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
266 episodes
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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14:05
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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7:42
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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19:25
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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18:54
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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11:19
Body Recomposition Capsule #4: How Much to Exercise
Meta-analysis referenced1:50: Recommended volume per muscle ...
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12:33
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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18:15
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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15:51
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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10:59
#222: UPDATED SCIENCE: How We Burn Calories
Pontzer's studyHoward's study0:00: Introduction 3:00: Constrained energy expenditure mo...
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12:22
#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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21:42
#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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51:24
#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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15:29
#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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31:58
#217: Body Image and Body Dysmorphia with Psychiatrist Margaret Duncan
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.
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50:03
Coffee Chat with Interior Designer Coco Greenblum
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 be...
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38:31
#216: What men and women should do when trying to conceive with Dr. Natalie Crawford
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...
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33:54
#215: Freezing your eggs, how our reproductive system changes with age, and more with Dr. Natalie Crawford
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 2...
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47:56
#214: How often should you work a muscle each week?
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: Intro...
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12:44
#213: Understand your hormones in each decade with Dr. Jessica Shepherd
Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified OBGYN, and discusses what all women should know about their hormones throughout their 30s and b...
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50:39
#212: Building 5lb of muscle: how long does it take, member tips, and more
Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strength, and longevity. In this episode, Dr. Shannon discusses her updates on building muscle, discusses member stories, and addresses frequently aske...
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20:57
Coffee Chat with Olivia Adriance: Pregnancy Q&A
Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your questions about pregnancy. We talk about body image during pregnancy, training your core, how to stay consistent during first trimester, and more....
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36:50