#221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement
Thu, 05 Jun 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
5 lbs of muscle episodes:#197: How to build 5lb of Muscle in 2025Coffee Chat: My journey of building...
#220: How to Body Recomposition in a Sustainable, Effective Way
Thu, 29 May 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercis...
#219: Cardiovascular Aging: How to Measure and Improve It
Thu, 22 May 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
0:00: Introduction to cardiovascular aging 2:00: How does the cardiovascular system age, and why sh...
#218: How to train your nervous system and improve vagal tone
Thu, 15 May 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you ...
#217: Body Image and Body Dysmorphia with Psychiatrist Margaret Duncan
Thu, 08 May 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan dis...
Coffee Chat with Interior Designer Coco Greenblum
Fri, 02 May
Contributed by Lukas • Default Dataset
Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office...
#216: What men and women should do when trying to conceive with Dr. Natalie Crawford
Thu, 01 May 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
Whether you are currently trying to conceive or planning to do so in the next few years, this episod...
#215: Freezing your eggs, how our reproductive system changes with age, and more with Dr. Natalie Crawford
Thu, 24 Apr 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
Reproductive health is a major part of our overall health, whether you're family planning or no...
#214: How often should you work a muscle each week?
Thu, 17 Apr 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
How many days/week should you work each muscle? And how many sets are needed in each workout? Shanno...
#213: Understand your hormones in each decade with Dr. Jessica Shepherd
Thu, 10 Apr 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
Hormones change throughout a woman's life, and it's important to be educated about how and...
#212: Building 5lb of muscle: how long does it take, member tips, and more
Thu, 03 Apr 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strengt...
Coffee Chat with Olivia Adriance: Pregnancy Q&A
Fri, 28 Mar
Contributed by Lukas • Default Dataset
Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your qu...
#211: How to get fit during pregnancy
Thu, 27 Mar 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current lit...
Mini: Will your waist get thicker by training abs?
Tue, 25 Mar 2025 10:00:00 -0400
Contributed by Lukas • Default Dataset
Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton dis...
#210: Does strength training cover all your bases for generalized health & fitness?
Thu, 20 Mar 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
You may want a more fit-looking body, but other things are likely important to you as well: strength...
#209: AMA: Accuracy of Body Composition Scales, Splitting Workouts in Half, and More
Thu, 13 Mar 2025 00:00:00 -0400
Contributed by Lukas • Default Dataset
1:05: Why ball crunches over regular crunches? 2:43: How accurate are body composition scales? 4:4...
#208: Genetics and somatotypes - should you train for your body type?
Thu, 06 Mar 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
You may have heard of the different somatotypes. Somatotypes categorize someone based on their body ...
#207: How does creatine affect body composition?
Thu, 27 Feb 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shan...
Ask an RD: Reverse dieting with Hope Brandt, RD
Tue, 25 Feb 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
What is reverse dieting, and is it something you should implement to reach your goals? Registered Di...
#206: Weight lifting & fertility with Dr. Payton Busker
Thu, 20 Feb 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Pa...
Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD
Tue, 18 Feb 2025 09:00:00 -0500
Contributed by Lukas • Default Dataset
If you have a body recomposition goal, you will calculate your total daily energy expenditure to giv...
Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more
Fri, 14 Feb
Contributed by Lukas • Default Dataset
Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answ...
#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It
Thu, 13 Feb 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
Have you ever tried an intense fitness program, done it for a few weeks, and quit because of sorenes...
Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD
Tue, 11 Feb 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier bod...
#204: Does strength training double as cardio?
Thu, 06 Feb 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?&...
Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD
Tue, 04 Feb 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how ...
#203: Can you target different portions of the same muscle? Breaking down regional hypertrophy
Thu, 30 Jan 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon ...
Ask an RD: How much protein can you eat at one time? With Hope Brandt, RD
Tue, 28 Jan 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you s...
#202: 200TH EPISODE BEST OF: Pilates & Megaformer: do they build muscle, tone, or "lengthen?"
Thu, 23 Jan 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payto...
Ask an RD: How do you avoid, prevent, and improve bloating? With Allie Chilcote, MS, RD, LD
Tue, 21 Jan 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode ...
#201: 200TH BEST OF: Zone 2 cardio
Thu, 16 Jan 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much...
