The Dr. Shannon Show

Dr. Shannon Ritchey, PT, DPT•www.buzzsprout.com

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.

Last refreshed: July 5th, 2025 at 8:17 AM ⓘ

Follow this podcast in the Metacast mobile app to refresh it and see new episodes.

Follow on

Apple Podcasts

Spotify

RSS

Podcasts are better in Metacast mobile app

Don't just listen to podcasts. Learn from them with transcripts, summaries, and chapters for every episode. Skim, search, and bookmark insights. Learn more

Episodes

#16: Why your muscles aren't growing part two: under-training, over-training, and both

There is a paradox that isn't well understood in the fitness industry, and it's that overtraining can lead to under-training. This can inhibit you from results from your workouts. When you are chronically inflamed from overtraining, muscles don't receive great input, and muscular results decline. If you feel like your results aren't matching the amount of effort you're putting into your workouts, you should listen to this episode. I give suggestions on how to know if you are overtraining, under-...

Jul 07, 2021•40 min

#15: Why your muscles aren't growing part one: poor muscle stimulus

Listen to this episode to learn about resistance curves, phase loading, levers, and how much to stimulate a muscle to see better muscular growth. Muscle is the most metabolically expensive tissue in your body. It burns more calories and takes more energy to maintain than any other tissue. Therefore, the more we have, the better our metabolism and the healthier many other processes in our bodies. We also resist aging, and are able to stay limber and fit and independent for much longer. We all nee...

Jul 01, 2021•51 min

#14: Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol

If you feel like you’re doing everything right - putting in work at the gym, you’re trying to eat less, and still not seeing results - it COULD be because of cortisol imbalance. In this episode, I want to explain how too much exercise and too little eating can have the reverse effects that you’re hoping for because of potentially messing with your cortisol and hormonal balance. One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging “grind you...

Jun 24, 2021•45 min

#13: Cardio Part 2: How much steady state cardio is best?

In this episode, Dr. Shannon discusses steady-state cardio. She speaks on how the body adapts to cardio, and some cardio can be beneficial, but how too much can blunt protein synthesis and inhibit results. She provides a framework on how to implement cardio, both steady-state and HIIT, into your routine. 2:10 How the Body Adapts to Exercise 6:50 What Happens When you Overwhelm Your Body 10:57 What is Steady State Cardio? 12:45 LISS (Low Intensity Steady State Cardio) 14:17 MISS (Medium Intensity...

Jun 17, 2021•38 min

#12: Cardio: How much do you really need? (Part one)

Dr. Shannon discusses the research behind how much high-intensity cardio is good for you and how much could be negative for your health. She discusses how exercise can either aid in improving insulin sensitivity or reduce insulin sensitivity and the consequences to your overall health and fitness. Shannon provides a framework for how to implement cardio based on your body's needs. 0:40 What Types of Exercise are Typically Considered Cardio? 3:33 Focus on HIIT Cardio 4:16 What is Mitochondria? 5:...

Jun 10, 2021•32 min

#11: Why you can stop doing exercises you hate

It’s the norm in the fitness industry to try to fit your body into a certain exercise. I often get asked “can you help me with my deadlifts” or “how can i do planks without shoulder pain” or “how can I strengthen my core so squats don’t hurt my back.” There are so many fitness professionals and PTs out there who will help you achieve these goals. And there ARE ways to improve your form and strengthen/stabilize muscles to feel more effective and safe in an exercise. I think if that’s your goal to...

Jun 03, 2021•24 min

#10: How to utilize your nervous system to improve fitness with Justin Prier

This interview is with Justin Prier, a physical therapist and personal trainer from BioFit KC. BioFit was Shannon's first job out of physical therapy school, where her eyes were opened to a new fitness philosophy that has shaped her method now. Justin talks about the nervous system and ways to use neural inputs to improve your fitness results. You can work with Justin by visiting www.biofitkc.com. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.c...

May 27, 2021•47 min

#9: How to cut your workout time in half but double your results

The amount of time you spend in your workout isn't necessarily an indicator of the effectiveness of that workout. In this episode, Shannon will guide you on her principles for getting a more effective workout in less time. 1:18 Working Smarter Not Harder 2:50 Catabolic State and Anabolic State 4:06 Ways You Might be Overdosing Your Exercise Routine 7:39 Running For an Hour vs Lifting for 30 Minutes 13:26 How to Use Mechanics to Your Advantage 17:27 Low Volume with High Weight vs High Volume with...

May 20, 2021•25 min

#8: Muscle confusion or progressive overload: what works best?

Dr. Shannon breaks down where and why the philosophy of muscle confusion came about, if it is effective, where this philosophy could potentially have a place, and the best way to see results from your workouts. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .

May 13, 2021•15 min

#7: How to know if your workouts are productive or "just hard"

You want to make sure the time you're spending in your workouts is actually going to make a difference in your body. You want to make sure your workouts are moving the needle for you and creating the highest payoff. This podcast will teach you some basic principles behind what makes an exercise "productive" and what types of exercises are "just hard," but maybe not as productive. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com ....

May 06, 2021•20 min

#6: How to make your workouts anti-aging

Exercise can be anti-aging, but it can also accelerate aging. Find out how this happens and Shannon's three suggestions for creating a routine that is anti-aging. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .

Apr 29, 2021•23 min

#5: Three reasons you aren't seeing results from your workouts

If you're working out consistently, eating well, and STILL not seeing results after several months, it could be for one (or all) of these three reasons. Shannon discusses how these three common workout elements can cause plateauing or declining results, and eventually cause frustrating joint pain. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .

Apr 22, 2021•25 min

#4: Why I don't stretch

Dr. Shannon speaks on why she has decided to take stretching out of her regular routine and why she doesn't recommend regular stretching for her clients. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .

Apr 15, 2021•20 min

#3: Exercise can INCREASE or DECREASE your metabolism

To have a lean, fit body that isn't falling apart, you have to be wise with your workouts. In this episode, Dr. Shannon discusses some common workout mistakes that can actually decrease your metabolism and lead to less desirable long-term results. She also discusses how you can use exercise to IMPROVE your metabolism using four training concepts. Shannon's Instagram Evlo Fitness (14-day free trial) To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness....

Apr 08, 2021•22 min

#2: More is not better

Dr. Shannon Ritchey, PT, DPT explains how exercise that is too frequent and too intense can lead to undesirable results over the long-term. She describes how long it takes to see visual results from strength training, and how we've internalized soundbites from the fitness culture that are damaging to our bodies. Links: 14 day free trial Article referenced: https://pubmed.ncbi.nlm.nih.gov/30155804/ To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.c...

Apr 01, 2021•22 min

← Prev

Hosted on Buzzsprout

For the best experience, listen in Metacast app for iOS or Android