[{"_1":2,"_2218":-5,"_2219":-5},"loaderData",{"_3":4,"_11":12},"root",{"_5":6,"_7":8,"_9":10},"theme",0,"baseURL","https://pocketcasts.com","locale","en","routes/_app.podcast.$podcastSlug.$podcastUuid.$episodeSlug.$episodeUuid",{"_13":14,"_15":16,"_17":18},"podcastUuid","f0359290-7ad0-0139-3480-0acc26574db2","episodeUuid","8d6be21c-7d8f-4f67-b489-f0cca79ac68a","dehydratedState",{"_19":20,"_21":22},"mutations",[],"queries",[23,2212],{"_24":25,"_26":27,"_2206":2207,"_2210":2211},"dehydratedAt",1771951327148,"state",{"_28":29,"_2191":2192,"_2193":2194,"_2195":-5,"_2196":6,"_2197":6,"_2198":6,"_2199":-5,"_2200":-5,"_2201":35,"_2202":2203,"_2204":2205},"data",{"_30":31,"_32":33,"_34":35,"_36":6,"_37":38,"_39":35,"_40":41},"episode_frequency","Weekly","estimated_next_episode_at","2026-01-16T05:00:00Z","has_seasons",false,"season_count","episode_count",266,"has_more_episodes","podcast",{"_42":43,"_44":45,"_46":47,"_48":49,"_50":51,"_52":53,"_54":55,"_56":57,"_58":59,"_60":14,"_61":62,"_63":64,"_65":35,"_66":57,"_67":68},"url","https://www.buzzsprout.com/1567028","title","The Dr. Shannon Show","slug","the-dr-shannon-show","author","Dr. Shannon Ritchey, PT, DPT","description","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. ","description_html","

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.

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Recomposition Capsule #10: How to Stay Consistent","body-recomposition-capsule-10-how-to-stay-consistent","https://www.buzzsprout.com/1567028/episodes/18428148-body-recomposition-capsule-10-how-to-stay-consistent.mp3","file_type","audio/mp3","file_size",10177566,"duration",795,"published","2026-01-10T05:00:00Z","type","full",{"_60":85,"_44":86,"_46":87,"_42":88,"_74":75,"_76":89,"_78":90,"_80":91,"_82":83},"f1904e10-2158-4968-816c-96d39a89c262","Body Recomposition Capsule #9: How to Track","body-recomposition-capsule-9-how-to-track","https://www.buzzsprout.com/1567028/episodes/18428146-body-recomposition-capsule-9-how-to-track.mp3",5587412,413,"2026-01-09T05:00:00Z",{"_60":93,"_44":94,"_46":95,"_42":96,"_74":75,"_76":97,"_78":98,"_80":99,"_82":83},"02f423f5-9ab7-428a-9204-5ecef762a1ca","Body Recomposition Capsule #8: How to Recover","body-recomposition-capsule-8-how-to-recover","https://www.buzzsprout.com/1567028/episodes/18428131-body-recomposition-capsule-8-how-to-recover.mp3",14022877,1195,"2026-01-08T05:00:00Z",{"_60":101,"_44":102,"_46":103,"_42":104,"_74":75,"_76":105,"_78":106,"_80":107,"_82":83},"f219735b-9ee3-41f9-806c-889d43ec8c52","Body Recomposition Capsule #7: How to Do Cardio","body-recomposition-capsule-7-how-to-do-cardio","https://www.buzzsprout.com/1567028/episodes/18428123-body-recomposition-capsule-7-how-to-do-cardio.mp3",13211623,1127,"2026-01-07T05:00:00Z",{"_60":16,"_44":109,"_46":110,"_42":111,"_74":75,"_76":112,"_78":113,"_80":114,"_82":83},"Body Recomposition Capsule #6: How to Eat","body-recomposition-capsule-6-how-to-eat","https://www.buzzsprout.com/1567028/episodes/18428118-body-recomposition-capsule-6-how-to-eat.mp3",13642944,1174,"2026-01-06T05:00:00Z",{"_60":116,"_44":117,"_46":118,"_42":119,"_74":75,"_76":120,"_78":121,"_80":122,"_82":83},"c9bf028c-d3ab-4cc9-b5c4-734767f8b5c3","Body Recomposition Capsule #5: How to Make Workouts Efficient","body-recomposition-capsule-5-how-to-make-workouts-efficient","https://www.buzzsprout.com/1567028/episodes/18428108-body-recomposition-capsule-5-how-to-make-workouts-efficient.mp3",8192694,704,"2026-01-05T05:00:00Z",{"_60":124,"_44":125,"_46":126,"_42":127,"_74":75,"_76":128,"_78":129,"_80":130,"_82":83},"fe18de3f-0522-4d48-9b2e-7d3c91d7eab7","Body Recomposition Capsule #4: How Much to Exercise","body-recomposition-capsule-4-how-much-to-exercise","https://www.buzzsprout.com/1567028/episodes/18428102-body-recomposition-capsule-4-how-much-to-exercise.mp3",9080417,778,"2026-01-04T14:00:00Z",{"_60":132,"_44":133,"_46":134,"_42":135,"_74":75,"_76":136,"_78":137,"_80":138,"_82":83},"8043345b-d723-4ac9-9f5f-df7dea5c1d2e","Body Recomposition Capsule #3: How Heavy to Lift","body-recomposition-capsule-3-how-heavy-to-lift","https://www.buzzsprout.com/1567028/episodes/18428095-body-recomposition-capsule-3-how-heavy-to-lift.mp3",13181531,1119,"2026-01-03T05:00:00Z",{"_60":140,"_44":141,"_46":142,"_42":143,"_74":75,"_76":144,"_78":145,"_80":146,"_82":83},"75f2e268-8cd4-4ed3-b7e9-ced569024f92","Body Recomposition Capsule #2: The Timeline","body-recomposition-capsule-2-the-timeline","https://www.buzzsprout.com/1567028/episodes/18428088-body-recomposition-capsule-2-the-timeline.mp3",11454934,962,"2026-01-02T05:00:00Z",{"_60":148,"_44":149,"_46":150,"_42":151,"_74":75,"_76":152,"_78":153,"_80":154,"_82":83},"af914b07-ff3a-4af7-b3e7-082d594051d4","Body Recomposition Capsule #1: How to Body Recomposition","body-recomposition-capsule-1-how-to-body-recomposition","https://www.buzzsprout.com/1567028/episodes/18428076-body-recomposition-capsule-1-how-to-body-recomposition.mp3",7944416,670,"2026-01-01T05:00:00Z",{"_60":156,"_44":157,"_46":158,"_42":159,"_74":75,"_76":160,"_78":161,"_80":162,"_82":83},"8e4c9a93-a551-4ce6-af4e-faf30de9bb2e","#222: UPDATED SCIENCE: How We Burn Calories","222-updated-science-how-we-burn-calories","https://www.buzzsprout.com/1567028/episodes/18178917-222-updated-science-how-we-burn-calories.mp3",8942787,711,"2025-11-13T05:00:00Z",{"_60":164,"_44":165,"_46":166,"_42":167,"_74":75,"_76":168,"_78":169,"_80":170,"_82":83},"8092e281-29d3-4154-b290-3c155f992f12","#221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement","221-weights-or-cardio-first-reaching-failure-vs-reps-in-reserve-and-an-important-announcement","https://www.buzzsprout.com/1567028/episodes/17282739-221-weights-or-cardio-first-reaching-failure-vs-reps-in-reserve-and-an-important-announcement.mp3",15663994,1325,"2025-06-05T04:00:00Z",{"_60":172,"_44":173,"_46":174,"_42":175,"_74":75,"_76":176,"_78":177,"_80":178,"_82":83},"d2246950-aac8-4a9e-bfb5-4ee50fcc4916","#220: How to Body Recomposition in a Sustainable, Effective Way","220-how-to-body-recomposition-in-a-sustainable-effective-way","https://www.buzzsprout.com/1567028/episodes/17240967-220-how-to-body-recomposition-in-a-sustainable-effective-way.mp3",37054133,3072,"2025-05-29T04:00:00Z",{"_60":180,"_44":181,"_46":182,"_42":183,"_74":75,"_76":184,"_78":185,"_80":186,"_82":83},"40ac1feb-d515-4d0b-af49-1c9cfbd8666c","#219: Cardiovascular Aging: How to Measure and Improve It","219-cardiovascular-aging-how-to-measure-and-improve-it","https://www.buzzsprout.com/1567028/episodes/17110459-219-cardiovascular-aging-how-to-measure-and-improve-it.mp3",11193523,898,"2025-05-22T04:00:00Z",{"_60":188,"_44":189,"_46":190,"_42":191,"_74":75,"_76":192,"_78":193,"_80":194,"_82":83},"213c1b3c-38a7-48e1-97ac-6887953fbcc4","#218: How to train your nervous system and improve vagal tone","218-how-to-train-your-nervous-system-and-improve-vagal-tone","https://www.buzzsprout.com/1567028/episodes/17154794-218-how-to-train-your-nervous-system-and-improve-vagal-tone.mp3",23063679,1887,"2025-05-15T04:00:00Z",{"_60":196,"_44":197,"_46":198,"_42":199,"_74":75,"_76":200,"_78":201,"_80":202,"_82":83},"e61c08ba-053e-43f1-bca5-27c64baaade0","#217: Body Image and Body Dysmorphia with Psychiatrist Margaret Duncan","217-body-image-and-body-dysmorphia-with-psychiatrist-margaret-duncan","https://www.buzzsprout.com/1567028/episodes/17117228-217-body-image-and-body-dysmorphia-with-psychiatrist-margaret-duncan.mp3",36078944,2972,"2025-05-08T04:00:00Z",{"_60":204,"_44":205,"_46":206,"_42":207,"_74":75,"_76":208,"_78":209,"_80":210,"_82":83},"d623e79e-0714-40f0-b389-1de189acccd9","Coffee Chat with Interior Designer Coco Greenblum","coffee-chat-with-interior-designer-coco-greenblum","https://www.buzzsprout.com/1567028/episodes/17066546-coffee-chat-with-interior-designer-coco-greenblum.mp3",27771338,2280,"2025-05-02T04:00:00Z",{"_60":212,"_44":213,"_46":214,"_42":215,"_74":75,"_76":216,"_78":217,"_80":218,"_82":83},"7c597e1e-4b68-43b3-be63-1d320b0ba39e","#216: What men and women should do when trying to conceive with Dr. Natalie Crawford","216-what-men-and-women-should-do-when-trying-to-conceive-with-dr-natalie-crawford","https://www.buzzsprout.com/1567028/episodes/16977787-216-what-men-and-women-should-do-when-trying-to-conceive-with-dr-natalie-crawford.mp3",24451140,2003,"2025-05-01T04:00:00Z",{"_60":220,"_44":221,"_46":222,"_42":223,"_74":75,"_76":224,"_78":225,"_80":226,"_82":83},"396a95b8-7cdb-469d-b895-6b56fde3666f","#215: Freezing your eggs, how our reproductive system changes with age, and more with Dr. Natalie Crawford","215-freezing-your-eggs-how-our-reproductive-system-changes-with-age-and-more-with-dr-natalie-crawford","https://www.buzzsprout.com/1567028/episodes/16977766-215-freezing-your-eggs-how-our-reproductive-system-changes-with-age-and-more-with-dr-natalie-crawford.mp3",34559630,2845,"2025-04-24T04:00:00Z",{"_60":228,"_44":229,"_46":230,"_42":231,"_74":75,"_76":232,"_78":233,"_80":234,"_82":83},"8c7fbab7-ce00-49d3-8ff5-5836e22a43eb","#214: How often should you work a muscle each week?","214-how-often-should-you-work-a-muscle-each-week","https://www.buzzsprout.com/1567028/episodes/16978225-214-how-often-should-you-work-a-muscle-each-week.mp3",9212073,733,"2025-04-17T04:00:00Z",{"_60":236,"_44":237,"_46":238,"_42":239,"_74":75,"_76":240,"_78":241,"_80":242,"_82":83},"d96f6f1f-6583-4fbe-bb66-381f84e27f89","#213: Understand your hormones in each decade with Dr. Jessica Shepherd","213-understand-your-hormones-in-each-decade-with-dr-jessica-shepherd","https://www.buzzsprout.com/1567028/episodes/16940066-213-understand-your-hormones-in-each-decade-with-dr-jessica-shepherd.mp3",36506833,3008,"2025-04-10T04:00:00Z",{"_60":244,"_44":245,"_46":246,"_42":247,"_74":75,"_76":248,"_78":249,"_80":250,"_82":83},"62ec88f1-528b-423e-8c3b-829d4088f6d4","#212: Building 5lb of muscle: how long does it take, member tips, and more","212-building-5lb-of-muscle-how-long-does-it-take-member-tips-and-more","https://www.buzzsprout.com/1567028/episodes/16905261-212-building-5lb-of-muscle-how-long-does-it-take-member-tips-and-more.mp3",15127912,1226,"2025-04-03T04:00:00Z",{"_60":252,"_44":253,"_46":254,"_42":255,"_74":75,"_76":256,"_78":257,"_80":258,"_82":83},"96303da9-d618-4e06-a679-8ca2ce0e239d","Coffee Chat with Olivia Adriance: Pregnancy Q&A","coffee-chat-with-olivia-adriance-pregnancy-qa","https://www.buzzsprout.com/1567028/episodes/16858732-coffee-chat-with-olivia-adriance-pregnancy-q-a.mp3",26567612,2179,"2025-03-28T04:00:00Z",{"_60":260,"_44":261,"_46":262,"_42":263,"_74":75,"_76":264,"_78":265,"_80":266,"_82":83},"2540ebba-e877-42f0-b4e7-2a5d018493e6","#211: How to get fit during pregnancy","211-how-to-get-fit-during-pregnancy","https://www.buzzsprout.com/1567028/episodes/16864344-211-how-to-get-fit-during-pregnancy.mp3",24715614,2025,"2025-03-27T04:00:00Z",{"_60":268,"_44":269,"_46":270,"_42":271,"_74":75,"_76":272,"_78":273,"_80":274,"_82":83},"28e088a4-b590-4ee5-bfbe-fb23a84deeeb","Mini: Will your waist get thicker by training abs?","mini-will-your-waist-get-thicker-by-training-abs","https://www.buzzsprout.com/1567028/episodes/16856975-mini-will-your-waist-get-thicker-by-training-abs.mp3",4252359,301,"2025-03-25T14:00:00Z",{"_60":276,"_44":277,"_46":278,"_42":279,"_74":75,"_76":280,"_78":281,"_80":282,"_82":83},"308e921c-0457-409a-8857-6e0f6074cece","#210: Does strength training cover all your bases for generalized health & fitness?","210-does-strength-training-cover-all-your-bases-for-generalized-health-fitness","https://www.buzzsprout.com/1567028/episodes/16807022-210-does-strength-training-cover-all-your-bases-for-generalized-health-fitness.mp3",27156693,2228,"2025-03-20T04:00:00Z",{"_60":284,"_44":285,"_46":286,"_42":287,"_74":75,"_76":288,"_78":289,"_80":290,"_82":83},"01648e8b-bbbb-4343-848d-96b8cc1211aa","#209: AMA: Accuracy of Body Composition Scales, Splitting Workouts in Half, and More","209-ama-accuracy-of-body-composition-scales-splitting-workouts-in-half-and-more","https://www.buzzsprout.com/1567028/episodes/16771935-209-ama-accuracy-of-body-composition-scales-splitting-workouts-in-half-and-more.mp3",19276699,1572,"2025-03-13T04:00:00Z",{"_60":292,"_44":293,"_46":294,"_42":295,"_74":75,"_76":296,"_78":297,"_80":298,"_82":83},"00fdf603-510d-445d-8bc2-601f49fd4663","#208: Genetics and somatotypes - should you train for your body type?","208-genetics-and-somatotypes-should-you-train-for-your-body-type","https://www.buzzsprout.com/1567028/episodes/16731621-208-genetics-and-somatotypes-should-you-train-for-your-body-type.mp3",14942330,1210,"2025-03-06T05:00:00Z",{"_60":300,"_44":301,"_46":302,"_42":303,"_74":75,"_76":304,"_78":305,"_80":306,"_82":83},"1c334d27-eaec-4942-a09e-0a630b8bccf3","#207: How does creatine affect body composition?","207-how-does-creatine-affect-body-composition","https://www.buzzsprout.com/1567028/episodes/16691647-207-how-does-creatine-affect-body-composition.mp3",5081795,370,"2025-02-27T05:00:00Z",{"_60":308,"_44":309,"_46":310,"_42":311,"_74":75,"_76":312,"_78":313,"_80":314,"_82":83},"417b5c9f-8586-4c58-b084-449313c04a7d","Ask an RD: Reverse dieting with Hope Brandt, RD","ask-an-rd-reverse-dieting-with-hope-brandt-rd","https://www.buzzsprout.com/1567028/episodes/16684519-ask-an-rd-reverse-dieting-with-hope-brandt-rd.mp3",4210739,298,"2025-02-25T05:00:00Z",{"_60":316,"_44":317,"_46":318,"_42":319,"_74":75,"_76":320,"_78":321,"_80":322,"_82":83},"97b34e5b-25ab-4e9d-9e4f-5bee9b5c6325","#206: Weight lifting & fertility with Dr. Payton