The Dr. Shannon Show

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...

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 try Evlo for 2 weeks free, visit www.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 ...

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 try Evlo for 2 weeks free, visit www.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? ...

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 try Evlo for 2 weeks free, visit www.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 S...

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 try Evlo for 2 weeks free, visit www.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,...

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 influ...

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 try Evlo for 2 weeks free, visit www.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 affec...

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 t...

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 tri...

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 try Evlo for 2 weeks free, visit www.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 mor...

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 try Evlo for 2 weeks free, visit www.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 do...

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...

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 try Evlo for 2 weeks free, visit www.evlofitness.com

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 dysfunct...

In this episode, Shannon answers audience questions! Questions range from fitness to personal to business-related.  To try Evlo for 2 weeks free, visit www.evlofitness.com

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 w...

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...

In this Coffee Chat, Shannon sits down with sisters Lauren and Jill Zambito.  To try Evlo for 2 weeks free, visit www.evlofitness.com