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 To take our free 35-minute Upper Body Build class tau...
Jan 16, 2025•15 min
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 To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com ....
Jan 14, 2025•24 min
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 metab...
Jan 09, 2025•15 min
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 To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com ....
Jan 07, 2025•21 min
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 ben...
Jan 02, 2025•47 min
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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Dec 31, 2024•8 min
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 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitne...
Dec 26, 2024•7 min
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. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Dec 20, 2024•20 min
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...
Dec 19, 2024•30 min
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 ...
Dec 12, 2024•7 min
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. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Dec 09, 2024•32 min
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 Miranda's webiste Miranda's Tiktok 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 su...
Dec 05, 2024•39 min
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: S...
Nov 28, 2024•17 min
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 14-day free Evlo trial Follow Dr. Shannon on Instagram Follow The Doctor Shannon Show on Instagram To take our free 35-m...
Nov 21, 2024•7 min
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. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Nov 15, 2024•1 hr 2 min
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. Amy's website Follow Amy on IG Follow Amy on Tiktok 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 th...
Nov 14, 2024•40 min
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. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Nov 08, 2024•18 min
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 effectiv...
Nov 07, 2024•18 min
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 high...
Oct 31, 2024•14 min
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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Oct 25, 2024•1 hr 3 min
Fatigue? Brain fog? Trouble with weight loss? These can all be symptoms of thyroid dysfunction. McCall McPherson explains what to look for, misconceptions, and that it's possible to be symptom-free. Modern Thyroid Clinic McCall's Instagram Modern Thyroid Clinic's Instagram Free Thyroid Lab Guide 0:00: Introduction 1:31: McCall's health journey 6:15: Symptoms of thyroid dysfunction 8:45: "Within normal limits" vs "optimal" lab results 11:27: Why are thyroid conditions overlooked? 12:47: How does ...
Oct 24, 2024•30 min
In this episode, Shannon answers audience questions! Questions range from fitness to personal to business-related. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Oct 18, 2024•31 min
Women and men have physiological differences that influence training. Dr. Shannon breaks down the differences, similarities, and gives a practical training routine based on this information. Study #1 Study #2 Study #3 0:00: Introduction 1:53: What does the current research say about women and strength training? 5:20: Strength and muscle differences between men and women 9:24: How should men and women train differently based on their physiology? 11:33: Hormonal differences between men and women 1...
Oct 17, 2024•34 min
Body recomposition is the process of increasing the ratio of lean mass to fat mass. In this episode, Dr. Shannon answers some frequently asked questions about body recomposition. Hope Brandt, RD's website 0:00: Introduction to body recomposition 1:11: How to body recomposition 2:51: "Why do I feel bigger after strength training?" 4:14: "How long will it take for me to see body recomposition changes?" 5:23: "How should I track progress?" 6:12: "Should I track calorie burn in my workouts?" 6:51: "...
Oct 10, 2024•13 min
In this Coffee Chat, Shannon sits down with sisters Lauren and Jill Zambito. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Oct 04, 2024•1 hr 2 min
Not all exercise is created equal. Some workouts may feel "hard," but are they really driving results? In this episode, Dr. Shannon will help you discern if a workout is effective. Stick figure: squat vs step up Stick figure: deadlift vs stool lunge Stick figure: forearm press vs tricep dip 0:00: Introduction 1:03: Exercise and fat loss 5:54: Why you should focus on building muscle 7:10: How to build muscle 10:05: Top 9 mistakes of exercise selection 16:06: Biomechanics 101 20:27: Summary 14-day...
Oct 03, 2024•22 min
Do you know there is a difference between stress and anxiety? Our brains are wired to lean negative, but understanding our neuroanatomy can help you rewire your brain to be more positive and less anxious. Today's interview is with neuroscientist Nicole Vignola, who discusses strategies to improve anxiety and rewire your brain. Buy Nicole's book here . 0:00: Introduction to Nicole Vignola 1:30: Neuroplasticity 3:25: Stress vs. anxiety 11:27: Cognitive overload 17:54: How long does it take to form...
Sep 26, 2024•32 min
In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds of muscle. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Sep 20, 2024•16 min
This episode is not to encourage "bounce back" after having a baby. Shannon discusses sustainable strategies to improve body composition postpartum. Body recomposition is increasing the ratio of lean mass to fat mass. Shannon will discuss how to ease into exercise and start to build muscle postpartum (after your provider approves that you exercise), the considerations if you're breastfeeding, and the basics of nutrition for body recomposition. 0:00: Introduction 1:19: Body recomposition 5:03: Po...
Sep 19, 2024•28 min
Olivia Adriance is a food content creator who shares why she started eating gluten-free, dairy-free, and refined sugar-free. Shannon and Olivia talk about exercise, nutrition, business, and more in this fun coffee chat. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Sep 13, 2024•1 hr 1 min
