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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. 

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    Copyright: © 2025 The Dr. Shannon Show

    • Apple Podcasts
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    Latest Episodes:
    #176: Nutrition and breastfeeding with Dani Patton Jul 25, 2024
    Show notes

    Are you struggling to balance breastfeeding, postpartum recovery, and your fitness goals? In this episode, we're joined by macros coach Dani Patton to demystify the complex world of postpartum nutrition and exercise.

    Whether you're exclusively pumping, nursing on demand, or anywhere in between, this episode is packed with actionable advice to help you thrive in your postpartum fitness journey.
    0:00: Introduction to Dani Patton
    2:05: Hormonal changes while breastfeeding
    6:15: Breastfeeding and body recomposition
    14:32: Caloric intake while breastfeeding
    25:00: Macronutrient needs while breastfeeding
    30:40: Final thoughts
    14-day free Evlo trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

    • Dani's Instagram: @mindinmymacros
    • Mindin' My Wellness Podcast: https://mindinmymacros.com/podcast/
    • Nutrition Periodization podcast series: https://player.captivate.fm/collection/e6bce217-b139-4667-a01e-eefffdb9ea48
    • Macros for Mama Course (15% off with code MINDINMYMACROS) - https://mindinmymacros.com/macros-for-mama

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

    #175: Q&A: Best activities for recovery days, if megaformer classes build muscle, is Evlo diastasis recti-friendly Jul 18, 2024
    Show notes

    Dr. Shannon is back with Dr. Jill and Dr. Payton to discuss recovery days, megaformer classes, and diastasis recti.
    0:00: Introduction
    0:20: Best activities for recovery days
    3:04: Do mega former classes build muscle?
    7:21: Is Evlo diastasis recti-friendly?
    14-day free Evlo trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #174: Your nervous system & fitness part 3: Cerebellar neuroplasticity Jul 11, 2024
    Show notes

    This is part three of three about fitness and your nervous system. Dr. Shannon discusses how your brain can change itself, which is called neuroplasticity. She discusses how to improve brain health, specifically the health of the cerebellum, by using exercise.
    0:00: Introduction
    2:11: The anti-aging effect of building muscle
    3:35: Exercise and brain health
    6:35: How to challenge the cerebellum

    14-day free Evlo trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #173: Your nervous system & fitness part 2: safety and stability Jul 04, 2024
    Show notes

    This is part two of three about fitness and your nervous system. Dr. Shannon discusses how your nervous system's "number one priority is to keep you safe." She discusses what that means and how it applies to fitness.
    0:00: Introduction
    1:15: The somatic nervous system
    4:13: Increased motor output with increased stability
    6:30: Complex movements and combinations
    9:00: How unstable exercises can affect your joints
    14-day free Evlo trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #172: Your nervous system & fitness part 1: Central nervous system fatigue Jun 27, 2024
    Show notes

    The next three episodes will be about specific mechanisms of your nervous system. Today, Dr. Shannon talks about how central nervous system fatigue influences your workouts and how to manipulate variables to reduce central nervous system fatigue.
    0:00: Introduction
    2:38: The central nervous system’s (CNS) role in fatigue
    4:40: 7 mechanisms that can cause CNS fatigue
    4:45: 1st mechanism: Metabolite build up
    6:44: 2nd mechanism: Lack of muscle glycogen or blood glucose
    7:24: 3rd mechanism: Pain
    8:11: 4th mechanism: Post workout inflammatory response
    8:53: 5th mechanism: Cardiovascular strain
    9:29: 6th mechanism: Complex exercises
    10:10: 7th mechanism: Choosing exercises that you don’t enjoy
    12:40: Exercise selection and muscle growth
    15:30: How to minimize CNS fatigue to get the most out of your workouts
    14-day free Evlo trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #171: Q&A: Grip strength limiting lower body lifts, feeling "bigger" after strength training, and do sculpt classes help maintain muscle? Jun 20, 2024
    Show notes

    Dr. Shannon, Dr. Jill, and Dr. Payton discuss grip strength, cell swelling, and if Pilates/sculpt classes help maintain muscle mass and bone density.
    0:00: Introduction
    0:23: Grip strength limiting lower body lifts
    1:54: Feeling “bigger” after strength training
    4:05: Do Pilates and sculpt classes help to maintain muscle?
    14-day free Evlo trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #170: What to do if you're exercising hard but not losing weight Jun 13, 2024
    Show notes

    In this episode, we discuss hormones, exercise, and nutrition and why you may not be losing weight despite working out hard.
    0:00: Introduction
    1:00: Are your hormones to blame?
    2:10: Exercise has been oversold as a weight loss tool
    5:02: “But, I’m eating clean.”
    5:49: What's a better approach to losing weight?
    14-day free Evlo trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #169: How to balance exercise and cortisol Jun 06, 2024
    Show notes

    If you're not seeing results, you may have been told your cortisol could be to blame.
    How does cortisol affect fitness? And is there a way to "balance" healthy cortisol with staying active?
    0:00: Introduction
    0:37: What is cortisol?
    3:56: Stress imbalance
    8:15: Effect of exercise on cortisol
    11:07: Exercise recommendations for improving stress regulation
    14-day free Evlo trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #168: Training your core and diastasis recti with Dr. Elizabeth Knoble May 30, 2024
    Show notes

    Shannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pregnancy and beyond.
    0:00: Introduction to Dr. Elizabeth Knoble, PT, DPT
    1:50: Abdominal separation vs. diastasis recti
    10:02: Should you load your abdominals during pregnancy?
    15:35: Can strengthening the rectus abdominis reduce diastasis recti?
    17:28: What is coning and does it make diastasis worse?
    22:15: Is deep core stability better than crunches?
    27:05: How to properly engage the deep core
    Work with Elizabeth at Lady Bird PT in Austin, TX
    14-day free Evlo trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #167: Short workouts and exercise snacks May 23, 2024
    Show notes

    Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to build muscle?
    0:00: Introduction
    0:45: Does the duration of your workout really matter?
    2:40: What type of stimulus is effective for results?
    7:16: Minimum length of time that you can workout and still see results
    12:35 Exercise snacks
    15:03: Summary
    14-day free Evlo trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

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