The Dr. Shannon Show

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Fitness
**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.

Latest Episodes:

Fitness Rewired Capsule #9: What Actually Works for Body Recomposition Apr 07, 2026

Show notes

00:00: Introduction

01:23: 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 Dr. Shannon created Evlo

To try Evlo for 2 weeks free, visit www.evlofitness.com

Fitness Rewired Capsule #8: The 3 Reasons You May Feel Bulky Apr 06, 2026

Show notes

00:00: Introduction

01:24: 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, or inflamed

08:35: How to distinguish between fat gain and inflammation

10:00: "Tone without the bulk"

To try Evlo for 2 weeks free, visit www.evlofitness.com

Fitness Rewired Capsule #7: Sweating and Hot Workouts Apr 05, 2026

Show notes

00:00: Introduction

02:18: 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 accelerate fat loss or make you look toned?

09:00: Are heated workouts better for cardio?

11:30: Are heated workouts and sweating bad?

12:05: The bottom line

To try Evlo for 2 weeks free, visit www.evlofitness.com

Fitness Rewired Capsule #6: How Sore Should You Be? Apr 04, 2026

Show notes

00:00: Introduction

01:50: 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

To try Evlo for 2 weeks free, visit www.evlofitness.com

Fitness Rewired Capsule #5: You Don't Have to Lift Heavy to Build Muscle Apr 03, 2026

Show notes

00:00: Introduction

01:23: 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?

To try Evlo for 2 weeks free, visit www.evlofitness.com

Fitness Rewired Capsule #4: Toning, Sculpting, and Long Lean Muscle - What's Real? Apr 02, 2026

Show notes

00:00: Introduction

03:00: 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: The Rest Test

15:40: Summary

To try Evlo for 2 weeks free, visit www.evlofitness.com

Fitness Rewired Capsule #3: Why Hard Workouts Aren't Changing Your Body Apr 01, 2026

Show notes

00:00: Introduction

01:23: Does your workout need to feel exhausting to be effective?

02:30: How Shannon's workout routine has changed over the years

04:20: What are systemically fatiguing workouts doing for you?

09:07: Fatigue vs. muscle failure

11:30: Can systemically fatiguing workouts replace cardio?

14:00: What if systemic fatigue is preventing you from reaching failure?

16:50: The bottom line

To try Evlo for 2 weeks free, visit www.evlofitness.com

Fitness Rewired Capsule #2: The Truth About Exercise and Fat Loss Mar 31, 2026

Show notes

00:00: Introduction

01:23: Exercise for fat loss?

04:53: How we burn calories

09:07: Exercise and diet recommendations for body recomposition

10:50: Cardio vs. resistance training calorie burn

13:05: Is calorie burn constrained or additive?

16:54: Final thoughts

To try Evlo for 2 weeks free, visit www.evlofitness.com

Fitness Rewired Capsule #1: You Were Lied to About Fitness Mar 30, 2026

Show notes

00:00: Introduction

01:23: How the media shapes our mindset around fitness

04:10: History of fitness culture

10:38: History of fitness wearables and its impact on fitness today

12:15: Fitness culture today

14:33: Overview of the Fitness Rewired Capsule

To try Evlo for 2 weeks free, visit www.evlofitness.com

Body Recomposition Capsule #10: How to Stay Consistent Jan 10, 2026

Show notes

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

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