Podcasts · Fitness
The Dr. Shannon Show
276 episodes · 20 with AI analysis
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.
AI Intelligence · across all analyzed episodes
People · top 14
Companies · top 19
Topics · top 10
Cardio integration with strength training×2High-intensity interval training (HIIT) effectiveness×2Body recomposition fundamentalsMuscle building for womenStrength training intensity and progressionProtein nutrition for muscle growthCaloric deficit vs. maintenance for body recompositionTraining frequency and volume optimizationRecovery and nervous system regulationPostpartum fitness and muscle retention
Analyzed Episodes
Jan 1, 2026
Body Recomposition Capsule #1: How to Body Recomposition
Body recomposition fundamentalsMuscle building for womenStrength training intensity and progression
View AnalysisJan 2, 2026
Body Recomposition Capsule #2: The Timeline
Body Recomposition Timeline ExpectationsFat Loss Rate Benchmarks (0.5-1 lb/week)Muscle Growth Timeline (8-12 weeks to visible changes)
View AnalysisJan 3, 2026
Body Recomposition Capsule #3: How Heavy to Lift
Mechanical muscle failure and proximity to failure in resistance trainingRep range selection for hypertrophy (4-30 reps)Time under tension and muscle growth (20-70 seconds)
View AnalysisJan 4, 2026
Body Recomposition Capsule #4: How Much to Exercise
Hypertrophy training volume guidelinesTraining frequency for muscle growthMuscle maintenance protocols
View AnalysisJan 5, 2026
Body Recomposition Capsule #5: How to Make Workouts Efficient
Superset training protocolsMechanical tension and muscle hypertrophyStrength training dosage and frequency
View AnalysisJan 6, 2026
Body Recomposition Capsule #6: How to Eat
Calorie deficit calculation and maintenance energy expenditureProtein intake requirements for muscle building and body recompositionFood tracking apps and methods (MyFitnessPal, Chronometer, ChatGPT)
View AnalysisMar 30, 2026
Fitness Rewired Capsule #1: You Were Lied to About Fitness
History of fitness marketing and cultural messaging (1900s-2020s)Female fitness evolution and gender-based fitness narrativesWeight training myths and the 'bulky' misconception
View AnalysisMar 31, 2026
Fitness Rewired Capsule #2: The Truth About Exercise and Fat Loss
Metabolic Compensation and Adaptive ThermogenesisCalorie Deficit Strategy for Fat LossResistance Training vs. Aerobic Exercise for Body Composition
View AnalysisApr 1, 2026
Fitness Rewired Capsule #3: Why Hard Workouts Aren't Changing Your Body
Systemic fatigue vs. muscular failure in strength trainingBody composition changes and muscle hypertrophy mechanismsCardiovascular adaptation and aerobic training stimulus
View AnalysisApr 2, 2026
Fitness Rewired Capsule #4: Toning, Sculpting, and Long Lean Muscle - What's Real?
Muscle hypertrophy and growth mechanismsBody composition and fat lossMarketing language in fitness industry
View AnalysisApr 3, 2026
Fitness Rewired Capsule #5: You Don't Have to Lift Heavy to Build Muscle
Muscle hypertrophy and rep range effectivenessLoad classification and training intensityMuscular failure and training stimulus
View AnalysisApr 4, 2026
Fitness Rewired Capsule #6: How Sore Should You Be?
Delayed Onset Muscle Soreness (DOMS) physiology and causesMuscle hypertrophy mechanisms and growth driversMechanical tension in strength training
View AnalysisApr 5, 2026
Fitness Rewired Capsule #7: Sweating and Hot Workouts
Sweat physiology and thermoregulationBody composition change and muscle growth mechanismsHeated workout effectiveness and limitations
View AnalysisApr 6, 2026
Fitness Rewired Capsule #8: The 3 Reasons You May Feel Bulky
Female strength training and muscle hypertrophyBody composition changes and fat vs. muscle gainTraining volume and recovery capacity
View AnalysisApr 7, 2026
Fitness Rewired Capsule #9: What Actually Works for Body Recomposition
Body recomposition principles and measurementStrength training programming and progressive overloadProtein intake recommendations for muscle building
View AnalysisApr 16, 2026
How GLP-1s Are Impacting Women's Health
GLP-1 mechanism of action and metabolic effectsMicrodosing protocols and individualized dosing strategiesThyroid cancer risk myths and evidence-based safety data
View AnalysisJan 7, 2026
Body Recomposition Capsule #7: How to Do Cardio
Cardio intensity zones and heart rate trainingBody recomposition science and muscle preservation during fat lossCalorie expenditure and metabolic compensation
View AnalysisJan 8, 2026
Body Recomposition Capsule #8: How to Recover
Nervous system regulation in fitness programmingParasympathetic activation techniques and cool-downsWeekly periodization and intensity variation
View AnalysisJan 9, 2026
Body Recomposition Capsule #9: How to Track
Body Recomposition Goal SettingMuscle Growth Targets and TimelinesFat Loss Rate Expectations
View AnalysisJan 10, 2026
Body Recomposition Capsule #10: How to Stay Consistent
Workout consistency strategiesProgressive overload with heavy weights and low repsWarmup design and exercise initiation
View Analysis