The Dr. Shannon Show

What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio. 

0:00: Introduction 
1:09: What is zone 2 cardio? 
4:34: Zone 2 cardio vs. zone 3 cardio 
6:15: Do women need to do zone 2 cardio? 
7:39: Zone 2 cardio and body composition 
9:23: Does walking count as zone 2 cardio?
13:08: Zone 2 cardio recommendations 

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In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently.

Hope's website
Hope's IG

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In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences metabolism.

References:

Paper 1
Paper 2
Paper 3
Paper 4

0:00: Introduction 
2:25: The science of how we burn calories 
6:42: How our metabolism changes as we age 
11:40: How muscle effects metabolism 
14:20: Takeaways 

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Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each.

Miranda's IG
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Real Life Nutritionist 

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McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss. 

Modern Thyroid Clinic Website
Modern Weight Loss Website
McCall's IG 

0:00: Introduction 
3:40: What are GLP-1s? 
5:20: How do GLP-1s affect your brain chemistry? 
8:45: Dosing GLP-1s, muscle loss, and exercise 
13:08: Who can benefit from GLP-1s? 
17:00: Side effects and risks of GLP-1s
23:20: Public perception of GLP-1s 
25:57: GLP1s and perimenopause 
28:38: Other benefits of GLP-1s
33:13: GLP1s and fertility 
35:05: Are there long term risks of GLP-1s? 
38:53: What to do if you're interested in starting GLP-1s 
41:34: Symptoms of inflammation 
42:27: McCall's final thoughts 

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Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food.

Hope's website
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In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also reviews the Oura ring. 

0:00: Shannon's opinion on fitness trackers 
1:50: Reliability of tracking steps and calories burned 
3:12: Measuring VO2max 
4:10: Measuring recovery 
5:42: Fertility tracking 
6:20: Summary 

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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. 

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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
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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

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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.   

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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
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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? 

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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? 

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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

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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. 

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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. 

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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

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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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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. 

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

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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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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. 

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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
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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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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. 

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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.

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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• 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-eefffdb9ea48
• Macros for Mama Course (15% off with code MINDINMYMACROS) - https://mindinmymacros.com/macros-for-mama 

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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 cerebellum 

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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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If you're not seeing results, you may have been told your cortisol could be to blame.

How does cortisol affect fitness? And is there a way to "balance" healthy cortisol with staying active?
 
0:00: Introduction
0:37: What is cortisol? 
3:56: Stress imbalance 
8:15: Effect of exercise on cortisol 
11:07: Exercise recommendations for improving stress regulation 

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Shannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pregnancy and beyond.

0:00: Introduction to Dr. Elizabeth Knoble, PT, DPT
1:50: Abdominal separation vs. diastasis recti
10:02: Should you load your abdominals during pregnancy? 
15:35: Can strengthening the rectus abdominis reduce diastasis recti?
17:28: What is coning and does it make diastasis worse?
22:15: Is deep core stability better than crunches?
27:05: How to properly engage the deep core 

Work with Elizabeth at Lady Bird PT in Austin, TX

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

Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to build muscle?

0:00: Introduction
0:45: Does the duration of your workout really matter?
2:40: What type of stimulus is effective for results?
7:16: Minimum length of time that you can workout and still see results
12:35 Exercise snacks
15:03: Summary

14-day free Evlo trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram

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