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PODCAST

The Dr. Shannon Show

Dr. Shannon Ritchey, PT, DPT

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.

health & fitness fitness

All Episodes

21:01

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

The Dr. Shannon Show ·

2025/02/20

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 exercise have a negative effect on fertility? 8:06: Should we cycle sync? 11:23: How can exercise support fertility? 13:10: Exercise recommendations to support fertility Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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8:08

Ask an RD: What to do if your total daily calorie...

The Dr. Shannon Show ·

2025/02/18

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. Hope's website Hope's IG Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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16:00

Coffee Chat: My updates on building muscle while...

The Dr. Shannon Show ·

2025/02/14

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're not seeing results? Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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21:12

#205: The Burnout Effect: Understanding...

The Dr. Shannon Show ·

2025/02/13

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? Today, Shannon will discuss the hormonal reasons why burnout happens and how it can lead to an anti-recomposition environment in which losing fat and/or building muscle becomes difficult. Shannon will also discuss symptoms to look for that indicate burn...

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21:39

Ask an RD: How to have more stable blood sugar levels...

The Dr. Shannon Show ·

2025/02/11

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. Work with Allie Follow Allie on IG Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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19:20

#204: Does strength training double as cardio?

The Dr. Shannon Show ·

2025/02/06

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 strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HIIT, traditional strength training, and circuit training. 0:00: Introduction 1:40: Benefits of steady state ...

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12:13

Ask an RD: Calorie deficits, maintenance, and...

The Dr. Shannon Show ·

2025/02/04

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 things are discussed in today's installment of ASK an RD, with our guest, Hope Brandt, RD. Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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26:11

#203: Can you target different portions of the same...

The Dr. Shannon Show ·

2025/01/30

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 complete muscle growth. 0:00: Introduction 1:18: Defining regional hypertrophy 2:40: Regional hypertrophy in the hamstrings 6:18: Regional hypertrophy in the quads 8:00: Regional hypertrophy in the glute max 12:40: Regional hypertrophy in the glute med 14:50: Regiona...

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5:00

Ask an RD: How much protein can you eat at one time?...

The Dr. Shannon Show ·

2025/01/28

In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal? Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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37:40

#202: 200TH EPISODE BEST OF: Pilates & Megaformer: do...

The Dr. Shannon Show ·

2025/01/23

In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pilates, barre, and megaformer methods build muscle. They also discuss the potential benefits of these methods and how/if to include them in your routine. 0:00: Introduction 2:35: Defining Pilates 5:14: Does high-rep, low-load training build muscle? 9:54: Benefits of Pilates 14:45: If I'm shaking or burning am I building muscle?17: 3...

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20:28

Ask an RD: How do you avoid, prevent, and improve...

The Dr. Shannon Show ·

2025/01/21

Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode with Functional Medicine Registered Dietitian, Allie Chilcote.Work with AllieFollow Allie on IG Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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15:52

#201: 200TH BEST OF: Zone 2 cardio

The Dr. Shannon Show ·

2025/01/16

What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio. 0:00: Introduction 1:09: What is zone 2 cardio? 4:34: Zone 2 cardio vs. zone 3 cardio 6:15: Do women need to do zone 2 cardio? 7:39: Zone 2 cardio and body composition 9:23: Does walking count as zone 2 cardio?13:08: Zone 2 cardio recommendations Visit portal.ev...

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24:36

Ask an RD: Are sugar alternatives really "better"...

The Dr. Shannon Show ·

2025/01/14

In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently. Hope's websiteHope's IG Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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15:31

#200: 200TH EPISODE BEST OF: Metabolism

The Dr. Shannon Show ·

2025/01/09

In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences metabolism. References: Paper 1 Paper 2Paper 3Paper 40:00: Introduction 2:25: The science of how we burn calories 6:42: How our metabolism changes as we age 11:40: How muscl...

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23:57

Ask an RD: Intuitive eating vs. dieting - which is...

The Dr. Shannon Show ·

2025/01/07

Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each. Miranda's IG Miranda's TikTokReal Life Nutritionist Join here to get the month of January for FREE.

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49:52

#199: The benefits, risks, and uses for GLP1s like...

The Dr. Shannon Show ·

2025/01/02

McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss. Modern Thyroid Clinic WebsiteModern Weight Loss WebsiteMcCall's IG 0:00: Introduction 3:40: What are GLP-1s? 5:20: How do GLP-1s affect your brain chemistry? 8:45: Dosing GLP-1s, muscle loss, and ...

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10:28

Ask an RD: I don't want to track my calories, how can...

The Dr. Shannon Show ·

2024/12/31

Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food. Hope's websiteHope's IGJoin here to get the month of January for FREE.

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7:54

#198: Fitness Trackers: What Features are Important?

The Dr. Shannon Show ·

2024/12/26

In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also reviews the Oura ring. 0:00: Shannon's opinion on fitness trackers 1:50: Reliability of tracking steps and calories burned 3:12: Measuring VO2max 4:10: Measuring recovery 5:42: Fertility tracking 6:20: Summary 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram Visit portal.evlofitness.com to try a free Evlo Upper...

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20:35

Coffee Chat: My journey of building 5lb of muscle and...

The Dr. Shannon Show ·

2024/12/20

I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I've changed in my training and nutrition to reach this goal. Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

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31:01

#197: How to Build 5lb of Muscle in 2025

The Dr. Shannon Show ·

2024/12/19

Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve your energy. Muscle tissue isn't optional, and it doesn't just impact you in the short-term. It's essential to live a long, healthy life. Shannon will teach you how to train and eat to build 5lb of muscle in 2025. Grab a pen and paper, as she'll help you calculate your calorie needs if body recomposition (fat loss alongside muscle gain) is your goal....

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