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. 

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.

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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. 

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. 

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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