The Dr. Shannon Show

If you have a body recomposition goal, you will calculate your total daily energy expenditure to give you a calorie goal for the day. But what if that number feels too low? Hope Brandt, RD answers this today. Hope's websiteHope's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like: How do you track muscle growth without getting a DEXA scan?How long should you wait before seeing a provider if you're not seeing results? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, have you ever felt like you're doing "all the right things" and working hard but not seeing any progress? Today, Shannon will discuss the hormonal reasons why burnout happens and how it can lead to an anti-recomposition environment in which losing fat and/or building muscle becomes difficult. Shannon will also discuss symptoms to look for that indicate burnout and where to place your efforts instead. 0:00: Introduction to "anti-recomposition" 2:03: Effects of overtraining 5:45: Am I suffering from burnout? 8:43: Qualities to avoid in a workout program 14:30: Qualities to look for in a workout program 17:10: What kind of results should I expect? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered Dietitian, Allie Chilcote.  Work with AllieFollow Allie on IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishing the differences between traditional strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HIIT, traditional strength training, and circuit training. 0:00: Introduction1:40: Benefits of steady state cardio6:05: Benefits of HIIT 7:18: Does strength training count as cardio? 11:39: How does circuit training affect cardiovascular health? 14:00: Dosage of strength training & cardio 17:10: Summary To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these things are discussed in today's installment of ASK an RD, with our guest, Hope Brandt, RD. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for complete muscle growth. 0:00: Introduction 1:18: Defining regional hypertrophy 2:40: Regional hypertrophy in the hamstrings 6:18: Regional hypertrophy in the quads 8:00: Regional hypertrophy in the glute max 12:40: Regional hypertrophy in the glute med 14:50: Regional hypertrophy in the inner thighs 16:54: Regional hypertrophy in the abdominals 18:55: Regional hypertrophy in the upper body 22:05: Key takeaways To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pilates, barre, and megaformer methods build muscle. They also discuss the potential benefits of these methods and how/if to include them in your routine. 0:00: Introduction 2:35: Defining Pilates 5:14: Does high-rep, low-load training build muscle? 9:54: Benefits of Pilates 14:45: If I'm shaking or burning am I building muscle?17: 30: Will Pilates make me "long and lean" ?  25:42: Lagree and Megaformer 30:20: Does "hard" equal effective? 34:50: Can you combine Evlo with Pilates? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Allie Chilcote, a Functional Medicine Registered Dietitian and owner of Restored by Allie, specializes in digestive health and hormonal imbalances. She dives deep into the causes of bloating, distinguishing between normal and abnormal occurrences, and shares effective management strategies like mindful eating and proper hydration. Allie emphasizes the connection between stress and digestive health while outlining a comprehensive program to identify and address root causes of digestive issues. Tune in for practical tips to improve your gut health!