The Dr. Shannon Show

00:00: Introduction 01:24: Introduction and defining what "bulky" means 02:45: The body builder physique 03:40: Why you might feel "bigger" when building muscle 05:20: Why you might feel swollen, puffy, or inflamed 08:35: How to distinguish between fat gain and inflammation 10:00: "Tone without the bulk" To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 02:18: Does sweating mean you had an effective workout? 04:10: Why do we sweat? 05:50: Why sweating is an unreliable predictor of workout effectiveness 07:18: Does sweating accelerate fat loss or make you look toned? 09:00: Are heated workouts better for cardio? 11:30: Are heated workouts and sweating bad? 12:05: The bottom line To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 01:50: What is soreness? 04:15: Do you need to be sore to build muscle? 06:45: Can soreness be counterproductive? 07:45: Should you train a sore muscle? 08:50: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 01:23: Do you have to lift heavy? 02:45: Light vs. moderate vs. heavy loads 05:00: When to choose heavy, moderate, or light loads? 07:30: What rep ranges are best? To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 03:00: The truth about "toning" workouts 06:45: "Sculpting" workouts 08:28: What is "the burn" doing? 12:00: Will switching to Pilates make you look more toned? 14:33: The Rest Test 15:40: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 01:23: Does your workout need to feel exhausting to be effective? 02:30: How Shannon's workout routine has changed over the years 04:20: What are systemically fatiguing workouts doing for you? 09:07: Fatigue vs. muscle failure 11:30: Can systemically fatiguing workouts replace cardio? 14:00: What if systemic fatigue is preventing you from reaching failure? 16:50: The bottom line To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 01:23: Exercise for fat loss? 04:53: How we burn calories 09:07: Exercise and diet recommendations for body recomposition 10:50: Cardio vs. resistance training calorie burn 13:05: Is calorie burn constrained or additive? 16:54: Final thoughts To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 01:23: How the media shapes our mindset around fitness 04:10: History of fitness culture 10:38: History of fitness wearables and its impact on fitness today 12:15: Fitness culture today 14:33: Overview of the Fitness Rewired Capsule To try Evlo for 2 weeks free, visit www.evlofitness.com

1:15: Why Gentle Consistency works 2:05: Tip #1: Include warm-ups 3:05: Tip #2: Commit to doing one hard set 4:32: Tip #3: Lift heavier for fewer reps 5:17: Tip #4: Skip the drop sets 5:36: Tip #5: Choose exercises you love 6:40: Tip #6: Bookmark your favorite classes 8:00: Tips for staying consistent with cardio 9:00: Tips for staying consistent with nutrition 12:15: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com

1:00: How to set a goal for body recomposition 2:24: Why you should focus on muscle, not fat loss 3:32: How to track and measure progress 6:10: Expect fluctuations and plateaus To try Evlo for 2 weeks free, visit www.evlofitness.com

1:00: How much exercise is too much? 2:33: Nervous system regulation within your workout 6:40: Weekly recovery recommendations 9:00: Reset weeks 10:33: Tracking your recovery 15:30: Red flags that you're not recovering 18:22: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com

Episode #222: How We Burn Calories Episode #182: REHIT 2:30: The science of burning calories 6:40: How much cardio should we aim for? 8:25: Cardio zones 15:22: How much cardio is too much? 16:30: Should you prioritize strength training or cardio? 16:57: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com

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

1:42: How to make your strength workouts shorter 4:37: Combing strength and cardio 6:35: Common mistakes when trying to make your workout shorter 10:11: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com

Meta-analysis referenced 1:50: Recommended volume per muscle group per week 4:40: How often should you train each muscle group? 5:22: How many strength workouts do you need each week? 7:30: Maintaining muscle 11:30: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com

1:30: What is true muscle failure? 3:52: The stimulating reps theory 4:40: Common lifting mistakes 8:54: How heavy should you lift? 10:25: Which rep range is best? 14:58: Exercise selection 17:00: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com

1:45: The rate of fat loss and muscle growth 2:22: What to expect in month one 3:52: What to expect in month two 5:50: What to expect in month three 6:52: What to expect month four and beyond 7:17: How much muscle can you expect to gain in a year? 8:00: Dr. Shannon's experience with body recomposition 14:18: Summary of the timeline of body recomposition To try Evlo for 2 weeks free, visit www.evlofitness.com