Ask an RD: Are sugar alternatives really "better" than table sugar? With Hope Brandt, RD
Tue, 14 Jan 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternativ...
#200: 200TH EPISODE BEST OF: Metabolism
Thu, 09 Jan 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
In honor of our 200th podcast episode, I'm doing a series of "best of," where I summa...
Ask an RD: Intuitive eating vs. dieting - which is better for my goals? With Miranda Galati, RD
Tue, 07 Jan 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and d...
#199: The benefits, risks, and uses for GLP1s like Ozempic and Wegovy with McCall McPherson PA-C
Thu, 02 Jan 2025 00:00:00 -0500
Contributed by Lukas • Default Dataset
McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expe...
Ask an RD: I don't want to track my calories, how can I reach my body composition goals?
Tue, 31 Dec 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goa...
#198: Fitness Trackers: What Features are Important?
Thu, 26 Dec 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also revi...
Coffee Chat: My journey of building 5lb of muscle and body recomposition
Fri, 20 Dec
Contributed by Lukas • Default Dataset
I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I&a...
#197: How to Build 5lb of Muscle in 2025
Thu, 19 Dec 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve ...
#196: How walking affects body composition
Thu, 12 Dec 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
Body composition is the ratio of lean mass to fat mass. Generally, the higher this ratio, the better...
Coffee Chat with Miranda Galati: Weight Watchers, digestive health, Evlo, and more
Mon, 09 Dec
Contributed by Lukas • Default Dataset
In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how...
#195: Nutrition for energy, mental health, and more with Miranda Galati, MHSc, RD
Thu, 05 Dec 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
Dr. Shannon is joined by Registered Dietitian, Miranda Galati. They talk about how to eat for better...
#194: Thanksgiving episode: can you really "erase" a meal with exercise?
Thu, 28 Nov 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
In this episode, Dr. Shannon discusses how we burn calories and our calorie-burning plate. She also ...
#193: How to maintain during the holidays
Thu, 21 Nov 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
The holiday season can be a time when consistency gets more difficult, and committing to maintenance...
Coffee Chat: Payton's IVF journey
Fri, 15 Nov
Contributed by Lukas • Default Dataset
Payton tells us about her journey with fertility, including going through IVF and loss. She openly s...
#192: Evidence-based skincare: products, botox & filler, redlight therapy, and more with Amy Koberling
Thu, 14 Nov 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
If you're overwhelmed with skincare, this episode is for you. I chat with Amy Koberling, a Derm...
Solo Coffee Chat: How I calendar each week
Fri, 08 Nov
Contributed by Lukas • Default Dataset
I pride myself on getting a lot done in a short amount of time, and still making time for the things...
#191: The minimal effective dose for strength training and cardio
Thu, 07 Nov 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
I'm often talking about how more is not better when it comes to exercise. But what if you are v...
#190: If the "burn" isn't building muscle, what is it doing?
Thu, 31 Oct 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
A burning sensation happens during resistance exercise and typically occurs with higher rep training...
Coffee Chat with Karalynne Call from Just Ingredients: Understanding what's in your supplements and realistic changes to live a cleaner life
Fri, 25 Oct
Contributed by Lukas • Default Dataset
Today we interview the founder of one of my favorite brands, Karalynne Call. She's the founder ...
#189: Take control of your hormone and thyroid health with McCall McPherson PA-C
Thu, 24 Oct 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Fatigue? Brain fog? Trouble with weight loss? These can all be symptoms of thyroid dysfunction. McCa...
Solo Coffee Chat: Q&A on Postpartum Body Image, Creatine, and More
Fri, 18 Oct
Contributed by Lukas • Default Dataset
In this episode, Shannon answers audience questions! Questions range from fitness to personal to bus...
#188: How women differ from men with strength training and cardio
Thu, 17 Oct 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Women and men have physiological differences that influence training. Dr. Shannon breaks down the di...
#187: FAQs About Body Recomposition
Thu, 10 Oct 2024 11:00:00 -0400
Contributed by Lukas • Default Dataset
Body recomposition is the process of increasing the ratio of lean mass to fat mass. In this episode,...
