Podcast Summary: The Dr. Shannon Show

Episode: Body Recomposition Capsule #9: How to Track
Host: Dr. Shannon Ritchey, PT, DPT
Date: January 9, 2026

Overview

In this ninth episode of the “Body Recomposition Capsule” series, Dr. Shannon Ritchey focuses on one of the most essential topics for anyone pursuing a body recomposition journey: how to set measurable goals and track your progress. The episode dispels common tracking myths, explains practical methods grounded in science, and encourages a mindset shift toward prioritizing muscle growth over mere fat loss. The guidance is especially notable for its realistic, sustainable approach and its encouragement of a healthy relationship with tracking tools.

Key Discussion Points and Insights

Placing Muscle Growth at the Center of Your Goal (00:37–03:28)

• Setting Realistic Goals:

  • Muscle gain: “I love the goal of building five pounds of muscle over one year. It's realistic for most women and will make a noticeable impact on the way you look, feel, and function.” (00:43)
  • If you’ve recomped before, set a smaller goal (e.g., three pounds).
  • Fat loss is more individual, ranging from a few pounds up to 10–20 lbs depending on personal factors.

• Why Focus on Muscle?

  • “I highly, highly, highly recommend focusing more on muscle growth than on fat loss. And this does a few things:” (01:27)
    • Directs energy to effective workouts rather than exhausting calorie-burning routines.
    • Encourages patience and consistency.
    • Helps avoid undereating, which can backfire with overeating.
    • Prioritizes recovery and sustainability.
    • Delivers better overall results.
  • Personal insight: “My personal goal for 2026 is to build five pounds of muscle... I'm much more focused on muscle growth than I am on fat loss and this is exactly the mindset that I made the two prior times that I body recomped and it's helped me tremendously.” (02:42)

  Memorable Quote:

  “You'll actually see both muscle growth and fat loss because you're consistently focusing on the right things.” (02:08)

Body Recomposition = Building and Losing (03:09–03:28)

• Example goal: “Maybe it’s five pounds of muscle and keeping the weight the same. So maybe that means you’re building five pounds of muscle and losing five pounds of fat. That's true body recomposition.” (03:15)

How to Track Muscle Gain and Fat Loss (03:29–09:00)

1. DEXA Scan (03:34–04:33)

• Gold standard for tracking fat and lean mass, including visceral fat and bone density.

• Tips: Accessible through some doctors, or companies like Body Spec in major cities.

• Personal note: Dr. Shannon did it monthly for content, but once a quarter or once- or twice-yearly is sufficient for most.

  Quote:

  “The most reliable way we have is a DEXA scan... Sometimes you can access these through your doctor's office or there's a company called Body Spec in several major cities...” (03:36)

2. Home Body Scales (04:34–05:42)

• Example: HUME

• Direct comparison: DEXA scan was more reliable; home scale “vastly overestimated my lean mass and underestimated my fat mass.”

• Recommendation: Use for trends, not absolute numbers; avoid if you get obsessive with the scale.

  Quote:

  “What matters is the trends, not the absolute value. So you could use this to ... just track your trends over time.” (05:13)

• Tip: Always take measurements at the same time of day after eating/drinking similar amounts.

3. Tracking Weights and Reps (05:43–06:34)

• Simple strength tracking can indicate muscle growth, especially if you’re training with effort and adequate protein.

• Compare with how clothes fit or in-progress photos.

  Quote:

  “If you're getting stronger and training close to failure, you're likely building muscle.” (05:48)

4. Pictures and Measurements (06:35–06:55)

• “Self-explanatory but an easy tool to use.” (06:36)

Managing Expectations & Plateaus (06:56–09:00)

• Fluctuations are normal—don’t panic or overhaul your plan at every plateau.
• Tip: “Map out your year and plan for some plateaus, maybe in the summer when you're traveling a lot and you'll be out of your routine. We do not expect linear progress throughout the whole year.” (07:31)
• Macro trend over the year is more valuable than weekly changes.
• Setting realistic expectations prevents disappointment.

Memorable Quote:

“Going into this process with that expectation, you don’t panic when you have periods of plateauing or even regression. What we care about is the macro trend over the year as a whole.” (08:07)

Notable Quotes & Memorable Moments

• On setting goals:

  “I highly recommend placing your focus more on muscle and having the fat loss piece be secondary.” — Dr. Shannon, (01:27)

• On measurement trends:

  “It was not super reliable. But what matters is the trends, not the absolute value.” (05:10)

• On progress:

  “We do not expect linear progress throughout the whole year. It did not happen to me, it won't happen to you.” (07:41)

Timestamps for Key Segments

| Segment | Timestamp | |------------------------------------------------------|--------------| | Introduction & Episode Purpose | 00:00–00:36 | | The Value of Muscle-Focused Goals | 00:37–03:28 | | Defining Body Recomposition | 03:09–03:28 | | Methods to Track Progress | 03:29–06:55 | | Navigating Plateaus/Fluctuations & Setting Mindset | 06:56–09:00 | | Preview of Next Episode | 09:01–end |

Tone and Style

Shannon’s delivery is reassuring, practical, and focused on sustainability — she avoids rigid “rules” or prescriptions. There’s a strong emphasis on individualized approaches, realistic expectations, and a supportive, scientific foundation.

Summary Takeaway

Shannon reminds listeners that real body recomposition takes time, patience, and consistent tracking—but not perfectionism. The overarching theme: Prioritize muscle-building goals, use reliable tracking methods (with DEXA scans as the gold standard), pay attention to trends over time, and don’t panic during inevitable plateaus. Her evidence-based, empathetic approach shines in preparing listeners for lasting, meaningful change.

Stay tuned for Episode 10, focusing on consistency—the real “game-changer” for sustainable results.