The Dr. Shannon Show

00:00: Introduction

01:23: The REPS framework for building muscle 

03:37: Cardio, nutrition, and recovery recommendations 

05:08: Dr. Shannon's history with over-exercising and building muscle 

08:10: Why Dr. Shannon created Evlo 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:24: Introduction and defining what "bulky" means 

02:45: The body builder physique 

03:40: Why you might feel "bigger" when building muscle 

05:20: Why you might feel swollen, puffy, or inflamed 

08:35: How to distinguish between fat gain and inflammation 

10:00: "Tone without the bulk" 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

02:18: Does sweating mean you had an effective workout? 

04:10: Why do we sweat? 

05:50: Why sweating is an unreliable predictor of workout effectiveness 

07:18: Does sweating accelerate fat loss or make you look toned? 

09:00: Are heated workouts better for cardio? 

11:30: Are heated workouts and sweating bad? 

12:05: The bottom line 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:50: What is soreness? 

04:15: Do you need to be sore to build muscle?

06:45: Can soreness be counterproductive? 

07:45: Should you train a sore muscle? 

08:50: Summary 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:23: Do you have to lift heavy? 

02:45: Light vs. moderate vs. heavy loads 

05:00: When to choose heavy, moderate, or light loads? 

07:30: What rep ranges are best? 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

03:00: The truth about "toning" workouts 

06:45: "Sculpting" workouts 

08:28: What is "the burn" doing? 

12:00: Will switching to Pilates make you look more toned? 

14:33: The Rest Test 

15:40: Summary

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:23: Does your workout need to feel exhausting to be effective? 

02:30: How Shannon's workout routine has changed over the years

04:20: What are systemically fatiguing workouts doing for you? 

09:07: Fatigue vs. muscle failure 

11:30: Can systemically fatiguing workouts replace cardio? 

14:00: What if systemic fatigue is preventing you from reaching failure? 

16:50: The bottom line 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:23: Exercise for fat loss? 

04:53: How we burn calories

09:07: Exercise and diet recommendations for body recomposition 

10:50: Cardio vs. resistance training calorie burn

13:05: Is calorie burn constrained or additive? 

16:54: Final thoughts 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:23: How the media shapes our mindset around fitness

04:10: History of fitness culture

10:38: History of fitness wearables and its impact on fitness today 

12:15: Fitness culture today

14:33: Overview of the Fitness Rewired Capsule 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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  

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 try Evlo for 2 weeks free, visit www.evlofitness.com

5 lbs of muscle episodes:

• #197: How to build 5lb of Muscle in 2025
• Coffee Chat: My journey of building 5lb of muscle and body recomposition 
• Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more
• #212: Building 5lb of muscle: how long does it take, member tips, and more

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 

To try Evlo for 2 weeks free, visit www.evlofitness.com

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 try Evlo for 2 weeks free, visit www.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 try Evlo for 2 weeks free, visit www.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 try Evlo for 2 weeks free, visit www.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 try Evlo for 2 weeks free, visit www.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 try Evlo for 2 weeks free, visit www.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 try Evlo for 2 weeks free, visit www.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 try Evlo for 2 weeks free, visit www.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 try Evlo for 2 weeks free, visit www.evlofitness.com

Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified OBGYN, and discusses what all women should know about their hormones throughout their 30s and beyond. 

Dr. Shepherd's IG

Dr. Shepherd's website

0:00: Introduction to Dr. Shepherd 

2:15: How do our sex hormones change as we age? 

7:15: The effect of breast feeding on hormones 

12:13: Clean feminine hygiene products 

20:50: What can we do in our 20s and 30s to prepare for perimenopause? 

26:20: How to approach perimenopause 

30:50: Hormone replacement therapy 

40:40: Is weight gain inevitable during menopause? 

46:40: Dr. Shepherd's final thoughts 

To try Evlo for 2 weeks free, visit www.evlofitness.com

Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strength, and longevity. In this episode, Dr. Shannon discusses her updates on building muscle, discusses member stories, and addresses frequently asked questions. 

0:00: Why you should build 5 lbs of muscle 

5:30: Dr. Shannon’s experience with building 5 lbs of muscle

12:00: Evlo member success stories 

14:25: Q&A on building 5 lbs of muscle 

To try Evlo for 2 weeks free, visit www.evlofitness.com

Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your questions about pregnancy. We talk about body image during pregnancy, training your core, how to stay consistent during first trimester, and more. 

To try Evlo for 2 weeks free, visit www.evlofitness.com

Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training and cardio routine to aim for during pregnancy. 

0:00: Introduction to weight lifting during pregnancy

5:00: ACOG exercise recommendations during pregnancy

8:30: Resistance training during pregnancy 

13:20: Is it possible to build muscle during pregnancy? 

16:00: How to build muscle & strength during pregnancy 

28:00: How to maintain muscle

29:50: Signs and symptoms that you need to stop exercise 

31:30: Recommended workout plan during pregnancy 

To try Evlo for 2 weeks free, visit www.evlofitness.com

Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today. 

To try Evlo for 2 weeks free, visit www.evlofitness.com

You may want a more fit-looking body, but other things are likely important to you as well: strength, mobility, balance, flexibility, endurance, bone density, cardiovascular health, and more. Can strength training really tick all of those boxes? Dr. Shannon and Dr. Payton address this today. 