1:00: What is body recomposition? 4:00: Why you should prioritize muscle health 6:36: Can trained individuals experience body recomposition? 7:20: How to body recomposition and roadmap for the body recomposition capsule To try Evlo for 2 weeks free, visit www.evlofitness.com

Pontzer's study Howard's study 0:00: Introduction 3:00: Constrained energy expenditure model 6:10: New study suggests calorie burn is additive 7:42: Pontzer’s study vs. Howard’s study 8:48: How to interpret these findings if your goal is body recomposition 10:11: Final thoughts To try Evlo for 2 weeks free, visit www.evlofitness.com

5 lbs of muscle episodes: #197: How to build 5lb of Muscle in 2025Coffee Chat: My journey of building 5lb of muscle and body recomposition Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more#212: Building 5lb of muscle: how long does it take, member tips, and more0:00: FREE MONTH JUNE 8TH & 9TH 1:35: 5 lbs of muscle check-in & member stories 5:00: Strength training before cardio 7:10: How education can l...

0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercise and fat loss 18:40: Body recomposition 27:22: Tracking macros 31:13: Five basics of building muscle 39:25: How to track progress 41:48: Volume needed for muscle hypertrophy To try Evlo for 2 weeks free, visit www.evlofitness.com

0:00: Introduction to cardiovascular aging 2:00: How does the cardiovascular system age, and why should we care? 5:56: How to measure cardiovascular aging 8:24: How different types of exercise affects cardiovascular aging 11:30: Exercise recommendations for improving cardiovascular age 12:54: How to track cardiovascular improvements without a fitness wearable To try Evlo for 2 weeks free, visit www.evlofitness.com

Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you can recover better, feel better, and potentially live longer. Dr. Shannon and Dr. Payton discuss vagal tone and how to improve it both in the short term and long term. 0:00: Introduction 1:45: Defining vagal tone 7:45: How does vagal tone affect your pain response? 10:45: How exercise affects vagal tone 16:55: How to measure vagal tone 23:27: How to improve vagal tone 29...

We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan discusses what thoughts may indicate body image concerns, how to improve body image, and when to seek professional help. Dr. Margaret Duncan's TikTok Dr. Margaret Duncan's Podcast 0:00: Introduction to Dr. Margaret Duncan 2:35: Body image 9:45: When should someone seek therapy for body dysmorphic disorder? 12:15: How can therapy help with body dysmorphic disorder 18:15: Bod...

Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office space abd Shannon's home. Coco has years of experience working with celebrities and is passionate about design. Learn how to make your space more beautiful on this episode today. Coco's Website Coco's IG To try Evlo for 2 weeks free, visit www.evlofitness.com

Whether you are currently trying to conceive or planning to do so in the next few years, this episode will educate you on what you can control in your fertility journey. Dr. Natalie Crawford, board certified OBGYN/REI, educates men and women on optimizing their fertility. Dr. Crawford's website Dr. Crawford's IG Dr. Crawford's YouTube 0:00: Introduction to Dr. Natalie Crawford 1:30: Medical steps to take before trying to conceive 13:24: Holistic steps to take bef...

Reproductive health is a major part of our overall health, whether you're family planning or not. In part one of this interview with board certified OBGYN/REI Dr. Natalie Crawford, you will learn what all women should be taught in their early 20s about our reproductive system. Even if you're not currently family planning or never intend to, you'll walk away from this episode feeling more informed about your reproductive health. Dr. Crawford's website Dr. Crawford's IG Dr. Crawford...

How many days/week should you work each muscle? And how many sets are needed in each workout? Shannon breaks down the current science on frequency and volume. She suggests a protocol that is both realistic and effective. 0:00: Introduction 1:40: Optimal volume for muscle growth 6:15: How frequently should you work a muscle group? 9:10: How many days per week should you strength train? 11:15: The bottom line To try Evlo for 2 weeks free, visit www.evlofitnes...

Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified OBGYN, and discusses what all women should know about their hormones throughout their 30s and beyond. Dr. Shepherd's IG Dr. Shepherd's website 0:00: Introduction to Dr. Shepherd 2:15: How do our sex hormones change as we age? 7:15: The effect of breast feeding on hormones 12:13: Clean feminine hygiene products 20:50:...

Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strength, and longevity. In this episode, Dr. Shannon discusses her updates on building muscle, discusses member stories, and addresses frequently asked questions. 0:00: Why you should build 5 lbs of muscle 5:30: Dr. Shannon’s experience with building 5 lbs of muscle 12:00: Evlo member success stories 14:25: Q&A on building 5 lbs of muscle To try Evlo for 2 weeks free, vi...

Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your questions about pregnancy. We talk about body image during pregnancy, training your core, how to stay consistent during first trimester, and more. To try Evlo for 2 weeks free, visit www.evlofitness.com

Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training and cardio routine to aim for during pregnancy. 0:00: Introduction to weight lifting during pregnancy 5:00: ACOG exercise recommendations during pregnancy 8:30: Resistance training during pregnancy 13:20: Is it possible to build muscle during pregnancy? 16:00: How to build muscle & strength during pregnancy 28:00: How to maint...

Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today. To try Evlo for 2 weeks free, visit www.evlofitness.com

You may want a more fit-looking body, but other things are likely important to you as well: strength, mobility, balance, flexibility, endurance, bone density, cardiovascular health, and more. Can strength training really tick all of those boxes? Dr. Shannon and Dr. Payton address this today. Does Strength Training Double as Cardio episode 0:00: Introduction to hybrid training 2:50: How to exercise to improve posture 9:25: Mobility 15:15: Flexibility 18:56: Stabil...

1:05: Why ball crunches over regular crunches? 2:43: How accurate are body composition scales? 4:48: Do the Evlo instructors do "more" than the rest of us? 6:48: Is your workout just as effective if you stop halfway through and finish the rest later? 9:17: Can men do Evlo? 11:01: What to do if your low back hurts during heavy leg exercises? 15:38: How to keep Gentle Consistency® while planning a wedding? 22:50: How to deal with body image postnatal?&n...

You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph. Shannon explains where this theory came from, how much genetics play a role in your results, and if/how you should train for your body type. 0:00: Introduction 1:30: How genetics influences fitness results 5:15: Should you train differently based on your somatotype? 10:30: What to do if you're struggling to gain muscle 16:0...

Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine can affect lean mass and fat mass. 0:00: Introduction 1:30: How does creatine work? 3:30: Does creatine make you retain water? 4:14: How does creatine affect body composition? To try Evlo for 2 weeks free, visit www.evlofitness.com

What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in detail today. Hope's website Hope's IG To try Evlo for 2 weeks free, visit www.evlofitness.com

What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today. Episode about Payton's IVF journey 0:00: Introduction 2:43: How can exercise have a negative effect on fertility? 8:06: Should we cycle sync? 11:23: How can exercise support fertility? 13:10: Exercise recommendations to support fertility To try Evlo for 2 weeks free, visit www.evlofitness.com

If you have a body recomposition goal, you will calculate your total daily energy expenditure to give you a calorie goal for the day. But what if that number feels too low? Hope Brandt, RD answers this today. Hope's website Hope's IG To try Evlo for 2 weeks free, visit www.evlofitness.com

Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like: How do you track muscle growth without getting a DEXA scan? How long should you wait before seeing a provider if you're not seeing results? To try Evlo for 2 weeks free, visit www.evlofitness.com

Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, have you ever felt like you're doing "all the right things" and working hard but not seeing any progress? Today, Shannon will discuss the hormonal reasons why burnout happens and how it can lead to an anti-recomposition environment in which losing fat and/or building muscle becomes difficult. Shannon will also discuss symptoms to look for that indicate burn...

Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered Dietitian, Allie Chilcote. Work with Allie Follow Allie on IG To try Evlo for 2 weeks free, visit www.evlofitness.com

You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishing the differences between traditional strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HIIT, traditional strength training, and circuit training. 0:00: Introduction 1:40: Benefits of steady state ...

When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these things are discussed in today's installment of ASK an RD, with our guest, Hope Brandt, RD. To try Evlo for 2 weeks free, visit www.evlofitness.com

Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for complete muscle growth. 0:00: Introduction 1:18: Defining regional hypertrophy 2:40: Regional hypertrophy in the hamstrings 6:18: Regional hypertrophy in the quads 8:00: Regional hypertrophy in the glute max 12:40: Regional hypertrophy in the glute med 14:50:...

In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal? To try Evlo for 2 weeks free, visit www.evlofitness.com

In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pilates, barre, and megaformer methods build muscle. They also discuss the potential benefits of these methods and how/if to include them in your routine. 0:00: Introduction 2:35: Defining Pilates 5:14: Does high-rep, low-load training build muscle? 9:54: Benefits of Pilates 14:45: If I'm shaking or burning am I building muscle...

Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode with Functional Medicine Registered Dietitian, Allie Chilcote. Work with Allie Follow Allie on IG To try Evlo for 2 weeks free, visit www.evlofitness.com

What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio. 0:00: Introduction 1:09: What is zone 2 cardio? 4:34: Zone 2 cardio vs. zone 3 cardio 6:15: Do women need to do zone 2 cardio? 7:39: Zone 2 cardio and body composition 9:23: Does walking count as zone 2 cardio? 13:08: Zone 2 cardio recommendations To try ...

In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently. Hope's website Hope's IG To try Evlo for 2 weeks free, visit www.evlofitness.com

In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences metabolism. References: Paper 1 Paper 2 Paper 3 Paper 4 0:00: Introduction 2:25: The science of how we burn calories 6:42: How our metabolism changes as we age 11:4...

Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each. Miranda's IG Miranda's TikTok Real Life Nutritionist To try Evlo for 2 weeks free, visit www.evlofitness.com

McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss. Modern Thyroid Clinic Website Modern Weight Loss Website McCall's IG 0:00: Introduction 3:40: What are GLP-1s? 5:20: How do GLP-1s affect your brain chemistry? 8:45: Dosing GLP-1s, muscle l...

Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food. Hope's website Hope's IG To try Evlo for 2 weeks free, visit www.evlofitness.com

In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also reviews the Oura ring. 0:00: Shannon's opinion on fitness trackers 1:50: Reliability of tracking steps and calories burned 3:12: Measuring VO2max 4:10: Measuring recovery 5:42: Fertility tracking 6:20: Summary 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow The Doctor Shannon Show on Instagram To try Evlo for 2 weeks free, visit www.ev...

I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I've changed in my training and nutrition to reach this goal. To try Evlo for 2 weeks free, visit www.evlofitness.com

Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve your energy. Muscle tissue isn't optional, and it doesn't just impact you in the short-term. It's essential to live a long, healthy life. Shannon will teach you how to train and eat to build 5lb of muscle in 2025. Grab a pen and paper, as she'll help you calculate your calorie needs if body recomposition (fat loss alongside muscle gain) is your goa...

Body composition is the ratio of lean mass to fat mass. Generally, the higher this ratio, the better. How does walking affect body composition? Does walking burn fat? Does walking build muscle? Dr. Shannon discusses this today. 0:00: Body composition and walking 1:53: Relationship between dosage of walking and body composition 4:13: Walking intensity 5:15: How walking affects hormones that influence body composition 6:31: Summary 14-day free Evlo trial Follow Dr. Shannon on Inst...

In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how under-fueling led to digestive issues and more. She discusses her current goals with nutrition and exercise and how she approaches her goals as a Registered Dietitian. To try Evlo for 2 weeks free, visit www.evlofitness.com

Dr. Shannon is joined by Registered Dietitian, Miranda Galati. They talk about how to eat for better energy, mental health, what eating at your maintenance calories feels like, and more. Miranda's IG Miranda's webiste Miranda's Tiktok 0:00: Introduction to Miranda Galati, RD 1:00: Gut-brain connection 2:47: Dietary patterns to improve mental health 5:45: How processed foods affect our blood sugar 7:20: Are all processed foods created equal? 12:09: Should we e...

In this episode, Dr. Shannon discusses how we burn calories and our calorie-burning plate. She also discusses how over-indulging over the holidays will not likely lead to significant fat gain. If you tend to "punish" yourself with exercise around the holidays, this episode is for you! 0:00: Introduction 2:28: Shannon’s history with exercise 5:00: Constrained total energy expenditure theory 7:30: How many active calories can you burn in a day? 11:28: Can you burn...

The holiday season can be a time when consistency gets more difficult, and committing to maintenance over gains could be appropriate. But what amount of exercise will help you maintain? 0:00: Expectations for exercise during the holidays 1:58: What types of exercise should you prioritize during the holidays? 3:20: Dosage of exercise needed to maintain muscle mass 5:48: Summary 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow The Doctor Shannon Show on Instagram To tr...