Busker","206-weight-lifting-fertility-with-dr-payton-busker","https://www.buzzsprout.com/1567028/episodes/16646604-206-weight-lifting-fertility-with-dr-payton-busker.mp3",15111260,1261,"2025-02-20T05:00:00Z",{"_60":324,"_44":325,"_46":326,"_42":327,"_74":75,"_76":328,"_78":329,"_80":330,"_82":83},"1f98568a-e97c-4a87-aef9-28bdab0d8227","Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD","ask-an-rd-what-to-do-if-your-total-daily-calorie-goal-seems-too-low-with-hope-brandt-rd","https://www.buzzsprout.com/1567028/episodes/16639976-ask-an-rd-what-to-do-if-your-total-daily-calorie-goal-seems-too-low-with-hope-brandt-rd.mp3",5833967,488,"2025-02-18T14:00:00Z",{"_60":332,"_44":333,"_46":334,"_42":335,"_74":75,"_76":336,"_78":337,"_80":338,"_82":83},"1415847b-7ed9-4995-9d02-a3094c93d914","Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more","coffee-chat-my-updates-on-building-muscle-while-pregnant-how-to-track-muscle-growth-without-a-dexa-and-more","https://www.buzzsprout.com/1567028/episodes/16617126-coffee-chat-my-updates-on-building-muscle-while-pregnant-how-to-track-muscle-growth-without-a-dexa-and-more.mp3",11500829,960,"2025-02-14T05:00:00Z",{"_60":340,"_44":341,"_46":342,"_42":343,"_74":75,"_76":344,"_78":345,"_80":346,"_82":83},"4ac8cba7-3c08-476d-a11a-809b9dcb14b0","#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It","205-the-burnout-effect-understanding-anti-recomposition-and-how-to-avoid-it","https://www.buzzsprout.com/1567028/episodes/16612843-205-the-burnout-effect-understanding-anti-recomposition-and-how-to-avoid-it.mp3",15238261,1272,"2025-02-13T05:00:00Z",{"_60":348,"_44":349,"_46":350,"_42":351,"_74":75,"_76":352,"_78":353,"_80":354,"_82":83},"dfeee857-da17-477f-8310-caaf8617dcb9","Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD","ask-an-rd-how-to-have-more-stable-blood-sugar-levels-with-allie-chilcote-ms-rd-ld","https://www.buzzsprout.com/1567028/episodes/16557114-ask-an-rd-how-to-have-more-stable-blood-sugar-levels-with-allie-chilcote-ms-rd-ld.mp3",15575348,1299,"2025-02-11T05:00:00Z",{"_60":356,"_44":357,"_46":358,"_42":359,"_74":75,"_76":360,"_78":361,"_80":362,"_82":83},"87e0111c-601a-4941-98b7-67eaf1f73417","#204: Does strength training double as cardio?","204-does-strength-training-double-as-cardio","https://www.buzzsprout.com/1567028/episodes/16449370-204-does-strength-training-double-as-cardio.mp3",13898744,1160,"2025-02-06T05:00:00Z",{"_60":364,"_44":365,"_46":366,"_42":367,"_74":75,"_76":368,"_78":233,"_80":369,"_82":83},"fc5ab4e5-7f51-4ac9-9694-f85b47f69529","Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD","ask-an-rd-calorie-deficits-maintenance-and-surpluseswith-hope-brandt-rd","https://www.buzzsprout.com/1567028/episodes/16501196-ask-an-rd-calorie-deficits-maintenance-and-surpluses-with-hope-brandt-rd.mp3",8776275,"2025-02-04T05:00:00Z",{"_60":371,"_44":372,"_46":373,"_42":374,"_74":75,"_76":375,"_78":376,"_80":377,"_82":83},"945d9ee8-7cac-41b3-b703-e62b6e541a5e","#203: Can you target different portions of the same muscle? Breaking down regional hypertrophy","203-can-you-target-different-portions-of-the-same-muscle-breaking-down-regional-hypertrophy","https://www.buzzsprout.com/1567028/episodes/16527110-203-can-you-target-different-portions-of-the-same-muscle-breaking-down-regional-hypertrophy.mp3",18821875,1571,"2025-01-30T05:00:00Z",{"_60":379,"_44":380,"_46":381,"_42":382,"_74":75,"_76":383,"_78":384,"_80":385,"_82":83},"25867e8d-c9fd-4bf6-a906-e6ba3ff12e2c","Ask an RD: How much protein can you eat at one time? With Hope Brandt, RD","ask-an-rd-how-much-protein-can-you-eat-at-one-time-with-hope-brandt-rd","https://www.buzzsprout.com/1567028/episodes/16501186-ask-an-rd-how-much-protein-can-you-eat-at-one-time-with-hope-brandt-rd.mp3",3579738,300,"2025-01-28T05:00:00Z",{"_60":387,"_44":388,"_46":389,"_42":390,"_74":75,"_76":391,"_78":392,"_80":393,"_82":83},"7ea4bb5e-2d34-4da3-8359-51e2fa13bf6b","#202: 200TH EPISODE BEST OF: Pilates & Megaformer: do they build muscle, tone, or \"lengthen?\"","202-200th-episode-best-of-pilates-megaformer-do-they-build-muscle-tone-or-lengthen","https://www.buzzsprout.com/1567028/episodes/16476468-202-200th-episode-best-of-pilates-megaformer-do-they-build-muscle-tone-or-lengthen.mp3",27095271,2260,"2025-01-23T05:00:00Z",{"_60":395,"_44":396,"_46":397,"_42":398,"_74":75,"_76":399,"_78":400,"_80":401,"_82":83},"418ecd50-5862-44f0-b623-bf0249599108","Ask an RD: How do you avoid, prevent, and improve bloating? With Allie Chilcote, MS, RD, LD","ask-an-rd-how-do-you-avoid-prevent-and-improve-bloating-with-allie-chilcote-ms-rd-ld","https://www.buzzsprout.com/1567028/episodes/16471101-ask-an-rd-how-do-you-avoid-prevent-and-improve-bloating-with-allie-chilcote-ms-rd-ld.mp3",14712966,1228,"2025-01-21T05:00:00Z",{"_60":403,"_44":404,"_46":405,"_42":406,"_74":75,"_76":407,"_78":408,"_80":409,"_82":83},"d49d69c2-f826-4d73-94eb-fc284d56d64e","#201: 200TH BEST OF: Zone 2 cardio","201-200th-best-of-zone-2-cardio","https://www.buzzsprout.com/1567028/episodes/16444094-201-200th-best-of-zone-2-cardio.mp3",11393784,952,"2025-01-16T05:00:00Z",{"_60":411,"_44":412,"_46":413,"_42":414,"_74":75,"_76":415,"_78":416,"_80":417,"_82":83},"86a920b5-eda8-4c82-8acf-f1e2db25aeb9","Ask an RD: Are sugar alternatives really \"better\" than table sugar? With Hope Brandt, RD","ask-an-rd-are-sugar-alternatives-really-better-than-table-sugar-with-hope-brandt-rd","https://www.buzzsprout.com/1567028/episodes/16430947-ask-an-rd-are-sugar-alternatives-really-better-than-table-sugar-with-hope-brandt-rd.mp3",17690277,1476,"2025-01-14T05:00:00Z",{"_60":419,"_44":420,"_46":421,"_42":422,"_74":75,"_76":423,"_78":424,"_80":425,"_82":83},"3cfe4f92-2e27-45a9-9f07-605ba935ef8d","#200: 200TH EPISODE BEST OF: Metabolism","200-200th-episode-best-of-metabolism","https://www.buzzsprout.com/1567028/episodes/16405021-200-200th-episode-best-of-metabolism.mp3",11147411,931,"2025-01-09T05:00:00Z",{"_60":427,"_44":428,"_46":429,"_42":430,"_74":75,"_76":431,"_78":432,"_80":433,"_82":83},"a2514e64-ed54-4da4-9251-ca4869c3bab3","Ask an RD: Intuitive eating vs. dieting - which is better for my goals? With Miranda Galati, RD","ask-an-rd-intuitive-eating-vs-dieting-which-is-better-for-my-goals-with-miranda-galati-rd","https://www.buzzsprout.com/1567028/episodes/16377892-ask-an-rd-intuitive-eating-vs-dieting-which-is-better-for-my-goals-with-miranda-galati-rd.mp3",15842354,1437,"2025-01-07T05:00:00Z",{"_60":435,"_44":436,"_46":437,"_42":438,"_74":75,"_76":439,"_78":440,"_80":441,"_82":83},"8eeba173-788a-4c2e-9071-5f943176a904","#199: The benefits, risks, and uses for GLP1s like Ozempic and Wegovy with McCall McPherson PA-C","199-the-benefits-risks-and-uses-for-glp1s-like-ozempic-and-wegovy-with-mccall-mcpherson-pa-c","https://www.buzzsprout.com/1567028/episodes/16351247-199-the-benefits-risks-and-uses-for-glp1s-like-ozempic-and-wegovy-with-mccall-mcpherson-pa-c.mp3",34503185,2992,"2025-01-02T05:00:00Z",{"_60":443,"_44":444,"_46":445,"_42":446,"_74":75,"_76":447,"_78":448,"_80":449,"_82":83},"c63260f4-04ee-48c8-9bbe-27d1c875cc6c","Ask an RD: I don't want to track my calories, how can I reach my body composition goals?","ask-an-rd-i-dont-want-to-track-my-calories-how-can-i-reach-my-body-composition-goals","https://www.buzzsprout.com/1567028/episodes/16351551-ask-an-rd-i-don-t-want-to-track-my-calories-how-can-i-reach-my-body-composition-goals.mp3",6125139,628,"2024-12-31T05:00:00Z",{"_60":451,"_44":452,"_46":453,"_42":454,"_74":75,"_76":455,"_78":456,"_80":457,"_82":83},"3a7d811e-8440-4b06-ad38-e5054bb46c38","#198: Fitness Trackers: What Features are Important?","198-fitness-trackers-what-features-are-important","https://www.buzzsprout.com/1567028/episodes/16271343-198-fitness-trackers-what-features-are-important.mp3",5667991,474,"2024-12-26T05:00:00Z",{"_60":459,"_44":460,"_46":461,"_42":462,"_74":75,"_76":463,"_78":464,"_80":465,"_82":83},"8f4e1c8e-9bae-48af-9d22-c08a028b20e8","Coffee Chat: My journey of building 5lb of muscle and body recomposition","coffee-chat-my-journey-of-building-5lb-of-muscle-and-body-recomposition","https://www.buzzsprout.com/1567028/episodes/16310859-coffee-chat-my-journey-of-building-5lb-of-muscle-and-body-recomposition.mp3",14799345,1235,"2024-12-20T05:00:00Z",{"_60":467,"_44":468,"_46":469,"_42":470,"_74":75,"_76":471,"_78":472,"_80":473,"_82":83},"81213c4a-3d55-4d46-986e-31f4839c8831","#197: How to Build 5lb of Muscle in 2025","197-how-to-build-5lb-of-muscle-in-2025","https://www.buzzsprout.com/1567028/episodes/16271259-197-how-to-build-5lb-of-muscle-in-2025.mp3",22310995,1861,"2024-12-19T05:00:00Z",{"_60":475,"_44":476,"_46":477,"_42":478,"_74":75,"_76":479,"_78":480,"_80":481,"_82":83},"61f95777-a9bb-4a10-9fbd-1800b3e9a42c","#196: How walking affects body composition","196-how-walking-affects-body-composition","https://www.buzzsprout.com/1567028/episodes/16246906-196-how-walking-affects-body-composition.mp3",5732232,480,"2024-12-12T05:00:00Z",{"_60":483,"_44":484,"_46":485,"_42":486,"_74":75,"_76":487,"_78":488,"_80":489,"_82":83},"24a6cac0-69cd-4283-b527-f73d4aaed07d","Coffee Chat with Miranda Galati: Weight Watchers, digestive health, Evlo, and more","coffee-chat-with-miranda-galati-weight-watchers-digestive-health-evlo-and-more","https://www.buzzsprout.com/1567028/episodes/16246831-coffee-chat-with-miranda-galati-weight-watchers-digestive-health-evlo-and-more.mp3",23800951,1930,"2024-12-09T16:00:00Z",{"_60":491,"_44":492,"_46":493,"_42":494,"_74":75,"_76":495,"_78":496,"_80":497,"_82":83},"3c6de10b-b7d5-4e8d-8b16-ec2d5145d7af","#195: Nutrition for energy, mental health, and more with Miranda Galati, MHSc, RD","195-nutrition-for-energy-mental-health-and-more-with-miranda-galati-mhsc-rd","https://www.buzzsprout.com/1567028/episodes/16201185-195-nutrition-for-energy-mental-health-and-more-with-miranda-galati-mhsc-rd.mp3",28626231,2332,"2024-12-05T05:00:00Z",{"_60":499,"_44":500,"_46":501,"_42":502,"_74":75,"_76":503,"_78":504,"_80":505,"_82":83},"c52a846b-0608-4b2c-a677-adfa719c889a","#194: Thanksgiving episode: can you really \"erase\" a meal with exercise?","194-thanksgiving-episode-can-you-really-erase-a-meal-with-exercise","https://www.buzzsprout.com/1567028/episodes/16180235-194-thanksgiving-episode-can-you-really-erase-a-meal-with-exercise.mp3",12821713,1015,"2024-11-28T05:00:00Z",{"_60":507,"_44":508,"_46":509,"_42":510,"_74":75,"_76":511,"_78":512,"_80":513,"_82":83},"b661a2fd-2ede-4062-a7fa-e9e922103fb5","#193: How to maintain during the holidays","193-how-to-maintain-during-the-holidays","https://www.buzzsprout.com/1567028/episodes/16142799-193-how-to-maintain-during-the-holidays.mp3",5322212,446,"2024-11-21T05:00:00Z",{"_60":515,"_44":516,"_46":517,"_42":518,"_74":75,"_76":519,"_78":520,"_80":521,"_82":83},"a337b344-5e61-4822-9560-7703d66fa2ac","Coffee Chat: Payton's IVF journey","coffee-chat-paytons-ivf-journey","https://www.buzzsprout.com/1567028/episodes/16108888-coffee-chat-payton-s-ivf-journey.mp3",45263789,3718,"2024-11-15T05:00:00Z",{"_60":523,"_44":524,"_46":525,"_42":526,"_74":75,"_76":527,"_78":528,"_80":529,"_82":83},"db09e93a-50f4-4100-a006-336019b24ac3","#192: Evidence-based skincare: products, botox & filler, redlight therapy, and more with Amy Koberling","192-evidence-based-skincare-products-botox-filler-redlight-therapy-and-more-with-amy-koberling","https://www.buzzsprout.com/1567028/episodes/16095177-192-evidence-based-skincare-products-botox-filler-redlight-therapy-and-more-with-amy-koberling.mp3",28955102,2360,"2024-11-14T05:00:00Z",{"_60":531,"_44":532,"_46":533,"_42":534,"_74":75,"_76":535,"_78":536,"_80":537,"_82":83},"de2f5465-6f55-4afe-9b2f-64fad1bc719f","Solo Coffee Chat: How I calendar each week","solo-coffee-chat-how-i-calendar-each-week","https://www.buzzsprout.com/1567028/episodes/16047463-solo-coffee-chat-how-i-calendar-each-week.mp3",13096205,1038,"2024-11-08T05:00:00Z",{"_60":539,"_44":540,"_46":541,"_42":542,"_74":75,"_76":543,"_78":544,"_80":545,"_82":83},"a13ce1a0-6f2c-41b3-97e8-fe3842250b98","#191: The minimal effective dose for strength training and cardio","191-the-minimal-effective-dose-for-strength-training-and-cardio","https://www.buzzsprout.com/1567028/episodes/16047449-191-the-minimal-effective-dose-for-strength-training-and-cardio.mp3",13564937,1077,"2024-11-07T05:00:00Z",{"_60":547,"_44":548,"_46":549,"_42":550,"_74":75,"_76":551,"_78":552,"_80":553,"_82":83},"5b9f2497-7f97-4b2b-9881-f45706701c64","#190: If the \"burn\" isn't building muscle, what is it doing?","190-if-the-burn-isnt-building-muscle-what-is-it-doing","https://www.buzzsprout.com/1567028/episodes/16019767-190-if-the-burn-isn-t-building-muscle-what-is-it-doing.mp3",10812353,848,"2024-10-31T04:00:00Z",{"_60":555,"_44":556,"_46":557,"_42":558,"_74":75,"_76":559,"_78":560,"_80":561,"_82":83},"c6caddfd-8977-4a10-8ba8-4662f0052f5e","Coffee Chat with Karalynne Call from Just Ingredients: Understanding what's in your supplements and realistic changes to live a cleaner life","coffee-chat-with-karalynne-call-from-just-ingredients-understanding-whats-in-your-supplements-and-realistic-changes-to-live-a-cleaner-life","https://www.buzzsprout.com/1567028/episodes/15945368-coffee-chat-with-karalynne-call-from-just-ingredients-understanding-what-s-in-your-supplements-and-realistic-changes-to-live-a-cleaner-life.mp3",45974636,3778,"2024-10-25T04:00:00Z",{"_60":563,"_44":564,"_46":565,"_42":566,"_74":75,"_76":567,"_78":568,"_80":569,"_82":83},"654d4d54-ce13-4e31-8e87-abc601272a7c","#189: Take control of your hormone and thyroid health with McCall McPherson PA-C","189-take-control-of-your-hormone-and-thyroid-health-with-mccall-mcpherson-pa-c","https://www.buzzsprout.com/1567028/episodes/15980343-189-take-control-of-your-hormone-and-thyroid-health-with-mccall-mcpherson-pa-c.mp3",22175969,1795,"2024-10-24T04:00:00Z",{"_60":571,"_44":572,"_46":573,"_42":574,"_74":75,"_76":575,"_78":576,"_80":577,"_82":83},"f585da65-d70f-42f9-b674-af5e008e0832","Solo Coffee Chat: Q&A on Postpartum Body Image, Creatine, and More","solo-coffee-chat-qa-on-postpartum-body-image-creatine-and-more","https://www.buzzsprout.com/1567028/episodes/15891813-solo-coffee-chat-q-a-on-postpartum-body-image-creatine-and-more.mp3",22968658,1860,"2024-10-18T04:00:00Z",{"_60":579,"_44":580,"_46":581,"_42":582,"_74":75,"_76":583,"_78":584,"_80":585,"_82":83},"f56b9526-7dc2-45d1-9fb5-c33c7ce15758","#188: How women differ from men with strength training and