The Dr. Shannon Show

By Dr. Shannon Ritchey, PT, DPT

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Category: Fitness

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Subscribers: 20
Reviews: 0
Episodes: 202

Description

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. 


Episode Date
#187: FAQs About Body Recomposition
Oct 10, 2024
Coffee Chat with Jill Zambito and Lauren Pollard: Creatine, sleep chronotypes, and more
Oct 04, 2024
#186: Biomechanics 101 & your cheat sheet to know if any workout is effective
Oct 03, 2024
#185: Improving anxiety and rewiring your negativity bias with neuroscientist Nicole Vignola
Sep 26, 2024
Solo Coffee Chat: How I'm building 5lb of muscle postpartum
Sep 20, 2024
#184: Postpartum Body Recomposition
Sep 19, 2024
Coffee Chat with Olivia Adriance: how she improved her acne, grew a social media following, and more
Sep 13, 2024
#183: How to avoid the 4 communication styles that predict the end of relationships with Casey Lepper
Sep 12, 2024
Coffee Chat on fitness trends: Weighted vest walking, doing your hair with wrist weights, Pilates for back pain
Sep 06, 2024
#182: REHIT: How 2 minutes of work/week can significantly impact your cardiovascular health
Sep 05, 2024
Solo Coffee Chat: The coaching tools that have rewired my brain
Aug 30, 2024
#181: Does strength training make you leaner?
Aug 29, 2024
#180: Do you have to lift heavy as you age? How to increase lean mass at any age
Aug 22, 2024
Solo Coffee Chat: A podcast rebrand, tools to stay inspired, and 10x growth
Aug 16, 2024
#179: Q&A: Inner thigh toning, the effectiveness of minimal equipment workouts, and muscle confusion
Aug 15, 2024
#178: Find Your Ideal Fitness Routine: Balancing Strength, Cardio, and Recovery for Optimal Results
Aug 08, 2024
#177: Training your nervous system with Dr. Eric Cobb
Aug 01, 2024
#176: Nutrition and breastfeeding with Dani Patton
Jul 25, 2024
#175: Q&A: Best activities for recovery days, if megaformer classes build muscle, is Evlo diastasis recti-friendly
Jul 18, 2024
#174: Your nervous system & fitness part 3: Cerebellar neuroplasticity
Jul 11, 2024
#173: Your nervous system & fitness part 2: safety and stability
Jul 04, 2024
#172: Your nervous system & fitness part 1: Central nervous system fatigue
Jun 27, 2024
#171: Q&A: Grip strength limiting lower body lifts, feeling "bigger" after strength training, and do sculpt classes help maintain muscle?
Jun 20, 2024
#170: What to do if you're exercising hard but not losing weight
Jun 13, 2024
#169: How to balance exercise and cortisol
Jun 06, 2024
#168: Training your core and diastasis recti with Dr. Elizabeth Knoble
May 30, 2024
#167: Short workouts and exercise snacks
May 23, 2024
#166: Does more sweat = better results?
May 16, 2024
#165: Improving metabolic flexibility for lasting results
May 09, 2024
#164: Why more fatiguing workouts aren't more effective
May 02, 2024
#163: Pre/post workout nutrition with Hope Brandt, RD
Apr 25, 2024
#162: Super-responders and non-responders to exercise
Apr 18, 2024
#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more
Apr 11, 2024
#160: Maintenance
Apr 04, 2024
#159: Pilates isn't "snatching" you. Here's what's really happening
Mar 28, 2024
#158: Modeling healthy behavior around food and exercise with Hope Brandt, RD
Mar 21, 2024
#157: How to exercise in your 30s to age well
Mar 14, 2024
#156: Spot treating fat and cellulite
Mar 07, 2024
#155: Why you don't have to squat to be functional
Feb 29, 2024
#154: Exercising with PCOS
Feb 22, 2024
#153: How muscle REALLY affects your metabolism
Feb 15, 2024
#152: The optimal volume for muscle growth for women
Feb 08, 2024
#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more
Feb 01, 2024
#150: HIIT and longevity
Jan 25, 2024
#149: Is walking "enough" for cardio?
Jan 18, 2024
#148: Do women really need zone two cardio?
