Before we get into today's episode, if you want to actually improve your body composition

and are sick of random workouts that just wear you down and burn you out, that's exactly

why I build EVLO.

EVLO is science back strength training designed to help you build muscle, improve body

composition, and feel better in your body without beating yourself up or living in the gym.

You can try EVLO now for two weeks free if you visit evelofitness.com. Welcome to Fitness Rewired on the Dr. Shannon Show, a nine-episode

capsule designed to close the gap between fitness culture and exercise science so you can see

higher return on your effort and finally feel like you're doing enough.

Many fitness beliefs come from marketing and tradition and don't align with current evidence.

When you learn the truth, you can rewire your thoughts around fitness.

That shift leads to higher quality actions, better results, and health you can actually sustain.

I'm your host, Shannon Richie. Welcome to the show.

We typically think an effective workout is one that makes us sore, and if you're not sore,

you didn't work hard enough. Great news. You do not have to be sore to see results. And in fact,

light to no muscle soreness may actually be ideal. This is very freeing because although being sore is satisfying, it is uncomfortable.

So when you understand that you don't need to chase soreness, you tend to feel more comfortable

while also seeing better results. So what is soreness?

Sorness or delayed onset muscle soreness, Doms, is what they call it in the literature,

is tenderness and stiffness that you feel 12 to 72 hours after a workout.

People think soreness happens when the muscle is torn or damaged, but DOMS is not simply your muscle being torn

or damaged, even though that's often how it's described.

While hard or new exercise can cause small amounts of structural disruption inside the muscle

...