The Dr. Shannon Show

Latest Episodes:

#146: Metabolic adaptation and fitness challenges Dec 28, 2023

Show notes

Have you ever started a fitness challenge just to find yourself back at square one shortly after it ended? In this episode, we discuss why I'm not a fan of time-based, extreme fitness challenges and the metabolic adaptations that occur with extreme diets and exercise routines.
0:00: Introduction
3:00: Building muscle and time-bound challenges
5:00: Metabolic adaption
11:40: Do challenges help start new habits?
13:20: The benefits of following a gentle, strength-based program
16:06: How Evlo sets you up for sustainable success

Episode #139 (referenced in episode)
Get on our email list
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#145: Do heavy weights "bulk" and does Pilates "tone"? Dec 21, 2023

Show notes

You can find anecdotes everywhere that heavy weights "bulk" and Pilates-type movements provide a long, lean, toned body. Is there any truth behind these anecdotes? And further, do you HAVE to lift heavy weights to build muscle? Does Pilates build muscle? These are all questions that Shannon discusses in today's episode.
0:00: Introduction
4:00: What research says about exercise and body composition
7:40: Does the “burn” cause muscle growth?
10:10: Challenge to the muscle
11:54: Does Pilates build muscle?
18:12: Aesthetic differences between the two groups
25:15: Exercise for muscle growth
27:30: The middle ground of fitness
29:30: Summary
Study referenced
Get on our email list
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#144: Nutrition and exercise for fertility Dec 14, 2023

Show notes

In this episode, Dr. Shannon interviews Becca Romero about all things nutrition and fertility. They touch on women's and men's fertility, micronutrients, exercise, and more.
0:00: Introduction
2:30: Importance of eating enough when trying to conceive
7:00: Blood sugar balancing and fertility
15:56: Other nutrition considerations for conceiving
17:17: Vegan/Vegetarian considerations and the effect on fertility
19:10: Importance of micronutrients
25:26: Fitness adaptations when trying to conceive
30:30: When is it time to work with a nutrition specialist?
34:50: Ovulation and cycle tracking
38:18: Men and fertility
43:00: How to work with Becca

Try the NEW Evlo Platform
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#143: How and when to take a deload week Dec 07, 2023

Show notes

Deload weeks, or as we call them, "Reset Weeks," can help manage fatigue, avoid plateaus, and improve recovery. Dr. Shannon discusses some updates to her protocols around Reset Weeks based on current literature.
0:00: Introduction
5:00: How to “deload”
11:00: What happens after a Reset Week?
12:30: How often should you take these weeks?
17:25: FAQ: “Will I lose muscle if I take time off?”
20:32: FAQ: “How should I eat during Reset Weeks?”
22:30: The new Evlo membership

Studies referenced:
https://www.mdpi.com/1422-0067/23/10/5431
https://sportrxiv.org/index.php/server/preprint/view/302
https://www.nature.com/articles/s41598-018-20287-3
https://journals.lww.com/nsca-jscr/FullText/2017/04000/Resistance_Training_Induced_Elevations_in_Muscular.1.aspx
Try the NEW Evlo Platform
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#142: Are "functional exercises" necessary? Nov 30, 2023

Show notes

Do you HAVE to squat and deadlift to maintain your functional strength throughout your life? Dr. Payton and Dr. Shannon discuss misconceptions about choosing "functional" exercises.
Study referenced
0:00: Introduction
1:10: What is “functional fitness”?
4:33: Are other exercises not helping with function?
9:50: How muscles are loaded
10:45: Sport-specific training
15:44: Summary
14-day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#141: Thanksgiving episode: Why you can't "burn off" what you eat, and how to manage blood sugar spikes Nov 23, 2023

Show notes

Every year, Shannon releases a "Thanksgiving" episode centered around exercise and food. This year, she's speaking to something that is common around this time of year - using exercise as a tool to "burn off" your food. She discusses why this isn't possible and how to re-wire your relationship to exercise and food. She also discusses how to add gentle movement to manage a glucose spike and feel better after a large meal.
0:00: Introduction
6:00: Why we can’t “earn” our food
13:12: How can you feel better on Thanksgiving?
16:26: How insulin sensitivity can play a role
18:00: How you can use post-meal movement to your advantage

Study 1 referenced
Study 2 referenced
14-day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#140: Body recomposition when you're sleep deprived: a follow up to last week's episode Nov 16, 2023

Show notes

In last week's episode, we talked about habits necessary for body recomposition. We discussed the importance of sleep and how fitness results are more difficult to attain without proper sleep.
But what if you're in a season of life where sleep deprivation is unavoidable? Can you still see fitness results?
Short answer: yes. Dr. Shannon and Registered Dietitian Hope Brandt speak on how to adjust nutrition and fitness when you're sleep-deprived to continue progressing towards body recomposition.
0:00: Introduction
3:20: Mitigating the effects of sleep deprivation
6:48: How eating high protein helps when sleep in lacking
8:63: Calorie deficits and sleep deprivation
12:08: What is a moderate calorie deficit?
16:48: Training and sleep deprivation
19:52: Hope’s experience with training postpartum
22:58: Fueling before/after workouts
27:43: Summary
Follow Hope on IG
Work with Hope
14-day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#139: The psychology of habit forming for body recomposition Nov 09, 2023

Show notes

Since body recomposition requires slow and steady changes, it requires lifestyle and habit changes. In this episode, Shannon discusses the habits necessary for body recomposition and discusses the basics of forming habits.
0:00: Introduction
5:45: Important factors for body recomposition
6:40: Sleep and body recomposition
9:50: Nutrition and body recomposition
14:00: Exercise and body recomposition
15:15: Habit forming
19:35: Stages of forming a new habit

14-day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#138: The best time of day to workout, hip thrusts vs. lunges, kegels during core work, and more Nov 02, 2023

Show notes

Enjoy this Q&A podcast episode with Shannon, where she addresses some common question from Evlo members!
0:23: What is the best time of day to work out?
1:30: Should I prioritize exercises where I can “feel” my glutes over other exercises?
8:09: How can I apply the principles from this podcast to any group exercise class?
12:14: Is the 4X per week Evlo track as effective as the other tracks?
14:22: Should I be doing kegels during core work?
15:36: Is standing ab work effective?

14-day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

#137: Carb cycling with Esosa Osagiede, RD Oct 26, 2023

Show notes

Carb cycling is a nutrition method for body recomposition. In this episode, Shannon interviews Esosa Osagiede, a Registered Dietitian, to discuss what carb cycling is, how to do it, and when it is and isn't appropriate.
0:00: Introduction
2:50: What is carb cycling?
4:55: What if people are afraid of eating carbs?
6:00: Importance of including carbohydrates
8:15: An example week of carb cycling
13:55: Being in a moderate calorie deficit
16:40: Caloric needs and mass
18:45: Food before/after a workout
25:00: Carb-heavy days
28:00: Plate method
30:40: Beginner tips and thoughts
33:00: How to work with Esosa

Follow Esosa on Instagram
14-day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected