The Dr. Shannon Show

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.0:00: Introduction 0:50: Shannon’s experience with overexercise 7:15: Energy expenditure 11:15: Fitness watches12:30: Why trackers are not an accurate representation of energy expended 17:30: Example of this energy expenditure 20:35: Bottom line22:30: Burnout BootcampStudy referenced Subscribe for Burnout Bootcamp detailsFree 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.

Better software makes for better functioning hardware. In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system).Improving our visual and vestibular system can make it easier for us to see results from our workouts and will allow us more freedom of movement along the way.4:00  Nervous system input 8:10 The cause of muscle tightness10:33  Visual and vestibular input14:05  Proprioceptive system 18:42  How these systems affect exercise 21:00  How to improve your vestibular system8 free Evlo classesEvlo Fitness - 14-day free trialFollow Dr. Shannon on IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.0:00: Introduction 2:07: Do you have to lift heavy to see results?4:24: Should perimenopausal women do hypertrophy or strength training? 7:55: Hypertrophy and strength gains cannot be fully separated9:05: Muscle fiber recruitment10:00: Mechanical load to the muscles11:54: Heavy lifting and joint health considerations 14:12: Changes that occur during peri- and postmenopause19:40: Lifting heavy weights is not required for a strong muscle stimulus  25:22: SummaryStudy referenced  Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.0:00: Introduction3:30: Dr. Gaskins’s research focus4:58: Fertility endpoints and time windows 6:12: “Lowest hanging fruit” for improving fertility 10:00: Environmental factors that can affect fertility 16:09: Symptoms of endocrine disruption 20:15: Exercise recommendations for women who are trying to conceive 23:38: Does exercise affect male fertility?24:35: The benefit of weight training for female fertility 25:25: The 3 pillars for overall and reproductive health Doveras - Use EVLO30 for 30% off (not a paid endorsement) Doveras is a pre-pregnancy health company that helps couples improve their fertility and get pregnant with personalized lifestyle change programs — backed by findings from 100,000 studies.Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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. 0:00: Introduction 1:12: How does stress affect your hormones and nervous system?6:15: The relationship between cortisol and insulin7:48: Shannon’s personal experience with stress and body composition 14:20: How do you know if you’re in chronic stress mode?15:14: How can we use exercise to make us more stress resilient? 21:11: Endorphins 23:22: Will you gain weight if you back off of your exercise intensity?24:46: Shannon’s thoughts on why exercise should not be used as therapy27:17: Summary and key takeaways Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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. 0:00: Introduction 2:24: What is Semaglutide and how does it work?5:15: How do these medications impact weight and appetite?7:14: Are there any effects on mental health?8:17: Who is this indicated for?13:05: How is social media affecting the supply of this medication?15:35: Who shouldn’t be taking this medication? And who should or should not prescribe it? 19:10: The effects on lean muscle mass 21:10: Mistakes in prescribing these medications24:20: Should you be on these medications long term?  Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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.0:00: Introduction 3:38: What is the somatic nervous system?6:53: Inputs and outputs 9:45: Stimulating mechanoreceptors to improve your results14:30: Tools for improving the motor map of the body 21:13: Jammed joints lead to weak muscles 25:25: Using physical touch to improve muscle activation 26:44: Summary Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We train our muscles and our cardiovascular system. We can also train the network that we don't see: our nervous system. In this episode, Shannon focused on the autonomic nervous system. She talks about sympathetic and parasympathetic activation and how each influences your fitness results. She provides tangible tools and takeaways to start training your nervous system more effectively.0:00: Intro3:16 Breaking down the different parts of the nervous system6:27 How your nervous system heals your body post-exercise11:27 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 system15:00 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 state25:20 How to assess if you aren’t recovering 28:37 How to train you autonomic nervous system29:31 How to train your nervous system in your warm-ups34:35 How to train your nervous system in your cool-downs38:57 Summary  Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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. 0:00: Introduction 3:58: How Hope approaches weight loss and aesthetic goals5:35: Hope’s personal journey with weight loss9:30: Going beyond “eating clean” 11:50: What does it mean to be in a slight caloric deficit?18:10: Protein recommendations21:22: What to do if you don’t want to track macronutrients 25:55: Myth busting: “Starvation mode”33:14: A conversation around hormones 35:45: Overview of how to change your nutritional approach 38:25: How to work with HopeFree Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episode, Shannon breaks down how exercise affects leanness.0:00: Introduction 1:43: Low Energy Availability (LEA)7:22: Systematic Review of exercise alone for weight loss9:20: Fitness trackers and weight loss14:42: How exercise CAN affect weight loss17:15: How does exercise use fat as fuel?23:00: Should you increase your step count to accelerate weight loss?24:15: How much exercise should you be doing if leanness is your goal?28:27: Should you track your cardio, strength training, or calories burned? First systematic review referencedStudy about fitness trackers Study about weight loss and steps Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.