The Dr. Shannon Show

Fitness Rewired Capsule #5: You Don't Have to Lift Heavy to Build Muscle

03 Apr 2026

Contributed by Lukas

00:00: Introduction01:23: Do you have to lift heavy? 02:45: Light vs. moderate vs. heavy loads 05:00: When to choose heavy, moderate, or light loads...

Fitness Rewired Capsule #4: Toning, Sculpting, and Long Lean Muscle - What's Real?

02 Apr 2026

Contributed by Lukas

00:00: Introduction03:00: The truth about "toning" workouts 06:45: "Sculpting" workouts 08:28: What is "the burn" doin...

Fitness Rewired Capsule #3: Why Hard Workouts Aren't Changing Your Body

01 Apr 2026

Contributed by Lukas

00:00: Introduction01:23: Does your workout need to feel exhausting to be effective? 02:30: How Shannon's workout routine has changed over the y...

Fitness Rewired Capsule #2: The Truth About Exercise and Fat Loss

31 Mar 2026

Contributed by Lukas

00:00: Introduction01:23: Exercise for fat loss? 04:53: How we burn calories09:07: Exercise and diet recommendations for body recomposition 10:50: C...

Fitness Rewired Capsule #1: You Were Lied to About Fitness

30 Mar 2026

Contributed by Lukas

1:23: How the media shapes our mindset around fitness4:10: History of fitness culture10:38: History of fitness wearables and its impact on fitness tod...

Body Recomposition Capsule #10: How to Stay Consistent

10 Jan 2026

Contributed by Lukas

1:15: Why Gentle Consistency works 2:05: Tip #1: Include warm-ups 3:05: Tip #2: Commit to doing one hard set 4:32: Tip #3: Lift heavier for fewer r...

Body Recomposition Capsule #9: How to Track

09 Jan 2026

Contributed by Lukas

1:00: How to set a goal for body recomposition 2:24: Why you should focus on muscle, not fat loss3:32: How to track and measure progress 6:10: Expec...

Body Recomposition Capsule #8: How to Recover

08 Jan 2026

Contributed by Lukas

1:00: How much exercise is too much? 2:33: Nervous system regulation within your workout 6:40: Weekly recovery recommendations 9:00: Reset weeks 1...

Body Recomposition Capsule #7: How to Do Cardio

07 Jan 2026

Contributed by Lukas

Episode #222: How We Burn CaloriesEpisode #182: REHIT2:30: The science of burning calories 6:40: How much cardio should we aim for? 8:25: Cardio zon...

Body Recomposition Capsule #6: How to Eat

06 Jan 2026

Contributed by Lukas

How to reach body composition goals without tracking2:25: Primary levers for body recomposition 4:00: Tracking and tools for tracking 7:06: Shannon&...

Body Recomposition Capsule #5: How to Make Workouts Efficient

05 Jan 2026

Contributed by Lukas

1:42: How to make your strength workouts shorter 4:37: Combing strength and cardio 6:35: Common mistakes when trying to make your workout shorter 1...

Body Recomposition Capsule #4: How Much to Exercise

04 Jan 2026

Contributed by Lukas

Meta-analysis referenced1:50: Recommended volume per muscle group per week 4:40: How often should you train each muscle group? 5:22: How many streng...

Body Recomposition Capsule #3: How Heavy to Lift

03 Jan 2026

Contributed by Lukas

1:30: What is true muscle failure? 3:52: The stimulating reps theory 4:40: Common lifting mistakes 8:54: How heavy should you lift? 10:25: Which r...

Body Recomposition Capsule #2: The Timeline

02 Jan 2026

Contributed by Lukas

1:45: The rate of fat loss and muscle growth 2:22: What to expect in month one 3:52: What to expect in month two 5:50: What to expect in month thre...

Body Recomposition Capsule #1: How to Body Recomposition

01 Jan 2026

Contributed by Lukas

1:00: What is body recomposition? 4:00: Why you should prioritize muscle health 6:36: Can trained individuals experience body recomposition? 7:20: ...

#222: UPDATED SCIENCE: How We Burn Calories

13 Nov 2025

Contributed by Lukas

Pontzer's studyHoward's study0:00: Introduction 3:00: Constrained energy expenditure model 6:10: New study suggests calorie burn is additi...

