The Dr. Shannon Show

#162: Super-responders and non-responders to exercise

18 Apr 2024

Contributed by Lukas

Have you ever met someone who seems to just LOOK at a weight and see results? Or someone who seemingly does everything right and doesn't see much...

#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more

11 Apr 2024

Contributed by Lukas

In this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why they may have experienced the results they saw and...

#160: Maintenance

04 Apr 2024

Contributed by Lukas

Are you in a season where maintenance is a goal? Maybe you're training for a race or don't have the time to commit to much resistance traini...

#159: Pilates isn't "snatching" you. Here's what's really happening

28 Mar 2024

Contributed by Lukas

The messaging around a certain form of exercise "snatching" you, which is the internet's newest word for "toning" or "ti...

#158: Modeling healthy behavior around food and exercise with Hope Brandt, RD

21 Mar 2024

Contributed by Lukas

Modeling a healthy relationship to food and exercise is important to me as a new parent. In this episode, Registered Dietitian Hope Brandt and I discu...

#157: How to exercise in your 30s to age well

14 Mar 2024

Contributed by Lukas

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: Introd...

#156: Spot treating fat and cellulite

07 Mar 2024

Contributed by Lukas

Many fitness methods claim to "tone your arms" or "slim your thighs." This is false advertising, with the assumption that you can ...

#155: Why you don't have to squat to be functional

29 Feb 2024

Contributed by Lukas

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...

#154: Exercising with PCOS

22 Feb 2024

Contributed by Lukas

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. Payto...

#153: How muscle REALLY affects your metabolism

15 Feb 2024

Contributed by Lukas

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...

#152: The optimal volume for muscle growth for women

08 Feb 2024

Contributed by Lukas

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...

#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more

01 Feb 2024

Contributed by Lukas

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 sh...

#150: HIIT and longevity

25 Jan 2024

Contributed by Lukas

How does high-intensity cardio affect longevity? Is HIIT the only way to receive longevity benefits? How does strength training compare to HIIT at imp...

#149: Is walking "enough" for cardio?

18 Jan 2024

Contributed by Lukas

We recommend a cornerstone routine of walking and strength training. But is walking "enough" cardio? Shannon discusses that question in this...

#148: Do women really need zone two cardio?

11 Jan 2024

Contributed by Lukas

Zone two cardio has received a lot of attention lately. Doctors and researchers tout the benefits associated with mitochondrial efficiency and longevi...

#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew

04 Jan 2024

Contributed by Lukas

If you consume any wellness content, you may have noticed increased attention on insulin and blood sugar. What does it mean to be "insulin resist...

#146: Metabolic adaptation and fitness challenges

28 Dec 2023

Contributed by Lukas

Have you ever started a fitness challenge just to find yourself back at square one shortly after it ended? In this episode, we discuss why I'm no...

#145: Do heavy weights "bulk" and does Pilates "tone"?

21 Dec 2023

Contributed by Lukas

You can find anecdotes everywhere that heavy weights "bulk" and Pilates-type movements provide a long, lean, toned body. Is there any truth ...

#144: Nutrition and exercise for fertility

14 Dec 2023

Contributed by Lukas

In this episode, Dr. Shannon interviews Becca Romero about all things nutrition and fertility. They touch on women's and men's fertility, mi...

#143: How and when to take a deload week

07 Dec 2023

Contributed by Lukas

Deload weeks, or as we call them, "Reset Weeks," can help manage fatigue, avoid plateaus, and improve recovery. Dr. Shannon discusses some u...

#142: Are "functional exercises" necessary?

30 Nov 2023

Contributed by Lukas

Do you HAVE to squat and deadlift to maintain your functional strength throughout your life?  Dr. Payton and Dr. Shannon discuss misconceptions about...

#141: Thanksgiving episode: Why you can't "burn off" what you eat, and how to manage blood sugar spikes

23 Nov 2023

Contributed by Lukas

Every year, Shannon releases a "Thanksgiving" episode centered around exercise and food. This year, she's speaking to something that is...

#140: Body recomposition when you're sleep deprived: a follow up to last week's episode

16 Nov 2023

Contributed by Lukas

In last week's episode, we talked about habits necessary for body recomposition. We discussed the importance of sleep and how fitness results are...

