnJXi7Follow her on Instagram here: https://bit.ly/3DusHPjFollow her on Tiktok here: https://bit.ly/3Hn6cg5

Podcast episodes

Check latest episodes from Fit Body, Happy Joints ® podcast


#154: Exercising with PCOS
2024/02/22
What is PCOS, what are the symptoms, and how can you exercise to improve symptoms? You'll learn all these things in this interview with Dr. Payton Busker. Tools to measure recovery blog post referenced 0:00: Introduction  0:58: Payton’s personal story with PCOS  4:33: Defining PCOS 8:43: Symptoms of PCOS 14:34: Influence of diet in treating PCOS  17:30: Link between PCOS and insulin resistance 19:40: Long term risks of PCOS 24:08: Exercising with PCOS 28:30: Indications that you’re not recovering  30:17: Exercise recommendations for PCOS  32:58: Exercising for fertility if you have PCOS   35:23: “Non-exercise” ways to manage PCOS 38:00: Payton's final thoughts  Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram 
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#153: How muscle REALLY affects your metabolism
2024/02/15
You may have heard that the more muscle mass you have, the more calories you burn at rest. Is this true? If so, what is the extent of this effect? How does muscle influence metabolism? Study on metabolism throughout lifespan 0:00: Evlo member story  2:58: Introduction to the relationship between muscle and metabolism  4:02: Defining metabolism 9:33: Which body systems require the most energy?  12:40: How adding muscle mass improves your metabolism in more ways than one 19:38: Conclusion  Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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#152: The optimal volume for muscle growth for women
2024/02/08
0:00: Introduction 1:15: Working out less for better results 2:54: What is a hard set? 6:34: Optimal volume for muscle growth 11:05: Adding more volume does not have proportionate benefits on muscle growth 13:58: The importance of exercise selection on central nervous system fatigue 18:16: Study comparing low vs high volume workout 22:47: Why you may see better results doing Evlo 24:15: Can reducing volume produce higher quality workouts? 26:27: How to choose a track as an Evlo member for best results 28:27: Summary Study #1 referenced Study #2 referenced Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more
2024/02/01
Your menstrual cycle has been considered a vital sign by some and can be an indication of your overall health. Shannon is joined by Dr. Payton, who shares the current research on exercising to improve menstrual health. They also discuss fertility, pregnancy loss, and more. Cycle syncing episode referenced  0:00: Introduction 1:20: Your menstrual cycle as a vital sign  3:20: Signs/symptoms that something might be off with your cycle 7:37: Can you still track your cycle while on hormonal birth control? 9:03: Why might someone lose their cycle? 13:37: Exercise recommendations for regaining your cycle  19:24: Exercising for fertility  26:05: TRIGGER WARNING: pregnancy loss is discussed after this time stamp 26:30: Payton’s experience with pregnancy loss 32:40: Are there risks with exercising during early pregnancy? 35:20: Parameters around exercise after miscarriage  Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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#150: HIIT and longevity
2024/01/25
How does high-intensity cardio affect longevity? Is HIIT the only way to receive longevity benefits? How does strength training compare to HIIT at improving VO2 max? All these topics and more are discussed today. 0:00: Brief summary of episodes 148 and 149 2:50: Hypertrophy training 5:30: The bottom line when it comes to HIIT 11:30: VO2 max as an indicator of overall health and longevity 16:13: Utilizing HIIT to improve VO2 max and metabolic flexibility 19:22: Downsides of Zone 4/Zone 5 training 21:42: HIIT vs. superset training 24:50: How to add HIIT to your routine 26:50: Cardio zones 31:40: “Optimal” training week 35:30: Importance of individualization of your routine Try Evlo 14 days for free Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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#149: Is walking "enough" for cardio?
2024/01/18
We recommend a cornerstone routine of walking and strength training. But is walking "enough" cardio? Shannon discusses that question in this episode. 0:00: Zones of cardio 2:18: Recap of benefits of Zone 2 cardio 4:27: Recap of benefits of strength training 6:45: Energy expenditure 9:45: Benefits of a walking + hypertrophy routine 10:20: Does walking “count” as zone 2 training? 11:48: Should you do zone 3 cardio? 15:27: How to add zone 2 training to your routine Try the new Evlo Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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#148: Do women really need zone two cardio?
2024/01/11
