What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio. 

0:00: Introduction 
1:09: What is zone 2 cardio? 
4:34: Zone 2 cardio vs. zone 3 cardio 
6:15: Do women need to do zone 2 cardio? 
7:39: Zone 2 cardio and body composition 
9:23: Does walking count as zone 2 cardio?
13:08: Zone 2 cardio recommendations 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently.

Hope's website
Hope's IG

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences metabolism.

References:

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0:00: Introduction 
2:25: The science of how we burn calories 
6:42: How our metabolism changes as we age 
11:40: How muscle effects metabolism 
14:20: Takeaways 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each.

Miranda's IG
Miranda's TikTok
Real Life Nutritionist 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss. 

Modern Thyroid Clinic Website
Modern Weight Loss Website
McCall's IG 

0:00: Introduction 
3:40: What are GLP-1s? 
5:20: How do GLP-1s affect your brain chemistry? 
8:45: Dosing GLP-1s, muscle loss, and exercise 
13:08: Who can benefit from GLP-1s? 
17:00: Side effects and risks of GLP-1s
23:20: Public perception of GLP-1s 
25:57: GLP1s and perimenopause 
28:38: Other benefits of GLP-1s
33:13: GLP1s and fertility 
35:05: Are there long term risks of GLP-1s? 
38:53: What to do if you're interested in starting GLP-1s 
41:34: Symptoms of inflammation 
42:27: McCall's final thoughts 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food.

Hope's website
Hope's IG

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also reviews the Oura ring. 

0:00: Shannon's opinion on fitness trackers 
1:50: Reliability of tracking steps and calories burned 
3:12: Measuring VO2max 
4:10: Measuring recovery 
5:42: Fertility tracking 
6:20: Summary 

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To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I've changed in my training and nutrition to reach this goal. 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve your energy. Muscle tissue isn't optional, and it doesn't just impact you in the short-term. It's essential to live a long, healthy life.

Shannon will teach you how to train and eat to build 5lb of muscle in 2025. Grab a pen and paper, as she'll help you calculate your calorie needs if body recomposition (fat loss alongside muscle gain) is your goal.

If you want structured workouts to help you build muscle in 2025, you can join Evlo for the month of January for free. New members only. Sign up between December 29th and January 1st. Join at evlofitness.com.

0:00: Introduction
1:48: Why should you build 5 lbs of muscle? 
6:57: Timeline for gaining muscle
9:37: Factors that influence the ability to gain lean mass
15:30: Muscle maintenance vs muscle gain
16:58: What does gaining 5 lbs of muscle look like?
17:53: How to build 5 lbs of muscle
21:30: How to calculate calorie needs for body composition
25:33: How to measure muscle gain
26:57: Let's build 5 lbs of muscle 2025
30:51: Take a free Evlo Upper Body Build class

BMR calculator
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To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Body composition is the ratio of lean mass to fat mass. Generally, the higher this ratio, the better. How does walking affect body composition? Does walking burn fat? Does walking build muscle? Dr. Shannon discusses this today.

0:00: Body composition and walking
1:53: Relationship between dosage of walking and body composition  
4:13: Walking intensity
5:15: How walking affects hormones that influence body composition
6:31: Summary

14-day free Evlo trial
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Follow The Doctor Shannon Show on Instagram 

To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.