The Dr. Shannon Show

Latest Episodes:

#95: Improve results without overworking: what NOT to do Jan 05, 2023

Show notes

If improving body composition (and sustaining it) is your goal, overworking is not the answer. In this episode, I provide the first half of a workshop that I led on the Evlo membership. I debunk myths, filter the noise, reference recent research, and guide you on what to avoid and what to focus on for better results without depleting yourself.
0:00: Introduction
2:58: Workshop introduction
10:38: Common fitness mistakes
11:28: Common fitness mistakes: moderate-intensity category
19:33: Common fitness mistakes: low-intensity category
25:54: How fitness actually works
28:35: Top concerns when suggest focusing on muscle building

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14 day Evlo trial

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

#94: The biggest fitness mistake that backfires in the new year Dec 29, 2022

Show notes

There is a common mistake people make in the new year: they cut calories too low and add too much cardio. I speak on the science behind how this affects your metabolism and why it often leaves you in a worse place than when you started. I give my suggestion on what to focus on instead.
0:00: Introduction
00:43: The common New Year mistake
2:10: Why under eating and overdoing cardio backfires
8:50: What to do instead

Free workshop - 1/2/2023

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14 day Evlo trial

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

#93: My body recomposition journey this year Dec 22, 2022

Show notes

In this episode, I talk about how I changed my body composition this year through a muscle-forward approach and gentle consistency.
0:00: Introduction
3:06: Misconceptions about a muscle-forward approach
7:10: Things to consider before hearing Dr. Shannon’s results
8:23: Dr. Shannon’s results of 2023
11:10: Setting the foundation for these results
16:42: What Dr. Shannon learned this year
21:00: Nutrition
23:25: Workouts
24: 53: Goals moving forward

Free workshop - 1/2/2023

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14 day Evlo trial

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

#92: An endocrinologist's view on "balancing hormones" with Dr. Arti Thangadu Dec 15, 2022

Show notes

Dr. Arti Thangudu is an Endocrinologist and triple board-certified MD. In this episode, Dr. Thangudu debunks myths around "hormone balance," specifically thyroid hormone. We discuss weight loss and cortisol, CGMs, "balancing" blood glucose, and more.
00: Introduction
2:22: Myths about "hormone balance"
7:45: Exercise and hormone health
12:03: Overexercise and chronic stress
19:17: Continuous glucose monitors and the general public
24:50 Food and blood sugar
8 free Evlo classes

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14 day Evlo trial

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

#91: How to utilize cycle syncing while still keeping your workouts effective Dec 08, 2022

Show notes

Cycle syncing is very popular right now. On the one hand, we love that it encourages you to step away from the constant torturous workouts and vary your intensity based on how you're feeling. There is not a lot of research on the effectiveness of cycle syncing, but Dr. Shannon and Dr. Payton share their thoughts, and how to use cycle syncing to keep your body balanced.
0:00: Introduction
1:56: What is cycle synching?
4:00: Why we like this trend
6:42: Is it cycle synching that’s balancing your hormones?
8:23: Muscle effects on hormones
10:24: Misconceptions about gaining muscle
12:30: Can you gain muscle while following typical cycle synching model?
15:02: Using trackers for cycle synching
19:10: Using Evlo while cycle synching

8 free Evlo classes

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14 day Evlo trial

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

#90: A hypertrophy guide for the modern woman who struggles to build muscle Dec 01, 2022

Show notes

This episode is not for beginners - but for the modern woman who is training but struggling to see results. We review the "5 basics," and I give more advanced tips on how to make your workouts higher payoff without depleting you.
0:00: Introduction
8:33: Reviewing the 5 basics
12:16: Tips for programming
14:38: Tips for exercise selection
19:56: Tips for progressive overload
30:53: How many sets do you need for muscle growth?
35:14: Tips for nutrition
36:35: Tips for recovery
39:56: Summary

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Blog - Calculate 1 rep max

8 free Evlo classes

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14 day Evlo trial
Study about heavy vs. lighter lifting
Meta-analysis about sets/week

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

#89: Thanksgiving episode - why trying to "burn off" holiday food won't work, and what to do instead Nov 24, 2022

Show notes

Burning off holiday food is ineffective and can taint your relationship with food and exercise. In this episode, I speak about how to re-wire your brain around food and exercise this time of year. I also talk about how your workouts can benefit from enjoying larger meals this time of year.
0:00: Introduction
2:20: Neuroplasticity
8:08: Why burning off what you eat is not an effective strategy
10:49: Recommendation for your workout the day after Thanksgiving

8 free Evlo classes

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14 day Evlo trial

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

#88: Improve your relationship with food with Miranda Galati, RD Nov 17, 2022

Show notes

Did you know that many "weight loss" plans intentionally drop your calories too low, so you often gain the weight back and have to return to their program? Registered Dietitian Miranda Galati speaks to this problem and how to build a better relationship with food. We discuss a balanced plate, emotional vs. physical hunger, and more.
0:00: Introduction
3:13: Miranda’s personal relationship with food and exercise
9:34: Potential long-term consequences of not addressing gut issues
11:39: Miranda’s current philosophies on nutrition
15:07: Differences between emotional and physical hunger
21:15: The balanced plate
24:16: The impact of stress
28:21: Miranda’s experience with Evlo
31:31: “Tune out the noise and turn inward”
34:17: How to work with Miranda

Free guide from Miranda: How to find balance with food
Miranda on Tiktok
Miranda on IG
8 free Evlo classes

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14 day Evlo trial

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

#87: How to adjust your routine to continue progressing around the holidays Nov 10, 2022

Show notes

We tend to fall into two patterns over the holidays:
1. You add extra cardio to "burn off" food that you enjoyed over holiday parties

or
2. You get so overwhelmed that you throw in the towel completely.

In this episode, I explain how longer, moderate-intensity workouts are not the answer this time of year and how to set an effective routine that will not burn you out.
0:00: Introduction
2:54: Typical holiday exercise patterns vs. a new approach
5:50: The stress bucket
11:00: Dr. Shannon's personal example
17:31: How to build an effective program without burning out
20:22: Moderate intensity fitness classes
24:20: How to adapt your schedule around the holidays
26:50: Incorporate more time for relaxation
27:46: How to assess if your routine is overflowing your stress bucket
34:35: Summary

8 free Evlo classes

Follow Dr. Shannon on IG

14 day Evlo trial
BEST OF WEEK SIGNUP (sign up before 11/13/22)

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

OQM #11: How many steps should you be taking for weight loss? Nov 07, 2022

Show notes

How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode.

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