The Dr. Shannon Show

0:00: Introduction to cardiovascular aging 2:00: How does the cardiovascular system age, and why should we care? 5:56: How to measure cardiovascular aging 8:24: How different types of exercise affects cardiovascular aging 11:30: Exercise recommendations for improving cardiovascular age 12:54: How to track cardiovascular improvements without a fitness wearable To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Transcribed - Published: 22 May 2025

Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you can recover better, feel better, and potentially live longer. Dr. Shannon and Dr. Payton discuss vagal tone and how to improve it both in the short term and long term. 0:00: Introduction 1:45: Defining vagal tone 7:45: How does vagal tone affect your pain response? 10:45: How exercise affects vagal tone 16:55: How to measure vagal tone 23:27: How to improve vagal tone 29...

Transcribed - Published: 15 May 2025

We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan discusses what thoughts may indicate body image concerns, how to improve body image, and when to seek professional help. Dr. Margaret Duncan's TikTok Dr. Margaret Duncan's Podcast 0:00: Introduction to Dr. Margaret Duncan 2:35: Body image 9:45: When should someone seek therapy for body dysmorphic disorder? 12:15: How can therapy help with body dysmorphic disorder 18:15: Bod...

Transcribed - Published: 8 May 2025

Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office space abd Shannon's home. Coco has years of experience working with celebrities and is passionate about design. Learn how to make your space more beautiful on this episode today. Coco's Website Coco's IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Transcribed - Published: 2 May 2025

Whether you are currently trying to conceive or planning to do so in the next few years, this episode will educate you on what you can control in your fertility journey. Dr. Natalie Crawford, board certified OBGYN/REI, educates men and women on optimizing their fertility. Dr. Crawford's website Dr. Crawford's IG Dr. Crawford's YouTube 0:00: Introduction to Dr. Natalie Crawford 1:30: Medical steps to take before trying to conceive 13:24: Holistic steps to take bef...

Transcribed - Published: 1 May 2025

Reproductive health is a major part of our overall health, whether you're family planning or not. In part one of this interview with board certified OBGYN/REI Dr. Natalie Crawford, you will learn what all women should be taught in their early 20s about our reproductive system. Even if you're not currently family planning or never intend to, you'll walk away from this episode feeling more informed about your reproductive health. Dr. Crawford's website Dr. Crawford's IG Dr. Crawford...

Transcribed - Published: 24 April 2025

How many days/week should you work each muscle? And how many sets are needed in each workout? Shannon breaks down the current science on frequency and volume. She suggests a protocol that is both realistic and effective. 0:00: Introduction 1:40: Optimal volume for muscle growth 6:15: How frequently should you work a muscle group? 9:10: How many days per week should you strength train? 11:15: The bottom line To take our free 35-minute Upper Body Build class ...

Transcribed - Published: 17 April 2025

Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified OBGYN, and discusses what all women should know about their hormones throughout their 30s and beyond. Dr. Shepherd's IG Dr. Shepherd's website 0:00: Introduction to Dr. Shepherd 2:15: How do our sex hormones change as we age? 7:15: The effect of breast feeding on hormones 12:13: Clean feminine hygiene products 20:50:...

Transcribed - Published: 10 April 2025

Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strength, and longevity. In this episode, Dr. Shannon discusses her updates on building muscle, discusses member stories, and addresses frequently asked questions. 0:00: Why you should build 5 lbs of muscle 5:30: Dr. Shannon’s experience with building 5 lbs of muscle 12:00: Evlo member success stories 14:25: Q&A on building 5 lbs of muscle To take our free 35-minute Upper...

Transcribed - Published: 3 April 2025

Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your questions about pregnancy. We talk about body image during pregnancy, training your core, how to stay consistent during first trimester, and more. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Transcribed - Published: 28 March 2025

Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training and cardio routine to aim for during pregnancy. 0:00: Introduction to weight lifting during pregnancy 5:00 ACOG exercise recommendations during pregnancy 8:30: Resistance training during pregnancy 13:20: Is it possible to build muscle during pregnancy? 16:00: How to build muscle & strength during pregnancy 28:00: How to mainta...

Transcribed - Published: 27 March 2025

Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training and cardio routine to aim for during pregnancy. 0:00: Introduction to weight lifting during pregnancy 5:00 ACOG exercise recommendations during pregnancy 8:30: Resistance training during pregnancy 13:20: Is it possible to build muscle during pregnancy? 16:00: How to build muscle & strength during pregnancy 28:00: How to mainta...

Transcribed - Published: 27 March 2025

Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Transcribed - Published: 25 March 2025

You may want a more fit-looking body, but other things are likely important to you as well: strength, mobility, balance, flexibility, endurance, bone density, cardiovascular health, and more. Can strength training really tick all of those boxes? Dr. Shannon and Dr. Payton address this today. Does Strength Training Double as Cardio episode 0:00: Introduction to hybrid training 2:50: How to exercise to improve posture 9:25: Mobility 15:15: Flexibility 18:56: Stabil...