Payton tells us about her journey with fertility, including going through IVF and loss. She openly speaks about the challenges and hurdles she's had to go through in her fertility journey and hopes her story can help others who are going through fertility struggles. To try Evlo for 2 weeks free, visit www.evlofitness.com

If you're overwhelmed with skincare, this episode is for you. I chat with Amy Koberling, a Dermatology PA, who likes to keep skincare simple and evidence-based. We discuss practical tools to improve the health and appearance of your skin. Amy's website Follow Amy on IG Follow Amy on Tiktok 0:00: Introduction to Amy Koberling, PA 1:55: How exercise affects your skin 4:24: Skincare is more than just aesthetics 7:36: Steps you can take to improve your skin 14:47: Skincare treatments&...

I pride myself on getting a lot done in a short amount of time, and still making time for the things in my life that are important to me like health and family. This week, I'm breaking down the calendaring technique that has changed my life and allowed me to stay on task. To try Evlo for 2 weeks free, visit www.evlofitness.com

I'm often talking about how more is not better when it comes to exercise. But what if you are very time-limited? What is the minimal amount of cardio and strength training you can do to continue to progress toward your goals? What is the minimum amount to maintain where you are? Study 1 referenced Study 2 referenced 0:00: Introduction 1:01: The ideal fitness routine 3:57: Minimum effective dose for low-intensity cardio 6:24: Minimum effective dose for high-intensity cardio 9:28: Mini...

A burning sensation happens during resistance exercise and typically occurs with higher rep training. That burning sensation is due to metabolic stress, which was once thought to be the stimulus that builds muscle. This has since been challenged in the literature. So if an exercise that "burns" isn't building muscle, what is it doing? Shannon discusses this today. Study referenced 0:00: Introduction 0:33: What causes muscle burn? 3:40: Misconceptions about metabolic stress 8:43: Benefit...

Today we interview the founder of one of my favorite brands, Karalynne Call. She's the founder of Just Ingredients and a wealth of knowledge on clean ingredients for supplements, food, beauty products, and more. To try Evlo for 2 weeks free, visit www.evlofitness.com

Fatigue? Brain fog? Trouble with weight loss? These can all be symptoms of thyroid dysfunction. McCall McPherson explains what to look for, misconceptions, and that it's possible to be symptom-free. Modern Thyroid Clinic McCall's Instagram Modern Thyroid Clinic's Instagram Free Thyroid Lab Guide 0:00: Introduction 1:31: McCall's health journey 6:15: Symptoms of thyroid dysfunction 8:45: "Within normal limits" vs "optimal" lab results 11:27: Why are thyroid conditions overlooked? 12:...

In this episode, Shannon answers audience questions! Questions range from fitness to personal to business-related. To try Evlo for 2 weeks free, visit www.evlofitness.com

Women and men have physiological differences that influence training. Dr. Shannon breaks down the differences, similarities, and gives a practical training routine based on this information. Study #1 Study #2 Study #3 0:00: Introduction 1:53: What does the current research say about women and strength training? 5:20: Strength and muscle differences between men and women 9:24: How should men and women train differently based on their physiology? 11:33: Hormonal differences between...

Body recomposition is the process of increasing the ratio of lean mass to fat mass. In this episode, Dr. Shannon answers some frequently asked questions about body recomposition. Hope Brandt, RD's website 0:00: Introduction to body recomposition 1:11: How to body recomposition 2:51: "Why do I feel bigger after strength training?" 4:14: "How long will it take for me to see body recomposition changes?" 5:23: "How should I track progress?" 6:12: "Should I track calorie burn in my wo...

In this Coffee Chat, Shannon sits down with sisters Lauren and Jill Zambito. To try Evlo for 2 weeks free, visit www.evlofitness.com

Not all exercise is created equal. Some workouts may feel "hard," but are they really driving results? In this episode, Dr. Shannon will help you discern if a workout is effective. Stick figure: squat vs step up Stick figure: deadlift vs stool lunge Stick figure: forearm press vs tricep dip 0:00: Introduction 1:03: Exercise and fat loss 5:54: Why you should focus on building muscle 7:10: How to build muscle 10:05: Top 9 mistakes of exercise selection 16:06: Biomechanics 101 20:27: Summ...

Do you know there is a difference between stress and anxiety? Our brains are wired to lean negative, but understanding our neuroanatomy can help you rewire your brain to be more positive and less anxious. Today's interview is with neuroscientist Nicole Vignola, who discusses strategies to improve anxiety and rewire your brain. Buy Nicole's book here. 0:00: Introduction to Nicole Vignola 1:30: Neuroplasticity 3:25: Stress vs. anxiety 11:27: Cognitive overload 17:54: How lo...

In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds of muscle. To try Evlo for 2 weeks free, visit www.evlofitness.com

This episode is not to encourage "bounce back" after having a baby. Shannon discusses sustainable strategies to improve body composition postpartum. Body recomposition is increasing the ratio of lean mass to fat mass. Shannon will discuss how to ease into exercise and start to build muscle postpartum (after your provider approves that you exercise), the considerations if you're breastfeeding, and the basics of nutrition for body recomposition. 0:00: Introduction 1:19: Body recomposition 5...

Olivia Adriance is a food content creator who shares why she started eating gluten-free, dairy-free, and refined sugar-free. Shannon and Olivia talk about exercise, nutrition, business, and more in this fun coffee chat. To try Evlo for 2 weeks free, visit www.evlofitness.com

Today, we are joined by Licensed Marriage and Family Therapist Casey Lepper. We discuss how to improve your relationship with your partner and parenting styles to raise emotionally mature children. Follow @caseylepper on Instagram Follow @caseylepper on YouTube Vist her website 0:00: Introduction to Casey Lepper 1:06: The Four Horsemen 8:00: How to handle contempt within a relationship 11:35: How to handle conflict with your partner 14:20: Stonewalling, defensiveness, and criticism ...

Join Dr. Shannon and Dr. Payton to discuss some of the latest fitness trends: weighted vest walking, doing your hair with wrist weights to tone the arms, and Pilates for back pain/spine health. To try Evlo for 2 weeks free, visit www.evlofitness.com

Hate sprint training but want the benefits? Emerging research claims that REHIT (reduced exertion high-intensity training), a low-dose form of sprint training, can substantially benefit VO2 max. Listen to the episode to learn why and how to incorporate it into your routine. Study referenced 0:00: Benefits of HIIT and SIT 3:07: Physiological response to sprint training 6:35: What is REHIT? 10:08: Additional benefits of REHIT 12:13: Recommended REHIT protocol 13:35: Questions rega...

I get coached twice a week, and it has changed my life. In this solo coffee chat, I discuss the life crisis that got me started on coaching and what has helped me rewire my brain to improve my confidence and change my life. To try Evlo for 2 weeks free, visit www.evlofitness.com

Does strength training help with fat loss? It's not about how many calories or fat you burn during the workout - it's about the muscle that you build because of the workout. Dr. Shannon explains how muscle affects your metabolism, glucose usage, hormones, and more. Study referenced linked here 0:00: Introduction 1:00: Does strength training burn fat? 4:10: Does having more muscle make you leaner? 6:06: How does muscle effect hormones? 10:36: How does strength training play a role when you...

Is heavy lifting the only way to stay strong, build lean mass, and improve body composition as we age? Dr. Shannon, Dr. Jill, and Dr. Payton discuss what stimulus the body needs to develop lean mass and improve body composition at any age. 0:00: Introduction to heavy lifting 2:22: The musculoskeletal syndrome of menopause 6:10: Type I vs type II muscle fibers 10:43: Feeling the burn vs approaching muscle failure 14:45: Shortcomings of studies measuring strength and hypertrophy 2...

Welcome to the first episode of The Dr. Shannon Show! We will still release new science-based episodes each Thursday. In addition to the Thursday episodes, we're releasing bonus "coffee chats" with Dr. Shannon and guests. Listen to the episode to learn more! Dr. Shannon also shares four of the tools she's used over the last several years to improve her fitness, grow Evlo, and more. 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow The Dr. Shannon Show on Instagram To try Evlo ...

In this focused Q&A episode, Dr. Shannon is joined by Evlo instructors, Dr. Payton and Dr. Jill. We explore effective inner thigh exercises and the reality of "toning" specific body areas. We explain our approach to equipment and why we've chosen our current model. For those with time constraints, we discuss how to optimize limited workout sessions and why we don't offer a specific minimal routine. Finally, we delve into the efficacy of repeating workouts and critically examine the concep...

In this episode, Shannon dives into the science of crafting a sustainable, effective fitness routine that delivers results without burning you out. You'll learn: 🔹 The four essential "buckets" of exercise for total body transformation 🔹 How to customize your workout plan based on your unique needs and goals 🔹 The truth about hypertrophy, HIIT, and zone 2 cardio - and how to balance them all 🔹 Why recovery matters for results and how to improve recovery 🔹 Simple ...

