The Dr. Shannon Show

What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio. 0:00: Introduction 1:09: What is zone 2 cardio? 4:34: Zone 2 cardio vs. zone 3 cardio 6:15: Do women need to do zone 2 cardio? 7:39: Zone 2 cardio and body composition 9:23: Does walking count as zone 2 cardio?13:08: Zone 2 cardio recommendations To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently. Hope's websiteHope's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences metabolism. References: Paper 1 Paper 2Paper 3Paper 40:00: Introduction 2:25: The science of how we burn calories 6:42: How our metabolism changes as we age 11:40: How muscle effects metabolism 14:20: Takeaways To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each. Miranda's IG Miranda's TikTokReal Life Nutritionist To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

McCall McPherson, a Physician Assistant and founder of Modern Thyroid, shares her expertise on GLP-1 medications like Ozempic and Wegovy. She delves into their surprising benefits beyond weight loss, including their effects on brain chemistry, cravings, and metabolic health. McCall discusses the positive impacts on perimenopause and fertility, along with potential long-term risks. She emphasizes the need for personalized treatment and addresses public misconceptions, advocating for a more nuanced understanding of these medications in improving overall health.

Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food. Hope's websiteHope's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also reviews the Oura ring. 0:00: Shannon's opinion on fitness trackers 1:50: Reliability of tracking steps and calories burned 3:12: Measuring VO2max 4:10: Measuring recovery 5:42: Fertility tracking 6:20: Summary 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I've changed in my training and nutrition to reach this goal. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve your energy. Muscle tissue isn't optional, and it doesn't just impact you in the short-term. It's essential to live a long, healthy life. Shannon will teach you how to train and eat to build 5lb of muscle in 2025. Grab a pen and paper, as she'll help you calculate your calorie needs if body recomposition (fat loss alongside muscle gain) is your goal. If you want structured workouts to help you build muscle in 2025, you can join Evlo for the month of January for free. New members only. Sign up between December 29th and January 1st. Join at evlofitness.com. 0:00: Introduction 1:48: Why should you build 5 lbs of muscle?  6:57: Timeline for gaining muscle 9:37: Factors that influence the ability to gain lean mass 15:30: Muscle maintenance vs muscle gain 16:58: What does gaining 5 lbs of muscle look like? 17:53: How to build 5 lbs of muscle 21:30: How to calculate calorie needs for body composition25:33: How to measure muscle gain 26:57: Let's build 5 lbs of muscle 2025 30:51: Take a free Evlo Upper Body Build classBMR calculator 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Discover how walking influences body composition and the importance of the lean mass to fat mass ratio. Learn about the sweet spot for daily steps and how more isn't always better. The discussion reveals the hormonal effects of walking and its positive impact on mental health. Plus, explore the role of diet and strength training alongside walking for optimal fat loss. This episode covers the interconnections between movement and well-being in an engaging way.