The Dr. Shannon Show

Epizody

• Fitness Rewired Capsule #9: What Actually Works for Body Recomposition 07.04.2026 10min

  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
• Fitness Rewired Capsule #8: The 3 Reasons You May Feel Bulky 06.04.2026 10min

  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
• Fitness Rewired Capsule #7: Sweating and Hot Workouts 05.04.2026 12min

  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
• Fitness Rewired Capsule #6: How Sore Should You Be? 04.04.2026 8min

  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
• Fitness Rewired Capsule #5: You Don't Have to Lift Heavy to Build Muscle 03.04.2026 8min

  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
• Fitness Rewired Capsule #4: Toning, Sculpting, and Long Lean Muscle - What's Real? 02.04.2026 16min

  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
• Fitness Rewired Capsule #3: Why Hard Workouts Aren't Changing Your Body 01.04.2026 17min

  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
• Fitness Rewired Capsule #2: The Truth About Exercise and Fat Loss 31.03.2026 16min

  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
• Fitness Rewired Capsule #1: You Were Lied to About Fitness 30.03.2026 15min

  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
• Body Recomposition Capsule #10: How to Stay Consistent 10.01.2026 13min

  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
• Body Recomposition Capsule #9: How to Track 09.01.2026 7min

  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
• Body Recomposition Capsule #8: How to Recover 08.01.2026 19min

  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
• Body Recomposition Capsule #7: How to Do Cardio 07.01.2026 17min

  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
• Body Recomposition Capsule #6: How to Eat 06.01.2026 18min

  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
• Body Recomposition Capsule #5: How to Make Workouts Efficient 05.01.2026 10min

  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
• Body Recomposition Capsule #4: How Much to Exercise 04.01.2026 12min

  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
• Body Recomposition Capsule #3: How Heavy to Lift 03.01.2026 17min

  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
• Body Recomposition Capsule #2: The Timeline 02.01.2026 15min

  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
• Body Recomposition Capsule #1: How to Body Recomposition 01.01.2026 10min

  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
• #222: UPDATED SCIENCE: How We Burn Calories 13.11.2025 11min

  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