Fit Body, Happy Joints ®
Dr. Shannon Ritchey, PT, DPT
Develop your most fit body, while perserving your body. Dr. Shannon, DPT is a physical therapist and long-time fitness trainer. She integrates the current research with her experience as a PT and trainer to educate you on effective fitness practices that don't wreck your body. In her concise, no-fluff episodes, Shannon busts myths and gives you tangible takeaways in each episode. Try her workout platform here: https://www.evlofitness.com/?utm_source=podcast&utm_medium=link+in+bio&utm_campaign=evloTry her free class here: https://bit.ly/3jnJXi7Follow her on Instagram here: https://bit.ly/3DusHPjFollow her on Tiktok here: https://bit.ly/3Hn6cg5
- 11 minutes 51 seconds#222: UPDATED SCIENCE: How We Burn Calories
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 study
8:48: How to interpret these findings if your goal is body recomposition
10:11: Final thoughts
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
13 November 2025, 5:00 am - 21 minutes 11 seconds#221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement
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
- Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more
- #212: Building 5lb of muscle: how long does it take, member tips, and more
0:00: FREE MONTH JUNE 8TH & 9TH
1:35: 5 lbs of muscle check-in & member stories
5:00: Strength training before cardio
7:10: How education can lead to better results
8:45: Should I train differently based on my age?
11:48: Do less, but better
12:54: Reaching failure vs. reps in reserve
16:04: Body recomposition and muscle memory
18:50: Important announcement
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
5 June 2025, 4:00 am - 50 minutes 53 seconds#220: How to Body Recomposition in a Sustainable, Effective Way
0:00: Introduction
7:40: Can you actually "tone" and "tighten?"
12:00: Exercise and fat loss
18:40: Body recomposition
27:22: Tracking macros
31:13: Five basics of building muscle
39:25: How to track progress
41:48: Volume needed for muscle hypertrophy
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
29 May 2025, 4:00 am - 14 minutes 58 seconds#219: Cardiovascular Aging: How to Measure and Improve It
0:00: Introduction to cardiovascular aging
2:00: How does the cardiovascular system age, and why should we care?
5:56: How to measure cardiovascular aging
8:24: How different types of exercise affects cardiovascular aging
11:30: Exercise recommendations for improving cardiovascular age
12:54: How to track cardiovascular improvements without a fitness wearable
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
22 May 2025, 4:00 am - 31 minutes 27 seconds#218: How to train your nervous system and improve vagal tone
Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you can recover better, feel better, and potentially live longer. Dr. Shannon and Dr. Payton discuss vagal tone and how to improve it both in the short term and long term.
0:00: Introduction
1:45: Defining vagal tone
7:45: How does vagal tone affect your pain response?
10:45: How exercise affects vagal tone
16:55: How to measure vagal tone
23:27: How to improve vagal tone
29:43: How Dr. Payton has improved her vagal tone over the years
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
15 May 2025, 4:00 am - 49 minutes 32 seconds#217: Body Image and Body Dysmorphia with Psychiatrist Margaret Duncan
We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan discusses what thoughts may indicate body image concerns, how to improve body image, and when to seek professional help.
0:00: Introduction to Dr. Margaret Duncan
2:35: Body image
9:45: When should someone seek therapy for body dysmorphic disorder?
12:15: How can therapy help with body dysmorphic disorder
18:15: Body as object vs body as self
27:15: How to feel like you've done enough
31:10: Postpartum body image
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
8 May 2025, 4:00 am - 38 minutesCoffee Chat with Interior Designer Coco Greenblum
Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office space abd Shannon's home. Coco has years of experience working with celebrities and is passionate about design. Learn how to make your space more beautiful on this episode today.
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
2 May 2025, 4:00 am - 33 minutes 23 seconds#216: What men and women should do when trying to conceive with Dr. Natalie Crawford
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 control in your fertility journey. Dr. Natalie Crawford, board certified OBGYN/REI, educates men and women on optimizing their fertility.
0:00: Introduction to Dr. Natalie Crawford
1:30: Medical steps to take before trying to conceive
13:24: Holistic steps to take before trying to conceive
16:03: What can men do to assess their reproductive health?
23:20: Exercising while trying to conceive
27:40: When is it time to see a fertility specialist?
30:00: Dr. Crawford's final thoughts
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
1 May 2025, 4:00 am - 47 minutes 25 seconds#215: Freezing your eggs, how our reproductive system changes with age, and more with Dr. Natalie Crawford
Reproductive health is a major part of our overall health, whether you're family planning or not. In part one of this interview with board certified OBGYN/REI Dr. Natalie Crawford, you will learn what all women should be taught in their early 20s about our reproductive system. Even if you're not currently family planning or never intend to, you'll walk away from this episode feeling more informed about your reproductive health.
0:00: Introduction to Dr. Natalie Crawford
1:45: What should everyone know about their reproductive health
4:05: The menstrual cycle is a vital sign
10:00: AMH, hormonal birth control, & fertility
18:00: When should you get AMH tested?
22:15: When should you consider freezing your eggs?
31:00: How to utilize reproductive technology for family planning
38:18: Exercise recommendations for reproductive health
45:30: Dr. Crawford's final thoughts
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
24 April 2025, 4:00 am - 12 minutes 13 seconds#214: How often should you work a muscle each week?
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 frequency and volume. She suggests a protocol that is both realistic and effective.
0:00: Introduction
1:40: Optimal volume for muscle growth
6:15: How frequently should you work a muscle group?
9:10: How many days per week should you strength train?
11:15: The bottom line
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
17 April 2025, 4:00 am - 50 minutes 8 seconds#213: Understand your hormones in each decade with Dr. Jessica Shepherd
Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified OBGYN, and discusses what all women should know about their hormones throughout their 30s and beyond.
0:00: Introduction to Dr. Shepherd
2:15: How do our sex hormones change as we age?
7:15: The effect of breast feeding on hormones
12:13: Clean feminine hygiene products
20:50: What can we do in our 20s and 30s to prepare for perimenopause?
26:20: How to approach perimenopause
30:50: Hormone replacement therapy
40:40: Is weight gain inevitable during menopause?
46:40: Dr. Shepherd's final thoughts
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
10 April 2025, 4:00 am - More Episodes? Get the App