Explore every episode of the podcast The Dr. Shannon Show
| Title | Pub. Date | Duration | |
|---|---|---|---|
| #222: UPDATED SCIENCE: How We Burn Calories | 13 Nov 2025 | 00:11:57 | |
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 To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement | 05 Jun 2025 | 00:21:17 | |
5 lbs of muscle episodes:
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 try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #213: Understand your hormones in each decade with Dr. Jessica Shepherd | 10 Apr 2025 | 00:50:14 | |
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. 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 try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew | 04 Jan 2024 | 00:57:49 | |
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. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #146: Metabolic adaptation and fitness challenges | 28 Dec 2023 | 00:18:54 | |
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. Episode #139 (referenced in episode) To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #145: Do heavy weights "bulk" and does Pilates "tone"? | 21 Dec 2023 | 00:33:38 | |
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. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #144: Nutrition and exercise for fertility | 14 Dec 2023 | 00:44:43 | |
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.
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #143: How and when to take a deload week | 07 Dec 2023 | 00:29:14 | |
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. Studies referenced: To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #142: Are "functional exercises" necessary? | 30 Nov 2023 | 00:17:10 | |
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. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #141: Thanksgiving episode: Why you can't "burn off" what you eat, and how to manage blood sugar spikes | 23 Nov 2023 | 00:23:00 | |
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. Study 1 referenced To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #140: Body recomposition when you're sleep deprived: a follow up to last week's episode | 16 Nov 2023 | 00:30:49 | |
In last week's episode, we talked about habits necessary for body recomposition. We discussed the importance of sleep and how fitness results are more difficult to attain without proper sleep. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #139: The psychology of habit forming for body recomposition | 09 Nov 2023 | 00:28:35 | |
Since body recomposition requires slow and steady changes, it requires lifestyle and habit changes. In this episode, Shannon discusses the habits necessary for body recomposition and discusses the basics of forming habits. 14-day free trial To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #138: The best time of day to workout, hip thrusts vs. lunges, kegels during core work, and more | 02 Nov 2023 | 00:17:39 | |
Enjoy this Q&A podcast episode with Shannon, where she addresses some common question from Evlo members!
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #212: Building 5lb of muscle: how long does it take, member tips, and more | 03 Apr 2025 | 00:20:32 | |
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 try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #137: Carb cycling with Esosa Osagiede, RD | 26 Oct 2023 | 00:35:28 | |
Carb cycling is a nutrition method for body recomposition. In this episode, Shannon interviews Esosa Osagiede, a Registered Dietitian, to discuss what carb cycling is, how to do it, and when it is and isn't appropriate.
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #136: How does overexercise affect hormones? | 19 Oct 2023 | 00:17:49 | |
You may have heard that exercising too much can affect your hormones. But how exactly does this happen? Listen to today's episode to learn.
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #135: How should men and women train differently? | 12 Oct 2023 | 00:20:43 | |
What are the physiological differences between men and women, and how does that influence how they should train? Free workshop link To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #134: Building muscle during pregnancy | 05 Oct 2023 | 00:25:59 | |
Is building muscle during pregnancy possible? Or should it even be a goal? Dr. Shannon discusses this in today's episode. Free workshop link To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #133: Productive vs. unproductive stress | 28 Sep 2023 | 00:29:03 | |
Stress is an issue many of us can relate to. But stress isn't always bad. In fact, stressing your body in the right ways and amounts can be productive. In today's episode, Dr. Shannon and Dr. Payton will help you learn when exercise stress is productive and unproductive. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #132: Are low-impact workouts really more effective? | 21 Sep 2023 | 00:14:42 | |
You may have heard testimonials about low-impact workouts being more effective than high-intensity workouts. Is there validity to this? Can you workout in a way that is less stressful on your body but still effective?
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #131: Where is your calorie burn plateau? | 14 Sep 2023 | 00:20:50 | |
The way we burn calories is constrained, not additive. This means that at a certain level of activity, our overall energy expenditure starts to plateau. What is the amount of activity in which doing more doesn't contribute to an increase in calorie expenditure? Shannon breaks that down in this episode. Pilates episode To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #130: The timeline of results for body recomposition | 07 Sep 2023 | 00:29:30 | |
Body recomposition means losing fat and gaining muscle at the same time. This is a slower process than weight loss or building muscle alone, but we like this as a goal because it makes you slow down and create sustainable habits and lifestyle changes. In this episode, Dr. Shannon and Dr. Payton discuss what to expect in the first 0-3 months, 4-6 months, 7 months-1 year, and beyond one year. They discuss common challenges within those benchmarks and how to overcome them.