Zone two cardio has received a lot of attention lately. Doctors and researchers tout the benefits associated with mitochondrial efficiency and longevity. But zone two cardio is time-consuming and may be difficult to realistically keep up with. At the same time, others are claiming that women naturally have a better ability to use fat as fuel and a higher composition of type 1 muscle fibers, so zone two cardio is unnecessary. Where is the "truth?" What SHOULD we be doing for our health and longevity? Dr. Shannon breaks it down in this episode. Studies referenced: https://www.thieme-connect.com/products/ejournals/html/10.1055/a-1664-8701 https://pubmed.ncbi.nlm.nih.gov/28578612/ https://pubmed.ncbi.nlm.nih.gov/35599175/ 0:00: Introduction: the spectrum of zone two cardio recommendations 3:25: Is there a gold standard application for zone two cardio? 6:42: Are “optimal routines” realistic? 8:50: What is zone two cardio? 10:15: What is metabolic flexibility? 11:44: Why should we care about mitochondrial health? 15:00: How does zone two cardio affect metabolic flexibility? 18:40: Is zone two cardio the only way to improve metabolic flexibility? 20:10: Framework for muscle building 22:01: Lifting to improve mitochondrial density 23:35: How to improve aerobic capacity while building muscle 25:55: The effect of superset training for VO2 Max 27:18: Should you still do cardio? 31:52: How to include zone two in your routine 32:22: Conclusion Try the new Evlo Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew
2024/01/04
If you consume any wellness content, you may have noticed increased attention on insulin and blood sugar. What does it mean to be "insulin resistant," and what are the symptoms to look for? How can insulin resistance affect fitness results? How can we improve our insulin sensitivity with diet, lifestyle, and exercise? Katherine Andrew, Registered Dietitian, and I discuss these topics and more. 0:00: Introduction 1:44: What is blood sugar and insulin? 4:42: When does the body tap into the liver  for stored glycogen vs. fat stores? 8:30: How do frequent, small meals affect blood sugar? 10:20: Insulin resistance 14:00: Why is insulin resistance a problem? 18:50: Can you be insulin resistant while being lean? 21:00: Symptoms of insulin resistance 25:18: How does insulin resistance affect fitness results? 29:21: What can you do to improve insulin resistance? 39:58: Physical factors that can affect blood sugar 42:50: The role of nutrition in improving insulin resistance 49:55: How do you know what the “right eating window” is for you? 53:00: How to know you’re on the right track Try the new Evlo Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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#146: Metabolic adaptation and fitness challenges
2023/12/28
Have you ever started a fitness challenge just to find yourself back at square one shortly after it ended? In this episode, we discuss why I'm not a fan of time-based, extreme fitness challenges and the metabolic adaptations that occur with extreme diets and exercise routines. 0:00: Introduction 3:00: Building muscle and time-bound challenges  5:00: Metabolic adaption  11:40: Do challenges help start new habits? 13:20: The benefits of following a gentle, strength-based program  16:06: How Evlo sets you up for sustainable success  Episode #139 (referenced in episode) Get on our email list Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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#145: Do heavy weights "bulk" and does Pilates "tone"?
2023/12/21
You can find anecdotes everywhere that heavy weights "bulk" and Pilates-type movements provide a long, lean, toned body. Is there any truth behind these anecdotes? And further, do you HAVE to lift heavy weights to build muscle? Does Pilates build muscle? These are all questions that Shannon discusses in today's episode. 0:00: Introduction 4:00: What research says about exercise and body composition 7:40: Does the “burn” cause muscle growth? 10:10: Challenge to the muscle 11:54: Does Pilates build muscle? 18:12: Aesthetic differences between the two groups 25:15: Exercise for muscle growth 27:30: The middle ground of fitness 29:30: Summary  Study referenced Get on our email list Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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#144: Nutrition and exercise for fertility
2023/12/14
In this episode, Dr. Shannon interviews Becca Romero about all things nutrition and fertility. They touch on women's and men's fertility, micronutrients, exercise, and more. 0:00: Introduction 2:30: Importance of eating enough when trying to conceive 7:00: Blood sugar balancing and fertility 15:56: Other nutrition considerations for conceiving 17:17: Vegan/Vegetarian considerations and the effect on fertility 19:10: Importance of micronutrients 25:26: Fitness adaptations when trying to conceive 30:30: When is it time to work with a nutrition specialist? 34:50: Ovulation and cycle tracking 38:18: Men and fertility 43:00: How to work with Becca Try the NEW Evlo Platform Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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#143: How and when to take a deload week
2023/12/07
Deload weeks, or as we call them, "Reset Weeks," can help manage fatigue, avoid plateaus, and improve recovery. Dr. Shannon discusses some updates to her protocols around Reset Weeks based on current literature. 0:00: Introduction  5:00: How to “deload” 11:00: What happens after a Reset Week? 12:30: How often should you take these weeks? 17:25: FAQ: “Will I lose muscle if I take time off?” 20:32: FAQ: “How should I eat during Reset Weeks?” 22:30: The new Evlo membership Studies referenced: https://www.mdpi.com/1422-0067/23/10/5431  https://sportrxiv.org/index.php/server/preprint/view/302 https://www.nature.com/articles/s41598-018-20287-3 https://journals.lww.com/nsca-jscr/FullText/2017/04000/Resistance_Training_Induced_Elevations_in_Muscular.1.aspx Try the NEW Evlo Platform Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram
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Podcast reviews