Coffee Chat with Jill Zambito and Lauren Pollard: Creatine, sleep chronotypes, and more
Fri, 04 Oct
Contributed by Lukas • Default Dataset
In this Coffee Chat, Shannon sits down with sisters Lauren and Jill Zambito. To take our free 35-mi...
#186: Biomechanics 101 & your cheat sheet to know if any workout is effective
Thu, 03 Oct 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Not all exercise is created equal. Some workouts may feel "hard," but are they really driv...
#185: Improving anxiety and rewiring your negativity bias with neuroscientist Nicole Vignola
Thu, 26 Sep 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Do you know there is a difference between stress and anxiety? Our brains are wired to lean negative,...
Solo Coffee Chat: How I'm building 5lb of muscle postpartum
Fri, 20 Sep
Contributed by Lukas • Default Dataset
In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds o...
#184: Postpartum Body Recomposition
Thu, 19 Sep 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
This episode is not to encourage "bounce back" after having a baby. Shannon discusses sust...
Coffee Chat with Olivia Adriance: how she improved her acne, grew a social media following, and more
Fri, 13 Sep
Contributed by Lukas • Default Dataset
Olivia Adriance is a food content creator who shares why she started eating gluten-free, dairy-free,...
#183: How to avoid the 4 communication styles that predict the end of relationships with Casey Lepper
Thu, 12 Sep 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Today, we are joined by Licensed Marriage and Family Therapist Casey Lepper. We discuss how to impro...
Coffee Chat on fitness trends: Weighted vest walking, doing your hair with wrist weights, Pilates for back pain
Fri, 06 Sep
Contributed by Lukas • Default Dataset
Join Dr. Shannon and Dr. Payton to discuss some of the latest fitness trends: weighted vest walking,...
#182: REHIT: How 2 minutes of work/week can significantly impact your cardiovascular health
Thu, 05 Sep 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Hate sprint training but want the benefits? Emerging research claims that REHIT (reduced exertion hi...
Solo Coffee Chat: The coaching tools that have rewired my brain
Fri, 30 Aug
Contributed by Lukas • Default Dataset
I get coached twice a week, and it has changed my life. In this solo coffee chat, I discuss the life...
#181: Does strength training make you leaner?
Thu, 29 Aug 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Does strength training help with fat loss? It's not about how many calories or fat you burn dur...
#180: Do you have to lift heavy as you age? How to increase lean mass at any age
Thu, 22 Aug 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Is heavy lifting the only way to stay strong, build lean mass, and improve body composition as we ag...
Solo Coffee Chat: A podcast rebrand, tools to stay inspired, and 10x growth
Fri, 16 Aug
Contributed by Lukas • Default Dataset
Welcome to the first episode of The Dr. Shannon Show! We will still release new science-based episod...
#179: Q&A: Inner thigh toning, the effectiveness of minimal equipment workouts, and muscle confusion
Thu, 15 Aug 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
In this focused Q&A episode, Dr. Shannon is joined by Evlo instructors, Dr. Payton and Dr. Jill....
#178: Find Your Ideal Fitness Routine: Balancing Strength, Cardio, and Recovery for Optimal Results
Thu, 08 Aug 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
In this episode, Shannon dives into the science of crafting a sustainable, effective fitness routine...
#177: Training your nervous system with Dr. Eric Cobb
Thu, 01 Aug 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Dr. Eric Cobb is a renowned expert in the field of performance neurology and the founder of Z-Health...
#176: Nutrition and breastfeeding with Dani Patton
Thu, 25 Jul 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Are you struggling to balance breastfeeding, postpartum recovery, and your fitness goals? In this ...
#175: Q&A: Best activities for recovery days, if megaformer classes build muscle, is Evlo diastasis recti-friendly
Thu, 18 Jul 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Dr. Shannon is back with Dr. Jill and Dr. Payton to discuss recovery days, megaformer classes, and d...
#174: Your nervous system & fitness part 3: Cerebellar neuroplasticity
Thu, 11 Jul 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
This is part three of three about fitness and your nervous system. Dr. Shannon discusses how your br...
#173: Your nervous system & fitness part 2: safety and stability
Thu, 04 Jul 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
This is part two of three about fitness and your nervous system. Dr. Shannon discusses how your nerv...
