The Dr. Shannon Show

How you exercise in your 30s can not only impact how you feel and look now but also will set you on a path to age well and avoid disease. 0:00: Introduction0:58: How your body changes in your 30s and why building muscle matters2:34: The anti-aging effect of satellite cells4:45: What type of training stimulates satellite cells?6:17: Why you shouldn’t wait to build muscle  8:55: REPS framework for building muscle 10:30: ConclusionTry Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Many fitness methods claim to "tone your arms" or "slim your thighs." This is false advertising, with the assumption that you can "spot treat fat." Shannon breaks down the science of spot-treating fat and the efficacy of using exercise to improve/reduce cellulite in this episode. Podcasts Referenced: Exercise and leannessNutrition and leanness with Hope Brandt, RDWhere is your calorie burn plateau?0:00: Introduction1:30: What is body recomposition? 3:42: Does HIIT reduce belly fat? 5:55: How can exercise affect cellulite? 7:50: Summary on spot treating fat and body recomposition10:42: Two tips if body recomposition is a goal Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Squats have been deemed the gold standard for building muscle in the legs while improving functional strength. But what if squats don't feel good on your body or aren't enjoyable? Do you have to do them to be functional in your day-to-day life? Shannon breaks it down in this episode. Studies referenced: #1#2#30:00: Evlo member story 3:37: Introduction to why you don’t have to squat to be functional 4:36: Benefits of squatting 8:11: Reasons why you may choose squats over another lower body exercise9:11: Why squats may not feel good in your body 15:14: Do I need to squat to be functional? 21:24: Exercise swaps that can replace squats24:38: Summary Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What is PCOS, what are the symptoms, and how can you exercise to improve symptoms? You'll learn all these things in this interview with Dr. Payton Busker. Tools to measure recovery blog post referenced0:00: Introduction 0:58: Payton’s personal story with PCOS 4:33: Defining PCOS8:43: Symptoms of PCOS14:34: Influence of diet in treating PCOS 17:30: Link between PCOS and insulin resistance19:40: Long term risks of PCOS24:08: Exercising with PCOS28:30: Indications that you’re not recovering 30:17: Exercise recommendations for PCOS 32:58: Exercising for fertility if you have PCOS  35:23: “Non-exercise” ways to manage PCOS38:00: Payton's final thoughts Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You may have heard that the more muscle mass you have, the more calories you burn at rest. Is this true? If so, what is the extent of this effect? How does muscle influence metabolism? Study on metabolism throughout lifespan0:00: Evlo member story 2:58: Introduction to the relationship between muscle and metabolism 4:02: Defining metabolism9:33: Which body systems require the most energy? 12:40: How adding muscle mass improves your metabolism in more ways than one19:38: Conclusion Try Evlo 14 days for freeFollow 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.

0:00: Introduction 1:15: Working out less for better results 2:54: What is a hard set? 6:34: Optimal volume for muscle growth11:05: Adding more volume does not have proportionate benefits on muscle growth13:58: The importance of exercise selection on central nervous system fatigue 18:16: Study comparing low vs high volume workout 22:47: Why you may see better results doing Evlo 24:15: Can reducing volume produce higher quality workouts? 26:27: How to choose a track as an Evlo member for best results 28:27: SummaryStudy #1 referencedStudy #2 referenced Try Evlo 14 days for freeFollow 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.

Your menstrual cycle has been considered a vital sign by some and can be an indication of your overall health. Shannon is joined by Dr. Payton, who shares the current research on exercising to improve menstrual health. They also discuss fertility, pregnancy loss, and more. Cycle syncing episode referenced 0:00: Introduction1:20: Your menstrual cycle as a vital sign 3:20: Signs/symptoms that something might be off with your cycle7:37: Can you still track your cycle while on hormonal birth control?9:03: Why might someone lose their cycle?13:37: Exercise recommendations for regaining your cycle 19:24: Exercising for fertility 26:05: TRIGGER WARNING: pregnancy loss is discussed after this time stamp26:30: Payton’s experience with pregnancy loss32:40: Are there risks with exercising during early pregnancy?35:20: Parameters around exercise after miscarriage Try Evlo 14 days for freeFollow 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.

How does high-intensity cardio affect longevity? Is HIIT the only way to receive longevity benefits? How does strength training compare to HIIT at improving VO2 max? All these topics and more are discussed today.0:00: Brief summary of episodes 148 and 149 2:50: Hypertrophy training 5:30: The bottom line when it comes to HIIT11:30: VO2 max as an indicator of overall health and longevity16:13: Utilizing HIIT to improve VO2 max and metabolic flexibility 19:22: Downsides of Zone 4/Zone 5 training 21:42: HIIT vs. superset training 24:50: How to add HIIT to your routine 26:50: Cardio zones 31:40: “Optimal” training week35:30: Importance of individualization of your routine Try Evlo 14 days for freeFollow 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.

Is walking truly sufficient for cardiovascular fitness? The discussion dives into the physiological benefits of Zone 2 cardio and how it stacks up against other forms of exercise. Shannon emphasizes the importance of combining walking with strength training for a well-rounded routine. Listeners learn about energy expenditure and the potential adjustments needed to make walking more effective. Plus, insights on how to incorporate zone 2 training into daily life offer practical tips for fitness enthusiasts.

Zone two cardio has received a lot of attention lately. Doctors and researchers tout the benefits associated with mitochondrial efficiency and longevity. But zone two cardio is time-consuming and may be difficult to realistically keep up with. At the same time, others are claiming that women naturally have a better ability to use fat as fuel and a higher composition of type 1 muscle fibers, so zone two cardio is unnecessary. Where is the "truth?" What SHOULD we be doing for our health and longevity? Dr. Shannon breaks it down in this episode. Studies referenced: https://www.thieme-connect.com/products/ejournals/html/10.1055/a-1664-8701https://pubmed.ncbi.nlm.nih.gov/28578612/https://pubmed.ncbi.nlm.nih.gov/35599175/0:00: Introduction: the spectrum of zone two cardio recommendations3:25: Is there a gold standard application for zone two cardio?6:42: Are “optimal routines” realistic?8:50: What is zone two cardio?10:15: What is metabolic flexibility?11:44: Why should we care about mitochondrial health?15:00: How does zone two cardio affect metabolic flexibility?18:40: Is zone two cardio the only way to improve metabolic flexibility?20:10: Framework for muscle building 22:01: Lifting to improve mitochondrial density 23:35: How to improve aerobic capacity while building muscle 25:55: The effect of superset training for VO2 Max27:18: Should you still do cardio?31:52: How to include zone two in your routine 32:22: Conclusion Try the new EvloFollow 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.