The Dr. Shannon Show

Research around women's training and hormones is still emerging. The fitness industry tends to confuse some of this research and encourages taking it easy during menstruation. Dr. Payton, PT, DPT speaks to how this may be misguided and that dialing it back during your period could be a missed opportunity. She talks about how it may be more appropriate to dial it back right before menstruation...

We all want efficient workouts. But we also want effective and safe workouts. In this episode, Shannon talks about how you can save time, and four common mistakes that seem like they are saving time but are actually not as effective as you would think.  1:25: The issue with prioritizing central fatigue over peripheral fatigue  7:02: Trying to work upper and lower body at the same time  10:00: Jump...

Working out in heated rooms can be beneficial, but exercising in rooms too hot or overheating your body decreases performance. Shannon speaks on the neuromuscular changes that occur with environmental temperature and general recommendations for working out in heat.  2:12: Bottom line up front- working out in hot vs. cold can affect the nervous system in different ways 3:29: Why exercising in the c...

Shannon was interviewed on Figuring It Out with Hailey Miller, where she talked about her past with exercise, and gives tips for how to structure your workouts, and create a sustainable routine. Figuring It Out 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial To try Evlo for 2 weeks free, visit www.evlofitness.com

Dr. Meredith is a neurologist and sleep doctor out of Washington. We discuss sleep cycles, how sleep affects weight and fitness, sleep apnea, and how to improve sleep hygiene. 2:04: What is a normal sleep cycle? 4:22: Brainwave patterns during different stages  5:55: Which phase is most responsible for muscle recovery? 7:10: Signs that may indicate you are not reaching the stage of restful sleep 9...

"Training like an athlete" is a very common fitness mindset. But if general fitness is your goal, I don't recommend training for performance. I break it down in today's episode.  1:35: “Train like an athlete” comes from advertising 3:10: Reason number 1: The goal of performance and the goal of general fitness are separate entities 5:18: Prevalence of back pain in elite athletes...

"Toning" and "tightening" are misleading terms to describe an exercise program. In this episode, we discuss why these terms are used in fitness marketing and what is actually happening to create a "toned aesthetic."  1:48: “But I just want to tone up” and the fitness marketing behind this desire 3:54: what are “toning” workouts? 5:00: Reasons why the workouts themselv...

Doug Brignole is former Mr. Universe and the author of The Physics of Resistance Exercise. Today, we discuss the "lower abs" and myths around training the abdominals. We discuss spot-treating the abdominal area, exercise selection, training the lower abs, and more.  8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial To try Evlo for 2 weeks free, visit www.evlofitness.com

Dr. Payton and Dr. Shannon, two DPTs, discuss why they don't prioritize a ton of stretching. They educate about why we get tight and what may be more effective at improving tightness and mobility. They add that stretching may be a "band-aide" because tightness is a symptom of instability or another underlying issue. They also discuss their recommendations for dos and don'ts aro...

How the nervous system affects your results: why exhausting workouts aren't more effective In this episode, Shannon discusses the difference between systemic and specific fatigue, known as central and peripheral fatigue. She discusses why this theory highlights that workouts don't have to wear you out to have big payoffs. She leaves you with practical applications on knowing if your work...

Katherine Andrew, Functional Registered Dietitian, dives into what the audience can take away from two of our recent podcasts with Dr. Ben Bikman and Dr. Stacy Sims. These two experts have conflicting opinions about fasting and carbs, and Katherine is giving us digestible action items to create nutrition around your fitness that works. We talk about her opinion on fasting, symptoms to look for tha...

Dr. Stacy Sims speaks on how to eat and train to optimize your body as a female. We talk about mistakes women make with nutrition around their fitness, her opinions on fasting, and more.  Dr. Sims is an exercise physiologist and nutrition scientist who aims to improve research around women's training and physiology. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial To try Evlo fo...