Jan 11, 2024
#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew
Jan 04, 2024
#146: Metabolic adaptation and fitness challenges
Dec 28, 2023
#145: Do heavy weights "bulk" and does Pilates "tone"?
Dec 21, 2023
#144: Nutrition and exercise for fertility
Dec 14, 2023
#143: How and when to take a deload week
Dec 07, 2023
#142: Are "functional exercises" necessary?
Nov 30, 2023
#141: Thanksgiving episode: Why you can't "burn off" what you eat, and how to manage blood sugar spikes
Nov 23, 2023
#140: Body recomposition when you're sleep deprived: a follow up to last week's episode
Nov 16, 2023
#139: The psychology of habit forming for body recomposition
Nov 09, 2023
#138: The best time of day to workout, hip thrusts vs. lunges, kegels during core work, and more
Nov 02, 2023
#137: Carb cycling with Esosa Osagiede, RD
Oct 26, 2023
#136: How does overexercise affect hormones?
Oct 19, 2023
#135: How should men and women train differently?
Oct 12, 2023
#134: Building muscle during pregnancy
Oct 05, 2023
#133: Productive vs. unproductive stress
Sep 28, 2023
#132: Are low-impact workouts really more effective?
Sep 21, 2023
#131: Where is your calorie burn plateau?
Sep 14, 2023
#130: The timeline of results for body recomposition
Sep 07, 2023
#129: The "afterburn effect..." is it real?
Aug 31, 2023
#128: Feeling "bigger" after strength training? Here's why.
Aug 24, 2023
#127: How to exercise to improve your skin
Aug 17, 2023
#126: How to use (and how NOT to use) fitness wearables
Aug 10, 2023
#125: How soreness affects your results
Aug 03, 2023
#124: How to train given your genetic predispositions
Jul 27, 2023
#123: Keep your brain young with Dr. Julie Fratantoni
Jul 20, 2023
#122: How to cycle sync while still building muscle
Jul 13, 2023
#121: Metabolic flexibility: Improve energy & body composition while decelerating aging
Jul 06, 2023
#120: Payton's personal story with an autoimmune diagnosis
Jun 29, 2023
#119: Is cardio interfering with body composition improvements?
Jun 22, 2023
#118: How and why to manage fatigue for better results
Jun 15, 2023
#117: How to improve chronic inflammation
Jun 08, 2023
#116: Fear of gaining weight from doing less
Jun 01, 2023
#115: Nervous system tools to improve your results
May 25, 2023
#114: Do women HAVE to lift heavy?
May 18, 2023
#113: Improving endocrine dysfunction and fertility with Dr. Audrey Gaskins
May 11, 2023
#112: Is cardio making your stress better or worse?
May 04, 2023
#111: Weight loss drugs: Ozempic, Wegovy, and more with Dr. Arti Thangudu
Apr 27, 2023
#110: Tools to improve muscle activation & results from training
Apr 20, 2023
#109: How to train your nervous system
Apr 13, 2023
#108: Nutrition and leanness with Hope Brandt, RD
Apr 06, 2023
#107: Exercise and leanness
Mar 30, 2023
#106: Pilates... is it "enough?"
Mar 23, 2023
#105: "Mom butt" and more with Dr. Amelia Ponchur
Mar 16, 2023
#104: Become a master listener of your own body
Mar 09, 2023
#103: 100TH EPISODE BEST OF: Why I don't stretch
Mar 02, 2023
#102: 100th EPISODE BEST OF: Body Composition
Feb 23, 2023
#101: 100th EPISODE BEST OF: Cardio
Feb 16, 2023
#100: 100th EPISODE BEST OF: Improve workout efficiency & feel better
Feb 09, 2023
#99: Top 4 mistakes for training glutes
Feb 02, 2023
#98: How much volume (sets/week) is needed for muscle growth?
