Advertise on podcast: 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