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #129: The "afterburn effect..." is it real? | 31 Aug 2023 | 00:16:51 | |
The "afterburn effect," or excess post-exercise oxygen consumption, is the temporary increase in metabolism that occurs after exercise. What is the validity of this phenomenon, and how much does it actually affect metabolism? Shannon breaks it all down with research in this episode.
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #128: Feeling "bigger" after strength training? Here's why. | 24 Aug 2023 | 00:17:12 | |
If you feel bigger after embarking on a muscle-building routine, there are two primary reasons. Shannon discusses this and how to lose fat while gaining muscle. Free workshop link To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| Coffee Chat with Olivia Adriance: Pregnancy Q&A | 28 Mar 2025 | 00:36:26 | |
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 try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #127: How to exercise to improve your skin | 17 Aug 2023 | 00:18:01 | |
Strength training has endless benefits: stronger muscles, better body composition, stronger bones, better mental health... but did you know it can also improve your skin? Tune in to learn how. Free Evlo Workshop To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #126: How to use (and how NOT to use) fitness wearables | 10 Aug 2023 | 00:33:30 | |
It's no secret I'm not a big fan of fitness watches, but I think newer wearables show promise and can be helpful. In this episode, I break down what I recommend (and what I don't recommend), tracking and measuring with fitness wearables. Free Evlo Workshop To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #125: How soreness affects your results | 03 Aug 2023 | 00:17:09 | |
Soreness may not be related to muscle damage or an effective workout. It may be related to an entirely different tissue and explain why soreness is not a reliable indicator of an effective workout. Study referenced To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #124: How to train given your genetic predispositions | 27 Jul 2023 | 00:40:32 | |
Genetics are a reality that we all work with. But how much of your response to exercise is genetically predisposed? And how much do exercise and lifestyle influence your results? Shannon discusses how to train given your genetic predisposition.
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #123: Keep your brain young with Dr. Julie Fratantoni | 20 Jul 2023 | 00:42:40 | |
Dr. Julie Fratantoni educates us about how to keep our brains healthy as we age. We talk about neurochemicals that affect our brains, how to improve working memory, and how to keep your brain young as you age. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #122: How to cycle sync while still building muscle | 13 Jul 2023 | 00:39:12 | |
Can you cycle sync while still building muscle? The answer is YES, but not in the way social media is recommending. In this episode, Shannon talks about why to consider cycle syncing, how hormones fluctuate throughout your body and how that affects recovery, social media myths, and how to cycle sync whether or not you are on hormonal birth control. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #121: Metabolic flexibility: Improve energy & body composition while decelerating aging | 06 Jul 2023 | 00:40:57 | |
Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #120: Payton's personal story with an autoimmune diagnosis | 29 Jun 2023 | 00:27:35 | |
In this episode, Evlo instructor, Dr. Payton, discusses her recent diagnosis with Hashimoto's, which is one of the most common autoimmune disorders in women. She talks about what she's doing to improve hormone balance and how she has improved her thyroid and hormone levels within a few months. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #119: Is cardio interfering with body composition improvements? | 22 Jun 2023 | 00:25:19 | |
The "interference effect," otherwise known as the concurrent training effect, is controversial in the academic literature. Shannon discusses the AMPK pathway that is hypothesized to interfere with strength/muscle gains.
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #118: How and why to manage fatigue for better results | 15 Jun 2023 | 00:27:35 | |
We think about working HARDER to see better results. But what if managing fatigue better could have a bigger payoff than just doing MORE? In this episode, I teach you why managing fatigue can improve results and give tangible takeaways to start managing fatigue in your workouts right away. Sign up for Burnout Bootcamp To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #211: How to get fit during pregnancy | 27 Mar 2025 | 00:33:51 | |
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 try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #117: How to improve chronic inflammation | 08 Jun 2023 | 00:25:43 | |
Chronic inflammation is common in the fitness industry and can affect fitness results. Dr. Shannon discusses what inflammation is, how your body is affected by inflammation in your workouts, how to assess your chronic inflammation, and steps to take to resolve it. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #116: Fear of gaining weight from doing less | 01 Jun 2023 | 00:25:30 | |
If your body is feeling broken down from a lot of intense exercise but you're afraid that doing less will cause weight gain, this episode is for you.
