The Dr. Shannon Show

Latest Episodes:

Coffee Chat with Miranda Galati: Weight Watchers, digestive health, Evlo, and more Dec 09, 2024

Show notes

In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how under-fueling led to digestive issues and more. She discusses her current goals with nutrition and exercise and how she approaches her goals as a Registered Dietitian.

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#195: Nutrition for energy, mental health, and more with Miranda Galati, MHSc, RD Dec 05, 2024

Show notes

Dr. Shannon is joined by Registered Dietitian, Miranda Galati. They talk about how to eat for better energy, mental health, what eating at your maintenance calories feels like, and more.
Miranda's IG
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0:00: Introduction to Miranda Galati, RD
1:00: Gut-brain connection
2:47: Dietary patterns to improve mental health
5:45: How processed foods affect our blood sugar
7:20: Are all processed foods created equal?
12:09: Should we eat low-carb?
16:05: How does blood sugar affect our energy?
19:28: Ratio of carbs, fat, and protein
21:32: Micronutrients
24:41: Is dairy inflammatory?
30:40: Yo-yo dieting
33:11: What does maintenance feel like?

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#194: Thanksgiving episode: can you really "erase" a meal with exercise? Nov 28, 2024

Show notes

In this episode, Dr. Shannon discusses how we burn calories and our calorie-burning plate. She also discusses how over-indulging over the holidays will not likely lead to significant fat gain. If you tend to "punish" yourself with exercise around the holidays, this episode is for you!
0:00: Introduction
2:28: Shannon’s history with exercise
5:00: Constrained total energy expenditure theory
7:30: How many active calories can you burn in a day?
11:28: Can you burn off a Thanksgiving meal?
13:30: Should you fear holiday weight gain?
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#193: How to maintain during the holidays Nov 21, 2024

Show notes

The holiday season can be a time when consistency gets more difficult, and committing to maintenance over gains could be appropriate. But what amount of exercise will help you maintain?
0:00: Expectations for exercise during the holidays
1:58: What types of exercise should you prioritize during the holidays?
3:20: Dosage of exercise needed to maintain muscle mass
5:48: Summary
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Coffee Chat: Payton's IVF journey Nov 15, 2024

Show notes

Payton tells us about her journey with fertility, including going through IVF and loss. She openly speaks about the challenges and hurdles she's had to go through in her fertility journey and hopes her story can help others who are going through fertility struggles.

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#192: Evidence-based skincare: products, botox & filler, redlight therapy, and more with Amy Koberling Nov 14, 2024

Show notes

If you're overwhelmed with skincare, this episode is for you. I chat with Amy Koberling, a Dermatology PA, who likes to keep skincare simple and evidence-based. We discuss practical tools to improve the health and appearance of your skin.
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0:00: Introduction to Amy Koberling, PA
1:55: How exercise affects your skin
4:24: Skincare is more than just aesthetics
7:36: Steps you can take to improve your skin
14:47: Skincare treatments
17:46: Amy's thoughts on filler and botox
23:43: Validity of clean beauty products
26:51: How environmental toxins affect your skin
28:42: Foods that improve skin health
35:15: Alcohol and skin health
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Solo Coffee Chat: How I calendar each week Nov 08, 2024

Show notes

I pride myself on getting a lot done in a short amount of time, and still making time for the things in my life that are important to me like health and family. This week, I'm breaking down the calendaring technique that has changed my life and allowed me to stay on task.

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#191: The minimal effective dose for strength training and cardio Nov 07, 2024

Show notes

I'm often talking about how more is not better when it comes to exercise. But what if you are very time-limited? What is the minimal amount of cardio and strength training you can do to continue to progress toward your goals? What is the minimum amount to maintain where you are?
Study 1 referenced
Study 2 referenced
0:00: Introduction
1:01: The ideal fitness routine
3:57: Minimum effective dose for low-intensity cardio
6:24: Minimum effective dose for high-intensity cardio
9:28: Minimum effective dose for strength and hypertrophy
11:17: Weekly training recommendations if your goal is to increase overall fitness with limited time
14:39: Weekly training recommendations if your goal is to maintain overall fitness with limited time
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#190: If the "burn" isn't building muscle, what is it doing? Oct 31, 2024

Show notes

A burning sensation happens during resistance exercise and typically occurs with higher rep training. That burning sensation is due to metabolic stress, which was once thought to be the stimulus that builds muscle. This has since been challenged in the literature. So if an exercise that "burns" isn't building muscle, what is it doing? Shannon discusses this today.
Study referenced
0:00: Introduction
0:33: What causes muscle burn?
3:40: Misconceptions about metabolic stress
8:43: Benefits of higher rep training
12:49: Should you do exercises that burn?
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To try Evlo for 2 weeks free, visit www.evlofitness.com

Coffee Chat with Karalynne Call from Just Ingredients: Understanding what's in your supplements and realistic changes to live a cleaner life Oct 25, 2024

Show notes

Today we interview the founder of one of my favorite brands, Karalynne Call. She's the founder of Just Ingredients and a wealth of knowledge on clean ingredients for supplements, food, beauty products, and more.

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

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