#139: The psychology of habit forming for body recomposition

09 Nov 2023

Contributed by Lukas

Since body recomposition requires slow and steady changes, it requires lifestyle and habit changes. In this episode, Shannon discusses the habits nece...

#138: The best time of day to workout, hip thrusts vs. lunges, kegels during core work, and more

02 Nov 2023

Contributed by Lukas

Enjoy this Q&A podcast episode with Shannon, where she addresses some common question from Evlo members! 0:23: What is the best time of day to wo...

#137: Carb cycling with Esosa Osagiede, RD

26 Oct 2023

Contributed by Lukas

Carb cycling is a nutrition method for body recomposition. In this episode, Shannon interviews Esosa Osagiede, a Registered Dietitian, to discuss what...

#136: How does overexercise affect hormones?

19 Oct 2023

Contributed by Lukas

You may have heard that exercising too much can affect your hormones. But how exactly does this happen? Listen to today's episode to learn.0:00: ...

#135: How should men and women train differently?

12 Oct 2023

Contributed by Lukas

What are the physiological differences between men and women, and how does that influence how they should train?0:00: Introduction0:45: Differences in...

#134: Building muscle during pregnancy

05 Oct 2023

Contributed by Lukas

Is building muscle during pregnancy possible? Or should it even be a goal? Dr. Shannon discusses this in today's episode. 0:00: Introduction0:43...

#133: Productive vs. unproductive stress

28 Sep 2023

Contributed by Lukas

Stress is an issue many of us can relate to. But stress isn't always bad. In fact, stressing your body in the right ways and amounts can be produ...

#132: Are low-impact workouts really more effective?

21 Sep 2023

Contributed by Lukas

You may have heard testimonials about low-impact workouts being more effective than high-intensity workouts. Is there validity to this? Can you workou...

#131: Where is your calorie burn plateau?

14 Sep 2023

Contributed by Lukas

The way we burn calories is constrained, not additive. This means that at a certain level of activity, our overall energy expenditure starts to platea...

#130: The timeline of results for body recomposition

07 Sep 2023

Contributed by Lukas

Body recomposition means losing fat and gaining muscle at the same time. This is a slower process than weight loss or building muscle alone, but we li...

#129: The "afterburn effect..." is it real?

31 Aug 2023

Contributed by Lukas

The "afterburn effect," or excess post-exercise oxygen consumption, is the temporary increase in metabolism that occurs after exercise. What...

#128: Feeling "bigger" after strength training? Here's why.

24 Aug 2023

Contributed by Lukas

If you feel bigger after embarking on a muscle-building routine, there are two primary reasons. Shannon discusses this and how to lose fat while gaini...

#127: How to exercise to improve your skin

17 Aug 2023

Contributed by Lukas

Strength training has endless benefits: stronger muscles, better body composition, stronger bones, better mental health... but did you know it can als...

#126: How to use (and how NOT to use) fitness wearables

10 Aug 2023

Contributed by Lukas

It's no secret I'm not a big fan of fitness watches, but I think newer wearables show promise and can be helpful. In this episode, I break d...

#125: How soreness affects your results

03 Aug 2023

Contributed by Lukas

Soreness may not be related to muscle damage or an effective workout. It may be related to an entirely different tissue and explain why soreness is no...

#124: How to train given your genetic predispositions

27 Jul 2023

Contributed by Lukas

Genetics are a reality that we all work with. But how much of your response to exercise is genetically predisposed? And how much do exercise and lifes...

#123: Keep your brain young with Dr. Julie Fratantoni

20 Jul 2023

Contributed by Lukas

Dr. Julie Fratantoni educates us about how to keep our brains healthy as we age. We talk about neurochemicals that affect our brains, how to improve w...

#122: How to cycle sync while still building muscle

13 Jul 2023

Contributed by Lukas

Can you cycle sync while still building muscle? The answer is YES, but not in the way social media is recommending. In this episode, Shannon talks abo...

#121: Metabolic flexibility: Improve energy & body composition while decelerating aging

06 Jul 2023

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...

