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Dr. Shannon Ritchey, PT, DPT, will discuss how to improve your fitness and wellness, all while limiting joint pain and other negative side effects of exercise, to truly optimize and preserve...
00:00: Introduction 01:23: The REPS framework for building muscle 03:37: Cardio, nutrition, and recovery recommendations 05:08: Dr. Shannon&...
00:00: Introduction 01:24: Introduction and defining what "bulky" means 02:45: The body builder physique 03:40: Why you might feel "bigger"...
00:00: Introduction 02:18: Does sweating mean you had an effective workout? 04:10: Why do we sweat? 05:50: Why sweating is an unreliable pre...
00:00: 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:...
00:00: 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 li...
00:00: Introduction 03:00: The truth about "toning" workouts 06:45: "Sculpting" workouts 08:28: What is "the burn" doing? 12:00: Will switch...
00:00: Introduction 01:23: Does your workout need to feel exhausting to be effective? 02:30: How Shannon's workout routine has changed...
00:00: Introduction 01:23: Exercise for fat loss? 04:53: How we burn calories 09:07: Exercise and diet recommendations for body recompositio...
00:00: Introduction 01:23: How the media shapes our mindset around fitness 04:10: History of fitness culture 10:38: History of fitness weara...
1:15: 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...
1:00: 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:...
1:00: How much exercise is too much? 2:33: Nervous system regulation within your workout 6:40: Weekly recovery recommendations 9:00: Reset w...
Episode #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:...
How to reach body composition goals without tracking 2:25: Primary levers for body recomposition 4:00: Tracking and tools for tracking 7:06:...
1:42: How to make your strength workouts shorter 4:37: Combing strength and cardio 6:35: Common mistakes when trying to make your workout sh...
Meta-analysis referenced 1:50: Recommended volume per muscle group per week 4:40: How often should you train each muscle group? 5:22: How ma...
1:30: 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: W...
1:45: 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 mon...
1:00: What is body recomposition? 4:00: Why you should prioritize muscle health 6:36: Can trained individuals experience body recomposition?...
Pontzer's study Howard's study 0:00: Introduction 3:00: Constrained energy expenditure model 6:10: New study suggests calorie burn...
5 lbs of muscle episodes: #197: How to build 5lb of Muscle in 2025 Coffee Chat: My journey of building 5lb of muscle and body recomposition...
0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercise and fat loss 18:40: Body recomposition 27:22: Tracking macro...
0:00: Introduction to cardiovascular aging 2:00: How does the cardiovascular system age, and why should we care? 5:56: How to measure cardio...
Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you can recover better, feel better, and pot...
We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan discusses what thoughts may indicate body i...
Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office space abd Shannon's home. Coco has...
Whether you are currently trying to conceive or planning to do so in the next few years, this episode will educate you on what you can contr...
Reproductive health is a major part of our overall health, whether you're family planning or not. In part one of this interview with bo...
How many days/week should you work each muscle? And how many sets are needed in each workout? Shannon breaks down the current science on fre...
Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is...
Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strength, and longevity. In this episode, Dr. S...
Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your questions about pregnancy. We talk about b...
Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training...
Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today. To try Evlo for 2...
You may want a more fit-looking body, but other things are likely important to you as well: strength, mobility, balance, flexibility, endura...
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...
You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph...
Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine ca...
What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in...
What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today. Episode abo...
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 wh...
Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like: How do you track m...
Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, ha...
Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why w...
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 af...
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 maintena...
Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy me...
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 y...
In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pil...
Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode with Functional Medicine Registered Diet...