The Dr. Shannon Show

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. 0:00: Introduction3:24: Where fitness watches get it wrong 8:40: How to judge effectiveness of a workout 10:50: Other factors that contribute to results 12:45: Difficulty in tracking muscle strain 14:27: Lack of adjustment to current needs15:55: The balance between activity and rest 19:14: Heart rate variability 22:35: Sleep24:30: Fertility 25:30: Activity 26:10: What not to track 28:40: Should you get a wearable? 31:58: SummaryFree Evlo WorkshopFree Evlo 101 class14 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.

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. 0:00: Introduction1:01: Factors for muscle growth 1:22: Delayed onset muscle soreness (DOMS)3:15: Unaccustomed movement and soreness4:00: What is happening on a mechanical/cellular level to cause DOMS?8:25: What it might mean if you’re not always sore9:18: Why constant soreness is not the goal11:22: What you can do if you experience DOMS13:30: A note about fascia 15:15: SummaryStudy referenced Free Evlo WorkshopFree Evlo 101 class14 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.

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. 0:00: Introduction2:25: Figuring out what you value 5:23: Genetic predisposition for muscle fiber composition 10:00: How to assess which fiber type you might have more of16:00: If you don’t use it, you’ll lose it 17:15: Mechanical load to the muscles21:24: Shifting from type I to type II muscle fibers24:20: How can training shift you fiber type composition from type I to type II fibers?25:55: How to train based on your fiber composition29:10: How hormones affect fiber composition 36:19: How to train based on these hormones Studies referenced:https://pubmed.ncbi.nlm.nih.gov/18271028/ https://pubmed.ncbi.nlm.nih.gov/22645169/#:~:text=It%20has%20been%20suggested%20that,by%20both%20genotype%20and%20environment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473039/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783862/ https://pubmed.ncbi.nlm.nih.gov/11479145/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783862/#CR9Free Evlo WorkshopFree Evlo 101 class14 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.

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. 0:00: Introduction2:35: The different chemicals released with exercise7:55: Effects of these different neurotransmitters8:40: Over-exercise and cognitive health 12:44: Brain fog and working memory 21:12: Why does neurodegeneration happen26:00: 10 tips for brain health33:00: “Health optimization”Free Evlo WorkshopFree Evlo 101 class14 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.

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. 0:00: Introduction1:08: Why should we cycle sync? 3:55: Importance of building lean mass5:18: The five basics 10:55: How can we cycle sync while still building muscle? 11:40: Psychological implications with your cycle13:33: Tracking your OWN symptoms 15:23: Tips for menstruating women who are not on hormonal birth control 19:11: Where social media is off when it comes to cycle syncing 22:40: How to train (not on hormonal birth control)34:12: How to train (with a hormonal IUD)33:45: How to train (with hormonal IUD)36:00: Summary Free Evlo WorkshopFree Evlo 101 class14 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.

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. 0:00: Introduction 1:00: Upward spiral2:32: What is metabolic flexibility?3:20: How to know if you’re metabolically flexible/inflexible6:00: How to train to be more metabolically flexible 9:50: Types of fuel sources15:27: How muscle mass affects metabolic flexibility 22:10: Gentle consistency + muscle building25:30: Strength training for metabolic health 28:11: Zone 2 cardio32:00: HIIT and SIT37:00: SummaryFree Evlo WorkshopFree Evlo 101 class14 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 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. 0:00: Introduction 2:22: What started the process to Payton getting diagnosed4:43: Cycle tracking 7:30: Diving deeper into Payton's symptoms with testing 11:15: Hashimoto's and hypothyroidism 16:50: How Payton is addressing her diagnosis  21:15: Mood changes 22:55: Takeaways Sign up for Burnout BootcampFree Evlo 101 class14 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.

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.0:00: Introduction 3:30: Interference effect5:08: AMPK pathway 10:35: Chronic effects of too much cardio 14:20: Keep your HIIT sessions short 16:55: Periodize your HIIT18:20: Complete HIIT at the end of your week 19:20: Focus on strength training first 21:30: When should you add HIIT back in?Study referenced Sign up for Burnout BootcampFree Evlo 101 class14 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.

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.0:00: Introduction 1:41: Stimulus-to-fatigue ratio5:14: Important elements of managing fatigue5:54: Reset weeks7:38: Emotional stress10:55: Sleep 12:38: Genetics14:00: How do you know if your programming is too much?16:02: Working muscles to failure 18:15: Giving your body appropriate time to recover19:15: Prioritize strength training, lace in cardio 20:00: Recovery days 20:25: Exercise selection 24:14: Utilize your nervous system to help you manage fatigue25:55: Burnout Bootcamp Sign up for Burnout BootcampFree Evlo 101 class14 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.

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. 0:00: Introduction 3:36: what is inflammation? 5:38: how does inflammation work during and after a workout?15:24: importance of recovery for muscle growth 16:51: Symptoms of chronic muscle inflammation 20:10: recommendations for getting out of chronic inflammation23:07: Body recomposition without the burnout Sign up for Burnout BootcampFree Evlo 101 class14 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.