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

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In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how under-fueling led to digestive issues and more. She discusses her current goals with nutrition and exercise and how she approaches her goals as a Registered Dietitian.   

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Dr. Shannon is joined by Registered Dietitian, Miranda Galati. They talk about how to eat for better energy, mental health, what eating at your maintenance calories feels like, and more.

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0:00: Introduction to Miranda Galati, RD 
1:00: Gut-brain connection 
2:47: Dietary patterns to improve mental health 
5:45: How processed foods affect our blood sugar 
7:20: Are all processed foods created equal? 
12:09: Should we eat low-carb?
16:05: How does blood sugar affect our energy? 
19:28: Ratio of carbs, fat, and protein 
21:32: Micronutrients 
24:41: Is dairy inflammatory? 
30:40: Yo-yo dieting 
33:11: What does maintenance feel like? 

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In this episode, Dr. Shannon discusses how we burn calories and our calorie-burning plate. She also discusses how over-indulging over the holidays will not likely lead to significant fat gain. If you tend to "punish" yourself with exercise around the holidays, this episode is for you! 

0:00: Introduction 
2:28: Shannon’s history with exercise 
5:00: Constrained total energy expenditure theory 
7:30: How many active calories can you burn in a day? 
11:28: Can you burn off a Thanksgiving meal? 
13:30: Should you fear holiday weight gain? 

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The holiday season can be a time when consistency gets more difficult, and committing to maintenance over gains could be appropriate. But what amount of exercise will help you maintain?

0:00: Expectations for exercise during the holidays
1:58: What types of exercise should you prioritize during the holidays?
3:20: Dosage of exercise needed to maintain muscle mass
5:48: Summary

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Payton tells us about her journey with fertility, including going through IVF and loss. She openly speaks about the challenges and hurdles she's had to go through in her fertility journey and hopes her story can help others who are going through fertility struggles. 

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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. 

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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.

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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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