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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.
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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
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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?
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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
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In this episode, Shannon answers audience questions! Questions range from fitness to personal to business-related.
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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
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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?"
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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
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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
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In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds of muscle.
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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: Postpartum considerations
9:38: Stage 1 exercise recommendations
6:15: Stage 2 exercise recommendations
17:30: Stage 3 exercise recommendations
18:38: Stage 4 exercise recommendations
20:12: Stage 5 exercise recommendations
21:15: Summary of postpartum exercise recommendations
22:44: Postpartum nutrition
24:55: When can you expect change in muscle growth?
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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 Instagram
Follow @caseylepper on YouTube
Vist her website
0:00: Introduction to Casey Lepper
1:06: The Four Horsemen
8:00: How to handle contempt within a relationship
11:35: How to handle conflict with your partner
14:20: Stonewalling, defensiveness, and criticism
16:50: Handling conflict in front of your kids
18:20: How to stay connected with your partner
24:20: How to stay present
31:27: Parenting styles to raise emotionally mature children
41:34: How to build trust with your children
55:40: Physical manifestation of emotions
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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 SIT
3:07: 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 REHIT
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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.
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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 here
0:00: Introduction
1:00: 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 calorie deficit?
11:50: Summary
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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 lifting
2:22: 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: Summary
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