The Dr. Shannon Show

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 reps 5:17: Tip #4: Skip the drop sets 5:36: Tip #5: Choose exercises you love 6:40: Tip #6: Bookmark your favorite classes 8:00: Tips for staying consistent with cardio 9:00: Tips for staying consistent with nutrition 12:15: Summary

1:00: How to set a goal for body recomposition 2:24: Why you should focus on muscle, not fat loss 3:32: How to track and measure progress 6:10: Expect fluctuations and plateaus

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 10:33: Tracking your recovery 15:30: Red flags that you're not recovering 18:22: Summary First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up.

Episode #222: How We Burn Calories Episode #182: REHIT 2:30: The science of burning calories 6:40: How much cardio should we aim for? 8:25: Cardio zones 15:22: How much cardio is too much? 16:30: Should you prioritize strength training or cardio? 16:57: Summary First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up.

How to reach body composition goals without tracking 2:25: Primary levers for body recomposition 4:00: Tracking and tools for tracking 7:06: Shannon's experience with nutrition 15:00: Mental health and nutrition First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up.

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 10:11: Summary First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up.

Meta-analysis referenced 1:50: Recommended volume per muscle group per week 4:40: How often should you train each muscle group? 5:22: How many strength workouts do you need each week? 7:30: Maintaining muscle 11:30: Summary First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up.

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 rep range is best? 14:58: Exercise selection 17:00: Summary First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up.

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 three 6:52: What to expect month four and beyond 7:17: How much muscle can you expect to gain in a year? 8:00: Dr. Shannon's experience with body recomposition 14:18: Summary of the timeline of body recomposition First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up.

1:00: What is body recomposition? 4:00: Why you should prioritize muscle health 6:36: Can trained individuals experience body recomposition? 7:20: How to body recomposition and roadmap for the body recomposition capsule First-time members can try January of Evlo for free. Visit evlofitness.com to get signed up.

Pontzer's study Howard's study 0:00: Introduction 3:00: Constrained energy expenditure model 6:10: New study suggests calorie burn is additive 7:42: Pontzer’s study vs. Howard’s study 8:48: How to interpret these findings if your goal is body recomposition 10:11: Final thoughts To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

0:00: FREE MONTH JUNE 8TH & 9TH 1:35: 5 lbs of muscle check-in & member stories 5:00: Strength training before cardio 7:10: How education can lead to better results 8:45: Should I train differently based on my age? 11:48: Do less, but better 12:54: Reaching failure vs. reps in reserve 16:04: Body recomposition and muscle memory 18:50: Important announcement On June 8th and 9th, you can join Evlo for a month for free. Visit evlofitness.com to join.

0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercise and fat loss 18:40: Body recomposition 27:22: Tracking macros 31:13: Five basics of building muscle 39:25: How to track progress 41:48: Volume needed for muscle hypertrophy To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 aging 8:24: How different types of exercise affects cardiovascular aging 11:30: Exercise recommendations for improving cardiovascular age 12:54: How to track cardiovascular improvements without a fitness wearable To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 live longer. Dr. Shannon and Dr. Payton discuss vagal tone and how to improve it both in the short term and long term. 0:00: Introduction 1:45: Defining vagal tone 7:45: How does vagal tone affect your pain response? 10:45: How exercise affects vagal tone 16:55: How to measure vagal tone 23:27: How to improve vagal tone 29:43: How Dr. Payton has improved her vagal tone over the years To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 concerns, how to improve body image, and when to seek professional help. Dr. Margaret Duncan's TikTok Dr. Margaret Duncan's Podcast 0:00: Introduction to Dr. Margaret Duncan 2:35: Body image 9:45: When should someone seek therapy for body dysmorphic disorder? 12:15: How can therapy help with body dysmorphic disorder 18:15: Body as object vs body as self 27:15: How to feel like you've done enough 31:10: Postpartum body image To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 experience working with celebrities and is passionate about design. Learn how to make your space more beautiful on this episode today. Coco's Website Coco's IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 fertility journey. Dr. Natalie Crawford, board certified OBGYN/REI, educates men and women on optimizing their fertility. Dr. Crawford's website Dr. Crawford's IG Dr. Crawford's YouTube 0:00: Introduction to Dr. Natalie Crawford 1:30: Medical steps to take before trying to conceive 13:24: Holistic steps to take before trying to conceive 16:03: What can men do to assess their reproductive health? 23:20: Exercising while trying to conceive 27:40: When is it time to see a fertility specialist? 30:00: Dr. Crawford's final thoughts To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 certified OBGYN/REI Dr. Natalie Crawford, you will learn what all women should be taught in their early 20s about our reproductive system. Even if you're not currently family planning or never intend to, you'll walk away from this episode feeling more informed about your reproductive health. Dr. Crawford's website Dr. Crawford's IG Dr. Crawford's YouTube 0:00: Introduction to Dr. Natalie Crawford 1:45: What should everyone know about their reproductive health 4:05: The menstrual cycle is a vital sign 10:00: AMH, hormonal birth control, & fertility 18:00: When should you get AMH tested? 22:15: When should you consider freezing your eggs? 31:00: How to utilize reproductive technology for family planning 38:18: Exercise recommendations for reproductive health 45:30: Dr. Crawford's final thoughts To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 volume. She suggests a protocol that is both realistic and effective. 0:00: Introduction 1:40: Optimal volume for muscle growth 6:15: How frequently should you work a muscle group? 9:10: How many days per week should you strength train? 11:15: The bottom line To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.