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

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
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Podcast: The Doctor Shannon Show



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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?