Does Strength Training Double as Cardio episode

0:00: Introduction to hybrid training 

2:50: How to exercise to improve posture 

9:25: Mobility 

15:15: Flexibility 

18:56: Stability 

23:54: Strength vs. muscle mass 

26:45: Muscle endurance

31:36: Balance 

33:20: Bone density, VO2max, cardio, and fat loss 

35:10: The ideal fitness routine

To try Evlo for 2 weeks free, visit www.evlofitness.com

1:05: Why ball crunches over regular crunches? 

2:43: How accurate are body composition scales? 

4:48: Do the Evlo instructors do "more" than the rest of us? 

6:48: Is your workout just as effective if you stop halfway through and finish the rest later? 

9:17: Can men do Evlo? 

11:01: What to do if your low back hurts during heavy leg exercises? 

15:38: How to keep Gentle Consistency® while planning a wedding? 

22:50: How to deal with body image postnatal? 

To try Evlo for 2 weeks free, visit www.evlofitness.com

You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph. Shannon explains where this theory came from, how much genetics play a role in your results, and if/how you should train for your body type. 

0:00: Introduction 

1:30: How genetics influences fitness results 

5:15: Should you train differently based on your somatotype? 

10:30: What to do if you're struggling to gain muscle 

16:00: What to do if you're struggling to lose fat

18:57: When is it time to see a provider? 

19:40: Final thoughts 

To try Evlo for 2 weeks free, visit www.evlofitness.com

Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine can affect lean mass and fat mass. 

0:00: Introduction

1:30: How does creatine work? 

3:30: Does creatine make you retain water? 

4:14: How does creatine affect body composition? 

To try Evlo for 2 weeks free, visit www.evlofitness.com

What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in detail today.  

Hope's website
Hope's IG 

To try Evlo for 2 weeks free, visit www.evlofitness.com

What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today. 

Episode about Payton's IVF journey

0:00: Introduction 

2:43: How can exercise have a negative effect on fertility? 

8:06: Should we cycle sync? 

11:23: How can exercise support fertility? 

13:10: Exercise recommendations to support fertility 

To try Evlo for 2 weeks free, visit www.evlofitness.com

If you have a body recomposition goal, you will calculate your total daily energy expenditure to give you a calorie goal for the day. But what if that number feels too low? Hope Brandt, RD answers this today. 

Hope's website
Hope's IG

To try Evlo for 2 weeks free, visit www.evlofitness.com

Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like: 

How do you track muscle growth without getting a DEXA scan?
How long should you wait before seeing a provider if you're not seeing results? 

To try Evlo for 2 weeks free, visit www.evlofitness.com

Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, have you ever felt like you're doing "all the right things" and working hard but not seeing any progress? Today, Shannon will discuss the hormonal reasons why burnout happens and how it can lead to an anti-recomposition environment in which losing fat and/or building muscle becomes difficult. Shannon will also discuss symptoms to look for that indicate burnout and where to place your efforts instead. 

0:00: Introduction to "anti-recomposition" 

2:03: Effects of overtraining 

5:45: Am I suffering from burnout? 

8:43: Qualities to avoid in a workout program 

14:30: Qualities to look for in a workout program 

17:10: What kind of results should I expect? 

To try Evlo for 2 weeks free, visit www.evlofitness.com

Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered Dietitian, Allie Chilcote.  

Work with Allie
Follow Allie on IG 

To try Evlo for 2 weeks free, visit www.evlofitness.com

You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishing the differences between traditional strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HIIT, traditional strength training, and circuit training. 

0:00: Introduction

1:40: Benefits of steady state cardio

6:05: Benefits of HIIT 

7:18: Does strength training count as cardio? 

11:39: How does circuit training affect cardiovascular health? 

14:00: Dosage of strength training & cardio 

17:10: Summary 

To try Evlo for 2 weeks free, visit www.evlofitness.com

When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these things are discussed in today's installment of ASK an RD, with our guest, Hope Brandt, RD. 

To try Evlo for 2 weeks free, visit www.evlofitness.com

Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for complete muscle growth. 

0:00: Introduction 
1:18: Defining regional hypertrophy 
2:40: Regional hypertrophy in the hamstrings 
6:18: Regional hypertrophy in the quads 
8:00: Regional hypertrophy in the glute max 
12:40: Regional hypertrophy in the glute med 
14:50: Regional hypertrophy in the inner thighs 
16:54: Regional hypertrophy in the abdominals 
18:55: Regional hypertrophy in the upper body 
22:05: Key takeaways 

To try Evlo for 2 weeks free, visit www.evlofitness.com

In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal? 

To try Evlo for 2 weeks free, visit www.evlofitness.com

In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pilates, barre, and megaformer methods build muscle. They also discuss the potential benefits of these methods and how/if to include them in your routine. 

0:00: Introduction 
2:35: Defining Pilates 
5:14: Does high-rep, low-load training build muscle? 
9:54: Benefits of Pilates 
14:45: If I'm shaking or burning am I building muscle?
17: 30: Will Pilates make me "long and lean" ?  
25:42: Lagree and Megaformer 
30:20: Does "hard" equal effective? 
34:50: Can you combine Evlo with Pilates? 

To try Evlo for 2 weeks free, visit www.evlofitness.com

Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode with Functional Medicine Registered Dietitian, Allie Chilcote.

Work with Allie
Follow Allie on IG 

To try Evlo for 2 weeks free, visit www.evlofitness.com