cardio","188-how-women-differ-from-men-with-strength-training-and-cardio","https://www.buzzsprout.com/1567028/episodes/15938778-188-how-women-differ-from-men-with-strength-training-and-cardio.mp3",24744821,2009,"2024-10-17T04:00:00Z",{"_60":587,"_44":588,"_46":589,"_42":590,"_74":75,"_76":591,"_78":592,"_80":593,"_82":83},"8e618b2f-d6b6-4c83-8db6-d3bf0a9f10d7","#187: FAQs About Body Recomposition","187-faqs-about-body-recomposition","https://www.buzzsprout.com/1567028/episodes/15891803-187-faqs-about-body-recomposition.mp3",10063111,785,"2024-10-10T15:00:00Z",{"_60":595,"_44":596,"_46":597,"_42":598,"_74":75,"_76":599,"_78":600,"_80":601,"_82":83},"704c0723-03c8-447b-9c88-edef931f7d02","Coffee Chat with Jill Zambito and Lauren Pollard: Creatine, sleep chronotypes, and more","coffee-chat-with-jill-zambito-and-lauren-pollard-creatine-sleep-chronotypes-and-more","https://www.buzzsprout.com/1567028/episodes/15795206-coffee-chat-with-jill-zambito-and-lauren-pollard-creatine-sleep-chronotypes-and-more.mp3",45337562,3724,"2024-10-04T04:00:00Z",{"_60":603,"_44":604,"_46":605,"_42":606,"_74":75,"_76":607,"_78":608,"_80":609,"_82":83},"070dbe76-61c3-4ff2-88e6-85e6940a2f57","#186: Biomechanics 101 & your cheat sheet to know if any workout is effective","186-biomechanics-101-your-cheat-sheet-to-know-if-any-workout-is-effective","https://www.buzzsprout.com/1567028/episodes/15859076-186-biomechanics-101-your-cheat-sheet-to-know-if-any-workout-is-effective.mp3",16119737,1290,"2024-10-03T04:00:00Z",{"_60":611,"_44":612,"_46":613,"_42":614,"_74":75,"_76":615,"_78":616,"_80":617,"_82":83},"78acfb85-70da-4762-bff3-5c26cec5694d","#185: Improving anxiety and rewiring your negativity bias with neuroscientist Nicole Vignola","185-improving-anxiety-and-rewiring-your-negativity-bias-with-neuroscientist-nicole-vignola","https://www.buzzsprout.com/1567028/episodes/15801646-185-improving-anxiety-and-rewiring-your-negativity-bias-with-neuroscientist-nicole-vignola.mp3",23325488,1891,"2024-09-26T04:00:00Z",{"_60":619,"_44":620,"_46":621,"_42":622,"_74":75,"_76":623,"_78":624,"_80":625,"_82":83},"c4d5047e-feb6-41b5-aebf-e2796e84f1d0","Solo Coffee Chat: How I'm building 5lb of muscle postpartum","solo-coffee-chat-how-im-building-5lb-of-muscle-postpartum","https://www.buzzsprout.com/1567028/episodes/15782763-solo-coffee-chat-how-i-m-building-5lb-of-muscle-postpartum.mp3",12254574,968,"2024-09-20T04:00:00Z",{"_60":627,"_44":628,"_46":629,"_42":630,"_74":75,"_76":631,"_78":632,"_80":633,"_82":83},"b381765e-bdec-457e-aa34-bc0ee0d8edde","#184: Postpartum Body Recomposition","184-postpartum-body-recomposition","https://www.buzzsprout.com/1567028/episodes/15777309-184-postpartum-body-recomposition.mp3",20311050,1639,"2024-09-19T04:00:00Z",{"_60":635,"_44":636,"_46":637,"_42":638,"_74":75,"_76":639,"_78":640,"_80":641,"_82":83},"447e1138-b653-43f5-b14c-bc66a2d739c9","Coffee Chat with Olivia Adriance: how she improved her acne, grew a social media following, and more","coffee-chat-with-olivia-adriance-how-she-improved-her-acne-grew-a-social-media-following-and-more","https://www.buzzsprout.com/1567028/episodes/15742568-coffee-chat-with-olivia-adriance-how-she-improved-her-acne-grew-a-social-media-following-and-more.mp3",44090919,3621,"2024-09-13T04:00:00Z",{"_60":643,"_44":644,"_46":645,"_42":646,"_74":75,"_76":647,"_78":648,"_80":649,"_82":83},"2aae7ce7-9c46-4c83-ad40-bd797375f7bf","#183: How to avoid the 4 communication styles that predict the end of relationships with Casey Lepper","183-how-to-avoid-the-4-communication-styles-that-predict-the-end-of-relationships-with-casey-lepper","https://www.buzzsprout.com/1567028/episodes/15736046-183-how-to-avoid-the-4-communication-styles-that-predict-the-end-of-relationships-with-casey-lepper.mp3",44869943,3686,"2024-09-12T04:00:00Z",{"_60":651,"_44":652,"_46":653,"_42":654,"_74":75,"_76":655,"_78":656,"_80":657,"_82":83},"bad12cd1-4262-4cc3-8ade-2b3d2c3eff7d","Coffee Chat on fitness trends: Weighted vest walking, doing your hair with wrist weights, Pilates for back pain","coffee-chat-on-fitness-trends-weighted-vest-walking-doing-your-hair-with-wrist-weights-pilates-for-back-pain","https://www.buzzsprout.com/1567028/episodes/15630092-coffee-chat-on-fitness-trends-weighted-vest-walking-doing-your-hair-with-wrist-weights-pilates-for-back-pain.mp3",9073902,702,"2024-09-06T18:00:00Z",{"_60":659,"_44":660,"_46":661,"_42":662,"_74":75,"_76":663,"_78":664,"_80":665,"_82":83},"fb415c8d-d4de-4429-be41-b52202de1c09","#182: REHIT: How 2 minutes of work/week can significantly impact your cardiovascular health","182-rehit-how-2-minutes-of-workweek-can-significantly-impact-your-cardiovascular-health","https://www.buzzsprout.com/1567028/episodes/15689081-182-rehit-how-2-minutes-of-work-week-can-significantly-impact-your-cardiovascular-health.mp3",13902907,1105,"2024-09-05T04:00:00Z",{"_60":667,"_44":668,"_46":669,"_42":670,"_74":75,"_76":671,"_78":672,"_80":673,"_82":83},"020185c2-ac4d-4640-ad41-605bae03c438","Solo Coffee Chat: The coaching tools that have rewired my brain","solo-coffee-chat-the-coaching-tools-that-have-rewired-my-brain","https://www.buzzsprout.com/1567028/episodes/15632063-solo-coffee-chat-the-coaching-tools-that-have-rewired-my-brain.mp3",15072672,1202,"2024-08-30T04:00:00Z",{"_60":675,"_44":676,"_46":677,"_42":678,"_74":75,"_76":679,"_78":680,"_80":681,"_82":83},"e6876851-b59e-4cf0-8966-c42e946e2e2b","#181: Does strength training make you leaner?","181-does-strength-training-make-you-leaner","https://www.buzzsprout.com/1567028/episodes/15632105-181-does-strength-training-make-you-leaner.mp3",9466285,736,"2024-08-29T04:00:00Z",{"_60":683,"_44":684,"_46":685,"_42":686,"_74":75,"_76":687,"_78":688,"_80":689,"_82":83},"fe4fa3be-d5a1-4b8f-b94c-0fd633bb7cd5","#180: Do you have to lift heavy as you age? How to increase lean mass at any age","180-do-you-have-to-lift-heavy-as-you-age-how-to-increase-lean-mass-at-any-age","https://www.buzzsprout.com/1567028/episodes/15608787-180-do-you-have-to-lift-heavy-as-you-age-how-to-increase-lean-mass-at-any-age.mp3",17290236,1388,"2024-08-22T04:00:00Z",{"_60":691,"_44":692,"_46":693,"_42":694,"_74":75,"_76":695,"_78":696,"_80":697,"_82":83},"69d70807-ba36-4d6e-b801-228f9d985001","Solo Coffee Chat: A podcast rebrand, tools to stay inspired, and 10x growth","solo-coffee-chat-a-podcast-rebrand-tools-to-stay-inspired-and-10x-growth","https://www.buzzsprout.com/1567028/episodes/15578628-solo-coffee-chat-a-podcast-rebrand-tools-to-stay-inspired-and-10x-growth.mp3",11226426,882,"2024-08-16T04:00:00Z",{"_60":699,"_44":700,"_46":701,"_42":702,"_74":75,"_76":703,"_78":704,"_80":705,"_82":83},"7a751454-d54e-4f9a-a373-333fa5358fb7","#179: Q&A: Inner thigh toning, the effectiveness of minimal equipment workouts, and muscle confusion","179-qa-inner-thigh-toning-the-effectiveness-of-minimal-equipment-workouts-and-muscle-confusion","https://www.buzzsprout.com/1567028/episodes/15463723-179-q-a-inner-thigh-toning-the-effectiveness-of-minimal-equipment-workouts-and-muscle-confusion.mp3",10375770,812,"2024-08-15T04:00:00Z",{"_60":707,"_44":708,"_46":709,"_42":710,"_74":75,"_76":711,"_78":712,"_80":713,"_82":83},"8b330c28-f3a1-4adf-9cc0-74107cd442c6","#178: Find Your Ideal Fitness Routine: Balancing Strength, Cardio, and Recovery for Optimal Results","178-find-your-ideal-fitness-routine-balancing-strength-cardio-and-recovery-for-optimal-results","https://www.buzzsprout.com/1567028/episodes/15463672-178-find-your-ideal-fitness-routine-balancing-strength-cardio-and-recovery-for-optimal-results.mp3",24605395,1997,"2024-08-08T04:00:00Z",{"_60":715,"_44":716,"_46":717,"_42":718,"_74":75,"_76":719,"_78":720,"_80":721,"_82":83},"4a288df5-2f01-41a8-ad50-d04e6f766dbd","#177: Training your nervous system with Dr. Eric Cobb","177-training-your-nervous-system-with-dr-eric-cobb","https://www.buzzsprout.com/1567028/episodes/15463694-177-training-your-nervous-system-with-dr-eric-cobb.mp3",55643161,4584,"2024-08-01T04:00:00Z",{"_60":723,"_44":724,"_46":725,"_42":726,"_74":75,"_76":727,"_78":728,"_80":729,"_82":83},"37504dc8-8ba3-4cee-9b0a-352794ad9761","#176: Nutrition and breastfeeding with Dani Patton","176-nutrition-and-breastfeeding-with-dani-patton","https://www.buzzsprout.com/1567028/episodes/15463625-176-nutrition-and-breastfeeding-with-dani-patton.mp3",24848863,2018,"2024-07-25T04:00:00Z",{"_60":731,"_44":732,"_46":733,"_42":734,"_74":75,"_76":735,"_78":736,"_80":737,"_82":83},"55cd3ec0-c356-4d05-8ee3-6bea10ee8e17","#175: Q&A: Best activities for recovery days, if megaformer classes build muscle, is Evlo diastasis recti-friendly","175-qa-best-activities-for-recovery-days-if-megaformer-classes-build-muscle-is-evlo-diastasis-recti-friendly","https://www.buzzsprout.com/1567028/episodes/15304990-175-q-a-best-activities-for-recovery-days-if-megaformer-classes-build-muscle-is-evlo-diastasis-recti-friendly.mp3",8705944,672,"2024-07-18T04:00:00Z",{"_60":739,"_44":740,"_46":741,"_42":742,"_74":75,"_76":743,"_78":744,"_80":745,"_82":83},"005704a1-aa53-4dfc-86d8-dbed8c4b220d","#174: Your nervous system & fitness part 3: Cerebellar neuroplasticity","174-your-nervous-system-fitness-part-3-cerebellar-neuroplasticity","https://www.buzzsprout.com/1567028/episodes/15304985-174-your-nervous-system-fitness-part-3-cerebellar-neuroplasticity.mp3",7057636,705,"2024-07-11T04:00:00Z",{"_60":747,"_44":748,"_46":749,"_42":750,"_74":75,"_76":751,"_78":752,"_80":753,"_82":83},"1d50b12d-d68f-4ada-9a76-63e355467173","#173: Your nervous system & fitness part 2: safety and stability","173-your-nervous-system-fitness-part-2-safety-and-stability","https://www.buzzsprout.com/1567028/episodes/15304966-173-your-nervous-system-fitness-part-2-safety-and-stability.mp3",8918692,690,"2024-07-04T04:00:00Z",{"_60":755,"_44":756,"_46":757,"_42":758,"_74":75,"_76":759,"_78":760,"_80":761,"_82":83},"a488cc4a-c010-498a-920f-41e796fce846","#172: Your nervous system & fitness part 1: Central nervous system fatigue","172-your-nervous-system-fitness-part-1-central-nervous-system-fatigue","https://www.buzzsprout.com/1567028/episodes/15304946-172-your-nervous-system-fitness-part-1-central-nervous-system-fatigue.mp3",16085874,1287,"2024-06-27T04:00:00Z",{"_60":763,"_44":764,"_46":765,"_42":766,"_74":75,"_76":767,"_78":768,"_80":769,"_82":83},"b8d4c453-f323-4b5d-800d-35878686e143","#171: Q&A: Grip strength limiting lower body lifts, feeling \"bigger\" after strength training, and do sculpt classes help maintain muscle?","171-qa-grip-strength-limiting-lower-body-lifts-feeling-bigger-after-strength-training-and-do-sculpt-classes-help-maintain-muscle","https://www.buzzsprout.com/1567028/episodes/15277470-171-q-a-grip-strength-limiting-lower-body-lifts-feeling-bigger-after-strength-training-and-do-sculpt-classes-help-maintain-muscle.mp3",5855929,605,"2024-06-20T04:00:00Z",{"_60":771,"_44":772,"_46":773,"_42":774,"_74":75,"_76":775,"_78":776,"_80":777,"_82":83},"94a1c3b6-c817-4593-bfa9-f193d1ff75f5","#170: What to do if you're exercising hard but not losing weight","170-what-to-do-if-youre-exercising-hard-but-not-losing-weight","https://www.buzzsprout.com/1567028/episodes/15233218-170-what-to-do-if-you-re-exercising-hard-but-not-losing-weight.mp3",7253543,722,"2024-06-13T04:00:00Z",{"_60":779,"_44":780,"_46":781,"_42":782,"_74":75,"_76":783,"_78":784,"_80":785,"_82":83},"21e25b31-96e8-4cc2-aa24-6e9706b6020a","#169: How to balance exercise and cortisol","169-how-to-balance-exercise-and-cortisol","https://www.buzzsprout.com/1567028/episodes/15199910-169-how-to-balance-exercise-and-cortisol.mp3",10315466,807,"2024-06-06T04:00:00Z",{"_60":787,"_44":788,"_46":789,"_42":790,"_74":75,"_76":791,"_78":792,"_80":793,"_82":83},"fe432fa0-b02f-4689-ac39-211a4cc48cfc","#168: Training your core and diastasis recti with Dr. Elizabeth Knoble","168-training-your-core-and-diastasis-recti-with-dr-elizabeth-knoble","https://www.buzzsprout.com/1567028/episodes/15159314-168-training-your-core-and-diastasis-recti-with-dr-elizabeth-knoble.mp3",23915393,1940,"2024-05-30T04:00:00Z",{"_60":795,"_44":796,"_46":797,"_42":798,"_74":75,"_76":799,"_78":800,"_80":801,"_82":83},"db3f2e10-302c-4bd1-878b-f6255850a4ee","#167: Short workouts and exercise snacks","167-short-workouts-and-exercise-snacks","https://www.buzzsprout.com/1567028/episodes/15117422-167-short-workouts-and-exercise-snacks.mp3",12239850,967,"2024-05-23T04:00:00Z",{"_60":803,"_44":804,"_46":805,"_42":806,"_74":75,"_76":807,"_78":121,"_80":808,"_82":83},"f33d288f-5542-4e4e-8ad8-96eb663cb8ed","#166: Does more sweat = better results?","166-does-more-sweat-better-results","https://www.buzzsprout.com/1567028/episodes/15075904-166-does-more-sweat-better-results.mp3",7046603,"2024-05-16T04:00:00Z",{"_60":810,"_44":811,"_46":812,"_42":813,"_74":75,"_76":814,"_78":815,"_80":816,"_82":83},"c7926ed9-e620-4662-bafe-3e271cb38136","#165: Improving metabolic flexibility for lasting results","165-improving-metabolic-flexibility-for-lasting-results","https://www.buzzsprout.com/1567028/episodes/15036755-165-improving-metabolic-flexibility-for-lasting-results.mp3",31094128,2538,"2024-05-09T04:00:00Z",{"_60":818,"_44":819,"_46":820,"_42":821,"_74":75,"_76":822,"_78":823,"_80":824,"_82":83},"f71c62dd-2c33-4ddd-b793-4f8ed0b8e3dd","#164: Why more fatiguing workouts aren't more effective","164-why-more-fatiguing-workouts-arent-more-effective","https://www.buzzsprout.com/1567028/episodes/14715108-164-why-more-fatiguing-workouts-aren-t-more-effective.mp3",16289278,1304,"2024-05-02T04:00:00Z",{"_60":826,"_44":827,"_46":828,"_42":829,"_74":75,"_76":830,"_78":831,"_80":832,"_82":83},"317c711b-93d4-463a-b5a1-01972dba61d3","#163: Pre/post workout nutrition with Hope Brandt, RD","163-prepost-workout-nutrition-with-hope-brandt-rd","https://www.buzzsprout.com/1567028/episodes/14563819-163-pre-post-workout-nutrition-with-hope-brandt-rd.mp3",15557950,1243,"2024-04-25T04:00:00Z",{"_60":834,"_44":835,"_46":836,"_42":837,"_74":75,"_76":838,"_78":504,"_80":839,"_82":83},"b69ae716-8764-428c-96b2-56e22f300d04","#162: Super-responders and non-responders to