A burning sensation happens during resistance exercise and typically occurs with higher rep training. That burning sensation is due to metabolic stress, which was once thought to be the stimulus that builds muscle. This has since been challenged in the literature. So if an exercise that "burns" isn't building muscle, what is it doing? Shannon discusses this today. Study referenced 0:00: Introduction 0:33: What causes muscle burn? 3:40: Misconceptions about metabolic stress8:43: Benefits of hi...

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 clean ingredients for supplements, food, beauty products, and more.

Fatigue? Brain fog? Trouble with weight loss? These can all be symptoms of thyroid dysfunction. McCall McPherson explains what to look for, misconceptions, and that it's possible to be symptom-free. Modern Thyroid Clinic McCall's Instagram Modern Thyroid Clinic's InstagramFree Thyroid Lab Guide0:00: Introduction 1:31: McCall's health journey 6:15: Symptoms of thyroid dysfunction 8:45: "Within normal limits" vs "optimal" lab results 11:27: Why are thyroid conditions overlooked? 12:47: How does...

In this episode, Shannon answers audience questions! Questions range from fitness to personal to business-related.

Women and men have physiological differences that influence training. Dr. Shannon breaks down the differences, similarities, and gives a practical training routine based on this information. Study #1 Study #2 Study #30:00: Introduction1:53: What does the current research say about women and strength training? 5:20: Strength and muscle differences between men and women 9:24: How should men and women train differently based on their physiology?11:33: Hormonal differences between men and w...

Body recomposition is the process of increasing the ratio of lean mass to fat mass. In this episode, Dr. Shannon answers some frequently asked questions about body recomposition. Hope Brandt, RD's website0:00: Introduction to body recomposition1:11: How to body recomposition 2:51: "Why do I feel bigger after strength training?" 4:14: "How long will it take for me to see body recomposition changes?" 5:23: "How should I track progress?" 6:12: "Should I track calorie burn in my workouts?" ...

In this Coffee Chat, Shannon sits down with sisters Lauren and Jill Zambito.

Not all exercise is created equal. Some workouts may feel "hard," but are they really driving results? In this episode, Dr. Shannon will help you discern if a workout is effective. Stick figure: squat vs step up Stick figure: deadlift vs stool lunge Stick figure: forearm press vs tricep dip0:00: Introduction1:03: Exercise and fat loss 5:54: Why you should focus on building muscle7:10: How to build muscle 10:05: Top 9 mistakes of exercise selection16:06: Biomechanics 10120:27: Summary 14...

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 rewire your brain to be more positive and less anxious. Today's interview is with neuroscientist Nicole Vignola, who discusses strategies to improve anxiety and rewire your brain. Buy Nicole's book here. 0:00: Introduction to Nicole Vignola1:30: Neuroplasticity 3:25: Stress vs. anxiety 11:27: Cognitive overload17:54: How long does ...

In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds of muscle.

This episode is not to encourage "bounce back" after having a baby. Shannon discusses sustainable strategies to improve body composition postpartum. Body recomposition is increasing the ratio of lean mass to fat mass. Shannon will discuss how to ease into exercise and start to build muscle postpartum (after your provider approves that you exercise), the considerations if you're breastfeeding, and the basics of nutrition for body recomposition. 0:00: Introduction 1:19: Body recomposition 5:03:...

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 about exercise, nutrition, business, and more in this fun coffee chat.

Today, we are joined by Licensed Marriage and Family Therapist Casey Lepper. We discuss how to improve your relationship with your partner and parenting styles to raise emotionally mature children. Follow @caseylepper on InstagramFollow @caseylepper on YouTubeVist her website 0:00: Introduction to Casey Lepper1:06: The Four Horsemen 8:00: How to handle contempt within a relationship 11:35: How to handle conflict with your partner14:20: Stonewalling, defensiveness, and criticism 16:50: H...

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 arms, and Pilates for back pain/spine health.

Hate sprint training but want the benefits? Emerging research claims that REHIT (reduced exertion high-intensity training), a low-dose form of sprint training, can substantially benefit VO2 max. Listen to the episode to learn why and how to incorporate it into your routine. Study referenced 0:00: Benefits of HIIT and SIT3:07: Physiological response to sprint training 6:35: What is REHIT? 10:08: Additional benefits of REHIT 12:13: Recommended REHIT protocol 13:35: Questions regarding REH...

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 has helped me rewire my brain to improve my confidence and change my life.

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 you build because of the workout. Dr. Shannon explains how muscle affects your metabolism, glucose usage, hormones, and more. Study referenced linked here0:00: Introduction1:00: Does strength training burn fat? 4:10: Does having more muscle make you leaner?6:06: How does muscle effect hormones?10:36: How does strength training play a role when you're in a...

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 what stimulus the body needs to develop lean mass and improve body composition at any age. 0:00: Introduction to heavy lifting2:22: The musculoskeletal syndrome of menopause 6:10: Type I vs type II muscle fibers 10:43: Feeling the burn vs approaching muscle failure 14:45: Shortcomings of studies measuring strength and hypertrophy 20:18: Sum...

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 episodes, we're releasing bonus "coffee chats" with Dr. Shannon and guests. Listen to the episode to learn more! Dr. Shannon also shares four of the tools she's used over the last several years to improve her fitness, grow Evlo, and more. 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Dr. Shannon Show on Instagram

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 the reality of "toning" specific body areas. We explain our approach to equipment and why we've chosen our current model. For those with time constraints, we discuss how to optimize limited workout sessions and why we don't offer a specific minimal routine. Finally, we delve into the efficacy of repeating workouts and critically examine the concep...

In this episode, Shannon dives into the science of crafting a sustainable, effective fitness routine that delivers results without burning you out. You'll learn:🔹 The four essential "buckets" of exercise for total body transformation 🔹 How to customize your workout plan based on your unique needs and goals 🔹 The truth about hypertrophy, HIIT, and zone 2 cardio - and how to balance them all 🔹 Why recovery matters for results and how to improve recovery 🔹 Simple tests t...

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 experience, Dr. Cobb has revolutionized the approach to movement, pain relief, and athletic performance by focusing on the intricate relationship between the brain and body.Free Z-Health Course0:00: Introduction to Dr. Eric Cobb 1:56: What is brain-based training? 5:54: “Input-output” system16:15: The “test-retest” method and movement&n...

Are you struggling to balance breastfeeding, postpartum recovery, and your fitness goals? In this episode, we're joined by macros coach Dani Patton to demystify the complex world of postpartum nutrition and exercise.Whether you're exclusively pumping, nursing on demand, or anywhere in between, this episode is packed with actionable advice to help you thrive in your postpartum fitness journey.0:00: Introduction to Dani Patton 2:05: Hormonal changes while breastfeeding 6:15: Bre...