Episoder
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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 reach this goal.
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve your energy. Muscle tissue isn't optional, and it doesn't just impact you in the short-term. It's essential to live a long, healthy life.
Shannon will teach you how to train and eat to build 5lb of muscle in 2025. Grab a pen and paper, as she'll help you calculate your calorie needs if body recomposition (fat loss alongside muscle gain) is your goal.
If you want structured workouts to help you build muscle in 2025, you can join Evlo for the month of January for free. New members only. Sign up between December 29th and January 1st. Join at evlofitness.com.
0:00: Introduction
1:48: Why should you build 5 lbs of muscle?
6:57: Timeline for gaining muscle
9:37: Factors that influence the ability to gain lean mass
15:30: Muscle maintenance vs muscle gain
16:58: What does gaining 5 lbs of muscle look like?
17:53: How to build 5 lbs of muscle
21:30: How to calculate calorie needs for body composition
25:33: How to measure muscle gain
26:57: Let's build 5 lbs of muscle 2025
30:51: Take a free Evlo Upper Body Build class
BMR calculator
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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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 walking burn fat? Does walking build muscle? Dr. Shannon discusses this today.
0:00: Body composition and walking
1:53: Relationship between dosage of walking and body composition
4:13: Walking intensity
5:15: How walking affects hormones that influence body composition
6:31: Summary
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how under-fueling led to digestive issues and more. She discusses her current goals with nutrition and exercise and how she approaches her goals as a Registered Dietitian.
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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Dr. Shannon is joined by Registered Dietitian, Miranda Galati. They talk about how to eat for better energy, mental health, what eating at your maintenance calories feels like, and more.
Miranda's IG
Miranda's webiste
Miranda's Tiktok
0:00: Introduction to Miranda Galati, RD
1:00: Gut-brain connection
2:47: Dietary patterns to improve mental health
5:45: How processed foods affect our blood sugar
7:20: Are all processed foods created equal?
12:09: Should we eat low-carb?
16:05: How does blood sugar affect our energy?
19:28: Ratio of carbs, fat, and protein
21:32: Micronutrients
24:41: Is dairy inflammatory?
30:40: Yo-yo dieting
33:11: What does maintenance feel like?14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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In this episode, Dr. Shannon discusses how we burn calories and our calorie-burning plate. She also discusses how over-indulging over the holidays will not likely lead to significant fat gain. If you tend to "punish" yourself with exercise around the holidays, this episode is for you!
0:00: Introduction
2:28: Shannon’s history with exercise
5:00: Constrained total energy expenditure theory
7:30: How many active calories can you burn in a day?
11:28: Can you burn off a Thanksgiving meal?
13:30: Should you fear holiday weight gain?
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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The holiday season can be a time when consistency gets more difficult, and committing to maintenance over gains could be appropriate. But what amount of exercise will help you maintain?
0:00: Expectations for exercise during the holidays
1:58: What types of exercise should you prioritize during the holidays?
3:20: Dosage of exercise needed to maintain muscle mass
5:48: Summary
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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Payton tells us about her journey with fertility, including going through IVF and loss. She openly speaks about the challenges and hurdles she's had to go through in her fertility journey and hopes her story can help others who are going through fertility struggles.
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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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 evidence-based. We discuss practical tools to improve the health and appearance of your skin.
Amy's website
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0:00: Introduction to Amy Koberling, PA
1:55: How exercise affects your skin
4:24: Skincare is more than just aesthetics
7:36: Steps you can take to improve your skin
14:47: Skincare treatments
17:46: Amy's thoughts on filler and botox
23:43: Validity of clean beauty products
26:51: How environmental toxins affect your skin
28:42: Foods that improve skin health
35:15: Alcohol and skin health
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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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 and family. This week, I'm breaking down the calendaring technique that has changed my life and allowed me to stay on task.
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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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 cardio and strength training you can do to continue to progress toward your goals? What is the minimum amount to maintain where you are?
Study 1 referenced
Study 2 referenced
0:00: Introduction
1:01: The ideal fitness routine
3:57: Minimum effective dose for low-intensity cardio
6:24: Minimum effective dose for high-intensity cardio
9:28: Minimum effective dose for strength and hypertrophy
11:17: Weekly training recommendations if your goal is to increase overall fitness with limited time
14:39: Weekly training recommendations if your goal is to maintain overall fitness with limited time
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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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 stress
8:43: Benefits of higher rep training
12:49: Should you do exercises that burn?
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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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 Instagram
Free Thyroid Lab Guide
0:00: 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 pregnancy affect the thyroid?
14:52: Exercising with an autoimmune condition
19:30: Exercise and cortisol
21:00: Diet and metabolic dysfunction
23:16: The importance of managing blood sugar
26:45: McCall's final thoughts
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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In this episode, Shannon answers audience questions! Questions range from fitness to personal to business-related.
Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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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 #3
0:00: Introduction
1:53: 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 women
16:32: How are men and women similar when it comes to strength training?
18:22: Cardiovascular differences between men and women
26:20: The four training elements to include in your routine and how to track progress
14-day free Evlo trial
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Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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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 website
0:00: Introduction to body recomposition
1:11: 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?"
6:51: "What app can I use to track my food?"
6:59: "If I get a DEXA and I'm not gaining muscle, what am I doing wrong?"
9:35: "Should I do more cardio to accelerate fat loss?"
10:05: "What if my recommended calorie intake for body recomposition seems too low?"
11:40: "Should I workout if I'm really sore?"
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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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 dip
0:00: Introduction
1:03: Exercise and fat loss
5:54: Why you should focus on building muscle
7:10: How to build muscle
10:05: Top 9 mistakes of exercise selection
16:06: Biomechanics 101
20:27: Summary
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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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 Vignola
1:30: Neuroplasticity
3:25: Stress vs. anxiety
11:27: Cognitive overload
17:54: How long does it take to form a new habit?
20:00: Negativity bias
14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow The Doctor Shannon Show on InstagramVisit portal.evlofitness.com to try a free Evlo Upper Body Build class.
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