exercise","162-super-responders-and-non-responders-to-exercise","https://www.buzzsprout.com/1567028/episodes/14627864-162-super-responders-and-non-responders-to-exercise.mp3",12821051,"2024-04-18T04:00:00Z",{"_60":841,"_44":842,"_46":843,"_42":844,"_74":75,"_76":845,"_78":846,"_80":847,"_82":83},"efef857d-231e-4246-a3f3-9f64aae3651a","#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more","161-strength-training-and-pelvic-floor-body-recomposition-pilates-and-results-and-more","https://www.buzzsprout.com/1567028/episodes/14627843-161-strength-training-and-pelvic-floor-body-recomposition-pilates-and-results-and-more.mp3",16441696,1317,"2024-04-11T04:00:00Z",{"_60":849,"_44":850,"_46":851,"_42":852,"_74":75,"_76":853,"_78":854,"_80":855,"_82":83},"dbaed049-4796-4ff7-877f-422181cfd66e","#160: Maintenance","160-maintenance","https://www.buzzsprout.com/1567028/episodes/14627826-160-maintenance.mp3",10564310,827,"2024-04-04T04:00:00Z",{"_60":857,"_44":858,"_46":859,"_42":860,"_74":75,"_76":861,"_78":862,"_80":863,"_82":83},"6bd5b28a-0b08-4445-9ab0-5bee6cb3f3c5","#159: Pilates isn't \"snatching\" you. Here's what's really happening","159-pilates-isnt-snatching-you-heres-whats-really-happening","https://www.buzzsprout.com/1567028/episodes/14627801-159-pilates-isn-t-snatching-you-here-s-what-s-really-happening.mp3",10015212,782,"2024-03-28T04:00:00Z",{"_60":865,"_44":866,"_46":867,"_42":868,"_74":75,"_76":869,"_78":870,"_80":871,"_82":83},"f07baa08-f748-4480-a713-727f9b4c7c8e","#158: Modeling healthy behavior around food and exercise with Hope Brandt, RD","158-modeling-healthy-behavior-around-food-and-exercise-with-hope-brandt-rd","https://www.buzzsprout.com/1567028/episodes/14563852-158-modeling-healthy-behavior-around-food-and-exercise-with-hope-brandt-rd.mp3",25554225,2076,"2024-03-21T14:00:00Z",{"_60":873,"_44":874,"_46":875,"_42":876,"_74":75,"_76":877,"_78":878,"_80":879,"_82":83},"79952f50-0eb4-4dc5-9fd0-8260e5483b3b","#157: How to exercise in your 30s to age well","157-how-to-exercise-in-your-30s-to-age-well","https://www.buzzsprout.com/1567028/episodes/14627784-157-how-to-exercise-in-your-30s-to-age-well.mp3",9405472,731,"2024-03-14T04:00:00Z",{"_60":881,"_44":882,"_46":883,"_42":884,"_74":75,"_76":885,"_78":886,"_80":887,"_82":83},"7c5bee8c-5d81-41b9-8b63-04af123bce72","#156: Spot treating fat and cellulite","156-spot-treating-fat-and-cellulite","https://www.buzzsprout.com/1567028/episodes/14437591-156-spot-treating-fat-and-cellulite.mp3",10350878,810,"2024-03-07T15:00:00Z",{"_60":889,"_44":890,"_46":891,"_42":892,"_74":75,"_76":893,"_78":894,"_80":895,"_82":83},"8c1d1a32-8c36-4eb9-8ce1-f83247bfc8f1","#155: Why you don't have to squat to be functional","155-why-you-dont-have-to-squat-to-be-functional","https://www.buzzsprout.com/1567028/episodes/14587272-155-why-you-don-t-have-to-squat-to-be-functional.mp3",20064695,1619,"2024-02-29T05:00:00Z",{"_60":897,"_44":898,"_46":899,"_42":900,"_74":75,"_76":901,"_78":902,"_80":903,"_82":83},"5d132878-9d62-44ae-8869-a95ad721f2c0","#154: Exercising with PCOS","154-exercising-with-pcos","https://www.buzzsprout.com/1567028/episodes/14533415-154-exercising-with-pcos.mp3",30154600,2460,"2024-02-22T05:00:00Z",{"_60":905,"_44":906,"_46":907,"_42":908,"_74":75,"_76":909,"_78":910,"_80":911,"_82":83},"0119a124-995e-40de-8d29-72f755c3bf7b","#153: How muscle REALLY affects your metabolism","153-how-muscle-really-affects-your-metabolism","https://www.buzzsprout.com/1567028/episodes/14471817-153-how-muscle-really-affects-your-metabolism.mp3",15290550,1221,"2024-02-15T05:00:00Z",{"_60":913,"_44":914,"_46":915,"_42":916,"_74":75,"_76":917,"_78":918,"_80":919,"_82":83},"bbee2fe1-2a3d-4c5f-b0fe-2ede2d00066e","#152: The optimal volume for muscle growth for women","152-the-optimal-volume-for-muscle-growth-for-women","https://www.buzzsprout.com/1567028/episodes/14437434-152-the-optimal-volume-for-muscle-growth-for-women.mp3",22031404,1783,"2024-02-08T05:00:00Z",{"_60":921,"_44":922,"_46":923,"_42":924,"_74":75,"_76":925,"_78":926,"_80":927,"_82":83},"18cae313-620d-4f3d-ba85-e42405bcc2b9","#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more","151-why-your-menstrual-cycle-is-a-vital-sign-exercising-to-improve-menstrual-health-fertility-and-more","https://www.buzzsprout.com/1567028/episodes/14406942-151-why-your-menstrual-cycle-is-a-vital-sign-exercising-to-improve-menstrual-health-fertility-and-more.mp3",35363994,2894,"2024-02-01T05:00:00Z",{"_60":929,"_44":930,"_46":931,"_42":932,"_74":75,"_76":933,"_78":934,"_80":935,"_82":83},"c65adb2d-cbd8-4101-b13e-721fb57b7b81","#150: HIIT and longevity","150-hiit-and-longevity","https://www.buzzsprout.com/1567028/episodes/14372109-150-hiit-and-longevity.mp3",27685711,2254,"2024-01-25T05:00:00Z",{"_60":937,"_44":938,"_46":939,"_42":940,"_74":75,"_76":941,"_78":942,"_80":943,"_82":83},"80971836-9c12-4ea2-9145-84123841b785","#149: Is walking \"enough\" for cardio?","149-is-walking-enough-for-cardio","https://www.buzzsprout.com/1567028/episodes/14327144-149-is-walking-enough-for-cardio.mp3",14800578,1180,"2024-01-18T05:00:00Z",{"_60":945,"_44":946,"_46":947,"_42":948,"_74":75,"_76":949,"_78":950,"_80":951,"_82":83},"d9db9cf8-2253-40a6-a878-f518299808ec","#148: Do women really need zone two cardio?","148-do-women-really-need-zone-two-cardio","https://www.buzzsprout.com/1567028/episodes/14287755-148-do-women-really-need-zone-two-cardio.mp3",25218745,2048,"2024-01-11T05:00:00Z",{"_60":953,"_44":954,"_46":955,"_42":956,"_74":75,"_76":957,"_78":958,"_80":959,"_82":83},"b2f84931-d37c-4f9c-ae7b-02f28f88137c","#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew","147-blood-sugar-what-can-go-wrong-and-how-to-improve-insulin-sensitivity-through-nutrition-with-katherine-andrew","https://www.buzzsprout.com/1567028/episodes/14241990-147-blood-sugar-what-can-go-wrong-and-how-to-improve-insulin-sensitivity-through-nutrition-with-katherine-andrew.mp3",41967560,3444,"2024-01-04T05:00:00Z",{"_60":961,"_44":962,"_46":963,"_42":964,"_74":75,"_76":965,"_78":966,"_80":967,"_82":83},"d20c10e2-235b-4768-9e8d-84db2e7abbd8","#146: Metabolic adaptation and fitness challenges","146-metabolic-adaptation-and-fitness-challenges","https://www.buzzsprout.com/1567028/episodes/14209604-146-metabolic-adaptation-and-fitness-challenges.mp3",13953294,1110,"2023-12-28T05:00:00Z",{"_60":969,"_44":970,"_46":971,"_42":972,"_74":75,"_76":973,"_78":974,"_80":975,"_82":83},"d6ad2213-9c95-4277-b483-0d53c139bdf4","#145: Do heavy weights \"bulk\" and does Pilates \"tone\"?","145-do-heavy-weights-bulk-and-does-pilates-tone","https://www.buzzsprout.com/1567028/episodes/14182341-145-do-heavy-weights-bulk-and-does-pilates-tone.mp3",24550448,1993,"2023-12-21T05:00:00Z",{"_60":977,"_44":978,"_46":979,"_42":980,"_74":75,"_76":981,"_78":982,"_80":983,"_82":83},"10766296-1cb8-47d8-8599-45f392498b07","#144: Nutrition and exercise for fertility","144-nutrition-and-exercise-for-fertility","https://www.buzzsprout.com/1567028/episodes/14121016-144-nutrition-and-exercise-for-fertility.mp3",32531357,2658,"2023-12-14T05:00:00Z",{"_60":985,"_44":986,"_46":987,"_42":988,"_74":75,"_76":989,"_78":990,"_80":991,"_82":83},"19052639-5065-45c8-9b14-0f58514b5d4b","#143: How and when to take a deload week","143-how-and-when-to-take-a-deload-week","https://www.buzzsprout.com/1567028/episodes/13980003-143-how-and-when-to-take-a-deload-week.mp3",21389397,1729,"2023-12-07T05:00:00Z",{"_60":993,"_44":994,"_46":995,"_42":996,"_74":75,"_76":997,"_78":998,"_80":999,"_82":83},"9587c80b-2c6e-4b74-bb4b-f105ee9353a4","#142: Are \"functional exercises\" necessary?","142-are-functional-exercises-necessary","https://www.buzzsprout.com/1567028/episodes/13979991-142-are-functional-exercises-necessary.mp3",12695643,1005,"2023-11-30T05:00:00Z",{"_60":1001,"_44":1002,"_46":1003,"_42":1004,"_74":75,"_76":1005,"_78":1006,"_80":1007,"_82":83},"7a305fcd-6ac3-4c6f-89bd-5600b250b2d2","#141: Thanksgiving episode: Why you can't \"burn off\" what you eat, and how to manage blood sugar spikes","141-thanksgiving-episode-why-you-cant-burn-off-what-you-eat-and-how-to-manage-blood-sugar-spikes","https://www.buzzsprout.com/1567028/episodes/13972635-141-thanksgiving-episode-why-you-can-t-burn-off-what-you-eat-and-how-to-manage-blood-sugar-spikes.mp3",16895626,1355,"2023-11-23T05:00:00Z",{"_60":1009,"_44":1010,"_46":1011,"_42":1012,"_74":75,"_76":1013,"_78":1014,"_80":1015,"_82":83},"57de3ee2-8601-4ef2-bb41-0d4fd4541e98","#140: Body recomposition when you're sleep deprived: a follow up to last week's episode","140-body-recomposition-when-youre-sleep-deprived-a-follow-up-to-last-weeks-episode","https://www.buzzsprout.com/1567028/episodes/13979644-140-body-recomposition-when-you-re-sleep-deprived-a-follow-up-to-last-week-s-episode.mp3",22530833,1824,"2023-11-16T05:00:00Z",{"_60":1017,"_44":1018,"_46":1019,"_42":1020,"_74":75,"_76":1021,"_78":1022,"_80":1023,"_82":83},"93796fe6-4e20-4165-bdf6-63aa3ec1bb34","#139: The psychology of habit forming for body recomposition","139-the-psychology-of-habit-forming-for-body-recomposition","https://www.buzzsprout.com/1567028/episodes/13930442-139-the-psychology-of-habit-forming-for-body-recomposition.mp3",20922365,1690,"2023-11-09T05:00:00Z",{"_60":1025,"_44":1026,"_46":1027,"_42":1028,"_74":75,"_76":1029,"_78":1030,"_80":1031,"_82":83},"4ce07995-804d-4f38-b07d-f95dbede384f","#138: The best time of day to workout, hip thrusts vs. lunges, kegels during core work, and more","138-the-best-time-of-day-to-workout-hip-thrusts-vs-lunges-kegels-during-core-work-and-more","https://www.buzzsprout.com/1567028/episodes/13873900-138-the-best-time-of-day-to-workout-hip-thrusts-vs-lunges-kegels-during-core-work-and-more.mp3",13050594,1034,"2023-11-02T04:00:00Z",{"_60":1033,"_44":1034,"_46":1035,"_42":1036,"_74":75,"_76":1037,"_78":1038,"_80":1039,"_82":83},"1248da2f-6e44-4596-a19d-227ccff9209e","#137: Carb cycling with Esosa Osagiede, RD","137-carb-cycling-with-esosa-osagiede-rd","https://www.buzzsprout.com/1567028/episodes/13829256-137-carb-cycling-with-esosa-osagiede-rd.mp3",25877653,2103,"2023-10-26T04:00:00Z",{"_60":1041,"_44":1042,"_46":1043,"_42":1044,"_74":75,"_76":1045,"_78":1046,"_80":1047,"_82":83},"8e47bc86-4fa7-4a4f-9f47-25a4e5f918fe","#136: How does overexercise affect hormones?","136-how-does-overexercise-affect-hormones","https://www.buzzsprout.com/1567028/episodes/13789690-136-how-does-overexercise-affect-hormones.mp3",13167728,1044,"2023-10-19T04:00:00Z",{"_60":1049,"_44":1050,"_46":1051,"_42":1052,"_74":75,"_76":1053,"_78":1054,"_80":1055,"_82":83},"d792fbaa-561c-442d-9cfc-7ee4bd16a6a5","#135: How should men and women train differently?","135-how-should-men-and-women-train-differently","https://www.buzzsprout.com/1567028/episodes/13750978-135-how-should-men-and-women-train-differently.mp3",15257952,1218,"2023-10-12T04:00:00Z",{"_60":1057,"_44":1058,"_46":1059,"_42":1060,"_74":75,"_76":1061,"_78":1062,"_80":1063,"_82":83},"c7a2cdb7-342c-432e-9cac-f74b3fe6b6e0","#134: Building muscle during pregnancy","134-building-muscle-during-pregnancy","https://www.buzzsprout.com/1567028/episodes/13699477-134-building-muscle-during-pregnancy.mp3",19044013,1534,"2023-10-05T04:00:00Z",{"_60":1065,"_44":1066,"_46":1067,"_42":1068,"_74":75,"_76":1069,"_78":1070,"_80":1071,"_82":83},"2f1f7fd2-ee9d-4b46-89ba-1e91fa64250c","#133: Productive vs. unproductive stress","133-productive-vs-unproductive-stress","https://www.buzzsprout.com/1567028/episodes/13658454-133-productive-vs-unproductive-stress.mp3",21260874,1719,"2023-09-28T04:00:00Z",{"_60":1073,"_44":1074,"_46":1075,"_42":1076,"_74":75,"_76":1077,"_78":1078,"_80":1079,"_82":83},"d653feac-11fc-4315-b684-8daf62b9b767","#132: Are low-impact workouts really more effective?","132-are-low-impact-workouts-really-more-effective","https://www.buzzsprout.com/1567028/episodes/13628493-132-are-low-impact-workouts-really-more-effective.mp3",10926124,857,"2023-09-21T13:00:00Z",{"_60":1081,"_44":1082,"_46":1083,"_42":1084,"_74":75,"_76":1085,"_78":1086,"_80":1087,"_82":83},"e93cac7e-93c9-4cbc-aaaf-8101118d5361","#131: Where is your calorie burn plateau?","131-where-is-your-calorie-burn-plateau","https://www.buzzsprout.com/1567028/episodes/13586777-131-where-is-your-calorie-burn-plateau.mp3",15333482,1225,"2023-09-14T04:00:00Z",{"_60":1089,"_44":1090,"_46":1091,"_42":1092,"_74":75,"_76":1093,"_78":1094,"_80":1095,"_82":83},"8dcfc688-afaf-461d-aab7-8850b14929b2","#130: The timeline of results for body recomposition","130-the-timeline-of-results-for-body-recomposition","https://www.buzzsprout.com/1567028/episodes/13543997-130-the-timeline-of-results-for-body-recomposition.mp3",21582518,1745,"2023-09-07T04:00:00Z",{"_60":1097,"_44":1098,"_46":1099,"_42":1100,"_74":75,"_76":1101,"_78":1102,"_80":1103,"_82":83},"cec98eb7-d288-4205-b560-a7748cd57084","#129: The \"afterburn effect...