De-Influenced with Dani + Jordan

Bonus Episode: Dr. Shannon Ritchey
Release Date: December 2, 2025
Guest: Dr. Shannon Ritchey, Doctor of Physical Therapy, Fitness Trainer, Founder of Evlo Fitness

Episode Overview

In this illuminating episode, Dani welcomes Dr. Shannon Ritchey to demystify women’s fitness, strength training, and wellness—especially for those navigating motherhood, pregnancy, and busy lives. They dive deep into confusion around exercise, debunk common fitness myths, and explore effective workout strategies for real life. Dr. Shannon draws on both her clinical expertise and personal journey, including her own postpartum experience, to deliver actionable advice. The episode also spotlights her program, Evlo Fitness, designed around “gentle consistency” and science-backed muscle building.

Key Discussion Points & Insights

1. Dr. Shannon’s Background & Approach to Fitness

• Personal + Professional Journey ([06:53]–[09:32])
  • Started as a group fitness instructor at 18; later became a physical therapist.
  • Experienced chronic pain and burnout from over-exercising and under-eating as a younger fitness instructor.
  • “I was just doing so much exercise, under-eating, and had chronic pain all over my body... I was 24 years old.” —Dr. Shannon ([07:37])
  • Realization: Feeling better when taking rest days led her to re-evaluate standard routines.
  • Developed Evlo on the principle of “gentle consistency”—prioritizing effective, sustainable movement over intensity and quantity.

2. Motherhood, Postpartum, and Pregnancy Fitness

• Workout Realities for Moms ([10:13]–[12:00])
  • Both host and guest relate to the struggle of fitting in workouts with young children.
  • “I've learned that the at-home workouts are like the only way that I will do anything.”—Dani ([10:30])
• Strength Training During Pregnancy/Postpartum ([13:22]–[15:18])
  • Dr. Shannon is a strong advocate for continued strength training when pregnant or postpartum, with appropriate modifications.
  • Benefits: Reduced risk of gestational diabetes, easier postpartum recovery, better sleep, and overall well-being.
  • Myths debunked: You CAN still lift relatively heavy with proper technique.

3. Cardio vs. Strength Training: The Case for Both

• Balanced Routine for Women ([16:47]–[20:20])
  • Cardio and strength training each offer unique benefits; neither should be vilified or treated as exclusive.
  • “We need to be doing cardio and we need to be doing strength training.” —Dr. Shannon ([17:32])
  • For pregnancy: American College of Obstetricians and Gynecologists (ACOG) recommends ~150 minutes of light/moderate cardio per week ([18:24]).
  • Functional advice: 30 minutes a day is a realistic target for most.

4. Fitness Trends & Misconceptions

• Weighted Vests & Equipment Fads ([20:20]–[21:58])
  • Claims around weighted vests being transformative are mostly overblown—only helpful if normal walking is no longer challenging.
  • “Save your money on the weighted clothing... they're going to be a little bit of a trend.” —Dr. Shannon ([21:37])
• Stretching ([27:23]–[29:28])
  • Static stretching is not as crucial as many think; active mobility is preferred.
  • “Tightness is a sensation from your nervous system... stretching doesn’t necessarily do a whole lot for tightness.” —Dr. Shannon ([27:23])

5. Inside Evlo: Dr. Shannon’s Program Explained

• How the App Works ([22:17]–[25:59])
  • Offers guided, follow-along classes (35 minutes, 3–5 times per week), led by doctors of physical therapy.
  • Each workout targets specific muscle groups; structure alternates by day.
  • New workouts are released weekly to avoid monotony.
  • “It helps keep you consistent because you’re like, ‘Oh, I’m excited, what’s it going to be today?’” —Dr. Shannon ([23:48])
• Accessibility ([25:21]–[26:31])
  • At-home compatible; easy to bring workouts while traveling.
• Equipment ([26:07]–[27:08])
  • Strength equipment recommended, but classes provide modifications for all levels.

6. Workouts That Actually Work

• How Many Days and What Types? ([32:28]–[34:54])
  • Dr. Shannon recommends 3–5 lifting sessions per week, plus 150 minutes cardio, plus (optionally and if recovery is adequate) 1–2 short HIIT sessions.
  • Recovery is essential—especially postpartum.
• Intensity Matters: Training to (Near) Failure ([42:00]–[44:20])
  • One of the biggest missed opportunities: most women don’t train close enough to muscular failure.
  • “Your last rep should feel slower than your first rep. That’s how you know you’re close to failure.” —Dr. Shannon ([43:27])
  • Rep ranges (6–30 reps) matter less than effort brought to the movement.

7. Pilates, Cardio, and Strength Training

• Hot Take on Pilates ([45:13]–[50:03])
  • Many Pilates classes, especially high-rep, low-load formats, are more about endurance than muscle growth.
  • Some reformer methods can be effective; it depends on whether you’re reaching actual muscular failure.
  • “If you could keep going after a short break, you were fatigued, not at true muscular failure.” —Dr. Shannon ([48:52])
  • Combining Pilates and strength training is fine if Pilates doesn’t impede your recovery or quality of lifting sessions.

