192 - Muscle Myths Busted and Why Women Need to Lift w/ Dr. Shannon Ritchey

Just Ingredients

Health & Fitness

5 • 2.1K Ratings

🗓️ 3 March 2025

⏱️ 57 minutes

🔗️ Recording | iTunes | RSS

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Summary

In today’s episode, Dr. Ritchey and I discuss weightlifting, muscle building, and the misconceptions that often surround them. Here are my top three takeaways from our conversation: We debunk the myth that weight training can turn fat into muscle. Dr. Shannon explains that while you can build muscle and lose fat at the same time, they don’t convert into each other. Fat loss comes from diet, while muscle gain requires strength training and sufficient protein. This is key for achieving a "toned" look! We talk about how many women fear becoming "bulky" from weightlifting. Dr. Shannon emphasizes that building muscle is crucial for women, especially as they age, as it supports healthy body composition and hormone regulation, including insulin sensitivity. Strength training can reduce the risk of conditions like gestational diabetes and improve overall health. If you're a soon-to-be mom or know someone who is, this part of the episode is a must-listen! Dr. Shannon shares her insights on the benefits of strength training during pregnancy. Contrary to popular belief, lifting weights while pregnant can be incredibly beneficial, helping to maintain muscle mass and improve recovery postpartum. She provides practical advice on how to safely strength train, emphasizing the importance of exercise selection and stability. Tune in now to learn more! Bio: Dr. Shannon is a former physical therapist and founder of Evlo Fitness. Her mission is to educate women on the importance of building muscle, and that building a strong body doesn’t have to tear you down. Connect with Dr. Shannon Ritchey: Instagram: dr.shannon.dpt and evlofitness Evlo Fitness Website: evlofitness.com Prenatal Program: evlofitness.com/prenatal For a month discount use code JUSTINGREDIENTS at checkout Podcast: The Doctor Shannon Show For 15% off your order at Coconu Use Code KARALYNNE15 at https://coconu.com/?ref=justingredients- / Looking for more Just Ingredients content? Instagram Stories: @just.ingredients Podcast Instagram: @just.ingredients.podcast Facebook Community: Join our group Discover our non-toxic product line: Shop Just Ingredients Timestamps: 0:00 Intro 0:23 Shannon Ritchey Bio 0:49 Welcome Shannon Ritchey 4:00 Can Weight Training Turn Fat Into Muscle? 4:52 Cardio vs Weight Lifting 6:56 Can Lighter Weights Be Effective? 8:57 Can Short Workouts Be Effective For Building Muscle 12:18 Is Lifting Weights Making Women Bulky? 16:30 Is Weightlifting Hard On Joints? 18:36 Does Weight Training Stunt Growth In Kids 19:42 Overeating 24:07 Muscle Building Impacts on Hormones 27:30 Exercises To Focus On Muscle Growth 29:06 Strength vs Muscle Mass 30:04 What Are HIIT Workouts? 31:53 Coconu Ad 32:50 Metabolism 34:42 Staying Motivated 36:40 Imbalanced Hormones Play A Role In Fat Loss And Muscle Building 37:37 Is Soreness A Good Indicator of A Good Workout? 40:00 Weightlifting In Pregnancy And Postpartum 48:46 EVLO Resources Available 51:22 Overloading A Muscle Group 52:46 Is 35 Minutes of EVLO Enough? 57:00 What Is The Best Ingredient In Life? Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the Just Ingredients Podcast. I'm Kar-Linn, and here we talk all things
0:12.6	nourishing to the mind, body, and soul. This is a place where you can find just good ingredients
0:18.1	to life.
0:24.7	Welcome back to the show.
0:30.3	Today, I am really excited for my guests because I actually got to go to Austin, Texas,
0:34.9	where she lives, back in October and train with her and be on her podcast.
0:37.1	So it's fun to be back together. And this is Dr. Shannon. She is a former
0:39.7	physical therapist and founder of EVlo Fitness. Her mission is to educate women on the importance
0:44.7	of building muscle and that building a strong body doesn't have to tear you down. Welcome to the
0:50.4	show, Shannon. I'm so excited to be here. I always love our conversations. And you know, I'm the biggest fan of just ingredients. So I am honored to be here.
0:59.3	Well, thank you so much. I loved being in Texas with you. And one of these days, I've got to have people in my little studio, how you did it. I thought it was so fun being in your studio. So one of these days,
1:11.3	we'll get there. It's the best. I know, but it does take some like organization and
1:16.9	it takes a while. We'll get there. Before we begin, because I have so many questions for you,
1:23.6	all about, oh man, muscle building and fat loss and exercising, all sorts of things.
1:29.5	But will you just tell my listeners a little bit about yourself in your background?
1:34.5	Yeah. So I, as you mentioned, I am a former physical therapist and I really got into
1:41.3	exercise more. I've taught group fitness for, you know, over a decade. And I was hurting
1:48.3	myself from over exercise, doing too much, underfueling, basically doing all the things that the
1:55.3	modern woman thinks they have to do in order to see results and feeling really worn down, not really seeing that great
2:02.9	of results in my PT's office all the time, getting massages all the time, nothing was working,
2:08.4	still going back to my overly intense routine until one day I, you know, moved across the
2:15.0	country, took two weeks off and felt completely better. And I thought,
	...

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