The Dr. Shannon Show

Latest Episodes:

Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD Feb 18, 2025

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If you have a body recomposition goal, you will calculate your total daily energy expenditure to give you a calorie goal for the day. But what if that number feels too low? Hope Brandt, RD answers this today.

Hope's website
Hope's IG

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

Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more Feb 14, 2025

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Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like:
How do you track muscle growth without getting a DEXA scan?
How long should you wait before seeing a provider if you're not seeing results?

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

#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It Feb 13, 2025

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Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, have you ever felt like you're doing "all the right things" and working hard but not seeing any progress? Today, Shannon will discuss the hormonal reasons why burnout happens and how it can lead to an anti-recomposition environment in which losing fat and/or building muscle becomes difficult. Shannon will also discuss symptoms to look for that indicate burnout and where to place your efforts instead.

0:00: Introduction to "anti-recomposition"

2:03: Effects of overtraining

5:45: Am I suffering from burnout?

8:43: Qualities to avoid in a workout program

14:30: Qualities to look for in a workout program

17:10: What kind of results should I expect?

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

Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD Feb 11, 2025

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Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered Dietitian, Allie Chilcote.

Work with Allie
Follow Allie on IG

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

#204: Does strength training double as cardio? Feb 06, 2025

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You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishing the differences between traditional strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HIIT, traditional strength training, and circuit training.

0:00: Introduction

1:40: Benefits of steady state cardio

6:05: Benefits of HIIT

7:18: Does strength training count as cardio?

11:39: How does circuit training affect cardiovascular health?

14:00: Dosage of strength training & cardio

17:10: Summary

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

Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD Feb 04, 2025

Show notes

When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these things are discussed in today's installment of ASK an RD, with our guest, Hope Brandt, RD.

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

#203: Can you target different portions of the same muscle? Breaking down regional hypertrophy Jan 30, 2025

Show notes

Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for complete muscle growth.
0:00: Introduction
1:18: Defining regional hypertrophy
2:40: Regional hypertrophy in the hamstrings
6:18: Regional hypertrophy in the quads
8:00: Regional hypertrophy in the glute max
12:40: Regional hypertrophy in the glute med
14:50: Regional hypertrophy in the inner thighs
16:54: Regional hypertrophy in the abdominals
18:55: Regional hypertrophy in the upper body
22:05: Key takeaways

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

Ask an RD: How much protein can you eat at one time? With Hope Brandt, RD Jan 28, 2025

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In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal?

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

#202: 200TH EPISODE BEST OF: Pilates & Megaformer: do they build muscle, tone, or "lengthen?" Jan 23, 2025

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In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pilates, barre, and megaformer methods build muscle. They also discuss the potential benefits of these methods and how/if to include them in your routine.
0:00: Introduction
2:35: Defining Pilates
5:14: Does high-rep, low-load training build muscle?
9:54: Benefits of Pilates
14:45: If I'm shaking or burning am I building muscle?
17: 30: Will Pilates make me "long and lean" ?
25:42: Lagree and Megaformer
30:20: Does "hard" equal effective?
34:50: Can you combine Evlo with Pilates?

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

Ask an RD: How do you avoid, prevent, and improve bloating? With Allie Chilcote, MS, RD, LD Jan 21, 2025

Show notes

Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode with Functional Medicine Registered Dietitian, Allie Chilcote.
Work with Allie
Follow Allie on IG

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

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