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. 

Amy's website
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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.

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. 

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. 

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. 

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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