#120: Payton's personal story with an autoimmune diagnosis

29 Jun 2023

Contributed by Lukas

In this episode, Evlo instructor, Dr. Payton, discusses her recent diagnosis with Hashimoto's, which is one of the most common autoimmune disorde...

#119: Is cardio interfering with body composition improvements?

22 Jun 2023

Contributed by Lukas

The "interference effect," otherwise known as the concurrent training effect, is controversial in the academic literature. Shannon discusses...

#118: How and why to manage fatigue for better results

15 Jun 2023

Contributed by Lukas

We think about working HARDER to see better results. But what if managing fatigue better could have a bigger payoff than just doing MORE? In this epis...

#117: How to improve chronic inflammation

08 Jun 2023

Contributed by Lukas

Chronic inflammation is common in the fitness industry and can affect fitness results. Dr. Shannon discusses what inflammation is, how your body is af...

#116: Fear of gaining weight from doing less

01 Jun 2023

Contributed by Lukas

If your body is feeling broken down from a lot of intense exercise but you're afraid that doing less will cause weight gain, this episode is for ...

#115: Nervous system tools to improve your results

25 May 2023

Contributed by Lukas

Better software makes for better functioning hardware. In this episode, we're discussing how to improve your body's software (inputs via yo...

#114: Do women HAVE to lift heavy?

18 May 2023

Contributed by Lukas

Do women HAVE to lift heavy to see muscle growth and stay strong as we age? The answer in Shannon's perspective: no. Current literature suggests ...

#113: Improving endocrine dysfunction and fertility with Dr. Audrey Gaskins

11 May 2023

Contributed by Lukas

Reproductive health is a sign of overall health. Lifestyle, environmental, and dietary changes can improve endocrine health, fertility and have long-t...

#112: Is cardio making your stress better or worse?

04 May 2023

Contributed by Lukas

Are you someone who uses exercise as "therapy"? Exercise can improve stress resilience, but it can also add to your stress. Chronic stress c...

#111: Weight loss drugs: Ozempic, Wegovy, and more with Dr. Arti Thangudu

27 Apr 2023

Contributed by Lukas

Semaglutide is a drug that you may have heard of under the brand names Ozempic or Wegovy. This drug is used to treat diabetes but is also used for wei...

#110: Tools to improve muscle activation & results from training

20 Apr 2023

Contributed by Lukas

The somatic nervous system is responsible for sending your brain information via your five senses. You can use tools such as mobility and touch to sti...

#109: How to train your nervous system

13 Apr 2023

Contributed by Lukas

We train our muscles and our cardiovascular system. We can also train the network that we don't see: our nervous system. In this episode, Shanno...

#108: Nutrition and leanness with Hope Brandt, RD

06 Apr 2023

Contributed by Lukas

If getting leaner is your goal, nutrition should be your main focus. In this episode, I talk to Registered Dietitian Hope Fitzgerald Brandt. We talk a...

#107: Exercise and leanness

30 Mar 2023

Contributed by Lukas

"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episode, Shannon breaks down how exercise affects leanne...

#106: Pilates... is it "enough?"

23 Mar 2023

Contributed by Lukas

Pilates is very popular right now. But is it "enough" for the modern woman?0:00: Introduction 3:20: Why is Pilates so popular right now? Mo...

#105: "Mom butt" and more with Dr. Amelia Ponchur

16 Mar 2023

Contributed by Lukas

What is "mom butt," and how can you address it? Does core stability work actually "shrink" your waist? Are crunches safe for postp...

#104: Become a master listener of your own body

09 Mar 2023

Contributed by Lukas

"Listen to your body" has become a cliche in the wellness world. What does it even mean, and how can you do it? Shannon and Payton break dow...

#103: 100TH EPISODE BEST OF: Why I don't stretch

02 Mar 2023

Contributed by Lukas

We don't do a lot of stretching. I know that's a big shift for many, and in this episode, I want to explain why.0:00: Introduction 5:20: Ti...

#102: 100th EPISODE BEST OF: Body Composition

23 Feb 2023

Contributed by Lukas

In this episode, Shannon breaks down what "toning" really means, how to body recomposition, the five basics for results, and how much volume...

#101: 100th EPISODE BEST OF: Cardio

16 Feb 2023

Contributed by Lukas

In this episode, Shannon summarizes the highlights from three past episodes about cardio. She talks about why cardio isn't the best tool for fat ...

