The Dr. Shannon Show

Latest Episodes:

#201: 200TH BEST OF: Zone 2 cardio Jan 16, 2025

Show notes

What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio.
0:00: Introduction
1:09: What is zone 2 cardio?
4:34: Zone 2 cardio vs. zone 3 cardio
6:15: Do women need to do zone 2 cardio?
7:39: Zone 2 cardio and body composition
9:23: Does walking count as zone 2 cardio?
13:08: Zone 2 cardio recommendations

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Ask an RD: Are sugar alternatives really "better" than table sugar? With Hope Brandt, RD Jan 14, 2025

Show notes

In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently.
Hope's website
Hope's IG

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#200: 200TH EPISODE BEST OF: Metabolism Jan 09, 2025

Show notes

In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences metabolism.
References:
Paper 1
Paper 2
Paper 3
Paper 4
0:00: Introduction
2:25: The science of how we burn calories
6:42: How our metabolism changes as we age
11:40: How muscle effects metabolism
14:20: Takeaways

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Ask an RD: Intuitive eating vs. dieting - which is better for my goals? With Miranda Galati, RD Jan 07, 2025

Show notes

Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each.
Miranda's IG
Miranda's TikTok
Real Life Nutritionist

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#199: The benefits, risks, and uses for GLP1s like Ozempic and Wegovy with McCall McPherson PA-C Jan 02, 2025

Show notes

McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss.
Modern Thyroid Clinic Website
Modern Weight Loss Website
McCall's IG
0:00: Introduction
3:40: What are GLP-1s?
5:20: How do GLP-1s affect your brain chemistry?
8:45: Dosing GLP-1s, muscle loss, and exercise
13:08: Who can benefit from GLP-1s?
17:00: Side effects and risks of GLP-1s
23:20: Public perception of GLP-1s
25:57: GLP1s and perimenopause
28:38: Other benefits of GLP-1s
33:13: GLP1s and fertility
35:05: Are there long term risks of GLP-1s?
38:53: What to do if you're interested in starting GLP-1s
41:34: Symptoms of inflammation
42:27: McCall's final thoughts

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Ask an RD: I don't want to track my calories, how can I reach my body composition goals? Dec 31, 2024

Show notes

Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food.
Hope's website
Hope's IG

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

#198: Fitness Trackers: What Features are Important? Dec 26, 2024

Show notes

In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also reviews the Oura ring.
0:00: Shannon's opinion on fitness trackers
1:50: Reliability of tracking steps and calories burned
3:12: Measuring VO2max
4:10: Measuring recovery
5:42: Fertility tracking
6:20: Summary
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Coffee Chat: My journey of building 5lb of muscle and body recomposition Dec 20, 2024

Show notes

I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I've changed in my training and nutrition to reach this goal.

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#197: How to Build 5lb of Muscle in 2025 Dec 19, 2024

Show notes

Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve your energy. Muscle tissue isn't optional, and it doesn't just impact you in the short-term. It's essential to live a long, healthy life.
Shannon will teach you how to train and eat to build 5lb of muscle in 2025. Grab a pen and paper, as she'll help you calculate your calorie needs if body recomposition (fat loss alongside muscle gain) is your goal.
If you want structured workouts to help you build muscle in 2025, you can join Evlo for the month of January for free. New members only. Sign up between December 29th and January 1st. Join at evlofitness.com.
0:00: Introduction
1:48: Why should you build 5 lbs of muscle?
6:57: Timeline for gaining muscle
9:37: Factors that influence the ability to gain lean mass
15:30: Muscle maintenance vs muscle gain
16:58: What does gaining 5 lbs of muscle look like?
17:53: How to build 5 lbs of muscle
21:30: How to calculate calorie needs for body composition
25:33: How to measure muscle gain
26:57: Let's build 5 lbs of muscle 2025
30:51: Take a free Evlo Upper Body Build class
BMR calculator
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on Instagram

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

#196: How walking affects body composition Dec 12, 2024

Show notes

Body composition is the ratio of lean mass to fat mass. Generally, the higher this ratio, the better. How does walking affect body composition? Does walking burn fat? Does walking build muscle? Dr. Shannon discusses this today.
0:00: Body composition and walking
1:53: Relationship between dosage of walking and body composition
4:13: Walking intensity
5:15: How walking affects hormones that influence body composition
6:31: Summary
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on Instagram

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

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