#221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement

05 Jun 2025

Contributed by Lukas

5 lbs of muscle episodes:#197: How to build 5lb of Muscle in 2025Coffee Chat: My journey of building 5lb of muscle and body recomposition Coffee Chat...

#220: How to Body Recomposition in a Sustainable, Effective Way

29 May 2025

Contributed by Lukas

0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercise and fat loss 18:40: Body recomposition 27:22: ...

#219: Cardiovascular Aging: How to Measure and Improve It

22 May 2025

Contributed by Lukas

0:00: Introduction to cardiovascular aging 2:00: How does the cardiovascular system age, and why should we care? 5:56: How to measure cardiovascular...

#218: How to train your nervous system and improve vagal tone

15 May 2025

Contributed by Lukas

Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you can recover better, feel better, and potentially l...

#217: Body Image and Body Dysmorphia with Psychiatrist Margaret Duncan

08 May 2025

Contributed by Lukas

We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan discusses what thoughts may indicate body image conce...

Coffee Chat with Interior Designer Coco Greenblum

02 May 2025

Contributed by Lukas

Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office space abd Shannon's home. Coco has years of ...

#216: What men and women should do when trying to conceive with Dr. Natalie Crawford

01 May 2025

Contributed by Lukas

Whether you are currently trying to conceive or planning to do so in the next few years, this episode will educate you on what you can control in your...

#215: Freezing your eggs, how our reproductive system changes with age, and more with Dr. Natalie Crawford

24 Apr 2025

Contributed by Lukas

Reproductive health is a major part of our overall health, whether you're family planning or not. In part one of this interview with board certif...

#214: How often should you work a muscle each week?

17 Apr 2025

Contributed by Lukas

How many days/week should you work each muscle? And how many sets are needed in each workout? Shannon breaks down the current science on frequency and...

#213: Understand your hormones in each decade with Dr. Jessica Shepherd

10 Apr 2025

Contributed by Lukas

Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-c...

#212: Building 5lb of muscle: how long does it take, member tips, and more

03 Apr 2025

Contributed by Lukas

Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strength, and longevity. In this episode, Dr. Shannon dis...

Coffee Chat with Olivia Adriance: Pregnancy Q&A

28 Mar 2025

Contributed by Lukas

Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your questions about pregnancy. We talk about body image ...

#211: How to get fit during pregnancy

27 Mar 2025

Contributed by Lukas

Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training and cardi...

Mini: Will your waist get thicker by training abs?

25 Mar 2025

Contributed by Lukas

Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today. To take our free 35-minute...

#210: Does strength training cover all your bases for generalized health & fitness?

20 Mar 2025

Contributed by Lukas

You may want a more fit-looking body, but other things are likely important to you as well: strength, mobility, balance, flexibility, endurance, bone ...

#209: AMA: Accuracy of Body Composition Scales, Splitting Workouts in Half, and More

13 Mar 2025

Contributed by Lukas

1:05: Why ball crunches over regular crunches? 2:43: How accurate are body composition scales? 4:48: Do the Evlo instructors do "more" tha...

#208: Genetics and somatotypes - should you train for your body type?

06 Mar 2025

Contributed by Lukas

You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph. Shannon ...

#207: How does creatine affect body composition?

27 Feb 2025

Contributed by Lukas

Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine can affect l...

Ask an RD: Reverse dieting with Hope Brandt, RD

25 Feb 2025

Contributed by Lukas

What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in detail tod...

#206: Weight lifting & fertility with Dr. Payton Busker

20 Feb 2025

Contributed by Lukas

What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today. Episode about Payton...

Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD

18 Feb 2025

Contributed by Lukas

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...

Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more

14 Feb 2025

Contributed by Lukas

Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like: How do you track muscle gro...

#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It

13 Feb 2025

Contributed by Lukas

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 eve...

Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD

11 Feb 2025

Contributed by Lukas

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 p...

#204: Does strength training double as cardio?

06 Feb 2025

Contributed by Lukas

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 af...

Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD

04 Feb 2025

Contributed by Lukas

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 ...

#203: Can you target different portions of the same muscle? Breaking down regional hypertrophy

30 Jan 2025

Contributed by Lukas

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 ho...

