Podcast Episodes

#207: How does creatine affect body composition?

Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine can affect lean mass and fat mass. 

0:00: Introduction

1:30: Ho…

Published on 10 months ago

Ask an RD: Reverse dieting with Hope Brandt, RD

What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in detail today.  

Hope's website
Hope's IG 

First-time members c…

Published on 10 months, 1 week ago

#206: Weight lifting & fertility with Dr. Payton Busker

What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today. 

Episode about Payton's IVF journey

0:00: Introduction 

2:43: How can exe…

Published on 10 months, 1 week ago

Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD

If you have a body recomposition goal, you will calculate your total daily energy expenditure to give you a calorie goal for the day. But what if that number feels too low? Hope Brandt, RD answers th…

Published on 10 months, 2 weeks ago

Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more

Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like: 

How do you track muscle growth without getting a DEXA scan?
How long should you wait bef…

Published on 10 months, 2 weeks ago

#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It

Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, have you ever felt like you're doing "all the right things" a…

Published on 10 months, 2 weeks ago

Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD

Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered …

Published on 10 months, 3 weeks ago

#204: Does strength training double as cardio?

You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishi…

Published on 10 months, 3 weeks ago

Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD

When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these…

Published on 10 months, 4 weeks ago

#203: Can you target different portions of the same muscle? Breaking down regional hypertrophy

Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for comp…

Published on 11 months ago