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.
Episodes
244 episodes
Coffee Chat with Olivia Adriance: Pregnancy Q&A
Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your questions about pregnancy. We talk about body image during pregnancy, training your core, how to stay consistent during first trimester, and more....
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36:19
#211: How to get fit during pregnancy
Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training and cardio routine to aim for during pregnancy. 0:00: Introduction to weight lifting during...
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33:45
Mini: Will your waist get thicker by training abs?
Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today.
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5:20
#210: Does strength training cover all your bases for generalized health & fitness?
You may want a more fit-looking body, but other things are likely important to you as well: strength, mobility, balance, flexibility, endurance, bone density, cardiovascular health, and more. Can strength training really tick all of those boxes...
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37:08
#209: AMA: Accuracy of Body Composition Scales, Splitting Workouts in Half, and More
1:05: Why ball crunches over regular crunches? 2:43: How accurate are body composition scales? 4:48: Do the Evlo instructors do "more" than the rest of us? 6:48: Is your workout just as effective if you stop ...
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26:12
#208: Genetics and somatotypes - should you train for your body type?
You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph. Shannon explains where this theory came from, how much genetics play a role in your results, and if/ho...
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20:10
#207: How does creatine affect body composition?
Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine can affect lean mass and fat mass. 0:00: Introduction1:30: How does creatine ...
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6:29
Ask an RD: Reverse dieting with Hope Brandt, RD
What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in detail today. Hope's website
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5:16
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#206: Weight lifting & fertility with Dr. Payton Busker
What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today.
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20:25
Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD
If you have a body recomposition goal, you will calculate your total daily energy expenditure to give you a calorie goal for the day. But what if that number feels too low? Hope Brandt, RD answers this today.
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7:31
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Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more
Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like: How do you track muscle growth without getting a DEXA scan?How long should you wait before seeing a provider if you...
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15:24
#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It
Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, have you ever felt like you're doing "all the right things" and working hard but not seeing any progress? ...
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20:35
Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD
Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered Dietitian, Allie Chilcote.
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21:03
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#204: Does strength training double as cardio?
You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishing the differences between traditional streng...
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18:44
Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD
When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these things are discussed in today's installment ...
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11:36
#203: Can you target different portions of the same muscle? Breaking down regional hypertrophy
Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for complete muscle growth. 0:00: Introd...
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25:34
Ask an RD: How much protein can you eat at one time? With Hope Brandt, RD
In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal?
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4:24
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#202: 200TH EPISODE BEST OF: Pilates & Megaformer: do they build muscle, tone, or "lengthen?"
In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pilates, barre, and megaformer methods build muscle. They also discuss the potential benefits of these meth...
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37:03
Ask an RD: How do you avoid, prevent, and improve bloating? With Allie Chilcote, MS, RD, LD
Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode with Functional Medicine Registered Dietitian, Allie Chilcote.Work with Allie
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19:51
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#201: 200TH BEST OF: Zone 2 cardio
What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio. 0:00: Introduction 1:09...
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15:15
Ask an RD: Are sugar alternatives really "better" than table sugar? With Hope Brandt, RD
In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and ho...
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24:00
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#200: 200TH EPISODE BEST OF: Metabolism
In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your m...
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14:54
Ask an RD: Intuitive eating vs. dieting - which is better for my goals? With Miranda Galati, RD
Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each. Miranda's IG
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21:25
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#199: The benefits, risks, and uses for GLP1s like Ozempic and Wegovy with McCall McPherson PA-C
McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses ...
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