The Dr. Shannon Show

Latest Episodes:

#86: Why tracking calories burned is sabotaging your results. Nov 03, 2022

Show notes

Using exercise to increase your caloric burn is actually not as effective as we've been taught to believe. I explain why this is and how to use exercise in a way that will be more impactful and sustainable.
0:00: Introduction
2:35 Using exercise to build muscle vs. to “get lean”
5:42: Why burning calories is not a very important metric
11:11: Exercise selection when working out to burn more calories
12:59: “Hard exercises”/compound movements
16:30: Listening to your body
19:17: What to focus on instead

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Metabolism as you age study

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OQM #10: What to do when you hold your tension in your upper traps Oct 31, 2022

Show notes

It's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct is to push shoulders down and back, stretch, get massages, and avoid working the upper trap muscle.
Dr. Payton and Dr. Shannon discuss how these things could worsen the problem and what to try instead.
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#85: How to develop your abdominal muscles Oct 27, 2022

Show notes

There are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get enough stimulation with your upper and lower body exercises. In this episode, I discuss all those myths and how to train your abs for hypertrophy (muscle growth).
0:00: Introduction
1:12: Core Stability Program
3:18: Muscle hypertrophy
6:52: Myth: “Everything is core work”
12:27: Myth: “You should work the abdominals for 5-10 minutes straight”
15:47: Myth “You should work your abdominals every day”
17:21: Summary

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OQM #9: How to calculate the minimum amount of weight to use for muscle growth Oct 24, 2022

Show notes

You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, as long as the lift is taken close to failure.
However, there seems to be a minimum amount of resistance you need to use to grow muscles, and if you use any lighter, it doesn't seem to have much effect.
Dr. Payton and Dr. Shannon walk you through the process of calculating your one rep max, so you can work backward to figure out the minimum amount of resistance to use in each lift.
One rep max calculator

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14 day Evlo trial

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#84: Is feeling the "burn" enough to stimulate muscle growth? Oct 20, 2022

Show notes

If you've exercised, you are familiar with the love/hate relationship you have with the "muscle burn." But what is this actually doing? Is it burning fat? Is it "toning" an area? Is it building muscle? Why is it happening? All these things are discussed in this episode.
0:00: Introduction
2:00: The “3 M’s” to muscle growth
3:23: 1st M: Mechanical load (How heavy should I be lifting?)
11:15: 2nd M: Muscle damage or EIMD
14:47: 3rd M: Metabolic stress or “the burn”
19:23: Barre and Pilates
22:55: Heavy lifting does not necessarily equate to high mechanical load to the muscle
24:55: Summary

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14 day Evlo trial

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OQM #8: Why you get sore and what to do when you're sore Oct 17, 2022

Show notes

Dr. Payton and Dr. Shannon discuss:
Why you get sore
Why soreness is not a reliable indicator of your workout's effectiveness
What to do when you ARE sore
What to do when you're constantly sore

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#83: How to improve metabolic flexibility with Cynthia Thurlow Oct 13, 2022

Show notes

What does it mean to be metabolically flexible, and how can we improve our metabolic flexibility? Cynthia Thurlow is a nurse practitioner, author of Intermittent Fasting Transformation, TedX speaker, and host of the Everyday Wellness Podcast. We talk about improving insulin sensitivity, how to fast around your cycle, how to fast if you're non-cycling, and more.
0:00: Introduction
2:08: Signs/symptoms that you may be insulin resistance
6:27: Sugar burner vs. fat burner
8:45: What we do in our 30s, 40s, and 60s affects our function in our 60s and beyond
10:45: First steps to take in improving your metabolic flexibility
19:20: Fasting for individuals <35 y/o
22:21: Fasting for individuals >35 y/o
24:10: Exercising in a fasted state
28:40: Importance of building muscle mass
31:35: How to find Cynthia Thurlow
8 free Evlo classes

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14 day Evlo trial

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

OQM #7: How much cardio should I ACTUALLY be doing? Oct 10, 2022

Show notes

Cardiovascular training is important. But you don’t have to do TONS of separated cardio for your heart health.
In this episode, Shannon and Payton discuss how much cardio you actually need, different types of cardio activities, and how to incorporate HIIT training into a balanced routine!
Episode about measuring recovery

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#82: How to keep your metabolism high as you age Oct 06, 2022

Show notes

How often do we hear someone in their 30’s, 40’s, and beyond tell someone in their 20’s:
“What I would give to have my old metabolism back and eat whatever I want.”
The belief that a declining metabolism is an inevitable part of adulthood causes people to feel helpless and that they can’t do anything about it.
But emerging evidence shows that a decrease in metabolism isn’t an inevitable part of adulthood, at least in early adulthood from ages 20-60ish.
Shannon discusses this study and how to keep your metabolism high as you age.
0:00: Introduction
2:02: Description of research study
5:13: Reasons why your body composition may change as you age
7:30: Insulin sensitivity/resistance
9:41: Constrained Total Energy Expenditure
14:12: What CAN exercise do for your metabolism?
19:50: The downward spiral
20:49: The upward spiral
24:12: Does your metabolism change during menopause?
25:12: What is happening after the age of 60?

8 free Evlo classes

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14 day Evlo trial

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

OQM #6: If, when, and how should you use ankle/wrist weights? Oct 03, 2022

Show notes

Ankle and wrist weights have become increasingly popular, but what are they REALLY doing for your body? Dr. Payton and Dr. Shannon discuss their opinions on when to use ankle/wrist weights and when not to use them.

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

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