\" is it real?","129-the-afterburn-effect-is-it-real","https://www.buzzsprout.com/1567028/episodes/13499870-129-the-afterburn-effect-is-it-real.mp3",12473080,986,"2023-08-31T04:00:00Z",{"_60":1105,"_44":1106,"_46":1107,"_42":1108,"_74":75,"_76":1109,"_78":1110,"_80":1111,"_82":83},"98023553-0545-499b-914f-d391a01ed792","#128: Feeling \"bigger\" after strength training? Here's why.","128-feeling-bigger-after-strength-training-heres-why","https://www.buzzsprout.com/1567028/episodes/13459322-128-feeling-bigger-after-strength-training-here-s-why.mp3",12722631,1007,"2023-08-24T04:00:00Z",{"_60":1113,"_44":1114,"_46":1115,"_42":1116,"_74":75,"_76":1117,"_78":1118,"_80":1119,"_82":83},"af0c8b2d-d9e8-4625-b2a8-2dd42827866a","#127: How to exercise to improve your skin","127-how-to-exercise-to-improve-your-skin","https://www.buzzsprout.com/1567028/episodes/13418353-127-how-to-exercise-to-improve-your-skin.mp3",13310981,1056,"2023-08-17T04:00:00Z",{"_60":1121,"_44":1122,"_46":1123,"_42":1124,"_74":75,"_76":1125,"_78":1126,"_80":1127,"_82":83},"b31e26fa-0121-4f92-8d04-6e504def72a2","#126: How to use (and how NOT to use) fitness wearables","126-how-to-use-and-how-not-to-use-fitness-wearables","https://www.buzzsprout.com/1567028/episodes/13379603-126-how-to-use-and-how-not-to-use-fitness-wearables.mp3",24456723,1985,"2023-08-10T04:00:00Z",{"_60":1129,"_44":1130,"_46":1131,"_42":1132,"_74":75,"_76":1133,"_78":1134,"_80":1135,"_82":83},"5ddf8ce7-8f3a-4a14-a49f-19338827a870","#125: How soreness affects your results","125-how-soreness-affects-your-results","https://www.buzzsprout.com/1567028/episodes/13339615-125-how-soreness-affects-your-results.mp3",12686858,1004,"2023-08-03T04:00:00Z",{"_60":1137,"_44":1138,"_46":1139,"_42":1140,"_74":75,"_76":1141,"_78":1142,"_80":1143,"_82":83},"9cb0e4a3-3cdb-45a3-94ce-3fda9b34a08d","#124: How to train given your genetic predispositions","124-how-to-train-given-your-genetic-predispositions","https://www.buzzsprout.com/1567028/episodes/13296275-124-how-to-train-given-your-genetic-predispositions.mp3",29521132,2407,"2023-07-27T04:00:00Z",{"_60":1145,"_44":1146,"_46":1147,"_42":1148,"_74":75,"_76":1149,"_78":1150,"_80":1151,"_82":83},"e5cb4f69-4f5f-4808-8a25-6cb6901f2477","#123: Keep your brain young with Dr. Julie Fratantoni","123-keep-your-brain-young-with-dr-julie-fratantoni","https://www.buzzsprout.com/1567028/episodes/13225380-123-keep-your-brain-young-with-dr-julie-fratantoni.mp3",31054936,2535,"2023-07-20T04:00:00Z",{"_60":1153,"_44":1154,"_46":1155,"_42":1156,"_74":75,"_76":1157,"_78":1158,"_80":1159,"_82":83},"062e6dfe-21da-41cf-a45a-713bcf121bfa","#122: How to cycle sync while still building muscle","122-how-to-cycle-sync-while-still-building-muscle","https://www.buzzsprout.com/1567028/episodes/13212929-122-how-to-cycle-sync-while-still-building-muscle.mp3",28558148,2327,"2023-07-13T04:00:00Z",{"_60":1161,"_44":1162,"_46":1163,"_42":1164,"_74":75,"_76":1165,"_78":1166,"_80":1167,"_82":83},"cd87bfa5-5872-49d9-9668-e47f9b9975d6","#121: Metabolic flexibility: Improve energy & body composition while decelerating aging","121-metabolic-flexibility-improve-energy-body-composition-while-decelerating-aging","https://www.buzzsprout.com/1567028/episodes/13167674-121-metabolic-flexibility-improve-energy-body-composition-while-decelerating-aging.mp3",29824323,2432,"2023-07-06T04:00:00Z",{"_60":1169,"_44":1170,"_46":1171,"_42":1172,"_74":75,"_76":1173,"_78":1174,"_80":1175,"_82":83},"bca8525b-1cbc-4238-82fa-525c32782ca7","#120: Payton's personal story with an autoimmune diagnosis","120-paytons-personal-story-with-an-autoimmune-diagnosis","https://www.buzzsprout.com/1567028/episodes/13112656-120-payton-s-personal-story-with-an-autoimmune-diagnosis.mp3",20198563,1630,"2023-06-29T04:00:00Z",{"_60":1177,"_44":1178,"_46":1179,"_42":1180,"_74":75,"_76":1181,"_78":1182,"_80":1183,"_82":83},"26f160f1-21bc-40a5-ad31-bc9f3fe90de8","#119: Is cardio interfering with body composition improvements?","119-is-cardio-interfering-with-body-composition-improvements","https://www.buzzsprout.com/1567028/episodes/13083854-119-is-cardio-interfering-with-body-composition-improvements.mp3",18571980,1495,"2023-06-22T04:00:00Z",{"_60":1185,"_44":1186,"_46":1187,"_42":1188,"_74":75,"_76":1189,"_78":1174,"_80":1190,"_82":83},"a66ed69d-e8b7-4e13-8c46-d04be6795cc9","#118: How and why to manage fatigue for better results","118-how-and-why-to-manage-fatigue-for-better-results","https://www.buzzsprout.com/1567028/episodes/13042459-118-how-and-why-to-manage-fatigue-for-better-results.mp3",20194479,"2023-06-15T04:00:00Z",{"_60":1192,"_44":1193,"_46":1194,"_42":1195,"_74":75,"_76":1196,"_78":1197,"_80":1198,"_82":83},"bfefa908-647f-4fdb-984a-601fb2fd8580","#117: How to improve chronic inflammation","117-how-to-improve-chronic-inflammation","https://www.buzzsprout.com/1567028/episodes/12997804-117-how-to-improve-chronic-inflammation.mp3",18857193,1518,"2023-06-08T04:00:00Z",{"_60":1200,"_44":1201,"_46":1202,"_42":1203,"_74":75,"_76":1204,"_78":1205,"_80":1206,"_82":83},"2c5e860a-0b83-4f2c-b7aa-55aa741afbac","#116: Fear of gaining weight from doing less","116-fear-of-gaining-weight-from-doing-less","https://www.buzzsprout.com/1567028/episodes/12940714-116-fear-of-gaining-weight-from-doing-less.mp3",18696703,1505,"2023-06-01T04:00:00Z",{"_60":1208,"_44":1209,"_46":1210,"_42":1211,"_74":75,"_76":1212,"_78":1213,"_80":1214,"_82":83},"36996e4a-a66c-4447-976f-6436b578cd8e","#115: Nervous system tools to improve your results","115-nervous-system-tools-to-improve-your-results","https://www.buzzsprout.com/1567028/episodes/12914160-115-nervous-system-tools-to-improve-your-results.mp3",21906641,1772,"2023-05-25T04:00:00Z",{"_60":1216,"_44":1217,"_46":1218,"_42":1219,"_74":75,"_76":1220,"_78":1221,"_80":1222,"_82":83},"1ff45d2e-5901-4381-a247-f7c61cf1722b","#114: Do women HAVE to lift heavy?","114-do-women-have-to-lift-heavy","https://www.buzzsprout.com/1567028/episodes/12869881-114-do-women-have-to-lift-heavy.mp3",23136977,1875,"2023-05-18T04:00:00Z",{"_60":1224,"_44":1225,"_46":1226,"_42":1227,"_74":75,"_76":1228,"_78":1229,"_80":1230,"_82":83},"43742520-2212-4222-b193-ad740d668e2c","#113: Improving endocrine dysfunction and fertility with Dr. Audrey Gaskins","113-improving-endocrine-dysfunction-and-fertility-with-dr-audrey-gaskins","https://www.buzzsprout.com/1567028/episodes/12786109-113-improving-endocrine-dysfunction-and-fertility-with-dr-audrey-gaskins.mp3",19802371,1597,"2023-05-11T04:00:00Z",{"_60":1232,"_44":1233,"_46":1234,"_42":1235,"_74":75,"_76":1236,"_78":1237,"_80":1238,"_82":83},"af771862-e1b3-4ede-9ea1-6f07bd869dd5","#112: Is cardio making your stress better or worse?","112-is-cardio-making-your-stress-better-or-worse","https://www.buzzsprout.com/1567028/episodes/12779675-112-is-cardio-making-your-stress-better-or-worse.mp3",22584364,1829,"2023-05-04T04:00:00Z",{"_60":1240,"_44":1241,"_46":1242,"_42":1243,"_74":75,"_76":1244,"_78":1245,"_80":1246,"_82":83},"49401bf0-0880-44e9-b833-b9c6e8ad811a","#111: Weight loss drugs: Ozempic, Wegovy, and more with Dr. Arti Thangudu","111-weight-loss-drugs-ozempic-wegovy-and-more-with-dr-arti-thangudu","https://www.buzzsprout.com/1567028/episodes/12581353-111-weight-loss-drugs-ozempic-wegovy-and-more-with-dr-arti-thangudu.mp3",19713030,1590,"2023-04-27T04:00:00Z",{"_60":1248,"_44":1249,"_46":1250,"_42":1251,"_74":75,"_76":1252,"_78":1253,"_80":1254,"_82":83},"9ad0df0d-1de5-44ba-8173-5c56f8e95852","#110: Tools to improve muscle activation & results from training","110-tools-to-improve-muscle-activation-results-from-training","https://www.buzzsprout.com/1567028/episodes/12677318-110-tools-to-improve-muscle-activation-results-from-training.mp3",22655546,1835,"2023-04-20T04:00:00Z",{"_60":1256,"_44":1257,"_46":1258,"_42":1259,"_74":75,"_76":1260,"_78":1261,"_80":1262,"_82":83},"74815267-0df7-4e5b-8121-eab81e41873a","#109: How to train your nervous system","109-how-to-train-your-nervous-system","https://www.buzzsprout.com/1567028/episodes/12639285-109-how-to-train-your-nervous-system.mp3",31375901,2562,"2023-04-13T04:00:00Z",{"_60":1264,"_44":1265,"_46":1266,"_42":1267,"_74":75,"_76":1268,"_78":1269,"_80":1270,"_82":83},"15a0e7c7-bff6-4c58-b26f-a065655d627c","#108: Nutrition and leanness with Hope Brandt, RD","108-nutrition-and-leanness-with-hope-brandt-rd","https://www.buzzsprout.com/1567028/episodes/12588950-108-nutrition-and-leanness-with-hope-brandt-rd.mp3",27325898,2224,"2023-04-06T04:00:00Z",{"_60":1272,"_44":1273,"_46":1274,"_42":1275,"_74":75,"_76":1276,"_78":1277,"_80":1278,"_82":83},"832d1ba8-bd30-4f65-a4c8-57e724be4fe8","#107: Exercise and leanness","107-exercise-and-leanness","https://www.buzzsprout.com/1567028/episodes/12544546-107-exercise-and-leanness.mp3",22566448,1827,"2023-03-30T04:00:00Z",{"_60":1280,"_44":1281,"_46":1282,"_42":1283,"_74":75,"_76":1284,"_78":1285,"_80":1286,"_82":83},"46d9483c-4bb2-4213-a1a8-189bd42e7eb6","#106: Pilates... is it \"enough?\"","106-pilates-is-it-enough","https://www.buzzsprout.com/1567028/episodes/12449861-106-pilates-is-it-enough.mp3",33587100,2746,"2023-03-23T04:00:00Z",{"_60":1288,"_44":1289,"_46":1290,"_42":1291,"_74":75,"_76":1292,"_78":1293,"_80":1294,"_82":83},"6002670c-87f2-4c9b-a472-11bea80e49c2","#105: \"Mom butt\" and more with Dr. Amelia Ponchur","105-mom-butt-and-more-with-dr-amelia-ponchur","https://www.buzzsprout.com/1567028/episodes/12354850-105-mom-butt-and-more-with-dr-amelia-ponchur.mp3",35325323,2891,"2023-03-16T04:00:00Z",{"_60":1296,"_44":1297,"_46":1298,"_42":1299,"_74":75,"_76":1300,"_78":1301,"_80":1302,"_82":83},"c356b778-31fd-4863-ab70-74857678a25e","#104: Become a master listener of your own body","104-become-a-master-listener-of-your-own-body","https://www.buzzsprout.com/1567028/episodes/12403111-104-become-a-master-listener-of-your-own-body.mp3",39188516,3213,"2023-03-09T05:00:00Z",{"_60":1304,"_44":1305,"_46":1306,"_42":1307,"_74":75,"_76":1308,"_78":1309,"_80":1310,"_82":83},"9e098177-40fd-4e3e-b72e-c77ffb6e8654","#103: 100TH EPISODE BEST OF: Why I don't stretch","103-100th-episode-best-of-why-i-dont-stretch","https://www.buzzsprout.com/1567028/episodes/12358517-103-100th-episode-best-of-why-i-don-t-stretch.mp3",26204303,2131,"2023-03-02T05:00:00Z",{"_60":1312,"_44":1313,"_46":1314,"_42":1315,"_74":75,"_76":1316,"_78":1317,"_80":1318,"_82":83},"2c37ffec-36b2-41a2-896c-83da973d8ab0","#102: 100th EPISODE BEST OF: Body Composition","102-100th-episode-best-of-body-composition","https://www.buzzsprout.com/1567028/episodes/12294722-102-100th-episode-best-of-body-composition.mp3",36582955,2995,"2023-02-23T05:00:00Z",{"_60":1320,"_44":1321,"_46":1322,"_42":1323,"_74":75,"_76":1324,"_78":1325,"_80":1326,"_82":83},"e01d2853-6eae-43c0-8d61-24af556652e2","#101: 100th EPISODE BEST OF: Cardio","101-100th-episode-best-of-cardio","https://www.buzzsprout.com/1567028/episodes/12264263-101-100th-episode-best-of-cardio.mp3",29075341,2370,"2023-02-16T05:00:00Z",{"_60":1328,"_44":1329,"_46":1330,"_42":1331,"_74":75,"_76":1332,"_78":1333,"_80":1334,"_82":83},"38482d80-6390-4dee-8e2f-b1c32f1f9557","#100: 100th EPISODE BEST OF: Improve workout efficiency & feel better","100-100th-episode-best-of-improve-workout-efficiency-feel-better","https://www.buzzsprout.com/1567028/episodes/12214874-100-100th-episode-best-of-improve-workout-efficiency-feel-better.mp3",34282764,2804,"2023-02-09T05:00:00Z",{"_60":1336,"_44":1337,"_46":1338,"_42":1339,"_74":75,"_76":1340,"_78":1341,"_80":1342,"_82":83},"ab2c05e3-5593-4fe7-b37a-ea6784ac362c","#99: Top 4 mistakes for training glutes","99-top-4-mistakes-for-training-glutes","https://www.buzzsprout.com/1567028/episodes/12164524-99-top-4-mistakes-for-training-glutes.mp3",9922687,774,"2023-02-02T05:00:00Z",{"_60":1344,"_44":1345,"_46":1346,"_42":1347,"_74":75,"_76":1348,"_78":1349,"_80":1350,"_82":83},"cc863f6f-6e66-40a2-87fd-a86a5c1c1892","#98: How much volume (sets/week) is needed for muscle growth?","98-how-much-volume-setsweek-is-needed-for-muscle-growth","https://www.buzzsprout.com/1567028/episodes/12119308-98-how-much-volume-sets-week-is-needed-for-muscle-growth.mp3",19730872,1591,"2023-01-26T05:00:00Z",{"_60":1352,"_44":1353,"_46":1354,"_42":1355,"_74":75,"_76":1356,"_78":1357,"_80":1358,"_82":83},"6e699e6c-61b3-4f6f-a806-7917b7dd2fde","#97: The minimum amount of exercise to see results","97-the-minimum-amount-of-exercise-to-see-results","https://www.buzzsprout.com/1567028/episodes/12073518-97-the-minimum-amount-of-exercise-to-see-results.mp3",11777505,928,"2023-01-19T05:00:00Z",{"_60":1360,"_44":1361,"_46":1362,"_42":1363,"_74":75,"_76":1364,"_78":1365,"_80":1366,"_82":83},"104e38ea-eadf-43de-a0b7-a54a2a7d02c5","#95: Improve results without overworking: what NOT to do","95-improve-results-without-overworking-what-not-to-do","https://www.buzzsprout.com/1567028/episodes/11979002-95-improve-results-without-overworking-what-not-to-do.mp3",23547350,1909,"2023-01-05T05:00:00Z",{"_60":1368,"_44":1369,"_46":1370,"_42":1371,"_74":75,"_76":1372,"_78":784,"_80":1373,"_82":83},"986b3e74-4526-47f2-97c2-93c25a0b2a9a","#94: The biggest fitness mistake that backfires in the new year","94-the-biggest-fitness-mistake-that-backfires-in-the-new-year","https://www.buzzsprout.com/1567028/episodes/11942721-94-the-biggest-fitness-mistake-that-backfires-in-the-new-year.mp3",10315194,"2022-12-29T05:00:00Z",{"_60":1375,"_44":1376,"_46":1377,"_42":1378,"_74":75,"_76":1379,"_78":1380,"_80":1381,"_82":83},"9ce365d1-874b-4f66-8ff6-341afed09b4c","#93: My body recomposition journey this year","93-my-body-recomposition-journey-this-year","https://www.buzzsprout.com/1567028/episodes/11909321-93-my-body-recomposition-journey-this-year.mp3",20462162,1652,"2022-12-22T05:00:00Z",{"_60":1383,"_44":1384,"_46":1385,"_42":1386,"_74":75,"_76":1387,"_78":616,"_80":1388,"_82":83},"ac32813b-57bf-451a-8967-7bf34366d172","#92: An endocrinologist's view on \"balancing hormones\" with Dr. Arti Thangadu","92-an-endocrinologists-view-on-balancing-hormones-with-dr-arti-thangadu","https://www.buzzsprout.com/1567028/episodes/11833644-92-an-endocrinologist-s-view-on-balancing-hormones-with-dr-arti-thangadu.mp3",23333292,"2022-12-15T05:00:00Z",{"_60":1390,"_44":1391,"_46":1392,"_42":1393,"_74":75,"_76":1394,"_78":1395,"_80":1396,"_82":83},"1a2aca2a-122b-42ac-bae8-d41da722fcf4","#91: How to utilize cycle syncing while still keeping your workouts effective","91-how-to-utilize-cycle-syncing-while-still-keeping-your-workouts-effective","https://www.buzzsprout.com/1567028/episodes/11833436-91-how-to-utilize-cycle-syncing-while-still-keeping-your-workouts-effective.mp3",17591162,1413,"2022-12-08T05:00:00Z",{"_60":1398,"_44":1399,"_46":1400,"_42":1401,"_74":75,"_76":1402,"_78":1403,"_80":1404,"_82":83},"9832fcf4-8066-47df-9a79-101be4eda25a","#90: A hypertrophy guide for the modern woman who struggles to build muscle","90-a-hypertrophy-guide-for-the-modern-woman-who-struggles-to-build-muscle","https://www.buzzsprout.com/1567028/episodes/11790690-90-a-hypertrophy-guide-for-the-modern-woman-who-struggles-to-build-muscle.mp3",30858750,2518,"2022-12-01T05:00:00Z",{"_60":1406,"_44":1407,"_46":1408,"_42":1409,"_74":75,"_76":1410,"_78":886,"_80":1411,"_82":83},"7478b290-05ba-47e7-b97b-fbd31dc21be4","#89: Thanksgiving episode - why trying to \"burn off\" holiday food won't work, and what to do