Transcribed - Published: 20 March 2025

1:05: Why ball crunches over regular crunches? 2:43: How accurate are body composition scales? 4:48: Do the Evlo instructors do "more" than the rest of us? 6:48: Is your workout just as effective if you stop halfway through and finish the rest later? 9:17: Can men do Evlo? 11:01: What to do if your low back hurts during heavy leg exercises? 15:38: How to keep Gentle Consistency® while planning a wedding? 22:50: How to deal with body image postnatal?&n...

Transcribed - Published: 13 March 2025

You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph. Shannon explains where this theory came from, how much genetics play a role in your results, and if/how you should train for your body type. 0:00: Introduction 1:30: How genetics influences fitness results 5:15: Should you train differently based on your somatotype? 10:30: What to do if you're struggling to gain muscle 16:0...

Transcribed - Published: 6 March 2025

Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine can affect lean mass and fat mass. 0:00: Introduction 1:30: How does creatine work? 3:30: Does creatine make you retain water? 4:14: How does creatine affect body composition? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Transcribed - Published: 27 February 2025

What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in detail today. Hope's website Hope's IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Transcribed - Published: 25 February 2025

What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today. Episode about Payton's IVF journey 0:00: Introduction 2:43: How can exercise have a negative effect on fertility? 8:06: Should we cycle sync? 11:23: How can exercise support fertility? 13:10: Exercise recommendations to support fertility To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofi...

Transcribed - Published: 20 February 2025

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 Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Transcribed - Published: 18 February 2025

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? Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Transcribed - Published: 14 February 2025

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 burn...

Transcribed - Published: 13 February 2025

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 Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Transcribed - Published: 11 February 2025

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 ...

Transcribed - Published: 6 February 2025

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. Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Transcribed - Published: 4 February 2025

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: Regiona...

Transcribed - Published: 30 January 2025

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? Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Transcribed - Published: 28 January 2025

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: 3...

Transcribed - Published: 23 January 2025

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 AllieFollow Allie on IG Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Transcribed - Published: 21 January 2025

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 Visit portal.ev...

Transcribed - Published: 16 January 2025

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 websiteHope's IG Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Transcribed - Published: 14 January 2025

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 2Paper 3Paper 40:00: Introduction 2:25: The science of how we burn calories 6:42: How our metabolism changes as we age 11:40: How muscl...

Transcribed - Published: 9 January 2025

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 TikTokReal Life Nutritionist Join here to get the month of January for FREE.

Transcribed - Published: 7 January 2025

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 GLP1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss. Modern Thyroid Clinic WebsiteModern Weight Loss WebsiteMcCall's IG 0:00: Introduction 3:40: What are GLP1s? 5:20: How do GLP1s affect your brain chemistry? 8:45: Dosing GLP1s, muscle loss, and exer...

Transcribed - Published: 2 January 2025

Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food. Hope's websiteHope's IGJoin here to get the month of January for FREE.

Transcribed - Published: 31 December 2024

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 trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram Visit portal.evlofitness.com to try a free Evlo Upper...

Transcribed - Published: 26 December 2024

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. Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Transcribed - Published: 20 December 2024

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....

Transcribed - Published: 19 December 2024

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 trialFollow Dr. Shannon on InstagramFoll...

Transcribed - Published: 12 December 2024

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.

Transcribed - Published: 9 December 2024

Shannon is joined by Miranda Galati, aka Real Life Nutritionist. They speak about Miranda's personal journey with diets and wellness. Miranda talks about her experience with weight watchers, why she transitioned from marketing to dietetics, and her approach to exercise as someone who doesn't love to workout. Miranda's IGMiranda's webisteMiranda's Tiktok

Published: 6 December 2024

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 IGMiranda's webisteMiranda'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...

Transcribed - Published: 5 December 2024

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...

Transcribed - Published: 28 November 2024

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 trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram

Transcribed - Published: 21 November 2024

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.

Transcribed - Published: 15 November 2024

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 websiteFollow Amy on IGFollow Amy on Tiktok0:00: Introduction to Amy Koberling, PA 1:55: How exercise effects your skin 4:24: Skincare is more than just aesthetics7:36: Steps you can take to improve your skin 14:47: Skincare treatments 17:4...

Transcribed - Published: 14 November 2024

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 websiteFollow Amy on IGFollow Amy on Tiktok0:00: Introduction to Amy Koberling, PA 1:55: How exercise affects your skin 4:24: Skincare is more than just aesthetics7:36: Steps you can take to improve your skin 14:47: Skincare treatments 17:4...

Transcribed - Published: 14 November 2024

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.

Transcribed - Published: 8 November 2024

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 effec...

Transcribed - Published: 7 November 2024

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 stress8:43: Benefits of hi...

Transcribed - Published: 31 October 2024