The Dr. Shannon Show

Latest Episodes:

#56: BONUS: My experience with a reset week Apr 11, 2022

Show notes

I've been a hypocrite. I haven't practiced what I preach in taking enough recovery. In this episode, I recount my personal experiences on why I decided to take a reset week, what I'm learning, and how to identify a need for one in the future.
0:30 What is a reset week?

3:45 How burnout can benefit you

5:17 What lead to a reset week

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#55: It's time for me to take a reset week Apr 07, 2022

Show notes

I preach the importance of rest and recommend everyone take a "reset week" every 8-12 weeks (check out episode #30 to learn why a reset week is beneficial). But this week, it's my turn. I will be taking a step back from work and workouts to allow my brain and body to rest. I will be back next week with new content, more inspired and excited than ever! I'll also share what I'm doing on my reset week on my IG. Follow along @dr.shannon.dpt. See you all next week!

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

#54: How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease Mar 31, 2022

Show notes

Oxidative stress can cause problems in our bodies: it accelerates aging, contributes to fatigue and muscle wasting, and is linked to other chronic diseases. But what is oxidative stress, and how can we manage it? Shannon answers those two questions in this podcast.
3:06 How breath work and post-workout meditation/relaxation can benefit your workout

4:13 What is oxidative stress?

8:23 Symptoms of oxidative stress

10:47 The two ways to manage oxidative stress

16:22 Meditating after your workout

17:16 Why we do breath work and relaxation in every Evlo class

Study #1 referenced
Study #2 referenced
8 free Evlo classes

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

#53: Neurons that fire together wire together: how to apply this powerful tool to your workouts Mar 24, 2022

Show notes

Biomechanics, progressive overload, and programming are all crucial for results and feeling good throughout the process. But there's a huge piece that goes overlooked: it's our thoughts. Have you ever heard of the term "neurons that fire together, wire together?" This podcast explains how this theory can be applied to your workouts to get to the next level, improve body image, and feel better doing it.
2:17 Why exercise selections matter

3:44 Systemic fatigue vs specific fatigue

6:18 How your thoughts can affect your workout

11:33 The power of visualization during your workouts

14:55 How to implement these tools into your workouts

18:54 Passing through Neutral

Dr. Payton's blog post
Study #1
Study #2
8 free Evlo classes

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14 day Evlo trial

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

#52: Beginner weight gain is normal: what could be happening, and why to stay the course Mar 17, 2022

Show notes

Have you noticed some initial weight gain when you first start a program? Shannon discusses that beginner weight gain is commonly swelling, not necessarily fat gain, and probably not something to worry about.
This podcast is NOT a weight loss podcast, nor is Evlo a weight loss program. But it is important to understand how our body may respond to exercise. Shannon talks about what could be happening if you are experiencing weight gain, especially when you first start a new routine.
4:19 Why weight gain is normal in the beginning

5:40 Gaining muscle vs gaining fat

8:20 Increase in body composition

9:24 Cell swelling

9:56 Exercise-induced muscle damage (EIMD)

13:54 When to be concerned about swelling

16:14 Exercise dosage for proper recovery

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Study referenced on swelling

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

#51: When to mix it up vs. keep it the same Mar 10, 2022

Show notes

Should you always keep your body guessing? The answer is yes and no - it depends on your goal. There is a time and place for mixing it up, and there's also a time and place for keeping it the same. Listen to this week's episode to learn more.
0:45 Why mixing it up doesn’t solve a plateau

2:01 Muscle Confusion Myth

2:30 What stimulates muscle change

3:56 Neural Adaptation

5:58 How to progressively overload your muscles

11:16 When it’s beneficial to move your body in different ways

Reset week podcast
8 free Evlo classes
Follow Dr. Shannon on IG
14 day Evlo trial

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

#50: Misleading verbiage: can you actually lengthen or change the shape of your muscles? Mar 03, 2022

Show notes

Today we are breaking down some common misleading fitness verbiage. Can you actually change the shape of your muscles or create longer muscles? Shannon breaks down what's actually happening in your body and what to expect from certain workouts.
8 free Evlo classes
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14 day Evlo trial

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

#49: Hierarchy of priorities for optimal fitness Feb 24, 2022

Show notes

Improving fitness can be overwhelming. With an abundance of information, where do you start? Your body operates as a system, and one process cannot be separated from another. If optimal fitness is your goal, understanding how some key systems and hormones work is key. We lean far too heavily on our workouts to drive results, and we don't put enough time into optimizing processes that are the true keys for driving progress.
8 free Evlo classes
Follow Dr. Shannon on IG
14 day Evlo trial
Study on sleep #1
Study on sleep #2

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

#48: How to have a stronger body and less back pain Feb 17, 2022

Show notes

Back pain is complex, and you want your workouts to be making your body stronger, not contributing to your back pain.
Shannon breaks down common reasons for inflammation, and how to implement changes that could improve back pain.
This episode is not medical advice - please seek an appointment with a medical practitioner before applying any of this information.
The five basics podcast
Podcast on nutrition for building muscle
8 free Evlo classes
Follow Dr. Shannon on IG
14 day Evlo trial

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

#47: The "secret" behind stronger arms and happier joints Feb 10, 2022

Show notes

There really isn't any secret - it's just that we match human anatomy with physics to create strong muscles with less joint wear and tear. In this episode, we talk all about mechanics of the deltoids and how to strengthen your arms in sustainable ways, and give you the tools to have less cost to the joints.
1:26 Why do Evlo members notice more muscle growth in their arms?

4:10 Targeting the deltoids

7:50 Optimal ways to work your deltoids

12:10 Why overhead presses aren’t the best way to target deltoids

16:00 Phase loading

21:43 Tips for effectively targeting your deltoids

24:26 The 5 basics: programing, exercise selection, progressive overload, nutrition, and recovery

8 free Evlo classes
Dr. Shannon's IG
14 day Evlo Trial
The Five Basics podcast

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