instead","89-thanksgiving-episode-why-trying-to-burn-off-holiday-food-wont-work-and-what-to-do-instead","https://www.buzzsprout.com/1567028/episodes/11745125-89-thanksgiving-episode-why-trying-to-burn-off-holiday-food-won-t-work-and-what-to-do-instead.mp3",10351004,"2022-11-24T05:00:00Z",{"_60":1413,"_44":1414,"_46":1415,"_42":1416,"_74":75,"_76":1417,"_78":1418,"_80":1419,"_82":83},"7cc7f34b-670f-4e8b-bcd6-d7355eb39c4f","#88: Improve your relationship with food with Miranda Galati, RD","88-improve-your-relationship-with-food-with-miranda-galati-rd","https://www.buzzsprout.com/1567028/episodes/11709645-88-improve-your-relationship-with-food-with-miranda-galati-rd.mp3",27951924,2276,"2022-11-17T05:00:00Z",{"_60":1421,"_44":1422,"_46":1423,"_42":1424,"_74":75,"_76":1425,"_78":1426,"_80":1427,"_82":83},"7ce111c8-c969-4bdc-bc9c-d7ed7269a109","#87: How to adjust your routine to continue progressing around the holidays","87-how-to-adjust-your-routine-to-continue-progressing-around-the-holidays","https://www.buzzsprout.com/1567028/episodes/11665538-87-how-to-adjust-your-routine-to-continue-progressing-around-the-holidays.mp3",26792739,2180,"2022-11-10T05:00:00Z",{"_60":1429,"_44":1430,"_46":1431,"_42":1432,"_74":75,"_76":1433,"_78":1434,"_80":1435,"_82":83},"2cb17f37-6349-448e-873a-f76ba1396899","OQM #11: How many steps should you be taking for weight loss?","oqm-11-how-many-steps-should-you-be-taking-for-weight-loss","https://www.buzzsprout.com/1567028/episodes/11625491-oqm-11-how-many-steps-should-you-be-taking-for-weight-loss.mp3",14618500,1165,"2022-11-07T05:00:00Z",{"_60":1437,"_44":1438,"_46":1439,"_42":1440,"_74":75,"_76":1441,"_78":1442,"_80":1443,"_82":83},"7083f0b0-8f99-49b0-aff7-aea4b843acc0","#86: Why tracking calories burned is sabotaging your results.","86-why-tracking-calories-burned-is-sabotaging-your-results","https://www.buzzsprout.com/1567028/episodes/11619013-86-why-tracking-calories-burned-is-sabotaging-your-results.mp3",16396183,1313,"2022-11-03T04:00:00Z",{"_60":1445,"_44":1446,"_46":1447,"_42":1448,"_74":75,"_76":1449,"_78":1450,"_80":1451,"_82":83},"b008a5ea-7dcc-4036-9af6-e3b572d9742a","OQM #10: What to do when you hold your tension in your upper traps","oqm-10-what-to-do-when-you-hold-your-tension-in-your-upper-traps","https://www.buzzsprout.com/1567028/episodes/11581325-oqm-10-what-to-do-when-you-hold-your-tension-in-your-upper-traps.mp3",12964019,1027,"2022-10-31T04:00:00Z",{"_60":1453,"_44":1454,"_46":1455,"_42":1456,"_74":75,"_76":1457,"_78":1458,"_80":1459,"_82":83},"be1c6b40-84d7-4f30-bd10-2cc637754f7a","#85: How to develop your abdominal muscles","85-how-to-develop-your-abdominal-muscles","https://www.buzzsprout.com/1567028/episodes/11575069-85-how-to-develop-your-abdominal-muscles.mp3",14381166,1145,"2022-10-27T04:00:00Z",{"_60":1461,"_44":1462,"_46":1463,"_42":1464,"_74":75,"_76":1465,"_78":1466,"_80":1467,"_82":83},"f2b595e5-3c77-4456-8de7-c195cf2bc57e","OQM #9: How to calculate the minimum amount of weight to use for muscle growth","oqm-9-how-to-calculate-the-minimum-amount-of-weight-to-use-for-muscle-growth","https://www.buzzsprout.com/1567028/episodes/11537761-oqm-9-how-to-calculate-the-minimum-amount-of-weight-to-use-for-muscle-growth.mp3",10163819,794,"2022-10-24T04:00:00Z",{"_60":1469,"_44":1470,"_46":1471,"_42":1472,"_74":75,"_76":1473,"_78":1474,"_80":1475,"_82":83},"0e3541c3-007e-4bdf-83ea-60739f5334d3","#84: Is feeling the \"burn\" enough to stimulate muscle growth?","84-is-feeling-the-burn-enough-to-stimulate-muscle-growth","https://www.buzzsprout.com/1567028/episodes/11531465-84-is-feeling-the-burn-enough-to-stimulate-muscle-growth.mp3",20372858,1645,"2022-10-20T04:00:00Z",{"_60":1477,"_44":1478,"_46":1479,"_42":1480,"_74":75,"_76":1481,"_78":1482,"_80":1483,"_82":83},"5d060b3b-da10-4c40-8a97-6333ba4ff157","OQM #8: Why you get sore and what to do when you're sore","oqm-8-why-you-get-sore-and-what-to-do-when-youre-sore","https://www.buzzsprout.com/1567028/episodes/11505541-oqm-8-why-you-get-sore-and-what-to-do-when-you-re-sore.mp3",6728466,678,"2022-10-17T04:00:00Z",{"_60":1485,"_44":1486,"_46":1487,"_42":1488,"_74":75,"_76":1489,"_78":1490,"_80":1491,"_82":83},"ffd947be-39b5-4571-ace6-0271746d351b","#83: How to improve metabolic flexibility with Cynthia Thurlow","83-how-to-improve-metabolic-flexibility-with-cynthia-thurlow","https://www.buzzsprout.com/1567028/episodes/11285776-83-how-to-improve-metabolic-flexibility-with-cynthia-thurlow.mp3",24706260,2006,"2022-10-13T04:00:00Z",{"_60":1493,"_44":1494,"_46":1495,"_42":1496,"_74":75,"_76":1497,"_78":1498,"_80":1499,"_82":83},"77209503-3075-4e64-a9f9-8b702be0f9e8","OQM #7: How much cardio should I ACTUALLY be doing?","oqm-7-how-much-cardio-should-i-actually-be-doing","https://www.buzzsprout.com/1567028/episodes/11458503-oqm-7-how-much-cardio-should-i-actually-be-doing.mp3",9460339,735,"2022-10-10T04:00:00Z",{"_60":1501,"_44":1502,"_46":1503,"_42":1504,"_74":75,"_76":1505,"_78":1506,"_80":1507,"_82":83},"6cc2aab4-37a9-4285-84d4-4c432ab912f1","#82: How to keep your metabolism high as you age","82-how-to-keep-your-metabolism-high-as-you-age","https://www.buzzsprout.com/1567028/episodes/11410239-82-how-to-keep-your-metabolism-high-as-you-age.mp3",20444301,1651,"2022-10-06T04:00:00Z",{"_60":1509,"_44":1510,"_46":1511,"_42":1512,"_74":75,"_76":1513,"_78":1514,"_80":1515,"_82":83},"57652eff-911a-4062-942a-cfa86b23424d","OQM #6: If, when, and how should you use ankle/wrist weights?","oqm-6-if-when-and-how-should-you-use-anklewrist-weights","https://www.buzzsprout.com/1567028/episodes/11408874-oqm-6-if-when-and-how-should-you-use-ankle-wrist-weights.mp3",16619062,1332,"2022-10-03T04:00:00Z",{"_60":1517,"_44":1518,"_46":1519,"_42":1520,"_74":75,"_76":1521,"_78":1522,"_80":1523,"_82":83},"a31636a2-cf5f-4491-9f77-8bde946837b7","#81: Optimize your workouts for the best results with the least cost","81-optimize-your-workouts-for-the-best-results-with-the-least-cost","https://www.buzzsprout.com/1567028/episodes/11402561-81-optimize-your-workouts-for-the-best-results-with-the-least-cost.mp3",25063001,2036,"2022-09-29T04:00:00Z",{"_60":1525,"_44":1526,"_46":1527,"_42":1528,"_74":75,"_76":1529,"_78":1530,"_80":1531,"_82":83},"45303529-ff26-4ae5-b579-18d5da8af00d","OQM #5: How to work the arms with less elbow pain","oqm-5-how-to-work-the-arms-with-less-elbow-pain","https://www.buzzsprout.com/1567028/episodes/11374885-oqm-5-how-to-work-the-arms-with-less-elbow-pain.mp3",6141635,629,"2022-09-26T04:00:00Z",{"_60":1533,"_44":1534,"_46":1535,"_42":1536,"_74":75,"_76":1537,"_78":1538,"_80":1539,"_82":83},"60154942-f458-4cf1-b115-11612dd676a2","#80: How to train your core before, during, and after pregnancy with Dr. Amelia May","80-how-to-train-your-core-before-during-and-after-pregnancy-with-dr-amelia-may","https://www.buzzsprout.com/1567028/episodes/11285516-80-how-to-train-your-core-before-during-and-after-pregnancy-with-dr-amelia-may.mp3",16360491,1310,"2022-09-22T04:00:00Z",{"_60":1541,"_44":1542,"_46":1543,"_42":1544,"_74":75,"_76":1545,"_78":1546,"_80":1547,"_82":83},"bf0c9e03-dfd2-45c8-810d-51370659fab3","OQM #4: Are knees over toes bad?","oqm-4-are-knees-over-toes-bad","https://www.buzzsprout.com/1567028/episodes/11325798-oqm-4-are-knees-over-toes-bad.mp3",6244107,637,"2022-09-19T04:00:00Z",{"_60":1549,"_44":1550,"_46":1551,"_42":1552,"_74":75,"_76":1553,"_78":1554,"_80":1555,"_82":83},"c2b0affd-925a-418d-965b-ffda9d3bdf56","#79: How to train your deep core and pelvic muscles with Dr. Amelia May","79-how-to-train-your-deep-core-and-pelvic-muscles-with-dr-amelia-may","https://www.buzzsprout.com/1567028/episodes/11285493-79-how-to-train-your-deep-core-and-pelvic-muscles-with-dr-amelia-may.mp3",26953225,2193,"2022-09-15T04:00:00Z",{"_60":1557,"_44":1558,"_46":1559,"_42":1560,"_74":75,"_76":1561,"_78":1562,"_80":1563,"_82":83},"2c198cdf-30f0-4669-8552-cb0a39e611e5","OQM #3: Should you stop doing crunches?","oqm-3-should-you-stop-doing-crunches","https://www.buzzsprout.com/1567028/episodes/11285270-oqm-3-should-you-stop-doing-crunches.mp3",7141584,712,"2022-09-12T04:00:00Z",{"_60":1565,"_44":1566,"_46":1567,"_42":1568,"_74":75,"_76":1569,"_78":1570,"_80":1571,"_82":83},"38c971b9-28bb-4fdd-b73b-ed31e725f53e","#78: Should you be in maintenance mode? If so, how do you adjust your training?","78-should-you-be-in-maintenance-mode-if-so-how-do-you-adjust-your-training","https://www.buzzsprout.com/1567028/episodes/11238117-78-should-you-be-in-maintenance-mode-if-so-how-do-you-adjust-your-training.mp3",27630964,2250,"2022-09-08T04:00:00Z",{"_60":1573,"_44":1574,"_46":1575,"_42":1576,"_74":75,"_76":1577,"_78":1578,"_80":1579,"_82":83},"b0d95f48-9a6a-4964-b911-7e97415a8c16","OQM #2: Why we don't do overhead presses","oqm-2-why-we-dont-do-overhead-presses","https://www.buzzsprout.com/1567028/episodes/11245788-oqm-2-why-we-don-t-do-overhead-presses.mp3",6202745,634,"2022-09-05T04:00:00Z",{"_60":1581,"_44":1582,"_46":1583,"_42":1584,"_74":75,"_76":1585,"_78":1586,"_80":1587,"_82":83},"5c56e0f0-15cc-4ee1-b857-2ef0f79ea43c","#77: Body recomposition","77-body-recomposition","https://www.buzzsprout.com/1567028/episodes/11198804-77-body-recomposition.mp3",32998702,2697,"2022-09-01T04:00:00Z",{"_60":1589,"_44":1590,"_46":1591,"_42":1592,"_74":75,"_76":1593,"_78":1594,"_80":1595,"_82":83},"a97ec1e5-9ca7-4e9f-bc80-b4fdbdda1ca5","OQM #1: Am I going to get bulky if I start lifting?","oqm-1-am-i-going-to-get-bulky-if-i-start-lifting","https://www.buzzsprout.com/1567028/episodes/11204051-oqm-1-am-i-going-to-get-bulky-if-i-start-lifting.mp3",6445393,654,"2022-08-29T04:00:00Z",{"_60":1597,"_44":1598,"_46":1599,"_42":1600,"_74":75,"_76":1601,"_78":1602,"_80":1603,"_82":83},"79d313c4-3fa1-48fc-8618-f7d1d1a2e688","#76: How to ACTUALLY workout around your period to optimize results","76-how-to-actually-workout-around-your-period-to-optimize-results","https://www.buzzsprout.com/1567028/episodes/11160970-76-how-to-actually-workout-around-your-period-to-optimize-results.mp3",19392024,1563,"2022-08-25T04:00:00Z",{"_60":1605,"_44":1606,"_46":1607,"_42":1608,"_74":75,"_76":1609,"_78":1610,"_80":1611,"_82":83},"cda30f6f-c493-46e7-a6ab-e961ead2e633","#75: Four fitness mistakes that seem to save time but don't","75-four-fitness-mistakes-that-seem-to-save-time-but-dont","https://www.buzzsprout.com/1567028/episodes/11095863-75-four-fitness-mistakes-that-seem-to-save-time-but-don-t.mp3",13542981,1076,"2022-08-18T04:00:00Z",{"_60":1613,"_44":1614,"_46":1615,"_42":1616,"_74":75,"_76":1617,"_78":1618,"_80":1619,"_82":83},"7ee2ce0d-7927-4fc9-a9cd-20d6c3d5223d","#74: Exercising in heat: how heated workouts affect your outcomes","74-exercising-in-heat-how-heated-workouts-affect-your-outcomes","https://www.buzzsprout.com/1567028/episodes/11095832-74-exercising-in-heat-how-heated-workouts-affect-your-outcomes.mp3",19820219,1599,"2022-08-11T04:00:00Z",{"_60":1621,"_44":1622,"_46":1623,"_42":1624,"_74":75,"_76":1625,"_78":1626,"_80":1627,"_82":83},"c7175def-72ed-4571-88a5-fad38d2de834","#73: Using PT as a bandage for overexercise: an interview with Hailey Miller","73-using-pt-as-a-bandage-for-overexercise-an-interview-with-hailey-miller","https://www.buzzsprout.com/1567028/episodes/11079804-73-using-pt-as-a-bandage-for-overexercise-an-interview-with-hailey-miller.mp3",48584819,3996,"2022-08-04T04:00:00Z",{"_60":1629,"_44":1630,"_46":1631,"_42":1632,"_74":75,"_76":1633,"_78":1634,"_80":1635,"_82":83},"ba6230e9-58ca-49c3-81fe-6ede03c60c9c","#72: How sleep can affect your fitness results with Dr. Meredith Broderick, MD","72-how-sleep-can-affect-your-fitness-results-with-dr-meredith-broderick-md","https://www.buzzsprout.com/1567028/episodes/11000641-72-how-sleep-can-affect-your-fitness-results-with-dr-meredith-broderick-md.mp3",20141238,1625,"2022-07-28T04:00:00Z",{"_60":1637,"_44":1638,"_46":1639,"_42":1640,"_74":75,"_76":1641,"_78":1642,"_80":1643,"_82":83},"dd239937-e8a3-432a-8023-407f252bab83","#71: Why we shouldn't train like athletes","71-why-we-shouldnt-train-like-athletes","https://www.buzzsprout.com/1567028/episodes/10982941-71-why-we-shouldn-t-train-like-athletes.mp3",14915942,1190,"2022-07-21T04:00:00Z",{"_60":1645,"_44":1646,"_46":1647,"_42":1648,"_74":75,"_76":1649,"_78":1650,"_80":1651,"_82":83},"9dbfc246-e8dc-4434-ba8b-f48dbd78d160","#70: \"Toning\" and \"tightening\" workouts: what they are and aren't doing for your body","70-toning-and-tightening-workouts-what-they-are-and-arent-doing-for-your-body","https://www.buzzsprout.com/1567028/episodes/10943804-70-toning-and-tightening-workouts-what-they-are-and-aren-t-doing-for-your-body.mp3",12704815,1006,"2022-07-14T04:00:00Z",{"_60":1653,"_44":1654,"_46":1655,"_42":1656,"_74":75,"_76":1657,"_78":1658,"_80":1659,"_82":83},"e4477e66-2c0f-4a7b-8c37-23a4f9e5c894","#69: Can you train your lower abs? With Doug Brignole","69-can-you-train-your-lower-abs-with-doug-brignole","https://www.buzzsprout.com/1567028/episodes/10917806-69-can-you-train-your-lower-abs-with-doug-brignole.mp3",7247876,721,"2022-07-07T04:00:00Z",{"_60":1661,"_44":1662,"_46":1663,"_42":1664,"_74":75,"_76":1665,"_78":1666,"_80":1667,"_82":83},"923125a1-f02a-45c6-a6e3-a60403164e51","#68: What is stretching doing or not doing for your body? With Dr. Payton, PT, DPT","68-what-is-stretching-doing-or-not-doing-for-your-body-with-dr-payton-pt-dpt","https://www.buzzsprout.com/1567028/episodes/10878239-68-what-is-stretching-doing-or-not-doing-for-your-body-with-dr-payton-pt-dpt.mp3",42717622,3507,"2022-06-30T04:00:00Z",{"_60":1669,"_44":1670,"_46":1671,"_42":1672,"_74":75,"_76":1673,"_78":1674,"_80":1675,"_82":83},"9651e1fb-fc0c-4bc6-94a6-6b3f5de14d6c","#67: How the nervous system affects your results: why exhausting workouts aren't more effective","67-how-the-nervous-system-affects-your-results-why-exhausting-workouts-arent-more-effective","https://www.buzzsprout.com/1567028/episodes/10839582-67-how-the-nervous-system-affects-your-results-why-exhausting-workouts-aren-t-more-effective.mp3",16610350,1331,"2022-06-23T04:00:00Z",{"_60":1677,"_44":1678,"_46":1679,"_42":1680,"_74":75,"_76":1681,"_78":1522,"_80":1682,"_82":83},"ecaea508-d4b5-4378-83c4-16213a818304","#66: To fast or not to fast? With Katherine Andrew","66-to-fast-or-not-to-fast-with-katherine-andrew","https://www.buzzsprout.com/1567028/episodes/10794118-66-to-fast-or-not-to-fast-with-katherine-andrew.mp3",25062965,"2022-06-16T04:00:00Z",{"_60":1684,"_44":1685,"_46":1686,"_42":1687,"_74":75,"_76":1688,"_78":1689,"_80":1690,"_82":83},"ea8aa537-9f4c-4fc7-bdca-9c5c042c6ade","#65: How women should eat around their training with Dr. Stacy Sims","65-how-women-should-eat-around-their-training-with-dr-stacy-sims","https://www.buzzsprout.com/1567028/episodes/10761394-65-how-women-should-eat-around-their-training-with-dr-stacy-sims.mp3",30074120,2453,"2022-06-09T04:00:00Z",{"_60":1692,"_44":1693,"_46":1694,"_42":1695,"_74":75,"_76":1696,"_78":1697,"_80":1698,"_82":83},"06a2d493-1419-473e-ad1a-053e187325b0","#64: Mistakes and misconceptions about high-intensity training with Dr. Payton Busker","64-mistakes-and-misconceptions-about-high-intensity-training-with-dr-payton-busker","https://www.buzzsprout.com/1567028/episodes/10720523-64-mistakes-and-misconceptions-about-high-intensity-training-with-dr-payton-busker.mp3",33551470,2743,"2022-06-02T04:00:00Z",{"_60":1700,"_44":1701,"_46":1702,"_42":1703,"_74":75,"_76":1704,"_78":1705,"_80":1706,"_82":83},"07ec46d7-68f9-4f9d-8ca0-0ef77a991848","#63: Metabolism and insulin with Dr. Ben Bikman","63-metabolism-and-insulin-with-dr-ben-bikman","https://www.buzzsprout.com/1567028/episodes/10681757-63-metabolism-and-insulin-with-dr-ben-bikman.mp3",35905549,2939,"2022-05-26T04:00:00Z",{"_60":1708,"_44":1709,"_46":1710,"_42":1711,"_74":75,"_76":1712,"_78":1713,"_80":1714,"_82":83},"ffa96eb5-ddf4-43a1-8165-a830d467cca8","#62: What foam rolling is and isn't doing for your body","62-what-foam-rolling-is-and-isnt-doing-for-your-body","https://www.buzzsprout.com/1567028/episodes/10641827-62-what-foam-rolling-is-and-isn-t-doing-for-your-body.mp3",13649868,1084,"2022-05-19T04:00:00Z",{"_60":1716,"_44":1717,"_46":1718,"_42":1719,"_74":75,"_76":1720,"_78":1721,"_80":1722,"_82":83},"1a8628c9-169a-439a-bb51-f32e18220f21","#61: Why endless cardio is not the answer with Doug Britnole","61-why-endless-cardio-is-not-the-answer-with-doug-britnole","https://www.buzzsprout.com/1567028/episodes/10601179-61-why-endless-cardio-is-not-the-answer-with-doug-britnole.mp3",14541698,1159,"2022-05-12T04:00:00Z",{"_60":1724,"_44":1725,"_46":1726,"_42":1727,"_74":75,"_76":1728,"_78":1729,"_80":1730,"_82":83},"4012d0b5-5628-401b-95e7-4efa3a584222","#60: Why \"functional\" exercise isn't necessarily better with Doug Brignole","60-why-functional-exercise-isnt-necessarily-better-with-doug-brignole","https://www.buzzsprout.com/1567028/episodes/10560936-60-why-functional-exercise-isn-t-necessarily-better-with-doug-brignole.mp3",13293175,1055,"2022-05-05T04:00:00Z",{"_60":1732,"_44":1733,"_46":1734,"_42":1735,"_74":75,"_76":1736,"_78":1205,"_80":1737,"_82":83},"c4506553-d142-4256-9002-c6b044b2fef8","#59: Low-impact doesn't always mean low joint-stress","59-low-impact-doesnt-always-mean-low-joint-stress","https://www.buzzsprout.com/1567028/episodes/10516622-59-low-impact-doesn-t-always-mean-low-joint-stress.mp3",18696717,"2022-04-28T04:00:00Z",{"_60":1739,"_44":1740,"_46":1741,"_42":1742,"_74":75,"_76":1743,"_78":1744,"_80":1745,"_82":83},"d803b53c-b3d0-4258-94aa-ca77ea20a707","#58: What reformer Pilates is and isn't doing for your body with Dr. Payton Busker","58-what-reformer-pilates-is-and-isnt-doing-for-your-body-with-dr-payton-busker","https://www.buzzsprout.com/1567028/episodes/10473876-58-what-reformer-pilates-is-and-isn-t-doing-for-your-body-with-dr-payton-busker.mp3",32517329,2657,"2022-04-21T04:00:00Z",{"_60":1747,"_44":1748,"_46":1749,"_42":1750,"_74":75,"_76":1751,"_78":1752,"_80":1753,"_82":83},"d8b102c2-fe97-446a-9fcf-83f292ea1204","#57: The top 7 mistakes millennial women are making in their workouts","57-the-top-7-mistakes-millennial-women-are-making-in-their-workouts","https://www.buzzsprout.com/1567028/episodes/10433551-57-the-top-7-mistakes-millennial-women-are-making-in-their-workouts.mp3",21443058,1734,"2022-04-14T04:00:00Z",{"_60":1755,"_44":1756,"_46":1757,"_42":1758,"_74":75,"_76":1759,"_78":1760,"_80":1761,"_82":83},"2ca1a32e-f79a-4946-8fb8-7bd02a94bec5","#56: BONUS: My experience with a reset week","56-bonus-my-experience-with-a-reset-week","https://www.buzzsprout.com/1567028/episodes/10419767-56-bonus-my-experience-with-a-reset-week.mp3",16414015,1315,"2022-04-11T20:00:00Z",{"_60":1763,"_44":1764,"_46":1765,"_42":1766,"_74":75,"_76":1767,"_78":1768,"_80":1769,"_82":83},"ac86d2e7-5ec5-4566-8efa-6fee6fb3bb7c","#55: It's time for me to take a reset week","55-its-time-for-me-to-take-a-reset-week","https://www.buzzsprout.com/1567028/episodes/10391797-55-it-s-time-for-me-to-take-a-reset-week.mp3",1951478,165,"2022-04-07T04:00:00Z",{"_60":1771,"_44":1772,"_46":1773,"_42":1774,"_74":75,"_76":1775,"_78":1776,"_80":1777,"_82":83},"ac537f80-1ac5-4052-8bad-3b8eb6d8c96d","#54: How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease","54-how-to-reduce-oxidative-stress-to-slow-aging-improve-results-and-reduce-risk-of-chronic-disease","https://www.buzzsprout.com/1567028/episodes/10348804-54-how-to-reduce-oxidative-stress-to-slow-aging-improve-results-and-reduce-risk-of-chronic-disease.mp3",13666575,1086,"2022-03-31T04:00:00Z",{"_60":1779,"_44":1780,"_46":1781,"_42":1782,"_74":75,"_76":1783,"_78":1784,"_80":1785,"_82":83},"951ab60c-6150-4111-a1d2-256db5bc52d8","#53: Neurons that fire together wire together: how to apply this powerful tool to your workouts","53-neurons-that-fire-together-wire-together-how-to-apply-this-powerful-tool-to-your-workouts","https://www.buzzsprout.com/1567028/episodes/10305266-53-neurons-that-fire-together-wire-together-how-to-apply-this-powerful-tool-to-your-workouts.mp3",17928805,1441,"2022-03-24T04:00:00Z",{"_60":1787,"_44":1788,"_46":1789,"_42":1790,"_74":75,"_76":1791,"_78":1792,"_80":1793,"_82":83},"af5f8849-84a3-4379-84f3-1b1d4fac9dc9","#52: Beginner weight gain is normal: what could be happening, and why to stay the course","52-beginner-weight-gain-is-normal-what-could-be-happening-and-why-to-stay-the-course","https://www.buzzsprout.com/1567028/episodes/10262741-52-beginner-weight-gain-is-normal-what-could-be-happening-and-why-to-stay-the-course.mp3",13916383,1107,"2022-03-17T04:00:00Z",{"_60":1795,"_44":1796,"_46":1797,"_42":1798,"_74":75,"_76":1799,"_78":1800,"_80":1801,"_82":83},"3a058193-635d-4a57-9ea1-bc7a6434eb98","#51: When to mix it up vs. keep it the same","51-when-to-mix-it-up-vs-keep-it-the-same","https://www.buzzsprout.com/1567028/episodes/10219754-51-when-to-mix-it-up-vs-keep-it-the-same.mp3",12774949,1012,"2022-03-10T05:00:00Z",{"_60":1803,"_44":1804,"_46":1805,"_42":1806,"_74":75,"_76":1807,"_78":400,"_80":1808,"_82":83},"898a5fdd-477d-48f8-b437-23cebaae7e1c","#50: Misleading verbiage: can you actually lengthen or change the shape of your muscles?","50-misleading-verbiage-can-you-actually-lengthen-or-change-the-shape-of-your-muscles","https://www.buzzsprout.com/1567028/episodes/10176207-50-misleading-verbiage-can-you-actually-lengthen-or-change-the-shape-of-your-muscles.mp3",15378404,"2022-03-03T05:00:00Z",{"_60":1810,"_44":1811,"_46":1812,"_42":1813,"_74":75,"_76":1814,"_78":1815,"_80":1816,"_82":83},"1fe4adb6-60e4-48f7-b622-adce77939649","#49: Hierarchy of priorities for optimal fitness","49-hierarchy-of-priorities-for-optimal-fitness","https://www.buzzsprout.com/1567028/episodes/10131539-49-hierarchy-of-priorities-for-optimal-fitness.mp3",19176946,1545,"2022-02-24T05:00:00Z",{"_60":1818,"_44":1819,"_46":1820,"_42":1821,"_74":75,"_76":1822,"_78":1823,"_80":1824,"_82":83},"9ab66fc0-e62a-4755-93b7-cc77aeeea71d","#48: How to have a stronger body and less back pain","48-how-to-have-a-stronger-body-and-less-back-pain","https://www.buzzsprout.com/1567028/episodes/10088971-48-how-to-have-a-stronger-body-and-less-back-pain.mp3",23617246,1915,"2022-02-17T05:00:00Z",{"_60":1826,"_44":1827,"_46":1828,"_42":1829,"_74":75,"_76":1830,"_78":1831,"_80":1832,"_82":83},"f323f5b2-5578-4e8f-9fda-53c3cd1c40dc","#47: The \"secret\" behind stronger arms and happier joints","47-the-secret-behind-stronger-arms-and-happier-joints","https://www.buzzsprout.com/1567028/episodes/10044333-47-the-secret-behind-stronger-arms-and-happier-joints.mp3",20906686,1689,"2022-02-10T05:00:00Z",{"_60":1834,"_44":1835,"_46":1836,"_42":1837,"_74":75,"_76":1838,"_78":1839,"_80":1840,"_82":83},"6b001f23-223e-4f7c-a137-0a5c747b8c83","#46: How these 30 second vision drills can improve your results","46-how-these-30-second-vision-drills-can-improve-your-results","https://www.buzzsprout.com/1567028/episodes/10000755-46-how-these-30-second-vision-drills-can-improve-your-results.mp3",21281294,1720,"2022-02-03T05:00:00Z",{"_60":1842,"_44":1843,"_46":1844,"_42":1845,"_74":75,"_76":1846,"_78":1847,"_80":1848,"_82":83},"e4e26d61-46dc-4398-9a3d-563c6e81e2d9","#45: How to exercise based on your hormonal fluctuations","45-how-to-exercise-based-on-your-hormonal-fluctuations","https://www.buzzsprout.com/1567028/episodes/9910090-45-how-to-exercise-based-on-your-hormonal-fluctuations.mp3",34317222,2807,"2022-01-27T05:00:00Z",{"_60":1850,"_44":1851,"_46":1852,"_42":1853,"_74":75,"_76":1854,"_78":1855,"_80":1856,"_82":83},"6843bbf3-5b00-441c-bc50-1abee6c88521","#44: A tool for better glute max recruitment","44-a-tool-for-better-glute-max-recruitment","https://www.buzzsprout.com/1567028/episodes/9915688-44-a-tool-for-better-glute-max-recruitment.mp3",21013868,1698,"2022-01-20T05:00:00Z",{"_60":1858,"_44":1859,"_46":1860,"_42":1861,"_74":75,"_76":1862,"_78":1863,"_80":1864,"_82":83},"722d236b-0d5f-4370-b74b-1df3272e00aa","#43: Breaking down the brain-body connection with Dr. Natasha Mehta, MD","43-breaking-down-the-brain-body-connection-with-dr-natasha-mehta-md","https://www.buzzsprout.com/1567028/episodes/9882248-43-breaking-down-the-brain-body-connection-with-dr-natasha-mehta-md.mp3",21210152,1714,"2022-01-13T19:00:00Z",{"_60":1866,"_44":1867,"_46":1868,"_42":1869,"_74":75,"_76":1870,"_78":1871,"_80":1872,"_82":83},"464bab19-aff3-43df-90cd-b52adfb3972f","#42: Aging and insulin: how to use exercise to improve the effects of aging","42-aging-and-insulin-how-to-use-exercise-to-improve-the-effects-of-aging","https://www.buzzsprout.com/1567028/episodes/9838176-42-aging-and-insulin-how-to-use-exercise-to-improve-the-effects-of-aging.mp3",14362422,1144,"2022-01-06T05:00:00Z",{"_60":1874,"_44":1875,"_46":1876,"_42":1877,"_74":75,"_76":1878,"_78":1879,"_80":1880,"_82":83},"78ad0dba-eec7-47e4-b111-85547d2fa745","#41: Four New Year's fitness mistakes to avoid (and what to do instead)","41-four-new-years-fitness-mistakes-to-avoid-and-what-to-do-instead","https://www.buzzsprout.com/1567028/episodes/9803566-41-four-new-year-s-fitness-mistakes-to-avoid-and-what-to-do-instead.mp3",23742360,1925,"2021-12-30T05:00:00Z",{"_60":1882,"_44":1883,"_46":1884,"_42":1885,"_74":75,"_76":1886,"_78":1887,"_80":1888,"_82":83},"92eb022a-25df-4b07-8a5b-cc0ad384b618","#40: FAQ #1: Cardio dosage, stretching, gaining muscle mass without lifting super heavy","40-faq-1-cardio-dosage-stretching-gaining-muscle-mass-without-lifting-super-heavy","https://www.buzzsprout.com/1567028/episodes/9777045-40-faq-1-cardio-dosage-stretching-gaining-muscle-mass-without-lifting-super-heavy.mp3",23706970,1922,"2021-12-23T05:00:00Z",{"_60":1890,"_44":1891,"_46":1892,"_42":1893,"_74":75,"_76":1894,"_78":1895,"_80":1896,"_82":83},"0afe5743-f59c-4100-9dfa-df970d36513a","#39: The five basics that drive results (that most people don't follow)","39-the-five-basics-that-drive-results-that-most-people-dont-follow","https://www.buzzsprout.com/1567028/episodes/9726922-39-the-five-basics-that-drive-results-that-most-people-don-t-follow.mp3",31160925,2544,"2021-12-16T05:00:00Z",{"_60":1898,"_44":1899,"_46":1900,"_42":1901,"_74":75,"_76":1902,"_78":1903,"_80":1904,"_82":83},"e8df70fe-7885-4667-be42-d18f9f7c0569","#38: How to measure if you're recovering properly","38-how-to-measure-if-youre-recovering-properly","https://www.buzzsprout.com/1567028/episodes/9687686-38-how-to-measure-if-you-re-recovering-properly.mp3",20568125,1661,"2021-12-09T05:00:00Z",{"_60":1906,"_44":1907,"_46":1908,"_42":1909,"_74":75,"_76":1910,"_78":1911,"_80":1912,"_82":83},"effe24ca-eb8a-4e16-b3d8-8bb14f4744e0","#37: A technique for increasing strength without increasing resistance","37-a-technique-for-increasing-strength-without-increasing-resistance","https://www.buzzsprout.com/1567028/episodes/9645491-37-a-technique-for-increasing-strength-without-increasing-resistance.mp3",20479142,1654,"2021-12-02T05:00:00Z",{"_60":1914,"_44":1915,"_46":1916,"_42":1917,"_74":75,"_76":1918,"_78":1919,"_80":1920,"_82":83},"179913b9-5e65-4064-bdd0-c3c1f804d695","#36: \"Burning off\" holiday food: why it isn't an effective or healthy strategy","36-burning-off-holiday-food-why-it-isnt-an-effective-or-healthy-strategy","https://www.buzzsprout.com/1567028/episodes/9602911-36-burning-off-holiday-food-why-it-isn-t-an-effective-or-healthy-strategy.mp3",8692709,671,"2021-11-24T05:00:00Z",{"_60":1922,"_44":1923,"_46":1924,"_42":1925,"_74":75,"_76":1926,"_78":1927,"_80":1928,"_82":83},"7fabd01f-0fad-49c6-b4c4-357104efe61b","#35: How cortisol affects body composition","35-how-cortisol-affects-body-composition","https://www.buzzsprout.com/1567028/episodes/9565740-35-how-cortisol-affects-body-composition.mp3",33926293,2774,"2021-11-18T05:00:00Z",{"_60":1930,"_44":1931,"_46":1932,"_42":1933,"_74":75,"_76":1934,"_78":1935,"_80":1936,"_82":83},"4ac38e98-c02d-4c2b-b7aa-4fc9db9c9b4c","#34: Three step process for customizing your nutrition","34-three-step-process-for-customizing-your-nutrition","https://www.buzzsprout.com/1567028/episodes/9526991-34-three-step-process-for-customizing-your-nutrition.mp3",26918084,2190,"2021-11-11T05:00:00Z",{"_60":1938,"_44":1939,"_46":1940,"_42":1941,"_74":75,"_76":1942,"_78":1943,"_80":1944,"_82":83},"60486b0a-2db2-426b-9a88-c6c51aac43d6","#33: Three reasons to consider ditching