Jan 26, 2023
#97: The minimum amount of exercise to see results
Jan 19, 2023
#95: Improve results without overworking: what NOT to do
Jan 05, 2023
#94: The biggest fitness mistake that backfires in the new year
Dec 29, 2022
#93: My body recomposition journey this year
Dec 22, 2022
#92: An endocrinologist's view on "balancing hormones" with Dr. Arti Thangadu
Dec 15, 2022
#91: How to utilize cycle syncing while still keeping your workouts effective
Dec 08, 2022
#90: A hypertrophy guide for the modern woman who struggles to build muscle
Dec 01, 2022
#89: Thanksgiving episode - why trying to "burn off" holiday food won't work, and what to do instead
Nov 24, 2022
#88: Improve your relationship with food with Miranda Galati, RD
Nov 17, 2022
#87: How to adjust your routine to continue progressing around the holidays
Nov 10, 2022
OQM #11: How many steps should you be taking for weight loss?
Nov 07, 2022
#86: Why tracking calories burned is sabotaging your results.
Nov 03, 2022
OQM #10: What to do when you hold your tension in your upper traps
Oct 31, 2022
#85: How to develop your abdominal muscles
Oct 27, 2022
OQM #9: How to calculate the minimum amount of weight to use for muscle growth
Oct 24, 2022
#84: Is feeling the "burn" enough to stimulate muscle growth?
Oct 20, 2022
OQM #8: Why you get sore and what to do when you're sore
Oct 17, 2022
#83: How to improve metabolic flexibility with Cynthia Thurlow
Oct 13, 2022
OQM #7: How much cardio should I ACTUALLY be doing?
Oct 10, 2022
#82: How to keep your metabolism high as you age
Oct 06, 2022
OQM #6: If, when, and how should you use ankle/wrist weights?
Oct 03, 2022
#81: Optimize your workouts for the best results with the least cost
Sep 29, 2022
OQM #5: How to work the arms with less elbow pain
Sep 26, 2022
#80: How to train your core before, during, and after pregnancy with Dr. Amelia May
Sep 22, 2022
OQM #4: Are knees over toes bad?
Sep 19, 2022
#79: How to train your deep core and pelvic muscles with Dr. Amelia May
Sep 15, 2022
OQM #3: Should you stop doing crunches?
Sep 12, 2022
#78: Should you be in maintenance mode? If so, how do you adjust your training?
Sep 08, 2022
OQM #2: Why we don't do overhead presses
Sep 05, 2022
#77: Body recomposition
Sep 01, 2022
OQM #1: Am I going to get bulky if I start lifting?
Aug 29, 2022
#76: How to ACTUALLY workout around your period to optimize results
Aug 25, 2022
#75: Four fitness mistakes that seem to save time but don't
Aug 18, 2022
#74: Exercising in heat: how heated workouts affect your outcomes
Aug 11, 2022
#73: Using PT as a bandage for overexercise: an interview with Hailey Miller
Aug 04, 2022
#72: How sleep can affect your fitness results with Dr. Meredith Broderick, MD
Jul 28, 2022
#71: Why we shouldn't train like athletes
Jul 21, 2022
#70: "Toning" and "tightening" workouts: what they are and aren't doing for your body
Jul 14, 2022
#69: Can you train your lower abs? With Doug Brignole
Jul 07, 2022
#68: What is stretching doing or not doing for your body? With Dr. Payton, PT, DPT
Jun 30, 2022
#67: How the nervous system affects your results: why exhausting workouts aren't more effective
Jun 23, 2022
#66: To fast or not to fast? With Katherine Andrew
Jun 16, 2022
#65: How women should eat around their training with Dr. Stacy Sims
Jun 09, 2022
#64: Mistakes and misconceptions about high-intensity training with Dr. Payton Busker
Jun 02, 2022
#63: Metabolism and insulin with Dr. Ben Bikman
May 26, 2022
#62: What foam rolling is and isn't doing for your body
May 19, 2022
#61: Why endless cardio is not the answer with Doug Britnole
May 12, 2022
#60: Why "functional" exercise isn't necessarily better with Doug Brignole
May 05, 2022
#59: Low-impact doesn't always mean low joint-stress
Apr 28, 2022
#58: What reformer Pilates is and isn't doing for your body with Dr. Payton Busker
Apr 21, 2022
#57: The top 7 mistakes millennial women are making in their workouts
Apr 14, 2022
#56: BONUS: My experience with a reset week
Apr 11, 2022
#55: It's time for me to take a reset week
Apr 07, 2022
#54: How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease
Mar 31, 2022
#53: Neurons that fire together wire together: how to apply this powerful tool to your workouts
Mar 24, 2022
#52: Beginner weight gain is normal: what could be happening, and why to stay the course
Mar 17, 2022
#51: When to mix it up vs. keep it the same
Mar 10, 2022
#50: Misleading verbiage: can you actually lengthen or change the shape of your muscles?
Mar 03, 2022
#49: Hierarchy of priorities for optimal fitness
Feb 24, 2022
#48: How to have a stronger body and less back pain
Feb 17, 2022
#47: The "secret" behind stronger arms and happier joints
Feb 10, 2022
#46: How these 30 second vision drills can improve your results
Feb 03, 2022
#45: How to exercise based on your hormonal fluctuations
Jan 27, 2022
#44: A tool for better glute max recruitment
Jan 20, 2022
#43: Breaking down the brain-body connection with Dr. Natasha Mehta, MD
Jan 13, 2022
#42: Aging and insulin: how to use exercise to improve the effects of aging
Jan 06, 2022
#41: Four New Year's fitness mistakes to avoid (and what to do instead)
Dec 30, 2021
#40: FAQ #1: Cardio dosage, stretching, gaining muscle mass without lifting super heavy
Dec 23, 2021
#39: The five basics that drive results (that most people don't follow)
Dec 16, 2021
#38: How to measure if you're recovering properly
Dec 09, 2021
#37: A technique for increasing strength without increasing resistance
Dec 02, 2021
#36: "Burning off" holiday food: why it isn't an effective or healthy strategy
Nov 24, 2021
#35: How cortisol affects body composition
Nov 18, 2021
#34: Three step process for customizing your nutrition
Nov 11, 2021
#33: Three reasons to consider ditching your fitness watch
Nov 04, 2021
#32: How different workouts affect your body: Pilates, lifting, yoga, barre, running
Oct 28, 2021
#31: Fitness marketing that leads to burn out
Oct 21, 2021
#30: A reset week: if, why, and how to take a reset week to get past a plateau
Oct 14, 2021
#29: Running: why it's not my favorite form of exercise
Oct 07, 2021
#28: Glute training: why we don't do squats & deadlifts (and what we do instead)
Sep 30, 2021
#27: How to exercise when you're stressed
Sep 23, 2021
#26: Your body before and after baby: it's not just kegels with Lashonda Jones
Sep 16, 2021
#25: Four nervous system "hacks" for better results
Sep 09, 2021
#24: How to train your abs/core & 10 core myths
Sep 02, 2021
#23: Exercise as an emotional defense with Jewel Anderson
Aug 26, 2021
#22: How to internalize that You've Done Enough
Aug 18, 2021
#21: De-bunking that burning more calories leads to faster weight loss
Aug 12, 2021
#20: Why impact isn't the enemy: if, why, and how to add impact to your routine
Aug 05, 2021
#19: Hack your endorphins to love your workouts
Jul 29, 2021
#18: Why your muscles aren't growing part four: nutrition addition with Katherine Andrew
Jul 21, 2021
#17: Chronic inflammation could be why your muscles aren't growing (part three)
Jul 15, 2021
#16: Why your muscles aren't growing part two: under-training, over-training, and both
Jul 07, 2021
#15: Why your muscles aren't growing part one: poor muscle stimulus
Jul 01, 2021
#14: Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol
Jun 24, 2021
#13: Cardio Part 2: How much steady state cardio is best?
Jun 17, 2021
#12: Cardio: How much do you really need? (Part one)
Jun 10, 2021
#11: Why you can stop doing exercises you hate
Jun 03, 2021
#10: How to utilize your nervous system to improve fitness with Justin Prier
May 27, 2021
#9: How to cut your workout time in half but double your results
May 20, 2021
#8: Muscle confusion or progressive overload: what works best?
May 13, 2021
#7: How to know if your workouts are productive or "just hard"
May 06, 2021
#6: How to make your workouts anti-aging
Apr 29, 2021
#5: Three reasons you aren't seeing results from your workouts
Apr 22, 2021
#4: Why I don't stretch
Apr 15, 2021
#3: Exercise can INCREASE or DECREASE your metabolism
Apr 08, 2021
#2: More is not better
Apr 01, 2021