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
255 episodes
#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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22:15
#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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52:17
#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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16:03
#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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32:32
#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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50:37
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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39:04
#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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34:28
#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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48:30
#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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13:18
#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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51:12
#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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21:31
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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37:24
#211: How to get fit during pregnancy
Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training and cardio routine to aim for during pregnancy. 0:00: Introduction to weight lifting during...
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34:50
Mini: Will your waist get thicker by training abs?
Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today.
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6:24
#210: Does strength training cover all your bases for generalized health & fitness?
You may want a more fit-looking body, but other things are likely important to you as well: strength, mobility, balance, flexibility, endurance, bone density, cardiovascular health, and more. Can strength training really tick all of those boxes...
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38:13
#209: AMA: Accuracy of Body Composition Scales, Splitting Workouts in Half, and More
1:05: Why ball crunches over regular crunches? 2:43: How accurate are body composition scales? 4:48: Do the Evlo instructors do "more" than the rest of us? 6:48: Is your workout just as effective if you stop ...
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27:16
#208: Genetics and somatotypes - should you train for your body type?
You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph. Shannon explains where this theory came from, how much genetics play a role in your results, and if/ho...
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21:15
#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: Introduction1:30: How does creatine ...
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7:34
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
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6:21
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#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.
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21:29
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 this today.
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8:36
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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 before seeing a provider if you...
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16:28
#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" and working hard but not seeing any progress? ...
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21:40
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 Dietitian, Allie Chilcote.
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22:07
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#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 distinguishing the differences between traditional streng...
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19:48