Read Fit Body, Happy Joints ® podcast reviews


4.9 out of 5
812 reviews
Angela C Jordan 2024/02/21
Excited to learn more!
Starting listening because I have been a runner and pilates gal for three years and am not seeing the results I want. Was curious about weight lifting...
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Lauren Bozon 2024/02/20
A+ podcast in all aspects!
Shannon is very gifted in distilling lots of complicated research into a comprehensible “serving” of information that you can take with you and use im...
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BP Writer 2024/02/15
Great podcast, great host and content!
Recently came across the Fit Body, Happy Joints podcast and am really enjoying it. Really appreciated the episode about how to use (and not) use fitne...
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VivianJoy4 2024/02/07
So helpful!
This wonderful has answered so many of my questions & I feel informed and empowered. Highly recommend. Thank you!
MMAdkins 2024/01/22
Incredibly Helpful Fitness Knowledge
I started listening to these podcasts due to my lower back pain/interest in managing it through fitness, and since then I have also begun the Evlo Fit...
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LeahSapira 2024/01/04
Shannon gives us so much!
I have been a longtime listener and member of Evlo (Shannon and team’s strength building program app). This podcast is most effective when used as a ...
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msgete 2024/01/03
Awesome Podcast!!
She is interesting and seems to hv her own personal experience with the subject she is talking about .. She is kind but direct with the information to...
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lmancuso87 2024/01/01
The info we all need!
I used to be very in-tune with my body, but after years of over-consuming generalized information on social media, mostly by influencers, I found myse...
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TexZen Cyndi 2023/12/29
So relatable and actionable information, but not dumbed down.
I consistently get a lot out of these episodes! I’ve been avidly interested and engaged in personal health, nutrition and fitness for a couple of deca...
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HJF92122 2023/12/28
A must listen!
This podcast is enjoyable and interesting to listen to and Dr. Shannon does a fantastic job of making science based and research backed information ea...
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