The Dr. Shannon Show

Latest Episodes:

#66: To fast or not to fast? With Katherine Andrew Jun 16, 2022

Show notes

Katherine Andrew, Functional Registered Dietitian, dives into what the audience can take away from two of our recent podcasts with Dr. Ben Bikman and Dr. Stacy Sims. These two experts have conflicting opinions about fasting and carbs, and Katherine is giving us digestible action items to create nutrition around your fitness that works. We talk about her opinion on fasting, symptoms to look for that would imply fasting isn't working for you, fasting depending on training load, carb recommendations, and more.
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#65: How women should eat around their training with Dr. Stacy Sims Jun 09, 2022

Show notes

Dr. Stacy Sims speaks on how to eat and train to optimize your body as a female. We talk about mistakes women make with nutrition around their fitness, her opinions on fasting, and more. Dr. Sims is an exercise physiologist and nutrition scientist who aims to improve research around women's training and physiology.
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#64: Mistakes and misconceptions about high-intensity training with Dr. Payton Busker Jun 02, 2022

Show notes

There are many mistakes and misconceptions when it comes to high-intensity training. This episode breaks down how to add high intensity (or not) in a way that will benefit your body instead of hurt your body. In this episode, Dr. Shannon has a discussion with Evlo teacher and Doctor of Physical Therapy, Payton Busker.
1:50 What is high intensity?

4:34 Benefits of high intensity

13:38 How often to integrate HIIT

17:58 Can you get the benefits of high intensity without traditional high intensity workouts

24:09 How the nervous system plays a role in exercise

27:30 Adding HIIT back to your routine after joint pain

33:02 The process of switching up your routine

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#63: Metabolism and insulin with Dr. Ben Bikman May 26, 2022

Show notes

Metabolic scientist, Dr. Ben Bikman, talks about insulin sensitivity and metabolism in this week's episode. He breaks down why we should all improve our insulin sensitivity and his educated opinions on how to do it. He also breaks down some myths about metabolism and talks about burning calories.
4:40 What is considered optimal metabolic health?

5:30 What is Insulin?

11:30 Can healthy, fit people have insulin resistance issues?

20:18 How to improve insulin sensitivity and shrink fat cells

26:05 Fasting and cortisol levels

27:48 How can exercise improve insulin sensitivity?

30:55 How does muscle adaptation factor into insulin sensitivity?

32:37 Calories In, Calories Out

36:50 Does cutting calories reduce your metabolism?

41:16 Eating before and after exercise
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#62: What foam rolling is and isn't doing for your body May 19, 2022

Show notes

Is there a place for foam rolling? In this episode, I talk about how foam rolling/massage guns/etc. affects your body. I talk about how foam rolling can be a band-aide to a damaging routine and how to use foam rollers if you choose.
1:35 Mechanoreceptor stimulation by foam rolling

3:37 What foam rolling won’t do

6:47 Should you be foam rolling?

11:01 Better inputs create better outputs

14:45 The Evlo joint stability program for recovery

15:50 Is there a place for foam rolling in your routine?

16:32 Shannon’s recommendation for how to foam roll

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#61: Why endless cardio is not the answer with Doug Britnole May 12, 2022

Show notes

Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about how your body adapts to cardio and how "eat less, move more" is oversimplified.

1:34 Evlo Member Story

9:00 Conversation with Doug

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#60: Why "functional" exercise isn't necessarily better with Doug Brignole May 05, 2022

Show notes

Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about some of the antiquated beliefs in the fitness industry, namely that your exercise has to be "functional."
3:48 What are the biggest fitness myths out there

7:29 Doug’s thoughts on functional exercise

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#59: Low-impact doesn't always mean low joint-stress Apr 28, 2022

Show notes

Low-impact workouts aren't always less joint stress. Exercise selection, variety, and dosage are more important than just doing workouts with no jumping. In this episode, we'll talk about how to make your low-impact workouts effective AND less strain on your joints.
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2:28 Dosage and repetition of low impact movement

5:40 Are fitness classes more joint-friendly?

7:24 The importance of exercise selection

11:00 Low impact and late phase loaded exercises

19:50 Making low impact workouts more effective

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#58: What reformer Pilates is and isn't doing for your body with Dr. Payton Busker Apr 21, 2022

Show notes

Dr. Payton Busker PT, DPT, is talking all about reformer Pilates and how it affects your body. We talk extensively about core, posture, and how genetics play a large role in your body's adaptation to exercise.
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6:27 What happens to your body during a reformer pilates class?

9:06 The difference between reformer pilates and Evlo

14:12 The difference between a workout being hard and a workout being effective

21:07 The Pilates Instructor Body Type

25:12 Pilates for core work

32:13 Working your core every day

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#57: The top 7 mistakes millennial women are making in their workouts Apr 14, 2022

Show notes

Let's be honest; millennial women are BUSY. We want to spend our energy in ways that will work for us, not against us. In this episode, Shannon discusses some common mistakes that millennial women make in their workouts and how to direct their energy more effectively.
1:30 The best ways to use your energy

3:59 Ditching your fitness watch

4:42 The myth around calorie burn

9:38 Overdoing spinning classes

13:57 The importance of resistance training

16:48 The problem with running marathons

18:36 Doing the same movements or only working the same muscles

20:19 Having no structure to your workouts

25:02 Not listening to your body
26:50 Thinking that joint pain is normal

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