The Dr. Shannon Show

Mar 05 2025 239 ep. 27 mins 105
The Dr. Shannon Show Podcast artwork

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. 

  Health & Fitness  Education
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#208: Genetics and somatotypes - should you train for your body type?

Mar 05 2025 20 mins  
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/how you should train for your body type. 0:00: Introduction 1:30: How genetics influences fitness results 5:15: Should you train differently b

#207: How does creatine affect body composition?

Feb 26 2025 6 mins  
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: Introduction 1:30: How does creatine work? 3:30: Does creatine make you retain water? 4:14: How does creatine affect body composition? To take our free 35-minute Upper Body Build class taught by Dr. Shanno

Ask an RD: Reverse dieting with Hope Brandt, RD

Feb 24 2025 5 mins  
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 Hope's IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

#206: Weight lifting & fertility with Dr. Payton Busker

Feb 19 2025 20 mins  
What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today. Episode about Payton's IVF journey 0:00: Introduction 2:43: How can exercise have a negative effect on fertility? 8:06: Should we cycle sync? 11:23: How can exercise support fertility? 13:10: Exercise recommendations to support fertility To take our free

Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD

Feb 18 2025 7 mins  
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. Hope's website Hope's IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more

Feb 13 2025 15 mins  
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're not seeing results? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It

Feb 12 2025 20 mins  
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? Today, Shannon will discuss the hormonal reasons why burnout happens and how it can lead to an anti-recomposition environment in which losin

Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD

Feb 10 2025 21 mins  
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. Work with Allie Follow Allie on IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

#204: Does strength training double as cardio?

Feb 05 2025 18 mins  
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 strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HI

Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD

Feb 03 2025 11 mins  
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 of ASK an RD, with our guest, Hope Brandt, RD. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofit