Episódios
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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.
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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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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.
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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 concept of muscle confusion. This episode provides practical insights for tailoring your fitness routine, understanding exercise science, and achieving sustainable results.
0:00: Introduction
0:20: What Evlo exercises target the adductors?
3:14: Why Evlo isn't a minimal equipment workout
7:28: What if I only have time for 3 x 35 min workouts per week?
9:56: Do you need to "confuse" your muscles?
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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 to measure your progress in strength, cardiovascular fitness, and recovery
Shannon gives you actionable strategies to:
✅ Build muscle and strength without living in the gym
✅ Boost your VO2 max and power for longevity
✅ Improve cardiovascular health without endless cardio
✅ Optimize recovery for faster gains and injury prevention
0:00: Introduction to the 4 essential “buckets” of exercise
4:11: Hypertrophy training
7:32: High intensity training
11:02: Zone 2 cardio
12:33: Recovery
19:20: Summary of the 4 buckets
21:00: How to customize your fitness routine
24:15: How to test if your fitness routine is working for you
32:45: Final thoughts
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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 Course
0:00: Introduction to Dr. Eric Cobb
1:56: What is brain-based training?
5:54: “Input-output” system
16:15: The “test-retest” method and movement
35:10: Sensory system’s influence on pain and range of motion
47:20 “Visual combat”
52:20: How can mobility pre-workout improve strength?
1:00:30: Neurology of breathing
1:08:00: About Z-Health
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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.
Dani's Instagram: @mindinmymacros Mindin' My Wellness Podcast: https://mindinmymacros.com/podcast/Nutrition Periodization podcast series: https://player.captivate.fm/collection/e6bce217-b139-4667-a01e-eefffdb9ea48Macros for Mama Course (15% off with code MINDINMYMACROS) - https://mindinmymacros.com/macros-for-mama
0:00: Introduction to Dani Patton
2:05: Hormonal changes while breastfeeding
6:15: Breastfeeding and body recomposition
14:32: Caloric intake while breastfeeding
25:00: Macronutrient needs while breastfeeding
30:40: Final thoughts
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Dr. Shannon is back with Dr. Jill and Dr. Payton to discuss recovery days, megaformer classes, and diastasis recti.
0:00: Introduction
0:20: Best activities for recovery days
3:04: Do mega former classes build muscle?
7:21: Is Evlo diastasis recti-friendly?
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This is part three of three about fitness and your nervous system. Dr. Shannon discusses how your brain can change itself, which is called neuroplasticity. She discusses how to improve brain health, specifically the health of the cerebellum, by using exercise.
0:00: Introduction
2:11: The anti-aging effect of building muscle
3:35: Exercise and brain health
6:35: How to challenge the cerebellum14-day free Evlo trial
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This is part two of three about fitness and your nervous system. Dr. Shannon discusses how your nervous system's "number one priority is to keep you safe." She discusses what that means and how it applies to fitness.
0:00: Introduction
1:15: The somatic nervous system
4:13: Increased motor output with increased stability
6:30: Complex movements and combinations
9:00: How unstable exercises can affect your joints
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The next three episodes will be about specific mechanisms of your nervous system. Today, Dr. Shannon talks about how central nervous system fatigue influences your workouts and how to manipulate variables to reduce central nervous system fatigue.
0:00: Introduction
2:38: The central nervous system’s (CNS) role in fatigue
4:40: 7 mechanisms that can cause CNS fatigue
4:45: 1st mechanism: Metabolite build up
6:44: 2nd mechanism: Lack of muscle glycogen or blood glucose
7:24: 3rd mechanism: Pain
8:11: 4th mechanism: Post workout inflammatory response
8:53: 5th mechanism: Cardiovascular strain
9:29: 6th mechanism: Complex exercises
10:10: 7th mechanism: Choosing exercises that you don’t enjoy
12:40: Exercise selection and muscle growth
15:30: How to minimize CNS fatigue to get the most out of your workouts
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Dr. Shannon, Dr. Jill, and Dr. Payton discuss grip strength, cell swelling, and if Pilates/sculpt classes help maintain muscle mass and bone density.
0:00: Introduction
0:23: Grip strength limiting lower body lifts
1:54: Feeling “bigger” after strength training
4:05: Do Pilates and sculpt classes help to maintain muscle?
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In this episode, we discuss hormones, exercise, and nutrition and why you may not be losing weight despite working out hard.
0:00: Introduction
1:00: Are your hormones to blame?
2:10: Exercise has been oversold as a weight loss tool
5:02: “But, I’m eating clean.”
5:49: What's a better approach to losing weight?
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