Ask an RD: How much protein can you eat at one time? With Hope Brandt, RD

28 Jan 2025

Contributed by Lukas

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 c...

#202: 200TH EPISODE BEST OF: Pilates & Megaformer: do they build muscle, tone, or "lengthen?"

23 Jan 2025

Contributed by Lukas

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, barr...

Ask an RD: How do you avoid, prevent, and improve bloating? With Allie Chilcote, MS, RD, LD

21 Jan 2025

Contributed by Lukas

Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode with Functional Medicine Registered Dietitian, All...

#201: 200TH BEST OF: Zone 2 cardio

16 Jan 2025

Contributed by Lukas

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. Shann...

Ask an RD: Are sugar alternatives really "better" than table sugar? With Hope Brandt, RD

14 Jan 2025

Contributed by Lukas

In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calori...

#200: 200TH EPISODE BEST OF: Metabolism

09 Jan 2025

Contributed by Lukas

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. ...

Ask an RD: Intuitive eating vs. dieting - which is better for my goals? With Miranda Galati, RD

07 Jan 2025

Contributed by Lukas

Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each. Miranda&apo...

#199: The benefits, risks, and uses for GLP1s like Ozempic and Wegovy with McCall McPherson PA-C

02 Jan 2025

Contributed by Lukas

McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she ...

Ask an RD: I don't want to track my calories, how can I reach my body composition goals?

31 Dec 2024

Contributed by Lukas

Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food. Hope's websiteHope&...

#198: Fitness Trackers: What Features are Important?

26 Dec 2024

Contributed by Lukas

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 o...

Coffee Chat: My journey of building 5lb of muscle and body recomposition

20 Dec 2024

Contributed by Lukas

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 rea...

#197: How to Build 5lb of Muscle in 2025

19 Dec 2024

Contributed by Lukas

Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve ...

#196: How walking affects body composition

12 Dec 2024

Contributed by Lukas

Body composition is the ratio of lean mass to fat mass. Generally, the higher this ratio, the better. How does walking affect body composition? Does w...

Coffee Chat with Miranda Galati: Weight Watchers, digestive health, Evlo, and more

09 Dec 2024

Contributed by Lukas

In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how under-fueling led to digestive issues and more. S...

#195: Nutrition for energy, mental health, and more with Miranda Galati, MHSc, RD

05 Dec 2024

Contributed by Lukas

Dr. Shannon is joined by Registered Dietitian, Miranda Galati. They talk about how to eat for better energy, mental health, what eating at your mainte...

#194: Thanksgiving episode: can you really "erase" a meal with exercise?

28 Nov 2024

Contributed by Lukas

In this episode, Dr. Shannon discusses how we burn calories and our calorie-burning plate. She also discusses how over-indulging over the holidays wil...

#193: How to maintain during the holidays

21 Nov 2024

Contributed by Lukas

The holiday season can be a time when consistency gets more difficult, and committing to maintenance over gains could be appropriate. But what amount ...

Coffee Chat: Payton's IVF journey

15 Nov 2024

Contributed by Lukas

Payton tells us about her journey with fertility, including going through IVF and loss. She openly speaks about the challenges and hurdles she's ...

#192: Evidence-based skincare: products, botox & filler, redlight therapy, and more with Amy Koberling

14 Nov 2024

Contributed by Lukas

If you're overwhelmed with skincare, this episode is for you. I chat with Amy Koberling, a Dermatology PA, who likes to keep skincare simple and ...

Solo Coffee Chat: How I calendar each week

08 Nov 2024

Contributed by Lukas

I pride myself on getting a lot done in a short amount of time, and still making time for the things in my life that are important to me like health a...

#191: The minimal effective dose for strength training and cardio

07 Nov 2024

Contributed by Lukas

I'm often talking about how more is not better when it comes to exercise. But what if you are very time-limited? What is the minimal amount of ca...

#190: If the "burn" isn't building muscle, what is it doing?

31 Oct 2024

Contributed by Lukas

A burning sensation happens during resistance exercise and typically occurs with higher rep training. That burning sensation is due to metabolic stres...

Coffee Chat with Karalynne Call from Just Ingredients: Understanding what's in your supplements and realistic changes to live a cleaner life

25 Oct 2024

Contributed by Lukas

Today we interview the founder of one of my favorite brands, Karalynne Call. She's the founder of Just Ingredients and a wealth of knowledge on c...

