The Dr. Shannon Show

Latest Episodes:

#116: Fear of gaining weight from doing less Jun 01, 2023

Show notes

If your body is feeling broken down from a lot of intense exercise but you're afraid that doing less will cause weight gain, this episode is for you.
0:00: Introduction
0:50: Shannon’s experience with overexercise
7:15: Energy expenditure
11:15: Fitness watches
12:30: Why trackers are not an accurate representation of energy expended
17:30: Example of this energy expenditure
20:35: Bottom line
22:30: Burnout Bootcamp

Study referenced
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#115: Nervous system tools to improve your results May 25, 2023

Show notes

Better software makes for better functioning hardware.
In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system).
Improving our visual and vestibular system can make it easier for us to see results from our workouts and will allow us more freedom of movement along the way.
4:00 Nervous system input

8:10 The cause of muscle tightness

10:33 Visual and vestibular input

14:05 Proprioceptive system

18:42 How these systems affect exercise

21:00 How to improve your vestibular system

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#114: Do women HAVE to lift heavy? May 18, 2023

Show notes

Do women HAVE to lift heavy to see muscle growth and stay strong as we age? The answer in Shannon's perspective: no. Current literature suggests that you can use a wide variety of loading ranges, and still see muscle growth and results. Shannon explores why this is being recommended and challenges the idea that you have to lift heavy to improve body composition, improve muscle mass, and stay healthy as you age.
0:00: Introduction
2:07: Do you have to lift heavy to see results?
4:24: Should perimenopausal women do hypertrophy or strength training?
7:55: Hypertrophy and strength gains cannot be fully separated
9:05: Muscle fiber recruitment
10:00: Mechanical load to the muscles
11:54: Heavy lifting and joint health considerations
14:12: Changes that occur during peri- and postmenopause
19:40: Lifting heavy weights is not required for a strong muscle stimulus
25:22: Summary

Study referenced
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#113: Improving endocrine dysfunction and fertility with Dr. Audrey Gaskins May 11, 2023

Show notes

Reproductive health is a sign of overall health. Lifestyle, environmental, and dietary changes can improve endocrine health, fertility and have long-term health benefits. Dr. Audrey Gaskins talks about lifestyle, dietary, and exercise modifications to improve reproductive health.
0:00: Introduction
3:30: Dr. Gaskins’s research focus
4:58: Fertility endpoints and time windows
6:12: “Lowest hanging fruit” for improving fertility
10:00: Environmental factors that can affect fertility
16:09: Symptoms of endocrine disruption
20:15: Exercise recommendations for women who are trying to conceive
23:38: Does exercise affect male fertility?
24:35: The benefit of weight training for female fertility
25:25: The 3 pillars for overall and reproductive health

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#112: Is cardio making your stress better or worse? May 04, 2023

Show notes

Are you someone who uses exercise as "therapy"? Exercise can improve stress resilience, but it can also add to your stress. Chronic stress can contribute to body composition changes, metabolic disease, and more. In this episode, Shannon discusses how chronic stress affects your hormones, how to know if you are chronically stressed, and how to identify if your workouts are adding or subtracting to your stress levels.
0:00: Introduction
1:12: How does stress affect your hormones and nervous system?
6:15: The relationship between cortisol and insulin
7:48: Shannon’s personal experience with stress and body composition
14:20: How do you know if you’re in chronic stress mode?
15:14: How can we use exercise to make us more stress resilient?
21:11: Endorphins
23:22: Will you gain weight if you back off of your exercise intensity?
24:46: Shannon’s thoughts on why exercise should not be used as therapy
27:17: Summary and key takeaways

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#111: Weight loss drugs: Ozempic, Wegovy, and more with Dr. Arti Thangudu Apr 27, 2023

