The Dr. Shannon Show

Latest Episodes:

#166: Does more sweat = better results? May 16, 2024

Show notes

Why do we sweat in our workotus? And are sweaty workouts superior for fitness results? Dr. Shannon explains why sweating isn't necessarily related to fitness results.
0:00: Introduction
1:02: Why do we sweat and what causes us to sweat?
3:25: Does sweating burn more calories?
5:58: More sweat doesn't equal more effective
7:59: Summary
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#165: Improving metabolic flexibility for lasting results May 09, 2024

Show notes

Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility.
1:45: Introduction
2:45: Upward spiral
4:17: What is metabolic flexibility?
5:05: How to know if you’re metabolically flexible/inflexible
7:45: How to train to be more metabolically flexible
11:35: Types of fuel sources
12:12: How muscle mass affects metabolic flexibility
23:55: Gentle consistency + muscle building
27:15: Strength training for metabolic health
29:56: Zone 2 cardio
33:45: HIIT and SIT
38:45: Summary
14-day free Evlo trial
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To try Evlo for 2 weeks free, visit www.evlofitness.com

#164: Why more fatiguing workouts aren't more effective May 02, 2024

Show notes

It is an illusion that more fatiguing workouts lead to better results. In fact, less fatiguing workouts can improve the quality of your workouts and, therefore, your results. Dr. Shannon breaks down why this happens and provides tangible takeaways to identify fatigue and what to focus on instead.
0:00: Introduction
1:04: Defining “fitness results”
3:11: How to train smarter, not harder
5:20: What drives muscle growth?
7:25: What does NOT drive muscle growth?
14:20: How fatigue can interfere with fitness results
16:25: How to know if your workout is causing unnecessary fatigue
19:08: Summary on how to limit fatigue

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

#163: Pre/post workout nutrition with Hope Brandt, RD Apr 25, 2024

Show notes

Registered Dietitian Hope Brandt discusses how to eat before and after exercise.
0:00: Introduction
0:40: How to eat to build muscle
2:05: How to eat for body recomposition
4:14: How to eat before your lifting routine
11:16: Post-workout nutrition
13:36: Can you only digest 20g of protein at a time?
19:56: Final thoughts

Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
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To try Evlo for 2 weeks free, visit www.evlofitness.com

#162: Super-responders and non-responders to exercise Apr 18, 2024

Show notes

Have you ever met someone who seems to just LOOK at a weight and see results? Or someone who seemingly does everything right and doesn't see much change? We discuss some potential reasons for the variation in response to exercise and how to adjust your routine to fit your body.
0:00: Introduction
3:11: Framework for building muscle using the REPS framework
7:08: Super-responders and the effect of satellite cells
14:14: Average/low-responders vs. super-responders
16:19: Summary
Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
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To try Evlo for 2 weeks free, visit www.evlofitness.com

#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more Apr 11, 2024

Show notes

In this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why they may have experienced the results they saw and how you can too.
0:00: Introduction
0:35: “The gentle, low-impact feel of Pilates, with the results of strength training”
5:03: How you can improve pelvic health without doing kegels
10:50: Less work, better fitness results
15:41: Body recomposition
Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#160: Maintenance Apr 04, 2024

Show notes

Are you in a season where maintenance is a goal? Maybe you're training for a race or don't have the time to commit to much resistance training. Listen to this episode to learn about maintenance, when it's appropriate, and how to maintain muscle.
0:00: Evlo member story
2:34: Maintenance mindset vs. muscle building mindset
6:38: The importance of stimulating type 2 muscle fibers
9:12: Recommended volume for muscle building
10:00: Recommendations for maintaining muscle
12:18: Summary
Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#159: Pilates isn't "snatching" you. Here's what's really happening Mar 28, 2024

Show notes

The messaging around a certain form of exercise "snatching" you, which is the internet's newest word for "toning" or "tightening," is simply another marketing ploy from the fitness industry. Listen to this episode to learn why.
0:00: Why Pilates isn’t “snatching” you
4:09: How to determine if you’re workout is building muscle using the REPS framework
5:58: Why Pilates may make you feel “snatched”
10:55: Conclusion
Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#158: Modeling healthy behavior around food and exercise with Hope Brandt, RD Mar 21, 2024

Show notes

Modeling a healthy relationship to food and exercise is important to me as a new parent. In this episode, Registered Dietitian Hope Brandt and I discuss our strategies for modeling healthy behaviors around food and fitness for our daughters.
0:00: Introduction
3:02: Separating food from exercise
7:17: Diminishing the importance of outward appearance
10:09: How you show up for your workouts matters
13:56: Modeling Gentle Consistency™️
23:44: “Neutralizing” food
29:40: Avoiding food as a reward or coping mechanism
33:40: Final thoughts
Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#157: How to exercise in your 30s to age well Mar 14, 2024

Show notes

How you exercise in your 30s can not only impact how you feel and look now but also will set you on a path to age well and avoid disease.
0:00: Introduction
0:58: How your body changes in your 30s and why building muscle matters
2:34: The anti-aging effect of satellite cells
4:45: What type of training stimulates satellite cells?
6:17: Why you shouldn’t wait to build muscle
8:55: REPS framework for building muscle
10:30: Conclusion
Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

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