Explorez tous les épisodes du podcast The Dr. Shannon Show

5 lbs of muscle episodes:

• #197: How to build 5lb of Muscle in 2025
• Coffee Chat: My journey of building 5lb of muscle and body recomposition 
• Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more
• #212: Building 5lb of muscle: how long does it take, member tips, and more

0:00: FREE MONTH JUNE 8TH & 9TH 

1:35: 5 lbs of muscle check-in & member stories 

5:00: Strength training before cardio 

7:10: How education can lead to better results 

8:45: Should I train differently based on my age? 

11:48: Do less, but better

12:54: Reaching failure vs. reps in reserve 

16:04: Body recomposition and muscle memory 

18:50: Important announcement 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

0:00: Introduction 

7:40: Can you actually "tone" and "tighten?" 

12:00: Exercise and fat loss 

18:40: Body recomposition 

27:22: Tracking macros

31:13: Five basics of building muscle 

39:25: How to track progress 

41:48: Volume needed for muscle hypertrophy 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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

29:43: How Dr. Payton has improved her vagal tone over the years 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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: Body as object vs body as self 

27:15: How to feel like you've done enough 

31:10: Postpartum body image 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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 before trying to conceive 

16:03: What can men do to assess their reproductive health? 

23:20: Exercising while trying to conceive 

27:40: When is it time to see a fertility specialist? 

30:00: Dr. Crawford's final thoughts 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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's YouTube

0:00: Introduction to Dr. Natalie Crawford 

1:45: What should everyone know about their reproductive health 

4:05: The menstrual cycle is a vital sign  

10:00: AMH, hormonal birth control, & fertility 

18:00: When should you get AMH tested? 

22:15: When should you consider freezing your eggs? 

31:00: How to utilize reproductive technology for family planning

38:18: Exercise recommendations for reproductive health 

45:30: Dr. Crawford's final thoughts 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 taught by Dr. Shannon, visit portal.evlofitness.com.

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: What can we do in our 20s and 30s to prepare for perimenopause? 

26:20: How to approach perimenopause 

30:50: Hormone replacement therapy 

40:40: Is weight gain inevitable during menopause? 

46:40: Dr. Shepherd's final thoughts 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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 maintain muscle

29:50: Signs and symptoms that you need to stop exercise 

31:30: Recommended workout plan during pregnancy 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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: Stability 

23:54: Strength vs. muscle mass 

26:45: Muscle endurance

31:36: Balance 

33:20: Bone density, VO2max, cardio, and fat loss 

35:10: The ideal fitness routine

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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? 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 

16:00: What to do if you're struggling to lose fat

18:57: When is it time to see a provider? 

19:40: Final thoughts 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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.

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.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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.evlofitness.com.

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.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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 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? 

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.evlofitness.com.

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? 

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.evlofitness.com.

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-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.

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 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

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.evlofitness.com.

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.

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

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.evlofitness.com.

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? 

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.evlofitness.com.

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.