

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