#172: Your nervous system & fitness part 1: Central nervous system fatigue
Thu, 27 Jun 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
The next three episodes will be about specific mechanisms of your nervous system. Today, Dr. Shannon...
#171: Q&A: Grip strength limiting lower body lifts, feeling "bigger" after strength training, and do sculpt classes help maintain muscle?
Thu, 20 Jun 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Dr. Shannon, Dr. Jill, and Dr. Payton discuss grip strength, cell swelling, and if Pilates/sculpt cl...
#170: What to do if you're exercising hard but not losing weight
Thu, 13 Jun 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
In this episode, we discuss hormones, exercise, and nutrition and why you may not be losing weight d...
#169: How to balance exercise and cortisol
Thu, 06 Jun 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
If you're not seeing results, you may have been told your cortisol could be to blame. How does ...
#168: Training your core and diastasis recti with Dr. Elizabeth Knoble
Thu, 30 May 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Shannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pre...
#167: Short workouts and exercise snacks
Thu, 23 May 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to buil...
#166: Does more sweat = better results?
Thu, 16 May 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Why do we sweat in our workotus? And are sweaty workouts superior for fitness results? Dr. Shannon e...
#165: Improving metabolic flexibility for lasting results
Thu, 09 May 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it i...
#164: Why more fatiguing workouts aren't more effective
Thu, 02 May 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
It is an illusion that more fatiguing workouts lead to better results. In fact, less fatiguing worko...
#163: Pre/post workout nutrition with Hope Brandt, RD
Thu, 25 Apr 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Registered Dietitian Hope Brandt discusses how to eat before and after exercise.0:00: Introduction0:...
#162: Super-responders and non-responders to exercise
Thu, 18 Apr 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Have you ever met someone who seems to just LOOK at a weight and see results? Or someone who seeming...
#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more
Thu, 11 Apr 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
In this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why ...
#160: Maintenance
Thu, 04 Apr 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
Are you in a season where maintenance is a goal? Maybe you're training for a race or don't...
#159: Pilates isn't "snatching" you. Here's what's really happening
Thu, 28 Mar 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
The messaging around a certain form of exercise "snatching" you, which is the internet&apo...
#158: Modeling healthy behavior around food and exercise with Hope Brandt, RD
Thu, 21 Mar 2024 10:00:00 -0400
Contributed by Lukas • Default Dataset
Modeling a healthy relationship to food and exercise is important to me as a new parent. In this epi...
#157: How to exercise in your 30s to age well
Thu, 14 Mar 2024 00:00:00 -0400
Contributed by Lukas • Default Dataset
How you exercise in your 30s can not only impact how you feel and look now but also will set you on ...
#156: Spot treating fat and cellulite
Thu, 07 Mar 2024 10:00:00 -0500
Contributed by Lukas • Default Dataset
Many fitness methods claim to "tone your arms" or "slim your thighs." This is fa...
#155: Why you don't have to squat to be functional
Thu, 29 Feb 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
Squats have been deemed the gold standard for building muscle in the legs while improving functional...
#154: Exercising with PCOS
Thu, 22 Feb 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
What is PCOS, what are the symptoms, and how can you exercise to improve symptoms? You'll learn...
#153: How muscle REALLY affects your metabolism
Thu, 15 Feb 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
You may have heard that the more muscle mass you have, the more calories you burn at rest. Is this t...
#152: The optimal volume for muscle growth for women
Thu, 08 Feb 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
0:00: Introduction 1:15: Working out less for better results 2:54: What is a hard set? 6:34: Optimal...
#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more
Thu, 01 Feb 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
Your menstrual cycle has been considered a vital sign by some and can be an indication of your overa...
#150: HIIT and longevity
Thu, 25 Jan 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
How does high-intensity cardio affect longevity? Is HIIT the only way to receive longevity benefits?...
#149: Is walking "enough" for cardio?
Thu, 18 Jan 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
We recommend a cornerstone routine of walking and strength training. But is walking "enough&quo...
#148: Do women really need zone two cardio?
Thu, 11 Jan 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
Zone two cardio has received a lot of attention lately. Doctors and researchers tout the benefits as...
#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew
Thu, 04 Jan 2024 00:00:00 -0500
Contributed by Lukas • Default Dataset
If you consume any wellness content, you may have noticed increased attention on insulin and blood s...