There are many mistakes and misconceptions when it comes to high-intensity training. This episode breaks down how to add high intensity (or not) in a way that will benefit your body instead of hurt your body. In this episode, Dr. Shannon has a discussion with Evlo teacher and Doctor of Physical Therapy, Payton Busker. 1:50  What is high intensity?  4:34   Benefits of high intensity 13:38  How ofte...

Metabolic scientist, Dr. Ben Bikman, talks about insulin sensitivity and metabolism in this week's episode. He breaks down why we should all improve our insulin sensitivity and his educated opinions on how to do it. He also breaks down some myths about metabolism and talks about burning calories.  4:40  What is considered optimal metabolic health?  5:30   What is Insulin?  11:30  Can healthy,...

Is there a place for foam rolling? In this episode, I talk about how foam rolling/massage guns/etc. affects your body. I talk about how foam rolling can be a band-aide to a damaging routine and how to use foam rollers if you choose. 1:35  Mechanoreceptor stimulation by foam rolling  3:37  What foam rolling won’t do  6:47  Should you be foam rolling? 11:01  Better inputs create better outputs 14:45...

Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about how your body adapts to cardio and how "eat less, move more" is oversimplified.  1:34  Evlo Member Story  9:00  Conversation with Doug 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial To try Evlo for 2 weeks free,...

Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about some of the antiquated beliefs in the fitness industry, namely that your exercise has to be "functional." 3:48  What are the biggest fitness myths out there  7:29  Doug’s thoughts on functional exercise    8 free Evlo classes F...

Low-impact workouts aren't always less joint stress. Exercise selection, variety, and dosage are more important than just doing workouts with no jumping.  In this episode, we'll talk about how to make your low-impact workouts effective AND less strain on your joints. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial 2:28  Dosage and repetition of low impact movement  5:40  ...

Dr. Payton Busker PT, DPT, is talking all about reformer Pilates and how it affects your body. We talk extensively about core, posture, and how genetics play a large role in your body's adaptation to exercise. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial 6:27  What happens to your body during a reformer pilates class?  9:06  The difference between reformer pilates and Evlo 1...

Let's be honest; millennial women are BUSY. We want to spend our energy in ways that will work for us, not against us. In this episode, Shannon discusses some common mistakes that millennial women make in their workouts and how to direct their energy more effectively. 1:30 The best ways to use your energy  3:59 Ditching your fitness watch 4:42 The myth around calorie burn 9:38 Overdoing spinn...

I've been a hypocrite. I haven't practiced what I preach in taking enough recovery. In this episode, I recount my personal experiences on why I decided to take a reset week, what I'm learning, and how to identify a need for one in the future.  0:30  What is a reset week?  3:45  How burnout can benefit you 5:17  What lead  to a reset week  To try Evlo for 2 weeks free, visit www.evlo...

I preach the importance of rest and recommend everyone take a "reset week" every 8-12 weeks (check out episode #30 to learn why a reset week is beneficial). But this week, it's my turn. I will be taking a step back from work and workouts to allow my brain and body to rest. I will be back next week with new content, more inspired and excited than ever! I'll also share what I&apo...

Oxidative stress can cause problems in our bodies: it accelerates aging, contributes to fatigue and muscle wasting, and is linked to other chronic diseases. But what is oxidative stress, and how can we manage it? Shannon answers those two questions in this podcast. 3:06  How breath work and post-workout meditation/relaxation can benefit your workout 4:13  What is oxidative stress?  8:23  Symptoms...

Biomechanics, progressive overload, and programming are all crucial for results and feeling good throughout the process. But there's a huge piece that goes overlooked: it's our thoughts. Have you ever heard of the term "neurons that fire together, wire together?" This podcast explains how this theory can be applied to your workouts to get to the next level, improve body image,...

Have you noticed some initial weight gain when you first start a program? Shannon discusses that beginner weight gain is commonly swelling, not necessarily fat gain, and probably not something to worry about.  This podcast is NOT a weight loss podcast, nor is Evlo a weight loss program. But it is important to understand how our body may respond to exercise. Shannon talks about what could be happen...