#100: 100th EPISODE BEST OF: Improve workout efficiency & feel better

09 Feb 2023

Contributed by Lukas

In celebration of the 100th podcast episode, Shannon is summarizing some of the "best of" episodes on various topics! First up: how to impro...

#99: Top 4 mistakes for training glutes

02 Feb 2023

Contributed by Lukas

If you want better glute gains, listen to this episode! Shannon discusses the most common mistakes and her suggestions on what to do instead. 0:00: I...

#98: How much volume (sets/week) is needed for muscle growth?

26 Jan 2023

Contributed by Lukas

How many sets/week is best for muscle growth? Shannon aggregates the research and her experience to give you guidelines for the best, most sustainable...

#97: The minimum amount of exercise to see results

19 Jan 2023

Contributed by Lukas

What do you do when life happens, and you just can't commit much time to exercise? In this episode, I discuss the minimum amount of exercise I re...

#95: Improve results without overworking: what NOT to do

05 Jan 2023

Contributed by Lukas

If improving body composition (and sustaining it) is your goal, overworking is not the answer. In this episode, I provide the first half of a workshop...

#94: The biggest fitness mistake that backfires in the new year

29 Dec 2022

Contributed by Lukas

There is a common mistake people make in the new year: they cut calories too low and add too much cardio. I speak on the science behind how this affec...

#93: My body recomposition journey this year

22 Dec 2022

Contributed by Lukas

In this episode, I talk about how I changed my body composition this year through a muscle-forward approach and gentle consistency.0:00: Introduction ...

#92: An endocrinologist's view on "balancing hormones" with Dr. Arti Thangadu

15 Dec 2022

Contributed by Lukas

Dr. Arti Thangudu is an Endocrinologist and triple board-certified MD. In this episode, Dr. Thangudu debunks myths around "hormone balance,"...

#91: How to utilize cycle syncing while still keeping your workouts effective

08 Dec 2022

Contributed by Lukas

Cycle syncing is very popular right now. On the one hand, we love that it encourages you to step away from the constant torturous workouts and vary yo...

#90: A hypertrophy guide for the modern woman who struggles to build muscle

01 Dec 2022

Contributed by Lukas

This episode is not for beginners - but for the modern woman who is training but struggling to see results. We review the "5 basics," and I ...

#89: Thanksgiving episode - why trying to "burn off" holiday food won't work, and what to do instead

24 Nov 2022

Contributed by Lukas

Burning off holiday food is ineffective and can taint your relationship with food and exercise. In this episode, I speak about how to re-wire your bra...

#88: Improve your relationship with food with Miranda Galati, RD

17 Nov 2022

Contributed by Lukas

Did you know that many "weight loss" plans intentionally drop your calories too low, so you often gain the weight back and have to return to...

#87: How to adjust your routine to continue progressing around the holidays

10 Nov 2022

Contributed by Lukas

We tend to fall into two patterns over the holidays:1. You add extra cardio to "burn off" food that you enjoyed over holiday parties or 2....

OQM #11: How many steps should you be taking for weight loss?

07 Nov 2022

Contributed by Lukas

How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode. To take our free...

#86: Why tracking calories burned is sabotaging your results.

03 Nov 2022

Contributed by Lukas

Using exercise to increase your caloric burn is actually not as effective as we've been taught to believe. I explain why this is and how to use e...

OQM #10: What to do when you hold your tension in your upper traps

31 Oct 2022

Contributed by Lukas

It's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct is to push shoulders down and back, stretch, get ...

#85: How to develop your abdominal muscles

27 Oct 2022

Contributed by Lukas

There are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get eno...

OQM #9: How to calculate the minimum amount of weight to use for muscle growth

24 Oct 2022

Contributed by Lukas

You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, a...

#84: Is feeling the "burn" enough to stimulate muscle growth?

20 Oct 2022

Contributed by Lukas

If you've exercised, you are familiar with the love/hate relationship you have with the "muscle burn." But what is this actually doing?...

OQM #8: Why you get sore and what to do when you're sore

17 Oct 2022

Contributed by Lukas

Dr. Payton and Dr. Shannon discuss:Why you get soreWhy soreness is not a reliable indicator of your workout's effectivenessWhat to do when you AR...

