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:

Body Recomposition Capsule #9: How to Track Jan 09, 2026

Show notes

1:00: How to set a goal for body recomposition

2:24: Why you should focus on muscle, not fat loss

3:32: How to track and measure progress

6:10: Expect fluctuations and plateaus

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

Body Recomposition Capsule #8: How to Recover Jan 08, 2026

Show notes

1:00: How much exercise is too much?

2:33: Nervous system regulation within your workout

6:40: Weekly recovery recommendations

9:00: Reset weeks

10:33: Tracking your recovery

15:30: Red flags that you're not recovering

18:22: Summary

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

Body Recomposition Capsule #7: How to Do Cardio Jan 07, 2026

Show notes

Episode #222: How We Burn Calories

Episode #182: REHIT

2:30: The science of burning calories

6:40: How much cardio should we aim for?

8:25: Cardio zones

15:22: How much cardio is too much?

16:30: Should you prioritize strength training or cardio?

16:57: Summary

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

Body Recomposition Capsule #6: How to Eat Jan 06, 2026

Show notes

How to reach body composition goals without tracking

2:25: Primary levers for body recomposition

4:00: Tracking and tools for tracking

7:06: Shannon's experience with nutrition

15:00: Mental health and nutrition

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

Body Recomposition Capsule #5: How to Make Workouts Efficient Jan 05, 2026

Show notes

1:42: How to make your strength workouts shorter

4:37: Combing strength and cardio

6:35: Common mistakes when trying to make your workout shorter

10:11: Summary

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

Body Recomposition Capsule #4: How Much to Exercise Jan 04, 2026

Show notes

Meta-analysis referenced

1:50: Recommended volume per muscle group per week

4:40: How often should you train each muscle group?

5:22: How many strength workouts do you need each week?

7:30: Maintaining muscle

11:30: Summary

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

Body Recomposition Capsule #3: How Heavy to Lift Jan 03, 2026

Show notes

1:30: What is true muscle failure?

3:52: The stimulating reps theory

4:40: Common lifting mistakes

8:54: How heavy should you lift?

10:25: Which rep range is best?

14:58: Exercise selection

17:00: Summary

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

Body Recomposition Capsule #2: The Timeline Jan 02, 2026

Show notes

1:45: The rate of fat loss and muscle growth

2:22: What to expect in month one

3:52: What to expect in month two

5:50: What to expect in month three

6:52: What to expect month four and beyond

7:17: How much muscle can you expect to gain in a year?

8:00: Dr. Shannon's experience with body recomposition

14:18: Summary of the timeline of body recomposition

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

Body Recomposition Capsule #1: How to Body Recomposition Jan 01, 2026

Show notes

1:00: What is body recomposition?

4:00: Why you should prioritize muscle health

6:36: Can trained individuals experience body recomposition?

7:20: How to body recomposition and roadmap for the body recomposition capsule

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

#222: UPDATED SCIENCE: How We Burn Calories Nov 13, 2025

Show notes

Pontzer's study

Howard's study

0:00: Introduction

3:00: Constrained energy expenditure model

6:10: New study suggests calorie burn is additive

7:42: Pontzer’s study vs. Howard’s study

8:48: How to interpret these findings if your goal is body recomposition

10:11: Final thoughts

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

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