8. Science Behind Muscle Building

• Why Prioritize Muscle? ([50:12]–[53:15])
  • Building muscle is vital for metabolic health: muscle stores 80% of dietary glucose, improves insulin sensitivity, aids in leanness, and protects against age-related decline.
  • “If you can start in your 20s and at least maintain what you have... you will set yourself up for so much more ease into your 40s and beyond.” —Dr. Shannon ([52:08])

9. GLP1s and Rapid Weight Loss

• Rethinking Weight Loss Drugs ([53:32]–[58:38])
  • Dr. Shannon admits her position has evolved; now believes GLP1s (like Ozempic) can be valuable tools for some participants, not just “shortcuts.”
  • Users must focus on maintaining or building muscle to avoid excessive lean mass loss during rapid weight decline.
  • “If you learn one thing from this episode, start training to failure, close to failure.” —Dr. Shannon ([58:38])

10. Diet, Protein, and Body Recomposition

• Nutrition’s Role in Results ([58:59]–[63:09])
  • Nutrition is the cornerstone of fat loss; activity is crucial, but not as impactful as diet for this goal.
  • Protein: Aim for 0.7–1g protein per pound of body weight ([60:25]).
  • Body recomposition (“toning”): Requires modest calorie deficit, high protein, and properly programmed strength training (muscle groups 2× per week, non-consecutive).
  • Allow at least a year for sustainable body recomposition.

11. Postpartum and Self-Compassion

• Give Yourself Grace ([64:23]–[66:21])
  • Recovery may need to wait until sleep and capacity return—expect and allow that.
  • Reflecting on post-pregnancy bodies: “You’re literally growing a child... it’s just for the season.” —Dani ([64:58])

12. What Makes Evlo Different?

• Intentional, Science-Based Fitness ([67:13]–[68:25])
  • Emphasis on working smarter, not just harder. Classes designed around maximally effective but joint-friendly routines.
  • “A lot of workouts are focused on making you feel like you worked hard, not making you feel like you worked in the right ways.” —Dr. Shannon ([68:09])
  • Community is mostly women but suitable for men (Dr. Shannon’s husband does Evlo).

Notable Quotes & Memorable Moments

• “I realized that it was my workouts that were tearing my body down. It wasn’t me.”—Dr. Shannon ([08:08])
• “Gentle consistency... doing the right things for the most potent stimulus and output without overdoing it, and without spending a bunch of time doing it.”—Dr. Shannon ([08:21])
• “Your last rep should feel slower than your first rep. That’s how you know you’re close to failure.” —Dr. Shannon ([43:27])
• “If you don’t like squats, do a step up instead... You don’t have to force yourself into exercises [that] are like the gold standards.”—Dr. Shannon ([23:00])
• “We have to control what we can control... but strength training doesn’t leave you immune to some of the things that can happen during delivery, like tearing.”—Dr. Shannon ([40:25])
• “It’s never too late to build muscle and bone density... start early.” —Dr. Shannon ([52:08])
• “Save your money on the weighted clothing, but on weighted vests—yeah, you can probably save your money too.” —Dr. Shannon ([21:37])
• “GLP1s... if you have that jump start it might be easier for you to maintain those changes because you’re more metabolically healthy when you get off of it, but... the potential loss of lean mass is crucial.” —Dr. Shannon ([57:35])

Timestamps for Important Segments

• [06:53] Dr. Shannon’s background, burnout, and the genesis of Evlo
• [13:22] Strength training recommendations during pregnancy and postpartum
• [16:47] Cardio’s health benefits and realistic routines for busy women
• [20:20] Weighted vests, fitness fads, and science-backed perspective
• [22:17] Evlo app structure, features, and unique value
• [27:23] The truth about stretching and mobility
• [32:28] How often to lift; cardio and HIIT recommendations
• [42:00] Lifting to (near) failure—what most women get wrong
• [45:13] Pilates versus traditional strength training
• [50:12] Why muscle is the ultimate foundation for health
• [53:32] GLP1 (Ozempic) discussion and implications for fitness/health
• [58:59] Nutrition, protein, and a year-long approach to body recomp
• [64:23] Postpartum recovery, self-compassion, and “it’s just a season”
• [67:13] What sets Evlo apart from other programs

How to Connect & Resources

• Evlo Fitness: evlofitness.com
• Instagram: @dr.shannonritcheydpt, @evlofitness
• Podcast: The Dr. Shannon Show (available on Spotify and everywhere podcasts are found) ([71:22])
• Special Offer: Month free with code “DANI” at checkout ([70:14])

Tone & Language

The conversation is friendly, supportive, and approachable, with Dani candidly sharing her fitness and motherhood struggles and Dr. Shannon responding with both expertise and empathy. Practical advice is offered in real, actionable language, making the potentially overwhelming world of fitness accessible to all women—especially moms.

Summary Prepared For: Anyone seeking clarity and confidence in approaching women’s fitness, especially moms and busy women ready to move beyond fads for sustainable, science-backed results.