The Dr. Shannon Show
by Dr. Shannon Ritchey, PT, DPT
Latest episode
Fitness Rewired Capsule #9: What Actually Works for Body Recomposition
Fitness Rewired Capsule #9: What Actually Works for Body Recomposition
About this podcast
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
The newest 20 of 275 episodes
- Fitness Rewired Capsule #9: What Actually Works for Body Recomposition · 10 min00:00: Introduction 01:23: The REPS framework for building muscle 03:37: Cardio, nutrition, and recovery recommendations 05:08: Dr. Shannon's history with over-exercising and…
- Fitness Rewired Capsule #8: The 3 Reasons You May Feel Bulky · 11 min00:00: Introduction 01:24: Introduction and defining what "bulky" means 02:45: The body builder physique 03:40: Why you might feel "bigger" when building muscle 05:20: Why you…
- Fitness Rewired Capsule #7: Sweating and Hot Workouts · 12 min00:00: Introduction 02:18: Does sweating mean you had an effective workout? 04:10: Why do we sweat? 05:50: Why sweating is an unreliable predictor of workout effectiveness 07:18…
- Fitness Rewired Capsule #6: How Sore Should You Be? · 9 min00:00: Introduction 01:50: What is soreness? 04:15: Do you need to be sore to build muscle? 06:45: Can soreness be counterproductive? 07:45: Should you train a sore muscle?…
- Fitness Rewired Capsule #5: You Don't Have to Lift Heavy to Build Muscle · 8 min00:00: Introduction 01:23: Do you have to lift heavy? 02:45: Light vs. moderate vs. heavy loads 05:00: When to choose heavy, moderate, or light loads? 07:30: What rep ranges are…
- Fitness Rewired Capsule #4: Toning, Sculpting, and Long Lean Muscle - What's Real? · 16 min00:00: Introduction 03:00: The truth about "toning" workouts 06:45: "Sculpting" workouts 08:28: What is "the burn" doing? 12:00: Will switching to Pilates make you look more…
- Fitness Rewired Capsule #3: Why Hard Workouts Aren't Changing Your Body · 17 min00:00: Introduction 01:23: Does your workout need to feel exhausting to be effective? 02:30: How Shannon's workout routine has changed over the years 04:20: What are systemically…
- Fitness Rewired Capsule #2: The Truth About Exercise and Fat Loss · 17 min00:00: Introduction 01:23: Exercise for fat loss? 04:53: How we burn calories 09:07: Exercise and diet recommendations for body recomposition 10:50: Cardio vs. resistance…
- Fitness Rewired Capsule #1: You Were Lied to About Fitness · 16 min00:00: Introduction 01:23: How the media shapes our mindset around fitness 04:10: History of fitness culture 10:38: History of fitness wearables and its impact on fitness today…
- Body Recomposition Capsule #10: How to Stay Consistent · 14 min1:15: Why Gentle Consistency works 2:05: Tip #1: Include warm-ups 3:05: Tip #2: Commit to doing one hard set 4:32: Tip #3: Lift heavier for fewer reps 5:17: Tip #4: Skip the drop…
- Body Recomposition Capsule #9: How to Track · 7 min1:00: How to set a goal for body recomposition 2:24: Why you should focus on muscle, not fat loss 3:32: How to track and measure progress 6:10: Expect fluctuations and plateaus…
- Body Recomposition Capsule #8: How to Recover · 19 min1:00: How much exercise is too much? 2:33: Nervous system regulation within your workout 6:40: Weekly recovery recommendations 9:00: Reset weeks 10:33: Tracking your recovery…
- Body Recomposition Capsule #7: How to Do Cardio · 18 minEpisode #222: How We Burn Calories Episode #182: REHIT 2:30: The science of burning calories 6:40: How much cardio should we aim for? 8:25: Cardio zones 15:22: How much cardio is…
- Body Recomposition Capsule #6: How to Eat · 18 minHow to reach body composition goals without tracking 2:25: Primary levers for body recomposition 4:00: Tracking and tools for tracking 7:06: Shannon's experience with nutrition…
- Body Recomposition Capsule #5: How to Make Workouts Efficient · 11 min1:42: How to make your strength workouts shorter 4:37: Combing strength and cardio 6:35: Common mistakes when trying to make your workout shorter 10:11: Summary To try Evlo for 2…
- Body Recomposition Capsule #4: How Much to Exercise · 12 minMeta-analysis referenced 1:50: Recommended volume per muscle group per week 4:40: How often should you train each muscle group? 5:22: How many strength workouts do you need each…
- Body Recomposition Capsule #3: How Heavy to Lift · 18 min1:30: What is true muscle failure? 3:52: The stimulating reps theory 4:40: Common lifting mistakes 8:54: How heavy should you lift? 10:25: Which rep range is best? 14:58…
- Body Recomposition Capsule #2: The Timeline · 15 min1:45: The rate of fat loss and muscle growth 2:22: What to expect in month one 3:52: What to expect in month two 5:50: What to expect in month three 6:52: What to expect month…
- Body Recomposition Capsule #1: How to Body Recomposition · 11 min1:00: What is body recomposition? 4:00: Why you should prioritize muscle health 6:36: Can trained individuals experience body recomposition? 7:20: How to body recomposition and…
- #222: UPDATED SCIENCE: How We Burn Calories · 12 minPontzer'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…