#189: Take control of your hormone and thyroid health with McCall McPherson PA-C

24 Oct 2024

Contributed by Lukas

Fatigue? Brain fog? Trouble with weight loss? These can all be symptoms of thyroid dysfunction. McCall McPherson explains what to look for, misconcept...

Solo Coffee Chat: Q&A on Postpartum Body Image, Creatine, and More

18 Oct 2024

Contributed by Lukas

In this episode, Shannon answers audience questions! Questions range from fitness to personal to business-related. To take our free 35-minute Upper B...

#188: How women differ from men with strength training and cardio

17 Oct 2024

Contributed by Lukas

Women and men have physiological differences that influence training. Dr. Shannon breaks down the differences, similarities, and gives a practical tra...

#187: FAQs About Body Recomposition

10 Oct 2024

Contributed by Lukas

Body recomposition is the process of increasing the ratio of lean mass to fat mass. In this episode, Dr. Shannon answers some frequently asked questio...

Coffee Chat with Jill Zambito and Lauren Pollard: Creatine, sleep chronotypes, and more

04 Oct 2024

Contributed by Lukas

In this Coffee Chat, Shannon sits down with sisters Lauren and Jill Zambito. To take our free 35-minute Upper Body Build class taught by Dr. Shannon,...

#186: Biomechanics 101 & your cheat sheet to know if any workout is effective

03 Oct 2024

Contributed by Lukas

Not all exercise is created equal. Some workouts may feel "hard," but are they really driving results? In this episode, Dr. Shannon will hel...

#185: Improving anxiety and rewiring your negativity bias with neuroscientist Nicole Vignola

26 Sep 2024

Contributed by Lukas

Do you know there is a difference between stress and anxiety? Our brains are wired to lean negative, but understanding our neuroanatomy can help you r...

Solo Coffee Chat: How I'm building 5lb of muscle postpartum

20 Sep 2024

Contributed by Lukas

In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds of muscle. To take our free 35-minute Upper Body B...

#184: Postpartum Body Recomposition

19 Sep 2024

Contributed by Lukas

This episode is not to encourage "bounce back" after having a baby. Shannon discusses sustainable strategies to improve body composition pos...

Coffee Chat with Olivia Adriance: how she improved her acne, grew a social media following, and more

13 Sep 2024

Contributed by Lukas

Olivia Adriance is a food content creator who shares why she started eating gluten-free, dairy-free, and refined sugar-free. Shannon and Olivia talk a...

#183: How to avoid the 4 communication styles that predict the end of relationships with Casey Lepper

12 Sep 2024

Contributed by Lukas

Today, we are joined by Licensed Marriage and Family Therapist Casey Lepper. We discuss how to improve your relationship with your partner and parenti...

Coffee Chat on fitness trends: Weighted vest walking, doing your hair with wrist weights, Pilates for back pain

06 Sep 2024

Contributed by Lukas

Join Dr. Shannon and Dr. Payton to discuss some of the latest fitness trends: weighted vest walking, doing your hair with wrist weights to tone the ar...

#182: REHIT: How 2 minutes of work/week can significantly impact your cardiovascular health

05 Sep 2024

Contributed by Lukas

Hate sprint training but want the benefits? Emerging research claims that REHIT (reduced exertion high-intensity training), a low-dose form of sprint ...

Solo Coffee Chat: The coaching tools that have rewired my brain

30 Aug 2024

Contributed by Lukas

I get coached twice a week, and it has changed my life. In this solo coffee chat, I discuss the life crisis that got me started on coaching and what h...

#181: Does strength training make you leaner?

29 Aug 2024

Contributed by Lukas

Does strength training help with fat loss? It's not about how many calories or fat you burn during the workout - it's about the muscle that ...

#180: Do you have to lift heavy as you age? How to increase lean mass at any age

22 Aug 2024

Contributed by Lukas

Is heavy lifting the only way to stay strong, build lean mass, and improve body composition as we age? Dr. Shannon, Dr. Jill, and Dr. Payton discuss w...

