The Dr. Shannon Show

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: Introduction3:00: 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) Get on our email listFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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: Introduction4:00: What research says about exercise and body composition7:40: 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 groups25:15: Exercise for muscle growth 27:30: The middle ground of fitness29:30: Summary  Study referenced Get on our email list Follow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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: Introduction2:30: 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 conceive30:30: 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 BeccaTry the NEW Evlo PlatformFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 membershipStudies 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 Try the NEW Evlo PlatformFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 referenced0:00: Introduction 1:10: What is “functional fitness”?4:33: Are other exercises not helping with function?9:50: How muscles are loaded10:45: Sport-specific training 15:44: Summary 14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 role18:00: How you can use post-meal movement to your advantage Study 1 referencedStudy 2 referenced14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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. But what if you're in a season of life where sleep deprivation is unavoidable? Can you still see fitness results? Short answer: yes. Dr. Shannon and Registered Dietitian Hope Brandt speak on how to adjust nutrition and fitness when you're sleep-deprived to continue progressing towards body recomposition.0:00: Introduction 3:20: Mitigating the effects of sleep deprivation 6:48: How eating high protein helps when sleep in lacking 8:63: Calorie deficits and sleep deprivation 12:08: What is a moderate calorie deficit?16:48: Training and sleep deprivation 19:52: Hope’s experience with training postpartum 22:58: Fueling before/after workouts 27:43: Summary  Follow Hope on IGWork with Hope14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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. 0:00: Introduction 5:45: Important factors for body recomposition 6:40: Sleep and body recomposition 9:50: Nutrition and body recomposition 14:00: Exercise and body recomposition 15:15: Habit forming 19:35: Stages of forming a new habit 14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Enjoy this Q&A podcast episode with Shannon, where she addresses some common question from Evlo members! 0:23: What is the best time of day to work out?1:30: Should I prioritize exercises where I can “feel” my glutes over other exercises?8:09: How can I apply the principles from this podcast to any group exercise class?12:14: Is the 4X per week Evlo track as effective as the other tracks?14:22: Should I be doing kegels during core work?15:36: Is standing ab work effective?14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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. 0:00: Introduction2:50: What is carb cycling?4:55: What if people are afraid of eating carbs?6:00: Importance of including carbohydrates 8:15: An example week of carb cycling 13:55: Being in a moderate calorie deficit 16:40: Caloric needs and mass18:45: Food before/after a workout 25:00: Carb-heavy days 28:00: Plate method 30:40: Beginner tips and thoughts 33:00: How to work with EsosaFollow Esosa on Instagram14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.