769. Why Building Muscle Can Reverse Your Biological Age with Dr. Shannon Ritchey

Almost 30

Krista Williams & Lindsey Simcik

Education, Alternative Health, Self-improvement, Health & Fitness

4.6 • 3.9K Ratings

🗓️ 27 May 2025

⏱️ 100 minutes

🔗️ Recording | iTunes | RSS

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Summary

Ready to revolutionize your relationship with strength training? In this episode, Lindsey sits down with Dr. Shannon Ritchey—doctor of physical therapy + CEO of Evlo Fitness—for a conversation that will inspire you to ditch old workout myths and step confidently into your muscle-building era. Ahead, Dr. Shannon spills the science behind why strength training is key for vibrant health + reverse aging! She breaks down the benefits of body recomposition, busting the fear of bulking up and setting the record straight for women at all stages—including pregnancy + postpartum. Plus, you’ll hear actionable tips on structuring your week, the power of protein, and why wearables aren’t the final word on your progress. Whether you’re a gym newbie or seasoned lifter, you’ll walk away inspired to build a holistic routine that actually works with your body + unique lifestyle. We also talk about: Cardio vs. strength training—finding your magical mix How building muscle supports blood sugar + hormone balance Dr. Shannon’s R.E.P.S. method for effective (and sustainable) muscle growth Creating joyful, non-intimidating experiences at the gym Recovery essentials: why rest is your spiritual growth hack Supplements, “gentle consistency,” + the importance of celebration Resources Website: evlofitness.com Discount Code: 6 weeks free (one month + 2 week free trial) with code ALMOST 30 Instagram: @dr.shannon.dpt, @evlofitness, @thedrshannonshow TikTok: dr.shannonritchey Podcast: The Doctor Shannon Show Pre-order our book, Almost 30: A Definitive Guide To A Life You Love For The Next Decade and Beyond, here: http://bit.ly/Almost30Book. Sponsors: fatty15 | Get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/ALMOST30 and use code ALMOST30 at checkout. LMNT | Get a free LMNT Sample Pack with any order at DrinkLMNT.com/Almost30. STEMREGEN | Use code ALMOST30 for 15% off your entire one-time purchase—no minimum required, one use per new customer, and not valid with other discounts. Revolve | Shop at REVOLVE.com/ALMOST30 and use code ALMOST30 for 15% off your first order. #REVOLVEpartner To advertise on this podcast please email: [email protected] or go to https://advertising.libsyn.com/almost30. Learn More: almost30.com/learn almost30.com/morningmicrodose almost30.com/courses Join our community: facebook.com/Almost30podcast/groups Podcast disclaimer can be found by visiting: almost30.com/disclaimer. Find more to love at almost30.com! Almost 30 is edited by Garett Symes and Isabella Vaccaro. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Transcript

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0:00.0	Hey, guys, welcome to almost 30 podcast.
0:16.0	Everybody. Welcome. It's Lindsay and Krista. We're here together. So happy you're here. And we both went to
0:22.8	Berries this morning if you're wondering. It's going to be a health and wellness episode today.
0:27.0	We're going to be talking about strength training, inflammation, body recomposition, how to lose fat and gain muscle.
0:33.8	So to be inspired and ready for the show, we thought we'd go to Barry's for the first time in a long time.
0:38.5	It just like, so we went to Barry's in Venice.
0:41.7	I've just lived a whole life at Barry's in Venice over the years.
0:45.1	I was thinking about that.
0:46.3	I just remember, I remember showing up like with my Celsius in hand, ready to rock.
0:52.1	I would do two in a row sometimes.
0:53.7	I would do dates at berries.
0:58.4	You also would do berries after having taught. So, Soul cycle. So Lindsay was a soul cycle
1:04.8	instructor, if you guys are new. And Lindsay would teach multiple classes the day and then also
1:09.0	go to berries.
1:13.9	Because I remember you'd say you'd be like, I need to like move.
1:15.8	You need to like shake it out.
1:17.2	You need to shake it out.
1:22.1	I mean, I did need like more strength training for sure because so much cardio was like absolutely not good for my body at all and my adrenals.
1:26.4	But I should have been doing like double floor.
1:28.5	100% though. Like not on a treadmill. But today they only had one spot left. I started on the
1:33.9	floor. But I was nervous because normally like I still pee a little bit when I run. But today I didn't.
1:41.8	Good job. I kept it in. I was inspired by Andrew Key, who was just so fine.
	...

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