Show notes

Semaglutide is a drug that you may have heard of under the brand names Ozempic or Wegovy. This drug is used to treat diabetes but is also used for weight loss. In today's episode, endocrinologist Dr. Arti Thangudu breaks down who this drug is indicated for, who it is NOT indicated for, the side effects, and more.
0:00: Introduction
2:24: What is Semaglutide and how does it work?
5:15: How do these medications impact weight and appetite?
7:14: Are there any effects on mental health?
8:17: Who is this indicated for?
13:05: How is social media affecting the supply of this medication?
15:35: Who shouldn’t be taking this medication? And who should or should not prescribe it?
19:10: The effects on lean muscle mass
21:10: Mistakes in prescribing these medications
24:20: Should you be on these medications long term?
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#110: Tools to improve muscle activation & results from training Apr 20, 2023

Show notes

The somatic nervous system is responsible for sending your brain information via your five senses. You can use tools such as mobility and touch to stimulate your somatic nervous system, improving your brain's "map" to your muscles and therefore improving activation in your workouts.
0:00: Introduction
3:38: What is the somatic nervous system?
6:53: Inputs and outputs
9:45: Stimulating mechanoreceptors to improve your results
14:30: Tools for improving the motor map of the body
21:13: Jammed joints lead to weak muscles
25:25: Using physical touch to improve muscle activation
26:44: Summary

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#109: How to train your nervous system Apr 13, 2023

Show notes

We train our muscles and our cardiovascular system. We can also train the network that we don't see: our nervous system.
In this episode, Shannon focused on the autonomic nervous system. She talks about sympathetic and parasympathetic activation and how each influences your fitness results. She provides tangible tools and takeaways to start training your nervous system more effectively.
0:00: Intro

3:16 Breaking down the different parts of the nervous system

6:27 How your nervous system heals your body post-exercise

11:27 How does the act of exercising affect your autonomic nervous system?

13:05 How to know whether your workout activated your parasympathetic nervous system or your sympathetic nervous system

15:00 How the nervous system is activated with strength training

17:25 Is stimulating your sympathetic nervous system necessary to see results?

22:00 How to know if you’re in a chronic state of sympathetic nervous activation

22:45 What to do if you identify you’re in a chronic sympathetic state

25:20 How to assess if you aren’t recovering

28:37 How to train you autonomic nervous system

29:31 How to train your nervous system in your warm-ups

34:35 How to train your nervous system in your cool-downs

38:57 Summary

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#108: Nutrition and leanness with Hope Brandt, RD Apr 06, 2023

Show notes

If getting leaner is your goal, nutrition should be your main focus. In this episode, I talk to Registered Dietitian Hope Fitzgerald Brandt. We talk about her own journey with weight loss, what to change if you have a lot of weight to lose, and what to tweak if you have the last 10 lbs or so to lose.
0:00: Introduction
3:58: How Hope approaches weight loss and aesthetic goals
5:35: Hope’s personal journey with weight loss
9:30: Going beyond “eating clean”
11:50: What does it mean to be in a slight caloric deficit?
18:10: Protein recommendations
21:22: What to do if you don’t want to track macronutrients
25:55: Myth busting: “Starvation mode”
33:14: A conversation around hormones
35:45: Overview of how to change your nutritional approach
38:25: How to work with Hope

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#107: Exercise and leanness Mar 30, 2023

Show notes

"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episode, Shannon breaks down how exercise affects leanness.
0:00: Introduction
1:43: Low Energy Availability (LEA)
7:22: Systematic Review of exercise alone for weight loss
9:20: Fitness trackers and weight loss
14:42: How exercise CAN affect weight loss
17:15: How does exercise use fat as fuel?
23:00: Should you increase your step count to accelerate weight loss?
24:15: How much exercise should you be doing if leanness is your goal?
28:27: Should you track your cardio, strength training, or calories burned?

First systematic review referenced
Study about fitness trackers
Study about weight loss and steps
Free Evlo Workshop
Free Evlo 101 class
14 day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram
Follow Fit Body, Happy Joints on Tiktok

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

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