The Dr. Shannon Show – Details, episodes & analysis

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The Dr. Shannon Show

Dr. Shannon Ritchey, PT, DPT

Health & Fitness

Education

Frequency: 1 episode/7d. Total Eps: 275

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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https://evlofitness.com/
275 shares
https://portal.evlofitness.com/
256 shares
https://www.evlo-fitness.com/free-week-of-evlo-podcast
64 shares

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RSS feed quality

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Score global : 43%

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#222: UPDATED SCIENCE: How We Burn Calories

Thursday, November 13, 2025 • Duration 11:57

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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#221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement

Thursday, June 5, 2025 • Duration 21:17

5 lbs of muscle episodes:

0:00: FREE MONTH JUNE 8TH & 9TH

1:35: 5 lbs of muscle check-in & member stories

5:00: Strength training before cardio

7:10: How education can lead to better results

8:45: Should I train differently based on my age?

11:48: Do less, but better

12:54: Reaching failure vs. reps in reserve

16:04: Body recomposition and muscle memory

18:50: Important announcement

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

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#213: Understand your hormones in each decade with Dr. Jessica Shepherd

Thursday, April 10, 2025 • Duration 50:14

Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified OBGYN, and discusses what all women should know about their hormones throughout their 30s and beyond.

Dr. Shepherd's IG

Dr. Shepherd's website

0:00: Introduction to Dr. Shepherd

2:15: How do our sex hormones change as we age?

7:15: The effect of breast feeding on hormones

12:13: Clean feminine hygiene products

20:50: What can we do in our 20s and 30s to prepare for perimenopause?

26:20: How to approach perimenopause

30:50: Hormone replacement therapy

40:40: Is weight gain inevitable during menopause?

46:40: Dr. Shepherd's final thoughts

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

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#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew

Thursday, January 4, 2024 • Duration 57:49

If you consume any wellness content, you may have noticed increased attention on insulin and blood sugar. What does it mean to be "insulin resistant," and what are the symptoms to look for? How can insulin resistance affect fitness results? How can we improve our insulin sensitivity with diet, lifestyle, and exercise? Katherine Andrew, Registered Dietitian, and I discuss these topics and more.

0:00: Introduction
1:44: What is blood sugar and insulin?
4:42: When does the body tap into the liver for stored glycogen vs. fat stores?
8:30: How do frequent, small meals affect blood sugar?
10:20: Insulin resistance
14:00: Why is insulin resistance a problem?
18:50: Can you be insulin resistant while being lean?
21:00: Symptoms of insulin resistance
25:18: How does insulin resistance affect fitness results?
29:21: What can you do to improve insulin resistance?
39:58: Physical factors that can affect blood sugar
42:50: The role of nutrition in improving insulin resistance
49:55: How do you know what the “right eating window” is for you?
53:00: How to know you’re on the right track

Try the new Evlo
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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#146: Metabolic adaptation and fitness challenges

Thursday, December 28, 2023 • Duration 18:54

Have you ever started a fitness challenge just to find yourself back at square one shortly after it ended? In this episode, we discuss why I'm not a fan of time-based, extreme fitness challenges and the metabolic adaptations that occur with extreme diets and exercise routines.

0:00: Introduction
3:00: Building muscle and time-bound challenges
5:00: Metabolic adaption
11:40: Do challenges help start new habits?
13:20: The benefits of following a gentle, strength-based program
16:06: How Evlo sets you up for sustainable success

Episode #139 (referenced in episode)

Get on our email list
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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#145: Do heavy weights "bulk" and does Pilates "tone"?

Thursday, December 21, 2023 • Duration 33:38

You can find anecdotes everywhere that heavy weights "bulk" and Pilates-type movements provide a long, lean, toned body. Is there any truth behind these anecdotes? And further, do you HAVE to lift heavy weights to build muscle? Does Pilates build muscle? These are all questions that Shannon discusses in today's episode.

0:00: Introduction
4:00: What research says about exercise and body composition
7:40: Does the “burn” cause muscle growth?
10:10: Challenge to the muscle
11:54: Does Pilates build muscle?
18:12: Aesthetic differences between the two groups
25:15: Exercise for muscle growth
27:30: The middle ground of fitness
29:30: Summary

Study referenced

Get on our email list
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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#144: Nutrition and exercise for fertility

Thursday, December 14, 2023 • Duration 44:43

In this episode, Dr. Shannon interviews Becca Romero about all things nutrition and fertility. They touch on women's and men's fertility, micronutrients, exercise, and more.

0:00: Introduction
2:30: Importance of eating enough when trying to conceive
7:00: Blood sugar balancing and fertility
15:56: Other nutrition considerations for conceiving
17:17: Vegan/Vegetarian considerations and the effect on fertility
19:10: Importance of micronutrients
25:26: Fitness adaptations when trying to conceive
30:30: When is it time to work with a nutrition specialist?
34:50: Ovulation and cycle tracking
38:18: Men and fertility
43:00: How to work with Becca

Try the NEW Evlo Platform
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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#143: How and when to take a deload week

Thursday, December 7, 2023 • Duration 29:14

Deload weeks, or as we call them, "Reset Weeks," can help manage fatigue, avoid plateaus, and improve recovery. Dr. Shannon discusses some updates to her protocols around Reset Weeks based on current literature.

0:00: Introduction
5:00: How to “deload”
11:00: What happens after a Reset Week?
12:30: How often should you take these weeks?
17:25: FAQ: “Will I lose muscle if I take time off?”
20:32: FAQ: “How should I eat during Reset Weeks?”
22:30: The new Evlo membership

Studies referenced:
https://www.mdpi.com/1422-0067/23/10/5431
https://sportrxiv.org/index.php/server/preprint/view/302
https://www.nature.com/articles/s41598-018-20287-3
https://journals.lww.com/nsca-jscr/FullText/2017/04000/Resistance_Training_Induced_Elevations_in_Muscular.1.aspx

Try the NEW Evlo Platform
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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#142: Are "functional exercises" necessary?

Thursday, November 30, 2023 • Duration 17:10

Do you HAVE to squat and deadlift to maintain your functional strength throughout your life? Dr. Payton and Dr. Shannon discuss misconceptions about choosing "functional" exercises.

Study referenced

0:00: Introduction
1:10: What is “functional fitness”?
4:33: Are other exercises not helping with function?
9:50: How muscles are loaded
10:45: Sport-specific training
15:44: Summary

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

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#141: Thanksgiving episode: Why you can't "burn off" what you eat, and how to manage blood sugar spikes

Thursday, November 23, 2023 • Duration 23:00

Every year, Shannon releases a "Thanksgiving" episode centered around exercise and food. This year, she's speaking to something that is common around this time of year - using exercise as a tool to "burn off" your food. She discusses why this isn't possible and how to re-wire your relationship to exercise and food. She also discusses how to add gentle movement to manage a glucose spike and feel better after a large meal.

0:00: Introduction
6:00: Why we can’t “earn” our food
13:12: How can you feel better on Thanksgiving?
16:26: How insulin sensitivity can play a role
18:00: How you can use post-meal movement to your advantage

Study 1 referenced
Study 2 referenced

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

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