The Dr. Shannon Show

Fitness Rewired Capsule #9: What Actually Works for Body Recomposition

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-

Fitness Rewired Capsule #8: The 3 Reasons You May Feel Bulky

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

Fitness Rewired Capsule #7: Sweating and Hot Workouts

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 effecti

Fitness Rewired Capsule #6: How Sore Should You Be?

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

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

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

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

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

Fitness Rewired Capsule #3: Why Hard Workouts Aren't Changing Your Body

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

Fitness Rewired Capsule #2: The Truth About Exercise and Fat Loss

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. resi

Fitness Rewired Capsule #1: You Were Lied to About Fitness

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 fitn

Body Recomposition Capsule #10: How to Stay Consistent

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 #

Body Recomposition Capsule #9: How to Track

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 a

Body Recomposition Capsule #8: How to Recover

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 y

Body Recomposition Capsule #7: How to Do Cardio

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: Ho

Body Recomposition Capsule #6: How to Eat

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 experienc

Body Recomposition Capsule #5: How to Make Workouts Efficient

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  T

Body Recomposition Capsule #4: How Much to Exercise

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 y

Body Recomposition Capsule #3: How Heavy to Lift

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

Body Recomposition Capsule #2: The Timeline

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

Body Recomposition Capsule #1: How to Body Recomposition

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 recom

#222: UPDATED SCIENCE: How We Burn Calories

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: Pon