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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:
    #136: How does overexercise affect hormones? Oct 19, 2023
    Show notes

    You may have heard that exercising too much can affect your hormones. But how exactly does this happen? Listen to today's episode to learn.
    0:00: Introduction
    3:35: Hormones affect our behaviors
    6:30: What is overtraining?
    9:29: Hormones affected by overtraining
    14:10: Listening to the signs of overtraining


    Previous episode: Where is your calorie burn plateau?
    Free workshop link
    Free Evlo 101 class
    14 day free trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #135: How should men and women train differently? Oct 12, 2023
    Show notes

    What are the physiological differences between men and women, and how does that influence how they should train?
    0:00: Introduction
    0:45: Differences in muscle recruitment
    4:37: Muscle fiber composition
    9:44: Hormonal cycles in men and women
    17:50: How are men and women similar?

    Free workshop link
    Free Evlo 101 class
    14 day free trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #134: Building muscle during pregnancy Oct 05, 2023
    Show notes

    Is building muscle during pregnancy possible? Or should it even be a goal? Dr. Shannon discusses this in today's episode.
    0:00: Introduction
    0:43: Evlo Prenatal Program
    4:14: Benefits of exercise during pregnancy
    6:01: Changes during the 1st trimester
    12:15: Changes during 2nd trimester
    13:25: Changes during 3rd trimester
    14:50: Is it possible to build muscle during pregnancy?
    17:17: Should muscle growth be the goal during pregnancy?
    19:40: Should you start strength training while you’re pregnant if you’re new to lifting?
    21:18: Cardio during pregnancy
    22:22: HIIT during pregnancy
    22:58: Summary

    Free workshop link
    Free Evlo 101 class
    14 day free trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #133: Productive vs. unproductive stress Sep 28, 2023
    Show notes

    Stress is an issue many of us can relate to. But stress isn't always bad. In fact, stressing your body in the right ways and amounts can be productive. In today's episode, Dr. Shannon and Dr. Payton will help you learn when exercise stress is productive and unproductive.
    0:00: Introduction
    1:35: Emotional vs. physical stress response
    3:22: Stress as it relates to cardio
    7:22: The importance of cool downs
    14:55: “Productive stress” with biomechanics
    22:12: “Unproductive stress” with group fitness
    25:30: Heated workouts
    Free workshop link
    Free Evlo 101 class
    14 day free trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #132: Are low-impact workouts really more effective? Sep 21, 2023
    Show notes

    You may have heard testimonials about low-impact workouts being more effective than high-intensity workouts. Is there validity to this? Can you workout in a way that is less stressful on your body but still effective?
    0:00: Introduction
    2:50: What makes a workout “effective”?
    6:40: Excessively high rep ranges
    8:50: The transition to low-impact workouts
    10:30: High-impact workouts
    11:42: How to program an effective exercise plan


    Free workshop link
    Free Evlo 101 class
    14 day free trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #131: Where is your calorie burn plateau? Sep 14, 2023
    Show notes

    The way we burn calories is constrained, not additive. This means that at a certain level of activity, our overall energy expenditure starts to plateau. What is the amount of activity in which doing more doesn't contribute to an increase in calorie expenditure? Shannon breaks that down in this episode.
    0:00: Introduction
    1:30: How we burn calories
    5:10: A plateau of energy expenditure
    6:18: Shannon’s energy expenditure examples
    9:00: Sign that you’ve reached the energy plateau
    9:55: Payton’s energy expenditure examples
    11:20: Should you focus on step count?
    12:30: How do recovery days come into the equation?
    14:00: Spreading out your calorie expenditure throughout your day
    16:45: Is it “bad” to go over the plateau of energy expenditure
    19:00: Summary

    Pilates episode
    RMR calculator
    Study referenced for this episode
    Free workshop link
    Free Evlo 101 class
    14 day free trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #130: The timeline of results for body recomposition Sep 07, 2023
    Show notes

    Body recomposition means losing fat and gaining muscle at the same time. This is a slower process than weight loss or building muscle alone, but we like this as a goal because it makes you slow down and create sustainable habits and lifestyle changes. In this episode, Dr. Shannon and Dr. Payton discuss what to expect in the first 0-3 months, 4-6 months, 7 months-1 year, and beyond one year. They discuss common challenges within those benchmarks and how to overcome them.
    0:00: Introduction
    2:18: Challenges that might occur in months 1-3 of beginning a lifting program
    4:48: Neuromuscular re-education
    7:40: Debunking “muscle confusion”
    9:08: Changes to make if not seeing results in months 4-6 of a lifting program
    16:25: Changes to make if not seeing results in months 7-12 of a lifting program
    21:17: What happens beyond 1 year of consistent training?
    26:25: Importance of being active


    Episode #77: Body recomposition
    Episode #93: My body recomposition journey this year
    Free workshop link
    Free Evlo 101 class
    14 day free trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #129: The "afterburn effect..." is it real? Aug 31, 2023
    Show notes

    The "afterburn effect," or excess post-exercise oxygen consumption, is the temporary increase in metabolism that occurs after exercise. What is the validity of this phenomenon, and how much does it actually affect metabolism? Shannon breaks it all down with research in this episode.
    0:00: Introduction
    1:00: Excess post-exercise oxygen consumption (EPOC)
    1:58: EPOC following HIIT vs. strength training on active, menstruating women
    5:23: Recent meta-analysis of EPOC
    5:53: Trained vs. non-trained individuals
    7:14: Discerning what is just marketing
    8:05: Takeaways from the research
    9:55: Muscle doesn’t necessarily burn more at rest
    13:35: An Evlo overview


    Study one
    Study two
    Study three
    Study four
    Free workshop link
    Free Evlo 101 class
    14 day free trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #128: Feeling "bigger" after strength training? Here's why. Aug 24, 2023
    Show notes

    If you feel bigger after embarking on a muscle-building routine, there are two primary reasons. Shannon discusses this and how to lose fat while gaining muscle.
    0:00: Introduction
    2:00: What contributes to leanness?
    4:10: What happens in a caloric surplus
    6:45: Muscle building without nutritional considerations
    9:15: Impact of being in a slight caloric deficit while prioritizing protein
    10:55: The impact of temporary cell swelling
    12:14: What about cardio?
    13:15: Body recomposition

    Free workshop link
    Free Evlo 101 class
    14 day free trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram

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

    #127: How to exercise to improve your skin Aug 17, 2023
    Show notes

    Strength training has endless benefits: stronger muscles, better body composition, stronger bones, better mental health... but did you know it can also improve your skin? Tune in to learn how.
    0:00: Introduction
    3:00: Anatomy of the skin
    5:07: Why does our skin change?
    8:03: How overexercise plays a role in skin aging
    11:55: How cardio and strength training affect your skin differently
    14:20: Genealogical reason why strength training might affect more aspects of skin health as compared to cardio

    Free Evlo Workshop
    Free Evlo 101 class
    14 day free trial
    Follow Dr. Shannon on Instagram
    Follow Fit Body, Happy Joints on Instagram
    Study referenced

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

    Previous 1 12 13 14 15 16 28 Next

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