Dr. Eric Cobb is a renowned expert in the field of performance neurology and the founder of Z-Health Performance Solutions. With over two decades of experience, Dr. Cobb has revolutionized the approach to movement, pain relief, and athletic performance by focusing on the intricate relationship between the brain and body. Free Z-Health Course 0:00: Introduction to Dr. Eric Cobb 1:56: What is brain-based training? 5:54: “Input-output” system 16:15: The “test-retest” method and mov...

Are you struggling to balance breastfeeding, postpartum recovery, and your fitness goals? In this episode, we're joined by macros coach Dani Patton to demystify the complex world of postpartum nutrition and exercise. Whether you're exclusively pumping, nursing on demand, or anywhere in between, this episode is packed with actionable advice to help you thrive in your postpartum fitness journey. 0:00: Introduction to Dani Patton 2:05: Hormonal changes while breastfeeding 6:15...

Dr. Shannon is back with Dr. Jill and Dr. Payton to discuss recovery days, megaformer classes, and diastasis recti. 0:00: Introduction 0:20: Best activities for recovery days 3:04: Do mega former classes build muscle? 7:21: Is Evlo diastasis recti-friendly? 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To try Evlo for 2 weeks free, visit www.evlofitness.com

This is part three of three about fitness and your nervous system. Dr. Shannon discusses how your brain can change itself, which is called neuroplasticity. She discusses how to improve brain health, specifically the health of the cerebellum, by using exercise. 0:00: Introduction 2:11: The anti-aging effect of building muscle 3:35: Exercise and brain health 6:35: How to challenge the cerebellum 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Hap...

This is part two of three about fitness and your nervous system. Dr. Shannon discusses how your nervous system's "number one priority is to keep you safe." She discusses what that means and how it applies to fitness. 0:00: Introduction 1:15: The somatic nervous system 4:13: Increased motor output with increased stability 6:30: Complex movements and combinations 9:00: How unstable exercises can affect your joints 14-day free Evlo trial Follow Dr. Shannon on Inst...

The next three episodes will be about specific mechanisms of your nervous system. Today, Dr. Shannon talks about how central nervous system fatigue influences your workouts and how to manipulate variables to reduce central nervous system fatigue. 0:00: Introduction 2:38: The central nervous system’s (CNS) role in fatigue 4:40: 7 mechanisms that can cause CNS fatigue 4:45: 1st mechanism: Metabolite build up 6:44: 2nd mechanism: Lack of muscle glycogen or blood glucose 7:24: ...

Dr. Shannon, Dr. Jill, and Dr. Payton discuss grip strength, cell swelling, and if Pilates/sculpt classes help maintain muscle mass and bone density. 0:00: Introduction 0:23: Grip strength limiting lower body lifts 1:54: Feeling “bigger” after strength training 4:05: Do Pilates and sculpt classes help to maintain muscle? 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To try Evlo for 2 weeks free, visit www.evlofitness.com

In this episode, we discuss hormones, exercise, and nutrition and why you may not be losing weight despite working out hard. 0:00: Introduction 1:00: Are your hormones to blame? 2:10: Exercise has been oversold as a weight loss tool 5:02: “But, I’m eating clean.” 5:49: What's a better approach to losing weight? 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To try Evlo for 2 weeks free, visit www.evlofitness.com

If you're not seeing results, you may have been told your cortisol could be to blame. How does cortisol affect fitness? And is there a way to "balance" healthy cortisol with staying active? 0:00: Introduction 0:37: What is cortisol? 3:56: Stress imbalance 8:15: Effect of exercise on cortisol 11:07: Exercise recommendations for improving stress regulation 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To try E...

Shannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pregnancy and beyond. 0:00: Introduction to Dr. Elizabeth Knoble, PT, DPT 1:50: Abdominal separation vs. diastasis recti 10:02: Should you load your abdominals during pregnancy? 15:35: Can strengthening the rectus abdominis reduce diastasis recti? 17:28: What is coning and does it make diastasis worse? 22:15: Is deep core stability better than crunches? 27:05: How to properly engage t...

Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to build muscle? 0:00: Introduction 0:45: Does the duration of your workout really matter? 2:40: What type of stimulus is effective for results? 7:16: Minimum length of time that you can workout and still see results 12:35 Exercise snacks 15:03: Summary 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow Fit Body, Happy Joints on Instagram To try Evlo for 2 weeks free, visit www.evlofitness.com