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #115: Nervous system tools to improve your results | 25 May 2023 | 00:29:57 | |
Better software makes for better functioning hardware. 8:10 The cause of muscle tightness 10:33 Visual and vestibular input 14:05 Proprioceptive system 18:42 How these systems affect exercise 21:00 How to improve your vestibular system 8 free Evlo classes To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #114: Do women HAVE to lift heavy? | 18 May 2023 | 00:31:40 | |
Do women HAVE to lift heavy to see muscle growth and stay strong as we age? The answer in Shannon's perspective: no. Current literature suggests that you can use a wide variety of loading ranges, and still see muscle growth and results. Shannon explores why this is being recommended and challenges the idea that you have to lift heavy to improve body composition, improve muscle mass, and stay healthy as you age. Study referenced To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #113: Improving endocrine dysfunction and fertility with Dr. Audrey Gaskins | 11 May 2023 | 00:27:02 | |
Reproductive health is a sign of overall health. Lifestyle, environmental, and dietary changes can improve endocrine health, fertility and have long-term health benefits. Dr. Audrey Gaskins talks about lifestyle, dietary, and exercise modifications to improve reproductive health.
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #112: Is cardio making your stress better or worse? | 04 May 2023 | 00:30:54 | |
Are you someone who uses exercise as "therapy"? Exercise can improve stress resilience, but it can also add to your stress. Chronic stress can contribute to body composition changes, metabolic disease, and more. In this episode, Shannon discusses how chronic stress affects your hormones, how to know if you are chronically stressed, and how to identify if your workouts are adding or subtracting to your stress levels. Free Evlo Workshop To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #111: Weight loss drugs: Ozempic, Wegovy, and more with Dr. Arti Thangudu | 27 Apr 2023 | 00:26:54 | |
Semaglutide is a drug that you may have heard of under the brand names Ozempic or Wegovy. This drug is used to treat diabetes but is also used for weight loss. In today's episode, endocrinologist Dr. Arti Thangudu breaks down who this drug is indicated for, who it is NOT indicated for, the side effects, and more. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #110: Tools to improve muscle activation & results from training | 20 Apr 2023 | 00:31:00 | |
The somatic nervous system is responsible for sending your brain information via your five senses. You can use tools such as mobility and touch to stimulate your somatic nervous system, improving your brain's "map" to your muscles and therefore improving activation in your workouts.
To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #109: How to train your nervous system | 13 Apr 2023 | 00:43:06 | |
We train our muscles and our cardiovascular system. We can also train the network that we don't see: our nervous system. 3:16 Breaking down the different parts of the nervous system 6:27 How your nervous system heals your body post-exercise 11:27 How does the act of exercising affect your autonomic nervous system? 13:05 How to know whether your workout activated your parasympathetic nervous system or your sympathetic nervous system 15:00 How the nervous system is activated with strength training 17:25 Is stimulating your sympathetic nervous system necessary to see results? 22:00 How to know if you’re in a chronic state of sympathetic nervous activation 22:45 What to do if you identify you’re in a chronic sympathetic state 25:20 How to assess if you aren’t recovering 28:37 How to train you autonomic nervous system 29:31 How to train your nervous system in your warm-ups 34:35 How to train your nervous system in your cool-downs 38:57 Summary To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #108: Nutrition and leanness with Hope Brandt, RD | 06 Apr 2023 | 00:37:29 | |
If getting leaner is your goal, nutrition should be your main focus. In this episode, I talk to Registered Dietitian Hope Fitzgerald Brandt. We talk about her own journey with weight loss, what to change if you have a lot of weight to lose, and what to tweak if you have the last 10 lbs or so to lose. Free Evlo Workshop To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| Mini: Will your waist get thicker by training abs? | 25 Mar 2025 | 00:05:26 | |
Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #107: Exercise and leanness | 30 Mar 2023 | 00:30:52 | |
"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episode, Shannon breaks down how exercise affects leanness. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #106: Pilates... is it "enough?" | 23 Mar 2023 | 00:46:11 | |
Pilates is very popular right now. But is it "enough" for the modern woman? Free Evlo Workshop To try Evlo for 2 weeks free, visit www.evlofitness.com | |||
| #105: "Mom butt" and more with Dr. Amelia Ponchur | 16 Mar 2023 | 00:48:35 | |
What is "mom butt," and how can you address it? Does core stability work actually "shrink" your waist? Are crunches safe for postpartum women? Dr. Amelia Ponchur, pelvic floor and women's health physical therapist, discusses all these topics and more. To try Evlo for 2 weeks free, visit www.evlofitness.com | |||