#83: How to improve metabolic flexibility with Cynthia Thurlow

13 Oct 2022

Contributed by Lukas

What does it mean to be metabolically flexible, and how can we improve our metabolic flexibility? Cynthia Thurlow is a nurse practitioner, author of I...

OQM #7: How much cardio should I ACTUALLY be doing?

10 Oct 2022

Contributed by Lukas

Cardiovascular training is important. But you don’t have to do TONS of separated cardio for your heart health. In this episode, Shannon and Payton d...

#82: How to keep your metabolism high as you age

06 Oct 2022

Contributed by Lukas

How often do we hear someone in their 30’s, 40’s, and beyond tell someone in their 20’s:“What I would give to have my old metabolism back and ...

OQM #6: If, when, and how should you use ankle/wrist weights?

03 Oct 2022

Contributed by Lukas

Ankle and wrist weights have become increasingly popular, but what are they REALLY doing for your body? Dr. Payton and Dr. Shannon discuss their opini...

#81: Optimize your workouts for the best results with the least cost

29 Sep 2022

Contributed by Lukas

When your workouts are higher quality, you will feel better, have to workout for less time, and see better results. In this episode, Dr. Shannon disc...

OQM #5: How to work the arms with less elbow pain

26 Sep 2022

Contributed by Lukas

Elbow pain is common in bicep work or for other arm exercises. In this episode, Dr. Payton and Dr. Shannon explain some anatomy of the bicep and give ...

#80: How to train your core before, during, and after pregnancy with Dr. Amelia May

22 Sep 2022

Contributed by Lukas

Are you confused about what you "can" or "should" do to train your trunk and pelvic muscles before, during, and after pregnancy? W...

OQM #4: Are knees over toes bad?

19 Sep 2022

Contributed by Lukas

In this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees passing your toes. To take our free 35-minute Uppe...

#79: How to train your deep core and pelvic muscles with Dr. Amelia May

15 Sep 2022

Contributed by Lukas

The world of pelvic health is quickly changing, and important for anyone to understand. Dr. Amelia May, PT, DPT is a pelvic health physical therapist ...

OQM #3: Should you stop doing crunches?

12 Sep 2022

Contributed by Lukas

There is a fad going around social media about crunches being "bad" or "ineffective." Payton and Shannon break down the question o...

#78: Should you be in maintenance mode? If so, how do you adjust your training?

08 Sep 2022

Contributed by Lukas

What is the difference between maintaining your muscle mass and building it? We teach you how to know whether you should be in maintenance or build mo...

OQM #2: Why we don't do overhead presses

05 Sep 2022

Contributed by Lukas

Today, physical therapists Dr. Payton and Dr. Shannon will discuss why they don't do many overhead presses in their classes. If overhead presses ...

#77: Body recomposition

01 Sep 2022

Contributed by Lukas

Body recomposition is a three-pronged approach that involves a balance between nutrition, training, and recovery. Body composition isn't everyone...

OQM #1: Am I going to get bulky if I start lifting?

29 Aug 2022

Contributed by Lukas

OQM (One question Monday) is a new series where Shannon and/or Payton answer one of your questions in 15 minutes or less! Today, Shannon and Payton a...

#76: How to ACTUALLY workout around your period to optimize results

25 Aug 2022

Contributed by Lukas

Research around women's training and hormones is still emerging. The fitness industry tends to confuse some of this research and encourages takin...

#75: Four fitness mistakes that seem to save time but don't

18 Aug 2022

Contributed by Lukas

We all want efficient workouts. But we also want effective and safe workouts. In this episode, Shannon talks about how you can save time, and four com...

#74: Exercising in heat: how heated workouts affect your outcomes

11 Aug 2022

Contributed by Lukas

Working out in heated rooms can be beneficial, but exercising in rooms too hot or overheating your body decreases performance. Shannon speaks on the n...

#73: Using PT as a bandage for overexercise: an interview with Hailey Miller

04 Aug 2022

Contributed by Lukas

Shannon was interviewed on Figuring It Out with Hailey Miller, where she talked about her past with exercise, and gives tips for how to structure your...