Claim OwnershipThe Dr. Shannon Show
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Whether it's a research-based solo episode, a detailed expert interview, or a casual coffee chat, you'll learn what is true (and what isn't) regarding fitness, nutrition, mental health, skincare, and more. Join Shannon Ritchey, Doctor of Physical Therapy, fitness trainer, and founder of Evlo Fitness, each Thursday and occasional Fridays for science-based tools to improve your health.
266 Episodes
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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 #4: Skip the drop sets 5:36: Tip #5: Choose exercises you love 6:40: Tip #6: Bookmark your favorite classes 8:00: Tips for staying consistent with cardio 9:00: Tips for staying consistent with nutrition 12:15: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com
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 and plateaus To try Evlo for 2 weeks free, visit www.evlofitness.com
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 your recovery 15:30: Red flags that you're not recovering 18:22: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com
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: How much cardio is too much? 16:30: Should you prioritize strength training or cardio? 16:57: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com
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 experience with nutrition 15:00: Mental health and nutrition To try Evlo for 2 weeks free, visit www.evlofitness.com
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 To try Evlo for 2 weeks free, visit www.evlofitness.com
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 you need each week? 7:30: Maintaining muscle 11:30: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com
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? 14:58: Exercise selection 17:00: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com
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 expect month four and beyond 7:17: How much muscle can you expect to gain in a year? 8:00: Dr. Shannon's experience with body recomposition 14:18: Summary of the timeline of body recomposition To try Evlo for 2 weeks free, visit www.evlofitness.com
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 recomposition and roadmap for the body recomposition capsule To try Evlo for 2 weeks free, visit www.evlofitness.com
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: Pontzer’s study vs. Howard’s study 8:48: How to interpret these findings if your goal is body recomposition 10:11: Final thoughts To try Evlo for 2 weeks free, visit www.evlofitness.com
5 lbs of muscle episodes: #197: How to build 5lb of Muscle in 2025Coffee Chat: My journey of building 5lb of muscle and body recomposition Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more#212: Building 5lb of muscle: how long does it take, member tips, and more0:00: FREE MONTH JUNE 8TH & 9TH 1:35: 5 lbs of muscle check-in & member stories 5:00: Strength training before cardio 7:10: How education can l...
0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercise and fat loss 18:40: Body recomposition 27:22: Tracking macros 31:13: Five basics of building muscle 39:25: How to track progress 41:48: Volume needed for muscle hypertrophy To try Evlo for 2 weeks free, visit www.evlofitness.com
0:00: Introduction to cardiovascular aging 2:00: How does the cardiovascular system age, and why should we care? 5:56: How to measure cardiovascular aging 8:24: How different types of exercise affects cardiovascular aging 11:30: Exercise recommendations for improving cardiovascular age 12:54: How to track cardiovascular improvements without a fitness wearable To try Evlo for 2 weeks free, visit www.evlofitness.com
Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you can recover better, feel better, and potentially live longer. Dr. Shannon and Dr. Payton discuss vagal tone and how to improve it both in the short term and long term. 0:00: Introduction 1:45: Defining vagal tone 7:45: How does vagal tone affect your pain response? 10:45: How exercise affects vagal tone 16:55: How to measure vagal tone 23:27: How to improve vagal tone 29...
We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan discusses what thoughts may indicate body image concerns, how to improve body image, and when to seek professional help. Dr. Margaret Duncan's TikTok Dr. Margaret Duncan's Podcast 0:00: Introduction to Dr. Margaret Duncan 2:35: Body image 9:45: When should someone seek therapy for body dysmorphic disorder? 12:15: How can therapy help with body dysmorphic disorder 18:15: Bod...
Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office space abd Shannon's home. Coco has years of experience working with celebrities and is passionate about design. Learn how to make your space more beautiful on this episode today. Coco's Website Coco's IG To try Evlo for 2 weeks free, visit www.evlofitness.com
Whether you are currently trying to conceive or planning to do so in the next few years, this episode will educate you on what you can control in your fertility journey. Dr. Natalie Crawford, board certified OBGYN/REI, educates men and women on optimizing their fertility. Dr. Crawford's website Dr. Crawford's IG Dr. Crawford's YouTube 0:00: Introduction to Dr. Natalie Crawford 1:30: Medical steps to take before trying to conceive 13:24: Holistic steps to take bef...
Reproductive health is a major part of our overall health, whether you're family planning or not. In part one of this interview with board certified OBGYN/REI Dr. Natalie Crawford, you will learn what all women should be taught in their early 20s about our reproductive system. Even if you're not currently family planning or never intend to, you'll walk away from this episode feeling more informed about your reproductive health. Dr. Crawford's website Dr. Crawford's IG Dr. Crawford...
How many days/week should you work each muscle? And how many sets are needed in each workout? Shannon breaks down the current science on frequency and volume. She suggests a protocol that is both realistic and effective. 0:00: Introduction 1:40: Optimal volume for muscle growth 6:15: How frequently should you work a muscle group? 9:10: How many days per week should you strength train? 11:15: The bottom line To try Evlo for 2 weeks free, visit www.evlofitnes...
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