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

May 27, 2025

Dr. Shannon Ritchey, a doctor of physical therapy and CEO of Evlo Fitness, discusses the transformative power of strength training for women. She debunks myths about bulking up and emphasizes muscle building as vital for health, especially during pregnancy. Listeners learn actionable tips like the importance of protein intake and the R.E.P.S. method for sustainable growth. The conversation also explores balancing cardio and strength, creating joyful gym experiences, and prioritizing rest as a pathway to spiritual growth.

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ADVICE

Muscle Growth Myths Explained

Building muscle is slow and won't bulk most women quickly.
Temporary swelling and inadequate nutrition often cause the bulky feeling.

ADVICE

Balanced Cardio and Strength Training

Aim for 150 minutes of light to moderate cardio weekly plus one to two short HIIT sessions.
Short HIIT sessions of about 10 minutes can provide strong benefits.

INSIGHT

Muscle and Blood Sugar Control

Muscle acts as a glucose storage to improve insulin sensitivity.
More muscle helps regulate blood sugar and hormone balance.

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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

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