The Dr. Shannon Show – Details, episodes & analysis

Pontzer's study

Howard's study

0:00: Introduction 

3:00: Constrained energy expenditure model 

6:10: New study suggests calorie burn is additive 

7:42: Pontzer’s study vs. Howard’s study 

8:48: How to interpret these findings if your goal is body recomposition 

10:11: Final thoughts 

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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 

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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 

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If you consume any wellness content, you may have noticed increased attention on insulin and blood sugar. What does it mean to be "insulin resistant," and what are the symptoms to look for? How can insulin resistance affect fitness results? How can we improve our insulin sensitivity with diet, lifestyle, and exercise? Katherine Andrew, Registered Dietitian, and I discuss these topics and more.

0:00: Introduction
1:44: What is blood sugar and insulin?
4:42: When does the body tap into the liver  for stored glycogen vs. fat stores?
8:30: How do frequent, small meals affect blood sugar?
10:20: Insulin resistance
14:00: Why is insulin resistance a problem?
18:50: Can you be insulin resistant while being lean?
21:00: Symptoms of insulin resistance
25:18: How does insulin resistance affect fitness results?
29:21: What can you do to improve insulin resistance?
39:58: Physical factors that can affect blood sugar
42:50: The role of nutrition in improving insulin resistance
49:55: How do you know what the “right eating window” is for you?
53:00: How to know you’re on the right track

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Have you ever started a fitness challenge just to find yourself back at square one shortly after it ended? In this episode, we discuss why I'm not a fan of time-based, extreme fitness challenges and the metabolic adaptations that occur with extreme diets and exercise routines.

0:00: Introduction
3:00: Building muscle and time-bound challenges 
5:00: Metabolic adaption 
11:40: Do challenges help start new habits?
13:20: The benefits of following a gentle, strength-based program 
16:06: How Evlo sets you up for sustainable success 

Episode #139 (referenced in episode)

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You can find anecdotes everywhere that heavy weights "bulk" and Pilates-type movements provide a long, lean, toned body. Is there any truth behind these anecdotes? And further, do you HAVE to lift heavy weights to build muscle? Does Pilates build muscle? These are all questions that Shannon discusses in today's episode.

0:00: Introduction
4:00: What research says about exercise and body composition
7:40: Does the “burn” cause muscle growth?
10:10: Challenge to the muscle
11:54: Does Pilates build muscle?
18:12: Aesthetic differences between the two groups
25:15: Exercise for muscle growth
27:30: The middle ground of fitness
29:30: Summary 

Study referenced

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In this episode, Dr. Shannon interviews Becca Romero about all things nutrition and fertility. They touch on women's and men's fertility, micronutrients, exercise, and more.

0:00: Introduction
2:30: Importance of eating enough when trying to conceive
7:00: Blood sugar balancing and fertility
15:56: Other nutrition considerations for conceiving
17:17: Vegan/Vegetarian considerations and the effect on fertility
19:10: Importance of micronutrients
25:26: Fitness adaptations when trying to conceive
30:30: When is it time to work with a nutrition specialist?
34:50: Ovulation and cycle tracking
38:18: Men and fertility
43:00: How to work with Becca

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Deload weeks, or as we call them, "Reset Weeks," can help manage fatigue, avoid plateaus, and improve recovery. Dr. Shannon discusses some updates to her protocols around Reset Weeks based on current literature.

0:00: Introduction 
5:00: How to “deload”
11:00: What happens after a Reset Week?
12:30: How often should you take these weeks?
17:25: FAQ: “Will I lose muscle if I take time off?”
20:32: FAQ: “How should I eat during Reset Weeks?”
22:30: The new Evlo membership

Studies referenced:
https://www.mdpi.com/1422-0067/23/10/5431 
https://sportrxiv.org/index.php/server/preprint/view/302
https://www.nature.com/articles/s41598-018-20287-3
https://journals.lww.com/nsca-jscr/FullText/2017/04000/Resistance_Training_Induced_Elevations_in_Muscular.1.aspx

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Do you HAVE to squat and deadlift to maintain your functional strength throughout your life?  Dr. Payton and Dr. Shannon discuss misconceptions about choosing "functional" exercises.

Study referenced

0:00: Introduction
1:10: What is “functional fitness”?
4:33: Are other exercises not helping with function?
9:50: How muscles are loaded
10:45: Sport-specific training
15:44: Summary

14-day free trial
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Every year, Shannon releases a "Thanksgiving" episode centered around exercise and food. This year, she's speaking to something that is common around this time of year - using exercise as a tool to "burn off" your food. She discusses why this isn't possible and how to re-wire your relationship to exercise and food. She also discusses how to add gentle movement to manage a glucose spike and feel better after a large meal. 

0:00: Introduction 
6:00: Why we can’t “earn” our food 
13:12: How can you feel better on Thanksgiving?
16:26: How insulin sensitivity can play a role
18:00: How you can use post-meal movement to your advantage 

Study 1 referenced
Study 2 referenced

14-day free trial
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To try Evlo for 2 weeks free, visit www.evlofitness.com