The Dr. Shannon Show

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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Do you know there is a difference between stress and anxiety? Our brains are wired to lean negative, but understanding our neuroanatomy can help you rewire your brain to be more positive and less anxious. Today's interview is with neuroscientist Nicole Vignola, who discusses strategies to improve anxiety and rewire your brain.

Buy Nicole's book here. 

0:00: Introduction to Nicole Vignola
1:30: Neuroplasticity 
3:25: Stress vs. anxiety 
11:27: Cognitive overload
17:54: How long does it take to form a new habit? 
20:00: Negativity bias 

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In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds of muscle. 

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.

Follow @caseylepper on Instagram
Follow @caseylepper on YouTube
Vist her website

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

14-day free Evlo trial
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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.