The Dr. Shannon Show

Latest Episodes:

#156: Spot treating fat and cellulite Mar 07, 2024

Show notes

Many fitness methods claim to "tone your arms" or "slim your thighs." This is false advertising, with the assumption that you can "spot treat fat." Shannon breaks down the science of spot-treating fat and the efficacy of using exercise to improve/reduce cellulite in this episode.
Podcasts Referenced:
Exercise and leanness
Nutrition and leanness with Hope Brandt, RD
Where is your calorie burn plateau?
0:00: Introduction
1:30: What is body recomposition?
3:42: Does HIIT reduce belly fat?
5:55: How can exercise affect cellulite?
7:50: Summary on spot treating fat and body recomposition
10:42: Two tips if body recomposition is a goal
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#155: Why you don't have to squat to be functional Feb 29, 2024

Show notes

Squats have been deemed the gold standard for building muscle in the legs while improving functional strength. But what if squats don't feel good on your body or aren't enjoyable? Do you have to do them to be functional in your day-to-day life? Shannon breaks it down in this episode.
Studies referenced:
#1
#2
#3

0:00: Evlo member story
3:37: Introduction to why you don’t have to squat to be functional
4:36: Benefits of squatting
8:11: Reasons why you may choose squats over another lower body exercise
9:11: Why squats may not feel good in your body
15:14: Do I need to squat to be functional?
21:24: Exercise swaps that can replace squats
24:38: Summary
Try Evlo 14 days for free
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To try Evlo for 2 weeks free, visit www.evlofitness.com

#154: Exercising with PCOS Feb 22, 2024

Show notes

What is PCOS, what are the symptoms, and how can you exercise to improve symptoms? You'll learn all these things in this interview with Dr. Payton Busker.
Tools to measure recovery blog post referenced
0:00: Introduction
0:58: Payton’s personal story with PCOS
4:33: Defining PCOS
8:43: Symptoms of PCOS
14:34: Influence of diet in treating PCOS
17:30: Link between PCOS and insulin resistance
19:40: Long term risks of PCOS
24:08: Exercising with PCOS
28:30: Indications that you’re not recovering
30:17: Exercise recommendations for PCOS
32:58: Exercising for fertility if you have PCOS
35:23: “Non-exercise” ways to manage PCOS
38:00: Payton's final thoughts

Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#153: How muscle REALLY affects your metabolism Feb 15, 2024

Show notes

You may have heard that the more muscle mass you have, the more calories you burn at rest. Is this true? If so, what is the extent of this effect? How does muscle influence metabolism?
Study on metabolism throughout lifespan
0:00: Evlo member story
2:58: Introduction to the relationship between muscle and metabolism
4:02: Defining metabolism
9:33: Which body systems require the most energy?
12:40: How adding muscle mass improves your metabolism in more ways than one
19:38: Conclusion

Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#152: The optimal volume for muscle growth for women Feb 08, 2024

Show notes

0:00: Introduction
1:15: Working out less for better results
2:54: What is a hard set?
6:34: Optimal volume for muscle growth
11:05: Adding more volume does not have proportionate benefits on muscle growth
13:58: The importance of exercise selection on central nervous system fatigue
18:16: Study comparing low vs high volume workout
22:47: Why you may see better results doing Evlo
24:15: Can reducing volume produce higher quality workouts?
26:27: How to choose a track as an Evlo member for best results
28:27: Summary
Study #1 referenced
Study #2 referenced
Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more Feb 01, 2024

Show notes

Your menstrual cycle has been considered a vital sign by some and can be an indication of your overall health. Shannon is joined by Dr. Payton, who shares the current research on exercising to improve menstrual health. They also discuss fertility, pregnancy loss, and more.
Cycle syncing episode referenced
0:00: Introduction
1:20: Your menstrual cycle as a vital sign
3:20: Signs/symptoms that something might be off with your cycle
7:37: Can you still track your cycle while on hormonal birth control?
9:03: Why might someone lose their cycle?
13:37: Exercise recommendations for regaining your cycle
19:24: Exercising for fertility
26:05: TRIGGER WARNING: pregnancy loss is discussed after this time stamp
26:30: Payton’s experience with pregnancy loss
32:40: Are there risks with exercising during early pregnancy?
35:20: Parameters around exercise after miscarriage
Try Evlo 14 days for free
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To try Evlo for 2 weeks free, visit www.evlofitness.com

#150: HIIT and longevity Jan 25, 2024

Show notes

How does high-intensity cardio affect longevity? Is HIIT the only way to receive longevity benefits? How does strength training compare to HIIT at improving VO2 max? All these topics and more are discussed today.
0:00: Brief summary of episodes 148 and 149
2:50: Hypertrophy training
5:30: The bottom line when it comes to HIIT
11:30: VO2 max as an indicator of overall health and longevity
16:13: Utilizing HIIT to improve VO2 max and metabolic flexibility
19:22: Downsides of Zone 4/Zone 5 training
21:42: HIIT vs. superset training
24:50: How to add HIIT to your routine
26:50: Cardio zones
31:40: “Optimal” training week
35:30: Importance of individualization of your routine
Try Evlo 14 days for free
Follow Dr. Shannon on Instagram
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To try Evlo for 2 weeks free, visit www.evlofitness.com

#149: Is walking "enough" for cardio? Jan 18, 2024

Show notes

We recommend a cornerstone routine of walking and strength training. But is walking "enough" cardio? Shannon discusses that question in this episode.
0:00: Zones of cardio
2:18: Recap of benefits of Zone 2 cardio
4:27: Recap of benefits of strength training
6:45: Energy expenditure
9:45: Benefits of a walking + hypertrophy routine
10:20: Does walking “count” as zone 2 training?
11:48: Should you do zone 3 cardio?
15:27: How to add zone 2 training to your routine
Try the new Evlo
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To try Evlo for 2 weeks free, visit www.evlofitness.com

#148: Do women really need zone two cardio? Jan 11, 2024

Show notes

Zone two cardio has received a lot of attention lately. Doctors and researchers tout the benefits associated with mitochondrial efficiency and longevity. But zone two cardio is time-consuming and may be difficult to realistically keep up with.
At the same time, others are claiming that women naturally have a better ability to use fat as fuel and a higher composition of type 1 muscle fibers, so zone two cardio is unnecessary.
Where is the "truth?" What SHOULD we be doing for our health and longevity? Dr. Shannon breaks it down in this episode.
Studies referenced:
https://www.thieme-connect.com/products/ejournals/html/10.1055/a-1664-8701
https://pubmed.ncbi.nlm.nih.gov/28578612/
https://pubmed.ncbi.nlm.nih.gov/35599175/
0:00: Introduction: the spectrum of zone two cardio recommendations
3:25: Is there a gold standard application for zone two cardio?
6:42: Are “optimal routines” realistic?
8:50: What is zone two cardio?
10:15: What is metabolic flexibility?
11:44: Why should we care about mitochondrial health?
15:00: How does zone two cardio affect metabolic flexibility?
18:40: Is zone two cardio the only way to improve metabolic flexibility?
20:10: Framework for muscle building
22:01: Lifting to improve mitochondrial density
23:35: How to improve aerobic capacity while building muscle
25:55: The effect of superset training for VO2 Max
27:18: Should you still do cardio?
31:52: How to include zone two in your routine
32:22: Conclusion
Try the new Evlo
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew Jan 04, 2024

Show notes

If you consume any wellness content, you may have noticed increased attention on insulin and blood sugar. What does it mean to be "insulin resistant," and what are the symptoms to look for? How can insulin resistance affect fitness results? How can we improve our insulin sensitivity with diet, lifestyle, and exercise? Katherine Andrew, Registered Dietitian, and I discuss these topics and more.
0:00: Introduction
1:44: What is blood sugar and insulin?
4:42: When does the body tap into the liver for stored glycogen vs. fat stores?
8:30: How do frequent, small meals affect blood sugar?
10:20: Insulin resistance
14:00: Why is insulin resistance a problem?
18:50: Can you be insulin resistant while being lean?
21:00: Symptoms of insulin resistance
25:18: How does insulin resistance affect fitness results?
29:21: What can you do to improve insulin resistance?
39:58: Physical factors that can affect blood sugar
42:50: The role of nutrition in improving insulin resistance
49:55: How do you know what the “right eating window” is for you?
53:00: How to know you’re on the right track
Try the new Evlo
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

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