your fitness watch","33-three-reasons-to-consider-ditching-your-fitness-watch","https://www.buzzsprout.com/1567028/episodes/9485225-33-three-reasons-to-consider-ditching-your-fitness-watch.mp3",24171787,1961,"2021-11-04T04:00:00Z",{"_60":1946,"_44":1947,"_46":1948,"_42":1949,"_74":75,"_76":1950,"_78":1951,"_80":1952,"_82":83},"375df1d9-0111-4232-a229-8f0df846c2db","#32: How different workouts affect your body: Pilates, lifting, yoga, barre, running","32-how-different-workouts-affect-your-body-pilates-lifting-yoga-barre-running","https://www.buzzsprout.com/1567028/episodes/9445549-32-how-different-workouts-affect-your-body-pilates-lifting-yoga-barre-running.mp3",30110201,2456,"2021-10-28T04:00:00Z",{"_60":1954,"_44":1955,"_46":1956,"_42":1957,"_74":75,"_76":1958,"_78":1959,"_80":1960,"_82":83},"0e2b0885-c572-49e8-84dc-f11a462c7bac","#31: Fitness marketing that leads to burn out","31-fitness-marketing-that-leads-to-burn-out","https://www.buzzsprout.com/1567028/episodes/9323427-31-fitness-marketing-that-leads-to-burn-out.mp3",25320624,2057,"2021-10-21T04:00:00Z",{"_60":1962,"_44":1963,"_46":1964,"_42":1965,"_74":75,"_76":1966,"_78":1967,"_80":1968,"_82":83},"119099eb-d53b-4331-bba4-c9dfec54209e","#30: A reset week: if, why, and how to take a reset week to get past a plateau","30-a-reset-week-if-why-and-how-to-take-a-reset-week-to-get-past-a-plateau","https://www.buzzsprout.com/1567028/episodes/9363064-30-a-reset-week-if-why-and-how-to-take-a-reset-week-to-get-past-a-plateau.mp3",26151073,2126,"2021-10-14T04:00:00Z",{"_60":1970,"_44":1971,"_46":1972,"_42":1973,"_74":75,"_76":1974,"_78":1975,"_80":1976,"_82":83},"b4a088aa-1d3f-47fb-81ba-0032ee8a842d","#29: Running: why it's not my favorite form of exercise","29-running-why-its-not-my-favorite-form-of-exercise","https://www.buzzsprout.com/1567028/episodes/9323227-29-running-why-it-s-not-my-favorite-form-of-exercise.mp3",18268839,1469,"2021-10-07T04:00:00Z",{"_60":1978,"_44":1979,"_46":1980,"_42":1981,"_74":75,"_76":1982,"_78":1642,"_80":1983,"_82":83},"dcf6f5f0-0719-4382-a6de-828bff45d6f1","#28: Glute training: why we don't do squats & deadlifts (and what we do instead)","28-glute-training-why-we-dont-do-squats-deadlifts-and-what-we-do-instead","https://www.buzzsprout.com/1567028/episodes/9281384-28-glute-training-why-we-don-t-do-squats-deadlifts-and-what-we-do-instead.mp3",15130432,"2021-09-30T04:00:00Z",{"_60":1985,"_44":1986,"_46":1987,"_42":1988,"_74":75,"_76":1989,"_78":1990,"_80":1991,"_82":83},"5c3c66ff-f2c2-46f4-8a99-12d4662d9fee","#27: How to exercise when you're stressed","27-how-to-exercise-when-youre-stressed","https://www.buzzsprout.com/1567028/episodes/9236977-27-how-to-exercise-when-you-re-stressed.mp3",18340280,1475,"2021-09-23T04:00:00Z",{"_60":1993,"_44":1994,"_46":1995,"_42":1996,"_74":75,"_76":1997,"_78":1998,"_80":1999,"_82":83},"c7363f16-78c1-4e99-8c94-297b73cb32b0","#26: Your body before and after baby: it's not just kegels with Lashonda Jones","26-your-body-before-and-after-baby-its-not-just-kegels-with-lashonda-jones","https://www.buzzsprout.com/1567028/episodes/9195734-26-your-body-before-and-after-baby-it-s-not-just-kegels-with-lashonda-jones.mp3",28701146,2339,"2021-09-16T16:00:00Z",{"_60":2001,"_44":2002,"_46":2003,"_42":2004,"_74":75,"_76":2005,"_78":2006,"_80":2007,"_82":83},"4b207c54-5bdf-43ae-8c67-aca4c2b140a6","#25: Four nervous system \"hacks\" for better results","25-four-nervous-system-hacks-for-better-results","https://www.buzzsprout.com/1567028/episodes/9161006-25-four-nervous-system-hacks-for-better-results.mp3",22214470,1798,"2021-09-09T04:00:00Z",{"_60":2009,"_44":2010,"_46":2011,"_42":2012,"_74":75,"_76":2013,"_78":1418,"_80":2014,"_82":83},"25cee74d-57ab-49a9-be7d-28c083ed518c","#24: How to train your abs/core & 10 core myths","24-how-to-train-your-abscore-10-core-myths","https://www.buzzsprout.com/1567028/episodes/9124931-24-how-to-train-your-abs-core-10-core-myths.mp3",27952204,"2021-09-02T04:00:00Z",{"_60":2016,"_44":2017,"_46":2018,"_42":2019,"_74":75,"_76":2020,"_78":2021,"_80":2022,"_82":83},"6bd04e94-f9bf-4514-8696-e8c5e44a1085","#23: Exercise as an emotional defense with Jewel Anderson","23-exercise-as-an-emotional-defense-with-jewel-anderson","https://www.buzzsprout.com/1567028/episodes/9085976-23-exercise-as-an-emotional-defense-with-jewel-anderson.mp3",36993623,3030,"2021-08-26T04:00:00Z",{"_60":2024,"_44":2025,"_46":2026,"_42":2027,"_74":75,"_76":2028,"_78":2029,"_80":2030,"_82":83},"de26f4af-0981-4701-8e04-e7be10bb3ad4","#22: How to internalize that You've Done Enough","22-how-to-internalize-that-youve-done-enough","https://www.buzzsprout.com/1567028/episodes/9051992-22-how-to-internalize-that-you-ve-done-enough.mp3",28933050,2358,"2021-08-18T04:00:00Z",{"_60":2032,"_44":2033,"_46":2034,"_42":2035,"_74":75,"_76":2036,"_78":2037,"_80":2038,"_82":83},"983eb441-7d0b-4b62-be46-8e0bda8af363","#21: De-bunking that burning more calories leads to faster weight loss","21-de-bunking-that-burning-more-calories-leads-to-faster-weight-loss","https://www.buzzsprout.com/1567028/episodes/8957629-21-de-bunking-that-burning-more-calories-leads-to-faster-weight-loss.mp3",15932893,1275,"2021-08-12T04:00:00Z",{"_60":2040,"_44":2041,"_46":2042,"_42":2043,"_74":75,"_76":2044,"_78":2045,"_80":2046,"_82":83},"8cabe055-b762-42e9-8eee-99effa02dbc1","#20: Why impact isn't the enemy: if, why, and how to add impact to your routine","20-why-impact-isnt-the-enemy-if-why-and-how-to-add-impact-to-your-routine","https://www.buzzsprout.com/1567028/episodes/8957477-20-why-impact-isn-t-the-enemy-if-why-and-how-to-add-impact-to-your-routine.mp3",16503427,1322,"2021-08-05T04:00:00Z",{"_60":2048,"_44":2049,"_46":2050,"_42":2051,"_74":75,"_76":2052,"_78":2053,"_80":2054,"_82":83},"725c600f-c8ce-4555-b0df-2b481923d317","#19: Hack your endorphins to love your workouts","19-hack-your-endorphins-to-love-your-workouts","https://www.buzzsprout.com/1567028/episodes/8939689-19-hack-your-endorphins-to-love-your-workouts.mp3",15700882,1255,"2021-07-29T04:00:00Z",{"_60":2056,"_44":2057,"_46":2058,"_42":2059,"_74":75,"_76":2060,"_78":2061,"_80":2062,"_82":83},"e3970aca-6388-4958-9ba2-999210469bfe","#18: Why your muscles aren't growing part four: nutrition addition with Katherine Andrew","18-why-your-muscles-arent-growing-part-four-nutrition-addition-with-katherine-andrew","https://www.buzzsprout.com/1567028/episodes/8889165-18-why-your-muscles-aren-t-growing-part-four-nutrition-addition-with-katherine-andrew.mp3",37653536,3085,"2021-07-21T04:00:00Z",{"_60":2064,"_44":2065,"_46":2066,"_42":2067,"_74":75,"_76":2068,"_78":2069,"_80":2070,"_82":83},"128fec04-4f99-4da6-9fca-134d661ee16c","#17: Chronic inflammation could be why your muscles aren't growing (part three)","17-chronic-inflammation-could-be-why-your-muscles-arent-growing-part-three","https://www.buzzsprout.com/1567028/episodes/8870141-17-chronic-inflammation-could-be-why-your-muscles-aren-t-growing-part-three.mp3",26472065,2153,"2021-07-15T18:00:00Z",{"_60":2072,"_44":2073,"_46":2074,"_42":2075,"_74":75,"_76":2076,"_78":2077,"_80":2078,"_82":83},"6a4599a2-24bf-47f2-947c-16da5d039b78","#16: Why your muscles aren't growing part two: under-training, over-training, and both","16-why-your-muscles-arent-growing-part-two-under-training-over-training-and-both","https://www.buzzsprout.com/1567028/episodes/8827704-16-why-your-muscles-aren-t-growing-part-two-under-training-over-training-and-both.mp3",28862597,2352,"2021-07-07T04:00:00Z",{"_60":2080,"_44":2081,"_46":2082,"_42":2083,"_74":75,"_76":2084,"_78":2085,"_80":2086,"_82":83},"da805d78-c251-45b7-a9a6-b08f039f5e0c","#15: Why your muscles aren't growing part one: poor muscle stimulus","15-why-your-muscles-arent-growing-part-one-poor-muscle-stimulus","https://www.buzzsprout.com/1567028/episodes/8791159-15-why-your-muscles-aren-t-growing-part-one-poor-muscle-stimulus.mp3",37102729,3039,"2021-07-01T04:00:00Z",{"_60":2088,"_44":2089,"_46":2090,"_42":2091,"_74":75,"_76":2092,"_78":2093,"_80":2094,"_82":83},"f0ec268e-58d5-456b-96df-94dc5cf0144c","#14: Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol","14-elevated-cortisol-how-it-can-hold-you-back-and-how-to-workout-to-reduce-chronic-cortisol","https://www.buzzsprout.com/1567028/episodes/8758029-14-elevated-cortisol-how-it-can-hold-you-back-and-how-to-workout-to-reduce-chronic-cortisol.mp3",32660299,2669,"2021-06-24T17:00:00Z",{"_60":2096,"_44":2097,"_46":2098,"_42":2099,"_74":75,"_76":2100,"_78":2101,"_80":2102,"_82":83},"dc644671-51a3-4e33-be08-156a82ea2219","#13: Cardio Part 2: How much steady state cardio is best?","13-cardio-part-2-how-much-steady-state-cardio-is-best","https://www.buzzsprout.com/1567028/episodes/8714856-13-cardio-part-2-how-much-steady-state-cardio-is-best.mp3",27738124,2258,"2021-06-17T04:00:00Z",{"_60":2104,"_44":2105,"_46":2106,"_42":2107,"_74":75,"_76":2108,"_78":2109,"_80":2110,"_82":83},"6f94009b-d51e-4863-abc3-66852935d778","#12: Cardio: How much do you really need? (Part one)","12-cardio-how-much-do-you-really-need-part-one","https://www.buzzsprout.com/1567028/episodes/8680044-12-cardio-how-much-do-you-really-need-part-one.mp3",23226349,1882,"2021-06-10T17:00:00Z",{"_60":2112,"_44":2113,"_46":2114,"_42":2115,"_74":75,"_76":2116,"_78":2117,"_80":2118,"_82":83},"232bc354-93af-4080-94a6-e11d11d7e401","#11: Why you can stop doing exercises you hate","11-why-you-can-stop-doing-exercises-you-hate","https://www.buzzsprout.com/1567028/episodes/8631931-11-why-you-can-stop-doing-exercises-you-hate.mp3",17663512,1419,"2021-06-03T04:00:00Z",{"_60":2120,"_44":2121,"_46":2122,"_42":2123,"_74":75,"_76":2124,"_78":2125,"_80":2126,"_82":83},"38c6344b-fdfa-4348-aedc-03dd81afe84f","#10: How to utilize your nervous system to improve fitness with Justin Prier","10-how-to-utilize-your-nervous-system-to-improve-fitness-with-justin-prier","https://www.buzzsprout.com/1567028/episodes/8562435-10-how-to-utilize-your-nervous-system-to-improve-fitness-with-justin-prier.mp3",34157704,2793,"2021-05-27T04:00:00Z",{"_60":2128,"_44":2129,"_46":2130,"_42":2131,"_74":75,"_76":2132,"_78":2133,"_80":2134,"_82":83},"5077a9a5-2de9-41a0-80cd-2965a101dcc8","#9: How to cut your workout time in half but double your results","9-how-to-cut-your-workout-time-in-half-but-double-your-results","https://www.buzzsprout.com/1567028/episodes/8551531-9-how-to-cut-your-workout-time-in-half-but-double-your-results.mp3",18752227,1510,"2021-05-20T04:00:00Z",{"_60":2136,"_44":2137,"_46":2138,"_42":2139,"_74":75,"_76":2140,"_78":2141,"_80":2142,"_82":83},"b42bfc5f-fa3b-4e05-8af8-c2e1390d14ea","#8: Muscle confusion or progressive overload: what works best?","8-muscle-confusion-or-progressive-overload-what-works-best","https://www.buzzsprout.com/1567028/episodes/8507795-8-muscle-confusion-or-progressive-overload-what-works-best.mp3",11563429,911,"2021-05-13T04:00:00Z",{"_60":2144,"_44":2145,"_46":2146,"_42":2147,"_74":75,"_76":2148,"_78":2149,"_80":2150,"_82":83},"4f8fc779-d71f-4b48-a204-7259f27237bf","#7: How to know if your workouts are productive or \"just hard\"","7-how-to-know-if-your-workouts-are-productive-or-just-hard","https://www.buzzsprout.com/1567028/episodes/8466480-7-how-to-know-if-your-workouts-are-productive-or-just-hard.mp3",14880560,1187,"2021-05-06T09:00:00Z",{"_60":2152,"_44":2153,"_46":2154,"_42":2155,"_74":75,"_76":2156,"_78":2157,"_80":2158,"_82":83},"ac5faa24-a211-4bdc-a93f-a8dce71949e3","#6: How to make your workouts anti-aging","6-how-to-make-your-workouts-anti-aging","https://www.buzzsprout.com/1567028/episodes/8424167-6-how-to-make-your-workouts-anti-aging.mp3",16913365,1356,"2021-04-29T09:00:00Z",{"_60":2160,"_44":2161,"_46":2162,"_42":2163,"_74":75,"_76":2164,"_78":2165,"_80":2166,"_82":83},"f9ad11f6-0d10-46a3-a3c0-92c76a4a8f7a","#5: Three reasons you aren't seeing results from your workouts","5-three-reasons-you-arent-seeing-results-from-your-workouts","https://www.buzzsprout.com/1567028/episodes/8378659-5-three-reasons-you-aren-t-seeing-results-from-your-workouts.mp3",18482637,1487,"2021-04-22T09:00:00Z",{"_60":2168,"_44":2169,"_46":2170,"_42":2171,"_74":75,"_76":2172,"_78":2173,"_80":2174,"_82":83},"d0923102-c2ac-4cb1-98ac-2a176b06356e","#4: Why I don't stretch","4-why-i-dont-stretch","https://www.buzzsprout.com/1567028/episodes/8336170-4-why-i-don-t-stretch.mp3",14754156,1176,"2021-04-15T09:00:00Z",{"_60":2176,"_44":2177,"_46":2178,"_42":2179,"_74":75,"_76":2180,"_78":2181,"_80":2182,"_82":83},"628b3365-8e44-4319-891e-4e755b8b6156","#3: Exercise can INCREASE or DECREASE your metabolism","3-exercise-can-increase-or-decrease-your-metabolism","https://www.buzzsprout.com/1567028/episodes/8291279-3-exercise-can-increase-or-decrease-your-metabolism.mp3",16431904,1316,"2021-04-08T09:00:00Z",{"_60":2184,"_44":2185,"_46":2186,"_42":2187,"_74":75,"_76":2188,"_78":2189,"_80":2190,"_82":83},"59caddef-0081-4e35-8731-8a7c0e899a4e","#2: More is not better","2-more-is-not-better","https://www.buzzsprout.com/1567028/episodes/8254734-2-more-is-not-better.mp3",16138548,1292,"2021-04-01T15:00:00Z","dataUpdateCount",1,"dataUpdatedAt",1771951326950,"error","errorUpdateCount","errorUpdatedAt","fetchFailureCount","fetchFailureReason","fetchMeta","isInvalidated","status","success","fetchStatus","idle","queryKey",[2208,2209,14],"podcasts","detail","queryHash","[\"podcasts\",\"detail\",\"f0359290-7ad0-0139-3480-0acc26574db2\"]",{"_24":25,"_26":2213,"_2206":2215,"_2210":2217},{"_28":2214,"_2191":2192,"_2193":25,"_2195":-5,"_2196":6,"_2197":6,"_2198":6,"_2199":-5,"_2200":-5,"_2201":35,"_2202":2203,"_2204":2205},"

How to reach body composition goals without tracking

2:25: Primary levers for body recomposition

4:00: Tracking and tools for tracking

7:06: Shannon's experience with nutrition

15:00: Mental health and nutrition

To try Evlo for 2 weeks free, visit www.evlofitness.com

",[2216,2209,16],"episodeShowNotes","[\"episodeShowNotes\",\"detail\",\"8d6be21c-7d8f-4f67-b489-f0cca79ac68a\"]","actionData","errors"]

Body Recomposition Capsule #6: How to Eat

Episode Description

Never lose your place, on any device