The Dr. Shannon Show
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.
Episodes
275 episodes
Fitness Rewired Capsule #9: What Actually Works for Body Recomposition
00:00: Introduction01:23: The REPS framework for building muscle 03:37: Cardio, nutrition, and recovery recommendations 05:08: Dr. Shannon's history with over-exercising and building muscle 08:10: Why ...
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10:10
Fitness Rewired Capsule #8: The 3 Reasons You May Feel Bulky
00:00: Introduction01:24: Introduction and defining what "bulky" means 02:45: The body builder physique 03:40: Why you might feel "bigger" when building muscle 05:20: Why you might feel swollen, puffy,...
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10:30
Fitness Rewired Capsule #7: Sweating and Hot Workouts
00:00: Introduction02:18: Does sweating mean you had an effective workout? 04:10: Why do we sweat? 05:50: Why sweating is an unreliable predictor of workout effectiveness 07:18: Does sweating accelerat...
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12:15
Fitness Rewired Capsule #6: How Sore Should You Be?
00:00: Introduction01:50: 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 muscle? 08:50: Summary
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8:33
Fitness Rewired Capsule #5: You Don't Have to Lift Heavy to Build Muscle
00:00: Introduction01:23: 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 rep ranges are best?
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8:07
Fitness Rewired Capsule #4: Toning, Sculpting, and Long Lean Muscle - What's Real?
00:00: Introduction03:00: The truth about "toning" workouts 06:45: "Sculpting" workouts 08:28: What is "the burn" doing? 12:00: Will switching to Pilates make you look more toned? 14:33: Th...
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16:18
Fitness Rewired Capsule #3: Why Hard Workouts Aren't Changing Your Body
00:00: Introduction01:23: Does your workout need to feel exhausting to be effective? 02:30: How Shannon's workout routine has changed over the years04:20: What are systemically fatiguing workouts doing for you?
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17:12
Fitness Rewired Capsule #2: The Truth About Exercise and Fat Loss
00:00: Introduction01:23: Exercise for fat loss? 04:53: How we burn calories09:07: Exercise and diet recommendations for body recomposition 10:50: Cardio vs. resistance training calorie burn13:05: Is...
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16:55
Fitness Rewired Capsule #1: You Were Lied to About Fitness
00:00: Introduction01:23: How the media shapes our mindset around fitness04:10: History of fitness culture10:38: History of fitness wearables and its impact on fitness today 12:15: Fitness culture today14...
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15:37
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 #4: Skip the drop sets ...
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13:40
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 loss3:32: How to track and measure progress 6:10: Expect fluctuations and plateaus
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7:18
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 your recovery 15:30: Re...
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19:01
Body Recomposition Capsule #6: How to Eat
How to reach body composition goals without tracking2:25: Primary levers for body recomposition 4:00: Tracking and tools for...
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18:29
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
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10:55
Body Recomposition Capsule #4: How Much to Exercise
Meta-analysis referenced1:50: Recommended volume per muscle ...
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12:09
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? 14:58: Exercise sele...
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17:50
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 expect month four and beyond ...
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15:27
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 recomposition and roadmap for the body recomposit...
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10:34
#222: UPDATED SCIENCE: How We Burn Calories
Pontzer's studyHoward's study0:00: Introduction 3:00: Constrained energy expenditure mo...
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11:57
#221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement
5 lbs of muscle episodes:#197: How to build 5lb of Muscle in 2025
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21:17
#220: How to Body Recomposition in a Sustainable, Effective Way
0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercise and fat loss 18:40: Body recomposition 27:22: Tracking macros31:13: Five basics of building muscle <...
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51:00
#219: Cardiovascular Aging: How to Measure and Improve It
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 cardiov...
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15:05
#218: How to train your nervous system and improve vagal tone
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 sh...
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31:34