Solo Coffee Chat: A podcast rebrand, tools to stay inspired, and 10x growth

16 Aug 2024

Contributed by Lukas

Welcome to the first episode of The Dr. Shannon Show! We will still release new science-based episodes each Thursday. In addition to the Thursday epis...

#179: Q&A: Inner thigh toning, the effectiveness of minimal equipment workouts, and muscle confusion

15 Aug 2024

Contributed by Lukas

In this focused Q&A episode, Dr. Shannon is joined by Evlo instructors, Dr. Payton and Dr. Jill. We explore effective inner thigh exercises and th...

#178: Find Your Ideal Fitness Routine: Balancing Strength, Cardio, and Recovery for Optimal Results

08 Aug 2024

Contributed by Lukas

In this episode, Shannon dives into the science of crafting a sustainable, effective fitness routine that delivers results without burning you out. Y...

#177: Training your nervous system with Dr. Eric Cobb

01 Aug 2024

Contributed by Lukas

Dr. Eric Cobb is a renowned expert in the field of performance neurology and the founder of Z-Health Performance Solutions. With over two decades of e...

#176: Nutrition and breastfeeding with Dani Patton

25 Jul 2024

Contributed by Lukas

Are you struggling to balance breastfeeding, postpartum recovery, and your fitness goals?  In this episode, we're joined by macros coach Dani Pa...

#175: Q&A: Best activities for recovery days, if megaformer classes build muscle, is Evlo diastasis recti-friendly

18 Jul 2024

Contributed by Lukas

Dr. Shannon is back with Dr. Jill and Dr. Payton to discuss recovery days, megaformer classes, and diastasis recti. 0:00: Introduction0:20: Best acti...

#174: Your nervous system & fitness part 3: Cerebellar neuroplasticity

11 Jul 2024

Contributed by Lukas

This is part three of three about fitness and your nervous system. Dr. Shannon discusses how your brain can change itself, which is called neuroplasti...

#173: Your nervous system & fitness part 2: safety and stability

04 Jul 2024

Contributed by Lukas

This is part two of three about fitness and your nervous system. Dr. Shannon discusses how your nervous system's "number one priority is to ...

#172: Your nervous system & fitness part 1: Central nervous system fatigue

27 Jun 2024

Contributed by Lukas

The next three episodes will be about specific mechanisms of your nervous system. Today, Dr. Shannon talks about how central nervous system fatigue in...

#171: Q&A: Grip strength limiting lower body lifts, feeling "bigger" after strength training, and do sculpt classes help maintain muscle?

20 Jun 2024

Contributed by Lukas

Dr. Shannon, Dr. Jill, and Dr. Payton discuss grip strength, cell swelling, and if Pilates/sculpt classes help maintain muscle mass and bone density. ...

#170: What to do if you're exercising hard but not losing weight

13 Jun 2024

Contributed by Lukas

In this episode, we discuss hormones, exercise, and nutrition and why you may not be losing weight despite working out hard. 0:00: Introduction 1:00: ...

#169: How to balance exercise and cortisol

06 Jun 2024

Contributed by Lukas

If you're not seeing results, you may have been told your cortisol could be to blame. How does cortisol affect fitness? And is there a way to &qu...

#168: Training your core and diastasis recti with Dr. Elizabeth Knoble

30 May 2024

Contributed by Lukas

Shannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pregnancy and beyond.0:00: Introduction to Dr. Elizab...

#167: Short workouts and exercise snacks

23 May 2024

Contributed by Lukas

Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to build muscle? 0:00: Introduction0:45: Does the duratio...

#166: Does more sweat = better results?

16 May 2024

Contributed by Lukas

Why do we sweat in our workotus? And are sweaty workouts superior for fitness results? Dr. Shannon explains why sweating isn't necessarily relate...

#165: Improving metabolic flexibility for lasting results

09 May 2024

Contributed by Lukas

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 t...

#164: Why more fatiguing workouts aren't more effective

02 May 2024

Contributed by Lukas

It is an illusion that more fatiguing workouts lead to better results. In fact, less fatiguing workouts can improve the quality of your workouts and, ...

#163: Pre/post workout nutrition with Hope Brandt, RD

25 Apr 2024

Contributed by Lukas

Registered Dietitian Hope Brandt discusses how to eat before and after exercise.0:00: Introduction0:40: How to eat to build muscle 2:05: How to eat f...