Advertise on podcast: The Dr. Shannon Show

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 2025Coffee 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 more0:00: 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